Amount | Ingredient | $ / day | Source | |
---|---|---|---|---|
152 | g | Dymatize Nutrition Elite (Chocolate Mint) | $2.98 | Bodybuilding.com |
16 | g | Psyllium Husk Powder | $0.19 | allstarhealth |
6 | g | Potassium Citrate | $0.16 | Amazon |
6 | g | Salt | $0.00 | Sams Club |
5 | g | NOW Cal/Mag/D3 powder | $0.13 | Allstarhealth |
2 | g | Calcium Phosphate | $0.05 | Freeda (also on Amazon) |
2 | g | Choline bitartrate | $0.06 | Amazon |
1.537 | g | Kirkland Signature Daily Multi (ground up with a blender) | $0.03 | Amazon |
1.5 | g | Xanthan Gum | $0.06 | Amazon |
1 | pill | Now Foods MK-7 Vitamin K-2 (mixed in with powder) | $0.21 | Amazon |
153 | g | Coconut Oil | $2.51 | Amazon (s) |
12 | g | Bob's Red Mill Organic Golden Flaxseeds | $0.06 | Amazon (S) |
12 | g | Bob's Red Mill Organic Golden Flaxseeds | $0.06 | Amazon (S) |
12 | g | Coconut, Dried (using org. unsweetended flake ground from hlth fd str) | $0.14 | Amazon |
3 | g | Navitas Naturals Organic Raw Cacao | $0.03 | Amazon (S) |
3 | portion | Stevia Drops | $0.09 | Amazon |
3 | g | Ceylon Cinnamon Organic Ground Powder | $0.12 | Amazon |
Amounts for: Total Daily Cost: | $6.89 | Add Ingredients to Amazon Cart |
Keto Chow Alternate Recipe: Coconut Oil
20151201
I purchase Keto Chow from Chris, it is high quality and very convenient. I created this formulation after doing some research on Coconut oil, Flax and Chia. I want to incorporate these items into my diet for the potential benefits that are reported. These additions require significant deviation from Chris' excellent formula though. I am hoping the results will be worth it. Please note this is not a 'pure' soylent formula as it has a 'food' component. I'm good with this as I'm more concerned with the health and weight loss benefits these changes have the potential to bring.
My Changes
I am changing the primary fat used to coconut oil, removing the heavy cream, fish, and MCT oil. I removed the fish oil to keep Omega 3 and 6 ratios in line, trying for a 1:1 ratio, because of the addition of Flax and Chia. In my reformulation I deviate significantly by removing the fat from the shakes and I am using 3 coconut oil 'fat bombs' to supply the required fat for ketosis. I eat one Fat Bomb before I drink each shake.
Apple Cider Vinegar
In addition to these changes I'm adding Apple Cider Vinegar (ACV) to my regiment. 2 tablespoons in 20 ounces of water twice a day. The benefits I've read are not conclusive but its pretty cheap and I don't mind the taste. A little information about it is available here.
Keto Chow Mixing and Additional Protein
Mix the Keto Chow as you would normally, omitting the Heavy Cream and MCT oils. I add additional protein to the Keto Chow mix for my protein requirements. I add 14 Grams Dymatize Vanilla to each shake for a total of 42 Grams of extra protein powder.
Fat Bombs:
The fat bombs provide all of the fat in this formulation. These fat bombs taste pretty good and are roughly the consistency of a chocolate bar, but melt very easily because of the coconut oil. I eat them out of the container with a spoon and I love them. The last 7 ingredients in the list are combined in three 1/2 cup Tupperware containers are melted, mixed and then frozen.
Directions:
- Grind 12 Grams of each flax, chia and coconut flakes, I use a coffee grinder from Goodwill.
- Add 51 Grams of coconut oil and 1 tsp (~3 Grams) of coco powder and 1 Gram cinnamon to each container
- Melt the coconut oil and coco powder in microwave ~30 seconds until it is completely melted
- Mix this up well until coco is suspended in the oil
- Mix in 4 Grams each flax, chia, and ground coconut flakes. Mix well so everything is suspended in the oil
- Mix in 1 dose (5 drops) of stevia in each container. Mix well
- Place in the freezer to solidify (can be left to cool but the ingredients will separate more)
Amounts per Fat bomb container:
- 51 Grams of Coconut Oil
- 1 teaspoon (~3 Grams) unsweetened coco powder, 1 Gram of cinnamon
- 12 Grams total of four Grams each: flax, chia and ground coconut flakes
- 1 portion (5 drops) stevia
Additional Notes
I eat a salad everyday so my carb load will be higher than is represented here. By keeping the carbs as low as possible in this recipe gives me leeway with my one meal outside of the Keto Chow regiment.
I hope this is useful to the community.
-Best Regards