| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 150 | g | Dymatize Nutrition Elite (Rich Chocolate) | $3.70 | All Star |
| 140 | g | Coconut Oil | $2.30 | Amazon (s) |
| 30 | g | Bob's Red Mill Organic Golden Flaxseeds | $0.16 | Amazon (S) |
| 16 | g | Psyllium Husk Powder | $0.19 | All Star |
| 6 | g | Potassium Citrate | $0.16 | Amazon |
| 6 | g | Salt | $0.00 | Sams Club |
| 5 | g | NOW Cal/Mag/D3 powder | $0.13 | All Star |
| 2 | g | Calcium Phosphate | $0.05 | Freeda (also on Amazon) |
| 2 | g | Choline L-Bitartrate | $0.06 | Amazon |
| 2 | pill | Kirkland "One per day" fish oil | $0.19 | Costco |
| 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 |
Amounts for: Total Daily Cost: | $7.24 | Add Ingredients to Amazon Cart | ||
This recipe is a Coconut oil version of Keto Chow with NO heavy cream or MCT oil
I am using two shakes, instead of three a day, with 75G of Keto Chow each, 60G of coconut oil, 20G of extra Dymatize Vanilla whey protein powder, and 15 Grams of ground flax seeds.
I am experiencing a good weight loss on this formula, 1-3 # a week. I am also doing IF 20/4 with this formula.
Procedure for one shaker bottle:
- Add hot water to shaker bottle so it is 2/3 full, add the Ketochow, xtra protein powder and ground flax seeds then shake vigorously until its frothy
- Heat 60G of coconut oil in microwave for ~50 seconds in a glass bowl until it is completely melted but not boiling
- Pour the melted coconut oil into shaker cup immediately and shake vigorously
- Immediately refrigerate to prevent the coconut oil from separating
This method produces a very good blend that does not have large chunks of coconut oil suspended in it.
I eliminated the heavy cream and MCT oil as they upset my stomach and are costly.
Coconut oil is cheaper in bulk and easier on my stomach than the heavy cream and MCT oil.
I added the flax seeds to bring up the omega 3 and phosphorous content of the recipe.