Keto Shake - Reworked

Last updated July 18, 2019 Copy
AmountVolumeIngredient$ / daySource
18gNow Organic Acacia Fiber (Net Carbs)$0.48AllStarHealth
6gNow Potassium Citrate Pure Powder$0.11AllStarHealth
4gMorton's Iodized Salt$0.01Walmart
2gBulk Choline L-bitartrate$0.04Amazon
4gYou and Me Gluten Free Xanthan Gum (Net carbs)$0.29Amazon
2pillWalgreens Vitamin C$0.03Walgreens
3pillInnovixLabs Triple Strength OMEGA-3$0.42InnovixLabs
2pillDoctor's Best 100% Chelated Magnesium$0.13Amazon
1pillJarrow MK-7$0.16AllStarHealth
1pillPiping Rock Calcium w/ Vitamin D$0.03Piping Rock
90mlHeavy Whipping Cream (USDA Values)$0.53Walmart (Local)
39mlBody First MCT Oil$0.54AllStarHealth
0pillKirkland Signature Daily Multi$0.00Amazon
290g1.2cupsWhey Protein Isolate$7.92Amazon
1pillRainbow Light Men's One Multivitamin$0.22iHerb
110gDymatize Nutrition Elite (Chocolate Mint)$2.01AllStarHealth
Amounts for:
Total Daily Cost:
$12.92Add Ingredients
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This is my now totally reworked keto shake. Obviously semi-based on keto chow and other shakes here.

  • To get to the correct Protein/Fat/Carbs, you'll adjust the Protein Powder, Coconut Flour, and Cream.
  • I'm using coconut flour to get more fiber into the shake making it closer to actual food. It also seems to affect the taste in a pleasant way.
  • The vitamins are honestly best kept separate and not ground. The 2nd Vitamin C pill should be taken at the end of the day (assuming you take the other pills at the beginning of the day.)
  • if you decided to go the pill grinding route, you'll still need to take the Vitamin K and Fish oil orally. Both should also be kept out of the light, same with the MCT Oil.

I just mix the powder, cream and MCT oil in a Pro 45 shaker bottle for each of 3 meals a day, but you might prefer the results of using a blender or Ninja.

Nutrition Facts

Amount Per Day
3% Carb, 62% Protein, 35% Fat
% Daily Values*
Total Carbohydrate17g
Dietary Fiber 23g
Total Fat85g
Saturated Fat62g
Monounsaturated Fat9g
Polyunsaturated Fat1g
Omega-3 Fatty Acids3g
Omega-6 Fatty Acids0.83g
* Percent Daily Values are based on "Test #1". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Test #1Change

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