Low Cost Bulletproof Keto Ketogenic

Last updated October 28, 2014 Copy
AmountIngredient$ / daySource
200mlNuts, coconut milk, canned (liquid expressed from grated meat and water)$1.25Amazon
20gRice flour, white$0.15Amazon
50gBeverages, Protein powder whey based$1.14Amazon
4portionEgg, whole, raw, fresh (Large)$1.00Local
55gButter, grass fed, unsalted$0.55Local
6mlCod Liver Oil$0.19Amazon
5gSeaweed, spirulina, dried$0.30Amazon
20gOlive Oil$0.59Amazon
500mlCoffee, brewed from grounds, prepared with tap water$0.33Local
4gParsley, fresh$0.09Local
20mlMCT Oil$0.40Local
5.6gReal Salt$0.08Amazon
200gAvocados, raw, all commercial varieties$0.75Local
0.5gVitamin C$0.02Amazon
Amounts for:
Total Daily Cost:
$6.82Add Ingredients
to Amazon Cart

An attempt to reduce toxins, xenobiotics, and inflammatory compounds but at a low cost. More of a meal replacement shake using whole foods than the typical soylent recipe.

  • Coconut milk choosen to be organic and packed in BPA-free containers
  • Sweet potato flour can be substituted for rice flour
  • Whey protein should be low temperature or enzymatically processed
  • Eggs should be cage-free at minimum
  • Grass-fed butter is a must (Kerrygold is best)
  • Any form of unprocessed salt can be used (for trace minerals)
  • Use low-toxin coffee (high altitude, mechanically processed green coffee beans)
  • Parsley can be freeze dried
  • Hass avocados are preferred
  • Zeolite or bentonite clay can be added to selectively reduce absorption of mycotoxins
  • Biotin is produced by the gut microflora and doesn't need to be supplemented
  • Vitamin K2 (MK-4 or MK-7) should still be supplemented as plant-based K1 does not convert to K2 efficiently
  • Salt content should be adjusted to minimize gastric distress
  • Tea (black, green, herbal; brewed or macha style) can be substituted for coffee

I will probably add some blueberries for their anthocyanin and fiber content and their taste. Perhaps some chocolate powder can be added as well; Lindt brand seems to be acceptable. Protein content is at the acceptable lower end of RDI. Should be sufficiently low to allow for autophagy but should be adjusted according to expected physical activity for the day. Many vitamins are inadequate, but I believe the USDA numbers are on the low side. Organic, pastured, cage-free, etc. foods should provide a boost to the numbers.

Nutrition Facts

Amount Per Day
8% Carb, 14% Protein, 78% Fat
Calories2051
% Daily Values*
180%
Total Carbohydrate45g
56%
Dietary Fiber 16g
51%
Protein77g
126%
Total Fat182g
Saturated Fat94g
Monounsaturated Fat34g
Polyunsaturated Fat12g
108%
Omega-3 Fatty Acids2g
76%
Omega-6 Fatty Acids13g
Cholesterol1001mg
Calcium
45%
Vitamin A
305%
Chloride
146%
Vitamin B6
107%
Chromium
2%
Vitamin B12
151%
Copper
178%
Vitamin C
586%
Iodine
73%
Vitamin D
104%
Iron
207%
Vitamin E
67%
Magnesium
74%
Vitamin K
98%
Manganese
101%
Thiamin
59%
Molybdenum
22%
Riboflavin
203%
Phosphorus
197%
Niacin
47%
Potassium
65%
Folate
81%
Selenium
149%
Pantothenic Acid
205%
Sodium
172%
Biotin
0%
Sulfur
59%
Choline
124%
Zinc
75%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories, ketogenic". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories, ketogenicChange

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