Mike's Vegan Keto Fuel Weight LossKetogenicVeganTasty!

by mroy
Last updated February 21, 2017 Copy
AmountVolumeIngredient$ / daySource
70g2scoopRice protein powder$1.75MyProtein
70g2scoopPea Protein Powder$0.94MyProtein
20g3tbspPsyllium Husk Powder$0.34Amazon
21gBroccoli, powder$0.77Holistic Herbal Solution
10g3tbspChia Seeds$0.24Amazon
10g3tbspFlaxseed Meal$0.12Amazon
10g2tbspCocoa Powder$0.14Amazon
5gEssential Amino Acids$0.22MyProtein
10gtspPotassium Citrate$0.42Amazon
5.4g1scoopThorne Cal-Mag Citrate$0.40Amazon
4g½tspIodized Salt$0.01Amazon
3gMSM Sulfur$0.07Amazon
2g½tspCholine Bitartrate$0.24Amazon
2gSeaweed, spirulina, dried$0.10Holistic Herbal Solutions
2gChlorella$0.15Holistic Herbal Solutions
30ml7tbspOil, avocado$0.30Costco
30ml7tbspOil, olive, salad or cooking$0.24Costco
10ml2tbspLecithin$0.31Amazon
4pillThorne Performance Nutrition - Multi-Vitamin Elite$1.33Amazon
4pillTrader Joe's Wild Salmon OIl$0.23Trader Joe's
Amounts for:
Total Daily Cost:
$8.35Add Ingredients
to Amazon Cart

This is a ketogenic, high fiber, vegan mix with some green stuff mixed in. In this form it tastes nutritious. Without the broccoli, chlorella & seaweed you can get more of a chocolate flavor, but I find their addition makes for a more satisfying meal. The fiber fills you up & keeps you regular. The fat keeps your appetite satiated.

Note: you can modulate the oil quantities to get the amount of calories you want.

Note: the lecithin creates an emulsion with the oil so it is more palatable - the liquid lecithin is seriously thick, I pour it into boiling water, use a stick blender to thin it and store it in a canning jar. You can get a lecithin powder instead and make it into your mix or forego it altogether.

Note: I used to put stevia into this, but since there are so few digestible carbs (6g per serving), I found more often than not the insulinogenic properties of stevia led to hypoglycemia issues.

I use this for breakfast and lunch at the office. For mixing, I pour into a hand shaker the lecithin first, then the oils, then the water and then the powder. For a shake later in the day I use a tall blender bottle to hold the oil & lecithin, and a small bottle for the powder & add water and powder to the tall bottle when ready to eat.

Nutrition Facts

Amount Per Day
14% Carb, 34% Protein, 52% Fat
Calories1411
% Daily Values*
204%
Total Carbohydrate49g
192%
Dietary Fiber 32g
151%
Protein121g
120%
Total Fat84g
Saturated Fat9g
Monounsaturated Fat44g
Polyunsaturated Fat11g
261%
Omega-3 Fatty Acids5g
1254%
Omega-6 Fatty Acids8g
Cholesterol20mg
Calcium
128%
Vitamin A
177%
Chloride
104%
Vitamin B6
1039%
Chromium
762%
Vitamin B12
> 16667%
Copper
193%
Vitamin C
897%
Iodine
303%
Vitamin D
311%
Iron
392%
Vitamin E
146%
Magnesium
108%
Vitamin K
274%
Manganese
132%
Thiamin
2806%
Molybdenum
148%
Riboflavin
636%
Phosphorus
135%
Niacin
265%
Potassium
149%
Folate
223%
Selenium
262%
Pantothenic Acid
609%
Sodium
125%
Biotin
2222%
Sulfur
160%
Choline
222%
Zinc
211%
 
* Percent Daily Values are based on "chris.bair's Keto New". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: chris.bair's Keto NewChange

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