Mike's Vegan Keto Fuel Weight LossKetogenicVeganTasty!

by mroy
Last updated October 26, 2019 Copy
AmountVolumeIngredient$ / daySource
70g2scoopRice protein powder$1.75MyProtein
70g2scoopPea Protein Powder$0.94MyProtein
10g3tbspPsyllium Husk Powder$0.17Amazon
21gBroccoli, powder$0.77Holistic Herbal Solution
10g3tbspChia Seeds$0.24Amazon
10g3tbspFlaxseed Meal$0.12Amazon
10g2tbspCocoa Powder$0.14Amazon
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
50ml7tbspOil, avocado$0.50Costco
2pillOptimum Nutrition Opti-Men Multivitamin$0.24Amazon
Amounts for:
Total Daily Cost:
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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 absolutely need to consume a complete multi-vitamin to fill in the nutrition gaps if this is your sole source of nutrition. They can be taken separately from the shake, but it is included in the recipe to complete the nutrient profile.

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

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 transport, I store the oil in a hand shaker, and in a separate container the powder. For a shake at the office, I add the powder on top of the oil, then add water and shake immediately.

Nutrition Facts

Amount Per Day
13% Carb, 37% Protein, 50% Fat
% Daily Values*
Total Carbohydrate40g
Dietary Fiber 25g
Total Fat69g
Saturated Fat7g
Monounsaturated Fat37g
Polyunsaturated Fat11g
Omega-3 Fatty Acids4g
Omega-6 Fatty Acids7g
* 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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