Practice Keto Weight LossKetogenicTasty!

Last updated February 2, 2018 Copy
AmountIngredient$ / daySource
38.4gOrganic Coconut Flour$0.34Kroger
101gCanola Oil$0.15Kroger
2pillCentrum Men$0.37Kroger
6.4gLite Salt$0.06Kroger
120gEAS Whey Protein (Chocolate)$1.97Amazon
220mlWhole Milk$0.08Kroger
1689gWater, tap$0.00Local
2gStevia Blend$0.03Kroger
1pillCalcium Magnesium Zinc$0.06Kroger
Amounts for:
Total Daily Cost:
$3.06Add Ingredients
to Amazon Cart

  • This is my first attempt at transitioning from carb- and flour- heavy formulations to something approaching a Keto mix, while still keeping cost in-check AND buying locally.

  • I'm using 4-5 x 200 cal servings to replace breakfast/lunch/daytime snacks and sticking with healthy low carb solid foods for dinner.

  • The main nutritional deficiency is low potassium. Substituting Lite Salt (Potassium Chloride) for table salt (Sodium Chloride) has made up about half of the deficiency but has pushed the sodium content above 100%. I try to make up for the rest by using lots of spinach (840mg/cup) in my dinner cooking.

  • Coconut flour is used mostly for caloric filler and added fiber. It helps with taste as well but does add a small amount of grit.

  • The amount of oil included make this much more conducive to use a high-speed blender than just a blender bottle/ball, but it still works relatively well hand-mixed in a blender bottle/ball.

Nutrition Facts

Amount Per Day
10% Carb, 24% Protein, 66% Fat
Calories1600
% Daily Values*
16%
Total Carbohydrate40g
53%
Dietary Fiber 15g
114%
Protein97g
182%
Total Fat118g
Saturated Fat19g
Monounsaturated Fat66g
Polyunsaturated Fat29g
587%
Omega-3 Fatty Acids9g
115%
Omega-6 Fatty Acids20g
Cholesterol293mg
Calcium
152%
Vitamin A
245%
Chloride
80%
Vitamin B6
315%
Chromium
200%
Vitamin B12
541%
Copper
242%
Vitamin C
201%
Iodine
200%
Vitamin D
367%
Iron
240%
Vitamin E
539%
Magnesium
92%
Vitamin K
161%
Manganese
225%
Thiamin
211%
Molybdenum
247%
Riboflavin
229%
Phosphorus
93%
Niacin
203%
Potassium
95%
Folate
105%
Selenium
385%
Pantothenic Acid
619%
Sodium
135%
Biotin
267%
Sulfur
14%
Choline
7%
Zinc
287%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". 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 caloriesChange

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