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
% Daily Values*
Total Carbohydrate40g
Dietary Fiber 15g
Total Fat118g
Saturated Fat19g
Monounsaturated Fat66g
Polyunsaturated Fat29g
Omega-3 Fatty Acids9g
Omega-6 Fatty Acids20g
* 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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