| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 146 | g | Dymatize Nutrition Elite (Chocolate Mint) | $2.86 | Bodybuilding.com |
| 120 | ml | Heavy Whipping Cream (USDA values) | $0.60 | Costco/Sams/any grocery store |
| 16 | g | Psyllium Husk Powder | $0.19 | allstarhealth |
| 6 | g | Potassium Citrate | $0.16 | Amazon |
| 6 | g | Salt | $0.00 | Sams Club |
| 5 | g | NOW Cal/Mag/D3 powder | $0.13 | Allstarhealth |
| 1 | pill | Kirkland "One per day" fish oil | $0.09 | Costco |
| 2 | g | Calcium Phosphate | $0.05 | Freeda (also on Amazon) |
| 2 | g | Choline bitartrate | $0.06 | Amazon |
| 1.537 | g | Kirkland Signature Daily Multi (ground up with a blender) | $0.03 | Amazon |
| 1.5 | g | Xanthan Gum | $0.06 | Amazon |
| 1 | pill | Now Foods MK-7 Vitamin K-2 (mixed in with powder) | $0.21 | Amazon |
| 0 | pill | Kirkland Signature Omega-3 Fish Oil Concentrate | $0.00 | Costco |
| 0 | ml | MCT Oil | $0.00 | Amazon |
| 0 | ml | Extra Virgin Olive Oil | $0.00 | Amazon |
| 108 | g | Coconut Oil | $1.77 | Amazon (s) |
| 15 | g | Bob's Red Mill Organic Golden Flaxseeds | $0.08 | Amazon (S) |
| 15 | g | Bob's Red Mill Organic Golden Flaxseeds | $0.08 | Amazon (S) |
| 15 | g | Coconut, Dried (using org. unsweetended flake ground from hlth fd str) | $0.18 | Amazon |
| 3 | g | Navitas Naturals Organic Raw Cacao | $0.03 | Amazon (S) |
Amounts for: Total Daily Cost: | $6.59 | Add Ingredients to Amazon Cart | ||
20151201
Changing the primary fat used to coconut oil and removed MCT oil from recipe. Added another fish oil capsule to keep Omega 3 and 6 in line. Reduced heavy cream to 120ml total. Removing most of the fat from the shakes and making 3 coconut oil 'fat bombs'.
Additions to the keto-chow mix: 12 Grams Dymatize vanilla to each shake (36G totoal)
Fat bombs:
Last 4 ingredients are combined in three 1/2 cup Tupper ware containers and freezing:
Directions:
- Grind 15 Grams of each flax, chia and coconut flakes. Keep them separate.
- Melt the coconut oil and coco powder in microwave ~30 seconds
- Mix this up well until coco is suspended in the oil.
- Mix in 5 grams each flax, chia, and ground coconut flakes. Mix up well.
- Place in the freezer for to solidify (can be left to cool but the ingredients will separate more)
Amounts:
- 36 Grams of Coconut Oil
- 1 tsp unsweetened coco powder
- 5 Grams each flax, chia and ground coconut flakes
20151012
As I am eating outside of Keto-chow as well I decided to cut the values as follows:
240ml of heavy cream
45ml of mct oil
110 grams of protein powder (no additional protein powder)
This gives a Kcal total for the keto-chow of ~1619
Hoping this will help with the weight loss. My protein intake is only 3/4 of what is recommended so hopefully there won't be any chance of neoglucogenisus from protein.
2160 Kcals
20 G. Net Carbohydrates 4%
115 G. Protein 21%
180 G. Fats 75%
Net Carbohydrates are 19 G. (37 - 18 = 19), So this is good.
This is for Weight Loss, Deficit of 418 Kcals per day. Adding Exercise will help the weight loss.