Tiny Female, 1200 calorie, Milk Base (Based on QuidNYC's Ketofood) Weight LossKetogenicTasty!

by addy
Last updated May 16, 2014 Copy
AmountIngredient$ / daySource
46gOrganic Coconut Flour$0.19Amazon (S)
19gBob's Red Mill Potato Starch$0.19
40gWhey Protein Isolate (Unflavored)$0.97Amazon (S)
40gOptimum Nutrition Gold $1.02Amazon
15gBob's Red Mill Chia Seeds$0.21Amazon (S)
18gNavitas Naturals Organic Raw Cacao$0.49Amazon (S)
6gBob's Red Mill Soy Lecithin Granules$0.11Amazon (S)
3gOrganic Ceylon Cinnamon Powder$0.19Amazon
4gSea Salt$0.01Amazon (S)
4.2gPotassium Citrate$0.12Amazon
2gCholine Bitartrate$0.09Amazon
25mlExtra Virgin Olive Oil$0.30Amazon
1gVitamin D Supplement$0.02Amazon
25mlMCT Oil$0.47Amazon
1pillKirkland Signature Daily Multi$0.03Amazon
1pillNOW Foods Vitamin k-2$0.12Amazon
200mlWhole Milk$0.20Grocer
Amounts for:
Total Daily Cost:
$4.74Add Ingredients
to Amazon Cart

User adjustments:

  1. If you don't care about resistant starch or gut flora, you can make this cheaper by removing the potato starch and increasing the coconut flour to 70g. Adjust the potassium chloride down as necessary.
  2. I use half ON protein powder because I feel like they have some of the best balance between flavor and protein. Personally, I use Delicious Strawberry. To keep costs down, I only use Gold, but using Platinum is preferred. If you use Platinum (Hydro Whey), you can replace all of the protein powder with this for even better flavor.
  3. Again, for the sake of cost, I did not include fish oil. You get plenty of Omega3/6 at the preferred ratio 1:1 (this is especially important in women where it has been shown that this ratio is correlated with reduced breast cancer risk). However, I highly recommend replacing 5ml of each type of oil (EVOO/MCT) with 10ml of Nordic Naturals Fish Oil. Don't get the Arctic-D Cod Liver Oil, due to the Vitamin A content in this, you do not want the high Vitamin A content in the cod liver oil to decrease your Vitamin D absorption efficacy.
  4. If you don't care about MCT Oil, try Coconut Oil. It gives a really great flavor to this.
  5. I usually use 8 drops of Sucralose per day, I also add 2g of Matcha for a really nice subtle umami flavor.

Changelog:

5/9/2014

Changed the Potassium goal to 2.7 based on research.

5/7/2014

Users on discourse noted that for probiotic health, resistant starch is important. I aimed for 15g of supplemented resistant starch using 19g of potato starch (80% RS content). Coconut flour was adjusted down to keep carbs and calories at the same level as before.

To Do

Nutrition Facts

Amount Per Day
16% Carb, 31% Protein, 53% Fat
Calories1200
% Daily Values*
233%
Total Carbohydrate47g
126%
Dietary Fiber 32g
182%
Protein91g
113%
Total Fat68g
Saturated Fat37g
Monounsaturated Fat20g
Polyunsaturated Fat8g
Omega-3 Fatty Acids3g
Omega-6 Fatty Acids5g
Cholesterol25mg
Calcium
110%
Vitamin A
713%
Chloride
109%
Vitamin B6
199%
Chromium
140%
Vitamin B12
347%
Copper
271%
Vitamin C
144%
Iodine
100%
Vitamin D
418%
Iron
133%
Vitamin E
125%
Magnesium
119%
Vitamin K
183%
Manganese
258%
Thiamin
188%
Molybdenum
130%
Riboflavin
230%
Phosphorus
121%
Niacin
192%
Potassium
101%
Folate
157%
Selenium
172%
Pantothenic Acid
266%
Sodium
121%
Biotin
100%
Sulfur
106%
Choline
255%
Zinc
222%
 
* Percent Daily Values are based on "addy's: 1150 Calorie, RDI, Lower Potassium". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Based on addy's: 1150 Calorie, RDI, Lower PotassiumChange
MacroTargetRecipeMax%
Calories (kcal)11461200105%
Carbohydrates (g)2046.760233%
Protein (g)5090.94120182%
Total Fat (g)6067.75113%
Saturated Fat (g)036.96
Monounsaturated Fat (g)020.16
Polyunsaturated Fat (g)07.86
Omega-3 Fatty Acids (g)03.16
Omega-6 Fatty Acids (g)04.69
Total Fiber (g)2531.5126%
Soluble Fiber (g)02.7
Insoluble Fiber (g)011.1
Cholesterol (mg)025.4
VitaminsTargetRecipeMax%
Vitamin A (IU)700499310000713%
Vitamin B6 (mg)1.32.6100199%
Vitamin B12 (ug)2.48.3347%
Vitamin C (mg)751082000144%
Vitamin D (IU)60025054000418%
Vitamin E (IU)30371000125%
Vitamin K (ug)90165183%
Thiamin (mg)1.12.067188%
Riboflavin (mg)1.12.535230%
Niacin (mg)1426.85735192%
Folate (ug)4006291000157%
Pantothenic Acid (mg)513.28266%
Biotin (ug)3030100%
Choline (mg)4251085.2953500255%
MineralsTargetRecipeMax%
Calcium (g)11.12.5110%
Chloride (g)2.32.5123.6109%
Chromium (ug)2535140%
Copper (mg)0.92.43610271%
Iodine (ug)1501501100100%
Iron (mg)1823.852745133%
Magnesium (mg)310370.4119%
Manganese (mg)1.84.63611258%
Molybdenum (ug)45582000130%
Phosphorus (g)0.70.8474121%
Potassium (g)2.72.727101%
Selenium (ug)5594400172%
Sodium (g)1.51.8132.3121%
Sulfur (g)22.13106%
Zinc (mg)817.721740222%

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