|Amount||Ingredient||$ / day||Source|
|101||g||Whey Protein Isolate (Unflavored)||$2.46||Amazon (S)|
|14||g||Navitas Naturals Organic Cacao Powder||$0.66||Amazon|
|30||g||Psyllium Husk Powder||$0.35||Amazon (S)|
|8||g||Bob's Red Mill Soy Lecithin Granules||$0.15||Amazon (S)|
|4||g||Sea Salt||$0.01||Amazon (S)|
|4||g||Organic Ceylon Cinnamon Powder||$0.25||Amazon|
|1||pill||Kirkland Signature Daily Multi||$0.03||Amazon|
|1||pill||Now Foods Vitamin D-3 & K-2||$0.05||Amazon (S)|
|30||ml||Extra Virgin Olive Oil||$0.36||Amazon|
|240||ml||Unsweetened Almond Milk||$0.37||Amazon|
Total Daily Cost:
|$6.27||Add Ingredients |
to Amazon Cart
Personal modified version of QuidNYC's Ketofood for Induction
This is a ketogenic mix designed to supply most of the day's nutrition. I suppliment this with small dinners consisting of a protein and veggies (usually leafy greens).
The mix is on the bitter side, but if you're a black coffee drinker or like very high cocoa content dark chocolate it won't surprise you.
Be wary of the salt content. That's the easiest thing to mess up. Just adding a single gram too much salt can make the drink difficult to take.
Instructions / Mixing Advice
I recommend mixing all the dry ingredients for the week into containers ahead of time, then adding the liquid ingredients to each container the night before you intend to drink it. Stir well and let it soak overnight. In the morning blend it up and you're good to go. Immersion blenders work great.
I don't recommend doing it often, but for an occasional treat you can toss in a few berries to give the flavor a kick. I've also mixed it with coffee which isn't bad, but it isn't great either.
Keeping the mix cold makes it much tastier. I add about 1.5 liters of water to my daily batch. If the mixture is too thick for your liking, just add more water. Remember, you should be drinking more water each day than what is contained in this mix. Dehydration is the fastest way to a sad ketogenic experience.
Finally, remember that this will kick you into ketosis very quickly, so you're likely to go through all the normal mood changes associated with that in the first day or two.
These links are both extremely helpful in understanding ketosis and designing your own ketogenic profile: