| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 2.9 | g | Salt | $0.01 | Amazon | ||
| 1 | pill | Kirkland Signature Daily Multivitamin | $0.03 | Amazon | ||
| 5.4 | g | Potassium chloride | $0.11 | Amazon | ||
| 158 | ml | Canola Oil | $0.27 | Local, 5qt (Costco) | ||
| 25 | g | Sugar, white | $0.07 | Amazon | ||
| 1.4 | g | Choline Bitartrate | $0.03 | Amazon | ||
| 95 | g | Whey 80% protein concentrate | $2.09 | Bulk Foods | ||
| 0.5 | pill | Calcium and vitamin D | $0.02 | Amazon | ||
| 0.05 | pill | Vitamin K | $0.00 | Amazon | ||
| 0.125 | g | Aspartame sweetener pure | $0.01 | Amazon | ||
| 7.5 | g | 1 | tbsp | Hershey's Cocoa | $0.10 | Amazon |
| 51 | g | Oat Flour Honeyville Farms | $0.14 | Honeyville | ||
| 0.03 | g | 0.01 | tsp | Vanilla (equiv to 1 tbsp of liquid extract) imitation | $0.01 | Amazon |
| 24 | g | Psyllium Husk Powder (see notes) | $0.49 | Amazon | ||
Amounts for: Total Daily Cost: | $3.38 | Add Ingredients to Amazon Cart | ||||
After years of creating and using DIY soylent (see Bret's Soylent) I made keto versions for a friend who was using a commercial keto powder which cost $20 for 4 meals. This recipe is less than $4 for 5 meals, 400 kcal each, and has the same macronutrients: 66% fat, 17% protein and 17% carbs by calories.
You can leave out the cocoa or the vanilla, but I would keep one of them.
My friend actually uses the same weight brown rice flour instead of oat flour, but I put oat in this public recipe because it has more fiber and I like the oat flour version better. But if you don't like oat flavor, try the brown rice flour, also available from Honeyville Farms if you buy in bulk.
I added the psyllium husk powder to get the fiber up. I (and my friend) haven't actually tried it, so I suggest you mix and try the recipe without it first, then add a fiber source like psyllium and see if it's edible. Let me know.
Most people don't need 2000 cal per day. My friend uses it for one meal (400 kcal) a day.
Whey protein is complete.