CJ's New Keto Mix V0.2

by konacj
Last updated September 17, 2013 Copy
AmountIngredient$ / daySource
121gCustom Protein - Gemma Pea Protein and Rice Protein Concentrate$1.81TrueNutrition
15gPsyllium Seed Husk Fiber$0.20LuckyVitamin
83gSoy protein isolate$1.07Lucky Vitamin
100gFlax Seeds - Ground to Meal$0.18Winco Bulk
30gAlmonds - Ground to Meal$0.26Winco Bulk
20gOlive Oil$0.35Local
30gMCT Oil$0.21Bulk Natural Oils
35mlLemon juice $0.04Dollar Store
0.2gStevia$0.03Lucky Vitamin
7gCinnamon$0.03Winco Bulk
2pillMultiVitamin - Good 'N Natural Ultra Man $0.17Lucky Vitamin
1pillVitamin K with Advanced K2 Complex$0.25Lucky Vitamin
2pillCalcium 600 plus Vitamin D-3$0.05LuckyVitamin
1pillInositol & Choline Tablets$0.08Lucky Vitamin
6gMSM Sulfur Powder$0.16Lucky Vitamin
5gCreatine Monohydrate$0.08LuckyVitamin
Amounts for:
Total Daily Cost:
$4.99Add Ingredients
to Amazon Cart

New Ketogenic Mix... Or sorta.

My plan was to try and get my body away from its Carbohydrate addiction. I think this is a good start. I've still got some carbs, but most are in the form of dietary fiber. I tried to get a full gamut of nutrients, but in the most simple form possible, and with buying products the cheapest places i knew. Some items may require buying in major bulk (12 lbs of psyllium husk or a gallon of MCT), but will give you MAJOR savings in the long run. I chose this specific Stevia after lots of stevia tasting and this is the only one i'm aware of that doesnt really have an aftertaste and it's got no fillers. I apoligize in advance for the lack of TrueNutrition - they apparently stopped carrying Rice Protein but ive got about 12 lbs left over from a previous order. When i run out, ill revise this. The Cinnamon is both for flavor, but also gives a handful of good nutrients. I chose this multivitamin because i felt it was the best overall vitamin for the money - there were others that may have had more or better combos but were 3 or 4 times the price. The only complaint ive had is the high amount if Niacin, but i used to drink energy drinks which have TONS of niacin so i should be okay. If you are new to Niacin and dont want the "niacin flush" (its not dangerous, just a weird tingly or itchy feeling you'll get for a few days until your body adjusts to the amount), then start with half a vitamin for 4-5 days (your body will be fine still), then the whole vitamin. The Vitamin K complex is a great one - it has all three vitamin K's (did you even know there were 3?), and its better for you than the just the traditional MK4 which most vitamins have. I added the extra calcium, choline, and sulfur to balance out the needs since multi-vitamins cant carry that much in such a small space. Creatine is optional, but you may discover a lack of energy on a new diet, so i recommend this to help boost your daily energy and for muscle building as your body changes to burning a new type of fuel.

If anyone tries this with me, let me know how you like it. And how you decide to do it - im not completely sure how to mix it yet. Or if it'll be awful or not. lol I'll keep you posted.

Nutrition Facts

Amount Per Day
12% Carb, 38% Protein, 50% Fat
Calories2000
% Daily Values*
254%
Total Carbohydrate64g
194%
Dietary Fiber 54g
133%
Protein199g
101%
Total Fat116g
Saturated Fat40g
Monounsaturated Fat17g
Polyunsaturated Fat35g
1498%
Omega-3 Fatty Acids24g
100%
Omega-6 Fatty Acids17g
Cholesterol0mg
Calcium
194%
Vitamin A
201%
Chloride
3%
Vitamin B6
3887%
Chromium
571%
Vitamin B12
> 2083333%
Copper
521%
Vitamin C
360%
Iodine
100%
Vitamin D
467%
Iron
422%
Vitamin E
247%
Magnesium
134%
Vitamin K
1905%
Manganese
287%
Thiamin
4305%
Molybdenum
160%
Riboflavin
3885%
Phosphorus
206%
Niacin
347%
Potassium
243%
Folate
163%
Selenium
412%
Pantothenic Acid
1024%
Sodium
153%
Biotin
3333%
Sulfur
301%
Choline
121%
Zinc
185%
 
* Percent Daily Values are based on "Not Quite Ketogenic - 2000kcal". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
#
Ingredient
Amount
Unit
Form
Source
Container Size
Item Cost
Daily Cost
Days / Unit
Calories (kcal)
Carbs (g)
Protein (g)
1
Custom Protein - Gemma Pea Protein and Rice Protein Concentrate
121
gPowderTrueNutrition2250
$33.70
$1.81
194806.098.82
2
Psyllium Seed Husk Fiber
15
gPowderLuckyVitamin5450
$73.49
$0.20
3636013.50.00
3
Soy protein isolate
83
gPowderLucky Vitamin908
$11.75
$1.07
113260.074.97
4
Flax Seeds - Ground to Meal
100
gPowderWinco Bulk453
$0.80
$0.18
553428.918.30
5
Almonds - Ground to Meal
30
gPowderWinco Bulk453
$3.98
$0.26
151736.66.30
6
Olive Oil
20
gLiquidLocal918
$16.00
$0.35
461710.00.00
7
MCT Oil
30
gLiquidBulk Natural Oils3500
$24.70
$0.21
1172140.00.00
8
Lemon juice
35
mlLiquidDollar Store946
$1.00
$0.04
2772.30.14
9
Stevia
0.2
gPowderLucky Vitamin100
$16.56
$0.03
50000.00.00
10
Cinnamon
7
gPowderWinco Bulk454
$2.22
$0.03
65196.20.30
11
MultiVitamin - Good 'N Natural Ultra Man
2
pillPillLucky Vitamin90
$7.69
$0.17
4500.00.00
12
Vitamin K with Advanced K2 Complex
1
pillPillLucky Vitamin90
$22.50
$0.25
9000.00.00
13
Calcium 600 plus Vitamin D-3
2
pillPillLuckyVitamin500
$11.99
$0.05
25000.00.00
14
Inositol & Choline Tablets
1
pillPowderLucky Vitamin100
$8.41
$0.08
10000.00.00
15
MSM Sulfur Powder
6
gPowderLucky Vitamin454
$12.35
$0.16
7600.00.00
16
Creatine Monohydrate
5
gPowderLuckyVitamin1000
$16.94
$0.08
200150.00.00
Total
$264.08
$4.99
200063.5198.82
Target
200025.0150.00
% Reached
100%254%133%
Safe Maximum
085.00.00
% Max Reached
N/A75%N/A
Nutrient Profile: Not Quite Ketogenic - 2000kcalChange
MacroTargetRecipeMax%
Calories (kcal)20002000100%
Carbohydrates (g)2563.585254%
Protein (g)150198.82133%
Total Fat (g)115116.12101%
Saturated Fat (g)040.44
Monounsaturated Fat (g)017.07
Polyunsaturated Fat (g)035.27
Omega-3 Fatty Acids (g)1.623.961498%
Omega-6 Fatty Acids (g)1717.04100%
Total Fiber (g)2854.3194%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)2500502810000201%
Vitamin B6 (mg)1.350.51003887%
Vitamin B12 (ug)2.450000> 5000%
Vitamin C (mg)903242000360%
Vitamin D (IU)60028004000467%
Vitamin E (IU)20491000247%
Vitamin K (ug)12022861905%
Thiamin (mg)1.251.664305%
Riboflavin (mg)1.350.53885%
Niacin (mg)1655.47635347%
Folate (ug)4006521000163%
Pantothenic Acid (mg)551.1851024%
Biotin (ug)3010003333%
Choline (mg)550665.6043500121%
MineralsTargetRecipeMax%
Calcium (g)11.942.5194%
Chloride (g)2.30.0753.63%
Chromium (ug)35200571%
Copper (mg)0.94.68610521%
Iodine (ug)1501501100100%
Iron (mg)833.795945422%
Magnesium (mg)420562.2134%
Manganese (mg)2.36.5911287%
Molybdenum (ug)45722000160%
Phosphorus (g)0.71.4394206%
Potassium (g)3.58.505243%
Selenium (ug)55226400412%
Sodium (g)1.52.32.4153%
Sulfur (g)26.01301%
Zinc (mg)1120.3340185%

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