| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 38.4 | g | Organic Coconut Flour | $0.34 | Kroger |
| 101 | g | Canola Oil | $0.15 | Kroger |
| 2 | pill | Centrum Men | $0.37 | Kroger |
| 6.4 | g | Lite Salt | $0.06 | Kroger |
| 120 | g | EAS Whey Protein (Chocolate) | $1.97 | Amazon |
| 220 | ml | Whole Milk | $0.08 | Kroger |
| 1689 | g | Water, tap | $0.00 | Local |
| 2 | g | Stevia Blend | $0.03 | Kroger |
| 1 | pill | Calcium Magnesium Zinc | $0.06 | Kroger |
Amounts for: Total Daily Cost: | $3.06 | Add Ingredients to Amazon Cart | ||
This is my first attempt at transitioning from carb- and flour- heavy formulations to something approaching a Keto mix, while still keeping cost in-check AND buying locally.
I'm using 4-5 x 200 cal servings to replace breakfast/lunch/daytime snacks and sticking with healthy low carb solid foods for dinner.
The main nutritional deficiency is low potassium. Substituting Lite Salt (Potassium Chloride) for table salt (Sodium Chloride) has made up about half of the deficiency but has pushed the sodium content above 100%. I try to make up for the rest by using lots of spinach (840mg/cup) in my dinner cooking.
Coconut flour is used mostly for caloric filler and added fiber. It helps with taste as well but does add a small amount of grit.
The amount of oil included make this much more conducive to use a high-speed blender than just a blender bottle/ball, but it still works relatively well hand-mixed in a blender bottle/ball.