| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 285 | g | USDA Corn flour, masa, unenriched, white | $0.41 | Local | ||
| 30 | g | Bob's Red Mill Organic Golden Flaxseeds | $0.16 | Amazon (S) | ||
| 75 | g | Whey Protein Concentrate | $1.19 | Novus Life | ||
| 4 | g | 1 | tsp | Super Micros | $0.25 | Super Body Fuel |
| 12 | g | 2 | tsp | Super Electrolytes | $0.25 | Super Body Fuel |
| 0.3 | g | Iodized Salt | $0.00 | Hain | ||
| 5 | g | Psyllium Husk Powder | $0.06 | Amazon (S) | ||
| 30 | g | Coconut Oil | $0.37 | Swanson | ||
| 33 | ml | Extra Virgin Olive Oil | $0.22 | Local | ||
Amounts for: Total Daily Cost: | $2.91 | Add Ingredients to Amazon Cart | ||||
Based on People Chow 3.0.1. I've maintained a private fork for a long time and decided I may as well publicize it.
Key differences:
- Masa nutritional value updated to match USDA data. The original recipe used a hodgepodge of sources and is incorrect on some nutrients (notably iron).
- Flax added for bet-hedging reasons. Good fiber, good fat, good micros. Anecdotally I feel better.
- Vitamin replaced. Axcho's vitamin blend is awesome. It's cheaper and more balanced. Only drawback is that it lacks the flavor of GNC Mega Men.
- Oil replaced by my preferred oil choice. If you melt the coconut oil and mix them then it stays liquid.
- Psyllium husk powder added because fiber is cool.
Options for simplification:
- Omit flax
- Omit psyllium husk
- Replace oil(s) as desired
Use notes:
- Prepared as written it will taste somewhere between mediocre and terrible because it has no flavor. Use flavored protein or add flavor separately if this matters to you.
- Oils can be substituted as you prefer. They make very little difference.
- Protein can be substituted but take care. Look for detailed micronutrient breakdowns and compare. This isn't huge when substituting other whey protein but some vegetable proteins can have wildly different micronutrient contributions.
- Calories can be adjusted easily by altering masa, oil, or protein quantities.
- Cocoa powder is a simple flavor option. I like ~15g per day
Oh, and the ingredient source links are a complete mess. The prices are not much better. The Super Body Fuel items can be found at those links but everything else is either autofilled from other people and I never used that or (in the case of the whey protein) has changed since I used it.