| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 90 | g | Protein (WPI) | $2.68 | bulk nutrients |
| 60 | g | Protein (WPC) | $1.19 | bulk nutrients |
| 15 | g | Cocoa Powder | $0.54 | Coles/Woolworths |
| 55 | g | Almond Meal (Flour) | $0.89 | Coles/Woolworths |
| 15 | g | Psyllium Husk | $0.26 | Coles/Woolworths |
| 17 | g | Lecithin | $0.52 | Coles/Woolworths |
| 20 | g | Linseed Meal (Flaxseed) | $0.21 | Coles/Woolworths |
| 4 | g | Table Salt | $0.01 | Coles/Woolworths |
| 3 | g | Cinnamon | $0.17 | Coles/Woolworths |
| 10 | g | Stevia | $0.43 | Coles/Woolworths |
| 5 | ml | Peppermint Essence | $0.12 | Coles/Woolworths |
| 100 | ml | Peanut Oil | $0.56 | Coles/Woolworths |
| 500 | ml | Water | $0.00 | Kitchen |
| 17 | g | Potassium Gluconate | $0.45 | iherb |
| 1 | g | Calcium Carbonate | $0.02 | iherb |
| 0 | g | Vitamin C Complex | $0.00 | iherb |
| 2 | g | MSM Sulfur | $0.07 | bulk nutrients |
| 2 | pill | Optimum Nutrition Opti-Women Multivitamin | $0.35 | iherb |
| 6 | pill | Omega 3 Supplement (Fish Oil) | $0.00 | Chemist Warehouse |
| 4 | pill | Magnesium Supplement | $0.00 | Chemist Warehouse |
| 2 | pill | Vitamin D Supplement | $0.00 | Chemist Warehouse |
| 2 | g | Fenugreek Supplement | $0.00 | Chemist Warehouse |
Amounts for: Total Daily Cost: | $8.46 | Add Ingredients to Amazon Cart | ||
I've tried to source the majority from the major supermarkets. This should allow you to test quickly for taste/suitability. I tested this recipe for $30 and a trip to Coles. The remaining multi & powders are all available online (Note: you can't import MSM to AU). Add your low-carb protein of choice. Sweeten to taste.
High dose Mag, Vitamin C, D, Fish oil & Fenugreek are a personal choice. YRMV
Instructions: Measure out everything, keeping wet/dry separate to last minute. Add liquids to blender, slowly add solids till smooth. This makes what I've been calling syrup. I put the syrup in drinking containers and store in fridge overnight. Add water and shake before serving.