| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 0 | ml | TwinLab Norwegian Cod Liver Oil | $0.00 | Amazon |
| 0 | g | Bob's Red Mill Soy Lecithin Granules | $0.00 | Amazon |
| 0 | g | CytoSport 100% Whey | $0.00 | costco |
| 0 | portion | Tang | $0.00 | Costco |
| 85 | g | Trader Joe's Unflavored Soy Protein | $1.50 | Trader Joe's |
| 0 | g | Bob's Red Mill Oat Flour | $0.00 | Amazon |
| 20 | g | Bob's Red Mill Pastry Flour Whole Wheat | $0.03 | Amazon |
| 0 | g | Bob's Red Mill Dark Rye Flour | $0.00 | Amazon |
| 130 | g | Honeyville Farms Oat Flour | $0.31 | Amazon |
| 20 | ml | Hollywood Safflower Oil | $0.12 | Amazon |
| 10 | ml | Jarrow Formulas Flaxseed Oil | $0.16 | Amazon |
| 10 | pill | Kirkland Signature Omega-3 Fish Oil Concentrate | $0.22 | Costco |
| 0 | g | Clover Honey | $0.00 | Walmart |
| 80 | g | Sugar | $0.18 | Walmart |
| 1.342 | g | Choline Bitartrate (Hard Rhino) | $0.07 | Amazon |
| 4.023 | g | Morton Iodized Table Salt | $0.02 | Amazon |
| 10.722 | g | Potassium Citrate (Bulk Supplements) | $0.31 | Amazon |
| 0 | portion | Emergen-C Super Orange | $0.00 | Amazon |
| 1 | g | Ascorbic Acid (Bulk Supplements) | $0.04 | Amazon |
| 0 | g | Spicy World Crushed Mint Leaves | $0.00 | Amazon |
| 5 | g | Creatine Monohydrate (Micronized, MRM) | $0.08 | Amazon |
| 14 | g | Body Fortress Whey Protein Powder, Vanilla | $0.25 | Amazon |
| 6 | pill | Jarrow Formulas CalMag Citrates/Malates | $0.52 | Amazon |
| 1 | pill | Now Foods Vitamin D-3 & K-2 | $0.05 | Amazon |
Amounts for: Total Daily Cost: | $3.87 | Add Ingredients to Amazon Cart | ||
Not exactly sure what I'm aiming for, yet. The prices I've listed for Amazon assume one will achieve 15% off a Subscribe and Save order.
Some goals:
0) As cheap as possible, while attaining the following goals (I'm still doing a trial run, so the daily cost will cost much more, until I'm willing to buy in serious bulk. See Eccentric Recipe - current ingredients under Related.):
1) 1:1 ratio of omega-3/omega-6, and other things on this list: http://discourse.soylent.me/t/optimal-micronutrient-ratios/5049
2) Still need to decide on carb/protein/fat distribution. I'm currently imagining 25% protein, 30% fat, 45% carbohydrates, to the tune of 1600 calories.
3) Hit a reasonable percent of all micronutrients. (e.g. Potassium 4.7 g)
4) Perhaps later may want to consider a distribution of glycemic indices for carbohydrates.
5) Need creatine, since using soy protein. Probably would not need as much if I used whey - however the soy protein is fortified.
Some Notes:
0) An amazingly cheap cod liver oil I encountered during research was TwinLab Norwegian Cod Liver Oil (cherry flavored) at $22.17 for a pack of 3 12-oz bottles. Unfortunately, its extremely high amount of vitamin A (probably in its preformed variety), makes it incompatible with the fortified soy protein powder from Trader Joe's. I have settled instead for Costco's Kirkland Signature Fish Oil, as it is the second cheapest.
1) Jarrow Formulas Flaxseed Oil has Vitamin A in Beta Carotene form, which is provitamin A carotenoids (not preformed vitamin A, which has an upper limit of 10,000 IU).
2) Jarrow Formulas Flaxseed Oil could be replaced with Trader Joe's Flax Oil, for a very slight increase in cost.
2b) I had bought Trader Joe's Flax Oil on a somewhat "spur of the moment", and it does not list vitamin A. Since both are flaxseed oils, I have added the amount of vitamin A listed under Jarrow Formulas Flaxseed oil, despite Trader Joe's not mentioning any in their oil.
3) Oat flour for carbohydrates. I need to figure out how to fit Tang into this, since I still have a vat from Costco . . .
4) Clover honey has listed 17 g of carbohydrates per 21 grams, 16 g of which is sugar.
5) I would normally use BulkSupplement's Ascorbic Acid (1 g/day), however my initial test run is expected to last about 20 days, so I will first use Emergen C packets. (5 g sugar)
6) The Body Fortress Whey Protein has 3g of Creatine Monohydrate for every 42g (scoop). May experiment with some mix of fortified soy+whey, as I'm aiming for 5g Creatine a day. An alternative is to supplement with Micronized Creatine Monohydrate, which is necessary if I need to maintain the amount of fortified soy protein.
7) If I want to remove phytic acid, then "Theoretically, the phytic acid content in rye (about 1%) could be degraded to myo-inositol in about 15 min by incubating whole grain rye flour at pH 5, 45 °C as a slurry. Alternatively, the addition of 10% whole grain rye flour to any cereal or cereal/legume mixture containing 1% phytic acid (assuming no other phytase activity) would be sufficient to degrade all phytic acid to myo-inositol in about 2 h under the same conditions." (Taken from p. 3 of The Influence of Soaking and Germination on the Phytase Activity and Phytic Acid Content of Grains and Seeds Potentially Useful for Complementary Feeding)
8) Phosphatidylcholine is only about 13% choline. Apparently for every 6.5 g of soy lecithin granules, there is 1.5 g PC. I calculate 18.33 g needed for RDI, which is expensive. As a warning, it also has 0.2 g phosphorus per 6.5 g.