AC1K's Canadian Meal Replacement

by AC1K
Last updated February 16, 2014 Copy
AmountIngredient$ / daySource
0gOat Flour (Blended Quaker Oatmeal)$0.00Costco
60gGFR Health | Leanfit Vanilla Whey Protein$1.20Costco
20gGolden Roasted Cold Milled Flax Seed$0.13Costco
40gManitoba Harvest Hemp Hearts$0.74Costco
50gNupak Yellow Corn Meal #400$0.08Superstore
34gGNC Mega Men Maximum Nutrition Vanilla$1.33GNC
10gBob's Red Mill, Baking Powder$0.10iHerb
18gNow Foods Lecithin Granules$0.42iHerb
10gNow Foods Potassium Gluconate$0.27iHerb
5gNow Foods Potassium Chloride Powder$0.10iHerb
300gInstant Masa Corn Mix$0.60Co-op or SuperStore
Amounts for:
Total Daily Cost:
$4.98Add Ingredients
to Amazon Cart

############# Masa Version

still experimenting on best prep method, will update this very soon

############# OATMEAL VERSION

Preparation: Cut the recipe in half since most blenders are not big enough, personally I make a batch for the morning and one for the late afternoon/evening.

1) Measure Oatmeal, Yellow Corn Meal and Hemp heart ingredients and throw them into the blender, blend until it looks like flour. (105g Oatmeal, 20g Hemp Hearts, 50g Yellow Corn Flour)

2) Boil 500mL of water and throw it in, blend until mixed, let it “Cook” for 5 minutes

3) While you wait, you can measure the rest of the ingredients into a bowl (use half of the weights listed), after 5 mins throw the rest in and add an additional 500mL of water (room temp or cold)

4) Blend everything until well mixed.

Notes: I drink 500mL right away and take the other 500mL in a Nalgene 500mL Tritan bottle to work so I can drink it around lunch time. After work I make another 1L batch.


Chocolate Version:

Purchase the Chocolate Mixes of the Whey Protein and GNC Mega Men instead of vanilla to change the flavor


Nutrient Profile entered by hand using the Canadian Gov RDI Table

All Nutritional info was inputted by hand direct from the manufactures label from the package itself

Potassium Chloride Calculation: Potassium equates to 52.445% Chloride equates to 47.555%

Sodium Chloride Calculation: Sodium equates to 39.34% Chloride equates to 60.66%

Choline content estimated at 250mg per 6.6667g

Expiry Periods:

Hemp Hearts: ~1yr

Whey Protein Shake: ~3yr

Flax Seed: ~2yr

Quaker Oatmeal: ~2yr

GNC Mega Men: ~2yr

Yellow Corn Meal: ~1yr

Baking Powder: ~1Yr

Lecithin Granules: ~3Yr

Potassium Gluconate: ~4Yr

Potassium Chloride Powder: ~4Yr

Nutrition Facts

Amount Per Day
57% Carb, 19% Protein, 24% Fat
Calories2111
% Daily Values*
230%
Total Carbohydrate299g
100%
Dietary Fiber 38g
181%
Protein101g
156%
Total Fat55g
Saturated Fat9g
Monounsaturated Fat2g
Polyunsaturated Fat28g
656%
Omega-3 Fatty Acids11g
113%
Omega-6 Fatty Acids14g
Cholesterol150mg
Calcium
125%
Vitamin A
169%
Chloride
103%
Vitamin B6
3859%
Chromium
343%
Vitamin B12
2083%
Copper
222%
Vitamin C
336%
Iodine
100%
Vitamin D
333%
Iron
111%
Vitamin E
200%
Magnesium
141%
Vitamin K
100%
Manganese
234%
Thiamin
4207%
Molybdenum
167%
Riboflavin
3854%
Phosphorus
273%
Niacin
313%
Potassium
102%
Folate
120%
Selenium
364%
Pantothenic Acid
1000%
Sodium
120%
Biotin
1000%
Sulfur
Choline
124%
Zinc
267%
 
* Percent Daily Values are based on "AC1K Modified Canadian DRI". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: AC1K Modified Canadian DRIChange

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