| Amount | Ingredient | £ / day | Source | |
|---|---|---|---|---|
| 100 | g | Tesco Everyday Value Dried Skimmed Milk | £0.25 | Tesco |
| 13 | g | Brown rice protein | £0.39 | Bulk powders |
| 15 | g | Egg, white, dried | £0.24 | Myprotein.com |
| 70 | g | Rolled Porridge Oats | £0.05 | Tesco |
| 190 | g | Maize flour (fine corn meal) | £0.23 | Tesco |
| 15 | g | Sugar | £0.01 | Sainsburys |
| 15 | g | Cocoa, dry powder, unsweetened | £0.12 | Tesco |
| 15 | g | Wheat bran, crude | £0.04 | Holland and Barrett |
| 30 | g | Oil, canola | £0.03 | Aldi |
| 20 | ml | Sunflower Oil | £0.03 | Sainsburies |
| 1 | g | Choline bitartrate | £0.04 | BulkPowders |
| 8 | g | Lo Salt | £0.04 | Sainsburies |
| 1 | pill | Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein | £0.04 | Amazon UK |
| 1 | g | Vitamin K supplement | £0.05 | Vitamin Shoppe |
| 0 | pill | Vitamin D Supplement | £0.03 | Amazon |
| 1000 | ml | Water for porridge | £0.00 | Tap |
| 1000 | ml | Drinking Water | £0.00 | Tap |
Amounts for: Total Daily Cost: | £1.58 | Add Ingredients to Amazon Cart | ||
To make, add 1/3 of the ingredients to a bowl, including the oil, add the water while mixing. Microwave for about 2-3 minutes (1 kW) until it becomes solid, stirring once or so.
The recipe is (to the best of my ability) optimised for low dietary AGE (advanced glycation end products)
Unfortunately that rules out whey protein. Unfermented soy is possibly a bit dodgy on other grounds, so I've gone with milk and egg white, brown rice protein and oats and maize for the protein.
The level of lactose in this particular recipe is reasonably high; equivalent to a couple of pints of milk, if you get an upset stomach, you will probably have lactose intolerance. If that happens you'll need to replace some or all of the milk with another protein source, and rebalance it.
It's important to drink the water, if you don't you'll get dehydrated and headaches, particularly when drinking coffee/alcohol.