| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 135 | g | Now Carbo Gain 100% Maltodextrin | $0.89 | Ebay |
| 111 | ml | Extra Virgin Olive Oil | $0.75 | Local |
| 52 | g | Now Foods 100% Whey Protein Isolate | $1.20 | All Star Health |
| 44 | g | Golden Flaxseed Meal | $0.23 | Local |
| 2 | portion | Banana | $0.33 | Local |
| 30 | g | Coconut flakes | $0.30 | Wal*Mart |
| 1.8 | g | Potassium Citrate | $0.05 | Ebay |
| 3.8 | g | Iodised Salt | $0.01 | Local |
| 500 | ml | Whole Milk | $0.53 | Local |
| 3 | portion | Egg, whole, cooked, hard-boiled | $0.38 | Local |
| 1 | pill | Kirkland Signature Daily Multi | $0.03 | Amazon |
| 1 | pill | Vitamin D Supplement | $0.01 | Swanson |
| 1 | pill | Vitamin K supplement | $0.02 | Swanson |
Amounts for: Total Daily Cost: | $4.73 | Add Ingredients to Amazon Cart | ||
Makes approx two shaker cups full. Very nice, and this is now my favorite plan of attack.. by a long shot. It's not even "filling" like masa and oats, at least personally. Can make it even more calorie dense and do things like balance o3/o6, change to potassium gluconate, add fiber, etc., but this is lovely.
4-19-14: Made some today. Eggs on side, of course. Could drink in one sitting. 4-24-14: Still drinking this stuff. Have tried one banana on the side, but the drink is a little salty without both to balance. Could obviously just use less salt! May not be as pronounced with other forms of potassium, and the amazon list based on this recipe utilizes potassium chloride, so chloride requirements are met with less NaCl, and the acidulant property of K Citrate is removed. I'm not sure if the other would be much less "salty" sans bananas. Check out the variants to see the recipe based on this one (though I currently prefer this, and it is well balanced in taste).
Concept was to reach some minimum recommended macros and nutrient levels, and then eat normally on top of that.