| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 130 | g | Masa harina (organic) | $0.13 | Amazon |
| 165 | g | Whey protein concentrate | $9.47 | Amazon |
| 80 | g | Rolled Oats (organic) | $0.13 | Grocery |
| 30 | g | Flaxseed Meal (grind from organic seed) | $0.18 | Grocery |
| 220 | g | Banana, Organic (two) | $0.55 | Grocery |
| 240 | ml | Almond Milk, Organic (3 cups) | $0.76 | Grocery |
| 55 | g | Canola Oil (organic) - 1/4 cup | $0.64 | Whole Foods |
| 1 | portion | Honey (organic) - 1 Tbsp | $0.53 | Grocery |
| 5 | g | Nutmeg | $0.33 | Grocery |
| 15 | ml | Vanilla (organic) - 3 tsp | $0.41 | Grocery |
| 3.5 | g | Iodised Salt (mounded 1/2 teaspoon) | $0.01 | Grocery |
| 0 | g | VITAMINS (taken separately) | $0.00 | |
| 1 | pill | Multivitamin 365 Whole Foods | $0.08 | Whole Foods |
| 1 | pill | B12-2000 Biotics Research | $0.33 | Amazon |
| 1 | pill | Vitamin C | $0.05 | Whole Foods |
| 1 | pill | Vitamin D Nutragold | $0.04 | Amazon |
| 1 | pill | Vitamin K - Now Foods | $0.05 | Amazon |
| 1 | pill | Fish Oil Health From The Sun | $0.10 | Amazon |
| 3 | pill | MSM Glucosamine - Now | $0.25 | Amazon |
| 1 | pill | Biotin | $0.25 | Amazon |
| 2 | pill | Choline & Inositol - Solaray | $0.23 | Amazon |
| 4 | pill | Potassium chloride | $0.28 | Amazon |
Amounts for: Total Daily Cost: | $14.81 | Add Ingredients to Amazon Cart | ||
This recipe is a two-parter: the first part is the actual food, the second is a list of supplements that are taken separately. I wanted to create a healthy, soy-free and wheat-free blend that actually tastes good, which also complements the doctor-recommended vitamin regime I am already on. This recipe uses no added water, a huge plus for taste. I recommend that you make this 30 minutes before consuming it, to allow the masa and oat to fully soften. If you substitute rice protein for the whey protein, you'd also have a vegan blend - but you might need to check the nutrient profile to make sure it is still 100% complete.