Amount | Ingredient | $ / day | Source | |
---|---|---|---|---|
40 | g | Oats, Rolled, Whole Grain | $0.18 | Trader Joe's |
13 | g | Bob's Red Mill Flaxseed Meal | $0.08 | Trader Joe's |
31 | g | Trader Joe's Whey Protein Powder (Vanilla) | $0.89 | Trader Joe's |
33 | g | Trader Joe's Soy Protein (Vanilla) | $0.58 | Trader Joe's |
227 | g | Yogurt, vanilla flavor, lowfat milk, sweetened with low calorie sweetener | $0.67 | Trader Joe's |
236 | g | Banana (Medium) | $0.50 | Grocery |
113.5 | g | Strawberries, raw | $0.42 | |
42.5 | g | Spinach | $0.25 | Trader Joe's |
240 | ml | Orange juice, chilled, includes from concentrate | $0.25 | |
15 | ml | Oil, olive, salad or cooking | $0.16 | |
360 | ml | Almond Milk, Original, Protein + Fiber | $0.95 | |
Amounts for: Total Daily Cost: | $4.93 | Add Ingredients to Amazon Cart |
Work in progress at the moment. Aiming for a balanced formula that can substitute around half my daily calories, while fulfilling vitamin & mineral requirements. I like beer. And traditional food, especially if it smells good. Or if I'm bored. Or feeling deprived.
I feel that whole foods are greatly superior to supplements, especially when it comes to vitamins & minerals (vs. protein, etc.), so I try avoid supplements by diversifying the "whole" foods used, and also by creating multiple. varying recipes.
As a student, I'm trying to keep cost minimal, but again, feel that the benefit of whole foods is worth a little extra money. My goal is $10/day total for food, so trying to keep my recipes around $5/day.
So basically, I'm aiming for a recipe that is balanced in carbs/fat/protein, while achieving complete vitamins & minerals, which allows for "cheat" foods, all while keeping cost of the recipe at ~$5/day.
Current recipe: 1/4 cup oats 2 tbsp flaxseed meal 2 scoops Whey protein (Trader Joe's) 2 scoops Soy protein (Trader Joe's) 3/4 cup vanilla yogurt 2 medium bananas (peeled) 1/4 bag (1/4 lb) frozen strawberries (Trader Joe's) 2 cups (1/8 bag) fresh baby spinach (Trader Joe's) 1 1/2 cups orange juice (Trader Joe's) 1 cup Almond milk, Protein + Fiber, original, unsweetened 1 tbsp olive oil
Aug 24th, 2014 Reduced oats by 50% due to too much gas and softer (and more frequent) than ideal stools, and to reduce overall calories and carbohydrates. Corrected value for flaxseed meal to reflect true value used (reduced by 50% to 2 tbsp). Reduced yogurt by 25% (to 3/4 cups) and orange juice by 25% (to 1.5 cups) to reduce overall calories and carbs.
Aug. 21st, 2014
Mixed ingredients (minus banana ?) night before. Almost no detectable graininess unless thinking about it.
Aug. 20th, 2014
Doubled volume of orange juice to improve flavor and texture, and to increase potassium. Still no spinach. Mixed dry ingredients with OJ, almond milk, and oil and left in refrigerator overnight.
Flavor and texture definitely better. Graininess of protein powder less noticeable, but still more than I'd like. Thickness was closer to that of a melted smoothie, much easier to drink in full quantities.
Aug. 19th, 2014
Forgot to buy spinach, prepared without it. Mixed dry ingredients with yogurt and oil and left in refrigerator overnight.
Flavor was meh, but drinkable. Protein powder was very grainy. Thickness similar to a typical (Jamba Juice) smoothie.