| Amount | Ingredient | € / day | Source | |
|---|---|---|---|---|
| 1000 | g | Milk, 1.5% fat, added vitamin D | €0.89 | Prisma |
| 30 | ml | Cold Pressed Canola Oil (rypsi) | €0.22 | Prisma |
| 150 | g | Rolled Oats | €0.18 | Prisma |
| 45 | g | Whey Protein 80% | €1.27 | Prisma |
| 30 | g | Coconut Sugar | €0.35 | Prisma |
| 30 | g | Almond Flour | €0.43 | Prisma |
| 30 | g | Cocoa Powder | €0.47 | Prisma |
| 5 | g | Mineral Salt | €0.03 | Prisma |
| 2 | portion | Banana | €0.50 | Prisma |
| 1 | portion | Carrot | €0.10 | Prisma |
| 1 | pill | Rainbow Multivitamin-Mineral | €0.04 | Prisma |
Amounts for: Total Daily Cost: | €4.49 | Add Ingredients to Amazon Cart | ||
This recipe is mostly based on foodstuffs that Finnish people are already familiar with. There should not be many surprises to upset your stomach here, and you can buy everything from your local supermarket (replace coconut sugar with brown sugar if you have trouble obtaining the former).
The recipe matches the Finnish nutrition recommendations for all other adults except pregnant and breastfeeding women. It may be missing some vitamin K and choline from the U.S. government recommendations; you may want to supplement those as well.
The nutrition data has been collected from many different sources; mostly from the Finnish Food Composition Database and the USDA National Nutrient Database. These sources don't include all nutrients; the rest have been scrounged up from around the web.
I am not a nutritional specialist and the recipe does not take into account any possible effects the ingredients may have on each others' digestion. I personally recommend hedging your bets and enjoying at least one "ordinary" meal per day.
Suggestions for consuming:
- Add chili powder to taste
- Eat the bananas and carrot separately as snacks
- The recipe is quite easy to break into three portions: breakfast, lunch, and dinner – and then you can replace one with a normal meal when you feel like it
- Cooking the dry ingredients and liquids produces a delicious oatmeal