| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 15 | g | Lecithin | $0.46 | Coles/Woolworths |
| 150 | g | Rolled Oats | $0.26 | Coles/Woolworths |
| 50 | g | Wheat germ, crude | $0.22 | Woolworths |
| 50 | g | Cocoa, dry powder, unsweetened | $0.59 | Woolworths |
| 1 | g | Iodised Salt | $0.00 | Woolworths |
| 70 | g | Peanut butter, chunk style, without salt | $0.56 | Woolworths |
| 180 | g | Apricots, dried, sulfured, uncooked | $1.54 | Woolworths |
| 170 | g | Dates, medjool | $0.73 | Woolworths |
| 100 | g | Water, tap, drinking | $0.00 | |
Amounts for: Total Daily Cost: | $4.36 | Add Ingredients to Amazon Cart | ||
**Edited 6/11# Made some changes to the recipe and ingredients so it's cheaper and was also able to reduce the Omega-6 Levels.
Not a 100% meal replacement but I plan to use this as a breakfast or lunch replacement. All ingredients available at your local supermarket.
If you want to boost the protein you may need some WPI or equivalent.
Manganese levels are high but it's mainly from the oats and not a supplement so I'm not worried. Omega-6 Fatty Acids is high but it's under for the U.S. government DRI profile so it can't be that bad for you.
Recipe
Blend the dates and apricots for a while until they start to form a ball and stick together then set aside.
Blend the nuts and oats if you prefer a finer texture and then combine all the ingredients.
Kneed into a dough with a mixer or by hand, add small amounts of extra water if it needs it and then flatten out and put in to the fridge. It should also keep at room temperature.