| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 110 | g | ⅞ | cup | Gluten-Free Oat Flour | $0.85 | Amazon |
| 100 | g | 1⅛ | cups | Chocolate Whey Protein | $2.55 | Amazon |
| 100 | g | ⅞ | cup | Vanilla Rice Protein | $2.35 | Amazon |
| 50 | g | 4 | tbsp | Chia Seeds | $0.80 | Amazon |
| 40 | g | 6 | tbsp | Powdered Whole Eggs | $0.95 | Amazon |
| 7 | g | 2 | tbsp | Psyllium Husk Powder | $0.14 | Amazon |
| 11 | g | 1¼ | tsp | Potassium Citrate | $0.55 | Amazon |
| 4 | g | ¾ | tsp | Iodized Salt | $0.01 | Amazon |
| 3 | g | ½ | tsp | Calcium Citrate | $0.16 | Amazon |
| 3 | g | ½ | tsp | Magnesium Citrate | $0.17 | Amazon |
| 2 | g | ½ | tsp | Choline Bitartrate | $0.26 | Amazon |
| 10 | g | 1 | tsp | Creatine | $0.27 | Amazon |
| 1 | pill | 1 | capsule | One Daily Superfood Multivitamin | $0.32 | Amazon |
| 100 | ml | 7 | tbsp | Expeller-Pressed Canola Oil | $0.44 | Whole Foods |
Amounts for: Total Daily Cost: | $9.82 | Add Ingredients to Amazon Cart | ||||
Adapted from Justin Fuel by axcho, who has created many customized recipes for different people and seems to have thought of everything. I crank up the protein and overall calories for my own needs as a 6' 180lb athletic male.
12/18/14 - Added whole egg powder for good cholesterol after learning that this helps build lean muscle mass3*.
Directions:
- Mix 10-20 days' worth of psyllium husk powder, potassium citrate, iodized salt, calcium citrate, magnesium citrate, choline bitartrate, and creatine into big batches, taking care to make sure it is very well mixed.
- Soak chia seeds in 2c water in a good blender (KitchenAid or Vitamix recommended) for at least an hour.
- Weigh out fiber/electrolyte mix, egg powder, rice protein, whey protein and oat flour.
- Blend soaked chia seeds on high until the mixture becomes milky white with only fine chia seed particles left, then add the multivitamin capsule and canola oil.
- Switch blender to low and add cold, filtered water until mixture reaches the 6c mark.
- With blender still on low, slowly add dry ingredients until all have been incorporated.
- Top up with cold, filtered water until mixture reaches 8c in total volume (332 calories per cup).
Keep the shake in the fridge or use an insulated container. This shake tastes best when served cold.
Why this recipe works so well:
- Blending soaked chia seeds greatly improves bioavailability of vital Omega 3 fatty acids.
- Chia seeds & psyllium husk powder act as emulsifiers, holding the oil/water/powder mixture in suspension.
- High protein and fat from multiple sources plus low carbs equals long-lasting energy.
- Balanced Omega 6 and Omega 3 fatty acids (1.5:1 ratio) from canola oil and chia seeds prevents a range of autoimmune, inflammation and other conditions thought to result from Omega 6-heavy western diet (typically 15:1 ratio). This may be the most important benefit of this recipe.
Note on cholesterol: While following Tim Ferriss' "Occam's Protocol" for muscle gain I put on 35lbs in 1.5 months. Gains plateaued when I switched from 4 egg breakfasts to protein shakes in the morning. I suspect the drastic reduction in cholesterol may have had an impact.
