| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 90 | g | Organic Blue (Purple) Corn Masa Flour | $0.48 | Amazon |
| 90 | g | Rice flour, brown | $0.26 | Amazon |
| 75 | g | Body Fortress Super Advanced Whey Isolate Chocolate | $1.82 | Walmart |
| 75 | g | Body Fortress Super Advanced Whey Isolate Vanilla Creme | $1.82 | Walmart |
| 60 | g | Oat Flour/Powder | $0.38 | Amazon |
| 26 | g | Bob's Red Mill Chia Seeds | $0.36 | Amazon (S) |
| 20 | g | Navitas Naturals Organic Raw Cacao | $0.54 | Amazon (S) |
| 12 | g | Bob's Red Mill Soy Lecithin Granules | $0.22 | Amazon (S) |
| 5 | g | Sea Salt | $0.01 | Amazon (S) |
| 5 | g | Potassium Citrate | $0.14 | Amazon |
| 4 | g | Organic Ceylon Cinnamon Powder | $0.25 | Amazon |
| 20 | ml | Extra Virgin Olive Oil | $0.24 | Amazon |
| 20 | ml | MCT Oil | $0.38 | Amazon |
| 1500 | ml | Water, tap, drinking | $0.00 | Tap |
| 1 | pill | Kirkland Signature Daily Multi | $0.03 | Amazon |
| 1 | pill | Now Foods Vitamin D-3 & K-2 | $0.05 | Amazon (S) |
Amounts for: Total Daily Cost: | $6.99 | Add Ingredients to Amazon Cart | ||
This is a "balanced" plan with 40% of calories from carbs, 30% from fat, and 30% from protein. That 40/30/30 plan has worked well for me in the past with regular (chewable) food.
I started this recipe from QuidNYC's Superfood for him. It seems like QuidNYC had done a ton of research. I didn't care for the taste and wanted to change the ratios of carbs/fat/protein a bit.
The main changes I made are below: 1) Changed the protein from Unflavored Whey Isolate to a flavored variety. 2) Used less Masa flour -- because it tastes like a blend of sand and dirt. 3) Added oat flour to make up for less Masa 4) Added brown rice flour to make up for less Masa
Preparation: 1) Grind the Chia seeds in a coffee maker before I use them. I usually grind the entire bag once I open it and store the ground seeds in the refrigerator. If you don't grind them, you end up chewing them after every drink and that is not fun. Next time I'll order powdered chia seeds. 2) Mix it all up with the oils and water the night before and store it in the refrigerator. Letting it sit overnight helps the flavors and textures to blend together. 3) I blend each serving with a few ice cubes.