Amount | Ingredient | $ / day | Source | |
---|---|---|---|---|
410 | g | Corn flour, masa, unenriched, white | $1.23 | Whole Foods |
100 | g | Oat Flour/Powder | $0.55 | Bob's Red Mill (4x 22oz) Walmart |
151 | g | Body Fortress Whey Isolate, Vanilla Creme | $3.66 | Amazon |
23 | g | GNC Mega Men® Sport - Vanilla Bean | $1.15 | Amazon |
30 | ml | Extra Virgin Olive Oil | $0.19 | local |
16 | g | Nutiva Organic Extra Virgin Coconut Oil | $0.29 | Amazon |
0.41 | g | Iodized Salt | $0.00 | Hain |
10 | g | Sunflower Liquid Lecithin | $0.29 | Amazon |
2 | g | Choline bitartrate | $0.08 | Amazon |
3 | g | Flaxseed Oil | $0.10 | Amazon |
1.5 | g | Natures Bounty Calcium/ D3 | $0.05 | |
1 | pill | NOW Vitamin K | $0.07 | Amazon |
2 | g | Potassium chloride | $0.04 | iHerb |
2 | g | Potassium Citrate | $0.13 | Amazon |
30 | g | Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa | $0.41 | |
1 | g | Spices, cinnamon, ground | $0.00 | |
5 | g | creatine | $0.10 | |
Amounts for: Total Daily Cost: | $8.34 | Add Ingredients to Amazon Cart |
Been using the People Chow tortilla perfection with olive oil for a month, with about 4 meals a week for traditional foods. I'm a skinny guy and i work in a physical job, so 2000 cal/day seems to maintain my current weight. Now I'll begin exercising and using this 3000 cal/day diet. After a month I should know if its the right amount for me to start bulking up.
After reading lots about types of fat and oil, i thought i could do better to have a more diverse mixture of oil. I also wanted to improve on texture and emulsification. This is my first time creating a recipe, and i will tweak as necessary. Over time i would like to replace each ingredient with a reasonable naturally sourced/ whole food /organic ingredient.
I dont like how many ingredients are used, and am considering switching between two recipes for dietary diversity. One based on oat flour with 2 oils, and one with masa harina and 2 different oils. Possibly using a combo of rice/pea proteins in one of the mixtures.
Comments and criticisms are appreciated as long as you're respectful.