| Amount | Volume | Ingredient | £ / day | Source | ||
|---|---|---|---|---|---|---|
| 100 | g | 4 | scoop | My Protein Impact Whey Isolate | £1.42 | My Protein |
| 75 | g | 2⅓ | scoop | Oat Powder | £0.20 | Muscle Food |
| 115 | g | 2 | scoop | Rice flour, brown | £0.38 | Amazon |
| 0 | g | 2 | cups | Maltodextrin | £0.00 | My Protein |
| 20 | g | 2½ | tbsp | Psyllium Husks | £0.26 | My Protein |
| 25 | g | Butter, without salt | £0.16 | Ocado | ||
| 250 | ml | Milk, producer, fluid, 3.7% milkfat | £0.21 | Ocado | ||
| 2 | pill | Krill Oil | £0.34 | My Protein | ||
| 10 | g | 1½ | tbsp | Seeds, flaxseed | £0.23 | My Protein |
| 5 | g | ½ | tbsp | Chia Seeds | £0.07 | Muscle Food |
| 20 | g | Oil, coconut | £0.30 | Muscle Food | ||
| 50 | ml | Cold-Pressed Extra Virgin Olive Oil | £0.55 | Amazon | ||
| 1 | pill | Kirkland Signature Daily Multi Vitamins & Minerals Tablets, 500-Count Bottle | £0.03 | Amazon | ||
| 1 | pill | NOW Foods Vitamin K-2,100mcg, 100 Vcaps 2 Pack | £0.13 | Amazon | ||
| 1 | pill | Now Foods Vitamin k-2/d-3 | £0.10 | Amazon | ||
| 1 | pill | Vitamin C | £0.07 | My Protein | ||
| 5 | g | ¾ | tsp | NOW Foods Potassium Chloride Powder, 8 Ounces (Pack of 4 = 908g) | £0.63 | Amazon |
| 2 | g | ½ | tsp | Morton Salt Regular Table Salt - 26 oz | £0.01 | Amazon |
| 1 | g | 1 | scoop | Jarrow Formulas MSM Sulfur Powder | £0.04 | Amazon |
| 1 | g | ¼ | tsp | Choline bitartrate | £0.04 | My Protein |
| 1.5 | g | Inositol | £0.05 | My Protein | ||
Amounts for: Total Daily Cost: | £5.24 | Add Ingredients to Amazon Cart | ||||
Designed as a premium lean mass gainer with a 40/30/30 macronutrient combination. Current calorie load (~2000 cal) allows for one normal meal each day, meaning you can eliminate any potential micronutrient issues, symptomatic of a highly repetitive diet.
Recommended Preparation Protocol:
1) Measure out and combine all dry powder ingredients (i.e. everything except fats) in bag or jar (1-gallon ziplock bags work well). Each container holds one day of food. Best to prepare ~7 containers at a time (assembly line style).
2) Shake a few times to mix evenly. Can store dry powder indefinitely in air-tight container.
3) When ready to consume, mix contents of one bag with water (blender is fastest). After mixing with water, add fats, and mix / blend / shake again. Can be stored in refrigerator for up to 3 days in air-tight container.
4) Store in refrigerator, consume as desired throughout the day. Shake once or twice each time before consuming as some mild settling may have occurred.
Notes:
Recipe is vegan.
Should still drink water in addition to consuming superfood.
If just looking to "try out" this recipe, buy the smaller (and much cheaper) versions of ingredients. Ingredients are linked to the largest bulk order possible so as to minimize the per-day cost, but this creates a very large start-up cost for someone just looking to try it for a day or two.
Can mix up fractions of a bag instead of an entire bag at a time, if desired, for just a single meal instead of an entire day of food (in which case, can "eyeball" how much fat to add -- not important if too much / little, or if completely omitted if eating other food).
Consistency will vary slightly within the first several hours after blending (from grittier to slightly smoother and higher viscosity).
If wishing to vary overall caloric content, do so by proportionally changing the macronutrient ingredients only (whey protein, oats, rice flour, maltodextrin, and fats). Leave the other ingredients the same, to ensure complete nutrition remains. Additionally, if substantially reducing caloric content (to < 2000 calories / day), can entirely omit Maltodextrin (it exists only as a pure carbohydrate source beyond the maximum amount of oats/brown rice flour that can be used before exceeding max RDI's for other micronutrients).
Can vary how much water added to control thickness / consistency of shake.
Increase sodium (salt) content to account for high activity levels (i.e. lots of sweating).