All those grains

Last updated September 10, 2017 Copy
AmountIngredient$ / daySource
72gOat Flour/Powder$0.35Bob's Red Mill (4x 22oz)
84gCorn flour, whole-grain, yellow$0.30Walmart
72gWheat flour, whole-grain, soft wheat$0.16Bobs Red Mill
77gRice flour, white$0.47Bobs Red Mill
0.35gIodized Salt$0.00Hain
190gMilk, dry, whole, with added vitamin D$1.83Walmart
20gPeanuts, all types, raw$0.31iHerb
Amounts for:
Total Daily Cost:
$3.42Add Ingredients
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This recipe is inspired by my love of certain breakfast cereals:

  1. Rice chex cereal
  2. Corn chex cereal
  3. Crispix (even better than 1 and 2)
  4. Cheerios
  5. Wheaties
  6. Just Right (found in Canada once)

Mixing tip. I doctored the amounts so that the powdered volume ratios are relatively easy to remember:

  • 1 oat
  • 1 corn
  • 1 wheat
  • 1 rice
  • 1/4 peanut
  • 2 1/2 milk
  • 1/480 salt (if 1 is a cup, 1/480 is 1/10 of a teaspoon)

Buying tip. For 90 days (a rough shelf life), the total weights in pounds (lbs) are approximately:

  • 14 oat
  • 16.5 corn
  • 14 wheat
  • 15 rice
  • 4 peanut
  • 37 milk
  • 1/14 salt

And for 60 days:

  • 10 oat
  • 11 corn
  • 10 wheat
  • 10 rice
  • 2.5 peanut
  • 25 milk
  • 1/20 salt (0.8 oz)

Not complete. For convenience and simplicity I tried to avoid hyperspecialized vitamin or mineral additives, and consequently this recipe is NOT complete. Notably it misses the mark for

  • Omega-3 and Omega-6
  • Fiber
  • Chloride
  • Chromium
  • Vitamins A,C,D,E,K
  • Niacin
  • Folate
  • Biotin
  • Choline

To be 100%, have some leafy greens, broccoli, eggs, maybe some tuna now and then (apparently omega-6 is too easy to get anyway via snack foods).

I am considering using this for ~80% of my diet to placate hunger, adding in simple hand fruits, small dinners, and a good steak every now and then.

Nutrition Facts

Amount Per Day
55% Carb, 15% Protein, 30% Fat
Calories2197
% Daily Values*
108%
Total Carbohydrate299g
85%
Dietary Fiber 24g
76%
Protein83g
98%
Total Fat73g
Saturated Fat35g
Monounsaturated Fat23g
Polyunsaturated Fat9g
37%
Omega-3 Fatty Acids0.59g
47%
Omega-6 Fatty Acids8g
Cholesterol184mg
* Percent Daily Values are based on "jimmymathews's U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: jimmymathews's U.S. government DRI, male 19-50, 2000 caloriesChange

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