Amount | Ingredient | $ / day | Source | |
---|---|---|---|---|
72 | g | Oat Flour/Powder | $0.35 | Bob's Red Mill (4x 22oz) |
84 | g | Corn flour, whole-grain, yellow | $0.30 | Walmart |
72 | g | Wheat flour, whole-grain, soft wheat | $0.16 | Bobs Red Mill |
77 | g | Rice flour, white | $0.47 | Bobs Red Mill |
0.35 | g | Iodized Salt | $0.00 | Hain |
190 | g | Milk, dry, whole, with added vitamin D | $1.83 | Walmart |
20 | g | Peanuts, all types, raw | $0.31 | iHerb |
Amounts for: Total Daily Cost: | $3.42 | Add Ingredients to Amazon Cart |
This recipe is inspired by my love of certain breakfast cereals:
- Rice chex cereal
- Corn chex cereal
- Crispix (even better than 1 and 2)
- Cheerios
- Wheaties
- 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.