| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 100 | g | ¾ | cup | Rice flour, white | $0.50 | Amazon |
| 66 | g | ½ | cup | Coconut Flour | $0.28 | Amazon |
| 60 | g | ½ | cup | Almond Flour | $0.77 | Amazon |
| 45 | g | ½ | cup | Flaxseed Meal | $0.30 | Amazon |
| 40 | g | ½ | cup | Wheat bran, crude | $0.09 | Honeyville Farms |
| 85 | g | 1 | cup | Whey protein powder isolate | $2.05 | Amazon |
| 10 | g | 1 | tbsp | Strawberries, Freeze-Dried | $0.90 | Northbay Trading |
| 20 | g | 2 | tbsp | Bananas, Freeze-Dried | $0.63 | Northbay Trading |
| 10 | g | 1 | tbsp | Blueberries, Freeze-Dried | $0.66 | Northbay Trading |
| 4 | g | 4 | package | Sucralose | $0.08 | Amazon |
| 3 | g | 1 | tsp | Xanthan Gum | $0.08 | Amazon |
| 1 | pill | Vitamin D | $0.04 | Amazon | ||
| 1 | pill | Kirkland Signature Daily Multi | $0.02 | Amazon | ||
| 1.5 | g | ¼ | tsp | Baking soda | $0.01 | Amazon |
| 0.25 | g | ¼ | tsp | Iodized Salt | $0.00 | Amazon |
| 1 | g | Choline L-Bitartrate | $0.03 | Powder City | ||
| 50 | g | ½ | cup | Peanuts, all types, dry-roasted, without salt | $0.53 | Amazon |
| 0.5 | portion | ½ | package | Culturelle | $0.27 | Amazon |
| 1 | g | 1 | tsp | Hershey's Cocoa Powder | $0.02 | Amazon |
| 1 | g | ¼ | tsp | Spices, cinnamon, ground | $0.00 | |
| 6 | g | 6 | piece | Ziplock Bags - Sandwich size, 6 1/2" x 5 7/8" | $0.20 | Amazon |
| 6 | pill | 6 | piece | Jumbo Straws, >/= 8mm wide, 7.5" long | $0.42 | Amazon |
Amounts for: Total Daily Cost: | $7.88 | Add Ingredients to Amazon Cart | ||||
Goals
- Quick, healthy meals
- No need to refrigerate or cook
- Easily prepare meals in bulk
- Ingredients can be ordered online, bypassing need to go to store
- Lightweight, easy to carry around (good for camping, hiking, emergency food)
- Inexpensive
Ingredients
| Ingredient | Description |
|---|---|
| Rice Flour | mild taste, quick energy carb |
| Coconut Flour | tropical flavor, slower energy carb |
| Almond Flour | nuttiness, Vitamin E, healthy fats |
| Flaxseed meal | good source of omega-3s, fiber |
| Wheat Bran | insoluble fiber. Corn bran may be better, still not sure. |
| Whey Protein | for muscle growth/maintenance, all whey protein is high in manganese, it just doesn't say so on the bag (because overdosing on manganese isn't dangerous) |
| Strawberry powder | improves taste, fast energy |
| Blueberry powder | improves taste, fast energy |
| Banana powder | improves taste, fast energy |
| Sucralose | improves sweetness |
| Xanthan gum | thickener, keeps all elements in solution |
| Vitamin D | Bone Growth, lots of other health benefits, Buy the tablet form, not the gel filled kind use coffee grinder to pulverize |
| Kirkland Daily Multi | A bunch of vitamins and minerals, use coffee grinder to pulverize |
| Baking soda | Alkalinizes drink. Titrate to taste & heartburn |
| Iodized salt | provides needed Na, Cl, and iodine |
| Choline L Bitrartrate | provides choline (probably not important) |
| Peanuts | Provides important omega 6 fatty acids. I eat these separate instead of pulverizing and mixing into powder. Sunflower seeds are good too. |
| Culturelle | May help improve GI flora |
| Cocoa | Improves taste |
| Cinammon | Improves taste |
Prepping
I mix all the ingredients in a large plastic bag, shake it up, then scoop 2/3 cup portions into sandwich-size zip-lock bags (6 bags/day). Each bag gets a jumbo sized straw. A 7.5" straw should fit diagonally in the bag. I usually mix half a water bottle with each bag (~250 mL).
I recommend making only a day or two's worth of the mix at a time while you're refining the ingredients. When you have adjusted the ingredients to your liking, then you can prepare meals days, weeks, or even months in advance.
I also recommend having multiple meal options so you don't get bored with the taste of one.
