Amount | Ingredient | $ / day | Source | |
---|---|---|---|---|
0 | g | Oat Flour (Blended Quaker Oatmeal) | $0.00 | Costco |
60 | g | GFR Health | Leanfit Vanilla Whey Protein | $1.20 | Costco |
20 | g | Golden Roasted Cold Milled Flax Seed | $0.13 | Costco |
40 | g | Manitoba Harvest Hemp Hearts | $0.74 | Costco |
50 | g | Nupak Yellow Corn Meal #400 | $0.08 | Superstore |
34 | g | GNC Mega Men Maximum Nutrition Vanilla | $1.33 | GNC |
10 | g | Bob's Red Mill, Baking Powder | $0.10 | iHerb |
18 | g | Now Foods Lecithin Granules | $0.42 | iHerb |
10 | g | Now Foods Potassium Gluconate | $0.27 | iHerb |
5 | g | Now Foods Potassium Chloride Powder | $0.10 | iHerb |
300 | g | Instant Masa Corn Mix | $0.60 | Co-op or SuperStore |
Amounts for: Total Daily Cost: | $4.98 | Add Ingredients to Amazon Cart |
############# Masa Version
still experimenting on best prep method, will update this very soon
############# OATMEAL VERSION
Preparation: Cut the recipe in half since most blenders are not big enough, personally I make a batch for the morning and one for the late afternoon/evening.
1) Measure Oatmeal, Yellow Corn Meal and Hemp heart ingredients and throw them into the blender, blend until it looks like flour. (105g Oatmeal, 20g Hemp Hearts, 50g Yellow Corn Flour)
2) Boil 500mL of water and throw it in, blend until mixed, let it “Cook” for 5 minutes
3) While you wait, you can measure the rest of the ingredients into a bowl (use half of the weights listed), after 5 mins throw the rest in and add an additional 500mL of water (room temp or cold)
4) Blend everything until well mixed.
Notes: I drink 500mL right away and take the other 500mL in a Nalgene 500mL Tritan bottle to work so I can drink it around lunch time. After work I make another 1L batch.
Chocolate Version:
Purchase the Chocolate Mixes of the Whey Protein and GNC Mega Men instead of vanilla to change the flavor
Nutrient Profile entered by hand using the Canadian Gov RDI Table
All Nutritional info was inputted by hand direct from the manufactures label from the package itself
Potassium Chloride Calculation: Potassium equates to 52.445% Chloride equates to 47.555%
Sodium Chloride Calculation: Sodium equates to 39.34% Chloride equates to 60.66%
Choline content estimated at 250mg per 6.6667g
Expiry Periods:
Hemp Hearts: ~1yr
Whey Protein Shake: ~3yr
Flax Seed: ~2yr
Quaker Oatmeal: ~2yr
GNC Mega Men: ~2yr
Yellow Corn Meal: ~1yr
Baking Powder: ~1Yr
Lecithin Granules: ~3Yr
Potassium Gluconate: ~4Yr
Potassium Chloride Powder: ~4Yr