Amount | Volume | Ingredient | $ / day | Source | ||
---|---|---|---|---|---|---|
50 | g | 0.2857142857142857 | cup | Viva Labs Organic Coconut Sugar: Non-GMO, Low-Glycemic Sweetener, 6 lbs Bag | $0.46 | Amazon |
3.4 | g | Great Value Iodized Table Salt | $0.00 | WalMart | ||
3.6 | g | NOW Foods Potassium Chloride Powder, 8 Ounces | $0.08 | Amazon | ||
3 | g | NOW Foods Calcium Carbonate, 12 Ounces | $0.08 | Amazon | ||
1.429 | pill | Kirkland Signature Adults 50+ Mature Multi, 400 Tablets | $0.05 | Amazon | ||
101 | g | Body Fortress Super Advanced Whey Protein, Chocolate Peanut Butter | $2.08 | WalMart | ||
6 | g | Now Foods Psyllium Husk Powder | $0.12 | Amazon | ||
12 | g | NOW Foods Lecithin Granules | $0.26 | Amazon | ||
11 | g | Bob's Red Mill Flaxseed Meal | $0.04 | Amazon | ||
75 | g | 0.6071428571428571 | cup | Corn flour, masa, unenriched, white | $0.09 | Grocery Outlet local store |
40 | ml | Oil, peanut, salad or cooking | $0.17 | Walmart | ||
0.286 | pill | Source Naturals Vitamin K, 500mcg | $0.01 | Amazon | ||
15 | g | Hershey's Cocoa Powder | $0.20 | Amazon | ||
170 | g | 1.1428571428571428 | cups | Oats, Scottish | $0.83 | WINCO bulk |
Amounts for: Total Daily Cost: | $4.47 | Add Ingredients to Amazon Cart |
Cost is only about $120 monthly for full nutrition. (People on nutritional assistance should consider this approach!)
(WARNING! Contains peanut (duh)! This mix also uses a substantial amount of cocoa! If you shouldn't have caffeine, this isn't your drink!)
EZ Measurement conversion for one week's premixed Nutrient Mixture:
Sugar - 2 cups
Salt, Potassium Chloride, Calcium Carbonate - 1-1/2 TBSP EACH
Whey Protein - 5-2/3 cups
Psyllium Husk Powder - 1/3 cup
Lecithin - 5/6 cup (1/2+ cup and 1/3 cup, for easy measurement)
Flaxseed Meal - 5/6 cup (1/2 cup and 1/3 cup)
Cocoa Powder - 7 TBSP
- If you smoke and/or drink, it is highly advisable to add one Super B/C complex per day to the mix, for seven B/C pills total.
WEEKLY
Using food processor, powder flaxseed meal, vitamins (multi and K), and any other supplements/medications you want that aren't already in powder form. (Flaxseed provides for volume, even grinding, and safety from flying pill fragments! As well, it's a little bit better when the meal is ground up more finely.)
Don't powder the lecithin; the granules are fine. (Get it? "Fine"?) :D
Combine all ingredients into a Nutrient Mixture EXCEPT oil, oats, and masa corn flour.
Store oats, masa flour and Nutrient Mixture in SEPARATE gallon bags/bins in refrigerator, along with peanut oil.
MEALTIME
At meal time, combine in shaker:
1/2 cup Nutrient Mixture
1/3 cup Scottish Oatmeal (heaping within reason)
1/5 cup Masa Harina corn flour
1 TBSP Peanut Oil
Water/crushed ice to make about 24 ounces (700 ml) total
Shake vigorously. Drink within 10 minutes. A glass of water afterwards is helpful.
NOTES:
*Peanut Oil - Although has no taste itself, it definitely enhances the peanut taste in addition to making it "creamier" tasting as well. You can substitute any oil that gives you the same omegas and saturated/unsaturated fats in the same proportions, but it doesn't taste as "peanutty" for some reason. (I tried olive oil. Meh.)
*Hershey's Cocoa contains an unlisted amount of sulfur, so this recipe should be right on; if I can find out how much, I will update accordingly later. As well, I take Glucosamine/Chondroitin/MSM which provides adequate sulfur [which I also powder and add along with other powdered minor supplements and medications].
*Scottish oatmeal contains the whole groat, bran and all, and is more finely ground than rolled (even quick oats) and still cheap. Oat flour works, but it's more expensive and harder to find. You can use quick or rolled oats, but you'll have to grind them in the food processor.
*You must buy the Body Fortress Whey Protein as a subscription from Amazon Prime for this price. $99 Amazon Prime Membership gets you $(99/52) = $1.90 shipping each week, UNLIMITED video streaming, unlimited free shipping on everything else, and some cool Kindle benefits as well. Additionally, you can surf the web using Bing and easily make enough back per year in points to pay for your Prime membership in Amazon gift cards! I do! :D
*Make certain that you get Masa Harina corn flour, not regular corn flour!! Masa Harina is specially treated with lime which makes the niacin more readily available and it tastes better as well. I use Maseca - it's cheap.
*If you don't want to mix in your vitamins, just take 1/2 Multi tab with each meal. (The K is so small that it would be impossible to take 2/21 of a tablet per meal, or even 6/21 daily, so mix 'em in. They don't taste like anything, especially in such a small proportion.)
*I mix EVERYTHING in this and I can barely taste the vitamins (and you should never chew the last swallow, no matter how much you may want to...don't...or you WILL taste a flake or two of the multi and it is a terrible way to end such an otherwise tasty and pleasant meal.)
*AFTER ONE WEEK of this I am feeling much, much better than I have in a very long time. This is all I consume, except for carrots and apples sometimes if I feel "snacky". I have also not been hungry once at all since I started this.
Suggestions/questions are welcome!
UPDATE! I've actually modified this for myself to get the proper nutrients, etc., from two shakes, and a normal meal per day.