| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 1 | pill | rainbow light just once women's one multivitamin | $0.16 | Amazon |
| 148 | g | Whey Protein (Body Fortress Super Advanced Vanilla) | $2.93 | Local (Walmart) |
| 35 | g | rice flour | $0.07 | Local asian market has it for <$1/lb) |
| 40 | g | Pre-cooked Masa (Masa Precocida) | $0.05 | local (Walmart) |
| 39 | g | Soybean Oil (Nutrioli) | $0.09 | Walmart |
| 7 | g | NOW Foods Calcium/magnesium 1000/500 mg | $0.26 | iHerb |
| 4 | g | Iodized Salt | $0.00 | Local (HT) |
| 1 | pill | Choline bitartrate | $0.16 | iHerb |
| 3 | g | MSM Sulfur Powder (Doctor's Best) | $0.10 | iHerb |
| 65 | g | cocoa powder | $0.68 | Local (Sam's) |
| 53 | g | Brown Sugar | $0.12 | local |
| 17 | g | NOW Potassium Gluconate | $0.45 | iHerb |
| 2.5 | g | Potassium chloride | $0.06 | iHerb |
Amounts for: Total Daily Cost: | $5.13 | Add Ingredients to Amazon Cart | ||
3/7/16 — Back On The Sauce
Updated the ingredient list with current prices/sources. Unfortunately, protein and some supplement costs went up :( so now this formulation is hovering around $5/day.
If anybody knows of cheap protein sources, I'm all ears.
Preparation tips/notes:
I recommend mixing BROWN SUGAR & OIL together separately, then combining with the dry mix in a food processor. This ensures even (NON-CLUMPED) distribution of brown sugar. This is especially helpful when making large batches.
How much water? It's up to you. I split the daily mixture between 3 28oz blender bottles, then fill to the very top with H2O. You can dilute even more, but that's what's convenient for me. I also drink water in between. You'll find a dilution that you prefer very quickly.
Crush pills or take separately? Your call. I am bad at remembering to take pills, so I crush them and add to the mixture. If you prefer to swallow pills, then swallow away!
7/13/15 — OH MY GOD GUYS. GUYS! THIS IS AMAZING.
All of the texture problems are solved. The flavor is unbelievable. I am over the MOON with this formula! Incredible.
You have to try this. If you want a sample I can send you some I guess but if you're looking for a recipe this is IT. CEASE looking and try this, seriously.
All y'all complaining about grit, this is smooooooth. It tastes like chocolate milk and is creamy. Stellar. I'm done playing around, this is it.
1/8/15 — I used to be totally sedentary, but now I work out every day. On the original recipe I find that I'm now ravenously hungry: craving meat, cheese. I wanted to boost protein, so I threw an extra scoop of whey protein in one day and was DELIGHTED with the taste, which gave me an idea.
The main complaint with the original recipe was the texture: the corn and rice flour, of which there is a substantial amount. Perhaps in increasing protein I could get rid of some of the carbs. I looked into the macronutrient ratios I used in creating the original.
The original mixtures used general DRI for sedentary females, so carb/protein/fat ratios were around 220g/60g/40g. Yuck. For this new formulation, I selected a 40/30/30 ratio instead that put levels closer to 170g/127g/56g.
TL;DR
- Lots more protein
- Lots less carbs
- Lots less corn/rice flour!!!!
- A couple more calories, but not much
- A bit more expensive (WHEY PROTEIN shakes fist)
I HAVEN'T MADE THIS VERSION YET it is still theoretical. It might taste awful, IDK at this point. I'll know by the weekend. I plan on making a batch tomorrow. Thanks, guys!
