Amount | Volume | Ingredient | $ / day | Source | ||
---|---|---|---|---|---|---|
28.5 | g | ⅜ | cup | Protein2050 cricket flour | $2.32 | Next Millennium Farms |
40 | g | ½ | cup | Oat flour, organic gluten-free | $0.13 | Bob's Red Mill |
200 | g | 1⅓ | cups | Rice flour, brown, organic | $0.78 | Bob's Red Mill |
112 | g | 1 | cup | Quinoa flour, organic | $1.35 | Bob's Red Mill |
2.5 | g | 1 | tsp | Potassium citrate | $0.05 | Amazon |
3 | g | ½ | tsp | Iodized sea salt | $0.03 | Amazon |
2.5 | ml | 1 | tsp | Green Pasture Fermented Cod Liver Oil | $0.03 | Green Pasture |
85 | g | 2 | scoop | Vega One | $5.34 | Amazon |
42 | g | 2 | scoop | SunWarrior brown rice protein, sprouted organic | $1.75 | Amazon |
33 | g | 1 | cup | Alfalfa seeds, sprouted, raw | $0.00 | |
20 | g | ½ | cup | Parsley, fresh | $0.00 | |
1 | pill | 1 | capsule | Vitamin D3 | $0.02 | Amazon |
7.5 | g | 1¼ | tbsp | Sunflower lecithin | $0.31 | Amazon |
0.65 | g | 1 | tsp | Pure Radiance vitamin C | $0.14 | Amazon |
Amounts for: Total Daily Cost: | $12.26 | Add Ingredients to Amazon Cart |
This formula is under development.
Goals
- High carb, moderate protein, low fat (60:25:15)
- For athletic performance
- Mid-30s active female
- 1800-ish kcal/day with 200 kcal wiggle room to try out different flavoring periodically
- Avoid soy, dairy (trace amounts in the fish oil), gluten, corn, maltodextrin & artificial sweeteners
- Obtain macros from a variety of sources
Notes
- Will be experimenting with coconut water or almond milk for the liquid instead of just water.
- Might cook or soak the carb flour mix in advance, based on other threads I've read.
- Might drop off all ingredients after the rice protein, for simplicity & slight cost savings. They were to fill a few minor vitamin/mineral gaps, but I don't have a full nutritional profile for all ingredients (eg, definitely have more omega 6 unaccounted for) so can't be sure how necessary they are.
- Vitamin D3 to be taken separately as a capsule