| Amount | Ingredient | € / day | Source | |
|---|---|---|---|---|
| 339 | g | Masa Harina, Unenriched** | €1.19 | Mex-Al |
| 75 | g | Bulk Powders Pure Whey Protein, Unflavoured | €0.86 | Bulk Powders |
| 26 | g | Flaxseed (Linseed), Whole* | €0.12 | iHerb.com |
| 14 | g | Now Foods Potassium Gluconate | €0.27 | iHerb.com |
| 4.5 | g | Now Foods Calcium & Magnesium** | €0.11 | iHerb.com |
| 4 | g | Iodized Sea Salt | €0.01 | iHerb.com |
| 1.5 | g | Bulk Powders Choline Bitartrate | €0.06 | Bulk Powders |
| 40 | ml | Olive Oil, Extra Virgin*** | €0.49 | iHerb.com |
| 1 | pill | Rainbow Light Men's Multivitamin | €0.16 | iHerb.com |
| 1 | pill | Now Foods Iron** | €0.04 | iHerb.com |
Amounts for: Total Daily Cost: | €3.31 | Add Ingredients to Amazon Cart | ||
* Flaxseed should be ground before consumption.
** The masa, calcium & iron amounts should be adjusted depending on the specific brand of masa used. You can vary the amount of iron by not taking a pill every day (no need to bust open any capsules).
*** Though iHerb.com ships to Europe cheaply, it's probably better to find a local source for the olive oil.
Some tips on usage:
- I usually prepare 4 days worth of food at once using a precision scale (precise up to 0.1g), saving each daily portion in a plastic bag which I also use to mix the ingredients.
- I use the same scale to evenly divide each daily portion over two 28oz Blender Bottles, then divide the two half portions over two more, leaving me with 4 bottles of ~500 calories each.
- I don't add the olive oil until I'm ready to mix in the water. I add 9-10g (~10ml) of oil to each bottle, also by making use of the scale.
- You'll probably want to experiment with the amount of water to add to get the right consistency. I usually fill my bottles up to around 650ml/22oz, so this might be a good place to start.
- At this point I usually consume the mix within 8 hours. Waiting much longer seems to have a detrimental effect on the taste and the pressure level inside the bottle. Waiting too long might have explosive consequences! The worst I've personally experienced is a loud pop, but consider yourself warned.
My focus wasn't so much on creating a recipe that tastes good as it was on creating one that is cheap and practical, with ingredients obtainable in the Netherlands or Europe. That said, while in my personal opinion it certainly doesn't taste bad, if you prefer something a little sweeter I can recommend an artificial sweetener like sucralose. I've tried some alternatives, like cocoa powder, but these seemed no better to me. Sucralose also has the added benefit of not adding any calories. Just be careful not to add too much. Or inhale. ( ͡° ͜ʖ ͡°)
The taste can also be somewhat different depending on the masa brand, so you might want to try a few. I've had the best results with Hari Masa, but availability might be an issue.
Scale:
https://www.amazon.de/dp/B005LUKXWY
Blender Bottles:
https://www.iherb.com/sundesa
Sucralose:
https://www.bulkpowders.co.uk/sucralose.html
Recipe should be reasonably conformant to:
http://discourse.soylent.me/t/optimal-micronutrient-ratios/5049
Derived from:
https://www.completefoods.co/diy/recipes/people-chow-301-tortilla-perfection
https://www.completefoods.co/diy/recipes/people-chow-uk
https://www.completefoods.co/diy/recipes/quidnycs-cheaperfood
