|Amount||Volume||Ingredient||$ / day||Source|
|2||portion||CytoSport 100% Whey||$0.03||costco|
|60||g||Flaxseed Meal||$0.22||Local winco|
|60||g||bob's red mill chia whole||$0.93||Amazon bulk|
|32||g||Dutch Process Cocoa Powder||$0.62||Amazon (S)|
|10||g||Trader Joe's expresso fine ground||$0.23||Trader Joe's|
|12||pill||kirkland enteric fish oil capsules||$0.33||Costco|
|4||g||NOW Foods MSM Sulfur Powder||$0.11||Amazon|
|3||portion||Trader Joe's Vitamin C drink mix||$0.80||Trader Joe's|
|6||pill||Centrum - safeway||$0.54||Local|
|6||pill||Now Foods Vitamin D-3 & K-2||$0.27||Amazon|
|600||g||Egg, whole, raw, fresh||$0.00|
|60||ml||Extra Virgin Olive Oil||$0.39||Sams-Club|
|65||g||100||tbsp||Butter, salted||$0.49||Local - Grocery|
Total Daily Cost:
|$6.09||Add Ingredients |
to Amazon Cart
I started out just adding eggs and water to my daily packet of GF Keto shake mix and then having that for breakfast every day but decided to measure out what I'm actually doing. This is 6 DAYS worth of breakfasts (or other meals), NOT a 1 day serving (see nutrient profile)!
I'm taking 2 fish oil capsules, vitD, and a multivitamin daily, which is why those nutrients look so off in my profile.
Add water and eggs (6) to dry ingredients and mix to a loose paste -- heat a cast iron pan and add a pat (T) of butter along with 1-2T of olive oil to the pan. Fry 4 small pancakes at a time and repeat till you're out of batter.
When done, split all pancakes into 6 stacks and wrap in wax paper. stick in fridge and grab a stack on the way out the door in the AM.
I like mine extra-salty to remind me to drink lots of water with these (they are VERY high fiber and you'll regret it if you don't!). I add 3g of cayanne to each serving too -- however, most people don't want to start their day with a burn, so I didn't include that in the recipe!
I also like a chewy and crunchy texture -- if you don't, remove the espresso, coconut/almond flour and the chia seeds -- they are my favorite part!
Notes for round 3: up the chia, decrease the flaxseed meal, maybe put .5T of MCT oil between panckakes at storage to up good fats, experiment with pureed spinach, spirulina, avocado, etc to get some greens in there. 3g of that cayanne may be too much - it is potent! Buy more coconut powder -- I missed it in the texture. Does the expresso add much to the texture of the panckakes? It does in a liquid form but I don't really notice it here. See what teff flour does to the mix, or adding amarinth seeds. Do nutrient calc with adding 3T PB to each day and consider eating these at work that way.