| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 300 | g | Masa harina | $0.30 | Amazon |
| 125 | g | Now Foods 100% Whey Protein Isolate | $2.86 | Amazon |
| 75 | ml | Kirkland Signature Organic Extra Virgin Olive | $0.94 | Amazon |
| 0 | pill | Trader Joe's Molecularly Distilled Omega-3 Fatty Acids - Odorless | $0.00 | Trader Joe's |
| 4 | pill | Barlean's Fresh Catch Fish Oil | $0.00 | |
| 21 | g | Now Foods Psyllium Husk Powder | $0.31 | Amazon |
| 3 | g | The Spice Hunter Highland Harvested Saigon Cinnamon | $0.50 | |
| 10 | ml | Simply Organic Madagascar pure vanilla extract | $1.19 | |
| 5.5 | g | Iodised Salt | $0.01 | local |
| 6 | g | Potassium Citrate | $0.24 | PureBulk, Inc. |
| 1 | pill | Nature Made Super B-Complex | $0.04 | Amazon |
| 1 | pill | NOW Foods Pantothenic Acid | $0.04 | Amazon |
| 0.5 | pill | Bluebonnet Vitamin A | $0.02 | Whole Foods |
| 1 | pill | Trader Joe's Vitamin D | $0.03 | Trader Joe's |
| 1 | pill | Trader Joe's 100% Natural Vitamin E | $0.10 | Trader Joe's |
| 2 | pill | Now Foods Vitamin K-2 | $0.16 | Amazon |
| 1 | pill | Trader Joe's Biotin | $0.07 | Trader Joe's |
| 2 | pill | Trader Joe's Calcium Magnesium & Zinc | $0.13 | Trader Joe's |
| 0 | pill | NOW Foods Choline and Inositol | $0.00 | Amazon |
| 2 | pill | Country Life Choline | $0.00 | |
| 1 | pill | NOW Foods Chromium Picolinate | $0.04 | Amazon |
| 1 | pill | Solgar Chelated Molybdenum Tablets | $0.08 | Amazon |
| 1 | pill | Swanson Premium Copper | $0.08 | Amazon |
| 1 | pill | Now Foods Selenium | $0.02 | Amazon |
| 0.5 | pill | Bluebonnet Chelated Manganese | $0.00 | |
Amounts for: Total Daily Cost: | $7.18 | Add Ingredients to Amazon Cart | ||
This recipe is for 2 meals a day, on a ~2400 calorie diet including 1 largish muggle meal and some small snacks.
Still researching
- potassium - I'm a bit wary of going over and I'm pretty sure that it's present in a lot of muggle food so I'm not concerned for the time being. Also it makes the soylet taste salty, so I'm not eager to add more.
- phosphorus - there aren't many supplements which supply it and the ones which do come with other nutrients, and even in those cases the phosphorus amount is very low. this is a similar story as potassium, so I may end up acquiring from PureBulk.
Nutrients which are under target
- Some sources seem to suggest that whey protein has a lot of manganese but they aren't required to report it.
- The muggle meal I eat typically has more than 1/3 daily salt, so I'm not concerned about the recipe's low sodium, chloride, or iodine.
- Excess iron has been shown to correlated with increased prostate cancer rates in men, and I'm guessing my muggle food will have a decent amount of it, so I'm find with it where it is, and in fact might want to decrease it at some point.
Other notes / todo
- research accurate nutrition info for masa, start here