Amount | Ingredient | $ / day | Source | |
---|---|---|---|---|
250 | g | Rolled Oats | $0.33 | Coles |
50 | g | Brown Flaxseed Meal | $1.00 | Coles |
50 | g | Unflavoured Whey Protien Concentrate | $1.60 | Coles |
50 | g | Protein Powder (Systemax Shredded - Chocolate) | $1.60 | Coles |
5 | g | Cocoa, Organic, dry powder, unsweetened | $0.06 | Coles |
2 | g | 5 Spice, Ground | $0.04 | |
50 | g | White Grain Quinoa | $0.75 | Coles |
20 | g | Healthy Way - White Chia | $0.27 | Chemist Warehouse |
10 | g | Honey | $0.50 | Coles |
10 | g | Organic Peanut Butter, Smooth | $0.11 | Coles |
300 | ml | Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A | $0.30 | Coles |
1 | pill | Blackmores Total Calcium, Magnesium + D3 | $0.10 | Chemist Warehouse |
1 | pill | Cenovis Men's Multi Once Daily | $0.17 | Coles |
50 | g | White Grain Quinoa | $0.75 | Coles |
Amounts for: Total Daily Cost: | $7.58 | Add Ingredients to Amazon Cart |
Mixing Instructions;
Note: Both the Multivitamin and Calcium/Magnesium/D3 are to be taken separately as it is difficult and inconsistent to mix with the rest of the ingredients.
Mix dry ingredients and store in large container, shake before use to ensure settling and separation of ingredients has not occurred.
Measure out the required amount for each meal, based of the recipe each meal should be approximately 150g of dry mix give or take sizing based on diet requirements, e.g. if you want a larger breakfast or dinner portion them accordingly.
Mixing with Milk: Heat Milk (I personally use Reduced Fat Milk but same applies for Almond or Soy Milk) in microwave to desired temperature, add honey / peanut butter, then add dry ingredient mix and stir until your preferred consistency is reached. Applying further heat after mixing in the microwave can make the oats softer / creamier too if desired but this also thickens the mixture, from personal experience it can be difficult to stomach if made too dry / thick.
Mixing with Water: Add boiling water until you reach your desired consistency, this is completely up to the individual, you can make it like a porridge or more chewy by reducing the amount of water added.
Add honey / peanut butter while water is still somewhat seperate from the dry mix to ensure it dissolves, mix thoroughly and enjoy with fresh fruit if desired!
v2.0 UPDATE
Removed Pea Protein Isolate as it negatively effected the taste without adding anything over the Whey Concentrate other than a high dose of sodium and the warm fuzzy feeling of not supporting the Dairy Industry (Is it really supporting if it is a waste product of milk though?)
Addition of 5 Spice for improved taste, this is however an optional ingredient as it doesn't change the nutritional profile of the mix.
Addition of Quinoa.
v1.0 UPDATE
A lot has changed, I can't exactly remember what because through versions 0.6 - 0.9 nothing was documented in this section, but there has been significant improvement to taste and overall nutritional balance.
Changed Protein Powder from 100% WPI and included Unflavoured Whey Protein Concentrate as it was a cheaper option and has minimal effect on the taste, consistency or nutritional value of the mix.
v0.5 UPDATE
- Rolled Oats are now NOT partially blended
- Increased Amount of Brown Flaxseed Meal
- Addition of Honey to increase sugar and improve taste
- Addition of White Chia Seeds for improved overall balance
- Changed Total + Protein for 100% WPI, which is healthier and contains less carbohydrates and unnecessary fats
- Addition of Banana to diet (Can be substituted with any fresh fruit or ignored completely)