| Amount | Ingredient | zł / day | Source | |
|---|---|---|---|---|
| 50 | g | Hemp flour, defatted | zł0.50 | Allegro |
| 80 | g | Soy flour, defatted, crude protein basis (N x 6.25) | zł0.80 | |
| 40 | g | flaxseed flour | zł0.32 | Allegro |
| 30 | g | Peanuts, all types, raw | zł0.36 | Allegro |
| 30 | g | Seeds, sesame seeds, whole, dried | zł0.45 | Allegro |
| 30 | g | Seeds, flaxseed | zł0.27 | |
| 35 | g | Seeds, sunflower seed kernels, dried | zł0.32 | Allegro |
| 30 | g | Hemp Seeds Whole Unhulled | zł0.30 | Allegro |
| 10 | g | Cocoa, dry powder, unsweetened | zł0.25 | Allegro |
| 5 | g | Ceylon Cinnamon Powder | zł0.27 | Allegro |
| 4 | g | Iodized Salt | zł0.02 | Amazon |
| 45 | g | Pork, fresh, variety meats and by-products, liver, cooked, braised | zł0.36 | rynek |
| 25 | g | Spinach, raw | zł0.25 | |
| 0 | g | Seeds, chia seeds, dried | zł0.00 | Allegro |
| 0 | g | Soy protein isolate | zł0.00 | Allegro |
| 0 | g | rolled oats | zł0.00 | Allegro |
| 0 | g | Soy flour, full-fat, roasted | zł0.00 | |
| 0 | g | Wheat bran, crude | zł0.00 | |
| 1500 | ml | Woda z kranu | zł0.00 | MPWiK |
| 2 | pill | Vitamin D | zł0.00 | |
| 1 | pill | Chromium | zł0.00 | |
| 1 | g | Choline bitartrate | zł0.14 | |
Amounts for: Total Daily Cost: | zł4.60 | Add Ingredients to Amazon Cart | ||
Priority List:
- Cheap
- High in protein, Low in Carbs, Moderate to High amount of unsaturated fats, Low in saturated fats
- Food instead of supplements when possible
- High variety of ingredients
- Good amount of fiber
- Buying ingredients online through Allegro platform, to use free shipping
- Fat in form of seeds instead of pure oils - natural protection from oxidation
- Calories to be ignored until recipe more complete
SOME DECENTLY CHEAP, POTENTIALY GOOD STUFF TO ADD:
- MSM
- glucozamine
- creatine
- coffee / coffeine
SEARCHING:
- cheap vitamin C source that wouldn't be pain in the ass to buy and eat, supplement as last resort
CONSIDERING / TESTING:
- bran protein bioavailability
- substitution of some soy flour with defatted hemp flour to reduce bloating and gas
- testing amount of roasted soy flour not causing any stomach sensations
- ignoring spinach and supplementing vitamin K
- flaxseed and hemp flour/meal have pretty much unknown mineral and vitamins content
Pork liver eaten once a week- good vitamin source (A, B12, Biotin) + some animal protein(most expensive part of food).
Soy flour needs to be roasted.
As Omega-3's are all ALA, which is converted to EPA and DHA at very low rate, high amount of ALA is used.