| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 134 | g | Whole Oat Powder (Muscle Feast) | $1.03 | Amazon |
| 87 | g | Garden of Life RAW Protein vanilla | $2.95 | Amazon |
| 67 | g | Carbo Gain Complex Carbohydrate (NOW) | $0.43 | Amazon |
| 5 | g | Now Sports Creatine Monohydrate | $0.10 | Amazon |
| 14 | g | Potassium Gluconate (Bulk Supplements) | $0.38 | Amazon |
| 5 | g | Calci-K Complex (Albion) | $0.76 | Amazon |
| 2 | g | Sulfur Powder (MSM) | $0.11 | Amazon |
| 5 | g | Lite Salt Mixture (Morton) | $0.11 | Amazon |
| 1 | pill | Choline (Nature's Way) | $0.09 | Amazon |
| 0.25 | pill | NOW Magnesium Citrate | $0.07 | Amazon |
| 1 | pill | Vitamin K (NOW) | $0.10 | Amazon |
| 1 | pill | Iron (Solgar) | $0.08 | Amazon |
| 2 | pill | Nutrition Omega 3-6-9 (NOW) | $0.12 | Amazon |
| 1 | pill | Omega-3 Fish Oil (Kirkland) | $0.04 | Amazon |
| 0.5 | ml | Vitamin D Liquid (NOW) | $0.06 | Amazon |
| 24 | ml | Alive! Liquid Multivitamin (Nature's Way) | $0.51 | Amazon |
| 32 | g | Trader Joe's Organic Peanut Butter | $0.35 | Trader Joes |
| 10 | ml | Trader Joe's Organic Virgin Coconut Oil | $0.00 | Trader Joes |
Amounts for: Total Daily Cost: | $7.32 | Add Ingredients to Amazon Cart | ||
This recipe is based off the original Soylent For Girls Who Don't Nutrition Good by overdosedelusion.
https://www.completefoods.co/diy/users/overdosedelusion
Over the past 5 weeks, I've made some changes including adding, then removing an emulsifier, removing the hemp protein, switching out PB2 for actual peanut butter, adding organic raw, vanilla protein, magnesium, and exchanging coconut oil for olive oil.
The addition of peanut butter and coconut oil thickened the shake and gave a slight flavor to the mixture. I'm trying to keep the recipe bland, but I like the combination of oat/peanut butter/coconut. It's subtle.
I use a vitamix blender and still have issues with separation, but adding enough emulsifier increases the calories and fat too high. I've decided to just keep shaking the mixture.
Other ingredients have been tweaked up and down and back again.
As of Nov. 8th, I'm happy with the current recipe, which is just shy of my recommended carbs and sodium. The sodium I'm not concerned about, but I'm looking into ways to bring up the carbs and balance the recipe once more.
Omega 6's are off, but after some research, I'm not concerned.