| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 40 | ml | Oil, canola | $0.09 | |
| 240 | g | Cereals, QUAKER, Quick Oats, Dry | $0.48 | |
| 80 | g | Pea Protein Powder | $1.96 | Amazon |
Amounts for: Total Daily Cost: | $2.52 | Add Ingredients to Amazon Cart | ||
Powder version of https://www.completefoods.co/diy/recipes/basic-lunch-liquid
- Mix 3 bags (3kg) of rolled oats with 1 kg pea protein and 400 mL of canola oil.
- Make sure you mix the powders well
- Each meal should be ~100 grams (2 scoops)
Alternatives
- masa to rolled oats at 1:1 ratio (chia/flax to make up for low fiber if masa. 10g chia seeds ~= 10% daily fiber, 2% protein, 4% fat, 10% omega-6)
- milk power to protein isolate (loses minerals and vitamin A). 150g milk powder ~= 50g whey protein isolate +100 g of extra masa.
- milk powder to peanut butter. PB 100 g ~= 75g milk powder + 15 mL canola oil
Caps
- rolled oat 250 g manganese
- milk powder 150 g calcium
- peanut butter 150 g niacin