Maintenance Thinker's Mix 2200kcal Kosher

by sapio
Last updated November 14, 2021 Copy
AmountVolumeIngredient$ / daySource
200gWhey Protein Concentrate$4.50Bulk Nutrients
200gFine Powdered Oats$1.52Bulk Nutrients
35ml1tbspNOW Omega 3 Fish Oil$2.94iHerb
2pill2pieceNow Foods Full Spectrum Minerals Caps$0.26iHerb
2gSpirulina Powder$0.15Bulk Nutrients
25gPsyllium Husk Powder$0.77iHerb
0.25mlNow Foods E Oil$0.04iHerb
0.375mlThorne Research Vitamin K2$1.34iHerb
0.6pill480capsuleCholine alfoscerate$0.30Bulk Nutrients
3gPotassium chloride$0.12iHerb
0.25gAscorbic Acid$0.02iHerb
50gDextrose Monohydrate$0.36Bulk Nutrients
3gSalt, table (not iodized)$0.05
1pill100capsuleNow Foods, Methyl B-12$0.12iHerb
Amounts for:
Total Daily Cost:
$12.48Add Ingredients
to Amazon Cart

Low Carb & High Protein for mass maintenance.


High Vitamin C High in B vitamins (but not to the point of toxicity) 1.5:1 Omega 3:6 ratio. (mediterranean style) Near Perfect Amino Acid Profile with added BCAAs.

The phosphorus in the ingredients does not appear up to scratch chiefly because nobody advertises these levels in their products and its difficult to calculate an accurate measure.

Energy Currently laid out as 2200cal. For mass gain use this recipe: For fat loss use this recipe:

Instructions: Ensure you order the raw/unflavoured whey protein or else it will be too sweet. Mix powders together (empty powder from the capsules), then add water, blend, & finally add the two oils, blend again. You will need to add your own flavouring.

Nutrition Facts

Amount Per Day
39% Carb, 35% Protein, 26% Fat
% Daily Values*
Total Carbohydrate200g
Dietary Fiber 40g
Total Fat61g
Saturated Fat19g
Monounsaturated Fat0g
Polyunsaturated Fat0g
Omega-3 Fatty Acids10g
Omega-6 Fatty Acids4g
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

No reviews yet - why not add the first one?

Add Review