| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 100 | g | 1 | cup | Vanilla Rice Protein | $2.28 | Amazon |
| 96 | g | 1 | cup | Gluten-Free Oat Flour | $0.75 | Amazon |
| 60 | g | ½ | cup | Whey Protein Isolate | $1.63 | Amazon |
| 40 | g | 4 | tbsp | Chia Seeds | $0.64 | Amazon |
| 10 | g | 1 | tbsp | Psyllium Husk Powder | $0.21 | Amazon |
| 8 | g | 1¼ | tsp | Potassium Citrate | $0.40 | Amazon |
| 4 | g | ½ | tsp | Iodized Salt | $0.01 | Amazon |
| 2 | g | ½ | tsp | Calcium Citrate | $0.10 | Amazon |
| 2 | g | ½ | tsp | Magnesium Citrate | $0.11 | Amazon |
| 1 | g | ¼ | tsp | Choline Bitartrate | $0.13 | Amazon |
| 1 | pill | 1 | capsule | One Daily Superfood Multivitamin | $0.32 | Amazon |
| 90 | ml | 6 | tbsp | Canola Oil | $0.73 | Amazon |
Amounts for: Total Daily Cost: | $7.30 | Add Ingredients to Amazon Cart | ||||
Adapted from Justin Fuel by axcho, who has created many customized recipes for different people and seems to have thought of everything.
Recommended Scale: American Weigh 2kg @ 0.1g Scale
Directions:
- Mix 10-20 days' worth of psyllium husk powder, potassium citrate, iodized salt, calcium citrate, magnesium citrate, and choline bitartrate into big batches, taking care to make sure it is very well mixed.
- Soak chia seeds in 2c water in a good blender (KitchenAid or Vitamix recommended) for at least an hour.
- Weigh out 27g dry mix plus listed weights for rice protein, whey protein and oat flour.
- Blend soaked chia seeds on high until the mixture becomes milky white with only fine chia seed particles left, then add the multivitamin capsule and canola oil.
- Switch blender to low and add cold, filtered water until mixture reaches the 6c mark.
- With blender still on low, slowly add dry ingredients until all have been incorporated.
- Top up with cold, filtered water until mixture reaches 8c in total volume (~250 calories per cup).
Keep the shake in the fridge or use an insulated container. This shake tastes best when served cold.
Why this recipe works so well:
- Blending soaked chia seeds greatly improves bioavailability of vital Omega 3 fatty acids.
- Chia seeds & psyllium husk powder act as emulsifiers, holding the oil/water/powder mixture in suspension.
- High protein and fat from multiple sources plus low carbs equals long-lasting energy.
- Balanced Omega 6 and Omega 3 fatty acids (1.5:1 ratio) from canola oil and chia seeds prevents a range of autoimmune, inflammation and other conditions thought to result from Omega 6-heavy western diet (typically 15:1 ratio). This may be the most important benefit of this recipe.