Amount | Volume | Ingredient | $ / day | Source | ||
---|---|---|---|---|---|---|
18 | g | 1½ | tbsp | Chia Seeds | $0.15 | Amazon |
6 | g | Psyllium Husk Powder | $0.09 | Amazon | ||
8 | g | Potassium Citrate | $0.28 | Amazon | ||
6 | g | Calcium Magnesium | $0.17 | Amazon | ||
4 | g | ½ | tsp | Iodized Salt | $0.01 | Amazon |
2 | g | Choline Bitartrate | $0.08 | Amazon | ||
1 | pill | 1 | capsule | MK-7 Vitamin K-2 | $0.06 | Amazon |
94 | ml | 6 | tbsp | Olive Oil | $0.54 | walmart |
60 | g | 1 | cup | Old Fashioned Oats (for oat flour) | $0.17 | walmart |
80 | g | Nutricost Whey Protein Isolate (Unflavored) | $1.41 | Amazon | ||
1 | pill | walgreens womens multivitamin | $0.06 | walgreens | ||
10 | g | 1 | tbsp | cacao powder | $0.99 | walmart |
24 | g | Sugars, granulated | $0.00 | |||
Amounts for: Total Daily Cost: | $3.99 | Add Ingredients to Amazon Cart |
this is based on my nutrition goals and what i can afford as well as what ingredients are readily available to me. I showed this to my nutritionist and she didn't see a problem with it, but i'm splitting the serving in half so it'll last 2 days and eating whole foods as well.
switched out a bunch of the ingredients for cheaper versions and replaced oat flour with oats to be ground to save money. if you don't want the cacao powder drop it from the recipe and up the oats to 124 g.
add however much water you prefer.