| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 354 | g | Bananas, raw | $1.16 | Local |
| 100 | g | Barley malt flour | $0.31 | Local |
| 360 | g | Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids, vitamin A and vitamin D | $0.45 | |
| 240 | g | Egg, whole, raw, fresh, vitamin D fortified | $1.00 | |
| 4 | g | Iodized sea salt | $0.05 | Local |
| 110 | g | Nuts, almonds | $2.25 | |
| 120 | g | Lentils, raw | $0.53 | |
| 1 | g | vegemite | $0.02 | |
| 1 | g | Tum | $0.04 | |
| 1 | g | Vitamin D Supplement | $0.05 | Local |
| 5 | g | Fish oil, cod liver | $0.05 | |
| 15 | g | Kale, raw | $0.10 | |
| 50 | g | Broccoli, raw | $0.28 | |
Amounts for: Total Daily Cost: | $6.29 | Add Ingredients to Amazon Cart | ||
The purpose of this recipe is to buy as many ingredients fresh, and all of them local and very common. In my case, one store had all of it nearby, so no ordering anything online.
Blend together all but last 5 ingredients. Drink 1/3 of volume for breakfast, lunch and dinner. (Example: 7am, 1pm, 7pm). Take 1 dose Vitamin D and 1 fish oil / Omega 3-6-9 pill upon awakening daily, eat greens with 1/2 with lunch and dinner. I have mild acid reflux so I take the "Tum" at some point, when required.
Bonus time saver: Combine this with 7 minute workout 3 times per week and you take care of eating and exercise BOTH in under 1/2 hour per day, and on the cheap. You wont be ripped, but will feel good, have energy, and have decent functional strength.