| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 8 | portion | Egg, whole, raw, fresh | $0.53 | WinCo | ||
| 15 | g | Hershey's Cocoa Powder | $0.21 | Amazon | ||
| 25 | g | Almond Flour | $0.38 | WinCo | ||
| 1 | pill | 1 | capsule | Omega-3 Fish Oil | $0.17 | Amazon |
| 7 | g | Seaweed, kelp, raw | $0.12 | Amazon | ||
| 5 | g | Creatine monohydrate | $0.09 | Amazon | ||
| 3.4 | g | Nutritional Yeast Flakes | $0.09 | Amazon | ||
| 9 | g | brewer's yeast | $0.08 | Amazon | ||
| 3 | g | Potassium chloride | $0.06 | Amazon | ||
| 3.5 | g | Bone meal powder | $0.09 | Amazon | ||
| 2 | g | acerola powder | $0.08 | Amazon | ||
| 2 | portion | Vitamin D3 (Liquid) | $0.01 | Costco | ||
| 20 | g | Optimum Nutrition Fitness Fiber | $0.49 | Amazon | ||
| 200 | g | Spinach, frozen | $0.44 | Trader Joes | ||
| 5 | g | Seaweed, spirulina, dried | $0.11 | Amazon | ||
| 45 | ml | 1 | tbsp | Oil, coconut | $0.43 | Amazon |
Amounts for: Total Daily Cost: | $3.39 | Add Ingredients to Amazon Cart | ||||
Attempting to make a recipe that doesn't rely on whey protein/milk protein. You can't stockpile this one as much as most soylents due to the eggs, but that is the tradeoff.
This is over on vitamin A, but that is beta carotene from the spinach so it's not a problem. It's under on Omega-6 and table salt (sodium and chloride), which I think is a fine thing and on fat, which depends on whether you're eating along with this or not. If you aren't eating solid food add coconut cream or light olive oil. The eggs emulsify any added fat nicely.
The gelatin powder is in here to make it more psychologically filling and as a GI health supplement, it is not meant to add to the nutrition profile. You can omit it if you don't like the thicker 'pudding' texture that it gives. The stevia is for palatability and may be omitted. The creatine is for gym performance and may be omitted.
NOT OPTIONAL:To avoid salmonella crack the eggs, a cup of water, the coconut oil and gelatin into a saucepan and bring slowly up to a steaming temperature over medium heat, stirring occasionally. Stop once you have some curds but it's still mostly liquid.. Off the heat blend to emulsify the oil. Add the powders and spinach and blend again. It helps to have a beefy (2500 W) blender to make the spinach drinkable.