|Amount||Ingredient||THB / day||Source|
|125||g||Soy Protein Isolate ClubProtein [Thailand]||THB63.75||ClubProteinOnline|
|290||g||McGarrett Instant Oats [Thailand]||THB32.63||Makro / Tops / Big C / Others|
|32||g||Chaokoh Coconut Milk Powder [Thailand]||THB10.13||YOK Intertrade|
|20||g||YOK Almond Flour / Meal [Thailand]||THB11.60||YOK Intertrade|
|15||g||Sugar, Blended with Sucralose||THB0.90||Tops / YOK Intertrade|
|3.5||g||YOK Vainilla Flavoring Powder||THB1.75||YOK Intertrade|
|1||portion||YOK Intertrade Bimonthly Shipping||THB3.60||YOK Intertrade|
|2||pill||Mega Fish Oil 1000mg [Thailand]||THB5.47||Boots / Watsons|
|1||pill||Paradise Herbs, ORAC-Energy, Earth's Blend, One Daily Superfood Multivitamin||THB10.54||iHerb|
|1||pill||Now Calcium & Magnesium||THB1.95||iHerb|
|1||pill||Now Choline & Inositol||THB0.69||iHerb|
|2||pill||21st Century Health Potassium Gluconate||THB1.97||iHerb|
|0.5||pill||Nature's Plus, Kelp||THB0.57||iHerb|
Total Daily Cost:
|THB145.76||Add Ingredients |
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Remember that the substitutions discussed below will require a recalibration of macro and/or micronutrients, so be sure not to use the products interchangeably in the same quantities, but always personally adjust the recipe if you change the specific ingredients listed above.
Buying from YOK Intertrade
I've sourced the Almond Powder 500g (290THB), Coconut Milk Powder (215THB per box of 12 x 65g), and Vainilla Powder 50g (25THB) from YOK Intertrade, a bakery store in Chiang Mai (if you're in Chiang Mai you can go there) that will ship you any order over 1000THB via Kerry Express (so 24/48h delivery) anywhere in Thailand for 180THB. Just write them an email to firstname.lastname@example.org asking for something like this and they'll ship you your 2 months supply!
You could also avoid buying from YOK altogether and get Heritage Natural Almond Powder 500g at Makro for 320THB or Top Almond Powder 150g at Tops Market for 99THB, and remove the Coconut Milk Powder (or source it elsewhere). However, that would significantly increase the price of the recipe. I also think I've seen Vainilla powder in the bakery section at Makro.
Regarding the sucralose added sugar, I believe you'll be able to find it in any major supermarket like Tops Market, but you could also add it to your order with YOK, or either add any other sugar or not add any at all. I've personally found adding some sugar to be a compromise I'm happy about, particularly when it's this sucralose added one, as it sweetens twice as much as normal sugar.
The vitamins and minerals are sourced from iHerb, which only does a $4 dollars airmail delivery (1-5 weeks and up to 4lbs) for Thailand. However, you shouldn't have much problem getting all the pills you need from them for about a year in one or a couple of orders. I wouldn't substitute the Multivitamins for just any other, as micronutrient bioavailability will not be very good on most of them.
I've assumed and/or tried to approximate the micronutrients values from USDA generic entries for all vitamins and minerals I had no data for. As you can see, I've taken the data for unenriched oats, as they seem to be so; however, if they were enriched (as the US version is), we'd be going over the maximum recommended daily amounts of a few micronutrients.
Protein: I've gone for the Club Protein Soy Protein Isolate, because I prefer to avoid Whey and don't mind using soy, plus it's the cheapest one available. You can also buy international products online or at some local store. Remember that if you use some form of Whey protein, you will probably not need any Calcium supplement.
Powder: I wanted to keep the main sources of fats a powder, so I'm using Almond Powder and Coconut Milk Powder, even though the latter pushes the saturated fats out of range, as the general nutritional criteria that establishes the ceiling for these kind of fats wouldn't really apply to this product (MCT would be, if anything, advantageous). Alternatively, you can always use Canola oil as a liquid source of fats instead of going for a powdered form, which would remove the need for Omega-3 supplements.
Omega-3: You could order from iHerb a 200 or 500 pills bottle, which could work out to be a few THB per day cheaper. But in this case I prefer to just buy locally. A bottle of Mega Fish Oil (200+30 pills) sells at any Boots or Watsons for 629THB. Also, Boots is currently running a promotion for its products (buy 1 get 1 free), so its Boots Concentrate Fish Oil (90+90 pills) sells for 680THB; as Omega-3 content per capsule is almost double, we can reduce consumption to half the pills on the recipe, so it's the most cost-effective option.
If you want to add some secondary source of carbs, Gold Roast Instant Cereal Beverage (600g, ~220THB) and Inna Instant Cereals Chocolate (600g, 90THB at Big C),or Original / Brown Rice CeReals (600g, ~210THB), would be good choices as far as cereal mixes go. You'll also be able to find some pure starches (corn, tapioca) if you wanna drive the price further down (25-40THB for a 500g bag); check out this thread.
If you want to further sweeten the mix without adding more sugar, Tops Market carries equal gold and equal stevia, which are both safe and good (just erythritol and sucralose or stevia) - though more expensive than your average artificial sweetener (~100THB for ~60g). NuNaturals Pure White Stevia Extract and NoCarbs Blend are also pretty good, but if you're going to order online, pure sucralose would probably be more cost-effective.