| Amount | Ingredient | CHF / day | Source | |
|---|---|---|---|---|
| 57.14 | g | Rice flour | CHF0.21 | Local asian market |
| 40 | g | Pro-sana Whey De Luxe Pur | CHF0.60 | Pro-sana.de |
| 40 | g | Pro-sana Soja protein isolate (neutral) | CHF0.50 | Pro-sana.de |
| 25 | g | Phyllium Husk | CHF0.36 | Amazon.de |
| 20 | g | Pro-Sana Instant Oat Gain | CHF0.08 | Pro-sana.de |
| 15 | g | Coconut milk powder | CHF0.34 | Local asian market |
| 8 | g | Potassium Citrate monohydrate | CHF0.22 | Amazon.de |
| 3 | g | Soja-Lecithin granuliert | CHF0.06 | Local |
| 2.5 | g | Iodized Sea Salt | CHF0.01 | Local |
| 2 | g | Magnesium Citrate | CHF0.10 | Amazon.de |
| 2 | g | NOW Calcium Citrate | CHF0.11 | Amazon.de |
| 1 | g | Choline Bitartrate | CHF0.07 | Bulkpowders |
| 0.5 | g | Xantham gum | CHF0.01 | Amazon.de |
| 250 | g | Whole milk 3.5% fat | CHF0.50 | Local |
| 25 | g | Rapeseed oil | CHF0.11 | Local |
| 10 | g | Flaxseed oil | CHF0.28 | Local |
| 1 | pill | Kirkland multivitamin | CHF0.06 | Amazon.de |
| 1 | pill | Oxford Vitality - Vitamin K2 MK7 Tablets | CHF0.08 | Oxford Vitality |
| 0.5 | pill | Oxford Vitality - Vitamin D3 5000IU | CHF0.02 | Oxford Vitality |
| 1 | pill | Oxford Vitality - Vitamin K1 Tablets (100ug Phylloquinone) | CHF0.03 | Oxford Vitality |
| 0.02 | g | Stevia extract | CHF0.00 | Amazon.de |
| 5 | g | Creatin monohydrate | CHF0.10 | Local |
| 1 | pill | Algae oil (EPA/DHA) | CHF0.41 | Amazon.de |
| 1 | g | Taurine | CHF0.06 | Amazon.de |
| 1 | pill | Acetyl-L-Carnitin | CHF0.50 | Amazon.de |
Amounts for: Total Daily Cost: | CHF4.83 | Add Ingredients to Amazon Cart | ||
I sobstitute two meals a day, with normal food dinner, therefore this recipe is for 1200 Kcal/day. Nevertheless, the micronutrients hit the daily target, to be safe.
The recipe could be flavoured differently every day by blending in various extras: cocoa powder, peanut butter, coffee, various fruits, etc...
Ingredients from 1 to 13 constitute the main powder (I prepare 14 days batches).
Ingredients 14 to 16 are liquid and are added freshly every day.
Ingredients from 17 to 20 are vitamin pills: I pulverize them and add them to the main powder batch in the right amount.
Ingredients from 21 to 25 are optional.