| Amount | Volume | Ingredient | USD / day | Source | ||
|---|---|---|---|---|---|---|
| 52 | g | 1 | scoop | On 100% Natural Oats & Whey | USD0.97 | amazon.com |
| 7 | g | NOW Potassium Gluconate | USD0.19 | Amazon | ||
| 2 | g | MSM Sulfur Powder (Doctor's Best) | USD0.07 | amazon | ||
| 2.5 | g | Potassium chloride | USD0.05 | amazon | ||
| 14 | ml | 1 | tbsp | Organic Extra Virgin Coconut Oil | USD0.20 | amazon |
| 30 | g | Cacao Powder | USD0.91 | amazon | ||
| 75 | g | Pre-cooked Masa (Masa Precocida) | USD0.09 | |||
| 50 | g | Oat Flour/Powder (grind from oats) | USD0.13 | Costco | ||
| 3 | g | Iodized Salt | USD0.00 | Local (HT) | ||
| 48 | g | ¼ | cup | Seeds, chia seeds, dried | USD0.48 | Amazon |
| 30 | g | Brown Sugar | USD0.07 | local | ||
| 1 | pill | Kirkland Daily Multi | USD0.03 | Costco | ||
| 1 | pill | Kirkland Vitamin D3 2000iu | USD0.03 | Costco | ||
| 1 | pill | Kirkland Calcium | USD0.02 | Costco | ||
| 3 | pill | Nature's Bounty Fish Oil | USD0.25 | |||
| 1 | pill | Kirkland Vitamin C | USD0.03 | Costco | ||
| 1 | pill | Flaxseed Oil | USD0.04 | Costco | ||
Amounts for: Total Daily Cost: | USD3.56 | Add Ingredients to Amazon Cart | ||||
Slowly working on a first recipe...
Went with coconut oil as it's a good MCT. On oats & whey is one of the few no-sweetener protein powders that aren't very expensive. Started with chocolate oats & whey but switching over to vanilla. Too much chocolate with the cacao powder. Happened to have a bunch of agave around, and want to get rid of it, so using that instead of sugar right now. Also switched in rice instead of oats - less manganese in the recipe that way. Rice flour is tough to find or expensive. My blendtec will make rice flour but it ruins the jar, so what I do is soak the rice overnight in water, then blend it.
8/3/15 Edit: Swapped out the rice, it never blends very well. Switched over to Oats, but not as much. Added chia seeds. The chia creates a very nice, thick shake, instead of it being runny. Costco had it on sale for about $4.20/lb, and I'm going to order a 6 lb bag from Amazon which drops the price even further to about $3.30/lb.