|Amount||Volume||Ingredient||$ / day||Source|
|100||g||Quaker Large Flake Oats||$0.34||200 g = 2 cup|
|0||g||skim milk powder||$0.00||2 cup = 200 g|
|15||g||Bob's Raw Whole Flax Seed Red Mill||$0.11||2 table spoons - must grind to powder (coffee grinder) for digestibility or use flax seed meal|
|11||g||fiber, chickory root||$0.52||1 table spoon|
|3.2||g||½||tsp||Iodized Salt||$0.01||1/2 tea spoon|
|1||pill||Jameison 100% COMPLETE MULTIVITAMIN FOR MEN 50+||$0.22||Shoppers Drugmart|
|40||ml||Canola Oil||$0.21||4 table spoons|
|84||g||2||tbsp||Honey, Creamed||$1.26||2 table spoons - Not required (flavor)|
|0||ml||8||cups||water, add up to approx 8 cups to bring total to 9 cups||$0.00|
|1||g||banana, medium||$0.00||not required (flavor)|
|20||g||Brown Rice protein - North Coast Naturals||$1.29||Barrie Zehrs|
Total Daily Cost:
|$6.21||Add Ingredients |
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Easy to make. Filling. Tastes great. Inexpensive.
Note: Drink lots of water with this to keep your bowels moving.
Initially it was Whole Milk, Oats and vitamins. I use skim powder and canola oil to provide a better fat mix (less saturated and more omega 3 + 6), I also added flax seed for some insoluble fiber to improve motility.
You can cook the oats first (oatmeal), but it results in a thick mix. However it makes it very filling. Not my preference.
Uncooked oats creates a grittier, thinner mix. The longer it sits, the less gritty it is.