| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 310 | g | Masa | $0.26 | Sam's Club | ||
| 50 | g | Organic Oat Flour | $0.16 | Natural Grocers | ||
| 45 | g | MyProtein Soy Protein Isolate | $0.72 | MyProtein | ||
| 12 | g | flaxseed meal | $0.07 | Walmart | ||
| 50 | g | Olive Oil | $0.24 | Sam's Club | ||
| 1 | pill | Member's Mark Men 50+ Multivitamin | $0.03 | Sam's Club | ||
| 1 | pill | Now Foods Vitamin D-3 & K-2 | $0.05 | Amazon | ||
| 4 | g | Non-Iodized Salt | $0.01 | Walmart | ||
| 2 | g | Choline bitartrate | $0.05 | Amazon | ||
| 3 | g | Potassium Citrate | $0.06 | Amazon | ||
| 0.3 | g | ⅛ | tsp | Xanthan Gum | $0.01 | Amazon |
Amounts for: Total Daily Cost: | $1.66 | Add Ingredients to Amazon Cart | ||||
SPACE FOOD v1.1 | 11 INGREDIENTS | $1.57/DAY
430 grams/day
- 4 meals @ 107.5g each + 12.5g oil | $0.39/meal
- 5 meals @ 86g each+ 10g oil | $0.31/meal
** Version 1.1 changelog: Swapped out canola oil for olive oil
Previous work/info can be found in the notes section in the link below:
https://www.completefoods.co/diy/recipes/space-food-v07-beta-med-macros
Back in 2018 I started tinkering with DIY to see if I could come up with something complete like Jimmy joy, Soylent, Super Body Fuel, Huel, and the other big names out there in the complete food industry.
My goals were as follows:
- Nutritionally complete, which means no skimping on macros or micros. I didn't want anything in the red. No deficit and no surplus.
- Cheap, affordable and doable. I started out looking at Polent and Brett's 'lent recipes and wanted something that was affordable. I wanted to come up with something as cheap as possible but still complete. I worked based on the idea that no one should go hungry. Food should be accessible. I also wanted to come up with something that could be made with ingredients that anyone should be able to buy locally. Depending on you local prices, the cost per day will vary. Right now, my recipe comes in at $1.66/day but you should be able to make it for no more than $2.00/day. So that is still $0.40 to $0.50 per meal.
- Sustainable ingredients. I am not a vegan but I do like the idea of a plant-based complete food for the sake of sustainability. That is why I chose soy for my protein base. The rest of my ingredients, to the best of my knowledge, are plant based. Some micros might not be but I'm not sure about that at the moment. Some day I would like to source my micros directly rather than from a multivitamin so that could help.
- Mediterranean diet profile. I know that there is a current trend against carbs, but I looked into the Mediterranean diet and realized I was already following the macors for it for the most part. My recipe is higher in carbs and lower in protein than what most people may prefer but it was done to keep costs down and to follow my own dietary goals. I use complex carbs with no added simple carbs like maltodextrin to help with satiation and to maintain a low glycemic index. I also use a slightly higher amount of fats to help out as well. I have now officially moved over to olive oil to keep close to the Mediterranean dietary profile.
After about 9 months of revisions, I realized I was finally in a place where I could call my recipe done. Or at least done for now. Space Food version 1.0 is the result.
How to make:
Mix up all the powders, grind up the multivitamin and toss that in. Pop open the Vitamin D-3/K-2 and empty that in. once it's all mixed, store in a airtight container.
Then when you want some, add a bit of water to your shaker bottle and toss in 107.5g of powder and 12.5g of oil for 500 calories, or 86g of powder and 10g of oil for 400 caloires. Shake and drink.