| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 90 | g | Organic Blue (Purple) Corn Masa Flour | $0.48 | Amazon |
| 85 | g | Soy protein isolate | $1.70 | Amazon |
| 12 | g | Bob's Red Mill Soy Lecithin Granules | $0.22 | Amazon (S) |
| 40 | g | Bob's Red Mill Chia Seeds | $0.55 | Amazon (S) |
| 34 | g | Peanut Butter | $0.00 | |
| 18 | g | Organic Ceylon Cinnamon Powder | $1.11 | Amazon |
| 8 | g | Hershey's Cocoa Powder - Special Dark | $0.11 | Amazon |
| 30 | ml | Extra Virgin Olive Oil | $0.36 | Amazon |
| 30 | ml | MCT Oil | $0.57 | Amazon |
| 3 | g | Sea Salt | $0.01 | Amazon (S) |
| 3 | g | Potassium Citrate | $0.09 | Amazon |
| 1 | pill | Kirkland Signature Daily Multi | $0.03 | Amazon |
| 1 | pill | Now Foods Vitamin D-3 & K-2 | $0.05 | Amazon (S) |
| 100 | g | Organic Coconut Flour | $0.42 | Amazon (S) |
Amounts for: Total Daily Cost: | $5.70 | Add Ingredients to Amazon Cart | ||
The Roddenberry (Lower GI).
This "Roddenberry" DIY mix is meant to supply you 1800kcals a day, with an emphasis on higher fat and protein, rather than getting the majority of your carbohydrates from masa powder.
Things worth noting:
–– The soy Protein is solely to steer the user away from whey protein (many, myself included, are sensitive to such a product). If you find whey protein to be compatible with your ideology or palate, than by all means, swap it with the unflavored soy protein. I also wish to note that the soy protein is unflavored.
–– This is not listed at 100%, simply because I am using the QuidNYC nutritional guidlines. However, this recipe should supply (most everyone with) all your required daily values. I should note however that if you are a female over the age of thirty, I would recommend mixing in a half a pill of your desired calcium supplement.
–– This mix should be blended together using a high-powered blender. I blend this mix the night before consumption, with a Blend-tec, with 2,2000 ml of liquid. For a creamier taste, without much added calories or daily values, I replace 400ml of water with almond milk (no sugar added).
–– The reason for this recipe being "lower GI" is simple: greater compatibility. Diabetics will have an easier time with this mixture, resulting in a easier rise in blood sugars. Masa can generally be higher on the GI scale, unless an organic blue, masa can be obtained. It is also apparent to me that many people do not require that many carbohydrates to begin with. By keeping the recipe under 130g of carbs, with a higher fat ratio, this daily nutrition should more benefit the user while keeping the cost very low.