|Amount||Ingredient||$ / day||Source|
|105||g||Whey protein isolate||$2.50||Amazon|
|60||g||Trader Joe's Unflavored Soy Protein||$1.06||Trader Joe's (local)|
|35||g||Bob's Red Mill Flaxseed Meal||$0.21||Local|
|30||g||Dutch Cocoa powder||$0.57||Local|
|14||g||NOW Potassium Gluconate||$0.43||Amazon|
|5||g||Now Foods Creatine Monohydrate||$0.17||Amazon|
|3.5||g||Table Salt, iodized||$0.03||Local|
|1.1||g||Vitamin Shoppe Multivitamin/mineral powder||$0.08||Amazon|
|3||pill||NOW Foods Glucosamine/Chondroitin/MSM||$0.37||Amazon|
|1||pill||Now Foods Vitamin D-3 & K-2||$0.05||Amazon|
Total Daily Cost:
|$6.89||Add Ingredients |
to Amazon Cart
This plan is an adaptation of the standard High-protein, Medium-carb Weightlifting Food for those who live near a Trader Joe's. They sell an excellent protein powder that can replace the Lean Body MRP used in the original recipe.
The description of the original recipe is pasted below, with a few alterations to customize it to this recipe:
This is for resistance-training athletes who want lots of protein with fewer carbs than most soylent recipes include. This soylent does not include enough carbs for high-volume aerobic work -- endurance athletes and cardio lovers beware, you'll need to add more!
There are two goals for this recipe:
- Improve body composition by enhancing growth of muscle mass while minimizing gains in fat
- Speed CNS and bodily recovery from strenuous exercise by providing plenty of nutritional value and caloric energy
I intend this to be useful for beginning and intermediate bodybuilders and powerlifters. It's designed to be compatible with mild to moderate-intensity bulking and cutting phases by supplying enough protein and vitamins to aid recovery even if you change the amount of calories. You can do so by adding or reducing dextrose, oat flour, corn starch, canola oil, and whey protein -- but don't alter the amount of Trader Joe's Soy Protein Powder because it contains much of the vitamin content!
This recipe would require more significant modifications to be appropriate for advanced bodybuilders or powerlifters, especially those who use AAS, so I wouldn't recommend it for such people.
If you want to sweeten the recipe without changing the calorie content, you can use sucralose, stevia, or a sugar alcohol like xylitol.
You can enhance the taste by adding powdered cinnamon, nutmeg, clove, or allspice.