V2: Masa, rice, oats, walnuts, and pea protein

Last updated January 13, 2021 Copy
AmountIngredient$ / daySource
87gOat Flour Honeyville Farms $0.31Honeyville
203gRice flour$0.44Honeyville Farms; price includes shipping
78gMaltodextrin$0.23Honeyville Farms
150gMasa Harina (store brand)$0.22Grocery store (Amazon link is just to see correct product)
23gOil, olive, salad or cooking$0.00
65gPea protein powder$1.43Amazon
30.1gWalnuts$0.21C.J. Dannemiller Co.
1.6gIodised Salt$0.00local
1.2pillKirkland Signature Daily Multi (1 pill = 1.5285g powder)$0.04Amazon
3.7gPotassium chloride$0.07Amazon
1.27gCholine Bitartrate$0.03Amazon
0.92pillCalcium and vitamin D (1 pill = 1.71428g powder)$0.04Amazon
0.152pillVitamin K (1 pill = .35g powder)$0.01Amazon
1gxantham gum 3/8 teaspoon$0.02Amazon
Amounts for:
Total Daily Cost:
$3.07Add Ingredients
to Amazon Cart

I'm less concerned about completeness of pea protein now — there is almost 40g of pure protein from the oats, rice, and corn in this recipe.

Pea protein is low in the Methionine/Cystine amino acids, but oats and rice are not (and maybe corn, I haven't checked yet).

At some point I will do an amino acid analysis to make sure that this recipe meets the RDAs of each amino acid per kg of body weight, but for now I'm content to let occasional muggle food like fish and lentils make up for any possible deficiency. My guess is that the recipe meets the RDA for each amino acid anyway.

Don't worry about the Molybdenum — we are way over the RDA but not even close to the UL. The excess will come out in your urine, and you'd still have to consume 50x this amount to notice negative effects.

Nutrition Facts

Amount Per Day
65% Carb, 15% Protein, 20% Fat
% Daily Values*
Total Carbohydrate413g
Dietary Fiber 29g
Total Fat57g
Saturated Fat7g
Monounsaturated Fat23g
Polyunsaturated Fat25g
Omega-3 Fatty Acids3g
Omega-6 Fatty Acids17g
* Percent Daily Values are based on "wrycode's nutrient profile". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: wrycode's nutrient profileChange

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