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

Last updated January 13, 2021 Copy
AmountIngredient$ / daySource
155gOat Flour Honeyville Farms $0.55Honeyville
198gRice flour$0.43Honeyville Farms; price includes shipping
34gMaltodextrin$0.10Honeyville Farms
150gMasa Harina (store brand)$0.22Grocery store (Amazon link is just to see correct product)
23gOil, olive, salad or cooking$0.00
50gPea protein powder$1.10Amazon
24gWalnuts$0.17C.J. Dannemiller Co.
1.6gIodised Salt$0.00local
1.15pillKirkland 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:
$2.79Add 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 Carbohydrate410g
Dietary Fiber 37g
Total Fat58g
Saturated Fat8g
Monounsaturated Fat24g
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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