|Amount||Volume||Ingredient||$ / day||Source|
Total Daily Cost:
|$0.36||Add Ingredients |
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Based off of "Sean Superfood V3" by Glint, but with more intelligent ingredient choices based on modern dietary guidelines. Designed for steady lean mass gain while exercising ~ 5 days / week. ~160g protein per day (adjust freely based on body weight to roughly 1g/lb) Higher fat content for maximal testosterone and other hormone synthesis and central nervous system recovery, enough carbs to hit 3000+ calories.
Recommended Prep method:
1) Measure out all ingredients and combine all the dry stuff together.
2) Shake a few times to mix evenly. Can store dry powder indefinitely in air-tight container.
3) When ready to consume, mix contents of one bag with ~ 2.5 liters of water (blender recommended). After mixing with water, add oil, and mix / blend / shake again. Can be stored in refrigerator for up to 3 days in air-tight container.
4) Store in refrigerator, consume as desired throughout the day. Shake once or twice each time before consuming as some mild settling may have occurred (can use Xanthan Gum to avoid settling if desired).
Recipe is vegan.
Should still drink water in addition to consuming.
If just looking to "try out" this recipe, buy the smaller (and much cheaper) versions of ingredients. Ingredients are linked to the largest bulk order possible (eg. 50 lbs of flour) so as to minimize the per-day cost, but this creates a very large start-up cost for someone just looking to try it for a day or two.
Can mix up fractions of a bag instead of an entire bag at a time, if desired, for just a single meal instead of an entire day of food (in which case, can "eyeball" how much oil to add -- not important if too much / little, or if completely omitted if eating other food).
Consistency will vary slightly within the first several hours after blending (from grittier to slightly smoother and higher viscosity).
If wishing to vary overall caloric content, do so by proportionally changing the macronutrient ingredients only (rice protein, oat flour, maltodextrin, and canola oil). Leave the other ingredients the same, to ensure complete nutrition remains. Additionally, if substantially reducing caloric content (to < 2800 calories / day), can entirely omit Maltodextrin (it exists only as a pure carbohydrate source beyond the maximum amount of oat flour that can be used before exceeding max RDI's for other micronutrients).
Can vary how much water added to control thickness / consistency of shake.
Can optionally add Xanthan Gum. It reduces settling and separation over time for the blended up mix. However, I personally prefer to omit the Xanthan Gum, as I do not like the gel-like texture it causes after a few hours.
Increase sodium (salt) content to account for high activity levels (i.e. lots of sweating).
Consider replacing Maltodextrin with rice flour.