| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 101 | g | Oat Flour/Powder | $0.05 | Amazon |
| 90 | g | Bob's Red Mill Coconut Flour | $1.34 | Amazon |
| 119 | g | Optimum Nutrition 100% Casein Gold Standard | $3.28 | Supplement Warehouse |
| 36 | g | GNC Mega Men® Sport - Vanilla Bean | $1.67 | GNC |
| 12 | g | Coconut Oil - Nutiva Certified Organic Virgin Coconut Oil | $0.19 | |
| 5.7 | g | Morton Salt Substitute (Potassium Chloride) | $0.13 | Amazon |
| 2 | g | Choline bitartrate | $0.02 | Amazon |
| 6 | g | MSM Sulfur Powder | $0.34 | Amazon |
| 0.8 | g | Iodised Salt | $0.00 | local |
| 2.3 | g | NOW Foods Magnesium Citrate Powder | $0.07 | Amazon |
| 5 | portion | PureVia zero calorie sweetener | $0.15 | Amazon |
Amounts for: Total Daily Cost: | $7.25 | Add Ingredients to Amazon Cart | ||
Features:
- Great for weight loss
- Slow-absorption
- Low glycemic load
- High protein
- Moderate carbs
- High fiber
- Delicious
Oat flour is retained for its nutrition, but is moderated with an almost equal serving of coconut flour, which yields very low glycemic load, very high fiber, and adds a delicious flavor.
Casein was chosen as the protein source for its slow absorption. Substitute for whey if more rapid absorption is desired, or lower cost.
Coconut oil aids in fat burning due to its medium-chain triglyceride fats, and also adds to the flavor as well.
This recipe is intended to be consumed over the course of 5 meals, hence the 5 PureVia packets (recommended 1 packet per shake).
For carb cycling, I recommend pre-mixing all the protein and supplemental ingredients, leaving out the flours (oat and coconut). Then to easily carb cycle, alter the amount of these flours you add per-shake each day.