| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 75 | g | 2½ | scoop | Optimum Nutrition 100% Whey Protein | $2.96 | iherb |
| 15 | g | 2 | tbsp | Oat Bran | $0.09 | iherb |
| 1 | portion | 1 | piece | Egg (50g) | $0.16 | supermarket |
| 90 | g | 1 | cup | Whole Grain Oats | $0.36 | Fairprice |
| 1 | pill | 1 | capsule | Nature Made, Multi for Her With Iron & Calcium | $0.10 | iherb |
| 1 | portion | 1 | piece | Banana medium (7" long, 118g) | $0.28 | Fruit man |
| 15 | g | 2 | tbsp | Fearn Lecithin Granules | $0.38 | iherb |
| 122.5 | g | ½ | cup | Yogurt, plain, low-fat | $0.77 | supermarket |
| 5 | ml | 1 | tsp | Canola Oil | $0.02 | Redmart |
| 1 | pill | 1 | capsule | Fish Oil, Omega 3 | $0.06 | iherb |
| 15 | g | 2 | tsp | Psyllium Husk Powder | $0.28 | iherb |
| 30 | g | 2 | tbsp | Peanut Butter | $0.36 | Redmart |
| 0.38 | g | 0.04 | tsp | Table Salt | $0.00 | Redmart |
| 2.8 | g | ½ | tsp | Potassium chloride | $0.05 | iherb |
| 60 | ml | ¼ | cup | Milk, fluid, 1% fat, without added vitamin A and vitamin D | $0.12 | Redmart |
Amounts for: Total Daily Cost: | $6.01 | Add Ingredients to Amazon Cart | ||||
Prices in SGD.
Started on 7th September 2014. Tracking my macros and micros on cronometer.
Low sodium (0.5g) and sugar (1.5g). Feel free to add. It tastes like a mild chocolate shake.
Research, Thoughts
Bentoblend (my diy soylent) writings at http://alyssaquek.blogspot.sg
Options:
Swap a scoop of protein for 80g of chicken breast.
Swap yogurt/milk for calcium citrate.
Swap 1/8 cup (11.25g) of oats for a slice of wholemeal bread.
Swap canola oil for flaxseed oil/fish oil + coconut oil/MCT oil.
Carbs besides oats - masa harina (higher GI, higher carb-to-calorie), buckwheat, white/brown rice.
Protein - always eat an egg a day! Egg white, caesin, soy, pea protein are good slow-release variations. Check the bioavailability of different protein sources here
Fats - Omega 3 (EPA, DHA, ALA), Omega 6, Omega 9
Food breakdown:
Whey protein - protein. I sometimes mix soy protein for slow-release energy.
Oat Bran - carbs, fiber, magnesium
Oats - carbs, fiber
Egg - protein, fats, choline (best hard-boiled snack)
Lecithin - choline
Canola oil - fats, omega3 ALA, omega6 (watch out for trans fat)
Fish oil - omega3 EPA, omega3 DHA
Psyllium husk - fiber
Potassium chloride - potassium, chloride
Banana - potassium, fiber, taste
Yogurt - calcium, taste
Milk - for tea/coffee
Nature Made multi-V and minerals - all-rounder multi (female & male versions available)
Peanut Butter - fats, omega6
Bread - carbs
Salt - sodium (optional)
Contact
Feel free to email me (find my email on my github profile with the same username)
My python script to find products based on nutrient values on github
Current research / near future experiments
- Digestive enzymes that breakdown molecules to facilitate its absorption by the body.
- Bioavailability of vitamins for better absorption.
- Degradation of nutrition in wholefoods over time
- Swapping out wholefoods for dehydrated powder forms
- Time of consumption (e.g. Whey first thing in morning, oats an hour later, followed by multi-V)
- Combination of nutrients for optimal absorption (e.g. calcium + vit D, vit C + iron, dont do sodium + calcium).
- High-protein, high-fat (so far, I'm preferring this to high-carb and my research agrees).
- High dosage of nutrients (so far, I'm confident that overdosing on Vitamin C is ok).
- Nootropics - piracetam, DMAE
Interesting movies related to nutrition
- Supersize me (2004)
- Food Matters (2008)
- Forks over Knives (2011)
- Cereal Killers - Don't Fear Fat (2013)
Updates
16 Sept 2014 - Potassium chloride tastes horrendous even at a quarter teaspoon. I only add a pinch to the recipe.
A better alternative is potassium gluconate, which is also better absorbed than the chloride compound.
15 Oct 2014 - 0.5 tablespoon of cocoa powder added for flavour and fiber.
1 Nov 2014 - Canola oil removed and replaced with 0.5 teaspoon coconut oil in morning. Have noticed better energy.
Been trying to increase the soy lecithin for more choline. On the days that I increase to 1 tablespoon, I get sleepy within and hour or two. Half a tablespoon seems to be just right in a blend.
14th Nov 2014 - Been adding home-made yogurt from freeze-dried kefir in the blend for the last 2 weeks and have noticed better digestion. Including this every 2nd day seems to be sufficient. The good bacterias help! My post on phytic acid and bacteria: http://alyssaquek.blogspot.sg/2014/11/phytic-acid-and-mineral-absorption.html