| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 210 | g | 1¾ | cups | Masa Harina (Maseca) | $0.48 | Food Island Supermarket |
| 30 | g | 1 | scoop | Pea Protein Powder Isolate | $0.60 | Canadian Protein |
| 13 | g | ½ | scoop | %100 Brown Rice Protein (Organic) | $0.29 | Canadian Protein |
| 2 | pill | 2 | capsule | Optimum Nutrition Opti-Women Multivitamin | $0.42 | Canadian Protein |
| 23 | g | 2.2 | tbsp | Now Foods Potassium Gluconate | $0.61 | iHerb |
| 1.5 | g | 1½ | scoop | Choline bitartrate | $0.14 | iHerb |
| 10 | g | 1⅓ | tbsp | Almond Flour | $0.17 | Costco |
| 25 | g | 2½ | tbsp | Seeds, chia seeds, dried | $0.39 | Costco |
| 15 | ml | 1 | tbsp | Coconut Oil | $0.17 | Costco |
| 12 | ml | 0.8 | tbsp | Flaxseed Oil | $0.16 | Costco |
| 10 | g | Spinach, raw (1 leaf = 10 grams) | $0.11 | Costco | ||
| 4 | g | ¾ | tsp | Iodised Salt | $0.00 | Walmart |
| 21 | g | 3 | tbsp | Rodelle Gourmet Baking Cocoa | $0.26 | Costco |
| 2 | portion | 2 | package | Instant Korean Ginseng Tea | $0.18 | Food Island Supermarket |
| 9 | g | 2 | tbsp | Stevia (Optional) | $0.16 | Costco |
| 5 | g | 1 | tsp | Creapure Creatine | $0.22 | Canadian Protein |
Amounts for: Total Daily Cost: | $4.36 | Add Ingredients to Amazon Cart | ||||
The recommended initial composition (C%/P%/F%): 55/18/27 However, I deviated slightly for what I thought would likely be more satisfying in my opinion to avoid hunger. My composition (C%/P%/F%): 52/17/31
Carbohydrates: Straight forward - simply a masa harina base of food.
Protein: Have looked at complete proteins and a (pea%/rice%) 70/30 ratio is typically the ideal complete protein for vegans. Recommend likely grabbing some sort of digestive enzyme.
Fat: Ensured satiety, although I'm honestly not sure how women feel physically. I think that a little excess in this region is ideal, specifically the origin of the saturated fats (Coconut oil) is important to keep relatively high for brain health and simply because coconut oil is awesome.
Omega-6: Wasn't too concerned about the deficiency of omega 6. I know it's important in conjunction to omega 3. If you really want to satisfy this, toss margarine or some hydrogenated fat, if you'd like.
Iron: This one was tough, but I would compensate with the spinach. Now, what I do with Spinach to throw it into the Soylent, I usually get a ton of spinach, blend it up with some water, get ice cube trays, freeze it and then throw a few in every time I prepare a batch. If your concern is taste, I would tough it out for a single drink instead of tossing it into a full batch, but I have never found this addition of spinach to ever over power the taste even at several ice cubes.
Folate: Within a relatively healthy range for women breastfeeding, throughout pregnancy, etc.
Calcium: Was not too concerned as it is the most abundant mineral in the human body
Sulfur: Also one of the most abundant minerals in our body so I was not too concerned.
Would recommend tailoring any of your specific independent deficiencies with added supplementation.
Will continue to add with iterations