| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 173 | g | Bob's Red Mill Gluten Free Oat Flour | $1.06 | Amazon |
| 94 | g | Now Foods Whey Protein Isolate (Unflavored) | $2.29 | Amazon (S) |
| 83 | g | Rice flour, brown | $0.48 | Amazon |
| 32 | g | Orgain Organic Protein Plant-Based Powder, Vanilla Bean | $0.91 | Amazon |
| 8 | g | Viva Labs Organic Ground Flax Seed | $0.17 | Amazon |
| 6.5 | g | Psyllium Husk Powder | $0.10 | Amazon |
| 2.9 | g | Now Foods Potassium Chloride | $0.06 | Amazon |
| 1.6 | g | Iodized Salt | $0.00 | Amazon |
| 1 | g | Choline Bitartrate | $0.13 | Amazon |
| 0.9 | g | NOW Foods Magnesium Citrate Powder | $0.03 | Amazon |
| 0.6 | g | Stevia Powder | $0.09 | Amazon |
| 0.6 | g | Xanthan Gum | $0.02 | Amazon |
| 1 | pill | One Daily Superfood Multivitamin | $0.32 | Amazon |
| 715 | g | Almond Breeze Original or Vanilla Unsweetened Almond Milk | $1.25 | Local Grocery |
| 26 | g | Oil, canola, expeller or cold-pressed | $0.19 | Amazon |
| 1 | pill | Ovega-3 Vegetarian Softgels | $0.44 | Amazon |
Amounts for: Total Daily Cost: | $7.53 | Add Ingredients to Amazon Cart | ||
Here's Toats, the Tasty Oat Shake. The main ingredients are oat flour, brown rice flour, and a mixture of whey and plant based proteins.
Toats is 1850 calories, 44% carbs, 30% protein, and 26% fat. It's low in saturated fat, high in fiber with an insoluble to soluble ratio of 1.4 to 1, and high in Omega-3s with an Omega-6 to Omega-3 ratio of 1.33 to 1. The Omega-3s are a mixture of DHA, EPA, and ALA.
After trying nearly every type of plant oil under the sun, I settled on expeller-pressed Canola oil, which is a good mixture of Omega-3s and 6s with low saturated fat. Please use only cold-pressed or expeller pressed Canola (or rapeseed) oil. Most canola is chemically extracted using hexane, which kills some of the Omega-3s and produces trans fat.
Toats uses a mixture of Whey Protein Isolate and Plant-Based Protein. The Whey, which is derived from milk, is the only ingredient that prevents Toats from being vegan. Feel free to edit to make your version exclusively Whey or Plant-Based protein. If you remove the whey protein, you will need to supplement lots of vitamins and minerals that the Whey provides. And your shake will be much thicker due to the smaller ratio of protein per gram in the plant-based proteins.
Toats uses Stevia powder, but feel free to use Splenda or another sweetener instead. You may want to use more or less Stevia, based on taste.
This mixture uses Bob's Red Mill Gluten Free Oat Flour, but you may use other brands of oat flour instead. I used to use Honeyville Farms Oat Flour in 50 pound bags. It saves a little money in the long run. The problem is that it is nearly impossible to use 50 pounds before the expiration date. I recommend only getting Honeyville Farms Oat Flour if you mix for multiple people.
Mixing instructions:
For best results, use digital scales. I use this one for ingredients over 25 grams and this one for ingredients under 25 grams.
I recommend mixing a week's supply at a time. Mix all ingredients EXCEPT the liquids (Almond Milk, Canola oil, water, Ovega-3 pills). Mix WELL, using a combination of stirring with a whisk and shaking. To shake, I use a 2 gallon bucket with lid.
To prepare each day, combine:
- 404g dry mix.
- 715g Almond Breeze Original or Vanilla Unsweetened Almond Milk
- 26g Expeller-Pressed Canola Oil
- 1 Pill Ovega-3 Vegetarian Softgels
Shake in a container, then pour in a blender.
Add water to achieve your desired consistency. After blending, I pour the mix equally into 4 Pint-Sized Mason Jars. Then I pour water into each until the level is near the top.
Mix will thicken with time and cold temperature. Toats is best after 6 hours or longer in the fridge.