| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 140 | g | 1 | cup | Bulk Nutrients WPI (AU) - Raw | $4.14 | Bulk Nutrients |
| 140 | g | 1 | cup | Diego's Masa harina | $0.81 | Diego's Fine Foods Burleigh QLD |
| 0 | g | 1 | cup | Woolworths Oat Bran | $0.00 | Woolworths |
| 40 | g | 1 | cup | Woolworths Macro Almond Meal | $0.90 | Woolworths |
| 0 | g | ½ | tsp | Iodized Salt | $0.00 | Amazon |
| 10 | g | 1 | tsp | Potassium Citrate | $0.50 | Amazon |
| 0.5 | g | ¼ | tsp | Choline Bitartrate | $0.04 | Bulk Nutrients Australia |
| 4 | pill | Nature's Own fish oil 1500 | $0.20 | Chemist Warehouse | ||
| 1 | pill | Oriental Botanicals Multi Vitamin and Mineral Excel | $0.43 | Chempro Chemist | ||
| 1 | pill | Bio-Organics Vitamin D3 1000iu | $0.05 | Chemist Warehouse | ||
| 1 | pill | Cenovis Vitamin C 250mg | $0.06 | Chemist Warehouse | ||
| 1 | pill | Carusos Natural Health Vitamin K2 60 Capsules | $0.33 | Chemist Warehouse | ||
| 1 | pill | Blackmores Vitamin A 5000IU 150 Capsules | $0.09 | Chemist Warehouse | ||
| 50 | g | Hydralyte Sports | $1.94 | Chemist Warehouse | ||
| 1 | pill | Nature's Own Biotin 300mcg 100 Tablets | $0.09 | Chemist Warehouse | ||
| 1 | pill | Nature's Own Chromium Picolinate 400mcg 200 Tablets | $0.06 | Chemist Warehouse | ||
| 30 | g | Woolworths Macro Gentle Fibre | $0.30 | Woolworths | ||
| 0 | g | Bananas, raw | $0.00 | |||
| 1 | pill | Nature's Own Kelp 1000mg 200 Tablets | $0.13 | |||
Amounts for: Total Daily Cost: | $10.08 | Add Ingredients to Amazon Cart | ||||
Complete Nutrition for Males aged 19 to 50 as per U.S. Government DRI.
This is considered a recipe for losing fat, which is around 1,500 kcal per day, with just 3 shakes. This i am using on non-workout days, or just if you want to lose fat through calorie deficit.
I have made another Gym Day recipe since it is up around 2,200 kcal, and could be pushed as high as required if more protein or carbs is needed on a bigger workout, such as lifting weights or bodyweight exercise.
NOTE: The vitamins and minerals amounts are a calculated average between these sources: https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/factsheets/Vitamin_and_Mineral_Chart.pdf https://www.fda.gov/downloads/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/UCM513817.pdf https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t1/?report=objectonly https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t2/?report=objectonly https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/?report=objectonly https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t5/?report=objectonly https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t7/?report=objectonly https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t8/?report=objectonly
Based on ingredients and products that are easily sourced from supermarkets in Australia. Some ingredients are easier to source than others so may be substituted in case you cannot find them locally, such as the masa harina.
I did not want to use the oats as a whole solution because they contain too much Manganese; studies have shown that consuming more than 11 mg per day of manganese could cause serious and harmful side effects. (https://medlineplus.gov/druginfo/natural/182.html , https://www.nrv.gov.au/nutrients/manganese)
A lot of the vitamins and minerals are currently set at higher than the recommended daily requirements, but they do not reach the upper limits, and I still have to investigate whether there are any issues with the current amounts.