I based my recipe on Liquid Cake v1.3, and as such it is based around the Kirkland Signature Daily Multi Vitamins & Minerals Tablets for vitamins.

Goal: My goal with this recipe is not to have something which can completely replace conventional food, so I'm prioritising simplicity over hitting daily recommended intakes exactly. If you use oats for carbs (as I have), the obvious offender is the manganese. Carbs are easy to replace and wheat flour is an obvious choice.

Ingredients: Main ingredients are easy and cheap to acquire: flax for fat, whey protein for protein, and wheat for carbs. The flax and wheat I get locally from a supermarket chain. I get the vitamins from Amazon UK (through a friend, as I live in Portugal). I used Bulk Powders for the rest. The flavour is mostly from the whey, pick a flavour of whey you enjoy.

Preparation: The quantities listed in the recipe are daily quantities and intentionally set to multiples of 3. I prepare 1/3 of that into each shaker. I have multiple shakers and try to prepare the powder into all on a weekend. The flax seeds I process as best I can with a blender (whole flax seeds tend to pass through undigested...), and then put that in. I don't even weigh the choline, I drop 1 of the tiny scoops (came with the package) of choline bitartrate.

I weigh the whey in a convenient way - 1 scoop is almost 20 g, so 1 is close to the target. I top up with the wheat flour. For these I adjust within a few grams of the target amount.

Usage: On a day that the shake is convenient, grab a shaker with the powder mix. When I feel hungry I add water, shake vigorously and drink a chunk right away. Then I add a bit of water as needed to finish it later. If you have the water in the shaker for a while before you drink it, it gets really thick, which can be very inconvenient.

I usually take the pills at home (at breakfast or at dinner).