| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 67.5 | g | ¾ | cup | Oat Flour | $0.29 | Bulk Barn |
| 84 | g | ¾ | cup | Coconut Flour | $1.08 | Bulk Barn |
| 23 | g | ¼ | cup | Chickpea Flour | $0.12 | Bulk Barn |
| 24 | g | ¼ | cup | Ground Chia Seeds | $0.70 | Bulk Barn |
| 9 | g | 1 | tbsp | Psyllium Husk Powder | $0.36 | Bulk Barn |
| 16.8 | g | 1 | tbsp | NOW Foods Potassium Citrate Powder | $0.47 | iHerb |
| 3 | g | 1 | tsp | NOW Foods Calcium Citrate Powder | $0.11 | iHerb |
| 1.5 | g | ¼ | tsp | NOW Foods Magnesium Citrate Powder | $0.08 | iHerb |
| 90 | g | 3 | scoop | 100% Whey Isolate | $3.15 | Canadian Protein |
| 1.167 | g | 1 | scoop | Super-Men Multivitamin | $0.15 | Canadian Protein |
| 3 | pill | 3 | capsule | Choline Bitartrate | $0.33 | Canadian Protein |
| 3 | g | ½ | tsp | Windsor Iodized Table Salt | $0.00 | No Frills |
| 0 | ml | No Name 100% Extra Virgin Olive Oil | $0.00 | No Frills | ||
| 3 | pill | 3 | capsule | Alaskan Salmon Whole Fish Oil | $0.21 | Costco |
| 1 | pill | 1 | capsule | Naka Platinum MK-7 Vitamin K2 | $0.11 | Amazon |
| 1 | pill | 1 | capsule | Vitamin D | $0.02 | Amazon |
| 56 | g | ¼ | cup | Oil, coconut | $0.00 | |
Amounts for: Total Daily Cost: | $7.19 | Add Ingredients to Amazon Cart | ||||
This recipe plans for 3 shakes a day.
Recipe
| In each shake | |
|---|---|
| 1/4 cup | Oat Flour |
| 1/4 cup | Coconut Flour |
| 1 tbsp | Chick Pea Flour |
| 1 scoop | 100% Whey Isolate |
| 1 tbsp | Ground Chia Seeds |
| 1 tsp | Psyllium Husk Powder |
| 1 tsp | Potassium Citrate Powder |
| 1/2 tsp | Calcium Citrate Powder |
| 1/8 tsp | Magnesium Citrate Powder |
| 1/4 tsp | Iodized Table Salt |
| 1/3 scoop | Multivitamin Powder |
| Spread 1 scoop across all 3 shakes | |
| 1 tbsp | Extra Virgin Olive Oil |
| ----- | |
| Take with each shake | |
| 1 pill | Choline Bitartrate |
| 1 pill | Fish Oil |
| ----- | |
| Take once daily | |
| 1 pill | Vitamin K2 |
| 1 pill | Vitamin D |
| 1 pill | Probiotic (optional) |
Instructions
Add dry ingredients and olive oil to a shaker bottle, and top up with water. Shake (or blend with an immersion blender), topping with additional water as necessary. Store in fridge to thicken and chill before consuming.
Additions
The whey isolate helps to flavour the shakes. Canadian Protein offers a variety of sample packs that can be used to try the variety of flavours they offer. (We recommend chocolate milkshake or chocolate chip cookie dough!)
Cinnamon, ground ginger, and cayenne pepper can also help add some variety, as well as aid with digestion!