| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 100 | g | Bananas, raw | $1.32 | Local Frozen Section |
| 100 | g | Strawberries, raw | $1.00 | Local Frozen Section |
| 100 | g | Blueberries, raw | $1.00 | Local Frozen Section |
| 145 | g | Seeds, chia seeds, dried | $1.93 | Local Bulk Foods Section |
| 40 | g | Spinach, raw | $0.26 | Local Frozen Section |
| 45 | g | Peanut butter, reduced sodium | $0.35 | Local Supermarket |
| 1.5 | g | Potassium chloride | $0.07 | Amazon |
| 40 | g | Oat Flour/Powder | $0.37 | Local Flour Section or Amazon |
| 40 | g | Almond Flour | $0.88 | Local Flour Section or Amazon |
| 0.75 | g | Choline bitartrate | $0.00 | |
| 70 | g | Broccoli, raw | $0.42 | Local Frozen Section |
| 14 | g | Huel Daily Greens | $1.40 | Huel Website |
| 4 | g | Morton Iodized Table Salt | $0.02 | Local Supermarket |
| 40 | g | Rice protein powder | $1.09 | Amazon |
| 55 | g | Egg, whole, raw, fresh | $0.42 | Local Supermarket |
| 1000 | g | Water, tap, municipal | $0.00 | Your Tap |
Amounts for: Total Daily Cost: | $10.53 | Add Ingredients to Amazon Cart | ||
This recipe is designed to use all frozen or shelf stable ingredients. Adding in a daily greens powder like Huel daily greens makes up for some of the missing parts like B6, B12, D, and Chromium should make it almost nutritionally complete. The niacin is a bit high (44 instead of the max daily recommended of 35, above 50 can cause flush, headaches, and other minor issues).
I try to use a broad array of "whole foods" that are not processed to partially combat a common issues that registered dieticians bring up about meal replacements like Soylent and Huel about them. To hit recommended potassium, chloride, and choline I add in potassium chloride and choline bitartrate. Without choline bitartrate it has about 50% of your daily US government recommended choline. Few to no foods have a sufficient choline to calorie density to make it possible to hit that recommended level without a supplement. Liver, eggs, and other organ meats are about the only things that make it possible. The total weight is around 0.8kg and it provides ~1850 kcal which for me is a bit under maintenance and helps to very slowly loose weight.
Notes:
- You can make this vegan by dropping the egg whites and increasing the peanut butter and rice protein but you'll loose some sulfur and choline
- The exact fruits don't matter too much but you want about 300g of flavorful fruits