| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 1.5 | g | Calcium Citrate | $0.08 | Amazon |
| 2 | g | Magnesium Citrate (NOW foods) | $0.09 | Amazon |
| 4 | g | Xanthan Gum | $0.18 | Amazon |
| 1 | g | Choline L-Bitartrate | $0.11 | Amazon |
| 5 | g | Potassium Citrate (Now foods) | $0.11 | Pure Forumulas |
| 4 | g | Salt, table (non-iodized) | $0.00 | Sams Club |
| 16 | g | Acacia Gum (Fiber) | $0.48 | Amazon |
| 1 | pill | Now Vitamin D-3 & K-2 | $0.06 | Amazon |
| 1.537 | g | Kirkland Signature Daily Multi (ground up with a blender) | $0.02 | Costco |
| 140 | g | Muscle Pharm Combat Protein (C&C) | $3.01 | Costco |
| 50 | ml | Carrington Farms Liquid Coconut Oil | $0.70 | Amazon |
| 90 | ml | Costco Extra Virgin Olive Oil | $0.67 | Costco |
| 2 | pill | Kirkland regular "One per day" fish oil | $0.05 | Costco |
| 1500 | ml | Water, tap, municipal | $0.00 | |
Amounts for: Total Daily Cost: | $5.58 | Add Ingredients to Amazon Cart | ||
Next version of my https://www.completefoods.co/diy/recipes/maui-cookiescream-costco-shake-small-sizes shake - I took out the inulin and psyllium husk fibers, added Acacia fiber (also with an extra gram of xanthan gum to make up for a little lost thickness), and bumped up the protein a little with adjustments in the vitamins/minerals to compensate. I also just switched from Potassium Citrate (Bulk Supplements) bought from Amazon to Potassium Citrate (Now foods) bought from Pure Formulas and had to adjust slightly based on the nutritional label.
Also note that the recipe calls for 1.5L of water. That is how I blend it and how you can drink it if you like 500ml meals. But typically after I blend I'll add more water up to the 2L level and drink it like that. So if only using 1.5L of water results in a shake that is too thick for you, you can add more water. or you can reduce the xanthan gum (a little bit goes a long way).