| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 180 | g | Rolled Oats | $0.31 | Costco |
| 60 | g | Whole Wheat Flour | $0.11 | Amazon |
| 100 | g | EAS Whey Protein Powder (Vanilla) | $1.89 | Amazon |
| 25 | ml | Canola Oil | $0.05 | Amazon |
| 2 | portion | Eggs | $0.23 | Local |
| 25 | g | Brown Sugar | $0.10 | Amazon |
| 3.8 | g | Iodized Salt | $0.01 | Amazon |
| 0.3 | g | Choline bitartrate | $0.00 | Amazon |
| 1.6 | g | Now Foods Calcium Citrate | $0.06 | Amazon |
| 1 | g | Saigon Cinnamon | $0.02 | Amazon |
| 1 | g | Allspice | $0.03 | Amazon |
| 0.75 | g | Spices, cloves, ground | $0.03 | Amazon |
| 1 | pill | Kirkland Signature Daily Multi | $0.03 | Amazon |
| 0 | g | Potassium Gluconate | $0.00 | Amazon |
| 75 | g | Wheat bran, crude | $0.27 | Amazon |
Amounts for: Total Daily Cost: | $3.16 | Add Ingredients to Amazon Cart | ||
Higher carb, higher protein, lower fat than earlier versions. Removed flax seed, decreased oil, increased protein somewhat and oats significantly. Added wheat bran for further fiber.
This is a work in progress, pending a few more batches and a rewriting of the nutrient profile to accommodate my yet again tweaked macros. Intended primarily to be lunch--a cheap, tasty, portable way to get a lot of protein and fiber.
If you're using this as a larger part of your diet, consider reducing or removing the wheat bran.