| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 202.5 | g | 2¼ | cups | Oat Flour | $0.87 | Bulk Barn |
| 90 | g | 3 | scoop | 100% Whey Isolate | $3.15 | Canadian Protein |
| 18 | g | 3 | tbsp | Ground Chia Seeds | $0.52 | Bulk Barn |
| 18 | g | 6 | tsp | Psyllium Husk Powder | $0.71 | Amazon |
| 16.8 | g | 3 | tsp | NOW Foods Potassium Citrate Powder | $0.47 | iHerb |
| 4.5 | g | 1½ | tsp | NOW Foods Calcium Citrate Powder | $0.17 | iHerb |
| 4.5 | g | ¾ | tsp | Windsor Iodized Table Salt | $0.01 | Local Grocery |
| 101.25 | ml | 6¾ | tbsp | No Name 100% Extra Virgin Olive Oil | $0.81 | Local Grocery |
| 3 | pill | 3 | capsule | Choline Bitartrate | $0.33 | Canadian Protein |
| 3 | pill | 3 | capsule | Alaskan Salmon Whole Fish Oil | $0.21 | Costco |
| 1.167 | g | 1 | scoop | Super-Men Multivitamin | $0.15 | Canadian Protein |
| 1.5 | g | ½ | tsp | NOW Foods Magnesium Citrate Powder | $0.08 | iHerb |
| 1 | pill | 1 | capsule | Naka Platinum MK-7 Vitamin K2 | $0.11 | Amazon |
| 1 | pill | 1 | capsule | Vitamin D | $0.02 | Amazon |
| 1 | pill | 1 | capsule | Folic Acid | $0.04 | Amazon |
Amounts for: Total Daily Cost: | $7.65 | Add Ingredients to Amazon Cart | ||||
Assuming 3 meals daily.
Each shake:
- 3/4 cup Oat Flour
- 1 scoop 100% Whey Isolate
- 1 tbsp Ground Chia Seeds
- 2 tsp Psyllium Husk Powder
- 1 tsp NOW Foods Potassium Citrate Powder
- 1/2 tsp NOW Foods Calcium Citrate Powder
- 1/4 tsp Windsor Iodized Table Salt
- 2 1/4 tbsp No Name 100% Extra Virgin Olive Oil
- 1/3 scoop Super-Men Multivitamin (1 scoop spread across 3 shakes)
- 1/3 of 1/2 tsp NOW Foods Magnesium Citrate Powder (1/2 tsp spread across 3 shakes)
- 1 pill Choline Bitartrate
- 1 pill Fish Oil
Once daily:
- 1 pill Vitamin K2
- 1 pill Vitamin D
- 1 pill Folic Acid
- 1 pill Probiotic (optional)
Instructions:
The night before, put dry ingredients plus olive oil in bottles. Add water to one, shake, and store in fridge; that will be breakfast.
For other meals: add water, shake, and store in fridge to thicken before meal time.
Additions:
Try different flavours of whey isolate
Add a little cinnamon and a tiny bit of cayenne pepper