| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 135 | g | 1½ | cups | Oat Flour | $0.58 | Bulk Barn |
| 84 | g | ¾ | cup | Coconut Flour | $1.08 | Bulk Barn |
| 34.5 | g | 6 | tbsp | Chickpea Flour | $0.19 | Bulk Barn |
| 18 | g | 3 | tbsp | Ground Chia Seeds | $0.52 | Bulk Barn |
| 9 | g | 3 | tsp | Psyllium Husk Powder | $0.36 | Bulk Barn |
| 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 |
| 1.125 | g | ⅜ | tsp | NOW Foods Magnesium Citrate Powder | $0.06 | iHerb |
| 120 | g | 4 | scoop | 100% Whey Isolate | $4.20 | Canadian Protein |
| 1.167 | g | 1 | scoop | Super-Men Multivitamin | $0.15 | Canadian Protein |
| 3 | pill | 3 | capsule | Choline Bitartrate | $0.33 | Canadian Protein |
| 4.5 | g | ¾ | tsp | Windsor Iodized Table Salt | $0.01 | No Frills |
| 45 | ml | 3 | tbsp | No Name 100% Extra Virgin Olive Oil | $0.28 | 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 |
Amounts for: Total Daily Cost: | $8.74 | Add Ingredients to Amazon Cart | ||||
This recipe plans for 3 shakes a day.
Recipe
| In each shake | |
|---|---|
| 1/2 cup | Oat Flour |
| 1/4 cup | Coconut Flour |
| 2 tbsp | Chick Pea Flour |
| 1 1/3 scoop | 100% Whey Isolate |
| Add 1 scoop to each shake, then spread 1 additional scoop across all 3 shakes | |
| 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
Dry ingredients can be portioned out and stored in advance.
Before a meal, add dry ingredients and olive oil to a shaker bottle, and top up with water. Shake, and store in fridge to thicken and chill. Right before consuming, top up with more water and shake again.
To take shakes on the go, add dry ingredients and oil to shaker bottles beforehand.
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!