| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 60 | g | Chocolate Whey 10lb | $1.19 | Online | ||
| 40 | g | ¾ | cup | Vanilla Rice Protein | $1.27 | Amazon |
| 40 | g | Soy protein isolate | $0.80 | Amazon | ||
| 35 | g | Organic Coconut Flour | $0.15 | Amazon (S) | ||
| 20 | g | 2 | tbsp | Cocoa Powder | $0.26 | Amazon |
| 30 | g | 3 | tbsp | Chia Seeds | $0.48 | Amazon |
| 12 | g | 1 | tbsp | Psyllium Husk Powder | $0.18 | Amazon |
| 10 | g | 1½ | tsp | Potassium Citrate | $0.50 | Amazon |
| 7 | g | ½ | tsp | Iodized Salt | $0.02 | Local or Online |
| 3 | g | 1 | tsp | Magnesium Citrate | $0.17 | Amazon |
| 2 | g | ½ | tsp | Choline Bitartrate | $0.26 | Amazon |
| 1.5 | g | ¾ | tsp | Stevia Powder | $0.22 | Amazon |
| 0.5 | g | ⅛ | tsp | Xanthan Gum | $0.02 | Amazon |
| 35 | ml | 2 | tbsp | MCT Oil | $0.82 | Amazon |
| 100 | ml | 8⅔ | tbsp | Canola Oil | $0.81 | Local or Online |
| 35 | ml | Extra Virgin Olive Oil *Any Your choice | $0.44 | Local or online. | ||
| 4 | pill | Calcium carbonate with D3 (generic) | $0.07 | Local or Online | ||
| 1 | pill | 1 | capsule | One Daily Superfood Multivitamin | $0.32 | Amazon |
Amounts for: Total Daily Cost: | $7.97 | Add Ingredients to Amazon Cart | ||||
New Berry Blast Version!!! My new berry flavored.
Keto
Salt is higher because of exercise, and Keto. On keto your body needs more sodium.
There are numerous resources for keto. I suggest doing more research if you are not already familiar. Reddit
For keto, you don't want your protein to be too high, else it be turned into glucose.
Exercise
See Keto. This recipe takes exercise into account. If you are fairly sedentary, lower the protein in the formula to 1/1.5 grams of protein per kg of body weight.
For example:
- 180lb / 2.2 = 81.8. (weight. in kg)
- 81.8 x 1 = 81.8.
- 81.8 x 1.5 = 122.
You would want your daily protein between 81 and 122 grams.
I work out everyday, and lift most days. With my weight, I keep my protein (in grams) around 1.5 - 2 x weight in kg. Never increase your protein higher than 2g per kg of body weight!!! Otherwise keep it at least your weight in kg. My daily protein intake should be about 102-136 (68kg x 1.5/2), and my post workout shake has about 20-25g of protein (standard shake). You can subtract the protein in the recipe to be used post workout, or make a bottle without the oil for post workout.
Protein Sources
For a better overall amino acid profile I adjusted the Rice, Soy and Whey to 30/30/40. There are conflicting opinions on the bio-availability of each, and the "completeness" of each. Therefore, I simply combined them.
I also don't believe in the estrogen enhancing theory of Soy. If you don't want to, just omit the soy, and replace with Egg protein, Hemp, Pea, Casien or any other protein. You could even just increase the Whey/Rice.
Really, any brand of protein can be used. Whatever you find cheap. Since most proteins are very similar, and your daily intake can vary, don't stress out too much if you buy a different brand. As long as its the same type. **
Flavor & Texture
This recipe has a nice chocolate taste. I added the coconut for extra fiber and texture. I enjoy "chewing" my soylent a little bit. Also, I left the chia seeds whole. If you prefer a silky texture grind the seeds and omit the coconut. If you do this, add some more Psyllium husk and/or Chia seeds for fiber.