| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 285 | g | Masa harina | $0.39 | Walmart | ||
| 180 | g | Muscle Feast Whey (Chocolate) | $4.20 | Amazon | ||
| 30 | ml | Coconut oil (unrefined) | $0.32 | Amazon | ||
| 30 | ml | Heavy Whipping Cream (USDA values) | $0.13 | Walmart | ||
| 3.2 | g | Salt | $0.01 | Local | ||
| 1 | pill | Kirkland Signature Daily Multi | $0.03 | Amazon | ||
| 0.4 | g | Kirkland Calcium & D3 | $0.01 | Amazon | ||
| 1.2 | g | Choline Bitartrate | $0.07 | Amazon | ||
| 0.2 | pill | Vitamin K | $0.01 | Amazon | ||
| 0.9 | g | ⅜ | tsp | Xanthan gum (see notes on amount) | $0.03 | Amazon |
| 7.75 | g | Potassium citrate | $0.23 | Amazon | ||
| 2 | pill | Omega 3 Fish Oil | $0.33 | Amazon | ||
| 40 | ml | Oil, canola | $0.08 | Walmart | ||
| 100 | g | Bananas, raw | $0.32 | Walmart | ||
Amounts for: Total Daily Cost: | $6.16 | Add Ingredients to Amazon Cart | ||||
See one of Bret's complete recipes for thorough instructions on efficient production technique.
To adjust flavor & texture
Add 1/2 - 1 tsp of cayenne per day to cut the flavor of what I suspect to be the chloride from the salt & potassium. Add more cayenne or dark cocoa (endorphin-producing, serotonergic) to help compensate for the pleasure deficit of skipping meals or eating solitarily.
Adjust xanthan gum according to textural preference.
Avoid masa flour specifically designed for tamales (content same, texture coarser).
To reduce cost:
- less potassium citrate, if the potassium chloride proportion doesn't ruin the taste
- potassium generally if your energy/focus levels aren't suffering or you're more sedentary,
- same for protein proportion,
- more heavy cream, less coconut oil
- ignore all vitamin supplements & just take a standard daily