| Amount | Ingredient | £ / day | Source | |
|---|---|---|---|---|
| 254 | g | Pure Whey Protein - vanilla flavour | £5.07 | Bulk Powders |
| 181 | g | Ultra Fine Scottish Oats | £0.54 | Bulk Powders |
| 3 | pill | Lactase | £0.69 | Amazon |
| 47 | g | Rapeseed Oil | £0.18 | Amazon |
| 9 | g | Psyllium Husk Powder | £0.12 | Bulk Powders |
| 1.34 | g | Choline bitartrate | £0.04 | Bulk Powders |
| 10.7 | g | Potassium Gluconate | £0.26 | Amazon |
| 1 | pill | Kirkland Signature Daily Multi Vitamins & Minerals Tablets | £0.03 | Amazon |
| 1 | pill | Calcium + Vitamin D3 + Vitamin K1 Capsules | £0.07 | Bulk Powders |
| 3 | g | Table Salt | £0.00 | Local |
Amounts for: Total Daily Cost: | £7.01 | Add Ingredients to Amazon Cart | ||
Overview
I'm lactose intolerant, but since non-dairy sourced protein powder is hard to get and also expensive, I just buy the regular whey and add a lactase tablet to avoid horrific digestive issues. This is a branch from CultOfMonkey's Liquid Cake. I'm going to develop it and refine it - I love sweet, but I don't like indigestion.
I'm a work in progress as is this recipe - I'm looking to refine it to be something I can happily chug for every meal without dreading the whey I feel, I mean the way I feel.
Also, I haven't quite solved the Omega 6 riddle, and there are a few inconsistencies in the data I'm finding for the protein powder.
New features expected for Version 1.3+
- Update on why it seems so expensive - I'm using the 500g size of protein powder
- Maybe Lactose free protein
- Maybe masa flour - something more sugary
Version 1.2 Omega 6 - from initial reading, this omegas article seems to suggest that getting a ratio of 1:1 Omega 3: Omega 6 might be beneficial, and we're close to that here. Maybe just a little too much of each.
This was an emergency release - I dropped the amount of fiber - I was scoring too high on the Bristol Stool Scale, and wanted to be able to leave the house for three hours without scouring the land for a restroom. I'm still feeling very "full" with all the fiber in 1.1, but my mood starts to plummet after too long without a smoothie. So now I'm trying to work on the formula so that I can feel less like a junkie craving another hit either physically or emotionally.
Version 1.1
Version 1.0 had 1862 Calories and 20% carbs. I found this to be less than the 25% carbs that even a low carb approach advocates, and my mood two days in is just foul. Also I'm hungry for about 75% of the waking day and for about 20% of the waking day I'm too hungry to think about anything other than food.
So based on working out 4 times a week, I've upped the total calories to 2143 - appropriate for slow weight loss. I'm shooting for 25% carbs, 40% protein and 35% fat.
I also tweaked the ingredients based on what I read on the back of the vanilla whey protein packet I bought
I'm also adding more lactase tablets as I can't find it in myself to grind up a tablet - am looking for a powder source.
Version 1.0
Version 1.0 had 1862 Calories and 20% carbs. I put a Lactase tablet in to combat the cheap protein.
