| Amount | Ingredient | £ / day | Source | |
|---|---|---|---|---|
| 249 | g | Pure Whey Protein (VANILLA) | £2.85 | Bulk Powders |
| 113 | g | Ultra Fine Scottish Oats | £0.23 | Bulk Powders |
| 24 | g | Psyllium Husk Powder | £0.32 | Bulk Powders |
| 1.34 | g | Choline bitartrate | £0.04 | Bulk Powders |
| 10.7 | g | Potassium Gluconate | £0.26 | iHerb |
| 3.51 | g | Table Salt | £0.00 | Local |
| 1 | pill | Kirkland Signature Daily Multi Vitamins & Minerals Tablets | £0.03 | Amazon |
| 1 | pill | Calcium + Vitamin D3 + Vitamin K1 Capsules | £0.07 | Bulk Powders |
| 36 | g | Rapeseed Oil | £0.16 | Amazon |
Amounts for: Total Daily Cost: | £3.95 | Add Ingredients to Amazon Cart | ||
Now even cheaper!
Thanks to the amazing users of Liquid Cake, the recipe is now simpler and cheaper. Apparently Whey Protein is more nutritious than previously thought.
A few people have been receiving the wrong Kirkland multivitamins from Amazon. Make sure you get the correct ones as there are some big differences! More info below.
Make sure you're buying the right flavour whey. I recommend the vanilla, but the link goes to the unflavoured.
Also, check out the FAQ at the bottom of these notes for some answers to questions which often appear in the comments.
Finally, huge thanks to everyone using my Bulk Powders referral code.
Changes in v1.3
Huge thanks to Synthank for researching the unpublished nutritional values on a few Bulk Powders products. For reference, version 1.2 can be found here.
- Updated nutritional values of Whey, Oats & Psyllium Husks
- Reduced Potassium to 10.7g
- Reduced Table Salt to 3.51g
- Removed ZMA tablets
Changes in v1.2
Thanks to lisa_lionhart for pointing out the mistake with the whey values. Version 1.1 with plain whey can be found here. Version 1.2 with Vanilla whey has the following tweaks:
- Updated whey values to reflect vanilla flavour instead of plain. If you're using plain whey, stick with version 1.1
- Reduced oil by 3g
- Increased whey by 9g
Changes in v1.1
- Replaced the Soybean Oil with Rapeseed Oil (same quantity)
- Increased the Calcium/D3/K1 supplement from 0.5 to 1 capsule per day
Enjoy :)
This is what I've been living on for 95% of my meals. It's a protein heavy recipe tweaked for weight loss & it's delicious!
Taste
It's like a cake flavoured vanilla milkshake! The taste is quite sweet (probably due to the flavoured Whey). The texture is a bit gritty, but nowhere near as bad as some of the other recipes I've tried.
Weight Loss
After 7 days of consuming only Liquid Cake, I lost 8 pounds! Hopefully the rate of weight loss will slow down a little bit, but I've not experienced any side effects or craved any other food.
Because the levels of fat & carbs are quite low, it's pretty easy to increase recipe's calories by adding more oil & another carbohydrate source (like Maltodextrin).
Mixing
The recipe makes a one day supply of Liquid Cake which you can divide up any way you want. 1 day = ~402g powder + 36g oil.
I usually make a 4 day supply of powder in an old protein tub. I crush the vitamins and open the capsules to mix in, which has no effect on the flavour.
For one meal I use 134g of powder with 500ml of water and 12g of oil. I mix the powder & water with a whisk first, then add the oil. That makes about 650ml of Liquid Cake.
It mixes easily & I prefer to drink it straight away. If you leave it, the psyllium will thicken it up & require more dilution which affects the flavour.
Buying Ingredients
I've found online sources for everything, but it's probably worth shopping locally for some of the ingredients (eg: much easier to buy salt in Sainsbury's).
Potassium Gluconate fluctuates in price & supply. I recommend checking Amazon and iHerb for the best deal. The lowest price I've seen was £10.84
This recipe uses Vanilla whey. Other flavours have different nutritional values, so check before you buy. Also, I've heard that the Raspberry flavour is horrible! You have been warned.
WARNING! Make sure you get the correct type of Kirkland multivitamins. As Synthank found out, Amazon sometimes send out the wrong vitamins which look similar. Make sure you check the nutritional values match.
Correct one: "Kirkland Signature Daily Multi Vitamins & Minerals Tablets"
Wrong one: "Kirkland Daily Multi Vitamins & Minerals Food Supplement with Sweetener"
Also, if you want £5 off your first order at Bulk Powders, I'd love it if you would use my referral code: MC146967.
The price of Potassium Gluconate seems to fluctuate quite often. Keep checking Amazon & try to grab it when it's cheapest. You can also get iHerb to ship it.
Notes on highest values
Most of the extreme % values are down to the multivitamin, so I don't expect them to cause any problems. I'm no expert though, so if in doubt, check with your doctor.
FAQ
Is it safe? I'm not a medical professional, so I can only give you anecdotal evidence. Talk to your Doctor, get blood tests, read the forums, do some research.
It's too sweet! Can I use unflavoured whey / mix the two together? Yes, but be aware that the nutritional values for unflavoured whey are different. If in doubt, create a private copy of the recipe to play with.
Can I use different vitamins? No! Unfortunately, this is the hardest thing in the recipe to change - Liquid Cake has been designed around the Kirkland Multivitamins. If you are using different vitamins, I strongly suggest you create a private copy of the recipe & adjust it to your needs.
I don't want to lose weight, can I increase the calories in Liquid Cake? Yes! You'll want to increase the carbs and fat, so I recommend adding Maltodextrin and increasing the amount of oil. Make a private copy of the recipe to get the values that are right for you.
Can I make this recipe more Ketogenic? That might be tricky. Wikipedia says "The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet". Although Liquid Cake is low carb, it's also high protein.
The old recipe had the wrong values for some ingredients. Does that mean I was drinking Liquid Poison? No, don't worry, all the values were well within the recommended maximum.
The recipe is a bit gritty. Can this be fixed? Most of the grittiness comes from the oats. It would be great to find a cheap source of oat flour, but in the UK that's no easy task. You might try blending your oats before mixing.
I'm using MincePie/Popcorn/Raspberry flavoured whey. Why does it taste so bad? The whey makes up over half the recipe - make sure you pick a flavour you like. If in doubt, buy a couple of 500g bags and see which one you prefer.
How much water should I use? I recommend 500ml, but you should adjust to suit your taste.
Do I need a blender? No, hand mixing is fine. A blender can be faster though.
