| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 80 | g | Optimum Nutrition Gold Standard 100% Whey | $2.05 | Vitacost |
| 4 | g | Frontier Natural Products Organic Cinnamon Powdered Ceylon | $0.20 | Vitacost |
| 14 | g | Vitacost Whole Food Organic Cacao Powder - Non-GMO | $0.36 | Vitacost |
| 1.25 | g | Himalayan Pink Sea Salt | $0.01 | Vitacost |
| 10 | ml | Vitacost Whole Food Certified Organic Extra Virgin Olive Oil | $0.20 | Vitacost |
| 18 | ml | Vitacost MCT Oil from Coconut Oil | $0.36 | Vitacost |
| 15 | g | Vitacost Black Chia Seeds with Omega-3 and Fiber | $0.33 | Vitacost |
| 15 | g | Vitacost Lecithin Granules Unflavored | $0.25 | Vitacost |
| 6.5 | g | Optimum Nutrition Fitness Fiber | $0.20 | Vitacost |
| 1 | pill | OneSource Ultimate Women's Multivitamin Coated Caplets | $0.08 | Walmart |
| 2 | pill | Albion® Potassium Glycinate Complex | $0.07 | Vitacost |
| 1 | pill | Vitacost Choline & Inositol | $0.06 | Vitacost |
| 2 | pill | Schiff Calcium Plus Magnesium | $0.10 | Vitacost |
| 1 | pill | Vitacost Alpha Lipoic Acid | $0.07 | Vitacost |
| 2 | pill | Vitacost Super 8 Acidophilus ProBiotic | $0.19 | Vitacost |
| 60 | g | Body Advanced Whey Isolate | $1.45 | Walmart |
| 1 | pill | Vitacost CoQ10 | $0.12 | Vitacost |
| 0.5 | g | In The Raw Monk Fruit Sweetener | $0.04 | Vitacost |
| 1 | pill | Vitacost CLA-1000 Complex | $0.09 | Vitacost |
| 26 | g | Nutiva Organic Coconut Flour | $0.27 | Vitacost |
| 1 | pill | Vitamin K2 & D3 | $0.17 | Walmart |
| 1.5 | g | Hodgson Mill Xanthun Gum (1/2 tsp) | $0.08 | Walmart |
Amounts for: Total Daily Cost: | $6.76 | Add Ingredients to Amazon Cart | ||
This is my mix for a work day replacement (weight loss & low carb). IE: 2-meal mix (5 days a week X 4 days a week = 20 days a month). I plan on eating a dinner meal so I've tweaked the values to remove roughly a 3rd of the daily total as the remaining meal should fill in the gaps. Once I get this mix right, I'll tweak things into a full day mix.
I also call this low carb because given the amount of Fiber compared to the Carbs, the total NET CARB = 24g. By itself it could be considered "Keto" but it depends on what other meal I finish off my day with that will effect the final outcome. I may tweak it more by removing the flour (if the grittiness continues) which will remove some carbs off the total.
Most of these ingredients can be sourced from Amazon, but in most cases they run more than purchasing from Vitacost (which does accept Paypal & ship internationally). FYI - I've added my normal vitamin / supplements to this mix, which raises the cost. Other than the needed ones (Potassum, Cal, Choline/Inos, Multi) I do suggest adding a Probotic (I have one in mine). [I may be adding a Vit K and a higher Potassum depending on what my recent blood work comes back with.]
1) Try 1 = strong cinnamon flavor, gritty texture, strong chocolate, chia seeds are annoying. I'm having issues with constancy & the chia seeds. I'm gonna try either grinding them or soaking overnight, plus remove some of the flour & up the protein powders. Also gonna try some Xanthan Gum to thicken. I added the Monk fruit to sweeten. Hopefully the overnight soak w/ help with the seeds (blending the mix in the morning) and this time it will be chilled.
2) Try 2 = Added Xanthan Gum. Increased the protein. Reduced the flour, cinnamon, cacao & lecithin. Let sit overnight w/ half of the water in mason jar in fridge. Added remaining water (total about 1.5qt) and blended (ninja system). Taste is nice cinnamon chocolate, texture it slightly gritty but the chia seeds DID not dissolve or blend up. Next time I will grind them BEFORE adding.
3) Try 3 =