I used cronometer.com (with my age, sex, height, weight stats) to make sure that I was getting a nutritionally-complete blended meal. It does require 1 supplement, which is just your basic multi-vitamin. Since I live in Costa Rica, my options are low (and importing any supplement will likely cause it to get seized at Customs), so I went with the GNC brand Mega Men Sport multi-vitamin.
Since I have a regular blender, I split this into 2 batches. So, I do half of the following recipe in the morning, and the other half sometime in the afternoon.
The recipe provides for 1,527 calories (it’s very easy to add more calories by adding in more ingredients), 200g carbohydrate, 34.4g fiber, 64.7g fat, 56.6g protein (and a minimum of 100% of the 9 essential amino acids), and just about all of my vitamins and minerals. It’s lacking in:
- Choline (recipe provides 45% of my RDI)
- Iron (recipe provies 83% of my RDI, but I’m also male, so iron isn’t that important)
- Sodium (recipes provides 46% of my RDI)
Eating 3 eggs with a quarter tsp of salt would take care of the 3 above micros.
As for the recipe:
- 200g blackberries
- 4 tbsp ground flaxseed
- 2 tbsp peanut butter
- 4 small bananas
- 1/2c dry oats
- 4c whole milk
If you also eat the 3 eggs with salt, that brings a total of 1,800 calories, 75g protein, 201g carbohydrate, and 85g fat.
I’m very happy with my version of this, and it keeps me rather full. I wish I could’ve just ordered everything I needed from Amazon, but there’s just no way that Customs would allow them through. I’m more comfortable just blending whole foods anyway. If I didn’t want to take the multi-vitamin, the above recipe still provides 94% of my nutrients, and it would take a bit more fine-tuning to come up with an improved version that would provide for 100%. At this point, I’m completely satisfied.