A water-based, low-sugar, high-fiber breakfast shake designed to replace a daily multivitamin as far as food reasonably can — savory, not sweet, with the research behind every ingredient choice.
Built around a neutral protein isolate and a water base (no milk, no fruit-juice sugar spike), the shake is engineered so whole-food ingredients cover most daily micronutrient targets — with two hard safety ceilings (Brazil nut and kelp) that never scale up. The pages below explain the why; the PDF is the kitchen-counter reference.
The recipe
The full ingredient table, the method, and the printable PDF.
Open →Ingredients
Every ingredient, the health targets it serves, and the evidence behind it.
Browse →Health targets
The needs the shake is built to meet — inflammation, calcium, blood pressure, and more.
Browse →Goals & Evidence
The design goals and what the research broadly supports — and the few nutrients food can't fully cover.
Read →The Science
Every major ingredient call traced to published evidence — 30 cited sources.
Read →Coverage & Safety
What one shake covers vs a multivitamin, the gaps by design, the macros, and the two hard safety ceilings.
Read →Method & Shopping
How to make it — the three blend steps — plus practical shopping notes for protein, kelp, and yeast.
Read →References
The 30 verified sources behind every ingredient and dosing decision.
Browse →