| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 100 | g | Peanuts | $0.84 | |
| 0 | g | Quick Oats (ground) | $0.00 | |
| 25 | g | Hazelnuts | $0.61 | |
| 15 | g | sunflower seed | $0.00 | |
| 6 | g | Flax Seed | $0.04 | |
| 4 | g | Psyllium Husk | $0.09 | |
| 5 | g | Spinach, powdered | $0.31 | |
| 3 | g | Iodised Salt | $0.01 | |
| 40 | g | Sugar, Coconut | $0.44 | |
| 1 | g | Camu Powder | $0.00 | Data Sourced From Navitas Naturals |
| 60 | g | Cocoa, powder | $0.40 | |
| 5 | g | Nutritional Yeast Flakes | $0.20 | |
| 10 | g | Soy Lecithin Granules | $0.85 | Data Sourced From Bob's Red Mill |
| 2 | portion | Bananas | $0.70 | |
| 2 | portion | Egg, hard-boiled | $0.50 | |
| 200 | g | Greek Yogurt, Honey, Full Fat (I use Zoi, Voskos, or Greek Gods) | $0.83 | |
| 475 | g | Milk, nonfat | $0.39 | |
| 625 | g | Water | $0.00 | |
| 1 | pill | Vitamin D Supplement | $0.02 | |
| 2.25 | g | Xanthan Gum | $0.00 | |
| 2.25 | g | Guar Gum | $0.00 | |
Amounts for: Total Daily Cost: | $6.23 | Add Ingredients to Amazon Cart | ||
***You can use fresh or freeze dried ingredients. Just be sure to use the calories as your guide instead of the weight.
####Method
Use a coffee grinder to grind/powder any dry ingredients (except pre-powdered ingredients, yeast, lecithin, sugar, etc). You may be able to skip this step if you have a $500 blender but with my ninja it makes it better.
Mix all ingredients in amounts listed except water. Add water to match your desired consistency.
####Reasons and Goals
I believe that Soylent made with purified pills is no more complete than a rainbow made with only Red, Orange, Yellow, Green, Blue and Purple. You would get the idea but would be missing most of the spectrum.
In order to create a full spectrum Soylent I am opting for all natural ingredients. My assumption is that, unlike pills natural ingredients cover more than just the nutrients you select it for and there for are more likely to fill in the gaps in both the nutrients that aren't tested for as well as the gaps in our scientific knowledge.
It would also seem that if you have a wide range of ingredients that you will have a wider range of nutrient profiles. While nuts are nutritious, and different have different nutrients, berries will be completely different and more likely to fill in the gaps.
I am aiming for 2000 +/- 100 calorie diet. I have created my own nutrient profile based on the US DRI. I have zeroed out the DRI for those figures that are not easily tracked. I zeroed out the macronutrients because I believe if you get the micros in check the macros are good assuming you are using whole sources.
While I want my Soylent to be 100% natural, I am making an exception for Vitamin D which is nearly impossible to get naturally though diet. If you don’t like that, go outside and get some sun.
While cost is not an object I would like to keep the daily (3 meals worth) under $25.
####Notes on Nutrients and Calculations
I am using USDA for my nutrient facts unless otherwise noted. Powdered ingredients from raw sources will be calculated based on the calorie to weight ratio of the powder vs raw. The raw values will be used with the expected weight for powder at the given calories. Example: If Xfruit has USDA raw values (based on 100g) of 50 cal and 10 total fiber. Also if it has powdered values of 200 cal per 100g. Then I will say it is based on 50g with 50 cal and 10 total fiber.
I am using wholefoodcatalog.info as a source for biotin and iodine info. I am using the proportions of soluble to insoluble fibers from that site but applying that proportion to the USDA total value.
####ToDo List
- Find Whole milk kefir nutritional facts
####Ongoing Notes
6/26/14 (v0.01): Created Recipe. 7/10/14 (v1.0): Added extra banana. Moved nonfat milk to whole milk in an effort to transition to whole milk kefir. Lowered milk from 1100mg and substituted the rest with water. Removed the psyllium husk-- it was thickening too much. May add it back later. 9/16/14(v1.1): Readded psyllium husk (4g). Not sure how many I had before, I am hoping this is less. Recipe comes out to small and psyllium thickening may allow for more water in future. Added cups measurements to improve speed of recipe. 9/21/14(v1.2): Eggs 100g>200g. Hoping this improves thickness. 9/21/14(v1.3): Eggs 200g>100g. No improvement. Tried doubling banana. 280>280x2g for thickness. 9/22/14(v1.4): Reverted banana to 280g, since no added thickness. Added Xanthan gum 1.5 tsp. Success. Much thicker. Seems to be a more natural seeming thickness than psyllium husk. 11/12/14(v1.5): Moved half of xanthan to guar. 3/3/17: Moved away from liquid soylent. See bars instead. Calories to easily absorbed. Getting fat on 2000 calories.