About

This recipe attempts to balance diabetic suitability, flavor, satiation, and cost, in that order.

It tastes good. Something like a rich oat milk, with a neutral profile and a shake-like, smooth texture.

It is accidentally keto, (3 grams digestible carbs) vegan*, and gluten free. It's roughly the cheapest keto soylent similar beverage I've seen - You should be able to comfortably eat for less than $100usd/mo.

This recipe achieves 100% RDA according to my own research, which differs in several key areas from the FDA guidelines, most notably around vitamin D and salt. More information on that can be obtained by clicking on "Dirkson's half-assed nutrient profile". The name should give you a hint about how much you should trust that.

• The currently selected multivitamin contains gelatin. So I guess the recipe is only mostly vegan. Also known as not vegan.

Preparation

• Grind multivitamin to a powder
• Mix all ingredients but the oil together

Serving

• 40g powder
• 32g oil
• 1.25 cups water
• Mix thoroughly

Flavoring

• Dutch process cocoa powder. Add more sucralose to offset bitterness.
• Peanutbutter, or other nut butters. Reduce oil to offset calories.
• Imitation vanilla extract.
• Mapleline.
• Coffee
• Various flavoring oils. I've had good luck with "Lorann" products, available on amazon.

Sourcing

Salt, oil, and soy protein are large, heavy ingredients that will be cheaper purchased from a business local to you that can take advantage of freight networks.

• Salt. I've found costco to be the best for salt. They sell 25lb bags of iodized salt for single digit dollars.
• Soy protein isolate. My local Winco will order 44lb bags of this for me at less than half the cost Amazon will ship it to me. Make sure to get isolate, not concentrate. If you can't find it, you can still buy if off Amazon, but it'll nearly double the recipe cost.
• Oil. Basically any grocery store will have oil at a good price. Currently the cheapest price on Amazon is 6c/ounce, while local stores will sell for 4.5c/ounce.

Notes

• The powder and oil should have an indefinite shelf life when stored separately.
• Ideally, use oxygen scavengers and desiccants when storing for long periods.
• This recipe has a lot of protein. It is suited to a fairly active level of exercise. If you need less protein, it'd probably be possible to rebalance the recipe using a lower level.
• Gum Arabic and Xanthan gum are included as both soluble fiber and thickeners to help keep the microcrystalline cellulose in suspension.
• Soy Lecithin (or any lecithin) helps the oil and water to mix and stay mixed.

Substitutions

• Canola, soy, and generic "vegetable' oil (usually mostly soy) can be used interchangeably. Use whatever is cheapest.
• 240g Whey protein isolate can be used in place of the 200g soy protein isolate, but you'll need to increase sodium and find a phosphorus source to make it complete. The increase takes care of calcium and magnesium, though, which would otherwise be too low.
• The soy lecithin can be swapped out for sunflower lecithin in case of soy allergies. Be sure to use canola oil and to switch the recipe to whey protein.
• Sucralose is a good choice for cost and taste, but can be swapped out for your preferred non-caloric sweetener. You'll need to adjust the amount.