I like whole-wheat peanut butter sandwiches while adventuring outdoors. I made this solid soylent "recipe" to check nutrition, and you get complete protein if the weights of bread and peanut butter aren't very different. It's great for bicycle touring/camping/backpacking, where you need food that doesn't require refrigeration. The goal is to carry 2+ days of complete extreme workout nutrition without much weight, little prep and no refrigeration, then refill at any grocery store. It's also light weight.

Peanuts and wheat together in these quantities give you lots of complete protein. You get 119% of complete protein for the average adult male if you eat 2000 calories.

The ratio of omega-6 to omega-3 fatty acids is 12:1. This ratio is less than is typical for Western diets, but evidence is pointing to the need to lower that ratio even more (see Notes: Oil). So when you don't need the convenience of low weight and no refrigeration, use one of my other recipes which have much lower ratios due to healthy canola oil.

I tried this on a 3-day ride, and it works great! I keep a butter knife for spreading in the bread bag. Man sanitation: you don't even have to wash the knife. Just wipe it off well with a napkin. The bread gets smooshed in my loaded panniers (you can fix this with containers), but it doesn't matter...peels off fine.

For variety, add some chocolate hazelnut spread or jam sometimes. At first I tried chocolate hazelnut spread on every sandwich but became sick of it...too sweet. Peanut is a great flavor alone, and crunchy/chunky has good texture, and bread with texture adds to it. I now use sandwiches made only of peanut butter and whole wheat bread for all my outdoor adventures.

Celebrating 10 years (2025) of updated recipes! My recipes are some of the top ones listed on this site. Please go to my website diyfoods.org for the latest on:

• recipes
• research notes
• analysis showing complete protein amino acid profiles achieved
• ingredient links
• samples
• instructions for use
• mixing calculators

After 2025 I will no longer update ingredient purchase links here because with several recipes it's too much work. I will keep the recipes themselves up to date here as long as this site functions. Often the editing tools on this site go down. But at diyfoods.org you can be sure you're getting the latest info.

See all my recipes: Oat-Rice, Oat-Whey, Oat-Wheat, Corn-Oat-Wheat, and High Protein Wheat. They each taste very different and offer complete protein. Samples are available for some. I also developed a simple solid soylent for activities like backpacking and cycling tours.

Background

In 2014 my family used official Soylent (now Complete Foods) versions 1.1 through 1.4 for about 5 months, about 2 meals a day. As an incurable do-it-yourselfer and a scientist, I couldn't help researching nutrition and experimenting with my own recipes which I knew I could make much cheaper than commercial meal replacements. I matched the official Soylent nutrition, and found sources to buy ingredients at low cost by buying in bulk. In Feb 2015 my rice protein recipe was a hit with the family, who said it tasted better than the official product at the time. I developed other recipes, and now rotate between recipes.