| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 110 | g | Quick Oats | $0.15 | Woolworths |
| 55 | g | Maltodextrin | $0.32 | Bulk Nutrients |
| 70 | g | Sugars, granulated | $0.07 | Woolworths |
| 90 | g | WPI (Unflavored) [Alacen 894] | $2.79 | Bulk Nutrients |
| 0 | g | Instant Full Cream Milk Powder | $0.00 | Woolworths |
| 60 | g | Almond Meal | $1.30 | Woolworths |
| 25 | g | Fine Desiccated Coconut | $0.16 | Woolworths |
| 10 | g | Linseed (Flaxseed) | $0.05 | Woolworths |
| 20 | g | Soy Lecithin Granules | $0.47 | Woolworths |
| 15 | g | Cocoa Powder | $0.18 | Woolworths |
| 6 | g | Diet Rite Salt Lite | $0.09 | Woolworths |
| 1 | g | Potassium Chloride | $0.03 | iHerb |
| 4 | g | Kale Powder | $0.48 | Woolworths |
| 1.5 | g | Xanthan Gum | $0.07 | iHerb |
| 1500 | ml | Water | $0.00 | |
| 1 | pill | Centrum Men Multivitamin (Aust/NZ) | $0.27 | Chemist Warehouse |
Amounts for: Total Daily Cost: | $6.42 | Add Ingredients to Amazon Cart | ||
Milkless variant of "Nelson's Choc-Coconut (S)Whole Milkshake"
Recipe Notes
- The macros/calories are set to my personal preference. I highly recommend you modify the recipe to fit your own energy needs and soylent usage.
- Oats and linseed need to be blended, or pay more for powdered oats and linseed meal
- Multivitamin is to be taken separately
- Makes about 2.1L total
- After adding water let it chill in the fridge for 1+ hours for the soy lecithin to dissolve, and the grittiness of the oats to subside.
Typical adjustments
- Change amounts of oats/maltodextrin/sugar/wpi to fit taste/macros
- Adjust cocoa and cinnamon for flavour (Tastes fine without them too)
- Adjust Xanthan gum which affects texture and consistency
Nutritional info references
WPI: Nutritiondata.self.com, Fonterra ALACEN 894 (Most of Aus WPI is this)
Centrum Multi: Label / Website
Oats: Nutritiondata.self.com, Slism - Molybdenum
Soy lecithin: Nutritiondata.self.com
Linseed/flaxseed: Nutritiondata.self.com
Almonds: Nutritiondata.self.com
Cocoa: Nutritiondata.self.com
Kale Powder: Label
Milk powder: Nutrition.self.com
Desiccated Coconut: Nutrition.self.com
Rough fibre breakdowns: https://www.prebiotin.com/resources/fiber-content-of-foods/
Good insoluble fibre sources: Almond meal, Coconut, Cocoa
Thanks to the other (mostly Aussie) DIYers from whom I've borrowed ideas from
Happy to answer any questions. I've had plenty of this particular recipe.