| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 3.1 | g | Salt | $0.01 | Amazon | ||
| 1 | pill | Kirkland Signature Daily Multivitamin | $0.03 | Amazon | ||
| 4.35 | g | Potassium chloride | $0.09 | Amazon | ||
| 16 | g | 1 | tbsp | Sucralose (Splenda) | $0.41 | Amazon |
| 48 | ml | ⅓ | cup | Canola Oil | $0.08 | Local, 5qt (Costco) |
| 1.4 | g | Choline Bitartrate | $0.03 | Amazon | ||
| 4 | g | ⅜ | tsp | Xanthan gum (see notes on amount) | $0.11 | Amazon |
| 67.5 | g | Whey 80% protein, Bulk Foods | $1.18 | Bulk Foods | ||
| 0.7 | pill | Calcium and vitamin D | $0.03 | Amazon | ||
| 0.13 | pill | Vitamin K | $0.01 | Amazon | ||
| 256 | g | Bob's Red Mill Whole Grain Oat Flour | $0.60 | Bob's Red Mill | ||
| 20 | g | Psyllium Husk Powder | $0.41 | Amazon | ||
| 20 | g | Maltodextrin (from corn) | $0.12 | iHerb | ||
| 40 | g | Dry Malt Extract | $0.35 | Amazon | ||
Amounts for: Total Daily Cost: | $3.46 | Add Ingredients to Amazon Cart | ||||
Based on Bret's Soylent: Oat, Whey recipe with replacement items from Bob's Red Mill since that is local for me.
Mixing
A three-week's supply of powder (everything but the oil and water) is about the right volume to mix in a 5 gallon bucket. Measure amounts on a digital scale in a very large bread mixing bowl (large enough to hold about 3 kg of flour) and put it into the bucket for mixing.
Here's a spreadsheet calculator for mixing any number of days you want of the mix or the vitamin mix. Just replace "Days to Mix" number with the number of days you want to mix.
The ingredient mixing order:
- Measure the oil into a mixing bowl first
- Add the xanthan gum to the oil and combine thoroughly with a whisk
- Add the maltodextrin and sucralose to the oil mixture and blend with a whisk until a powdery consistency is reached. This is the "powdered" form of the only liquid ingredient
- Then add rest of the dry ingredients including the weighed vitamin mixture and mix
To save time, mix about 4-6 months at a time of the vitamins and minerals (the pills go in the blender with a tight lid...put plastic over the blender and then the lid..the dust is not pleasant) including salt and all in a large bowl with a whisk. Save the powder to add to the monthly batches. Then just add the number of grams of this vitamin mix that the calculator above says. So it's only 3 ingredients plus this vitamin powder to mix the monthly batches. This method means you can get good vitamin accuracy with a scale with 1 g resolution.
For example, for 180 days of vitamins/minerals, go to the recipe calculator and choose 180 days. This is many multivitamin pills, but don't count them, just weigh them. The calculator gives the number of grams of multivitamins to use, and the number of other pills ( just round to whole or half pills) Then blend them all up. Then add this to the powders in the big bowl and whisk.
Notes
- Swapped out granulated sugar for dried Barley Malt extract. The malt has a lower Glycemic Index of 42 compared to table sugar (sucralose) with a GI of 65. The malt flavor should also go better with the milky flavor of the whey.