2700 kcal Nutritious pancakes 1.0 (Buckwheat) - HIGH FAT BodybuildingBakedTasty!Solid

Last updated April 6, 2018 Copy
AmountIngredient€ / daySource
200gBUCKWHEAT -- Farine de sarrasin (ref. compo. nut. : ANSES / prix : ?)€0.42Local
100gWHEAT -- Farine de blé T55 (ref. compo nut. ANSES)€0.10local
30gSUCROSE -- saccharose€0.03Local
20gPSYLLIUM HUSK POWDER (fiber -- ref. compo. nut. : nutritiondata.self.com)€0.34Bulkpowders
60gMICELLAR CASEINE€1.00Myprotein
75gWHEY PROTEIN CONCENTRATE (82%) -- concentré de protéines sériques (ref. Etiquette (rasp) / phosphore,potassium,cholesterol >> ingredient sur diyS)€0.81MyProtein
102gCANOLA OIL -- Huile de colza (ref. compo. nut. : ANSES)€0.17Local
7gPOTASSIUM SALT -- Sel Bouillet Diétetique 240 Grammes (ref fabricant et MM pour chlorure)€0.22Purepara
4gSEA SALT -- Sel de mer iodé la baleine (ref ANSES) €0.00Local
1gCHOLINE -- Bitartrate de choline€0.05MyProtein
0.8gVITAMIN C POWDER€0.02MyProtein
1pillVITAMINE CAPSULE -- Olimp Labs, Vita-min Plus, gélules, 30 Unités€0.23nu3
1pillFISH OIL CAPSULE -- huile de poisson (N-3 1000mg, dont EPA 180 mg, DHA 120 mg)€0.07Bulkpowders
1pillCOD LIVER OIL CAPSULE -- Huile de foie de morue (EPA 80 mg, DHA 110 mg, vitamine A 800 µg , vitamine D3 5 µg)€0.07Bulkpowders
1pillVITAMIN D TABLET -- Vitamine D Par Nutravita€0.03Amazon
0.21pillVITAMIN K TABLET -- "La vitamine K1 - phylloquinone - 500 mcg - 100 comprimés"€0.02Amazon
0.21pillIRON TABLET -- Fer 14mg 120 Comprimés€0.02Amazon
0.21pillSELENIUM TABLET€0.02Amazon
0.5pillMOLYBDENE TABLET -- Molybdène 150µg, molybdate de sodium, 120 comprimés, sans additifs, végétarien€0.04Amazon
0.21pillZINC TABLETS€0.01Myprotein
Amounts for:
Total Daily Cost:
€3.91Add Ingredients
to Amazon Cart


  • Update #15b (06/04/2018) : Added micellar caseine since whey is a fast acting protein while caseine is a long acting protein
  • Update #14b (27/02/2018) : Don't be confused by the 0.21 pill of vitamin K, iron and selenium. All of the different capsules/pills/tablets are put ina two week pill organiser. So each case contains every daily pill, but only 3 of the 14 contains vitamin K, iron and selenium (and of course 3/14 is approximately 0.21 pill/day)
  • Update #13b (27/02/2018) : Added 1000 IU of vitamin D as 600 seems to be too little, especially in winter time.
  • Update #12b (14/02/2018) : Figured my protein intake was too low for my level of activity. 120g/day could be enough if it was only whey protein since there isn't any limiting amino acid
    (everything can be used). But only 90g comes from whey. I have doubts concerning the digestibility and the essential AA profil of the 30g of protein I get from wheat and buckwheat. To try and counter that, I (re)introduced pea protein isolate which should complete wheat's AA profile (it's supposed to be rich in lysine and lacking methionine whereas wheat is lacking in lysine and rich in methionine).
  • Update #11b (10/02/2018) : Creation of the high-fat recipe recipe


Based on my previous [2700 kcal Nutritious pancakes 1.0 (Buckwheat) - REGULAR][1] recipe The major difference is that the Glucide/Lipide/Protein ratio goes from about 50/30/20 to 40/40/20. I wanted to try a more fat-containing recipe. The reason behind that is that I understand it would keep me satiated for a longer time. It is especially important in my case since I started Intermittent Fasting (the 16/8 model).

I'm a french medical student interesting in a wide variety of topics, including nutrition and weightlifting.

I have eaten my own recipe of diySoylent (or complefoods) for about 2 years, for a total of 1000 meals, so around 50% of the time (I take a brake during some weekends, on vacations, when I'm not home), which is also 2000 pancakes, and nearly 40 kg of whey....

The majors pros are that it's cheap (around 100€/month), you can precisely track what you eat (how else can you do that when you're a porr student...) and it's incredibly fast (it takes me around 7' to cook my 2 pancakes/meal)

Below are the description and changelog of my first recipe on which this recipe is based on :


Update #10 (10/02/18) : Changed T110 wheat to T45 wheat. I would prefer to use T110 (as it contains more iron and other minerals) but it's harder to find so I've been using mostly T45 for the past months anyway. I added a little bit of iron that was lacking (because of the use of T45). I only need about 1.5mg more, so I figured I'd crunch a 15 mg pill in my 10 days batches. Finally I switched from 200 wheat/150 buckwheat to 200 buckwheat/150 wheat.

Update #9 (19/09/17) : Doppelherz isn't sold in France anymore, so I replaced it with My Protein's basic Vit D3 + calcium, which is cheaper anyways.

Update #8 (23/02/17) : Added 27g/day of PPI, in order to vary my sources of protein (PPI is also supposed to be absorbed slower) and to better absorb the lysine-lacking proteins I get from the wheat. In order to keep my calorie intake at a correct level, I lowered the maltodextrin to 40g/day.

Update #7 (12/02/17) : I've been starting the cutting phase for a month now, but I decided not to change this recipe for now, since I want it to be my "baseline recipe". I still wanted to explain how I cut calories during the cutting phase : I first begin to cut the maltodextrin, which is just empty calories. The I cut the sugar off but keep a few grams a day to keep the taste ok. Finally, I'll diminish the wheat. And finally I'll diminish the canola oil, in order to get to just below 2000 kcal. My mineral and vitamin intakes should remain near 100% for the most part.

Update #6 (29/08/16) : Put the maltodextrine back to 65 (from 33) and the sugar to 20 (from 0). I'm starting the bulking period but will leave the recipe unchanged (at 2700 kcal) ; i'll get more calories from "Bulking pancakes" or other sources (since i'll need to eat 2900-3000 kcal).

Update #5 : I've been eating the pancakes for about 3 months now (5 days a week, plus rare "normal meals" during the week at the beginning) and everything's seems perfect healthwise (if that was ever a concern). Updated the recipe to drop to 2500kcal, being in cutting phase (normally there's 65g of maltodextrine and 20g sugar).

Update #4 : Bought xantham gum, I'm not adding it to the recipe because I will only use it when I drink the soylent. It makes everything mix up a whole lot better.

Update #3 : I found some MSM, so I add it to the recipe, but I'm not really sure if that's really necessary nor actually good, since sulfur isn't actually mentionned by the NNR and the EFSA, in the documents I read.

Uptdate #2 : When I got tired of just drinking the damn thing, I began trying to find a way to cook it, and after some failed attemps I found the right water/powder ratio. Currently, I make delicious pancakes by adding about 185g of the powder, 27g of the oil and between 100 and 150mL of water. Concerning the other ingredients, I prefer to take the multivitamin, calcium, fish oils, molybdene and vitamin K separately, since I'm not sure of how the cooking affects the vitamins (). But I guess you could just throw everything in the blender/mixer/whatever, apart from the 2 fish oil pills, which really add a disgusting fish taste, and maybe the calcium/D vitamin tablets (which don't seem to dissolve enough, but maybe that could be fixed by letting them sit a bit longer in hot water) (about cooking soylent and how it affects the nutrients, read https://www.reddit.com/r/soylent/comments/31vu1x/soylent_how_nutrients_change_when_you_heat_it_and/)

Update #1 : After having some difficulties getting used to the taste of my recipe (especially the buckwheat), I finally found a way to actually want to drink more than enough of it, by adding sucralose (About 1.3g/day in the form of 15 "tablets" you usually put in coffee. It costs about 3€ for 300, so about 0.15€ a day that I don't include in the recipe, since I sometimes put something else to sweeten it). Also, I tend to put between 0.7-1L of water and I like the texture of it, but I will experiment putting xantham gum in it.


When I discovered the Soylent project, I quickly began very interested in it, but I found the official version to be too expensive, since I need approximately 2700kcal a day (I weigh nearly 90kg and exercise a lot) and I was excited by the idea of doing my own soylent. After at least 15 hours of research and attempts to find the right recipe, I finally created this recipe, which should cover my needs, based on the Nordic Nutrition Recommendations (NNR 2012, you can find it here https://www.norden.org/en/theme/nordic-nutrition-recommendation/nordic-nutrition-recommendations-2012), and other official recommendation like the EFSA for the ULs (http://www.efsa.europa.eu/sites/default/files/efsa_rep/blobserver_assets/ndatolerableuil.pdf).

I was really concerned about having too high iron, copper and manganese intakes, but I found a way to bring the first two to a good level (Most of the multivitamin/multimineral tablets contain too much iron and copper, so I had to find one that didn't. The problem is that this particular multivitamin lacks some other vitamins, that's why I have to add a few vitamins by other ways), and found out that there seems to be no evidence of toxicity due to manganese from food (see the EFSA document). Also, my folate intake is quite close to the UL, but since the major problem with high folate intakes is the masking of the symptoms of B12 deficiencies, I concluded it was ok, since this recipe contains enough B12. I'm not particularly happy with the vitamin A and E intakes, which I would prefer to be at 100%, to eliminate any risk of accumulation of these fat-soluble vitamins, but since I'm far from the UL, I should be safe. As for the chloride, as many of you know the UL is based on the UL for sodium, because usually salt is nearly the only source of chloride. But chloride has not been described as dangerous by itself, and In my case, most of it actually comes from the potassium chloride, so there is no evidence I should worry.

Nutrition Facts

Amount Per Day
39% Carb, 23% Protein, 38% Fat
% Daily Values*
Total Carbohydrate269g
Dietary Fiber 27g
Total Fat118g
Saturated Fat13g
Monounsaturated Fat64g
Polyunsaturated Fat32g
Omega-3 Fatty Acids10g
Omega-6 Fatty Acids20g
* Percent Daily Values are based on "FacteurIntrinseque's NNR and EFSA, male 20, 2700 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: FacteurIntrinseque's NNR and EFSA, male 20, 2700 caloriesChange

No reviews yet - why not add the first one?

Add Review