| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 80 | g | Whey Protein Isolate (Unflavored) | $1.95 | Amazon (S) |
| 20 | g | Bob's Red Mill Chia Seeds | $0.28 | Amazon (S) |
| 3 | g | Sea Salt | $0.01 | Amazon (S) |
| 3 | g | Potassium Citrate | $0.09 | Amazon |
| 0 | ml | Extra Virgin Olive Oil | $0.00 | Amazon |
| 2000 | ml | New York City Drinking Water | $0.00 | Tap |
| 1 | pill | Kirkland Signature Daily Multi | $0.03 | Amazon |
| 1 | pill | Now Foods Vitamin D-3 & K-2 | $0.05 | Amazon (S) |
| 20 | g | Navitas Naturals Organic Raw Cacao | $0.54 | Amazon (S) |
| 160 | g | Organic Blue (Purple) Corn Masa Flour | $0.85 | Amazon |
| 10 | g | Bob's Red Mill Soy Lecithin Granules | $0.19 | Amazon (S) |
| 10 | g | MCT Oil | $0.16 | Piping Rock |
| 100 | g | Oat Flour/Powder | $0.49 | Bob's Red Mill (4x 22oz) |
Amounts for: Total Daily Cost: | $4.63 | Add Ingredients to Amazon Cart | ||
Overiew I run between 45-75 miles a week depending on shape I'm in and have using this recipe for almost year. It was designed to be optimal for a runner or someone in a cardio intensive sport hence carbs are emphasized, protein in a bit above average and fat is kept low. I use this recipe on off switching between weeks with normal food and this recipe during my work week.
The recipe is intended to encompass 2 meals, lunch and dinner for me, allowing for one regular meal and snacks. The exact calorie intact for snacks or the third meal is therefore dependent on the height, weight and exercise intensity of the individual. The recipe doesn't fully meet all nutritional requirements,like sodium, as it's assumed they will be met from the other food eaten, but can again be individually adjusted.
Recipe Description This recipe was originally derived from QuidNYC's Superfood for Him with a few differences. The nutrient profile is different incorporating more carbs and less fat. In addition oat flour is added to the recipe mainly as it's more nutritionally diverse than masa, but using too much oat flour can result in certain nutrients being too high therefore the masa still remains. Oat flour is also substantial cheaper than blue masa if you purchase oats in bulk and then just blend the oats into flour using a blender. The recipe can still work with just masa, I did this initially, you just have to adjust a few things like raise the whey and add more oil. MCT oil can also be substituted or complemented with Olive Oil.
Taste The taste can be best described as unoffending and pleasantly chewy from the chia seeds. The dominate flavor is the cacao which roughly tastes like dark chocolate with no sugar while not being bitter. The most important thing to mainting this neutral taste is having a good consistency from the dry to water ratio and keeping it chilled...warm soylent is just awful. As for water too muchand it's gross and watery. Too little it becomes thick and disgusting to get down. For my recipe I use to exactly 3.75 cups of water and it's just right.
Also be sure to shake the shake the bottle vigorously before consumption as the water tends to get stuck to the top...which is gross. I usually prepare two days worth a night for the next two days. The older one tastes fine but there is sometimes a tendency for the soylent to stick to bottom so make sure to shake the day after completed too.
Conclucion So far this recipe been working great and I have no noticed no difference in running performance during my soylent and non-soylent weeks.