Jason's Oat Flour, Soy Protein, and Flaxseed Soylent Vegan

by jasond
Last updated March 10, 2019 Copy
AmountIngredient$ / daySource
283gOat flour$0.65Honeyville
100gSoy protein isolate$0.87Honeyville
1.6gNon-iodized salt$0.00Kroger
4.2gPotassium chloride$0.07Amazon
1.2gCholine bitartrate$0.07Amazon
3.5gPotassium citrate$0.07Amazon
3gCalcium carbonate$0.04Amazon
0.5gXanthan gum$0.01Amazon
0.07gSucralose (1/4 tsp = 0.5g)$0.01Amazon
50g**Flaxseed$0.12IFS
35g**Olive oil, extra virgin$0.28Kroger
1pill**Kirkland multivitamin$0.03Amazon
1pill**Vitamin D3 tablet (may be omitted, see notes)$0.06Amazon
Amounts for:
Total Daily Cost:
$2.27Add Ingredients
to Amazon Cart

Formula inspired primarily by Huel. Check out Bret Hess's recipe for detailed instructions on preparing the powder.

To prepare this, I combine the premixed powder, oil, flax, vitamin, D3, and water in a blender. I typically add additional ingredients for flavor. Good combinations that I've tried include:

  • Frozen strawberries
  • Apple (cored) and cinnamon
  • Banana and peanuts
  • Vanilla extract and (optionally) cacao
  • Blueberries and spinach

Most vitamins are taken care of by the multivitamin and other ingredients. However, vitamin D and K are too low without additional supplements:

  • Vitamin D: Take D3 pills during winter months (mid November to mid February at 40 degrees latitude) 2000IU/day. You may need to supplement more or less depending on latitude and sun exposure.
  • Vitamin K: Consume broccoli sprouts, kale, or another cruciferous vegetable for vitamin K and sulforaphane. A tiny amount (as little as 1/10th cup a day) will provide plenty of vitamin K to meet the RDI.

Excesses:

Given an estimated 4% conversion of ALA omega-3 fatty-acids to DHA omega-3s by our bodies, the 12 grams ALA in this recipe results in 480mg of converted DHA. Based on nutritional studies, we seem to need 250mg DHA/day. I use bulk whole flaxseed and prepare in blender to prevent rancidity.

This recipe meets all amino acid RDI values, containing 300-869% of the RDI for each of the nine essential amino acids.

The recipe includes a tiny amount of sucralose for sweetness with no added sugar. Can instead be sweetened with around 40g table sugar or unsweetened if desired.

Powder: 397g

Changelog:

  • version 6 (this version):
    • Modified macro ratios slightly
    • Using exclusively soy protein now
  • version 5:
    • Increased carbohydrate to lipid ratio
    • Used remainder of pea protein and used soy protein for the rest
    • Replaced canola oil with olive oil
  • version 4:
    • Reduced protein amount from 130g to 120g
    • Increased pea protein to wheat protein ratio (I'm almost out of wheat)
  • version 3:
    • Switched from calcium chloride to calcium carbonate. Significant flavor improvement
    • Added sucralose and removed sugar
    • Removed flavorings/spices/supplements
    • Removed coconut oil
    • Removed masa
  • version 2:
    • Reduced calories to ~2000
    • Replaced some oat with masa flour
  • version 1:

Nutrition Facts

Amount Per Day
39% Carb, 27% Protein, 34% Fat
Calories2000
% Daily Values*
126%
Total Carbohydrate201g
143%
Dietary Fiber 51g
117%
Protein140g
128%
Total Fat77g
Saturated Fat11g
Monounsaturated Fat36g
Polyunsaturated Fat27g
121%
Omega-3 Fatty Acids12g
219%
Omega-6 Fatty Acids15g
Cholesterol0mg
Calcium
143%
Vitamin A
117%
Chloride
132%
Vitamin B6
201%
Chromium
100%
Vitamin B12
250%
Copper
471%
Vitamin C
100%
Iodine
100%
Vitamin D
400%
Iron
533%
Vitamin E
188%
Magnesium
177%
Vitamin K
46%
Manganese
711%
Thiamin
373%
Molybdenum
1358%
Riboflavin
166%
Phosphorus
355%
Niacin
170%
Potassium
140%
Folate
203%
Selenium
299%
Pantothenic Acid
222%
Sodium
197%
Biotin
100%
Sulfur
Choline
112%
Zinc
239%
 
* Percent Daily Values are based on "Jason 2000kcal, High Protein and PUFA, US RDIs". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Jason 2000kcal, High Protein and PUFA, US RDIsChange

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