Alma Boba Weight LossTasty!

by roguerenna
Last updated August 19, 2014 Copy
AmountIngredient$ / daySource
80gTapioca, pearl, dry$0.60Amazon
36gBrown Sugar$0.15Amazon
236.5mlAlmond Milk (sweetened, vanilla)$0.77Amazon
59mlCanola Oil$0.13Amazon
113gCoconut Milk$0.70Amazon
64gOptimum Nutrition Whey Protein$1.52Amazon
36gSoy protein isolate$0.56Amazon
40gHemp protein powder$0.65Amazon
20gGarden of Life Super Seed Beyond Fiber$0.46Amazon
1pillConcentrace Trace Mineral Tablets$0.11Amazon
0.5pillNature's Way Alive Once Daily Women's$0.11Amazon
1.5gBob's Red Mill Sea Salt$0.02Amazon
1gMorton Iodized Table Salt$0.00Amazon
2gOptiMSM Sulphur Powder$0.06Amazon
5.6gPotassium chloride$0.17Amazon
1gCholine bitartrate$0.03Amazon
1.4gCalcium Phosphate$0.05Amazon
0.3gVitamin C Powder$0.01Amazon
0.5pillVitamin K$0.03Amazon
0.125pillKal Molybdenum$0.01Amazon
1portionBengal Spice Herbal Tea$0.15Amazon
Amounts for:
Total Daily Cost:
$6.28Add Ingredients
to Amazon Cart

I designed this soylent to be moderately-high protein for working out, relatively low carbs for hunger stability and potential weight loss, and enjoyable enough to eat daily.

I didn't want the carbs to be all simple carbs, but I thought sugar was the only carb that tastes ok in drinks. Grain flours usually taste like uncooked dough or sand to me and I could barely choke them down. I started to consider starches and then remembered tapioca, aka cassava, which is a major staple food in many countries. And it comes in those cute, chewy little pearls that are so fun to suck out of drinks. It's a little extra work, but worth it in my opinion, to have a drink that is palatable.

Please take this recipe and adjust for your own calorie and macro needs.

This soylent is designed for women and is notably higher in iron.

Easy American measurements

1 1/4 cups extra large boba pearls (amount will change for different sizes)
1/4 cup unpacked brown sugar

1 cup almond milk
1/4 cup oil
1/2 cup coconut milk

1/2 cup whey protein (3 scoops as provided)
1/2 cup soy protein
1/4 cup hemp protein
1 scoop (as provided) Super Seed
1/4 tsp sea salt
scant 1/4 tsp iodized salt
1/2 tsp sulfur
1 tsp potassium chloride
1/4 tsp calcium phosphate
1/2 tsp choline
1 Concentrace mineral pill, crushed

Mix and divide into 8 daily servings (~1/4 tsp each):
1/2 tsp vit C
4 Alive mulitvitamins
1 molybdenum pill
4 vit K pills

Options:
Add raw, locally-produced honey to combat seasonal allergies. (Do not boil with boba for this purpose, it must remain uncooked.)
Unsweetened almond milk has the same micronutrients (close enough anyway), but less carbohydrates and calories.
Omit boba & sugar for a low-carb/keto variant. Consider with boba on work out days and without on off days. See http://diy.soylent.me/recipes/alma-sans-boba for the keto version!
Use whatever flavors of tea you like! Sweet, spicy and fruity teas work well. Anything you would drink with cream added. You can also use vanilla extract and spices to flavor it. Cinnamon, allspice, cloves, mace, nutmeg etc are a good start. These can be added to the boba boil to give the pearls more flavor, or mixed in separately.

Preparation and Consumption Suggestion:
Mix all ingredients except the boba+sugar in a blender bottle. Split this mix into 3 28 oz bottles without blender balls, about 8 oz each. Split the boba mix equally into these bottles. Add water and/or ice to fill & shake. Store refrigerated. Drink with a large straw. ( http://smile.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Daps&field-keywords=large%20smoothie%20straw%20reusable )

Boba preparation instructions
If you buy the boba linked in the recipe, follow these instructions. Different sizes and brands will need different amounts of water and cooking time.
Boil 3 cups water.
When the water is boiling, add the pearls. stir gently to minimize sticking.
Add the sugar and tea packets or other flavoring.
Boil for 5 minutes or until soft, gently stirring continually.
Remove from heat and let sit, covered, until ready to use.
Do not drain.
Store immersed in liquid. Use within 3 days if you made extra in advance.
Usually boba is cooked in a larger amount of water, drained off, and sugar syrup is prepared separately. I have consolidated these steps to save time and dishes, and it works great. The starchy water from cooking, mixed with the sugar, helps to suspend other powder ingredients of the soylent which would normally separate.

You can buy everything on Amazon, but periodically check your local grocer for better prices! No notable taste difference between the shelf-stable and refrigerated almond milk so get what's cheaper or better for your situation :) (at my local grocery I can get 2 quarts of refrigerated almond milk for $3 or 1 quart of shelf-stable for $2 so it's a lot cheaper than amazon.)

edit July 2014 lowered protein macro according to a better calculation.
optimal is .64-1g per pound of lean body mass (.8 is popular)
—> (weight - (BF% * weight)) * .8 == best guideline for muscle building or maintenance.

Nutrition Facts

Amount Per Day
31% Carb, 22% Protein, 47% Fat
Calories1684
% Daily Values*
97%
Total Carbohydrate140g
104%
Dietary Fiber 29g
98%
Protein98g
115%
Total Fat92g
Saturated Fat27g
Monounsaturated Fat38g
Polyunsaturated Fat21g
553%
Omega-3 Fatty Acids9g
112%
Omega-6 Fatty Acids19g
Cholesterol60mg
Calcium
138%
Vitamin A
184%
Chloride
120%
Vitamin B6
1545%
Chromium
357%
Vitamin B12
2207%
Copper
200%
Vitamin C
482%
Iodine
111%
Vitamin D
100%
Iron
156%
Vitamin E
334%
Magnesium
134%
Vitamin K
116%
Manganese
220%
Thiamin
1042%
Molybdenum
153%
Riboflavin
992%
Phosphorus
123%
Niacin
188%
Potassium
109%
Folate
121%
Selenium
229%
Pantothenic Acid
405%
Sodium
109%
Biotin
542%
Sulfur
100%
Choline
116%
Zinc
164%
 
* Percent Daily Values are based on "Active Women 1700". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Based on Active Women 1700Change
MacroTargetRecipeMax%
Calories (kcal)17001684200099%
Carbohydrates (g)14514097%
Protein (g)10097.9698%
Total Fat (g)8092.31115%
Saturated Fat (g)027.03
Monounsaturated Fat (g)037.89
Polyunsaturated Fat (g)020.77
Omega-3 Fatty Acids (g)1.68.84553%
Omega-6 Fatty Acids (g)1719112%
Total Fiber (g)2829.2104%
Soluble Fiber (g)01
Insoluble Fiber (g)04
Cholesterol (mg)060
VitaminsTargetRecipeMax%
Vitamin A (IU)2310424310000184%
Vitamin B6 (mg)1.320.11001545%
Vitamin B12 (ug)2.4532207%
Vitamin C (mg)753612000482%
Vitamin D (IU)6005994000100%
Vitamin E (IU)22.4751500334%
Vitamin K (ug)120139116%
Thiamin (mg)1.212.5011042%
Riboflavin (mg)1.312.894992%
Niacin (mg)1426.26435188%
Folate (ug)4004821000121%
Pantothenic Acid (mg)520.251405%
Biotin (ug)30163542%
Choline (mg)425494.8273500116%
MineralsTargetRecipeMax%
Calcium (g)11.382.5138%
Chloride (g)2.32.7573.6120%
Chromium (ug)35125357%
Copper (mg)0.91.80210200%
Iodine (ug)1501671100111%
Iron (mg)1828.138745156%
Magnesium (mg)320430.1134%
Manganese (mg)1.83.95311220%
Molybdenum (ug)45692000153%
Phosphorus (g)0.70.864123%
Potassium (g)3.53.804109%
Selenium (ug)55126400229%
Sodium (g)1.51.6412.3109%
Sulfur (g)22.01100%
Zinc (mg)813.093640164%

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