|Amount||Ingredient||$ / day||Source|
|80||g||Tapioca, pearl, dry||$0.60||Amazon|
|236.5||ml||Almond Milk (sweetened, vanilla)||$0.77||Amazon|
|64||g||Optimum Nutrition Whey Protein||$1.52||Amazon|
|36||g||Soy protein isolate||$0.56||Amazon|
|40||g||Hemp protein powder||$0.65||Amazon|
|20||g||Garden of Life Super Seed Beyond Fiber||$0.46||Amazon|
|1||pill||Concentrace Trace Mineral Tablets||$0.11||Amazon|
|0.5||pill||Nature's Way Alive Once Daily Women's||$0.11||Amazon|
|1.5||g||Bob's Red Mill Sea Salt||$0.02||Amazon|
|1||g||Morton Iodized Table Salt||$0.00||Amazon|
|2||g||OptiMSM Sulphur Powder||$0.06||Amazon|
|0.3||g||Vitamin C Powder||$0.01||Amazon|
|1||portion||Bengal Spice Herbal Tea||$0.15||Amazon|
|$6.28||Add 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
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.