| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 11.3 | g | Potassium Phosphate, Dibasic Food Grade | $0.30 | Amazon (S) | ||
| 3 | g | BulkSupplements Pure Magnesium Glycinate Powder | $0.19 | Amazon (S) | ||
| 1.1 | g | Choline L-Bitartrate | $0.04 | Amazon (S) | ||
| 1.4 | g | Xanthan Gum | $0.06 | WinCo | ||
| 1.2 | g | Iodized Salt | $0.00 | Local | ||
| 0.8 | pill | Now MK-4 Vitamin K-2 (mixed in with powder) | $0.06 | Bodybuilding.com | ||
| 4 | pill | Kirkland Signature Vitamin D3 2000 IU | $0.08 | CostCo | ||
| 1 | pill | Kirkland Signature Daily Multivitamin | $0.03 | Costco | ||
| 0 | pill | Omega 3 Pills | $0.00 | MyProtein.com | ||
| 3.7 | g | Iodized Salt (with dinner) | $0.00 | WinCo | ||
| 0 | g | Knorr Chicken Bouillon Powder | $0.00 | WinCo | ||
| 0 | g | MCT Oil | $0.00 | Amazon (S) | ||
| 66 | g | Impact Whey Protein (Chocolate Mint) | $1.78 | USMyProtein.com | ||
| 0 | g | Impact Whey Protein (Chocolate Mint -- Stevia) | $0.00 | USMyProtein.com | ||
| 0 | g | Impact Whey Protein (Chocolate Nut) | $0.00 | USMyProtein.com | ||
| 0 | g | Impact Whey Protein (Lemon Cheesecake) | $0.00 | USMyProtein.com | ||
| 0 | g | Impact Whey Protein (Chocolate Orange) | $0.00 | USMyProtein.com | ||
| 0 | g | Impact Whey Protein (Chocolate Caramel) | $0.00 | USMyProtein.com | ||
| 0 | g | Impact Whey Protein (Chocolate Smooth) | $0.00 | USMyProtein.com | ||
| 0 | g | Dymatize Nutrition Elite (Rich Chocolate) | $0.00 | Bodybuilding.com | ||
| 0 | g | Dynamize Nutrition Elite (Chocolate Mint) | $0.00 | Bodybuilding.com | ||
| 0 | g | Dymatize Nutrition Elite (Chocolate Fudge) | $0.00 | Bodybuilding.com | ||
| 0 | g | Dymatize Nutrition Elite (Cookies & Cream) | $0.00 | Bodybuilding.com | ||
| 0 | g | Dymatize Nutrition Elite (Cinnamon Bun) | $0.00 | Bodybuilding.com | ||
| 0 | g | Dymatize Nutrition Elite (Snickerdoodle) | $0.00 | Bodybuilding.com | ||
| 0 | g | Optimum Nutrition 100% Whey Protein, Double Rich Chocolate | $0.00 | Amazon (S) | ||
| 0 | g | Optimum Nutrition 100% Whey Gold Standard, Double Rich Chocolate | $0.00 | Amazon (S) | ||
| 0 | g | ON 100% Whey - Chocolate (per site) | $0.00 | Amazon (S) | ||
| 0 | g | Chocolate Whey Protein Isolate (Optimum Nutrition) | $0.00 | Amazon (S) | ||
| 0 | g | ON Gold Standard 100% Whey Isolates - Chocolate | $0.00 | Amazon (S) | ||
| 0 | g | Whey Protein Isolate (Nutrabio flavored whey) | $0.00 | NutraBio | ||
| 0 | g | CytoSport Muscle Milk 100% Whey - Chocolate | $0.00 | CostCo | ||
| 0 | g | Isopure Low Carb Dutch Chocolate Whey Protein Isolate | $0.00 | Amazon (S) | ||
| 0 | g | Cellucor COR Performance Whey - Molten Chocolate | $0.00 | Bodybuilding.com | ||
| 0 | g | Body Fortress SA Whey Protein - Chocolate | $0.00 | Amazon (S) | ||
| 0 | g | Body Fortress SA 100% Protein Isolate | $0.00 | Amazon (S) | ||
| 0 | g | Bulk Soy Protein Powder - Vanilla | $0.00 | Eureka Natural Foods | ||
| 0 | g | Bulk Peanut Butter Powder | $0.00 | WinCo | ||
| 0 | g | PBfit Peanut Butter Powder | $0.00 | Amazon (S) | ||
| 0 | g | PBfit Chocolate Peanut Butter Powder | $0.00 | Amazon (S) | ||
| 0 | g | Saco Premium Cocoa Powder | $0.00 | WinCo | ||
| 0 | g | Hershey's Cocoa Powder | $0.00 | Amazon (S) | ||
| 0 | g | Navitas Naturals Organic Raw Cacao | $0.00 | Amazon (S) | ||
| 0 | g | Coconut Flour (Nutrition Self Data) | $0.00 | WinCo | ||
| 0 | g | Coconut Flour | $0.00 | Amazon (S) | ||
| 0 | g | Viva Organic Coconut Flour | $0.00 | Amazon (S) | ||
| 0 | pill | Kirkland Signature Calcium Citrate | $0.00 | Costco | ||
| 0 | g | 1½ | tsp | BulkSupplements Pure Potassium Citrate | $0.00 | Amazon |
| 0 | g | Potassium Citrate | $0.00 | Amazon (S) | ||
| 0 | g | Potassium Citrate | $0.00 | Amazon | ||
| 0 | g | Choline bitartrate | $0.00 | Amazon (S) | ||
| 0 | g | Calcium Phosphate | $0.00 | Amazon (S) | ||
| 0 | pill | NOW Vitamin K | $0.00 | Amazon (S) | ||
| 0 | pill | Vitamin D-3 & K-2 | $0.00 | Amazon | ||
| 0 | g | NOW Cal/Mag/D3 powder | $0.00 | SupplementWarehouse | ||
| 0 | g | Heavy Whipping Cream (36%) | $0.00 | WinCo | ||
| 0 | g | Heavy Whipping Cream (USDA values) | $0.00 | Costco/Sams/any grocery store | ||
| 0 | g | Canola Oil | $0.00 | Local | ||
| 0 | ml | MCT Oil | $0.00 | Amazon | ||
| 0 | ml | MCT Oil | $0.00 | Amazon (S) | ||
| 0 | g | Choline Bitartrate | $0.00 | Amazon | ||
| 0 | g | Organic Ceylon Cinnamon Powder | $0.00 | Amazon | ||
| 0 | g | 2½ | tsp | Kirkland Signature Saigon Cinnamon | $0.00 | Costco |
| 0 | g | 0.03125 | tsp | BulkSupplements Sucralose Powder | $0.00 | Amazon |
| 0 | g | Sweetener, herbal extract powder from Stevia leaf | $0.00 | Amazon (S) | ||
| 0 | g | Psyllium Husk Powder | $0.00 | Amazon | ||
| 0 | g | Psyllium Husk Powder | $0.00 | Amazon (S) | ||
| 0 | pill | Kirkland "One per day" fish oil | $0.00 | Costco | ||
| 0 | pill | Magnesium Malate Pills | $0.00 | Amazon (S) | ||
| 0 | pill | Magnesium Glycinate Pills | $0.00 | Amazon (S) | ||
| 0 | g | Acacia Gum (Fiber) | $0.00 | All Star | ||
| 0 | g | WinCo Whipping Cream | $0.00 | WinCo | ||
| 0 | g | Keto Chow 2.0 | $0.00 | Chris Bair | ||
Amounts for: Total Daily Cost: | $2.55 | Add Ingredients to Amazon Cart | ||||
This is my DIY soylent experimental recipe zone (thus the extremely long list of ingredients!) This is where I develop my soylent recipes. Once I feel a recipe is more-or-less finalized, I export it to its own page.
This recipe is intended to be eaten in 1 batch as lunch. I'll get all of my vitamins and electrolytes, and still have almost 50 g of protein and 1000 calories left to eat for dinner :)
I mix and drink the bouillon separately -- I don't put the bouillon in the soylent, but I'm putting it on the recipe so my numbers work out :j
MCT Oil has a density of 0.93-0.96 g/ml. Although most recipes use volume to measure their oil, I find it much easier to simply tare my scale and squirt oil in until I reach the appropriate weight :)
##Lineage / Inspiration:
I was first inspired by the fabulous European recipe, Liquid Cake v1.3... But then I switched to a ketogenic diet, so I created my own version: Chocolate Keto Liquid Cake. Then I moved back to the US, so I spent some time looking at the ingredients in Keto Chow 1.0.4 and that's how I've arrived at this recipe :)
##Supplements:
In the morning I take:
- 2 vitamin D pills
- 8 g (makes about 600 mL) of bouillon (For sodium without making my soylent too salty. Also it makes a nice morning drink since I'm not a coffee fan.)
In the evening I take:
- 1 multivitamin
- 2 vitamin D pills
##Flavor Development Notes:
2016-05-30
| Amount | Ingredient |
|---|---|
| 70 g | Impact Whey Protein -- Chocolate Nut |
| 10.3 g | dipotassium phosphate |
| 3 g | magnesium glycinate |
| 1.1 g | choline bitartrate |
| .8 g | xanthan gum |
| 1.2 g | table salt |
| 1 | vitamin k capsule (will adjust to .8 later) |
| Enough | water to bump the volume up to 600 ml total |
Powder weight: 86.4 g
Hoping the chocolate nut is like the chocolate peanut butter protein powder I got in Poland...
2016-05-17
| Amount | Ingredient |
|---|---|
| 63 g | Impact Whey Protein -- Lemon Cheesecake |
| 10.3 g | dipotassium phosphate |
| 3 g | magnesium glycinate |
| 1.1 g | choline bitartrate |
| .8 g | xanthan gum |
| 1.2 g | table salt |
| 1 | vitamin k capsule (will adjust to .8 later) |
| Enough | water to bump the volume up to 600 ml total |
Powder weight: 79.4 g
This is the same as my previous lemon cheesecake recipe but with just a bit less salt...
2016-05-02
| Amount | Ingredient |
|---|---|
| 66 g | Impact Whey Protein -- Stevia Chocolate Mint |
| 10.3 g | dipotassium phosphate |
| 3 g | magnesium glycinate |
| 1.1 g | choline bitartrate |
| .8 g | xanthan gum |
| 1.2 g | table salt |
| 1 | vitamin k capsule (will adjust to .8 later) |
| Enough | water to bump the volume up to 600 ml total |
Powder weight: 82.4 g
I cut the salt by .3 g; my mix tastes a little salty, and I'm hoping this will help. With the other food I'm eating (hello chicken bouillon and tuna salad!) I'm getting plenty of salt... Probably the issue is the other vitamins, but I can hope...
2016-04-03
| Amount | Ingredient |
|---|---|
| 66 g | Impact Whey Protein -- Stevia Chocolate Mint |
| 10.3 g | dipotassium phosphate |
| 3 g | magnesium glycinate |
| 1.5 g | table salt |
| 1.1 g | choline bitartrate |
| .8 g | xanthan gum |
| 1 | vitamin k capsule (will adjust to .8 later) |
| Enough | water to bump the volume up to 600 ml total |
Powder weight: 82.7 g
I'm currently eating a can of tuna mixed with mayo and pickles as a morning snack, this soylent as my lunch, and then eating traditional food for dinner. So, I took the oil out of my recipe as I don't need the extra calories.
2016-03-31
| Amount | Ingredient |
|---|---|
| 63 g | Impact Whey Protein -- Lemon Cheesecake |
| 10.3 g | dipotassium phosphate |
| 3 g | magnesium glycinate |
| 1.5 g | table salt |
| 1.1 g | choline bitartrate |
| .8 g | xanthan gum |
| 1 | vitamin k capsule (will adjust to .8 later) |
| Enough | water to bump the volume up to 600 ml total |
Powder weight: 79.7 g
I'm currently eating a can of tuna mixed with mayo and pickles as a morning snack, this soylent as my lunch, and then eating traditional food for dinner. So I took the oil out of my recipe as I don't need the extra calories.
I'm trying it without the coconut flour (partially because I'm worried I may have put vanilla soy protein powder in the coconut canister and partially because I've been meaning to try it without coconut anyway...) I'm also switching protein powder brands to MyProtein.com 's Impact Whey. They've got a bunch of flavours (sic) and I'm excited to try the lemon cheesecake. I love chocolate, but I admit that it might be nice to have an alternative from time to time... :)
This was pretty good. The lack of coconut flour made it slightly thinner, and the lack of chocolate was just weird but it was pretty good. I would definitely drink it again :)
2016-03-03
| Amount | Ingredient |
|---|---|
| 65 g | Dymatize Nutrition Elite Whey Protein Powder (Cookies & Cream) |
| 10 g | coconut flour |
| 10 g | dipotassium phosphate |
| 5 g | cocoa powder |
| 3 g | magnesium |
| 1.5 g | table salt |
| 1.1 g | choline bitartrate |
| .8 g | xanthan gum |
| 1 | vitamin k capsule (will adjust to .8 later) |
| 20 g | mct oil |
| Enough | water to bump the volume up to 800 ml total |
Powder weight: 96.4 g
This is pretty darn good! Nice and chocolate-y, but not too bitter :) I mixed it without MCT oil today to cut calories since I also ate tuna salad for snack. I might try the recipe without coconut flour next time to see if I can cut some carbs without messing with the taste or texture too much...
2016-01-12
| Amount | Ingredient |
|---|---|
| 63 g | Dymatize Elite (Snickerdoodle) |
| 10 g | coconut flour |
| 10 g | dipotassium phosphate |
| 5 g | cocoa powder |
| 3 g | magnesium |
| 1.5 g | table salt |
| 1.1 g | choline bitartrate |
| .8 g | xanthan gum |
| 1 | vitamin k capsule (will adjust to .8 later) |
| 20 g | mct oil |
| Enough | water to bump the volume up to 800 ml total |
Powder weight: 93.6 g
Note: This recipe has enough calcium that I don't need to take a calcium pill.
This turned out pretty well. I bought a bigger test container of the snickerdoodle (and cinnamon roll) protein powders than I intended and it turns out I don't really care for the flavors. Kinda cloyingly sweet :p But meanwhile I've got something like 4 pounds of crappy (yet expensive) protein powder that I really need to use up! So I thought maybe if I added cocoa powder, that would counteract the sweetness. It sure seems to have worked. I still get a cinnamon taste, but the cocoa knocks the sweetness down to a good level. This pretty much fails to suck :) I guess I'm going to be able to use up the rest of my cinnamon flavored protein powder :)
2015-10-11
| Amount | Ingredient |
|---|---|
| 67 g | Dymatize Elite (Chocolate Mint) |
| 10 g | coconut flour |
| 10 g | dipotassium phosphate |
| 3 g | magnesium |
| 1.5 g | table salt |
| 1.1 g | choline bitartrate |
| 1 g | xanthan gum |
| 1 | vitamin k capsule (will adjust to .8 later) |
| 20 g | mct oil |
| Enough | water to bump the volume up to 800 ml total |
Powder weight: 93.6 g
Note: This recipe has enough calcium that I don't need to take a calcium pill. I'll keep taking one till I solidify the recipe, but will probably stop after that to keep the calcium:magnesium ratio better.
A little too thick... About .8g xanthan gum will be about right. I think this is a final version :)
2015-10-11
| Amount | Ingredient |
|---|---|
| 67 g | Dymatize Elite (Chocolate Mint) |
| 10 g | coconut flour |
| 10 g | dipotassium phosphate |
| 3 g | magnesium |
| 1.5 g | table salt |
| 1.1 g | choline bitartrate |
| 1 g | xanthan gum |
| 1 | vitamin k capsule (will adjust to .8 later) |
| 20 g | mct oil |
| Enough | water to bump the volume up to 700 ml total |
Powder weight: 94.6 g
Note: This recipe has enough calcium that I don't need to take a calcium pill. I'll keep taking one till I solidify the recipe, but will probably stop after that to keep the calcium:magnesium ratio better.
2015-10-08
| Amount | Ingredient |
|---|---|
| 67 g | Dymatize Elite (Chocolate Mint) |
| 10 g | coconut flour |
| 10 g | dipotassium phosphate |
| 3 g | magnesium |
| 2 g | psyllium husk |
| 1.5 g | table salt |
| 1.1 g | choline bitartrate |
| 1 | vitamin k capsule (will adjust to .8 later) |
| 20 g | mct oil |
| Enough | water to bump the volume up to 700 ml total |
Powder weight: 94.6 g
Note: This recipe has enough calcium that I don't need to take a calcium pill. I'll keep taking one till I solidify the recipe, but will probably stop after that to keep the calcium:magnesium ratio better.
The psyllium husk does add texture in the sense that 2g psyllium husk is grittier and less thick than the 1g xanthan gum. I'm not sure how I feel about the difference; I kind of prefer the smoother, thicker texture with the xanthan gum. I bought some shredded coconut; and was going to try grinding it in a food processor to get it somewhat finer (though coarser than my flour) and see how I like that... Kind of a pain, but if I'm only doing it every week or two it wouldn't be that bad... Except I just realized that my coconut has added sugar, so never mind! I also bought coconut flour, so I guess I'll try WinCo's coconut flour and see if it has a different texture than the stuff I bought before.
2015-10-07
| Amount | Ingredient |
|---|---|
| 67 g | Dymatize Elite (Chocolate Mint) |
| 10 g | dipotassium phosphate |
| 10 g | coconut flour |
| 3 g | magnesium |
| 1.5 g | table salt |
| 1.1 g | choline bitartrate |
| 1 g | xanthan gum |
| 1 | vitamin k capsule (will adjust to .8 later) |
| 21 g | mct oil |
| Enough | water to bump the volume up to 700 ml total (ended up bumping up to 800 ml) |
Powder weight: 93.6
Note: This recipe has enough calcium that I don't need to take a calcium pill. I'll keep taking one till I solidify the recipe, but will probably stop after that to keep the calcium:magnesium ratio better.
Ok, I take it back. Now that it's not chewably thick & slimy, the coconut flour does make it a bit gritty :( However, the addition of the coconut improves the flavor a bit; this way it's not just protein powder with some salty stuff. I'm not sure that I can get coconut flour that's much finer, so maybe I need to look for some coarser stuff so that it's little almost chewable bits/shreds rather than powder in the back of my throat. (Like my Polish mix.) I also might experiment with replacing the xanthan gum with psyllium husk; I've got a ton of psyllium, and maybe it would add a little texture?
2015-10-06
| Amount | Ingredient |
|---|---|
| 67 g | Dymatize Elite (Chocolate Mint) |
| 13 g | dipotassium phosphate |
| 10 g | coconut flour |
| 3 g | magnesium |
| 2 g | xanthan gum |
| 2 g | table salt |
| 1.1 g | choline bitartrate |
| 1 | vitamin k capsule (will adjust to .8 later) |
| 21 g | mct oil |
| Enough | water to bump the volume up to 700 ml total |
Powder weight: 98.1
Ok; way too much xanthan gum and way too little water. It seemed to settle overnight, so I ended up with only 600 mL of water at lunch. I ended up adding another 200 mL for a grand total of 800 mL, but it was still slimy :p Next time, I'll try only 1 g xanthan gum. It wasn't too gritty though, so the coconut flour was ok :)
2015-10-05
| Amount | Ingredient |
|---|---|
| 70 g | Dymatize Elite (Cinnamon Bun) |
| 13 g | dipotassium phosphate |
| 10 g | coconut flour (added later) |
| 3 g | magnesium |
| 2 g | table salt |
| 1.1 g | choline bitartrate |
| 1 g | xanthan gum (added a 2nd gram later) |
| 1 | vitamin k capsule (will adjust to .8 later) |
| 24 g | mct oil |
| Enough | water to bump the volume up to 600 ml total (added another 100 ml later) |
Powder weight: 90.1
Yeah, pretty gross. First problem is this recipe has more MCT oil, and I put my oil in a bottle I'd used for conditioner. It dispenses fabulously -- I definitely need to buy a new one to use strictly for my oil! But the one I'm using now has contaminated my oil with yucky conditioner scent/flavor, which came through very clearly :p Also, I'm not sure how I feel about the cinnamon bun flavor. Maybe I could add some extra cinnamon or even some chocolate -- it's almost too cloying as-is.
2015-09-30
| Amount | Ingredient |
|---|---|
| 1.5 g | on 100% whey protein |
| 45 g | bulk soy protein - vanilla (ENF) |
| 25 g | peanut butter powder |
| 15 g | cocoa powder |
| 13 g | dipotassium phosphate |
| 3 g | magnesium |
| 2 g | xanthan gum |
| 2 g | table salt |
| 2 g | stevia |
| 1.1 g | choline bitartrate |
| 1 | vitamin k capsule (will adjust to .8 later) |
| 14 g | mct oil |
| Enough | water to bump the volume up to 1000 ml total (500 x 2) |
Powder weight: 54.8 x2
(I'm out of my normal protein powder, so I'm trying an interim mix. It may suck, but hopefully it'll get me through till my new order of Dymatize Elite arrives.
Yup, it pretty much sucked. I choked it down; and I lived to tell the tale. 'Nuff said :)
2015-09-17
| Amount | Ingredient |
|---|---|
| 52 g | on 100% whey protein |
| 25 g | peanut butter powder |
| 13 g | dipotassium phosphate |
| 10 g | cocoa powder |
| 3 g | magnesium |
| 2 g | xanthan gum |
| 2 g | table salt |
| 2 g | stevia |
| 1.1 g | choline bitartrate |
| 1 | vitamin k capsule (will adjust to .8 later) |
| 12 g | mct oil |
| Enough | water to bump the volume up to 1000 ml total (500 x 2) |
Powder weight: 55.05 x2
2015-09-13
| Amount | Ingredient |
|---|---|
| 52 g | on 100% whey protein |
| 25 g | peanut butter powder |
| 13 g | dipotassium phosphate |
| 12 g | cocoa powder |
| 3 g | magnesium |
| 2 g | xanthan gum |
| 2 g | table salt |
| 1.5 g | stevia |
| 1.1 g | choline bitartrate |
| 1 | vitamin k capsule (will adjust to .8 later) |
| 12 g | mct oil |
| Enough | water to bump the volume up to 1000 ml total (500 x 2) |
Powder weight: 55.8 x2
The ON protein is a darker chocolate than the Dymatize Nutrition Elite, so in order to get a similar flavor I need less cocoa and more stevia. As is it's very dark and not sweet :p
2015-09-13
| Amount | Ingredient |
|---|---|
| 52 g | on 100% whey protein |
| 20 g | peanut butter powder |
| 13 g | dipotassium phosphate |
| 6 g | cocoa powder (I wanted 12 but ran out) |
| 3 g | magnesium |
| 2 g | xanthan gum |
| 2 g | table salt |
| 1.5 g | stevia |
| 1.1 g | choline bitartrate |
| 1 | vitamin k capsule (will adjust to .8 later) |
| 16 g | mct oil |
| Enough | water to bump the volume up to 1000 ml total (500 x 2) |
Powder weight: 50.3 x2
meh. more cocoa.
2015-09-10
| Amount | Ingredient |
|---|---|
| 64 g | on 100% whey protein |
| 10.3 g | dipotassium phosphate |
| 5 g | psyllium powder |
| 3 g | magnesium |
| 2.5 g | table salt |
| 1.1 g | choline bitartrate |
| 1 | vitamin k capsule (will adjust to .8 later) |
| 26 g | mct oil |
| Enough | water to bump the volume up to 800 ml total (400 x 2) |
Powder weight: 42.95 x2
On the plus side, it's inexpensive and only has 6 powders. On the minus side, it ended up being salty and thin, with little flavor. So. Although few ingredients and low cost are awesome, I'm willing to pay a bit more money in order to have something delicious. Once I settle on a recipe, I'll mix up a big batch every weekend or two, so another couple of ingredients isn't that big a deal. So I'm going to try adding some cocoa powder, stevia, and peanut butter powder. I think I'll replace the psyllium with xanthan gum and reduce the salt to 2 g. Also, I'm getting muscle cramps, so I'm going to increase the potassium.