|Amount||Ingredient||$ / day||Source|
|100||g||Masa harina||$0.48||USA Foods|
|100||g||Fine Powdered Oats||$0.78||Bulk Nutrients|
|50||g||Protein (WPI)||$1.48||Bulk Nutrients|
|50||g||Protein (WPC)||$1.13||Bulk Nutrients|
|40||g||GNC Mega Men® Maximum Nutrition - Chocolate/Vanilla Bean||$1.67||Amazon + shipito|
|40||ml||Extra Virgin Olive Oil||$0.63||Woolworths|
|3||pill||Now Foods Ultra Omega-3||$0.50||iHerb|
Total Daily Cost:
|$8.13||Add Ingredients |
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I've been experimenting with a People Chow 3.0.1 based recipe for almost two months now and learnt alot along the way. I aim to lose some weight in the short term, but long term I view DIY soylent as a sustainable means of feeding myself during the working week. I have lost 7kg in as many weeks so far!
THIS RECIPE IS NOT INTENDED FOR 100% DIET. I split one batch into three shakes, with just one 600kcal shake sufficient to sustain my through an 11 hour shift at work. I then eat a conventional dinner. I have breakfast and lunch sorted - for less than $3/day!
1 x AussieChow shake = ~33% weightloss macros, ~50% daily micros
I tweaked macro ratios for flavour, texture and function until I arrived at this - with enough protein to prevent my gym efforts going to waste through muscle atrophy and also minimizing carbs to be just enough to give me enough energy for a shift at work and create a calorie deficit for weightloss.
I have genuinely never felt healthier. I am firing on all cylinders all day every day now :D
Some of my findings:
- Bob's Red Mill masa (availible from iHerb) is too gritty. Instead, can source Maseca from USA Foods Australia.
- An all-masa recipie is too 'mealy', an all-oats recipie is too 'farty'. A 50/50 blend works well
- Adding in some maltodextrin adds a nice subtle sweetness, and delivers noticeable instant energy
- WPI tastes better, but is more expensive. WPC makes the drink slightly creamy and reduces the overall cost slightly. A 50/50 blend works well
- I initially used Saxa Iodised table salt. I isolated this salt as impacting negatively on the flavour. I get enough salt from my evening meal and have not found negative effecting to ommiting it form my soylent.
- The Chocolate GNC Mega Men is delicious. I swap and change with Vanilla, and haven't felt the need to introduce any additional flavouring.
- My previous soylent attempts required a daily multivit. These gave me horrible vitamin burps and acid reflux. Much to my delight , the GNC vitamin blend does not have these side effects.
- Now Foods fish oil tabs are entirely tasteless and burpless! The two other locally source brands I tried gave me anchovie burps, but not with Now at all
- my early concerns of a liquid diet were for liquid bowel movements. Turns out this isn't the case, so I bump up the fibre with psylium husk. May not be necissary with higher oat/masa content though YMMV
- I mix up one batch at a time. I have found no degradation in quality when stored mixed in the fridge for 3 days. I wouldnt store it mixxed in the fridge any longer than this though. It does also freeze well, and make for a pleasant change - soylent slushie!
- Bulk Nutrients for Protien, Oats and Maltodextrin. Arguable the cheapest source of reasonable bulk product in the country. Very happy with the service, shipping rates and times. THier blender bottles are great also.
- iHerb The ultimate source for micro powders. products ship very quickly from the states. Have some greate automated re-order features too.
- USA Foods Australian source for Maseca. Win!
- Amazon / shipito Amazon won't ship things like the GNC vitamin blend direct to Australia. I opend an account with shipito - a package re-shipping service. This has proven a cost effective workaround. It cost me $35 for shipito to re-ship two containers of GNC ($30USD ea form amazon XD )