Bret's Keto Soylent: Whey, cream Tasty!

by hess8
Last updated June 14, 2020 Copy
AmountVolumeIngredient$ / daySource
69gOat Flour Honeyville Farms$0.19Honeyville
2.9gSalt$0.01Amazon
1pillKirkland Signature Daily Multivitamin$0.03Amazon
5.1gPotassium chloride$0.10Amazon
1.5g1tbspSucralose (Splenda)$0.04Amazon
100mlCanola Oil$0.17Local, 5qt (Costco)
25gSugar, white$0.07Amazon
0.03g0.01tspVanilla (equiv to 1 tbsp of liquid extract) imitation$0.01Amazon
1.27gCholine Bitartrate$0.03Amazon
1.8gtspXanthan gum (see notes on amount)$0.05Amazon
88gWhey 80% protein concentrate$1.29Bulk Foods
0.5pillCalcium and vitamin D$0.02Amazon
0.05pillVitamin K$0.00Amazon
120mlCream, fluid, heavy whipping$0.58Local
12g1tbspHershey's Special Dark Cocoa$0.18Amazon
0.125gAspartame sweetener pure$0.01Amazon
15gMethylcellulose dietary fiber$0.78Amazon
Amounts for:
Total Daily Cost:
$3.56Add Ingredients
to Amazon Cart

After years of creating and using DIY soylent (see Bret's Soylent) I made this keto version for a friend who was using a commercial keto powder which cost $20 for 4 meals. This recipe is less than $4 for 4 meals, 500 kcal each.

Most people don't need 2000 cal per day. My friend uses it for one meal (500 kcal) a day, so the saturated fats for her is only 9g/day, which is healthy enough. If you want to use this recipe for all of your calories, then I would reduce the cream to 60 ml, and increase the canola oil to 120 ml. Canola is a very healthy oil. See my other soylent recipes for my notes on oils.

Whey protein is complete.

You can leave out either the vanilla flavor or the cocoa. With the vanilla alone it is a nice milky flavor.

I'm experimenting with this through June 2020, so check back to see changes.

Nutrition Facts

Amount Per Day
17% Carb, 17% Protein, 66% Fat
Calories2005
% Daily Values*
42%
Total Carbohydrate85g
52%
Dietary Fiber 14g
108%
Protein86g
165%
Total Fat148g
Saturated Fat35g
Monounsaturated Fat72g
Polyunsaturated Fat29g
361%
Omega-3 Fatty Acids9g
201%
Omega-6 Fatty Acids20g
Cholesterol164mg
Calcium
107%
Vitamin A
175%
Chloride
194%
Vitamin B6
162%
Chromium
100%
Vitamin B12
259%
Copper
182%
Vitamin C
101%
Iodine
100%
Vitamin D
100%
Iron
105%
Vitamin E
278%
Magnesium
102%
Vitamin K
101%
Manganese
220%
Thiamin
168%
Molybdenum
407%
Riboflavin
148%
Phosphorus
109%
Niacin
133%
Potassium
100%
Folate
133%
Selenium
147%
Pantothenic Acid
210%
Sodium
123%
Biotin
100%
Sulfur
Choline
100%
Zinc
130%
 
* Percent Daily Values are based on "Solylent 1.4, 2000 calories as published, other U.S. government DRI male 19-50". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Solylent 1.4, 2000 calories as published, other U.S. government DRI male 19-50Change

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