Bret's Keto Soylent: Whey, oat complete

by hess8
Last updated May 5, 2022 Copy
AmountVolumeIngredient$ / daySource
1pillKirkland Signature Daily Multivitamin$0.03Amazon
5.4gPotassium chloride$0.11Amazon
158mlCanola Oil$0.27Local, 5qt (Costco)
25gSugar, white$0.07Amazon
1.4gCholine Bitartrate$0.03Amazon
95gWhey 80% protein concentrate$2.09Bulk Foods
0.5pillCalcium and vitamin D$0.02Amazon
0.05pillVitamin K$0.00Amazon
0.125gAspartame sweetener pure$0.01Amazon
7.5g1tbspHershey's Cocoa$0.10Amazon
51gOat Flour Honeyville Farms $0.14Honeyville
0.03g0.01tspVanilla (equiv to 1 tbsp of liquid extract) imitation$0.01Amazon
24gPsyllium Husk Powder (see notes)$0.49Amazon
Amounts for:
Total Daily Cost:
$3.38Add Ingredients
to Amazon Cart

After years of creating and using DIY soylent (see Bret's Soylent) I made keto versions for a friend who was using a commercial keto powder which cost $20 for 4 meals. This recipe is less than $4 for 5 meals, 400 kcal each, and has the same macronutrients: 66% fat, 17% protein and 17% carbs by calories.

You can leave out the cocoa or the vanilla, but I would keep one of them.

My friend actually uses the same weight brown rice flour instead of oat flour, but I put oat in this public recipe because it has more fiber and I like the oat flour version better. But if you don't like oat flavor, try the brown rice flour, also available from Honeyville Farms if you buy in bulk.

I added the psyllium husk powder to get the fiber up. I (and my friend) haven't actually tried it, so I suggest you mix and try the recipe without it first, then add a fiber source like psyllium and see if it's edible. Let me know.

Most people don't need 2000 cal per day. My friend uses it for one meal (400 kcal) a day.

Whey protein is complete.

Nutrition Facts

Amount Per Day
16% Carb, 17% Protein, 67% Fat
% Daily Values*
Total Carbohydrate81g
Dietary Fiber 20g
Total Fat155g
Saturated Fat11g
Monounsaturated Fat92g
Polyunsaturated Fat42g
Omega-3 Fatty Acids13g
Omega-6 Fatty Acids28g
* Percent Daily Values are based on "Mostly U.S. government DRI, ketogenic mod, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Mostly U.S. government DRI, ketogenic mod, 2000 caloriesChange

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