Bret's solid soylent: peanut butter, hazelnut, wheat bread

by hess8
Last updated May 7, 2018 Copy
AmountIngredient$ / daySource
1pillKirkland Signature Daily Multi$0.03Amazon
400gPeanut butter$1.12Walmart
400gBread, whole-wheat$0.99Walmart
112gHazelnut spread chocolate$0.60Walmart
0.12pillVitamin K$0.01Amazon
2pillDHA/EPA from fish oil$0.11Walmart
0.3pillCholine bitartrate (one every 3 days)$0.02Amazon
Amounts for:
Total Daily Cost:
$2.89Add Ingredients
to Amazon Cart

I made this 4000 cal solid soylent "recipe" to use while bicycle touring/camping/backpacking, where you might need 3000-4000 calories during a day's ride, and then eat 1000 calories for dinner. The goal is to carry 2+ days of complete extreme workout nutrition without much weight, little prep and no refrigeration, then refill at any grocery store. Almost free compared to traditional food. Bring the pills from home. The very small fraction of vitamin K pill per days means you should crush a few day's

Peanuts have a pretty good protein balance of amino acids, and with 150 g of protein, this is plenty of protein for any kind of day.

I tried this on a 3-day ride, and it works great! I keep a knife for spreading in the bread bag. The bread gets smooshed in my loaded panniers, but it doesn't matter...peels off fine.

[Note: Search for "Bret's Soylent" for my traditional liquid soylent recipes (if there is such a thing as traditional). These also work for cycle touring, and can be mixed in a shake bottle (but you have to drink them soon without refrigeration)]

Nutrition Facts

Amount Per Day
31% Carb, 15% Protein, 54% Fat
Calories4000
% Daily Values*
106%
Total Carbohydrate319g
219%
Dietary Fiber 59g
175%
Protein152g
101%
Total Fat253g
Saturated Fat45g
Monounsaturated Fat2g
Polyunsaturated Fat6g
197%
Omega-3 Fatty Acids5g
709%
Omega-6 Fatty Acids71g
Cholesterol0mg
Calcium
123%
Vitamin A
117%
Chloride
138%
Vitamin B6
368%
Chromium
100%
Vitamin B12
284%
Copper
616%
Vitamin C
100%
Iodine
100%
Vitamin D
100%
Iron
227%
Vitamin E
404%
Magnesium
308%
Vitamin K
103%
Manganese
905%
Thiamin
313%
Molybdenum
100%
Riboflavin
256%
Phosphorus
385%
Niacin
586%
Potassium
152%
Folate
270%
Selenium
366%
Pantothenic Acid
363%
Sodium
100%
Biotin
100%
Sulfur
Choline
101%
Zinc
295%
 
* Percent Daily Values are based on "Cycling 4000 cal profile". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Cycling 4000 cal profileChange

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