| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 155 | g | Oat Flour | $0.74 | Honeyville | ||
| 100 | g | Corn flour, whole-grain, yellow | $0.37 | AllBulkFoods | ||
| 78 | g | Wheat protein concentrate 75% (vital gluten) | $0.56 | Bulk Foods | ||
| 73 | ml | 0.37 | cup | Canola Oil | $0.24 | Walmart |
| 36 | g | Sugar or sugar+sucralose (see notes) | $0.10 | Walmart | ||
| 3.1 | g | Salt | $0.00 | Walmart | ||
| 0.19 | g | Nutmeg, powdered | $0.01 | Amazon | ||
| 1 | pill | Kirkland Signature Daily Multi | $0.05 | Amazon | ||
| 5.4 | g | Potassium chloride | $0.13 | Amazon | ||
| 1.23 | g | Choline Bitartrate | $0.05 | Amazon | ||
| 1 | pill | Calcium and vitamin D | $0.05 | Amazon | ||
| 0.18 | pill | Vitamin K | $0.02 | Amazon | ||
| 1.9 | g | Lysine | $0.02 | Amazon | ||
| 0.9 | g | ⅜ | tsp | Xanthan gum (see notes on amount) | $0.02 | Amazon |
Amounts for: Total Daily Cost: | $2.36 | Add Ingredients to Amazon Cart | ||||
The corn flour gives a main dish flavor. For variety, it's great with a little salsa or curry powder or other Indian spices, or with probably lots of "main dish" flavors. You can exchange the wheat protein powder with rice protein. It has a tiny amount of nutmeg in it...not enough to make it a noticeable flavor, but it rounds out the taste nicely. I tried several spices, and nutmeg is it.
Provides 103% of complete protein vs the WHO recommendations for the average adult man (90kg, 198 lb) assuming 2000 calorie consumption.
Celebrating 10 years (2025) of updated recipes! My recipes are some of the top ones listed on this site. Please go to my website diyfoods.org for the latest on:
- recipes
- research notes
- analysis showing complete protein amino acid profiles achieved
- ingredient links
- samples
- instructions for use
- mixing calculators
After 2025 I will no longer update ingredient purchase links here because with several recipes it's too much work. I will keep the recipes themselves up to date here as long as this site functions. Often the editing tools on this site go down. But at diyfoods.org you can be sure you're getting the latest info.
See all my recipes: Oat-Rice, Oat-Whey, Oat-Wheat, Corn-Oat-Wheat, and High Protein Wheat. They each taste very different and offer complete protein. Samples are available for some. I also developed a simple solid soylent for activities like backpacking and cycling tours.
Background
In 2014 my family used official Soylent (now Complete Foods) versions 1.1 through 1.4 for about 5 months, about 2 meals a day. As an incurable do-it-yourselfer and a scientist, I couldn't help researching nutrition and experimenting with my own recipes which I knew I could make much cheaper than commercial meal replacements. I matched the official Soylent nutrition, and found sources to buy ingredients at low cost by buying in bulk. In Feb 2015 my rice protein recipe was a hit with the family, who said it tasted better than the official product at the time. I developed other recipes, and now rotate between recipes.