| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 280 | g | Wheat flour, whole-grain | $0.00 | |||
| 66 | g | Wheat protein isolate 80% | $0.38 | Amazon | ||
| 1 | pill | Kirkland Signature Daily Multi | $0.03 | Amazon | ||
| 5.2 | g | Potassium chloride | $0.10 | Amazon | ||
| 1.23 | g | Choline Bitartrate | $0.03 | Amazon | ||
| 3.1 | g | Salt | $0.01 | Amazon | ||
| 0.08 | pill | Vitamin K | $0.00 | Amazon | ||
| 2.3 | g | Lysine | $0.02 | Amazon | ||
| 1.1 | pill | Calcium and vitamin D | $0.05 | Amazon | ||
| 0.9 | g | ⅜ | tsp | Xanthan gum (see notes on amount) | $0.02 | Amazon |
| 76 | ml | 0.37 | cup | Canola Oil | $0.25 | Walmart |
| 1 | g | Spices, cinnamon, ground | $0.02 | Walmart | ||
| 46 | g | Sugar or sugar+sucralose (see notes) | $0.13 | Amazon | ||
| 46 | g | Sugar or sugar+sucralose (see notes) | $0.12 | Walmart | ||
Amounts for: Total Daily Cost: | $1.18 | Add Ingredients to Amazon Cart | ||||
This lightly cinnamon flavored wheat and wheat protein recipe has 115% of the daily complete protein recommended for the average adult man. The cinnamon is essential to the rounding out the wheat flavor. You can add chocolate.
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.