Cedar Simple Chow 1.3 Tasty!Gluten Free

by Cedar
Last updated April 25, 2017 Copy
AmountIngredient$ / daySource
117gNow Carbo Gain 100% Maltodextrin$0.57Amazon
43gNow Foods Inulin Powder$1.78Amazon
190gWhey Protein Concentrate$2.93Novus Life
1pillKirkland Signature Daily Multi$0.03Amazon
2pillNow Foods Vitamin D-3 & K-2$0.10Amazon (S)
2pillFish Oil$0.11Costco
300gBananas, raw$0.46Grocery Store
50mlOil, avocado$0.80Amazon
Amounts for:
Total Daily Cost:
$6.83Add Ingredients
to Amazon Cart

This recipe is designed to be easy to make, very palatable (good even), higher protein, high quality ingredients, and >90% complete. Still requires some normal eating, not for someone to consume exclusively (though other than too little salt, you probably could).

Usage Tip: If you don't want the banana, just add 70g more Maltodextrin, and you are very close. But it won't taste as good.


  • Better quality (and more expensive) ingredients than Soylent (whey, inulin, olive oil)
  • Simple ingredient list (micro nutrients supplied via 3 pills)
  • No seed oils (I usually use avocado or non-virgin olive oil for more neutral flavor). Nutrition is same same.
  • Still pretty inexpensive, and cheaper than Soylent.
  • more protein than FDA
  • banana makes it delicious


  • Requires 3 pills to be (nearly) nutritionally complete
  • Requires a fresh ingredient (banana). But it is so much more delicious with the banana.
  • Fresh banana means making ahead more than 1-2 days doesn't work well.

Neutral: Not quite nutritionally complete. But that's OK, because I still eat normal food, and the nutrients this recipe is deficient in tend to be things I get too much of in my regular diet e.g. salt, and omega 6 fats.

Nutrition Facts

Amount Per Day
45% Carb, 30% Protein, 25% Fat
% Daily Values*
Total Carbohydrate227g
Dietary Fiber 33g
Total Fat56g
Saturated Fat8g
Monounsaturated Fat36g
Polyunsaturated Fat8g
Omega-3 Fatty Acids2g
Omega-6 Fatty Acids7g
* Percent Daily Values are based on "Cedar's 45/30/25". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Cedar's 45/30/25Change

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