Chocolate Milk - Oat Tasty!

Last updated March 26, 2014 Copy
AmountIngredient$ / daySource
20gNavitas Naturals Organic Raw Cacao$0.54Amazon (S)
10gBob's Red Mill Chia Seeds$0.14Amazon (S)
10gBob's Red Mill Soy Lecithin Granules$0.19Amazon (S)
4gPotassium Citrate$0.12Amazon
7.5mlExtra Virgin Olive Oil$0.09Amazon
14.9mlMCT Oil$0.28Amazon
1500mlNew York City Drinking Water$0.00Tap
50gBrown Sugar$0.22Amazon
90gOat Flour/Powder$0.41Bob's Red Mill
5gOat Fiber - 4 Pound Bag$0.06Amazon
520mlMilk, whole, 3.25% milkfat, with added vitamin D$0.41Kroger
1gIron Tablets$0.16Amazon
1pillNow Foods, ADAM Superior Men's Multiple Vitamin$0.18Amazon
1pillNOW Foods Calcium & Magnesium$0.05Amazon
83gWhey Protein Concentrate$1.28NovusLife
5gFitness Fiber$0.23Amazon
3pillNOW ULTRA OMEGA-3 - 500 EPA / 250 DHA$0.38Amazon
1gVitamins D and K with Sea-Iodine$0.32Amazon
3gSea Salt$0.01Amazon (S)
30gMaltodextrin (from corn)$0.21Amazon
Amounts for:
Total Daily Cost:
$5.29Add Ingredients
to Amazon Cart

You'll notice High Vitamin D, K & Iodine. I feel the current RDA standards are much too low, and I prefer to have them higher. You can swap that vitamin out for individual pills. It doesn't impact the price. Now Foods has decent vitamin D and K pills on Amazon.

Admittedly, Folate is a little low and I'm trying to figure out an easy way to raise it. No immediate risk though -- Your body has a small storage of it and should last a number of weeks before running out. Easiest cheat is just to double the Multi-vitamin, but I personally would like to reduce the excess amount of unnecessary vitamins/minerals. I may add a folate supplement pill at some point.

This also complies with the guidelines outlined in this article: http://discourse.soylent.me/t/optimal-micronutrient-ratios

I've tuned this to specifically myself. If you were to readjust it for yourself, I'd start with calculating your protein needs. I'm using lean body mass in kg*1.8. Your needs may dictate more.

Once protein is established, you'll need to adjust the carbs to reduce the glycemic load. Where it's right now for me, I feel no effects of brain fog or tiredness afterwards. I'd try to pay attention to hunger as well -- If you're getting hungry again a few hours after heating, the insulin spike may have been too high. For testing, I suggest making just enough for a single meal. 1/3 of the total ingredients and try it. I feel like that's a realistic test you can use to test flavor and overall feeling.

When you find the right balance for carbs, put the rest of your caloric needs into fat. I encourage at least 0.4g per pound of lean body mass. Less than that, and your body may not have the necessary materials for certain hormones.

Lastly, adjust fiber for your personal preference. It's recommended to have 14g per 1000 calories. I think it takes some experimentation to find the right spot for yourself. Keep in mind, it can affect both your glycemic response, as well as your digestion later. Too much when you're not used to it, can cause cramping.

For preparation, I mix all the dry ingredients in a mason jar while using a food scale to measure the weights. Add milk to a takeya pitcher, add dry ingredients, shake vigorously, then use an immersion blender. I prefer to let it sit overnight, and before consuming. If you don't enjoy the texture of the chia seeds, you can blend again in the morning. It'll actually help with emulsion at that point.

I don't crush or mix my vitamins into the drink. I just drink them with water or soylent as you would normally. I tried it for awhile and just made a huge mess, and wasted time.

I haven't spent any real time trying to optimize cost. And don't feel obligated to buy these specific brands -- This is just what I had on hand, or knew were easy to obtain. The last ingredient that might show up, is some sort of artificial sweetener. I think it's current sweetness is fine, but when I used Optimum Nutrition's chocolate whey, it had sucralose in it. It was much sweeter and I liked it quite a bit, and may add it back to mine.

Nutrition Facts

Amount Per Day
44% Carb, 24% Protein, 32% Fat
Calories1693
% Daily Values*
Total Carbohydrate187g
106%
Dietary Fiber 28g
101%
Protein100g
Total Fat61g
Saturated Fat30g
Monounsaturated Fat14g
Polyunsaturated Fat12g
237%
Omega-3 Fatty Acids5g
1139%
Omega-6 Fatty Acids7g
Cholesterol65mg
Calcium
172%
Vitamin A
195%
Chloride
104%
Vitamin B6
1023%
Chromium
171%
Vitamin B12
2682%
Copper
185%
Vitamin C
139%
Iodine
1171%
Vitamin D
918%
Iron
336%
Vitamin E
345%
Magnesium
178%
Vitamin K
965%
Manganese
248%
Thiamin
1163%
Molybdenum
483%
Riboflavin
1554%
Phosphorus
376%
Niacin
135%
Potassium
122%
Folate
92%
Selenium
328%
Pantothenic Acid
636%
Sodium
105%
Biotin
500%
Sulfur
346%
Choline
112%
Zinc
175%
 
* Percent Daily Values are based on "QuidNYC's DRI for Him: Male, 31-50". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: QuidNYC's DRI for Him: Male, 31-50Change

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