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.