|Amount||Ingredient||$ / day||Source|
|66||g||Impact Whey Protein (Chocolate Mint)||$1.45||USMyProtein.com|
|11.3||g||Potassium Phosphate, Dibasic Food Grade||$0.30||Amazon (S)|
|3||g||BulkSupplements Pure Magnesium Glycinate Powder||$0.11||Amazon (S)|
|1.1||g||Choline L-Bitartrate||$0.04||Amazon (S)|
|0.2||pill||Bronson Vitamin K Triple Play Capsule (mixed in with powder)||$0.03||Amazon|
|2||pill||Kirkland Signature Vitamin D3 2000 IU||$0.04||CostCo|
|1||pill||Kirkland Signature Daily Multivitamin||$0.03||Costco|
|3.7||g||Iodized Salt (on food)||$0.00||WinCo|
|45||g||WinCo Whipping Cream||$0.19||WinCo|
Total Daily Cost:
|$2.27||Add Ingredients |
to Amazon Cart
This is a variation of my Chocolate Keto Liquid Cake that is intended to be consumed as a delicious supplement to regular food. I'll get all of my vitamins and electrolytes, and still have almost 50 g of protein and 1200 calories left to eat the rest of the day :)
I have salt listed twice in my ingredients. The first bit (1.2 g) goes in the soylent, and the second bit (3.7 g) goes on the food I eat throughout the day. I am a salt fiend, so I have no problem reaching my sodium goal, but I'm putting it in the recipe so my numbers work out :j
Lineage / Inspiration:
I was first inspired by the fabulous European recipe, Liquid Cake v1.3... But then I switched to a ketogenic diet, so I created my own version: Chocolate Keto Liquid Cake. Then I moved back to the US, so I spent some time looking at the ingredients in Keto Chow 1.0.4 and that's how I've arrived at this recipe :) I did a bunch of testing, so if you're interested in the nitty-gritty of recipe adjustments, you can check out my American Keto Experimental Recipe to see all the gruesome details :)
In the morning I take:
- 1 2000 IU vitamin D pill
- 8 g (makes about 600 mL) of bouillon (For sodium without making my soylent too salty. Also it makes a nice morning drink since I'm not a coffee fan.)
In the evening I take:
- 1 multivitamin
- 1 vitamin D pills
Once you decide you like this recipe you can multiply the quantities and easily make more than one day at a time for the same amount of effort. I usually make some multiple of 5 days worth at a time. Weigh each powder and dump them all into the same tupperware container. Open the vitamin K capsule(s) and pour its/their powdered contents into the tupperware. (0.2 capsules / day * 5 days = 1 capsule / 5 days) Put the lid on, and shake vigorously (holding the lid shut just in case!) while rotating the container through different angles until the powders are all well mixed.
Although you could grind the multivitamin up and add it to your powders, it's a lot easier to just swallow a pill. Meanwhile, the vitamin D has liquid inside, so that would be rather a mess. Just take a vitamin D pill every morning, and a vitamin D + a multivitamin every evening and you'll be covered :) (I know that the amount of vitamin D in this recipe may seem excessive, but apparently when they calculated the RDA for vitamin D they misplaced a decimal, and we're all supposed to be getting 10 times as much vitamin D as we'd thought.)
The total powders for 1 morning weigh about 84 g. I take a shaker bottle, run a little bit of hot tap water into the bottom, and then put it on the scale and zero the scale. I spoon 84 g of powder into my shaker bottle and add the blender ball. Then I add some more warm water (you'll have to experiment to see how much you like), close it tightly, and shake it for about 30 seconds or so. I put it in the fridge overnight, because it tastes much better after it has sat for at least a couple of hours to let the powders thoroughly dissolve. Also, this is mostly whey and I detest warm milk :p I find that the soylent mixes well enough in the shaker cup that I don't need to use a blender for this recipe, though YMMV.
Make sure you shake it a bit before drinking, just in case it's settled a bit. You may prefer a different texture, so you can experiment with more or less xanthan gum and water. Worst comes to worst, the first few times you make it you may end up needing to add some extra water to thin it out prior to drinking.
If you don't have a fridge at work I have two recommendations for you:
- Buy a neoprene blender bottle sleeve/sling to help keep your soylent cold.
- Buy some ice ball molds and make ice balls. Mix your soylent with a little less water than you like, and pop an ice ball in the blender bottle right before you leave for work.
Between the sleeve and the ice, your soylent should still be pretty chilly at lunch time :)
Please note that this beverage contains no preservatives, so in general it should be kept in the fridge and consumed within 3 days. Besides, it tastes like chocolate milk, and warm milk is pretty gross!
3.6 g total carbs - 1.1 g of fiber = 2.5 g net carbs :)
What's That Ingredient For?
|Whey Protein||• Need to meet my protein goal for the day!|
|Xanthan Gum||• While too much xanthan gum makes the beverage too thick and even slimy, a little bit gives it a nice, creamy mouthfeel.|
|Everything else||• Electrolytes, vitamins, and minerals, so I don't feel miserable or die of malnutrition :)|