Amount | Ingredient | $ / day | Source | |
---|---|---|---|---|
40 | g | olive oil | $0.53 | amazon |
35 | g | sunflower oil | $0.41 | amazon |
0.01 | g | vitamin D3 (in extra virgin olive oil) | $0.01 | amazon |
100 | g | oat flour | $0.52 | amazon |
20 | g | coconut flour | $0.18 | amazon |
85 | g | soy protein powder (Trader Joe's unflavored) | $1.50 | Trader Joe's |
75 | g | sugar (coconut) | $0.84 | amazon |
20 | g | cocoa powder | $0.72 | amazon |
25 | g | flaxseed meal | $0.21 | amazon |
20 | g | potassium gluconate | $0.62 | amazon |
15 | g | soy lecithin | $0.31 | amazon |
3.1 | g | iodized salt | $0.03 | amazon |
1 | g | vitamin C crystals | $0.03 | amazon |
1 | g | calcium citrate | $0.04 | amazon |
5 | g | orange peel | $0.17 | amazon |
0 | g | ginger | $0.00 | amazon |
0 | g | coffee beans | $0.00 | amazon |
0 | g | coconut shredded | $0.00 | amazon |
Amounts for: Total Daily Cost: | $6.13 | Add Ingredients to Amazon Cart |
Based closely on Zach's http://www.cookingfor20.com/2013/06/18/hacker-school-soylent-recipe/ .
According to Zach, sulfer and chloride are not well documented in ingredient lists. Given that (a) chloride levels tend to follow sodium, and (b) sulfer tends to be OK if there's enough protein, I've added both ingredients in consistent proportions to those in the soy protein (which has much of the non-salt sodium here).
I've added several micronutrient :
* A fractional drop of liquid D3 per day to the olive oil instead of pill supplements.
* Vitimin C in in crystals.
* Calcium citrate powder.
* One more gram of table salt to ensure that sodium & chloride levels are good.
The total fat ends up a somewhat above the US male DRI 2000 Cal while the carbs and fiber are a bit below.
I'm experimenting with
* coconut flour in place of some of the oat flour, though keeping the same calories means a bit lower carbs and higher fat
* sunflower oil in place of some of the olive oil (the omega6's are still high, and the vit K is covered in the Trader Joe's soy)
I've also tried several flavor additions : orange peel, ginger powder, ground coffe, and shredded coconut (which changes the consistency of the drink) - all things I enjoy mixed with chocolate. The amounts are small enough (5gm/day or so) that the nutrition isn't strongly affected. Marinating the olive oil in orange peels is a variation I've considered but not yet tried.
Although I've listed amazon ingredients for convenience, in many cases I'm actually using similar ones obtained locally.