hackerschool 2000Cal barrachois v1.2

Last updated October 11, 2013 Copy
AmountIngredient$ / daySource
40golive oil$0.53amazon
35gsunflower oil$0.41amazon
0.01gvitamin D3 (in extra virgin olive oil)$0.01amazon
100goat flour$0.52amazon
20gcoconut flour$0.18amazon
85gsoy protein powder (Trader Joe's unflavored)$1.50Trader Joe's
75gsugar (coconut)$0.84amazon
20gcocoa powder$0.72amazon
25gflaxseed meal $0.21amazon
20gpotassium gluconate$0.62amazon
15gsoy lecithin$0.31amazon
3.1giodized salt$0.03amazon
1gvitamin C crystals$0.03amazon
1gcalcium citrate$0.04amazon
5gorange peel$0.17amazon
0gginger$0.00amazon
0gcoffee beans$0.00amazon
0gcoconut shredded$0.00amazon
Amounts for:
Total Daily Cost:
$6.13Add 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.

Nutrition Facts

Amount Per Day
32% Carb, 18% Protein, 50% Fat
Calories2076
% Daily Values*
69%
Total Carbohydrate173g
100%
Dietary Fiber 28g
111%
Protein94g
184%
Total Fat120g
76%
Saturated Fat17g
Monounsaturated Fat56g
Polyunsaturated Fat32g
429%
Omega-3 Fatty Acids7g
148%
Omega-6 Fatty Acids25g
Cholesterol0mg
Calcium
124%
Vitamin A
172%
Chloride
102%
Vitamin B6
177%
Chromium
167%
Vitamin B12
256%
Copper
488%
Vitamin C
1187%
Iodine
308%
Vitamin D
135%
Iron
436%
Vitamin E
309%
Magnesium
165%
Vitamin K
102%
Manganese
400%
Thiamin
221%
Molybdenum
842%
Riboflavin
148%
Phosphorus
264%
Niacin
145%
Potassium
116%
Folate
118%
Selenium
185%
Pantothenic Acid
216%
Sodium
136%
Biotin
1026%
Sulfur
143%
Choline
101%
Zinc
219%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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