Nelson's Sugarless Shake

Last updated October 28, 2020 Copy
AmountIngredient$ / daySource
75gQuick Oats$0.10Woolworths
160gMaltodextrin$0.93Bulk Nutrients
100gWhey Protein Concentrate (Flavoured)$2.00
87.5gPeanuts (Crushed)$0.64Coles
15gLinseed meal (aka. Flaxseed meal)$0.07Woolworths
10gSoy Lecithin Granules$0.23Woolworths
10gDiet Rite Salt Lite$0.16Woolworths
1gXanthan Gum$0.05Woolworths
1pillCentrum Men Multivitamin (Aust/NZ)$0.27Chemist Warehouse
1gPsyllium Husk Powder$0.02Coles
Amounts for:
Total Daily Cost:
$4.48Add Ingredients
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Recipe Goals

  • Few and easy to obtain ingredients
  • Low Cost
  • Long term sustainability: Low lactose, no sugar, low saturated fat
  • It's not complete but that's okay!

Recipe Notes

  • The macros/calories/fibre are set to my personal preference. I highly recommend you modify the recipe to fit your own energy needs and soylent usage.
  • This recipe relies on flavourings from the whey protein for its flavour. For extra flavour, you can add ingredients such as cocoa and cinnamon.
  • Add more xanthan gum for a thicker consistency
  • Oats need to be powdered - use a blender or pay more for powdered oats
  • Crush the multivitamin and add to the mix (I use mortar and pestle)
  • Makes about 2.1L total. For best taste/texture, add water at least an hour before drinking.

Thanks to the other (mostly Aussie) DIYers from whom I've borrowed ideas from Happy to answer any questions. I've had plenty of this particular recipe.

Nutrition Facts

Amount Per Day
46% Carb, 24% Protein, 30% Fat
% Daily Values*
Total Carbohydrate228g
Dietary Fiber 21g
Total Fat67g
Saturated Fat13g
Monounsaturated Fat25g
Polyunsaturated Fat22g
Omega-3 Fatty Acids4g
Omega-6 Fatty Acids18g
* Percent Daily Values are based on "Australian Government RDIs (Male 19-30)". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Australian Government RDIs (Male 19-30)Change

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