|Amount||Volume||Ingredient||$ / day||Source|
|200||g||Whole-Grain Oat Flour, Honeyville Farms||$0.56||Honeyville|
|120||g||Masa Harina, Bob's Red Mill||$0.50||Amazon|
|80||g||Rice Protein Powder, Bulkfoods||$1.11||Bulkfoods|
|28||g||2||tbsp||Canola Oil, Expeller Pressed||$0.13||Local - Whole Foods|
|3||pill||Omega 3 Fish Oil, NOW Supplements||$0.33||Amazon|
|2||pill||Calcium + D3, Kirkland Signature||$0.04||Amazon|
|1||pill||Multi-Vitamin, Kirkland Signature||$0.03||Amazon|
|10||g||1||scoop||Collagen Peptides, Zammex||$0.43||Amazon|
Total Daily Cost:
|$3.63||Add Ingredients |
to Amazon Cart
I'm currently doing 100% meal replacement Sunday through Friday, so i mix six days worth of powder every weekend. The weekly powder mix consists of:
- oat flour
- masa harina
- rice protein
- vitamin K crushed
- potassium chloride
- choline bitartrate
Some comments on the potassium chloride:
As of 2019, the adequate intake of potassium has been lowered from 4700mg / day (males and females) to 3,400mg / day for males and 2,600 mg / day for females.
As chloride is assumed to be in foods in equimolar amounts (in sodium chloride), the upper limit for chloride is set at an equimolar basis - 3.6 g (100 mmol)/day. So basically, chloride levels are set to the amount present in acceptable levels of sodium chloride (table salt).
https://www.nal.usda.gov/sites/default/files/fnic_uploads/water_full_report.pdf - page 381
Since roughly half the chloride is from potassium chloride, i believe the level of chloride in this recipe is acceptable.
I use a Vitamix blender to prepare my daily recipe the night before. I add enough water to make approximately 2 liters of diy soylent. I drink 1 serving in the morning for breakfast, 2 servings for lunch, and 1 serving for dinner. I also try to drink plenty of plain water - at least 3 liters.
Each day i use 405 grams of the powder mix. I mix in the salt separately every day, or i can substitute a flavoring such as 2 cubes of chicken bullion (which has 1800mg sodium as opposed to 1200 mg in 1/2 tsp salt). I add the calcium and multi-vitamin into the blender daily, along with the canola oil.
I tried the chia seeds in the recipe, but i did not like the taste or texture. So i blend the chia seeds (the night before) in 1 liter of water along with 1/2 whole lemon (seeds, peel, and all), and drink that during the day separately.
I take the collagen peptides each morning in a glass of water, which helps with back / joint pain, and i take the fish oil capsules every night.
I find myself very satisfied throughout the day, and sometimes feeling very full, probably due to the large amount of fiber. Having experimented with various flavors, i favor savory over sweet. I want to feel like i'm having a real meal like ramen or soup, as opposed to a dessert. However, i have found that no flavoring is best for long term use.