| 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 | g | ½ | tsp | Salt | $0.00 | Local |
| 0.5 | portion | ½ | piece | Lemon, Whole | $0.10 | Local |
| 36 | g | 3 | tbsp | Chia Seeds | $0.28 | Amazon |
| 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 | ||
| 0.167 | pill | Vitamin K | $0.01 | Amazon | ||
| 4 | g | Potassium Chloride | $0.07 | Amazon | ||
| 1.23 | g | Choline Bitartrate | $0.03 | Amazon | ||
| 10 | g | 1 | scoop | Collagen Peptides, Zammex | $0.43 | Amazon |
Amounts for: 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.
Old: https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly
New: https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
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.