Sean Superfood V3 Weight GainBodybuildingVeganTasty!

by Glint
Last updated April 8, 2015 Copy
AmountVolumeIngredient$ / daySource
180g2cupsVanilla Rice Protein$4.23Amazon
200gcupsOat Flour$0.51Amazon
200g2cupsMaltodextrin$0.56Amazon
100g½cupCanola Oil$0.19Amazon
1pill1capsuleDaily Multivitamin Powder Capsule$0.32Amazon
20g2tbspPsyllium Husk Powder$0.41Amazon
10g2tspPotassium Citrate$0.50Amazon
10gtbspNOW Foods Calcium/magnesium 1000/500 mg$0.44Amazon
4g1tspIodized Salt$0.01Amazon
1.5g3scoopCholine Bitartrate$0.19Amazon
0.7g¼tspStevia Powder$0.13Amazon
Amounts for:
Total Daily Cost:
$7.50Add Ingredients
to Amazon Cart

Based off of "Schmoylent" by axcho, but with a higher calorie intake and protein content.

Designed for steady lean mass gain while exercising ~ 5 days / week. ~160g protein per day (adjust freely based on body weight to roughly 1g/lb), higher fat content for maximal testosterone and other hormone synthesis and central nervous system recovery, enough carbs to hit 3000+ calories.

Recommended Preparation Protocol:

1) Measure out and combine all dry powder ingredients (i.e. everything except oil) in bag or jar (1-gallon ziplock bags work well). Each container holds one day of food. Best to prepare ~7 containers at a time (assembly line style). Tip: pull open multivitamin capsules and dump the powder contents into the mix.

2) Shake a few times to mix evenly. Can store dry powder indefinitely in air-tight container.

3) When ready to consume, mix contents of one bag with ~ 2.5 liters of water (blender is fastest). After mixing with water, add oil, and mix / blend / shake again. Can be stored in refrigerator for up to 3 days in air-tight container.

4) Store in refrigerator, consume as desired throughout the day. Shake once or twice each time before consuming as some mild settling may have occurred (can use Xanthan Gum to avoid settling if desired).

Notes:

  • Recipe is vegan.

  • Should still drink water in addition to consuming superfood.

  • If just looking to "try out" this recipe, buy the smaller (and much cheaper) versions of ingredients. Ingredients are linked to the largest bulk order possible (eg. 50 lbs of flour) so as to minimize the per-day cost, but this creates a very large start-up cost for someone just looking to try it for a day or two.

  • Can mix up fractions of a bag instead of an entire bag at a time, if desired, for just a single meal instead of an entire day of food (in which case, can "eyeball" how much oil to add -- not important if too much / little, or if completely omitted if eating other food).

  • Consistency will vary slightly within the first several hours after blending (from grittier to slightly smoother and higher viscosity).

  • If wishing to vary overall caloric content, do so by proportionally changing the macronutrient ingredients only (rice protein, oat flour, maltodextrin, and canola oil). Leave the other ingredients the same, to ensure complete nutrition remains. Additionally, if substantially reducing caloric content (to < 2800 calories / day), can entirely omit Maltodextrin (it exists only as a pure carbohydrate source beyond the maximum amount of oat flour that can be used before exceeding max RDI's for other micronutrients).

  • Can vary how much water added to control thickness / consistency of shake.

  • Can optionally add Xanthan Gum. It reduces settling and separation over time for the blended up mix. However, I personally prefer to omit the Xanthan Gum, as I do not like the gel-like texture it causes after a few hours.

  • Increase sodium (salt) content to account for high activity levels (i.e. lots of sweating).

Future Considerations:

  • Consider replacing Maltodextrin with rice flour.

Nutrition Facts

Amount Per Day
45% Carb, 21% Protein, 34% Fat
Calories3192
% Daily Values*
124%
Total Carbohydrate355g
105%
Dietary Fiber 40g
135%
Protein167g
139%
Total Fat121g
Saturated Fat11g
Monounsaturated Fat69g
Polyunsaturated Fat35g
589%
Omega-3 Fatty Acids9g
149%
Omega-6 Fatty Acids25g
Cholesterol0mg
Calcium
137%
Vitamin A
167%
Chloride
104%
Vitamin B6
788%
Chromium
343%
Vitamin B12
4167%
Copper
153%
Vitamin C
119%
Iodine
175%
Vitamin D
241%
Iron
420%
Vitamin E
244%
Magnesium
283%
Vitamin K
131%
Manganese
436%
Thiamin
949%
Molybdenum
167%
Riboflavin
788%
Phosphorus
266%
Niacin
143%
Potassium
124%
Folate
116%
Selenium
251%
Pantothenic Acid
208%
Sodium
137%
Biotin
100%
Sulfur
403%
Choline
120%
Zinc
149%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2400 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, 2400 caloriesChange

3 Reviews

1 review
5 months ago
Good overall taste
Higher than average energy level
Snacky betwen meals
Somewhat gritty
Reviewer tried this recipe 2-5 times
Reviewer is currently using this recipe

I had tried the official Soylent but was having an allergic reaction that caused a severe sore throat. After switching to this DIY mixture, my sore throat is gone!

[ + ] Taste This tastes much better than Soylent. My boyfriend tried Soylent and then legitimately spit it out, but when he tried this one he was at least capable of swallowing it. I personally had no problem with Soylent, but it's obvious that there's something better-tasting about this recipe.

[ + ] Easy to Make Takes 5 minutes to whip together all of the ingredients. Just add oil and water to the powder when you're ready.

[ + ] Vegan I love that the most popular bodybuilding formula on this website is vegan.

[ + ] Price Trying to get all of your nutrients through a vegan diet while exercising is pretty difficult, not to mention expensive. A meal replacement that's tailored to bodybuilding AND is less than $10/day is a godsend.

[ + ] Protein and Calories If you're an active person, the original Soylent recipe is not going to be providing you enough calories. This one will. And the protein content is about 50% higher than the original Soylent recipe as well.

[ +/- ] Texture The texture is... interesting. No matter how you take it, it's gritty. When you first mix in the liquids, it's pretty smooth and drinkable. Once it has been refrigerated it becomes a slimy, sticky goop that is honestly disgusting and hard to take. LUCKILY, letting it sit for about 30mins on a countertop will re-establish its original smooth/liquidy consistency. I found it impossible to drink out of the fridge, but easy to down after it has "thawed".

As an aside, the oil in this recipe will eventually rise to the top if it sits for a while. Always drink this out of a container that has a lid so that you can shake it up again and mix the oil back in.

1 review
9 months ago
Good overall taste
Higher than average energy level
A little gritty
Above average flatulence
Reviewer tried this recipe more than 10 times
Reviewer is currently using this recipe

Overall, I really enjoy this version of DIY Soylent. It now comprises ~100% of my daily calories. I work out for 1.5 - 2 hrs per day, 6 days/week... maintaining relatively high and steady energy levels.

I've modified it in the following ways to suit my flavor/texture and macro preferences:

  • 10g Ground Cinnamon
  • Reduced from 200g to 80g of Maltodextrin
  • Added 10-20g
  • Reduced from 100g to 83g of Canola Oil
  • Total calories reduced from 3192 to 2577kcal

https://diy.soylent.com/recipes/okaysoylent (all credit to glint & axcho)

I also add the following supplements:

  • Creatine
  • Beta Alanine
  • L-Carnitine

The only negative aspect I can report is the flatulence. However, I have read that this experience is common upon transition. To remedy, I have began to add probiotics and digestive enzymes.

Kudos!

1 review
2 years ago
Good overall taste
A little gritty
Snacky betwen meals
Reviewer tried this recipe 5-10 times
Reviewer is currently using this recipe

Tasty and easy to down. When first mixed, the consistency is smooth and a tiny bit gritty but within 5-8 hours the drink turns into sludge.