|Amount||Ingredient||£ / day||Source|
|650||g||Ultra Fine Scottish Oats||£1.30||Bulk Powders|
|0||g||Brown (Unbleached) Rice Flour||£0.00||Doves Farm|
|50||g||Soya Protein||£0.50||Bulk Powders|
|50||g||Whey Protein Isolate 97||£0.98||Bulk Powders|
|90||ml||Carotino Oil||£0.32||Asda, :P|
|10||g||Chia Seeds||£0.10||Real Food Store|
|1||g||Complete Multivitamin Complex||£0.10||Bulk Powders|
|15||g||Potassium Gluconate||£0.37||Amazon UK|
|2||g||Choline Bitartrate Powder||£0.06||Bulk Powders|
|1||g||Doctor's Best MSM Sulfur Powder||£0.05||Amazon UK|
|1||pill||Doctor's Best Magnesium||£0.06||Amazon UK|
|1||pill||Solgar Kelp Tablets||£0.03||Amazon UK|
|1||pill||FSC Vitamin A||£0.05||Amazon UK|
|1||pill||Calcium + Vitamin D3 + Vitamin K1 Tablets||£0.07||Bulk Powders|
|0||g||Iodized Sea Salt||£0.00||Amazon UK|
|15||g||Creatine Monohydrate||£0.16||Bulk Powders|
|0.25||g||DMAE Powder||£0.01||Bulk Powders|
|0.25||g||Grape Seed Extract||£0.02||Bulk Powders|
|0||pill||Digezyme Tablets||£0.00||Bulk Powders|
|2||g||HMB Powder||£0.07||Bulk Powders|
Total Daily Cost:
|£4.42||Add Ingredients |
to Amazon Cart
This is an experimental recipe, adapting both principles of this following recipe (https://www.completefoods.co/diy/recipes/smart-gainer-2300-good-for-study), and my own previous experiments to create a nutritionally balanced, effective soylent for those trying to build lean mass. In the end this will also either be designed to have a neutral taste or as neutral a taste as possible, so it can be flavoured in a more flexible way.
The recipe also happens to be pretty cost effective for the nutritional content, so tuning this for the diet of an average person should be relatively cheap.
The macronutrient levels have been balanced for my own needs, but it shouldn't be hard to play with the numbers of key ingredients to make a version suiting your own needs while maintaining a complete nutritional profile.
Although a diverse range of oils were originally added in a previous version, Carotino Oil happens to make the whole process very simple. Its pretty much perfectly balanced in Omega 3 and 6 fatty acids, and i've been able to easily find it at both Tesco and Asda.
Chia Seeds can be added into the soylent without grinding them into a powder first, but they can also be ground if you want them to mix into the soylent better. I find they're small enough to not disrupt the texture of it, but it's up to you.
A mix of Soya and Whey Protein have been used to create a balance between the high protein digestion rate present in Soya Protein, with the complete amino acid profile found in Whey Protein. Whey Protein Isolate is used in this recipe as I personally am lactose intolerant, but Bulk Powders sell a standard Whey Protein as well that if substituted will make the recipe cost even cheaper (be aware the normal version has additional carbs and fats, and is not as highly concentrated in protein).
To make ingredient ordering easier, to better ensure ingredient quality and because i don't like buying from Amazon for various ethical reasons, as many ingredients as possible will be sourced from Bulk Powders. For anyone living in another EU country, this also has the benefit of being able to order ingredients from them without shipping issues, and with no additional shipping fees if you order over £100 worth of goods, rather than having to substitute ingredients and find other sources for ingredients.
Currently the ingredients sourced from Real Food Store can also be purchased from Bulk Powders, they were added as a cost saving measure as the Coconut Oil in particular on BP is really expensive even for organic oil. If you prefer ordering from them or live in the EU, check them out:
Chia Seeds - http://www.bulkpowders.co.uk/chia-seeds.html Coconut Oil - http://www.bulkpowders.co.uk/organic-virgin-coconut-oil.html POTENTIAL ADJUSTMENTS
If you live in a hot country and are regularly exposed to sunlight outdoors (not through a window), you can reduce or remove any Vitamin D3 supplementation in this recipe, as your body will already be synthesising it. If you live above France or Germany, chances are you'll need it :3
Every item listed below Iodised Sea Salt is an extra component and is not necessary for the complete nutritional profile the recipe offers. Adjust these settings to your liking :)
LiquiFlav is currently the main source of flavouring, as it keeps the taste flexible (i personally get bored quickly with the same flavour), and the latest version happens to be pretty damn good at eliminating the taste of Whey and Soy protein. I can recommend both Raspberry and Chocolate (with an added hint of Peppermint Oil, which you can find in any baking ingredients aisle of your local supermarket), but i haven't tried Strawberry as of yet.
PREPARATION 1) Stick ingredients into a blender 2) Turn on blender 3) Pour contents into cup
I normally prepare everything apart from the oats in separate containers, each one weighed in amounts for exactly one days worth of soylent. When making soylent i scoop half a container of powder into the blender, shaking the contents beforehand. I then add 6 1/2 scoops of oat powder, then measure and pour in the oil. The blender is then filled with water (usually so it reaches 1.6L mark, if you don't have a high capacity blender then compensate by reducing the amount of ingredients). Add the flavouring to your liking, and turn on for about 30 seconds.
Pour some out into a cup, and keep the rest in the fridge.
Manganese levels are too high due to their natural occurrence in both Rice Flour and Oats, and reliance on oats as a carbohydrate source makes it hard to digest. This will be edited in the next week or two.
I currently don't actually use Iodised Sea Salt as it tastes kind of crud. I will be finding a much better source of Sodium soon.
Feel free to ask any questions on the comments section, and I will try to answer them as best as I can.