|Amount||Volume||Ingredient||$ / day||Source|
|100||g||Whole Wheat Flour||$0.18||Amazon|
|70||g||EAS Whey Protein Powder (Vanilla)||$1.33||Amazon|
|4||g||Now Foods Calcium Citrate||$0.15||Amazon|
|1||g||1||capsule||One Daily Superfood Multivitamin||$0.32||Amazon|
|0.75||g||Spices, cloves, ground||$0.03||Amazon|
Total Daily Cost:
|$3.31||Add Ingredients |
to Amazon Cart
Solid soylent always seemed like a good idea to me. Goo is messy and not super appetizing, and besides, eating things is generally a positive experience. I wanted to create a solid recipe that was good tasting and agreeable to eat, easily portable, not easily spoilable, inexpensive, and made as much as possible with ordinary ingredients that one might have lying around the kitchen.
I think I've been pretty successful in achieving those goals. Baked oatmeal soylent is tasty--it's dense, nutty, barely sweet, and really satisfying. It looks like it's going to taste like an oatmeal cookie, and to a minor extent it does, but rather than coming off as sweet it seems rich and high in protein, in a good way, reminiscent of eating meat. It is super portable--bake a day's worth in half of a 9x13 pan and it forms a dense square, like a pan of cookie bars. Cut this into quarters and you have meal sized squares that can easily go into a plastic bag in your backpack. They require no refrigeration and keep just fine for a couple days. The cost is barely over $3/day, and, aside from protein powder and added nutrients, it's made with regular kitchen things rather than weird internet things. Somehow this makes it seem less foreign, and it also makes it much cheaper to get started making.
So far I've been eating this two meals a day for about a week--250 calories for breakfast, 500 for lunch, and 250 for a mid afternoon snack--and I'm really pleased with the results. Despite being solid and super dense, it is totally satisfying and doesn't leave me hungry. And I feel really good eating it. I think I generally eat pretty well normally, but eating this I have significantly more energy. And it makes it super easy to smuggle lunch into the library!
Dump everything in mixer (mix dry things first, then add eggs and oil), pat into oiled 9x13 pan. One day's worth will take up half the pan, so it's quite convenient to make two days' worth at once. Bake for 25-30 mins at 350 F. Cool, and cut into squares.
Known issues/potential improvements:
--manganese & niacin are a bit high. Not too concerned about either, as both are only very slightly over, and I usually only eat two meals of this per day.
--slightly low in in vitamin K
--could save about $0.27/day by swapping the fancy vitamin for a cheaper one, like the standard issue Kirkland one that costs 3 rather than 30 cents. This leaves you somewhat low on vitamin D, which shouldn't be much of an issue if you're getting a decent amount of sunlight.
--could easily go higher on protein, if desired
Edit (27 July 2015) I've been eating this for about half my calories most days (some days most of my calories), and it's going really well. I feel really good. Several tweaks: bake time increased from 12 to 20 minutes (nicer texture, makes it hard and verging on crunchy), dialed down the cinnamon, added allspice, which gives it a really pleasant, subtle taste.
Edit (20 September 2015) Changed spices a bit (added cloves, reduced cinnamon), increased bake time. Tastes better than ever!
Edit (26 January 2016) Here are two improved versions of this recipe, Baked Oatmeal 2.0 and Baked Oatmeal 3.0, that I've been working off of for the past few months. Both are improved, and have different macro ratios. 2.0 is 30% fat, 3.0 is 23% fat. Have been eating 3.0 lately and it's glorious.