Solid Soylent (UK RDA Flap Jacks) 2500kcal

Last updated April 1, 2016 Copy
AmountIngredient£ / daySource
210gUltra Fine Scottish Oats (original)£0.42Bulk Powders
8gPsyllium Husk Powder£0.11Bulk Powders
100gWhey protein concentrate 82£0.94Bulk Powders
3gLo Salt£0.01Local
80gCanola Oil (rapeseed oil)£0.20Tesco
60gSyrup, cane (Golden Syrup)£0.10Tesco
83gSugars, brown£0.21Tesco
40gSugars, powdered£0.10Tesco
2gMSM£0.07Bulk Powders
1.4gCholine bitartrate£0.05Bulk Powders
6gPotassium Gluconate£0.15Amazon
1pillvitamin and mineral supplement - Boots£0.06Boots
1pillvitamins A, C, and E, and selenium - Boots£0.11Boots
85mlWater, tap, drinking£0.00
Amounts for:
Total Daily Cost:
£2.52Add Ingredients
to Amazon Cart

Make sure you use proper oats rather than the ultra fine variety in the ingredients recipe. One day I'll get around to changing that.

This is the recipe:

  1. Place oats, whey powder, psyllium husk, salt, brown sugar, syrup and oil in a food processor and pulse until fully mixed, but be careful not to overmix making sure the oats keep their texture. Add the water until it forms a stiff mixture.
  2. Line a buttered baking tin with re-usable non-stick silicone baking sheets and spoon in all the mixture.
  3. Using the back of a spoon press into the corners so the mixture is flat and score the mixture into 6 rectangles. A pizza wheel works well.
  4. Place in the oven and bake on 180 celsius until golden brown (about 20 minutes).
  5. Once the oat mixture is cool, mix the MSM, choline bitartrate, potassium gluconate and both vitamin pills (crushed) into the icing sugar in medium bowl. Add water, a few drops at a time, until the mixture is stiff and a little runny.
  6. Pour the icing mixture evenly over the flapjack.
  7. Drool.
  8. Once set, eat everything.

Solid Soylent 2000kcal - https://www.completefoods.co/diy/recipes/solid-soylent-uk-rda-flap-jacks-2000kcal

Solid Soylent 1500kcal - https://www.completefoods.co/diy/recipes/solid-soylent-uk-rda-flap-jacks-1500kcal

This 2500kcal recipe has lower protein levels than the lower calorie versions. Those recipes have higher protein levels because their calorific value is low, so people using them are more likely to be trying to lose weight - higher protein can keep you feeling fuller for longer. Actually, this recipe is far closer to the right kind of balance. High protein diets can put stress on your kidneys; whereas low protein diets have been linked to extended life spans.

(Photos from 1500kcal version. Before baking, after baking and iced)

Nutrition Facts

Amount Per Day
47% Carb, 17% Protein, 36% Fat
Calories2506
% Daily Values*
100%
Total Carbohydrate300g
101%
Dietary Fiber 24g
111%
Protein105g
109%
Total Fat104g
Saturated Fat10g
Monounsaturated Fat55g
Polyunsaturated Fat29g
290%
Omega-3 Fatty Acids5g
108%
Omega-6 Fatty Acids18g
Cholesterol0mg
Calcium
257%
Vitamin A
100%
Chloride
106%
Vitamin B6
102%
Chromium
114%
Vitamin B12
100%
Copper
156%
Vitamin C
225%
Iodine
100%
Vitamin D
100%
Iron
180%
Vitamin E
340%
Magnesium
326%
Vitamin K
145%
Manganese
472%
Thiamin
253%
Molybdenum
111%
Riboflavin
124%
Phosphorus
253%
Niacin
114%
Potassium
102%
Folate
159%
Selenium
415%
Pantothenic Acid
149%
Sodium
105%
Biotin
100%
Sulfur
100%
Choline
105%
Zinc
169%
 
* Percent Daily Values are based on "UK RDA (high protein) (updated and accurate)". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: UK RDA (high protein) (updated and accurate)Change

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