| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 1250 | ml | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | $10.59 | Checkers | ||
| 0 | g | Corn flour, masa, unenriched, white | $0.00 | Checkers | ||
| 350 | g | Bananas, raw | $2.10 | Checkers | ||
| 250 | g | Oats | $4.74 | Checkers | ||
| 4 | g | Egg, whole, raw, fresh (Large) | $7.32 | Checkers | ||
| 1 | pill | Centrum Men Multivitamin | $2.37 | Checkers | ||
| 25 | g | Canola Oil | $0.56 | Checkers | ||
| 3 | g | Table Salt | $0.03 | Checkers | ||
| 250 | g | Yogurt, plain, low fat, 12 grams protein per 8 ounce | $5.74 | Checkers | ||
| 30 | g | Sugar, granulated | $0.28 | Checkers | ||
| 15 | g | 15 | tsp | Oil, olive, salad or cooking | $0.00 | |
Amounts for: Total Daily Cost: | $33.72 | Add Ingredients to Amazon Cart | ||||
This is a preliminary -THEORETICAL- recipe for soylent based on ingredients you can find in South African supermarkets. My primary objective was to create a mixture that would give you all the nutrients you need, based on Australian RDI's (as South Africa does not have its own). Feel free to modify the nutrient profile as you wish, and adjust the ingredients to your choosing.
This variant of soylent HAS NOT BEEN TESTED YET. What you see in the recipe is purely theoretical. I have no idea how it will taste and whether or not it will give you the sh!ts.
Further modification will enhance the flavour, texture, and nutrient balances.
Note: Read up on manganese overdosing - its unlikely, as the source is from food rather than supplements, but check it out first. Vitamin K has to do with your vegetables. You'll notice if you change the nutrient profile you'll have a Vitamin K defeciency - eat some veggies on the side.
At the moment I do not think this recipe is ready to be a TOTAL meal replacement, but I think you'll have no problem if you substitute lunch or something with this. The key is balance people, "moenie die hoender se hol ruk nie!".
Contributions / variants is welcome. Please give credit where credit is due.