Suel - Meal Replacement

Last updated March 16, 2016 Copy
AmountVolumeIngredient$ / daySource
228g2cupsMasa harina$0.23WalMart
144g4scoopCarnation Instant Breakfast$1.80WalMart
709mlcupsMilk, whole, 3.25% milkfat, with added vitamin D$0.72WalMart
60g8tbspSeeds, chia seeds, dried$0.67WalMart
4g½tspIodized Salt$0.01WalMart
Amounts for:
Total Daily Cost:
$3.43Add Ingredients
to Amazon Cart

o I set out to make something that anyone could walk into a WalMart and walk out with everything you need to make a DIY Soylent. I also wanted it to be even measurements, and possible to find at any grocery store. I wanted multiple sources of protein, no pills, and as few ingredients as possible. It's got some problems, I'll admit, but it's a meal replacement, not a never eat muggle food again. It's also a little expensive, but we're excluding shipping costs because WalMart, and we're not buying in bulk. You could reduce the cost by swapping the Carnation for a Multivitamin, but you would lose out on flavor, or you could buy Carnation in bulk. All that said, it's stupid easy. Everything is an even measurement. I imagine it will taste like Coco Pebbles.


  • Choline - You'll need to supplement. Brewer's yeast is a good source. I would imagine it would be present in Marmite, but the site doesn't list it. Brewers yeast is also not listed. Also, what are the repercussions of adding yeast to this product? Ultimately, supplementation seems like the easiest course of action.
  • Chromium and Molybdenum - You're on your own. I think that these are not listed by the USDA so they're not added for regular food items. Lintels, for example, should have high levels of molybdenum, but they show 0 in the ingredient listing. Grape Juice should have 8ug/cup. It is also listed at 0. Let me know if you have feedback on this.
  • Potassium is a little flat.


  • Protein and Fat low, higher carbs - Honestly, this is a non-issue for me. 50g is the lower limit for protein. I don't think you're going to hurt your body with this. The lower fat might also be a concern. Over all, I'm happy with the percentages.
  • High sodium - It's a little high. Compared to the average intake, however, I'm sure it's quite low. Plus, with the extremely low cholesterol, I think your heart can handle it.

This is an untested work in progress. If you have any suggestions, I'd like to hear them. Click here for Suel v2.

Nutrition Facts

Amount Per Day
64% Carb, 14% Protein, 22% Fat
% Daily Values*
Total Carbohydrate341g
Dietary Fiber 36g
Total Fat52g
Saturated Fat16g
Monounsaturated Fat7g
Polyunsaturated Fat16g
Omega-3 Fatty Acids11g
Omega-6 Fatty Acids8g
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 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, 2000 caloriesChange

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