Suel v2 - Meal Replacement

Last updated August 3, 2016 Copy
AmountVolumeIngredient$ / daySource
709ml3cupsMilk, whole, 3.25% milkfat, with added vitamin D$0.72WalMart
144g4scoopCarnation Instant Breakfast$1.80WalMart
114g1cupMasa harina$0.11WalMart
80g5tbspPeanut butter, smooth style, without salt$0.52WalMart
50g5tbspSeeds, chia seeds, dried$0.55WalMart
4g½tspIodized Salt$0.01WalMart
Amounts for:
Total Daily Cost:
$3.72Add Ingredients
to Amazon Cart

So 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 Reese's Puffs cereal.

Issues:

  • 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.
  • Sugar - Theres about as much sugar in these as 2 cans of coke.

Problems:

  • Higher fat - The polyunsaturated fat is at the upper limit of RDI. The overall balance of fat is good, however, and is probably much healthier than most diets.
  • 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. This is iteration 2. Click here for Suel v1

Special thanks to /u/OpenLibram over at /r/Soylent for the peanut butter idea. It allowed me to cut a large portion of the masa, which will give a huge texture improvement, I'm sure.

Here's a shopping list. This is supplies for 18 days, presumes salt is free.

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Item Cost per Days Multiplier Total days Each trip
Milk $3.86 5 4 20 $15.44
Carnation $6.28 3 6 18 $37.68
Masa $1.99 18 1 18 $1.99
Peanut Butter $4.77 9 2 18 $9.54
Chia Seeds $3.77 7 3 21 $11.31
Subtotal $75.96

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I was up all night and all the next day slaving over this recipe, so you're going to eat it and you're going to like it.

Nutrition Facts

Amount Per Day
49% Carb, 15% Protein, 36% Fat
Calories2082
% Daily Values*
106%
Total Carbohydrate266g
106%
Dietary Fiber 30g
96%
Protein81g
131%
Total Fat85g
Saturated Fat24g
Monounsaturated Fat26g
Polyunsaturated Fat24g
598%
Omega-3 Fatty Acids10g
98%
Omega-6 Fatty Acids17g
Cholesterol91mg
* 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

1 Review

1 review
4 years ago
Good overall taste
A little gritty
Reviewer tried this recipe once
Reviewer is not currently using any type of Complete Food

I just made a small batch, haved the measurements for 1 day. It is good, but it ended up about as thick as a milkshake. That's not necessarily a bad thing i guess, but I added some more milk to thin it out. I did try it with chocolate milk, which was good; plan on trying it with white next time. It tastes sort of like a chocolate peanut butter milkshake. I bet it would make a good ice cream, but would have to give it a try. This was the first soylent recipe I have actually been willing to try, and might start bringing some of it to work with me.