UK RNI Simple Soylent Mark VI (2000 Kcal) Weight LossTasty!

Last updated August 1, 2016 Copy
AmountIngredient£ / daySource
200gUltra Fine Scottish Oats (original)£0.40Bulk Powders
85gWhey protein concentrate 82£0.80Bulk Powders
9gPsyllium Husk Powder£0.12Bulk Powders
95gMaltodextrin (from corn)£0.23BulkPowders
20gSugar£0.02Tesco
44gCanola Oil (rapeseed oil)£0.11Tesco
300mlskimmed milk£0.15Local
2gMSM£0.07Bulk Powders
1.4gCholine bitartrate£0.05Bulk Powders
1pillvitamin and mineral supplement - Boots£0.06Boots
1pillvitamins A, C, and E, and selenium - Boots£0.11Boots
500mlWater£0.00
5gLoSalt£0.02Tesco
Amounts for:
Total Daily Cost:
£2.13Add Ingredients
to Amazon Cart

After a rather fattening holiday, I wanted a soylent recipe I would use to cut back on my calorific intake.

This is based on my UK RDA Simple Soylent Mark III recipe, but it uses a slightly updated version of my nutrient profile taking into account some more recent government recommendations. I've also taken out the vanilla flavouring as it seemed to taste similar without it. But if you fancy more of a milkshake flavour, add a few drops.

My daily intake of Kcal should be around 2500 considering my weight and activity levels. This recipe sits at an even 2000.

I've checked the ingredients and it seems to be vegetarian, if you are interested in that kind of thing.

Protein is intentionally a little higher than normal to keep me feeling fuller between meals.

Add the water until you get the desired consistency, obviously.

Blend it well and shake to make sure the psyllium is evenly distributed. The texture isn't bad at all, but improves further after a few hours in the fridge as the psyllium softens. It actually bulks it up quite nicely. If you don't add too much water, it can become thick like porridge after a few hours. If you are going to warm it, do it gradually as it can get thick quickly. Be aware that heating may denature some of the nutrients. It's fine just as it is; wet and cold. Mmmmmmm... But fear not:

This is one of those recipes that actually tastes good.

I've actually replaced the sugar in this recipe with artificial sweetener, to try to protect my teeth a little more.

If you are still concerned about docosenoic acid or erucic acid content of the rapeseed oil, just be aware that food grade rapeseed oil in the EU has to have levels below 5% (http://eur-lex.europa.eu/LexUriServ/LexUriServ.do?uri=CELEX:31980L0891:EN:HTML). Even lower in the US, I believe. Either way, as a healthy meal replacement for those forgettable eating times when you just need something inside your stomach, this will do fine.

If you find you are losing weight on this, my recommendation is to increase the oil rather than the maltodextrin. The oil is more likely to keep you feeling fuller for longer than the sugar. I wouldn't recommend you increase the oats, as you might go over the upper limits of manganese intake. Probably not a problem, but you might as well try to keep within limits; that's the idea of soylent, isn't it? :)

I've been on this recipe and its predecessors for about two and a half years. I also run, use blue blocking glasses at night and monitor my sleep patterns very closely. I probably can't put it all down to soylent, but I'm fitter and more productive than I have ever been in all my 32 years. Biohacking: wow!

If you want something you can make once and not have to re-make every morning, you should take a look at my Solid Soylent recipes.

Nutrition Facts

Amount Per Day
50% Carb, 20% Protein, 30% Fat
Calories2006
% Daily Values*
101%
Total Carbohydrate252g
101%
Dietary Fiber 24g
120%
Protein102g
102%
Total Fat66g
Saturated Fat7g
Monounsaturated Fat33g
Polyunsaturated Fat18g
159%
Omega-3 Fatty Acids3g
101%
Omega-6 Fatty Acids10g
Cholesterol0mg
Calcium
261%
Vitamin A
100%
Chloride
109%
Vitamin B6
100%
Chromium
114%
Vitamin B12
100%
Copper
144%
Vitamin C
225%
Iodine
100%
Vitamin D
100%
Iron
157%
Vitamin E
296%
Magnesium
289%
Vitamin K
125%
Manganese
448%
Thiamin
239%
Molybdenum
111%
Riboflavin
120%
Phosphorus
230%
Niacin
112%
Potassium
117%
Folate
156%
Selenium
406%
Pantothenic Acid
145%
Sodium
103%
Biotin
100%
Sulfur
100%
Choline
105%
Zinc
164%
 
* Percent Daily Values are based on "UK RNI 2000 Kcal (additional protein)". 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 RNI 2000 Kcal (additional protein)Change

3 Reviews

1 review
3 years ago
Good overall taste
Higher than average energy level
A little gritty
Reviewer tried this recipe more than 10 times
Reviewer is currently using this recipe

I have been using this recipe for 2 out of 3 meals for over four months now and I feel fantastic. Thank you!

1 review
4 years ago
Excellent overall taste
Snacky betwen meals
Somewhat gritty
Reviewer tried this recipe 2-5 times
Reviewer is currently using this recipe

I love this recipe.

1 review
4 years ago
Good overall taste
Higher than average energy level
Reviewer tried this recipe more than 10 times
Reviewer is currently using this recipe

Wow thank you for taking the time to do this. Tastes great and way better nutritionally than the food I was eating.

I was missing the MSM and Choline bitartrate for my week long test run but I expect it wont change the taste that much. I also was not using powdered oats ( blender fixed that anyway) .

So now I have 2 months worth heading my way and I cant tell you what a relief it is knowing how much less hassle I'm going to have. Less stress and a fraction of the cost compared to my previous diet.

Great job I love it.

PS.

I'm a big lad but this keeps me full, satisfies my cravings and the biggest deal of all it has reduced stress in my life. Nice one! Also without going into details my colon also says a big thank you.

PPS.

Loosing weight a little faster than what by many is considered healthy so might up my intake a little. That's down to the fact I take something like 3800 cal to maintain my weight and not a problem with the recipe.