|Amount||Ingredient||£ / day||Source|
|200||g||Ultra Fine Scottish Oats (original)||£0.40||Bulk Powders|
|85||g||Whey protein concentrate 82||£0.80||Bulk Powders|
|9||g||Psyllium Husk Powder||£0.12||Bulk Powders|
|95||g||Maltodextrin (from corn)||£0.23||BulkPowders|
|44||g||Canola Oil (rapeseed oil)||£0.11||Tesco|
|1.4||g||Choline bitartrate||£0.05||Bulk Powders|
|1||pill||vitamin and mineral supplement - Boots||£0.06||Boots|
|1||pill||vitamins A, C, and E, and selenium - Boots||£0.11||Boots|
Total Daily Cost:
|£2.13||Add Ingredients |
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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.