|Amount||Ingredient||£ / day||Source|
|60||g||Ultra Fine Scottish Oats (original)||£0.12||Bulk Powders|
|100||g||Whey protein concentrate 82||£0.94||Bulk Powders|
|25||g||Psyllium Husk Powder||£0.33||Bulk Powders|
|44||g||Maltodextrin (from corn)||£0.11||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:
|£1.91||Add Ingredients |
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Initially based on: UK RNI Simple Soylent Mark VI (2000 Kcal), thank you to ollie_francis for these original recipes.
Assuming Whey Protein, Choline bitartrate and multi-vitamins are sourced correctly, the recipe included is Vegetarian.
I have radically reduced the Carb content and ramped up the Protein for ample weight loss. Fats have been kept at a level to offer ample Omega 3 & 6 ratios at UK RDI whilst still allowing for most calories to be made available from the proteins, which helps with satiating hunger also.
My aim was to provide 400 calories per serving, as required by my wife and I. This recipe does so at around 403 calories per serving and whilst my initial recipe had even less Maltodextrin, at 25g per serving, this has been upped again to allow for the Oil to be (powdered) with the maltodex for bulk easy packing once a week in to my freezer in portion bags.
In order to help cut down further on blood sugar spikes, sucrose was removed and replaced with Xylitol, which has a lower GI but gives good sweetness and is good for the teeth! Cost is barely affected also.
I feel that the maltodex gives a fairly good blood sugar spike whilst allowing the body to then get to work on the more complex carbs in the Oats, then to get to move on to the fat and protein.
The flavour is good based on using vanilla whey protein, though the Choline bitartrate has a slightly fishy aroma to it and other sources of Choline could be considered that need much lower dosage, though these are considerably pricier to source. I am planning to experiment with other flavoured whey proteins also to help with boredom and am guessing that chocolate will definitely work with this recipe to mask any strong flavours.