Many of you have offered great suggestions to improve the Poor Man’s Soylent Recipe and furthermore Rob has made changes to his recipe based on his 3 months experience on Soylent, so I’ve decided to write up a new recipe outlining these changes. This DIY Soylent recipe is not as cost-effective as the Poor Man’s Recipe but is ideal for those who want to start making a Soylent shake and want a fair degree of control over the proportion of protein, carbohydrates, fat and vitamins.
In this blog post, I will be going over the ingredients you will need, the amount of each ingredient for each serving, the cost and how the total nutrients of this Soylent recipe stacks up to Rob’s recommended values.
The Beginner’s DIY Recipe Rundown
This recipe contains a much more comprehensive list of ingredients and requires some level of precision when dealing with ingredients. If you do not already have one, you should consider purchasing a kitchen scale and a blender. There are many cheap options on Amazon such as this scale and this blender. Many of the ingredients can also be measured in the scoops that come with the product or tablespoons/teaspoons in the steps below. Furthermore, this recipe is intended to be much more encompassing of the required nutrition that Rob recommends with major changes compared to the Poor Man’s Recipe, for example Serious Mass not included in this recipe.
1. Added table salt to provide daily recommended of chloride and sodium.
2. Took out Serious Mass and replaced with protein powder, whole oat powder and maltodextrin giving more control over the proportions and adding whole oat powder as a significant source of carbohydrates (53g out of 232.8g)
3. Added a source of fiber reaching 28 g of fiber daily
4. Added 6g of MSM sulfur powder as per Rob’s suggestion
Please take a look at this Google spreadsheet for a detailed comparison of the nutritional value and cost of the Beginner’s Soylent Recipe. (Layout by JTown)
Steps and Ingredients
1. Add 1 oz of Alive! Multivitamins
2. Add 2 scoops (80g) of Whole Oat Powder
3. Add 2 scoops (60.8g) of Optimum Nutrition 100% Whey Gold Standard
4. Add 4 teaspoons (26g) of Fitness Fiber
6. Add 4 tablespoons of Olive Oil
7. Add 6g of Jarrow Formulas MSM Sulfur Powder(In accordance to Rob’s update)
8. Add 0.9 teaspoons of table salt
9. Add 1/2 teaspoon (2g) of Swanson Monosodium Phosphate
10. Add 2 cups (200g) of NOW Foods Carbo Gain Maltodextrin
11. Pour water to desired consistency
12. Take 1 per day of NOW Iron Supplements for 18 mg of Iron-$1.89
13. Take 2 per day of NOW Calcium and Magnesium-$2.25
14. Take 1 per day of Nature’s Way Choline
15. Optional (Add whipped cream and chocolate sprinkles for taste)
And that’s it, you’ve just created your very first Soylent drink!