Thinking about starting a Soylent diet but not sure how to get the cheapest ingredients? This blog will go over the Poor Man’s Recipe, perfect for college students or anybody that wants to save money on Soylent! The total cost of a monthly supply of Poor Man’s Soylent is $104.61 or ~$3.40 per day. Compared to the average price of eating out of $10, the Poor Man’s Soylent is the perfect meal plan to save money and feel a lot healthier.
Serious Mass, seriously easy!
One of the simplest recipes in terms of the number of items that needs to be ordered uses Optimum Nutrition Serious Mass as the starting ingredient. This single ingredient which goes for $46 for 12 pounds contains 50 grams of protein, 250 grams of carbohydrates and vitamins. 250 grams may be too much for some which is why I suggest adding 50 grams of whey protein powder to this and the amount of vitamins is negligible so adding liquid multivitamins to the recipe would be a good idea! Best of all it comes in 5 different flavors, Strawberry, Chocolate, Rich Chocolate, Banana and Vanilla. 1 serving of this a day will provide you with 1250 calories and this isn’t even counting the fat that we need to add. A 12 pound tub of this will give you 18 servings so purchase two if you want a monthly supply of Serious Mass. If you plan on eating solid food occasionally such as on weekends (which I strongly suggest), 1 tub of Serious Mass will suffice for a month.
MONTHLY SUPPLY = $69 (1.5 tubs) with FREE SHIPPING
Vitamins and more vitamins!
I would suggest Nature’s Way Alive! Liquid which costs $19.09 for 30 ounces.
Add one ounce of Alive! to get your 200% of your DV for Vitamin A, 833% of Vitamin C, 100% of Vitamin D, 667% of Vitamin E, 100% of Vitamin K, 3333% of Vitamin B12, 100% for Zinc, Selenium, Copper, Molybdenum and 200% for Manganese. However, Alive! lacks in a few key nutrients, Potassium, Iron and Calcium.
MONTHLY SUPPLY=$19.09 with FREE Shipping as long as you order over $25
Potassium, Iron, Calcium and Phosphorus
As you can see, the main micro nutrients still lacking are Potassium (for mental health), Iron (hemoglobin) and Calcium(healthy bones).
The NOW Potassium Gluconate ($14.10) contains 540mg of potassium per teaspoon, so add 2-3 teaspoons and this should last about a 2 months. Be careful when adding potassium though as it is extremely easy to overdose on potassium. DO NOT add more than 6 teaspoons of potassium.
MONTHLY SUPPLY OF GLUCONATE=$7.05 with FREE SHIPPING
The NOW Foods IRON supplements ($7.56) contains 120 tablets which contains 18 mg of Iron, take one a day and this will last for ~4 months.
MONTHLY SUPPLY OF IRON=$0.22 with FREE SHIPPING
The NOW Calcium and Magnesium tablets($6.76) will provide you with Calcium and Magnesium and with 100 tablets, this will last for ~3 months.
MONTHLY SUPPLY OF CALCIUM AND MAGNESIUM=$2.25 with FREE SHIPPING
The Swanson Monosodium Phosphate ($7.99) contains 113 grams of Monosodium phosphate, take 1-2 gram a day and this will last for 2-3 months.
MONTHLY SUPPLY OF PHOSPHORUS = $2.12 with FREE SHIPPING
The simplest solution to obtaining your fat is to use olive oil, add 2 tablespoons of olive oil for ~28 grams of fat. This will be much easier to purchase at your local grocery store for ~$7 for a bottle of 30 oz. As 1 oz is 2 tablespoons, this is your monthly supply of fat.
I found this on Amazon for $18.99, although I would strongly suggest purchasing your olive oil from a store.
MONTHLY SUPPLY = ~$7
Choline is relatively cheap, from Amazon.com you can purchase Nature's Way Choline 500mg for $9.89, which contains 100 tablets. Assuming you take 1 tablet a day, this will last you 100 days (ain't that math hard!). The monthly cost of choline is $2.97 which I have added to the Poor Man's Recipe. Check out this article as to why you need choline.
Summary of Poor Man's Recipe
1. 1 oz of Alive! Multivitamins, provides you with 200% of your DV for Vitamin A, 833% of Vitamin C, 100% of Vitamin D, 667% of Vitamin E, 100% of Vitamin K, 3333% of Vitamin B12, 100% for Zinc, Selenium, Copper, Molybdenum and 200% for Manganese.- $19.09
2. 1 cup of Serious Mass, provides you with 250 g of carbohydrates and 50 grams of protein and 4 grams of fibre-$69 for 1 1/2 tubs
4. Take 1 per day of NOW Iron Supplements for 18 mg of Iron-$1.89
5. Take 1 per day of NOW Calcium and Magnesium-$2.25
6. Add 2 tablespoons of Olive Oil-$7
7. Add 1-2 g of Swanson Monosodium Phosphate -$2.12
8. Take 1 tablet per day, Nature's Way Choline 500mg - $2.97
Total: $111.37 for a monthly supply of Poor Man's Soylent!
If any of you have tried this or if you have any suggestions to add to the recipe, please leave a comment!
EDIT APRIL 20, 2013: Based on Cameron's suggestion in the comments, I added phosphorus to the recipe which only increased the monthly cost by $2.12
EDIT APRIL 21, 2013: Based on Tony's suggestion in the comments, I've changed the Iron Supplement to one that contains 18mg.