Just so I can get some additional suggestions, here is my current version: DIY Recipe.
An album is here: http://imgur.com/a/ZVe9t
Some notes on preparation. This is for someone 5’7, about 80 kg, former power lifter, but now looking to maintain weight and strength. I work out about 3-4 times a week, and would describe myself as average-healthy in terms of activity level.
- One meal equates to about 1 blender full (15 cups of liquid). The blender will die if you try more than 1.5 meals on account of being too thick.
- Add about 4 cups water. Add banana. Add about 200g of powder. Mix. Add the rest (about 270g of powder), more water, and then the oil.
- Needs to be refridgerated overnight on account of the phytic in the oats and the oil making the mixture too warm to drink.
- The shake tastes good, and this is largely attributed to the banana. I gave it to a friend (who does not drink shakes) and she noted that it was ‘surprisingly good’.
- Indigestion the first time because I didn’t let the oats soak. No indigestion problems at all now. See point 6.
Things to look for in the future:
Keep in mind the cost is going to be higher than US-based recipes. It’s somewhat hard to find any UK or European recipes under £4/day, and most of the complete ones are £5 and above. I’d like to get the cost down further, but I would expect £4/day to be a lower bound.
Needs a cheap carb source: oats are cheap but too much maganese in large portions. Maltodextrin should be replaced by something that contributes more than plain carbs. I am thinking of soy flour, which can be found for £3.72/kg.
Drinking chocolate will probably be swapped out for brown sugar + cocoa, but will have to compute the cost. Neither brown sugar nor cocoa is terrifically cheap where I live.
Largest contributor to cost is protein (~£1/day). Doesn’t seem much you can do about this. One idea is to go with raw eggs (maybe 1-2 eggs) though you will have to debate the cholesterol if you include the yolk.
Problems down the line will include how to buy ingredients when different items run out at different rates. This is a significant problem and one of the reasons why I am looking to replace more ingredients with things I can obtain locally at Tescos or any supermarket.
The hardest point of any soylent recipe, in my opinion, is the fibre. I was using 15g of psyllium husk (consumed separately because it’s awful) but this is really not enough (in terms of stools). I will up the psyllium to about 32g/day. In the future, I would add some bran to the mixture, which will probably be a low-cost alternative.
I put the carbs and protein high in the Oxon v2 recipe just to max out Rob’s recommendation. However, I would lower carbs to about 85% and protein to 90% and see how I feel. This is partly because I’m cheap.
Any ideas of how to keep costs down even more? I am interested in more natural solutions. Things like soy flour might be worth considering if I can obtain them for cheap.