Assuming you think safe starches are paleo.
Optimized for nutrition and convenience-- most of us don’t want to source a couple dozen powdered micronutrients, but I don’t think centrum one a day quite gets you there either. Below I’ve included product links, quantities, and my reasons for choosing the ingredient. A rough estimate puts this formula at somewhere around $320/month if you source it from amazon marketplace. You can get it below 300 by leaving out the cod liver oil. You can bring the price down more by finding deals locally.
Nutrition charts are here: http://nutritiondata.self.com/facts/recipe/3025331/2
1800 calories is enough for some people, but it leaves breathing room to add things like kefir, coconut milk, whole milk, fresh fruit, sweeteners, whatever will make this tasty to you. Otherwise it’s pretty trivial to just add another scoop of protein or tablespoon of potato starch if you prefer the minimal approach. I know, it’s not cheap, but I prefer this to soylent official enough to justify the added expense.
2 oz mct oil
Clean burning energy, makes low carb easier to adapt to, anecdotes about mental performance probably due to more ketones being available to the brain
1 oz grass fed butter
tastes and blends better than grain fed butter, better omega 3-6 ratio. you can get away with regular butter if you get enough omega 3’s elsewhere
1 oz olive oil
Fun fact: not all olive oil is olive oil. this is one of the cheapest products I could find that I could verify is actually olive oil, available to us diyers at their local costco
5 scoops of custom protein carb mix
This site allows you to create custom protein and carb shake mixes using little dropdown menus to choose percentages. I’m going with a mix of whey and rice concentrate, pea isolate, and sweet potato powder. A cheaper safe starch would be rice maltodextrin. The GI is higher but it shouldn’t be an issue at a few dozen grams, not with all of that fat and potato starch
1 scoop Sunflower Lecithin
favorable phospholipid profile over soy lecithin, source of phosphorous. if you want to use cheaper soy lecithins it’s not a big deal
3 tablespoons resistant starch
resistant starch is associated with better insulin sensitivity and lower circulating blood glucose. adding it to foods lowers their glycemic index
2 oz sprouted flax powder
avoid having phytate bodies bind to your minerals as in regular flaxseed
Cod Liver Oil
I don’t think omega 3 supplementation is strictly necessary. Canned salmon has a good shelf life, it’s usually wild caught, affordable, and a can a week combined with the olive oil and flax should be enough for most people. Certain people might benefit from going the supplementation route however: athletes, the clinically depressed. No reason you have to buy exactly this brand, but do some research into the freshness and quality of the product, and refrigerate it in an opaque container.
Garden of Life Multivitamin
Most multivitamins are not well formulated. They have excessive doses of some things, they use lower quality forms, etc. This brand is above average because of its use of mixed tocopherols (see the discussion on vitamin e in this thread http://discourse.soylent.me/t/why-is-the-synthetic-version-of-vitamin-e-used-in-soylent-1-0/11038), chelated minerals, and is better balanced than some alternatives (e.g. no manganese overdoses). It has a couple of probiotics. Capsules tend to be better absorbed than tablets because they’re looser and not exposed to high heat. That’s a plus too. The multivitamin with the best reputation is ortho core, but it’s pricier.
Single supplement source of b6, calcium, iron (but not too much), iodine from kelp, magnesium, chloride, sodium, and potassium. Concentrace is the name for salt from the great salt lake with water and sodium removed. What remains is mostly magnesium, with some other trace minerals that may be missing from modern western diets. It’s a more natural and full spectrum source than straight up magnesium salts, which tend to be laxatives. These tablets have most of the RDA, but the RDA is probably a bit low. Some dark chocolate should help close the gap.
Unless you spend a good deal of time outside I would not bet on te 400 IU being enough. Vitamin D deficiency is common in the US.
1 tsp Potassium Citrate
a teaspoon of potassium citrate is 1.8g elemental potassium I think. the mineral tablets have their own potassium content. I’d go with the teaspoon as the minimum, more if it doesn’t mess up the taste for you
.5 tsp Himalayan Rock Salt (moar trace minerals)