I decided to try out soylent finally, and started with the poor mans recipe. I had a dietition look over it and she mentioned that it’s low in calories but everything else seems ok.
I looked over the recommendations of the USDA for my weight (300lbs) and cut it by 1000 calories (that’s the most you’re supposed to cut to lose fat rather than muscle) and here’s what I came up with:
Poor Mans Recipe (you can find the amounts on the maker site):
- Serious Mass Powder
- Alive Multivitamins ounce
- Potassium Gluconate
- Iron Supplement
- Calcium Magnesium
- Olive oil
- Monosodium Phosphate
- Methylsulfonylmethane (i think this was added)
Stuff I added to balance it out for me:
- Psyllium Husk powder - 4.5 tsp - The fiber was too low.
- Peanut Butter Powder - 6 tbsp - I got chocolate and normal, this is mainly a flavor enhancer but adds good protein (135 calories, 18 carbs, 12 protein, 3 fat)
- Whey Protein Powder - 2 scoops (9 tbsp) My protein needed to come up a bit, 240 calories, 18 carbs, 40 protein, and 2 fat
- More Olive oil - 3 tbsp, 1tsp per day (total, not added to above, replacing above) - 400 calories, 47 fat
- Carmel Vanilla Coffeemate - 3-4 tsp a day, 60 calories, 9 carbs, 3 fat
- Calories Rec - 2124, actual - 2172
- Carb Rec - 239g-345g, actual - 317g
- Protein Rec - 53g-186g, actual - 102g
- Fat Rec - 47g-83g, actual - 59g
These recommendations come from USDA’s recommendation of 3124 calories based on my life style, 45-65% calories from carb, 10-35% calories from protein, and 20-35% calories from fat. I’m not sure however if my vitamins are supposed to change with weight or not, still need to discuss with my dietition.