I’ve been drinking my Probiotic Chocolate Rye Milkshake for 2/3 meals per day for the last week, and I thought I’d share. I’m reluctant to call it soylent because it’s mostly food and so doesn’t follow the main goals of Soylent as I see it. But it does have at least 100% of all the required vitamins, minerals, amino acids, and calories needed for 1 day. I’m on a 1800 calorie per day diet with a 35-25-40 carb-protein-fat ratio. It’s probiotic, I set an upper limit of 10g of fructose per day and pushed pretty hard for 40g as a minimum of fiber (didn’t quite make it).
I’m not a regular to these forums, but I didn’t see anyone with anything quite like what I’ve got, so I figured I’d share my recipe in case it’s helpful to anyone and to see if anyone had any advice. This is inspired by the Hackerschool Soylent recipe (cookingfor20.com/2013/06/18/hacker-school-soylent-recipe/), and is designed around what is readily available from Amazon in Japan. It is rather expensive, actually, at around ￥750/day, but it’s cheaper than my old cafeteria food diet and certainly worth more nutritionally. (I think this price range is inevitable, being in Japan, and the only room I can find to make it any cheaper would be to replace the Lecithin, which I may try when my Lecithin runs out)
As I understand it, the key things I’m doing differently seem to be:
- Using Milk
- Mixing Rye in with the Oat flour to neutralise the Phytic acid (Rye is very high in Phytase)
- Replacing the Oat flour outright might be cool to try, but I end up with Folate, Calcium and Magnesium issues
- Using an Isomalto oligosaccharide sugar.
- It is indigestible, so behaves like a fiber until it gets to your gut where it feeds all your probiotic tenants
- I estimate the fiber content as the portion of the serving mass that doesn’t make it into the calorie count.
- Adding pellets of Lactobacillus Bifidus (Probiotics)
- Good combination with the IMO
I have to process the oats into oat flour myself, since oat flour isn’t available ANYwhere over here. I usually make a big batch of the powder mix, then mix together 2/3 of the recipe at a time, once per day; unless my wife wants it for breakfast, in which case I make the whole thing. My food processor has a small chamber for milling, which I use to crush up the supplements, and a medium chamber which I use to make the oat flour. This all takes less than 30 minutes per day.
I eat the breakfast right away, so I get one meal with the health benefits of the phytic acid; then I let the lunch soak all morning, so I get one meal with the phytic acid neutralised for higher nutrient absorption. it can get pretty thick with just the milk, especially letting it soak, so you need to add water until it’s a consistency you like. My wife likes to add a banana to it as well. It’s quite tasty, so much so that she has trouble believing it’s actually healthy.
Even though I did all of the measurements and pricing based on full meal replacement, I won’t actually be able to try this as a complete long term substitute to food until my wife decides to stop cooking me dinner. So don’t anticipate any anecdotal “this is how I feel after X weeks on a 100% Probiotic Chocolate Rye Milkshake Diet” evidence ^_^. Although, interestingly enough, she apparently feels more pressure now to cook me healthy food, since her meal is the only place where I could fall short of perfect balanced nutrition.
Some notes on the spreadsheet format:
- The total required mass is the total of just the powders to make it easy to mix them beforehand in bulk.
- The bottom of the spreadsheet (with no cell borders) has all the information on each of the ingredients on a “per-serving” basis, and those are used to calculate the total in the recipe itself on the top.
- I didn’t bother looking up the amino acid breakdown for anything other than the soy protein since it knocks all of the requirements out of the park.
- Sulfur information was hard to come by but I assume there are a few milligrams here and there outside of the supplement
- I assume a 1:1.1 sodium:chloride ratio and staying below 2g sodium is more important to me than getting the full 100% chloride.
I only included a link to my wishlist so that anyone else in Japan could easily find the best priced options on these. That was most of the work! It takes a pretty hefty initial investment of about ￥35,000 to start it all off, but only ￥750/day from that point on is pretty nice… if you end up liking it. If not… you’ve got a lot of raw cooking materials for other projects. It also requires a blender and a scale, but I assume anyone interested in any of this would already have that.
Let me know if you have any questions, comments, or advice. Thank you for your attention!