Almost finalised my recipe. It is still in development and various bits and bobs will change.
Not sure if anyone should try to use this recipe, as I don’t stick to the RDA’s, its high fat low carb, and is a work in progress ;).
Someone starting out on their own recipes might find the spreadsheet useful though as it lets you easily change quantities via a multiplier, and it has a bunch of protein powders already included.
This is a modified version of a spreadsheet I found on these forums. Not sure who created it, but want to thank you whoever you are. I have made several modifications:
1)Added a ‘multiplier’. This is in the first row of each item. To use fill in the first column (greyed out) according to the units you find (if an items info is listed at e.g 30g don’t bother converting it to 100g, just fill it in as is). Then change the serving multiplier (3.3 to get 100g worth). This will update all the macros and micros, the second column are your final adjusted amounts. I did this so I can rapidly tweak the amounts of various things and not have to re-enter stuff. Just adjust the multiplier until you get the req quantity and everything should adjust.
2)Added 06/03 ratio
3)Added Carb / Protein / Fat macro %'s
4)In the ingredients tab, added a meal column, which gives you amounts for individual meal (3x daily).
5)All protein powders have been included and the multiplier set to 0 on most. This is because I am still unsure how to do the protein, and with some of these the micronutrients are hard to find (and higher than you might think in some things) so some tweaking is needed if you use any of the vegan powders (rice,pea,soy contain a lot of iron). *Note, these were taken from 1 manufacturer so no guarantees of accuracy (would love to find more sources).
Cost - Cost can be vastly improved (probably down to £100 per month or therabouts). The expensive multi vit is a personal choice (I also got it for £33 this month), and you can probably use soy protein and a cheaper fiber. There are some extras I am using but have set the multiplier to 0, so these aren’t factored into the cost atm. Some of the items are shipped from the US. Items under £15 don’t seem to draw the wrath of UK customs, and it is cheaper by a margin to ship this shit individually and pay the $4 on each item from iherb (crazy, but that’s the UK for ya).
Calcium - It is low because you can’t get calcium anywhere near the RDA without supplementation or dairy (i.e. I think the rda is probably wrong, and am going closer to a 1/1 calcium / magnesium) I may yet up this a little higher to 0.5-0.7 using the calcium caseinate (if I can tolerate it).
Potassium - Again, almost impossible to get the rda with regular food. RDA here is probably high due to high sodium in diets.
Sodium / Chloride - Not convinced they need to be this high, and find it hard to eat enough salt to get the RDA. I intend to run an experiment modifying my sodium to see if it affects my blood pressure. If it doesn’t I may raise it.
B3 - Above the UL, but the form in ortho core is non flushing so isn’t relevant.
Choline - I eat a fair few eggs weekly in addition to soylent.
1)Multivitamin (AOR Ortho Core)
4)Rice Protein Powder
5)Pea Protein Powder
10)Omega 3 tabs
Multivits, omega 3 tabs and most of the salt I take separately.
I am using a premade mix protein of rice / pea hemp atm (but will switch to individual ones soon). Tastes vile due to the protein, its more the aftertaste that is the prob and it cannot be masked. I don’t mind it any more though. The whey version (with added sugar) tastes like chocolate milkshake however.