goal: make a thing I can replace meals with when I’m ultra-busy.
the thing should be relatively healthy, cheap, and straightforward to prepare.
Soylent drink 2.0 is $2.70 for 400 kcal of shelf-stable tastelessness. My goal was to upgrade this, using ingredients that I would feel good about eating,
| Ingredient | Mass | Volume | Calories | f:c:p |
|---|---|---|---|---|
| soy protein isolate | 13g | 2 scoops | 50 | 1:0:11 |
| nonfat dry milk | 17g | 2 scoops | 60 | 0:9:6 |
| coconut oil | 30g | 2 scoops | 250 | 30:0:0 |
| ADDED | 60g | —– | 360 | 31:9:17 |
| Soylent | —– | 1 bottle | 400 | 21:37:20 |
| TOTAL | —– | —– | 760 | 52:46:37 |
“I never use this as a meal replacement, but it’s a good ~3-4 pm snack, especially on climbing days!”
| Ingredient | Mass | Volume |
|---|---|---|
| Casein | 18g | ~3 TBsp |
| Whey | 6g | ~1 TBsp |
| Sprouted Oat Flour | 28g | ~4 TBsp |
| Ground Chia Seeds | 19g | 1 scoop |
| Matcha | 2g | ~1 tsp |
71 g total mass, 298 g total calories (9g fat, 25 g carbs, 30 g protein)
Cost: $1.00 per serving ($1.13 w/Matcha)
| Source | Protein | Fraction |
|---|---|---|
| Casein | 16g | 51 % |
| Whey | 5g | 18 % |
| Oat | 6g | 18 % |
| Chia | 4g | 13 % |
Sprouted oats: 300g raw oats –>soak for 6+ hours, drain and sprout for ~2-3 days, rinsing 2-3 times a day. dehydrate for ~12hrs. usually makes ~275g sprouts.
I grind the oats in two stages: (1) low speed (increasing slowly) until fairly homogeneous course grind achieved –> high speed for ~30 sec, then let cool (~45 min?). (2) High speed again for ~30 sec.
I grind the chia seeds with the whey protein (helps lessen the clumping of the chia): low speed increasing slowly until course grind, then high speed for ~30s
In large bowl (I use the old ice cream container), mix the oat flour and chia/whey. I use a whisk to help get rid of the clumps. mix in casein powder. Finally, blend the final mixture on medium speed to get rid of any remaining clumps (usually in 3 batches due to large volume).
Typical ~10-serving batch prep:
| Ingredient | Mass |
|---|---|
| Oats | 275 g |
| Chia | 185 g |
| Casein | 175 g |
| Whey | 60 g |
Powdered vegetables from Whole Spice, Napa Valley:
Powdered vegetables from other places:
An example drink made from the above is $2.22 for 410 calories.