Saturday, 4 January 2014

Bachelor Chow (A Soylent Recipe)

Soylent is all the rage these days, so I decided to make my own version, which follows these parameters:
  • Nutritionally complete. I will be following my own RDAs not the USDA's though.
  • Low carb / ketogenic. As low in net carbs as possible.

Here's my recipe:
  • 70g whey protein powder
  • 400g coconut milk (canned, not light)
  • 180g cream
  • 23g almonds
  • 14g flax seeds
  • 10g brazil nuts
  • 3/4tsp pink salt
  • 1 multivitamin
  • 500mg choline
  • 315mg magnesium citrate
  • 1,500IU vit D3
  • 150ug vit K2 (D3+K2=3 drops Thorne D3/K2 drops)
  • 3.5mg iodine (1 drop lugol's 7%)
  • 500mg vit C
A total of 14-15 ingredients. Total weight ~930g.

Why each ingredient?
  • Whey protein: protein, duh.
  • Coconut milk: keto-power activate!
  • Cream: liquid gold.
  • Almond milk: flavour and some omega-6.
  • Flax seeds: omega-3s. You could omit and use cod liver oil (replacing retinol too) or fish oil, but this recipe uses flax seeds as default for taste reasons.
  • Brazil nuts: selenium.
  • Salt: sodium, chloride.
  • Multivitamin+specific nutrients: the MV provides most nutrients except the fat soluble ones in enough quantity, magnesium, iodine, choline, and vitamin C (vit C is included as this recipe as it has some carbs, just as a safe guard (though best to not cook it and take it separately)).
Nutrition:
2050 calories, 65g protein, 31g carbs (26g net), 194g fat (omega ratio = 1.9).

Instructions:
  1. Weigh out almonds/flax.
  2. Soak them overnight in salty water, then drain.
  3. Weigh out rest of ingredients.
  4. Set the nuts grinding with water then strain to make nut milk. Discard solids.
  5. Mix all ingredients together into paste.
  6. Store in 3-6 small containers.
  7. When ready to eat mix one container with water to desired thickness.
  8. Drink water as desired also.

One example is 3 'meals', each made up with 750ml of water, for a total of 2ltrs of water consumed over the day. Weigh out 310g each meal for 3 meals, 233g each for 4 meals, 186g for 5 meals, 155g for 6 meals.

I did a basic cost check using mostly Tesco, Holland & Barret's, and a couple of items on Amazon.co.uk, the cost is about £3.15 per day, that's £22.05 per week, not too shabby.

If you're eating other nutritious food and want to just make this for snacks/emergencies, then leave out all the supplements (use first 7 ingredients). It will come out to £2.75 per recipe.

How does it taste? Probably like coconutty whey protein shake (whatever flavour you bought). I may make up a batch soon and post pictures of the process and give you my reaction to the taste. [Edit: I originally made a solid version (using coconut oil and coconut meat instead of coconut milk and cream) but the texture was really weird, I didn't like it, so made a liquid version.]


Name inspired by Futurama's Bachelor Chow (now with flavour!):

3 comments:

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  2. Have you been eating this and how do you find the taste?

    I am considering it as "road food".

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