"Bachelorette Chow" - Basic (Chocolate) Complete Soylent, 1500 caloriesWeight Loss

by hharris
Last updated November 5 2013 Copy
AmountIngredient$ / daySource
1grainbow light just once women's one multivitamin$0.13Amazon
41gWhey Protein (Body Fortress Super Advanced)$0.72Local (Walmart)
0gFlaxseed Meal (Hodgson Mill)$0.00Local (Walmart)
135gOat Flour/Powder (grind from oats)$0.35Sams Club
60gPre-cooked Masa (Masa Precocida)$0.30Amazon
32gSoybean Oil (Nutrioli)$0.08Walmart
7gNOW Foods Calcium/magnesium 1000/500 mg$0.24iHerb
4gIodized Salt$0.00Local (HT)
1gCholine bitartrate$0.08iHerb
2gMSM Sulfur Powder (Doctor's Best)$0.07iHerb
44gcocoa powder (Toll House)$0.47Local (Walmart)
45gBrown Sugar$0.10local
17gNOW Potassium Gluconate$0.45Amazon
2.5gPotassium chloride$0.05iHerb
Amounts for:
Total Daily Cost:
$3.04Add Ingredients
to Amazon Cart

A Variant of Max's "Bachelor Chow" - adjusted for ladies ;)
Hats off for making such a great mix, Max!

This formulation is only 1500 calories, which is good for a variety of food goals. People can have a reduced calorie diet that is easy to manage for weight loss. Folks who still want to eat dinner have that luxury. You can still drink coffee all day at the office or have a piece of Janice's birthday cake, whatever. You've just got some wiggle room if you need it.


NOTE!

This recipe is chocolate flavored, and is only mildly sweet. If you'd like it sweeter, add sugar and decrease oats or corn to get the calories back in line. It is tasty, but those who don't want chocolate overload might enjoy a plain vanilla Soylent:

Vanilla Basic Soylent


Things to get locally (if possible):

  • Oats (pulse in food processor or coffee grinder to make oat flour)
  • Whey Protein
  • Flaxseed meal
  • Precooked Masa
  • Soybean oil

(Expect future edits. They are the spice of life.)


Updates

11/5/13

It's been over a week on 100% Soylent and I feel amazing. Like AMAZING. I have more energy than I know what to do with. The only negative is that I'm starting to flush – Niacin is suspect. Going back over the ingredient nutrient profiles, I found that the data for masa was probably incomplete. Beyond the data listed on the label were more than a dozen other nutrients it did not account for... including niacin.

reference: http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5690/2

Edits to the recipe:

  • Reigned in Masa to keep nutrient levels in check
  • Increased protein, oil, and oats to fill the gaps
  • BONUS: Because Masa had more fiber than was accounted for, use of flaxseed meal is now completely unnecessary.

Debulking this mix will hopefully lead to a smoother, more enjoyable Soylent. I've also been experimenting with unflavored Designer Whey protein, which is delightful. I've never had a sweet tooth, so the unflavored version is lighter and refreshing.

More later, thanks for watching! -HH

10/21/13

Oof. I'm getting a little flaxed-out. I dialed down on the flaxseed meal, oil and whey protein. To compensate, I bumped up oats, potassium gluconate and cocoa. I'm feeling very happy about this mix. I'm continuing to use the Vanilla Basic Soylent to use up the GNC powder I bought. It is still very palatable and I feel good when using it.

I started a blog about this experience: Soylenter.wordpress.com I'm about to go 100% Soylent in a week, check in to see how it goes! Thanks, you guys rock :)

9/22/13

I'm proposing a compromise: potassium gluconate/chloride blend. This reduces the amount of potassium gluconate, without too much chloride in the mix.

9/20/13 (2nd)

Guess what. You're gonna love this.

I was doing some more research about the proposed ingredients in this Soylent formulation, and the Optimum Nutrition Women's vitamin is made with Chasteberry and Dong Quai. Depending on who you talk to, these herbs may or may not "interfere with birth control." While the jury is still out on this one, I'd prefer to go with a vitamin that doesn't contain herbal blends that do who knows what. "Interfering with birth control" is the last thing ladies want out of Soylent!

I've replaced the Optimum Nutrition vitamin with a Rainbow Light Women's One Multivitamin. I did add brown sugar for sweetness, and reduced oat flour to keep carbs and calories in check.

9/20/13

I had been mildly concerned about the high niacin and chloride levels in the recipe (caused by using the GNC Women's formula), but being kind of lazy, I left it alone.

Before you flame me: I fixed it. I did, but I want to say something else first, so hang on.

I'm attempting to make a Soylent blend that accomplishes 4 basic goals:

  • The blend must be nutritionally complete. I should be able to subsist solely on Soylent, and Soylent alone.
  • The blend must be cheap. Because if it's more expensive than food, I'll just eat food.
  • It must be easy to make. The more things I don't have to order, the better. I'm not a fan of grinding up pills, corn, or liver, and I want to use the smallest number of ingredients possible. I also mean to avoid "fresh" food - no eggs, bananas, or peanut butter.
  • It must be tasty. I know this is a "fluid" requirement at best - let's just say it must be palatable. It cannot be similar to drinking a slug or chewing up aspirins.

So I set out to fix the niacin/chloride problem. The GNC formula was a substantial part of the recipe, and to replace it I had to reconjigger the whatsit levels and add a few whoseits, too. Anyhoo, here are the changes:

  • Removed GNC Formula entirely, and replaced it with the Optimum Nutrition Opti-Women Multivitamin.
  • Bumped up Protein powder, flaxseed meal, masa, calcium/magnesium, and table salt.
  • Decreased oat flour, sulfur, and soybean oil.
  • Replaced Potassium Chloride with Potassium Gluconate. I have to use three times more... I was hesitant, but we'll see. At least it's supposed to dissolve well...
  • I had to increase fiber again, so I added cocoa powder for fiber and flavor. Flax meal and cocoa powder have about the same fiber per gram, but I worried about my fourth requirement - taste - becoming threatened. Cocoa without sweetness is a black hole of sadness, so I'll have to mix up a batch to see if it's disgusting or not. Good news is, since we're only at 1500 calories, there's room for brown sugar or some form of sweetener of necessary.

As always, expect changes and tweaks - I'll be starting production soon, as I hope to have a more final formula and all ingredients this week. Cheers!
--Holly

Original Changelog:

  • Subbed out GNC men's formula for Women's. Because it's for ladies.
  • Decreased oils, carbs to make it less caloric. Fancy ladies are dainty flowers.
  • Decreasing calories and carbs from oats and corn also decreased fiber. Flaxseed meal was added to return fiber to normal levels, because everybody poops.
  • In the interest of tracking better prices, I've sourced some supplements through iHerb. They seem to have good prices, a good selection, and shipping over $20 is free (and fast, to boot). Make sure to snag some free lip balm while you're there.
  • I am also encouraging folks to locally source grocery-type ingredients to keep costs down. This is still in process, and I don't know what stores are in your area, so expect costs to vary. All told, it shouldn't cost more than $4 a day for this stuff.

I am waiting on one ingredient from Amazon... and then we will make some magic! I'll keep you updated on the flavor, texture, and everything.

Nutrition Facts

Amount Per Day
53% Carb, 16% Protein, 31% Fat
Calories1502
% Daily Values*
111%
Total Carbohydrate209g
118%
Dietary Fiber 30g
106%
Protein65g
127%
Total Fat53g
Saturated Fat13g
Polyunsaturated Fat24g
Monounsaturated Fat13g
218%
Omega-3 Fatty Acids2g
180%
Omega-6 Fatty Acids22g
Cholesterol85mg
Calcium
113%
Vitamin A
715%
Chloride
156%
Vitamin B6
1952%
Chromium
800%
Vitamin B12
1042%
Copper
184%
Vitamin C
160%
Iodine
225%
Vitamin D
185%
Iron
122%
Vitamin E
351%
Magnesium
396%
Vitamin K
147%
Manganese
526%
Thiamin
2435%
Molybdenum
767%
Riboflavin
2329%
Phosphorus
164%
Niacin
241%
Potassium
112%
Folate
249%
Selenium
476%
Pantothenic Acid
514%
Sodium
114%
Biotin
500%
Sulfur
116%
Choline
134%
Zinc
237%
 
* Percent Daily Values are based on "Female Sedentary - weight loss goal 1500 calories". Your may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Based on Female Sedentary - weight loss goal 1500 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)150015022000100%
Carbohydrates (g)188208.8335111%
Protein (g)6164.6394106%
Total Fat (g)4253.4680127%
Saturated Fat (g)012.6
Monounsaturated Fat (g)013.31
Polyunsaturated Fat (g)023.94
Omega-3 Fatty Acids (g)1.12.4218%
Omega-6 Fatty Acids (g)1221.64180%
Total Fiber (g)2529.5118%
Soluble Fiber (g)04
Insoluble Fiber (g)04.7
Cholesterol (mg)085
VitaminsTargetRecipeMax%
Vitamin A (IU)700500210000715%
Vitamin B6 (mg)1.325.41001952%
Vitamin B12 (ug)2.4251042%
Vitamin C (mg)751202000160%
Vitamin D (IU)60011114000185%
Vitamin E (IU)301051000351%
Vitamin K (ug)90132147%
Thiamin (mg)1.126.7852435%
Riboflavin (mg)1.125.6152329%
Niacin (mg)1433.78535241%
Folate (ug)4009981000249%
Pantothenic Acid (mg)525.69514%
Biotin (ug)30150500%
Choline (mg)425568.2253500134%
MineralsTargetRecipeMax%
Calcium (g)11.132.5113%
Chloride (g)2.33.593.6156%
Chromium (ug)25200800%
Copper (mg)0.91.6610184%
Iodine (ug)1503381100225%
Iron (mg)1821.8845122%
Magnesium (mg)3101228.2396%
Manganese (mg)1.89.4611526%
Molybdenum (ug)453452000767%
Phosphorus (g)0.71.1474164%
Potassium (g)4.75.283112%
Selenium (ug)55262400476%
Sodium (g)1.51.7172.3114%
Sulfur (g)22.31116%
Zinc (mg)818.9240237%