Nutritious and Delicious v1.2 (Female Vegan Variant)

by estyhd
Last updated March 1, 2015 Copy
AmountVolumeIngredient$ / daySource
210gcupsMasa Harina (Maseca)$0.48Food Island Supermarket
30g1scoopPea Protein Powder Isolate$0.60Canadian Protein
13g½scoop%100 Brown Rice Protein (Organic)$0.29Canadian Protein
2pill2capsuleOptimum Nutrition Opti-Women Multivitamin$0.42Canadian Protein
23g2.2tbspNow Foods Potassium Gluconate$0.61iHerb
1.5gscoopCholine bitartrate$0.14iHerb
10g1⅓tbspAlmond Flour$0.17Costco
25gtbspSeeds, chia seeds, dried$0.39Costco
15ml1tbspCoconut Oil$0.17Costco
12ml0.8tbspFlaxseed Oil$0.16Costco
10gSpinach, raw (1 leaf = 10 grams)$0.11Costco
4g¾tspIodised Salt$0.00Walmart
21g3tbspRodelle Gourmet Baking Cocoa$0.26Costco
2portion2packageInstant Korean Ginseng Tea$0.18Food Island Supermarket
9g2tbspStevia (Optional)$0.16Costco
5g1tspCreapure Creatine$0.22Canadian Protein
Amounts for:
Total Daily Cost:
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The recommended initial composition (C%/P%/F%): 55/18/27 However, I deviated slightly for what I thought would likely be more satisfying in my opinion to avoid hunger. My composition (C%/P%/F%): 52/17/31

Carbohydrates: Straight forward - simply a masa harina base of food.

Protein: Have looked at complete proteins and a (pea%/rice%) 70/30 ratio is typically the ideal complete protein for vegans. Recommend likely grabbing some sort of digestive enzyme.

Fat: Ensured satiety, although I'm honestly not sure how women feel physically. I think that a little excess in this region is ideal, specifically the origin of the saturated fats (Coconut oil) is important to keep relatively high for brain health and simply because coconut oil is awesome.

Omega-6: Wasn't too concerned about the deficiency of omega 6. I know it's important in conjunction to omega 3. If you really want to satisfy this, toss margarine or some hydrogenated fat, if you'd like.

Iron: This one was tough, but I would compensate with the spinach. Now, what I do with Spinach to throw it into the Soylent, I usually get a ton of spinach, blend it up with some water, get ice cube trays, freeze it and then throw a few in every time I prepare a batch. If your concern is taste, I would tough it out for a single drink instead of tossing it into a full batch, but I have never found this addition of spinach to ever over power the taste even at several ice cubes.

Folate: Within a relatively healthy range for women breastfeeding, throughout pregnancy, etc.

Calcium: Was not too concerned as it is the most abundant mineral in the human body

Sulfur: Also one of the most abundant minerals in our body so I was not too concerned.

Would recommend tailoring any of your specific independent deficiencies with added supplementation.

Will continue to add with iterations

Nutrition Facts

Amount Per Day
52% Carb, 17% Protein, 31% Fat
Calories1481
% Daily Values*
102%
Total Carbohydrate203g
134%
Dietary Fiber 34g
132%
Protein66g
118%
Total Fat53g
Saturated Fat19g
Monounsaturated Fat4g
Polyunsaturated Fat14g
1007%
Omega-3 Fatty Acids11g
57%
Omega-6 Fatty Acids7g
Cholesterol0mg
Calcium
78%
Vitamin A
1128%
Chloride
104%
Vitamin B6
1628%
Chromium
480%
Vitamin B12
4167%
Copper
313%
Vitamin C
365%
Iodine
259%
Vitamin D
100%
Iron
103%
Vitamin E
363%
Magnesium
156%
Vitamin K
537%
Manganese
428%
Thiamin
2107%
Molybdenum
156%
Riboflavin
1864%
Phosphorus
110%
Niacin
165%
Potassium
109%
Folate
140%
Selenium
208%
Pantothenic Acid
431%
Sodium
137%
Biotin
833%
Sulfur
54%
Choline
154%
Zinc
258%
 
* Percent Daily Values are based on "Female Sedentary - 1500 calories (Macros, Folate and Iron Rrevision)". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Female Sedentary - 1500 calories (Macros, Folate and Iron Rrevision)Change

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