Cheap pea-based soy-free Soylent Weight LossVegan

by J___
Last updated October 22, 2013 Copy
AmountIngredient$ / daySource
147gPeas, Split, Dry$0.66
8gFlaxseed Meal$0.05
11gRice, Brown$0.05
9gKale (Dehydrated to 20% weight)$0.32AussieVitamin
0.5pillSource Naturals, Inositol & Choline$0.04iherb
3.3gNow Foods Calcium Citrate$0.10iherb
0.1pilliHerb Nutritionals, Vitamin D3$0.00iherb
1pillKirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein$0.09eBay
2gMSM (optional)$0.12eBay
8.1gDiet Rite Salt Lite (optional)$0.12Coles
75gCanola Oil (Example Only - Don't Add!)$0.00
68gBrown Sugar (Example Only - Don't Add!)$0.00
0gREAD THE NOTES SECTION FOR DETAILS!$0.00
Amounts for:
Total Daily Cost:
$1.54Add Ingredients
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Based on SimpleCheapVeganNoSoy.

This recipe is designed to be a frequent meal replacement, but not a complete diet - it's more for the busy/poor/lazy person than the hardcore soylent consumer.

Without the optional extras, it works out to be just $1.31/day

It's cheap, vegan, simple, and with plenty of room for bad food in the calories, carbs and fat.

There is brown sugar and canola oil in this recipe but only as an example to show how much space there is in this recipe to eat fats and carbs. Don't add the canola oil or the sugar, leave it out so you have space in your diet for snack foods and eating out.

There is plenty of Sodium, Potassium and Chloride supplied by the Salt Lite for completeness, but you can drop that from the recipe if you prefer eating some salty snacks and having a cup of tea or coffee daily.

This can be used for a calorie-restricted diet as is though you will likely want to add some extra protein by increasing the amount of split peas or adding your own protein powder and the fat can easily be supplemented with a couple of tablespoons of coconut oil or you could add extra flax seed instead, and adding extra brown rice will fill out the carbs if you are aiming to make it a complete food.

Magnesium is also lower than the RDI. 30g (1 oz) of Cashews or Almonds will make that up (if you drop the Salt Lite, then you can eat salted nuts instead.) Or you can get fancy and use ~10g of Agar powder to hit the Mg requirements and to add extra insoluable fiber to help keep you feeling full through the day. A small amount of chives, mint, coriander leaf/cilantro, wheat bran or cocoa powder daily will also hit the mark as alternatives.

There is probably enough sulphur in the kale but it's hard to find the exact amounts it has so I have added some MSM for completeness. You can drop the MSM if you eat a small amount of onions or garlic each day (which are in everything anyway) or you know that the Kale is enough for your sulphur needs.

If you are veg you need be careful with your consumption of nutritional yeast flakes/savoury yeast flakes on this diet because it is already at the upper limits of Folate (AKA Folic acid, B9) intake.

Basic items can be sourced locally to avoid high postage costs:

Indian grocers often sell large bags of brown rice and bags of split peas (known as toor dal in Hindi) cheaply.

Flax seed can be bought cheaply from bulk foods or whole foods stores.

Ingredients can be ground in a coffee grinder to save trying to find a cheap source of split pea powder or flax meal, as they are often much cheaper bought whole (and flax keeps much better this way too.)

Nutrition Facts

Amount Per Day
43% Carb, 10% Protein, 47% Fat
Calories1507
% Daily Values*
112%
Total Carbohydrate169g
191%
Dietary Fiber 40g
41%
Protein39g
139%
Total Fat80g
Saturated Fat6g
Monounsaturated Fat44g
Polyunsaturated Fat22g
372%
Omega-3 Fatty Acids6g
105%
Omega-6 Fatty Acids18g
Cholesterol0mg
Calcium
106%
Vitamin A
170%
Chloride
141%
Vitamin B6
186%
Chromium
100%
Vitamin B12
250%
Copper
264%
Vitamin C
115%
Iodine
100%
Vitamin D
133%
Iron
316%
Vitamin E
234%
Magnesium
76%
Vitamin K
127%
Manganese
219%
Thiamin
226%
Molybdenum
100%
Riboflavin
156%
Phosphorus
105%
Niacin
157%
Potassium
111%
Folate
229%
Selenium
113%
Pantothenic Acid
205%
Sodium
104%
Biotin
100%
Sulfur
100%
Choline
100%
Zinc
105%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1500 calories, low carb". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carbChange

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