(Nearly) Complete Nutrition - Chocolate - 1600 Calories, No Niacin Overdosing Weight Loss

by TommyFive
Last updated October 14, 2014 Copy
AmountIngredient$ / daySource
150gOat Flour/Powder$0.36Amazon
25gSoybean Oil$0.34Amazon
20gMega MenĀ® Maximum Nutrition (Milk Chocolate)$0.59Amazon
10gCocoa Powder (Hershey's)$0.13Amazon
5gMSM Sulfur Powder$0.47Amazon
2gMorton's Iodized Sea Salt$0.02Amazon
3gSalt Substitute (Potassium Chloride)$0.07Amazon
2gCholine Bitartrate$0.07Amazon
1.5gCalcium/Magnesium 1000/500 mg$0.07Amazon
1pillDoctor's Best Fully Active Folate$0.09Amazon
20gAmazing Grass Kidz SuperFood - Chocolate$1.58Amazon
150gOptimum Nutrition 100% Whey Gold Standard Double Rich Chocolate$3.83Amazon
Amounts for:
Total Daily Cost:
$7.61Add Ingredients
to Amazon Cart

Mix with 36oz. cold water (sometimes with ice) in a blender to make 3x 12oz. servings.

DO NOT USE HOT WATER - the consistency will change from a thin, frothy shake to a sludge, and the taste will be adversely affected. I have not yet determined why this happens.


10/14/14: My current use of this recipe: I drink one 12oz serving every day (totaling ~533cal). Half for breakfast, half for lunch. For dinner I have a normal meal (~500cal) and have regular small, healthy snacks between meals and after dinner (totaling ~500cal). I missed real food too much to give it up entirely, but I now save it for times where I can actually enjoy it and leave the "necessity" meals to this recipe so I can track my intakes better.

Since making this recipe, I have lost just over 10lbs with loose calorie counting (started at 206 on June 1st, am currently at 195) - I'm not being overly strict with following Soylent or calorie counting (especially on weekends) so that I can make a more complete diet change over time. While results are maybe a little slow, they are consistent and I feel hungry less often. -Tom

Nutrition Facts

Amount Per Day
35% Carb, 38% Protein, 27% Fat
Calories1608
% Daily Values*
93%
Total Carbohydrate141g
130%
Dietary Fiber 27g
96%
Protein150g
117%
Total Fat48g
Saturated Fat9g
Monounsaturated Fat10g
Polyunsaturated Fat19g
120%
Omega-3 Fatty Acids2g
102%
Omega-6 Fatty Acids17g
Cholesterol157mg
Calcium
107%
Vitamin A
131%
Chloride
148%
Vitamin B6
2274%
Chromium
202%
Vitamin B12
1225%
Copper
197%
Vitamin C
274%
Iodine
159%
Vitamin D
207%
Iron
188%
Vitamin E
111%
Magnesium
97%
Vitamin K
104%
Manganese
312%
Thiamin
2622%
Molybdenum
765%
Riboflavin
2339%
Phosphorus
97%
Niacin
198%
Potassium
72%
Folate
204%
Selenium
307%
Pantothenic Acid
594%
Sodium
127%
Biotin
588%
Sulfur
101%
Choline
158%
Zinc
177%
 
* Percent Daily Values are based on "TommyFive's Custom 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.
Based on TommyFive's Custom U.S. government DRI, male 19-50, 1500 calories, low carbChange
MacroTargetRecipeMax%
Calories (kcal)15001608107%
Carbohydrates (g)152141.493%
Protein (g)156149.7896%
Total Fat (g)4148.02117%
Saturated Fat (g)09.16
Monounsaturated Fat (g)010.05
Polyunsaturated Fat (g)019.38
Omega-3 Fatty Acids (g)1.61.91120%
Omega-6 Fatty Acids (g)1717.38102%
Total Fiber (g)2127.3130%
Soluble Fiber (g)09.8
Insoluble Fiber (g)010.2
Cholesterol (mg)0156.85
VitaminsTargetRecipeMax%
Vitamin A (IU)3000394110000131%
Vitamin B6 (mg)1.329.61002274%
Vitamin B12 (ug)2.429.41225%
Vitamin C (mg)902462000274%
Vitamin D (IU)60012434000207%
Vitamin E (IU)20221000111%
Vitamin K (ug)120125104%
Thiamin (mg)1.231.4622622%
Riboflavin (mg)1.330.4122339%
Niacin (mg)1631.66235198%
Folate (ug)4008171000204%
Pantothenic Acid (mg)529.712594%
Biotin (ug)30176588%
Choline (mg)550870.7323500158%
MineralsTargetRecipeMax%
Calcium (g)11.072.5107%
Chloride (g)2.33.3953.6148%
Chromium (ug)3571202%
Copper (mg)0.91.77610197%
Iodine (ug)1502391100159%
Iron (mg)815.016345188%
Magnesium (mg)420408.297%
Manganese (mg)2.37.17611312%
Molybdenum (ug)453442000765%
Phosphorus (g)0.70.679497%
Potassium (g)3.52.52172%
Selenium (ug)55169400307%
Sodium (g)1.51.8982.3127%
Sulfur (g)22.01101%
Zinc (mg)1119.505940177%

No reviews yet - why not add the first one?

Add Review