SimpleCheapVeganNoSoy Soylent - low carb Vegan

by bkc
Last updated September 28, 2013 Copy
AmountIngredient£ / daySource
36gPeas, Split, Dry£0.07Amazon UK
80gPea Protein Powder£0.61Bulkpowders
55gFlaxseed Meal£0.52Amazon UK
94gRice, Brown Flour£0.30Amazon UK
56gMaltodextrin (from corn)£0.14Bulkpowders
6mlOlive Oil£0.04Amazon UK
19gSunflower Oil£0.03Supermarket
1.71gIodised Salt£0.01Amazon UK
1pillRainbow Light Prenatal One Multivitamin£0.22Amazon UK
2gMSM Sulfur Powder£0.10Amazon UK
1.1gCholine bitartrate£0.04BulkPowders
5gPotassium chloride£0.06Ebay
2pillCalcium & Vitamin D plus Vitamin K Tablets£0.07Healthspan
Amounts for:
Total Daily Cost:
£2.22Add Ingredients
to Amazon Cart

Trying a different spin on my other recipe:

Less solids in general to reduce the amount to swallow

Reduce peas - a bit overpowering in the other recipe

Sweeten things a bit with the maltodextrin

Not really on a low carb / low calorie diet but would like to leave some room for normal food on top while covering all the bases here.

Added sunflower oil to hit 100% but as the intention is to leave some room for normal food I'll likely leave out some sunflower oil, maltodextrin and salt in daily use.

Prices in GBP.

Nutrition Facts

Amount Per Day
40% Carb, 25% Protein, 35% Fat
Calories1532
% Daily Values*
100%
Total Carbohydrate150g
141%
Dietary Fiber 30g
102%
Protein96g
101%
Total Fat58g
Saturated Fat5g
Monounsaturated Fat21g
Polyunsaturated Fat24g
836%
Omega-3 Fatty Acids13g
106%
Omega-6 Fatty Acids18g
Cholesterol0mg
Calcium
128%
Vitamin A
135%
Chloride
148%
Vitamin B6
1216%
Chromium
343%
Vitamin B12
1042%
Copper
290%
Vitamin C
112%
Iodine
113%
Vitamin D
100%
Iron
546%
Vitamin E
226%
Magnesium
117%
Vitamin K
116%
Manganese
317%
Thiamin
959%
Molybdenum
167%
Riboflavin
790%
Phosphorus
114%
Niacin
172%
Potassium
104%
Folate
241%
Selenium
223%
Pantothenic Acid
328%
Sodium
100%
Biotin
1000%
Sulfur
100%
Choline
103%
Zinc
182%
 
* 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.
Based on U.S. government DRI, male 19-50, 1500 calories, low carbChange
MacroTargetRecipeMax%
Calories (kcal)15001532102%
Carbohydrates (g)150150.3100%
Protein (g)9496.21102%
Total Fat (g)5858.42101%
Saturated Fat (g)5.37
Monounsaturated Fat (g)21
Polyunsaturated Fat (g)24.22
Omega-3 Fatty Acids (g)1.613.37836%
Omega-6 Fatty Acids (g)1718.01106%
Total Fiber (g)2129.6141%
Soluble Fiber (g)4.2
Insoluble Fiber (g)12.7
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3000405410000135%
Vitamin B6 (mg)1.315.81001216%
Vitamin B12 (ug)2.4251042%
Vitamin C (mg)901012000112%
Vitamin D (IU)6006004000100%
Vitamin E (IU)20451000226%
Vitamin K (ug)120139116%
Thiamin (mg)1.211.508959%
Riboflavin (mg)1.310.276790%
Niacin (mg)1627.54335172%
Folate (ug)4009651000241%
Pantothenic Acid (mg)516.41328%
Biotin (ug)303001000%
Choline (mg)550567.5413500103%
MineralsTargetRecipeMax%
Calcium (g)11.282.5128%
Chloride (g)2.33.4113.6148%
Chromium (ug)35120343%
Copper (mg)0.92.60610290%
Iodine (ug)1501701100113%
Iron (mg)843.673645546%
Magnesium (mg)420491.4117%
Manganese (mg)2.37.30211317%
Molybdenum (ug)45752000167%
Phosphorus (g)0.70.7984114%
Potassium (g)3.53.634104%
Selenium (ug)55123400223%
Sodium (g)1.51.5012.3100%
Sulfur (g)22100%
Zinc (mg)1120.0540182%

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