Vegan Mix - Higher protein / carbs / cals Vegan

Last updated December 9, 2013 Copy
AmountIngredient$ / daySource
170gFine Powdered Oats$1.33Bulk Nutrients
170gWaxy Maize Starch$1.67Bulk Nutrients
115gRice protein isolate - natural$1.82Bulk Nutrients
2gMSM Sulfur$0.11bulk nutrients
20gSoy Lecithin Granules$0.53iherb
1pillNOW Foods Vitamin k-2$0.10iherb
20gPotassium Gluconate$0.53iherb
2pillNOW Foods Calcium & Magnesium$0.10iHerb
0pillDEVA Vegan Multivitamin (and mineral supplement with greens)$0.00iherb
17gVital Greens$2.04Your Discount Chemist
32gGrapeseed Oil$0.37Coles/Woolworths
10gCocoa Powder$0.36Coles/Woolworths
4gPsyllium Husk$0.07Coles/Woolworths
12gLinseed Meal (Flaxseed)$0.13Coles/Woolworths
4gTable Salt$0.01Coles/Woolworths
100gRaw Sugar$0.17Coles/Woolworths
0pillOptimum Nutrition Opti-Women Multivitamin$0.00Amazon UK
3gCinnamon$0.17Coles/Woolworths
Amounts for:
Total Daily Cost:
$9.51Add Ingredients
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Found a fantastic and easy mix, then edited it to make it Vegan friendly. Very easy to purchase most items from Coles / Woolworths.

The protein, oats, raw sugar and starch levels can be reduced to suit the individual. It is just a personal preference thing because I do a lot of daily exercise. You can also edit this recipe to match a different nutrient profile quite easily as well.

Combine all the dry ingredients and blend with roughly 1.5 liters of water and oil to make a "syrup". Combine about 200ml of this syrup with 300-400ml of water per serve and you are good to go! The syrup will thicken up as well ... So i make a mix up the night before, store it in a 2 liter container overnight, add a little more water to the mix in the morning then off you go.

This mix tastes great as well as well as doing what it's supposed to! The vital greens are naturally vanilla flavored, which makes the mix really quite nice.

Enjoy!!!

Cheers.

Edit: I have found that making the "syrup" mix is quite messy. Its actually easier to combine all the dry ingredients together then use it during the day as you need. In this case i take 8 x 80g serves of Soylent a day with about 500ml of water per serve. For my breakfast and afternoon serve i add the oil to the mix as well. Cheers.

Nutrition Facts

Amount Per Day
58% Carb, 19% Protein, 23% Fat
Calories2583
% Daily Values*
145%
Total Carbohydrate363g
103%
Dietary Fiber 29g
139%
Protein119g
101%
Total Fat65g
Saturated Fat8g
Monounsaturated Fat5g
Polyunsaturated Fat28g
173%
Omega-3 Fatty Acids3g
135%
Omega-6 Fatty Acids23g
Cholesterol0mg
Calcium
126%
Vitamin A
199%
Chloride
106%
Vitamin B6
424%
Chromium
146%
Vitamin B12
1983%
Copper
101%
Vitamin C
631%
Iodine
170%
Vitamin D
170%
Iron
153%
Vitamin E
1087%
Magnesium
159%
Vitamin K
115%
Manganese
133%
Thiamin
414%
Molybdenum
170%
Riboflavin
265%
Phosphorus
107%
Niacin
110%
Potassium
103%
Folate
131%
Selenium
101%
Pantothenic Acid
122%
Sodium
103%
Biotin
1870%
Sulfur
100%
Choline
547%
Zinc
165%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". 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, 2000 caloriesChange

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