Effergise Oat Bran Soylent

Last updated November 1, 2013 Copy
AmountIngredient$ / daySource
230gOat Bran$1.38
8gSoy Lecithin$0.24Whole Foods
4gTable Salt$0.00
0gLo Salt$0.00
2gEffergize$0.15
1pillGO Fish Oil 1500mg$0.07
1200mlMilk, Low Fat$2.40
40gLinseed Meal$0.36Whole Foods
15gAlmond Flour$0.38
25gHershey's Cocoa Powder - Special Dark$0.38
0gWhey protein concentrate$0.00EatMe Supplements
0gBrown Sugar$0.00
3gBaker's Yeast$0.00
1gParsley Powder$0.00My Spice Sage
0gSpirulina$0.00Nuts
0gMaca Powder$0.00
0pillCod Liver Oil - Thomsons$0.00
20gCoconut sugar$0.24
10gGlucose$0.06
70gEat Me Lean Protein$4.20
0gLeppin Enduro Booster$0.00
Amounts for:
Total Daily Cost:
$9.85Add Ingredients
to Amazon Cart

A good base for a full meal replacement. Add parsley powder if you want to boost Vitamin K at the expense of flavour. High in Manganese, but seeing as there's never been a case of overdose from dietary sources, I feel safe.

Adjust as required for calories, but be careful adding too much sugar as it becomes very sweet. You're probably best off getting extra carbs and your vitamin k (which most people produce in their gut anyway) from a good rice and stir-fry vege dinner instead.

Nutrition Facts

Amount Per Day
47% Carb, 28% Protein, 25% Fat
Calories2050
% Daily Values*
101%
Total Carbohydrate251g
204%
Dietary Fiber 57g
116%
Protein151g
116%
Total Fat58g
Saturated Fat78g
Monounsaturated Fat11g
Polyunsaturated Fat18g
658%
Omega-3 Fatty Acids11g
82%
Omega-6 Fatty Acids14g
Cholesterol0mg
* Percent Daily Values are based on "50:25:25". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
#
Ingredient
Amount
Unit
Form
Source
Container Size
Item Cost
Daily Cost
Days / Unit
Calories (kcal)
Carbs (g)
Protein (g)
1
Oat Bran
230
gPowder1000
$6.00
$1.38
4736126.533.58
2
Soy Lecithin
8
gPowderWhole Foods100
$3.00
$0.24
13590.50.00
3
Table Salt
4
gPowder0$0.00$0.00000.00.00
4
Lo Salt
0
gPowder0$0.00$0.0000.00.00
5
Effergize
2
gPowder80
$6.00
$0.15
4000.00.00
6
GO Fish Oil 1500mg
1
pillPill210
$15.00
$0.07
210120.00.00
7
Milk, Low Fat
1200
mlLiquid2000
$4.00
$2.40
250462.438.40
8
Linseed Meal
40
gPowderWhole Foods1000
$8.90
$0.36
2521411.67.20
9
Almond Flour
15
gPowder100
$2.50
$0.38
7863.33.15
10
Hershey's Cocoa Powder - Special Dark
25
gPowder400
$6.00
$0.38
165714.54.90
11
Whey protein concentrate
0
gPowderEatMe Supplements1000
$42.00
$0.0000.00.00
12
Brown Sugar
0
gPowder0$0.00$0.0000.00.00
13
Baker's Yeast
3
gPowder0$0.00$0.00091.11.15
14
Parsley Powder
1
gPowderMy Spice Sage0$0.00$0.00030.50.22
15
Spirulina
0
gPowderNuts2268
$48.45
$0.0000.00.00
16
Maca Powder
0
gPowder0$0.00$0.0000.00.00
17
Cod Liver Oil - Thomsons
0
pillPill90
$46.00
$0.0000.00.00
18
Coconut sugar
20
gPowder500
$6.00
$0.24
257520.00.00
19
Glucose
10
gPowder500
$3.00
$0.06
50359.00.00
20
Eat Me Lean Protein
70
gPowder1000
$60.00
$4.20
142601.962.02
21
Leppin Enduro Booster
0
gPowder600
$20.00
$0.0000.00.00
Total
$276.85
$9.85
2050251.4150.62
Target
2000250.0130.00
% Reached
102%101%116%
Safe Maximum
2200280.0150.00
% Max Reached
93%90%100%
Nutrient Profile: 50:25:25Change
MacroTargetRecipeMax%
Calories (kcal)200020502200102%
Carbohydrates (g)250251.4280101%
Protein (g)130150.62150116%
Total Fat (g)5057.9565116%
Saturated Fat (g)078.24
Monounsaturated Fat (g)011.31
Polyunsaturated Fat (g)017.51
Omega-3 Fatty Acids (g)1.610.53658%
Omega-6 Fatty Acids (g)171482%
Total Fiber (g)2857.2204%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)300029691000099%
Vitamin B6 (mg)1.36.2100480%
Vitamin B12 (ug)2.419.8825%
Vitamin C (mg)901012000113%
Vitamin D (IU)6006404000107%
Vitamin E (IU)20241000118%
Vitamin K (ug)1203832%
Thiamin (mg)1.29.527794%
Riboflavin (mg)1.39.305716%
Niacin (mg)1625.5735160%
Folate (ug)400392100098%
Pantothenic Acid (mg)521.639433%
Biotin (ug)3080267%
Choline (mg)550587.5223500107%
MineralsTargetRecipeMax%
Calcium (g)12.072.5207%
Chloride (g)2.32.4373.6106%
Chromium (ug)3500%
Copper (mg)0.92.72110302%
Iodine (ug)1502151100143%
Iron (mg)822.00845275%
Magnesium (mg)420905.1215%
Manganese (mg)2.311.86511516%
Molybdenum (ug)4546020001022%
Phosphorus (g)0.73.3834483%
Potassium (g)3.54.58131%
Selenium (ug)55189400344%
Sodium (g)1.51.6082.3107%
Sulfur (g)20.8944%
Zinc (mg)1117.55440160%

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