| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 147 | g | Peas, Split, Dry | $0.66 | |
| 8 | g | Flaxseed Meal | $0.05 | |
| 11 | g | Rice, Brown | $0.05 | |
| 9 | g | Kale (Dehydrated to 20% weight) | $0.32 | AussieVitamin |
| 0.5 | pill | Source Naturals, Inositol & Choline | $0.04 | iherb |
| 3.3 | g | Now Foods Calcium Citrate | $0.10 | iherb |
| 0.1 | pill | iHerb Nutritionals, Vitamin D3 | $0.00 | iherb |
| 1 | pill | Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein | $0.09 | eBay |
| 2 | g | MSM (optional) | $0.12 | eBay |
| 8.1 | g | Diet Rite Salt Lite (optional) | $0.12 | Coles |
| 75 | g | Canola Oil (Example Only - Don't Add!) | $0.00 | |
| 68 | g | Brown Sugar (Example Only - Don't Add!) | $0.00 | |
| 0 | g | READ THE NOTES SECTION FOR DETAILS! | $0.00 | |
Amounts for: Total Daily Cost: | $1.54 | Add Ingredients to Amazon Cart | ||
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.)