Betatestung Schoko-Soja-Hafer, 2000kcal/Tag (nach kombinierten Vorgaben von DGE, EU und US Empfehlungen), Q10 sowie optionalem Kreatin, Ginseng und Ginkgo Biloba VeganTasty!

by Betatester

Last updated March 5, 2015 Copy

• Overview
• Reviews
• Comments ⁵
• Recipe Editor
• Variants ¹³
• Buy from Amazon

Amount		Ingredient	€ / day	Source
100	g	JA Haferflocken	€0.08	Rewe
160	g	Soja Protein Isolat	€0.93	allfitnessfactory
150	g	Maltodextrin	€0.45	allfitnessfactory
30	g	Leinsamen (gemahlen)	€0.08	DM
26	g	Kakaopulver	€0.15	Lidl
5	g	MSM	€0.06	Amazon DE
1	g	Choline bitartrate	€0.16	Amazon
1	g	Kaliumchlorid	€0.01	Amazon DE
2	g	Calciumcarbonat	€0.02	Amazon DE
2	pill	Sanct Bernhard Vitamin-D-Mono-Tabletten	€0.08	Amazon DE
1	pill	Versand	€1.67
5	g	reatin Monohydrat Qualitäts Kreatin Pulver	€0.05	Amazon.de
0.1	g	Algenpulver	€0.01	superfoodforyou
2	pill	Peak Vitamins	€0.05	Amazon
100	g	Karotte	€0.04	ALDI Süd
0.25	pill	Ultra Chromium Picolinate	€0.04	Amazon
3	g	Iodiertes Speisesalz Speisesalz	€0.00	Irgendwo
0	g	Roggenvollkornmehl	€0.00	DM
50	g	Grafschafter Goldsaft	€0.03	ALDI
10	g	"Sojola" Sojaöl	€0.02	Edeka (oder Kaufland für 2,49€)
Amounts for:1 day2 days3 days4 days5 days6 days1 week2 weeks3 weeks4 weeks Total Daily Cost:			€3.94	Add Ingredients to Amazon Cart

---

Ich versuche grade abzunehmen und gleichzeitig Muskelmasse aufzubauen. Außerdem möchte ich die Kosten für Grundnahrungsmittel senken, und es sollte nach Möglichkeit vegan sein.

Nutrition Facts

Amount Per Day

50% Carb, 33% Protein, 17% Fat

Calories2021

% Daily Values*

117%

Total Carbohydrate263g

121%

Dietary Fiber 36g

138%

Protein172g

58%

Total Fat39g

Saturated Fat8g

Monounsaturated Fat9g

Polyunsaturated Fat18g

156%

Omega-3 Fatty Acids9g

96%

Omega-6 Fatty Acids16g

Cholesterol0mg

Calcium 146%	•	Vitamin A 181%
Chloride 108%	•	Vitamin B6 123%
Chromium 108%	•	Vitamin B12 83%
Copper 364%	•	Vitamin C 83%
Iodine 207%	•	Vitamin D 101%
Iron 277%	•	Vitamin E 69%
Magnesium 143%	•	Vitamin K 100%
Manganese 232%	•	Thiamin 219%
Molybdenum 300%	•	Riboflavin 128%
Phosphorus 340%	•	Niacin 122%
Potassium 120%	•	Folate 172%
Selenium 569%	•	Pantothenic Acid 110%
Sodium 159%	•	Biotin 196%
Sulfur 113%	•	Choline 103%
Zinc 154%

* Percent Daily Values are based on "thekryz's accummulated German DGE, EU and US Recommendations (male, 21-50, 2000 kcal/day, moderate diet)". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.

×Recipe Modified    Save Changes  or  Revert

#	Ingredient	Amount	Unit	Form	Source	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	JA Haferflocken	100	g	Powder	Rewe	500	€0.39	€0.08	5	372	58.7	13.50
2	Soja Protein Isolat	160	g	Powder	allfitnessfactory	12000	€70.00	€0.93	75	598	17.6	144.00
3	Maltodextrin	150	g	Powder	allfitnessfactory	25000	€75.00	€0.45	167	570	141.0	0.00
4	Leinsamen (gemahlen)	30	g	Powder	DM	500	€1.39	€0.08	17	142	0.0	7.20
5	Kakaopulver	26	g	Powder	Lidl	250	€1.49	€0.15	10	79	4.4	5.54
6	MSM	5	g	Powder	Amazon DE	1000	€12.90	€0.06	200	0	0.0	0.00
7	Choline bitartrate	1	g	Powder	Amazon	250	€39.90	€0.16	250	0	0.0	0.00
8	Kaliumchlorid	1	g	Powder	Amazon DE	1000	€9.90	€0.01	1000	0	0.0	0.00
9	Calciumcarbonat	2	g	Powder	Amazon DE	500	€3.76	€0.02	250	0	0.0	0.00
10	Sanct Bernhard Vitamin-D-Mono-Tabletten	2	pill	Pill	Amazon DE	250	€10.10	€0.08	125	0	0.0	0.00
11	Versand	1	pill	Pill		30	€50.00	€1.67	30	0	0.0	0.00
12	reatin Monohydrat Qualitäts Kreatin Pulver	5	g	Powder	Amazon.de	1000	€9.99	€0.05	200	0	0.0	0.00
13	Algenpulver	0.1	g	Powder	superfoodforyou	250	€14.95	€0.01	2500	1	0.0	0.01
14	Peak Vitamins	2	pill	Pill	Amazon	240	€5.99	€0.05	120	0	0.0	0.00
15	Karotte	100	g	Powder	ALDI Süd	2000	€0.89	€0.04	20	26	6.8	0.80
16	Ultra Chromium Picolinate	0.25	pill	Pill	Amazon	30	€4.48	€0.04	120	0	0.0	0.00
17	Iodiertes Speisesalz Speisesalz	3	g	Powder	Irgendwo	500	€0.50	€0.00	167	0	0.0	0.00
18	Roggenvollkornmehl	0	g	Powder	DM	1000	€1.35	€0.00		0	0.0	0.00
19	Grafschafter Goldsaft	50	g	Paste	ALDI	450	€0.30	€0.03	9	150	34.5	1.15
20	"Sojola" Sojaöl	10	g	Liquid	Edeka (oder Kaufland für 2,49€)	1000	€1.90	€0.02	100	83	0.0	0.00
	Total						€315.18	€3.94		2021	263.0	172.20
	Target									2000	225.0	125.00
	% Reached									101%	117%	138%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Nutrient Profile: thekryz's accummulated German DGE, EU and US Recommendations (male, 21-50, 2000 kcal/day, moderate diet)Change

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2021		101%
Carbohydrates (g)	225	263		117%
Protein (g)	125	172.2		138%
Total Fat (g)	67	38.75		58%
Saturated Fat (g)	0	7.89
Monounsaturated Fat (g)	0	9.1
Polyunsaturated Fat (g)	0	18.17
Omega-3 Fatty Acids (g)	5.67	8.86		156%
Omega-6 Fatty Acids (g)	17	16.3		96%
Total Fiber (g)	30	36.4		121%
Soluble Fiber (g)	0	5.3
Insoluble Fiber (g)	0	10.4
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3333	6047	10000	181%
Vitamin B6 (mg)	1.5	1.8	100	123%
Vitamin B12 (ug)	3	2.5		83%
Vitamin C (mg)	100	83	2000	83%
Vitamin D (IU)	800	805	4000	101%
Vitamin E (IU)	20.86	14	1000	69%
Vitamin K (ug)	120	120		100%
Thiamin (mg)	1.2	2.63		219%
Riboflavin (mg)	1.4	1.793		128%
Niacin (mg)	16	19.478	35	122%
Folate (ug)	400	686	1000	172%
Pantothenic Acid (mg)	6	6.586		110%
Biotin (ug)	50	98		196%
Choline (mg)	1220	1252.93	3500	103%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.46	2.5	146%
Chloride (g)	2.3	2.49	3.6	108%
Chromium (ug)	65	70		108%
Copper (mg)	1.25	4.548	10	364%
Iodine (ug)	200	413	1100	207%
Iron (mg)	14	38.8336	45	277%
Magnesium (mg)	420	599.1		143%
Manganese (mg)	3.5	8.104	11	232%
Molybdenum (ug)	75	225	2000	300%
Phosphorus (g)	0.7	2.379	4	340%
Potassium (g)	3.5	4.204		120%
Selenium (ug)	55	313	400	569%
Sodium (g)	1.5	2.378	2.3	159%
Sulfur (g)	2	2.27		113%
Zinc (mg)	11	16.9121	40	154%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
Least Expensive Bulk Bin Recipe	rpn	4 Aug '13	4 Aug '13
SimpleCheapVeganNoSoy Soylent	rpn	4 Aug '13	20 Aug '13
SimpleCheapVeganNoSoy Soylent - all from Amazon UK, modified	bkc	27 Aug '13	29 Aug '13
SimpleCheapVeganNoSoy Soylent - low carb	bkc	28 Sep '13	24 Oct '13
Greg's SimpleCheapVeganNoSoy Soylent - low carb	gcolbourn	25 Oct '13	25 Oct '13
Greg's SimpleCheapVeganNoSoy Soylent	gcolbourn	25 Oct '13	25 Oct '13
Greg's SimpleCheapVeganNoSoy Soylent - initial test	gcolbourn	25 Oct '13	23 Nov '13
Copy of Greg's SimpleCheapVeganNoSoy Soylent - initial test	namronkire	29 Nov '13	29 Nov '13
Norman's Erbsenschlacke - Test_1	namronkire	3 Dec '13	3 Dec '13
Schoko-Hafer	namronkire	10 Aug '14	12 Dec '13
Schoko-Hafer, 3,32€/Tag, 1900kcal/Tag nach DGE	thekryz	13 Dec '13	12 Dec '13
Schoko-Hafer, 2000kcal/Tag (nach Vorgaben des DGE), mit perfektem Omega-3/Omega-6-Verhältnis, Q10 sowie optionalem Kreatin, Ginseng und Ginkgo Biloba	thekryz	13 Jan '14	11 Jan '14
Schoko-Soja-Hafer, 2000kcal/Tag (nach kombinierten Vorgaben von DGE, EU und US Empfehlungen), mit perfektem Omega-3/Omega-6-Verhältnis, Q10 sowie optionalem Kreatin, Ginseng und Ginkgo Biloba	thekryz	15 Feb '14	9 Apr '14
This recipe	Betatester	5 Mar '15	9 Apr '14