Porridge 'n' Shake (Cheap easy and tasty)

by Panic
Last updated April 22, 2014 Copy
AmountIngredient£ / daySource
150mlSemi-skimmed milk£0.15Sainsbury's
100gPorridge Oats£0.11Sainsbury's
20gFlaxseed£0.24Sainsbury's
20gSugar£0.02Sainsburys
9gLo Salt£0.04Sainsbury's
2gCholine bitartrate£0.07BulkPowders
2gMSM£0.07Bulk Powders
3pillCalcium & Vitamin D plus Vitamin K Tablets£0.11Healthspan
1pillKirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein£0.04Amazon UK
80gWhey Protein£0.53OlympusHealth
Amounts for:
Total Daily Cost:
£1.39Add Ingredients
to Amazon Cart

Grind up the pills and put everything bar the whey protein in the porridge. After the additives its about 160g so that makes for 2-4 servings depending on your preference. You can then enjoy the protein shake whenever you want.

This is an adaptation from "cheap supermarket soylent by the_mastor". I decided to make it and the floury water was horrific, it was too salty and who would want a porridge shake? Just eat the damn porridge like it is supposed to be eaten.

I should mention that this is very low on many of the carbs, fats and stuff. This is partly due to wanting to lose weight, partly due to not wanting about 8 litres of soylent (ffs) and partly due to the fact that the occasional snack would probably provide the missing nutrients if required.

Enjoy :D -Sid

Nutrition Facts

Amount Per Day
40% Carb, 36% Protein, 24% Fat
Calories920
% Daily Values*
37%
Total Carbohydrate94g
66%
Dietary Fiber 19g
98%
Protein83g
38%
Total Fat24g
Saturated Fat6g
Monounsaturated Fat2g
Polyunsaturated Fat6g
308%
Omega-3 Fatty Acids5g
21%
Omega-6 Fatty Acids4g
Cholesterol0mg
Calcium
169%
Vitamin A
117%
Chloride
125%
Vitamin B6
171%
Chromium
100%
Vitamin B12
306%
Copper
141%
Vitamin C
100%
Iodine
100%
Vitamin D
100%
Iron
295%
Vitamin E
152%
Magnesium
106%
Vitamin K
98%
Manganese
277%
Thiamin
193%
Molybdenum
100%
Riboflavin
143%
Phosphorus
92%
Niacin
136%
Potassium
104%
Folate
137%
Selenium
153%
Pantothenic Acid
222%
Sodium
107%
Biotin
100%
Sulfur
100%
Choline
159%
Zinc
139%
 
* 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.
#
Ingredient
Amount
Unit
Form
Source
Container Size
Item Cost
Daily Cost
Days / Unit
Calories (kcal)
Carbs (g)
Protein (g)
1
Semi-skimmed milk
150
mlLiquidSainsbury's1000
£1.00
£0.15
7327.25.40
2
Porridge Oats
100
gPowderSainsbury's1500
£1.69
£0.11
1537058.011.00
3
Flaxseed
20
gPowderSainsbury's425
£5.20
£0.24
211140.04.38
4
Sugar
20
gPowderSainsburys1000
£0.90
£0.02
508019.80.00
5
Lo Salt
9
gPowderSainsbury's350
£1.55
£0.04
3900.00.00
6
Choline bitartrate
2
gPowderBulkPowders100
£3.75
£0.07
5000.00.00
7
MSM
2
gPowderBulk Powders100
£3.49
£0.07
5000.00.00
8
Calcium & Vitamin D plus Vitamin K Tablets
3
pillPillHealthspan240
£8.95
£0.11
8000.00.00
9
Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein
1
pillPillAmazon UK500
£19.99
£0.04
50000.00.00
10
Whey Protein
80
gPowderOlympusHealth5000
£32.99
£0.53
633258.662.65
Total
£79.51
£1.39
92093.683.43
Target
2000250.085.00
% Reached
46%37%98%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)200092046%
Carbohydrates (g)25093.637%
Protein (g)8583.4398%
Total Fat (g)6524.3838%
Saturated Fat (g)5.59
Monounsaturated Fat (g)1.74
Polyunsaturated Fat (g)6.24
Omega-3 Fatty Acids (g)1.64.92308%
Omega-6 Fatty Acids (g)173.6221%
Total Fiber (g)2818.666%
Soluble Fiber (g)1.5
Insoluble Fiber (g)4.6
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3000350010000117%
Vitamin B6 (mg)1.32.2100171%
Vitamin B12 (ug)2.47.3306%
Vitamin C (mg)90902000100%
Vitamin D (IU)6006004000100%
Vitamin E (IU)20301000152%
Vitamin K (ug)12011898%
Thiamin (mg)1.22.314193%
Riboflavin (mg)1.31.863143%
Niacin (mg)1621.73135136%
Folate (ug)4005491000137%
Pantothenic Acid (mg)511.111222%
Biotin (ug)3030100%
Choline (mg)550876.113500159%
MineralsTargetRecipeMax%
Calcium (g)11.692.5169%
Chloride (g)2.32.883.6125%
Chromium (ug)3535100%
Copper (mg)0.91.2710141%
Iodine (ug)1501501100100%
Iron (mg)823.607145295%
Magnesium (mg)420444.7106%
Manganese (mg)2.36.3611277%
Molybdenum (ug)45452000100%
Phosphorus (g)0.70.647492%
Potassium (g)3.53.645104%
Selenium (ug)5584400153%
Sodium (g)1.51.6062.3107%
Sulfur (g)22100%
Zinc (mg)1115.343240139%

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