Name: Copy of Supermarket Based Soylent for Athletes
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Whey Protein; 180g Porridge Oats; 150g Flour; 150g Sugar; 35g Flaxseed; 35ml Sunflower Oil; 9g Lo Salt; 2pill Calcium & Vitamin D plus Vitamin K Tablets; 2g Choline bitartrate; 2g MSM; 1pill Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein

Amount		Ingredient	£ / day	Source
150	g	Whey Protein	£0.99	OlympusHealth
180	g	Porridge Oats	£0.20	Sainsburies
150	g	Flour	£0.07	Sainsburies
150	g	Sugar	£0.14	Sainsburys
35	g	Flaxseed	£0.43	Sainsburies
35	ml	Sunflower Oil	£0.05	Sainsburies
9	g	Lo Salt	£0.04	Sainsburies
2	pill	Calcium & Vitamin D plus Vitamin K Tablets	£0.15	Amazon
2	g	Choline bitartrate	£0.07	BulkPowders
2	g	MSM	£0.07	Bulk Powders
1	pill	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	£0.04	Amazon UK
Amounts for: Total Daily Cost:			£2.24	Add Ingredients to Amazon Cart

I've been using the original Supermarket Based Soylent for a couple of weeks and it's pretty good. Now I wanted to increase the calories in order to accomodate for my training regime. The calculation were done using pen, paper and http://iifym.com/iifym-calculator/

I've also changed the Calcium and Vitamin D,K pills to the ones provided by Bulk Powders (just because it's one less shipping)

Nutrition Facts

Amount Per Day

54% Carb, 22% Protein, 24% Fat

Calories2936

% Daily Values*

153%

Total Carbohydrate383g

135%

Dietary Fiber 38g

189%

Protein160g

116%

Total Fat75g

Saturated Fat11g

Monounsaturated Fat10g

Polyunsaturated Fat33g

538%

Omega-3 Fatty Acids9g

174%

Omega-6 Fatty Acids30g

Cholesterol0mg

Calcium 241%	•	Vitamin A 117%
Chloride 125%	•	Vitamin B6 193%
Chromium 100%	•	Vitamin B12 250%
Copper 201%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 383%
Iron 437%	•	Vitamin E 266%
Magnesium 181%	•	Vitamin K 110%
Manganese 464%	•	Thiamin 346%
Molybdenum 100%	•	Riboflavin 209%
Phosphorus 176%	•	Niacin 200%
Potassium 121%	•	Folate 216%
Selenium 289%	•	Pantothenic Acid 252%
Sodium 134%	•	Biotin 100%
Sulfur 100%	•	Choline 167%
Zinc 181%

* 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	Whey Protein	150	g	Powder	OlympusHealth	5000	£32.99	£0.99	33	609	16.0	117.47
2	Porridge Oats	180	g	Powder	Sainsburies	1500	£1.69	£0.20	8	666	104.4	19.80
3	Flour	150	g	Powder	Sainsburies	1500	£0.65	£0.07	10	546	114.5	15.48
4	Sugar	150	g	Powder	Sainsburys	1000	£0.90	£0.14	7	602	148.5	0.00
5	Flaxseed	35	g	Powder	Sainsburies	425	£5.20	£0.43	12	199	0.0	7.67
6	Sunflower Oil	35	ml	Liquid	Sainsburies	5000	£6.96	£0.05	143	315	0.0	0.00
7	Lo Salt	9	g	Powder	Sainsburies	350	£1.55	£0.04	39	0	0.0	0.00
8	Calcium & Vitamin D plus Vitamin K Tablets	2	pill	Pill	Amazon	270	£19.99	£0.15	135	0	0.0	0.00
9	Choline bitartrate	2	g	Powder	BulkPowders	100	£3.75	£0.07	50	0	0.0	0.00
10	MSM	2	g	Powder	Bulk Powders	100	£3.49	£0.07	50	0	0.0	0.00
11	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	1	pill	Pill	Amazon UK	500	£19.99	£0.04	500	0	0.0	0.00
	Total						£97.16	£2.24		2936	383.4	160.41
	Target									2000	250.0	85.00
	% Reached									147%	153%	189%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2936	147%
Carbohydrates (g)	250	383.4	153%
Protein (g)	85	160.41	189%
Total Fat (g)	65	75.3	116%
Saturated Fat (g)		11.46
Monounsaturated Fat (g)		10.12
Polyunsaturated Fat (g)		32.97
Omega-3 Fatty Acids (g)	1.6	8.62	538%
Omega-6 Fatty Acids (g)	17	29.55	174%
Total Fiber (g)	28	37.9	135%
Soluble Fiber (g)		2.7
Insoluble Fiber (g)		8.1
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3503	10000	117%
Vitamin B6 (mg)	1.3	2.5	100	193%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	2300	4000	383%
Vitamin E (IU)	20	53	1000	266%
Vitamin K (ug)	120	132		110%
Thiamin (mg)	1.2	4.149		346%
Riboflavin (mg)	1.3	2.712		209%
Niacin (mg)	16	31.965	35	200%
Folate (ug)	400	863	1000	216%
Pantothenic Acid (mg)	5	12.6		252%
Biotin (ug)	30	30		100%
Choline (mg)	550	920.212	3500	167%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.41	2.5	241%
Chloride (g)	2.3	2.88	3.6	125%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.807	10	201%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	34.9857	45	437%
Magnesium (mg)	420	759.1		181%
Manganese (mg)	2.3	10.664	11	464%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.233	4	176%
Potassium (g)	3.5	4.219		121%
Selenium (ug)	55	159	400	289%
Sodium (g)	1.5	2.016	2.3	134%
Sulfur (g)	2	2		100%
Zinc (mg)	11	19.8574	40	181%

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	6 Jan '14
Chocolate Oat	eeun	7 Aug '14	7 Jan '14
Chocolate Oat Complete	eeun	9 Jan '14	24 Jan '14
Cheaper Oats (Less Ingredients) (With Whey)	bombpersons	7 Feb '14	8 Feb '14
Cheap Supermarket Based Soylent (Mastor)	The_Mastor	8 Feb '14	8 Feb '14
Cheap Supermarket Based Soylent	The_Mastor	8 Nov '14	7 Sep '14
This recipe	framp	27 Sep '14	7 Sep '14
Recipes based on this one:
h22roscoe's Supermarket Based Soylent Bulk	h22roscoe	1 Oct '15	27 Sep '15

Copy of Supermarket Based Soylent for Athletes

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change