Name: Ground Lembas Low Carb
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 140g Ultra Fine Scottish Oats (original); 150g Soya Protein Isolate; 60g Rice Flour; 25g Flaxseed; 15g Cocoa Powder; 25ml Olive Oil; 15ml Sunflower Oil; 10g Lo Salt; 2g Choline bitartrate; 2g MSM; 1pill A-Z multivitamins & minerals; 2pill calcium & vitamin d

Amount		Ingredient	£ / day	Source
140	g	Ultra Fine Scottish Oats (original)	£0.28	Bulk Powders
150	g	Soya Protein Isolate	£1.62	BulkPowders
60	g	Rice Flour	£0.10	Sainsburys
25	g	Flaxseed	£0.31	Ocado
15	g	Cocoa Powder	£0.26	Ocado
25	ml	Olive Oil	£0.12	Ocado
15	ml	Sunflower Oil	£0.03	Ocado
10	g	Lo Salt	£0.04	Ocado
2	g	Choline bitartrate	£0.07	BulkPowders
2	g	MSM	£0.07	Bulk Powders
1	pill	A-Z multivitamins & minerals	£0.05	Sainsbury's
2	pill	calcium & vitamin d	£3.60	Sainsbury's
Amounts for: Total Daily Cost:			£6.56	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

29% Carb, 36% Protein, 35% Fat

Calories1818

% Daily Values*

167%

Total Carbohydrate134g

103%

Dietary Fiber 29g

82%

Protein166g

112%

Total Fat69g

Saturated Fat11g

Monounsaturated Fat36g

Polyunsaturated Fat19g

390%

Omega-3 Fatty Acids6g

460%

Omega-6 Fatty Acids15g

Cholesterol0mg

Calcium 198%	•	Vitamin A 89%
Chloride 152%	•	Vitamin B6 141%
Chromium 114%	•	Vitamin B12 104%
Copper 256%	•	Vitamin C 89%
Iodine 100%	•	Vitamin D 100%
Iron 348%	•	Vitamin E 163%
Magnesium 144%	•	Vitamin K 78%
Manganese 533%	•	Thiamin 235%
Molybdenum 111%	•	Riboflavin 134%
Phosphorus 193%	•	Niacin 134%
Potassium 133%	•	Folate 79%
Selenium 216%	•	Pantothenic Acid 177%
Sodium 161%	•	Biotin 167%
Sulfur 100%	•	Choline 156%
Zinc 171%

* Percent Daily Values are based on "Low Carb Profile [ Male: Years 21+]". 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	Ultra Fine Scottish Oats (original)	140	g	Powder	Bulk Powders	5000	£9.99	£0.28	36	505	85.5	15.40
2	Soya Protein Isolate	150	g	Powder	BulkPowders	2500	£26.99	£1.62	17	567	0.0	136.50
3	Rice Flour	60	g	Powder	Sainsburys	1000	£1.70	£0.10	17	222	46.3	4.74
4	Flaxseed	25	g	Powder	Ocado	425	£5.20	£0.31	17	119	0.0	6.00
5	Cocoa Powder	15	g	Powder	Ocado	250	£4.40	£0.26	17	52	1.9	3.38
6	Olive Oil	25	ml	Liquid	Ocado	500	£2.49	£0.12	20	221	0.0	0.00
7	Sunflower Oil	15	ml	Liquid	Ocado	500	£0.89	£0.03	33	133	0.0	0.00
8	Lo Salt	10	g	Powder	Ocado	350	£1.55	£0.04	35	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	A-Z multivitamins & minerals	1	pill	Pill	Sainsbury's	90	£4.75	£0.05	90	0	0.0	0.00
12	calcium & vitamin d	2	pill	Pill	Sainsbury's	1	£1.80	£3.60	1	0	0.0	0.00
	Total						£67.00	£6.56		1818	133.7	166.02
	Target									1800	80.0	203.00
	% Reached									101%	167%	82%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1800	1818	101%
Carbohydrates (g)	80	133.7	167%
Protein (g)	203	166.02	82%
Total Fat (g)	62	69.17	112%
Saturated Fat (g)	0	11.4
Monounsaturated Fat (g)	0	35.63
Polyunsaturated Fat (g)	0	19.2
Omega-3 Fatty Acids (g)	1.6	6.24	390%
Omega-6 Fatty Acids (g)	3.2	14.73	460%
Total Fiber (g)	28	28.7	103%
Soluble Fiber (g)	0	7.5
Insoluble Fiber (g)	0	5.8
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	2666	10000	89%
Vitamin B6 (mg)	1.3	1.8	100	141%
Vitamin B12 (ug)	2.4	2.5		104%
Vitamin C (mg)	90	80	2000	89%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	33	1000	163%
Vitamin K (ug)	120	93		78%
Thiamin (mg)	1.2	2.82		235%
Riboflavin (mg)	1.3	1.741		134%
Niacin (mg)	16	21.508	35	134%
Folate (ug)	400	317	1000	79%
Pantothenic Acid (mg)	5	8.827		177%
Biotin (ug)	30	50		167%
Choline (mg)	550	859.895	3500	156%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.98	2.5	198%
Chloride (g)	2.1	3.2	3.6	152%
Chromium (ug)	35	40		114%
Copper (mg)	0.9	2.308	10	256%
Iodine (ug)	150	150	1100	100%
Iron (mg)	7	24.3592	10	348%
Magnesium (mg)	420	606.5		144%
Manganese (mg)	2.3	12.256	11	533%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	1.35	4	193%
Potassium (g)	3.49	4.639		133%
Selenium (ug)	55	119	400	216%
Sodium (g)	1.5	2.419	2.3	161%
Sulfur (g)	2	2		100%
Zinc (mg)	11	18.7748	40	171%

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	11 Sep '14
Ground Lembas	ggray	12 Sep '14	26 Apr '16
This recipe	ggray	26 Apr '16	26 Apr '16

Ground Lembas Low Carb

Nutrition Facts

Nutrient Profile: Low Carb Profile [ Male: Years 21+]Change

No reviews yet - why not add the first one?

Submit Feedback