Introduction to Plenny Pot v1.0

Macronutrients
•  Proteins
•  Fats
•  Carbohydrates

Micronutrients

 

Nutritional breakdown 

  

  

Ingredients

Mushroom Buckwheat Risotto	Satay Noodles	Mac n' Cheeze
White rice Plant protein  Pea protein isolate Soy protein isolate Buckwheat Mushrooms Carrot Onion Spinach Coconut milk powder Coconut oil powder Sunflower oil powder Vitamin and mineral mix Flaxseed oil powder Natural flavouring: celery, mustard Mushroom extract powder Potato starch Onion powder  Garlic powder Cracked black pepper Thyme  Salt Probiotic: Bacillus coagulans	Whole wheat noodles Plant protein Pea protein isolate Soy protein isolate Red and green pepper Green peas Carrot Onion Coconut milk powder Coconut oil powder Vitamin and mineral mix Flaxseed oil powder Brown sugar Potato starch Curry seasoning (celery, mustard) Soy sauce powder Natural flavouring (celery, mustard) Salt Coriander  Cracked black pepper  Ginger Garlic Malt extract Lime powder Probiotic: Bacillus coagulans	Instant macaroni pasts Plant protein  Pea protein Soy protein isolate Coconut milk powder Flaxseed oil powder Sunflower oil Powder Green pea Coconut oil powder Vitamin and mineral mix Potato starch Sweet potato powder Natural flavouring Onion Whole flaxseed Maltodextrin Broccoli Soy sauce powder Garlic powder Onion powder Salt Cracked black pepper Colouring: beta carotene Nutmeg Paprika Turmeric Probiotics: Bacillus coagulans

Lentil Bolognese
Instant pasta (durum wheat semolina) Tomato powder Sunflower protein (sesame) Dried vegetables: Carrot Onion Mushroom Spinach Green lentils Refined coconut oil Plant protein: Soy protein Pea protein Flaxseed Vitamin and mineral mix Potato starch Garlic powder Basil Agave syrup Cracked black pepper Probiotic: Bacillus coagulans

Macronutrients

Proteins

Proteins are essential in your diet, being the building block of essential compounds in your body and giving your body its structure. Since we cannot go without this nutrient, each portion of Plenny Pot provides 20 grams of protein so that you hit the daily recommended intakes. You can read more about how much protein you really need here! A meal such as Plenny Pot, which is high in protein can make you feel more satiated throughout the day because proteins take longer to digest than carbohydrates. The main protein sources in the meals are pea and soy protein. Want to read more about vegan protein sources? Read this article!  (1,2)

 

Fats

Most of the fats in the Plenny pot come from sunflower oil. Sunflower oil has mainly omega-6 which is an essential polyunsaturated fat. Your body can't make omega-6 on its own; the reason for which it should be present in your food. Because we don’t want to leave you hanging with the omega-3’s, we also add flaxseed because of its high content of α-Linolenic acid (omega-3) and linoleic acid (omega-6). Each Plenny Pot contains 1400mg of omega 3. Lastly, coconut milk adds up to the total fat content. Coconut milk is often put in a bad light due to its saturated fatty acids. However, it consists of medium-chain triglycerides (MCT), which ongoing research suggests have a positive effect on weight loss, fat loss, energy-burning and improving your gut environment (3–11). 

  

Carbohydrates

Carbohydrates are a nutrient that provides your body with glucose, the main energy source for the brain (8). The group of carbohydrates can be split up into categories such as sugars, fibres and starches, providing you with this essential nutrient.  A required daily intake of 130 grams per day for adults has been established by The Institute of Medicine (IOM), to provide the brain with this fuel (9). According to the EFSA, the intake of total carbohydrates should range from 45-60%E, which means 225-300 grams of carbohydrates per day to cover all your body requirements. Plenny Pot contains 45-52 grams of carbohydrates per meal, which makes a diet solely based on this meal provide you with a sufficient amount of this nutrient. The carbohydrates present in the Plenny Pot are a combination of complex and easier-to-digest ones. More specifically, white rice, glucose syrup and maltodextrin are added and function as a form of immediate energy. To provide long-lasting energy and to prevent a sugar peak or dip, some complementary sources have been added: potato starch, which is a resistant starch that functions as fermentable fibre. The Creamy Cajun Pasta and Satay Noodles contain wholemeal pasta, which also contributes to a slower digestion and blood glucose rise. Resistant starch is shown to improve insulin sensitivity and lower blood glucose levels after meals. Moreover, it feeds the beneficial bacteria in the gut and contributes to a healthful gut environment.  

 

Fibres

To smoothen your digestive system, some extra fibres have been added to the Plenny Pot in the amounts of 6,3-12 grams per portion. This amount is based on recommendations by authorities such as the Dutch Health Council and the American Heart Association, defining 30-40 grams of fibre per day or 25 grams of fibre in a 2,000 calorie diet (15,16).  The main sources of fibres in the Plenny Pot are chicory root fibre, wholemeal pasta, potato starch, flaxseed and pulses. They help in lowering blood pressure and smoothen your digestion. In particular chicory root fibre is added to achieve a wider variety of fibre sources and upgrade the number of fibres per portion. This results in the Tikka Masala, Mushroom Buckwheat Risotto, Satay Noodles, and Vegetable Korma rice being a source of fibre and Creamy Cajun pasta being high in fibre! (12,20–22)  

Moreover, probiotics are added because of their ability to possibly enhance and strengthen our gut microbiome. The probiotics have a symbiotic effect with the high fibre content of Plenny Pot. This means that probiotics become more resistant and provide a more substantial health effect thanks to the fibres they eat and live from. You can read more about gut health in this article (23).

  

Micronutrients

The vitamin and mineral mix that we added provides all 26 needed micronutrients. We use the most bioavailable forms of micronutrients so that your body can easily absorb each bit of all the vitamins and minerals at the highest possible rate. For instance, we add vitamin D in the form of cholecalciferol (D3) and vitamin K in the form of menaquinone-7 (K2 MK7). You can read more about our micronutrient mix here.

It is discussed that vitamins can be degraded by heat so in order to ensure that we are providing you with the correct amounts, overages have been included into the formula to incorporate this loss. Overages can range from 20-50% depending on the vitamin. Minerals, however, are not affected by heat.  

Besides the nutritional advantages of Plenny Pot, they get their tastiness from a bunch of spice and dried vegetables. Can’t wait to try out our first savoury meal? Make your order here!

Vitamins-Minerals	Per portion		RI* (%)
Vitamin A	160	μg	20%*
Vitamin D	5.0	μg	100%*
Vitamin E	4.0	mg	33%*
Vitamin K	16	μg	21%*
Vitamin C	40	mg	50%*
Thiamin	0.40	mg	36%*
Riboflavin	0.32	mg	23%*
Niacin	3.6	mg	23%*
Vitamin B6	0.40	mg	29%*
Folic Acid	60	μg	30%*
Vitamin B12	3.2	μg	128%*
Biotin	10	μg	20%*
Pantothenic acid	1.2	mg	20%*
Potassium	400	mg	20%*
Chloride	279	mg	35%*
Calcium	185	mg	23%*
Phosphorus	140	mg	20%*
Magnesium	75	mg	20%*
Iron	3.2	mg	23%*
Zinc	2.0	mg	20%*
Copper	0.40	mg	40%*
Manganese	1.0	mg	50%*
Selenium	18	μg	33%*
Chromium	8.0	μg	20%*
Molybdenum	13	μg	26%*
Iodine	30	μg	20%*

*% of the daily reference intake for vitamins and minerals

Last but not least, Probiotics

Probiotics are added because of their ability to possibly enhance and strengthen our gut microbiome. The probiotics have a symbiotic effect with the high fibre content of Plenny Pot. This means that probiotics become more resistant and provide a more substantial health effect thanks to the fibres they eat and live from. You can read more about gut health in this article (23).

 

Can’t wait to benefit from the tasty and nutritional advantages of the Plenny Pot v1.0? Try it today!

 

Sources

1. WHO | Protein and amino acid requirements in human nutrition [Internet]. WHO. World Health Organization; [cited 2020 Apr 7]. Available from: http://www.who.int/nutrition/publications/nutrientrequirements/WHO_TRS_935/en/

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3. St-Onge M-P, Jones PJH. Greater rise in fat oxidation with medium-chain triglyceride consumption relative to long-chain triglyceride is associated with lower initial body weight and greater loss of subcutaneous adipose tissue. Int J Obes Relat Metab Disord J Int Assoc Study Obes. 2003 Dec;27(12):1565–71.
4. Baba N, Bracco EF, Hashim SA. Enhanced thermogenesis and diminished deposition of fat in response to overfeeding with diet containing medium chain triglyceride. Am J Clin Nutr. 1982 Apr;35(4):678–82.
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