If you eat vegan and want a vegan complete food you don't have to cook, Satislent Food is a 100% plant-based option: one 402 kcal meal provides 30 g of pea, rice and hemp protein, 7.7 g of fibre and 26 vitamins and minerals, including 1.2 µg of vitamin B12 (47% of the NRV), 8.9 mg of iron (64%) and 4 µg of vitamin D (81%). It takes a minute to make with water and costs €2.25 per meal (€2.02 with a subscription). It contains gluten (oats), so it is not suitable for people with coeliac disease.
We are Satislent, so let's say it up front: this is our product. That is why this article starts with the nutrients that are hardest to cover on a vegan diet, using figures from the European Food Safety Authority (EFSA), and then explains what one of our meals covers and what it doesn't.
The nutrients that are hardest to cover on a vegan diet
A well-planned vegan diet can be complete. The US Academy of Nutrition and Dietetics says so in its position on vegetarian diets, with one condition: some nutrients need attention, because plants contain little of them, they are absorbed less well, or they are simply not there.
Protein: how much you need and why combining sources helps
The EFSA sets the protein reference intake for adults at 0.83 g per kilo of body weight per day. For a 70 kg person that is about 58 g, or roughly 20 g per meal over three meals.
Pulses, tofu, tempeh, seitan and nuts get you there without trouble. What differs from animal protein is the make-up: a 2018 analysis in Amino Acids compared plant and animal proteins and found that plant proteins tend to contain less lysine and methionine, two essential amino acids. That is why people talk about combining them: pulses such as peas are rich in lysine and low in methionine, while grains such as rice are the other way round. Together they complement each other. They don't need to be on the same plate; variety over the day is enough.
Vitamin B12: the one plants can't provide
B12 is made by bacteria, not by plants. Seaweed, yeast and fermented foods are not reliable sources. Vegans need fortified foods or a supplement, which is the view of both the Academy of Nutrition and Dietetics and the German Nutrition Society (DGE). A CSIC study of 103 Spanish vegetarians and vegans, published in 2019, found clinical or subclinical B12 deficiency in 11% of participants, and better status among those taking a supplement.
The EFSA sets an adequate intake of 4 µg of B12 a day for adults. Careful, because food labels use a different figure: the nutrient reference value (NRV) in EU Regulation 1169/2011 is 2.5 µg. So a food can say "47% of the NRV" with 1.2 µg, which is less than a third of the EFSA's 4 µg.
Iron, calcium, zinc and iodine
- Iron. Iron from plants (non-haem iron) is absorbed less well than iron from meat. The EFSA recommends 11 mg a day for men and 16 mg for women before menopause. A simple help: vitamin C increases iron absorption, so a pepper, some citrus or strawberries in the same meal all count.
- Calcium. 950 mg a day for adults aged 25 and over, according to the EFSA. Fortified plant drinks, tofu set with calcium salts, almonds and some leafy greens help.
- Zinc. Phytates in whole grains and pulses reduce its absorption, so the EFSA gives reference values that rise with the phytate content of the diet: 7.5 to 12.7 mg a day for women and 9.4 to 16.3 mg for men. Soaking, sprouting and fermenting reduce phytates.
- Iodine. 150 µg a day according to the EFSA. Without fish or dairy it is harder to reach; iodised salt is the simplest route.
Vitamin D and omega-3
Vitamin D depends mostly on sunlight, and the EFSA sets 15 µg a day for when your skin isn't making it (winter, little sun exposure). There are two forms: D2, always plant-based, and D3, which usually comes from lanolin, although vegan D3 from lichen now exists. A 2012 meta-analysis found that D3 raises blood levels more when taken in large, spaced-out doses, but the difference disappeared with daily intake.
With omega-3 you have to tell them apart. ALA is found in flax, chia and walnuts, and the EFSA recommends it provide 0.5% of energy. EPA and DHA, the ones in fish (the EFSA mentions 250 mg a day), only reach a vegan diet through algae oil. Satislent Food contains flaxseed, but we don't declare its omega-3 content and it contains no EPA or DHA, so this needs covering elsewhere.
What a Satislent Food vegan complete food meal provides
These are the label figures per 100 g meal (about 3 scoops with water), next to the EFSA daily reference for an adult.
| Nutrient | Per meal (100 g) | % NRV | EFSA daily reference (adults) |
|---|---|---|---|
| Energy | 402 kcal | 20% | Depends on the person |
| Protein | 30 g | 59% | 0.83 g/kg (58 g at 70 kg) |
| Fibre | 7.7 g | - | 25 g |
| Vitamin B12 | 1.2 µg | 47% | 4 µg |
| Iron | 8.9 mg | 64% | 11 mg (men), 16 mg (women) |
| Vitamin D (D2) | 4.0 µg | 81% | 15 µg |
| Calcium | 330 mg | 41% | 950 mg |
| Zinc | 3.9 mg | 39% | 7.5-16.3 mg |
| Iodine | 38 µg | 25% | 150 µg |
| Vitamin C | 54 mg | 68% | 95-110 mg |
| Sugars | 4 g | - | - |
| Saturated fat | 1.5 g | - | - |
Data from the Satislent Food product page, checked on 26 October 2026. The NRV is the label reference value (EU Regulation 1169/2011); the EFSA column is the scientific reference for the adult population, which is higher for several nutrients.
Read carefully, the table shows that one meal covers that meal's protein well and a good share of the day's iron, vitamin D and vitamin C. The B12 in one meal falls well short of the EFSA's 4 µg. The rest of the day's meals still count.
Complete plant protein: pea, rice and hemp
The protein in Satislent Food comes from three plant sources: pea protein, rice protein and hemp protein, plus what the oats and gofio already bring. We combine them for the reason explained above: pea provides the lysine that rice lacks, and rice makes up for pea's methionine. Hemp adds another profile and some unsaturated fat.
With 30 g of protein in 402 kcal, 30% of the energy comes from protein, which makes it high in protein under EU rules (20% and above). Protein contributes to the maintenance of muscle mass, which matters to everyone and even more if you train.
When it makes sense and when it doesn't
Where it fits best:
- At the office, when the vegan option at the café is a tomato baguette or a salad with no protein. We have more ideas for a healthy lunch at work without cooking.
- Travelling, in airports and stations, where vegan options with protein are often scarce.
- After training, if you want protein and carbohydrates in the same glass.
- On days with no time, as a replacement for one meal, not all of them.
Where it doesn't:
- Coeliac disease or gluten sensitivity. The base is oats and gofio, and oats contain gluten.
- As your only source of food. It is designed to replace some meals and sit alongside pulses, fruit, vegetables and nuts.
- If you want a certified vegan product. Satislent Food is 100% plant-based and contains no lactose or animal ingredients, but it carries no vegan certification label. The sweetener is sucralose.
Vegan complete food vs vegan protein shake
They are often confused and do different jobs.
| Vegan protein shake | Vegan complete food | |
|---|---|---|
| What it's for | Adding protein | Replacing a meal |
| Energy per serving | About 100-150 kcal | 400 kcal |
| Carbs and fat | Little | Balanced |
| Fibre | Little or none | 7.7 g (Satislent Food) |
| Vitamins and minerals | Some, if added | 26 in Satislent Food |
A protein shake complements a meal. A complete food is formulated to be the meal. If you want to see how Satislent Food compares with other brands, our comparison of complete food powders in Spain has the numbers for each one, and the complete food powder guide explains the category from scratch.
Frequently asked questions
Is Satislent vegan?
Satislent Food is 100% plant-based: it contains no animal ingredients and no lactose. The protein comes from pea, rice and hemp, and the vitamin D is D2, from a plant source. It does not carry a vegan certification label.
Does it contain vitamin B12?
Yes, 1.2 µg per meal, 47% of the label reference value. Vitamin B12 contributes to normal red blood cell formation and to the normal function of the immune system. Against the EFSA's 4 µg a day, one meal covers less than a third.
How much protein is in a Satislent meal?
30 g per 100 g meal, from pea, rice and hemp, along with the protein in the oats and gofio. That is half the EFSA daily reference for a 70 kg person.
Is it suitable for coeliacs or people who are lactose intolerant?
For lactose intolerance, yes: it contains no lactose or dairy. For coeliac disease, no: the base is oats and gofio, and it contains gluten.
If I have a complete food meal, do I still need a B12 supplement?
It depends on the rest of your diet, how many meals you have this way and your blood tests. One Satislent Food meal doesn't reach the EFSA adequate intake on its own. If you are vegan, the sensible thing is to talk to your doctor or a registered dietitian about covering B12 and to check your levels from time to time.
Sources
- EFSA (2012). Dietary Reference Values for protein. European Food Safety Authority.
- EFSA (2015). Dietary Reference Values for cobalamin (vitamin B12). European Food Safety Authority.
- EFSA. DRV Finder, reference values for iron (2015), calcium (2015), zinc (2014), iodine (2014), vitamin D (2016), vitamin C (2013) and omega-3 fatty acids (2010).
- Melina V, Craig W, Levin S (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12).
- German Nutrition Society, DGE (2024). Neubewertung der DGE-Position zu veganer Ernährung. Ernährungs Umschau, 71(7).
- Gallego-Narbón A, Zapatera B, Barrios L, Vaquero MP (2019). Vitamin B12 and folate status in Spanish lacto-ovo vegetarians and vegans. Journal of Nutritional Science, 8, e7.
- Gorissen SHM et al. (2018). Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids, 50(12).
- Tripkovic L et al. (2012). Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status. American Journal of Clinical Nutrition, 95(6).
- Regulation (EU) No 1169/2011, provision of food information to consumers, Annex XIII (nutrient reference values). EUR-Lex.
- Regulation (EU) No 432/2012, list of permitted health claims. EUR-Lex.
- Satislent. Satislent Food product page: nutrition information and ingredients (checked on 26 October 2026).
