Name: the trougnouf diet 1.05o
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 264g Masa harina; 65g Whey Protein Isolate 90% Powder (Unflavored); 15g Optimum Nutrition 100% Casein Protein; 4g Iodised Salt; 1.5g Choline bitartrate; 10g Hemp protein powder; 10g GNC Mega Men® Sport - Vanilla Bean; 0.01g Vitamin D3 (Cholecalciferol) Powder; 132g Whole grain oat flour; 6g Oil, wheat germ; 0g Hemp seed oil; 5g Potassium Citrate; 9g Wheat Grass Powder; 13g Oil, flaxseed, cold pressed; 1g Chlorella Blue-Green Algae Powder; 9g Oil, coconut; 12g Oil, olive, salad or cooking

Amount		Ingredient	$ / day	Source
264	g	Masa harina	$0.47	Publix
65	g	Whey Protein Isolate 90% Powder (Unflavored)	$1.36	Hard Rhino
15	g	Optimum Nutrition 100% Casein Protein	$0.43	Amazon
4	g	Iodised Salt	$0.01	Anywhere
1.5	g	Choline bitartrate	$0.04	Hard Rhino
10	g	Hemp protein powder	$0.15	Amazon
10	g	GNC Mega Men® Sport - Vanilla Bean	$0.44	Amazon
0.01	g	Vitamin D3 (Cholecalciferol) Powder	$0.00	Amazon
132	g	Whole grain oat flour	$0.54	Bob's Red Mill
6	g	Oil, wheat germ	$0.09	Jedwards
0	g	Hemp seed oil	$0.00	Jedwards
5	g	Potassium Citrate	$0.17	Bulksupplements
9	g	Wheat Grass Powder	$0.45	Amazon
13	g	Oil, flaxseed, cold pressed	$0.26	Amazon
1	g	Chlorella Blue-Green Algae Powder	$0.11	BulkSupplements
9	g	Oil, coconut	$0.00
12	g	Oil, olive, salad or cooking	$0.08	Aldi
Amounts for: Total Daily Cost:			$4.61	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

53% Carb, 22% Protein, 25% Fat

Calories2255

% Daily Values*

100%

Total Carbohydrate302g

142%

Dietary Fiber 40g

100%

Protein126g

101%

Total Fat64g

Saturated Fat15g

Monounsaturated Fat16g

Polyunsaturated Fat19g

499%

Omega-3 Fatty Acids8g

93%

Omega-6 Fatty Acids16g

Cholesterol25mg

Calcium 110%	•	Vitamin A 296%
Chloride 106%	•	Vitamin B6 1186%
Chromium 111%	•	Vitamin B12 607%
Copper 179%	•	Vitamin C 111%
Iodine 175%	•	Vitamin D 209%
Iron 350%	•	Vitamin E 99%
Magnesium 129%	•	Vitamin K 108%
Manganese 339%	•	Thiamin 1542%
Molybdenum 633%	•	Riboflavin 1153%
Phosphorus 143%	•	Niacin 103%
Potassium 104%	•	Folate 105%
Selenium 266%	•	Pantothenic Acid 320%
Sodium 133%	•	Biotin 278%
Sulfur 140%	•	Choline 124%
Zinc 152%

* Percent Daily Values are based on "Male DRI, 150lbs w/o 3x/w". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.

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Parent Recipes:	Author	Last Updated	Created
ingredients	trougnouf	26 Nov '19	16 May '14
the trougnouf diet	trougnouf	3 Jan '15	25 May '14
the trougnouf diet 1.01	trougnouf	25 May '14	25 May '14
the trougnouf diet 1.02	trougnouf	26 May '14	26 May '14
the trougnouf diet 1.03	trougnouf	26 May '14	26 May '14
the trougnouf diet 1.04	trougnouf	27 May '14	2 Jun '14
This recipe	trougnouf	2 Jun '14	2 Jun '14
Recipes based on this one:
the trougnouf diet LL1.00	trougnouf	5 May '16	25 Apr '16
2016-03-16 of the trougnouf diet 1.24b (50g carbs, 2150cal, no salmon oil)	trougnouf	16 Mar '16	16 Mar '16
the trougnouf diet 1.24b (50g carbs, 2150cal, no salmon oil)	trougnouf	12 Feb '16	12 Feb '16
the trougnouf diet 1.24 (50g carbs) (2150cal)	trougnouf	31 Jan '16	7 Dec '15
the trougnouf diet 1.23 (50g carbs) (2150cal)	trougnouf	26 Oct '15	26 Oct '15
the trougnouf diet 1.22.2 (2150cal)	trougnouf	4 Oct '15	4 Oct '15
the trougnouf diet 1.22 (2150cal)	trougnouf	3 Oct '15	3 Oct '15
the trougnouf diet 1.21 (2150cal, with GNC Megamen)	trougnouf	6 Sep '15	6 Sep '15
the trougnouf diet 1.210 (2150cal, without GNC Megamen)	trougnouf	6 Sep '15	6 Sep '15
the trougnouf diet 1.20 (2150cal)	trougnouf	31 Aug '15	31 Aug '15
the trougnouf diet 1.20 (2000 cal)	trougnouf	31 Aug '15	31 Aug '15
the trougnouf diet 1.19b (Summer berries)	trougnouf	17 Jun '15	17 Jun '15
the trougnouf diet 1.19 (Summer and bananas)	trougnouf	15 Jun '15	15 Jun '15
the trougnouf diet 1.18 (rice, mammal-free)	trougnouf	5 Apr '15	11 Jan '15
the trougnouf diet 1.17	trougnouf	11 Jan '15	2 Jan '15
the trougnouf diet 1.16 (KETO-friendly, egg, reduced mammal)	trougnouf	2 Jan '15	1 Jan '15
the trougnouf diet 1.14 (KETO, 175lb, use up CP)	trougnouf	3 Dec '14	27 Nov '14
DA BES	ohboop	18 Oct '14	21 Sep '14
the trougnouf diet 1.10 (dinner, 175lb)	trougnouf	26 Sep '14	23 Aug '14
the trougnouf diet 1.13 (175lb)	trougnouf	26 Sep '14	21 Sep '14

the trougnouf diet 1.05o PrivateBodybuilding

Nutrition Facts

Nutrient Profile: Male DRI, 150lbs w/o 3x/w Change

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the trougnouf diet 1.05o PrivateBodybuilding

Nutrition Facts

Nutrient Profile: Male DRI, 150lbs w/o 3x/wChange

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Nutrient Profile: Male DRI, 150lbs w/o 3x/w Change