Name: the trougnouf diet 1.18.2015-07-23 (2150cal)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2.5g Iodised Salt; 6g GNC Mega Men® Sport - Vanilla Bean; 28g Whole grain oat flour+; 40g Oil, coconut; 7g Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass); 36g Oil, olive, salad or cooking; 1g Potassium Citrate; 0.5g Super Red Drink Powder; 2g Chlorella Blue-Green Algae Powder; 43g Almond meal/flour; 10g Whey Protein Isolate 90% Powder (Unflavored); 10g Optimum Nutrition 100% Casein Protein; 150g Egg, whole, raw, fresh; 0.03g Vitamin D3 (Cholecalciferol) Powder; 15g Cocoa+, dry powder, unsweetened; 1.5g Potassium Chloride; 2g Calcium Citrate; 4g Red Palm Oil; 15g Salmon Oil; 12g Flaxseed Meal+; 1.5g Choline bitartrate; 10g Coconut flour; 113g Bananas, raw; 60g Blueberries, frozen, unsweetened; 60g Strawberries, frozen, unsweetened; 63g BRM hemp protein powder; 0.1g Zinc Gluconate; 63g Rice protein powder; 2g Methylsulfonylmethane

Amount		Ingredient	$ / day	Source
2.5	g	Iodised Salt	$0.00	Anywhere
6	g	GNC Mega Men® Sport - Vanilla Bean	$0.27	Amazon
28	g	Whole grain oat flour+	$0.11	Bob's Red Mill
40	g	Oil, coconut	$0.51	Aldi
7	g	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	$0.29	Amazon
36	g	Oil, olive, salad or cooking	$0.24	Aldi
1	g	Potassium Citrate	$0.03	Bulksupplements
0.5	g	Super Red Drink Powder	$0.03	Trader Joe's
2	g	Chlorella Blue-Green Algae Powder	$0.22	BulkSupplements
43	g	Almond meal/flour	$0.87	Amazon
10	g	Whey Protein Isolate 90% Powder (Unflavored)	$0.27	Hard Rhino
10	g	Optimum Nutrition 100% Casein Protein	$0.29	Amazon
150	g	Egg, whole, raw, fresh	$1.05
0.03	g	Vitamin D3 (Cholecalciferol) Powder	$0.00	Bulksupplements
15	g	Cocoa+, dry powder, unsweetened	$0.15	Trader Joe's
1.5	g	Potassium Chloride	$0.04	BulkSupplements
2	g	Calcium Citrate	$0.09	Bulksupplements
4	g	Red Palm Oil	$0.05	Nutiva
15	g	Salmon Oil	$0.30	Jedwards
12	g	Flaxseed Meal+	$0.08	Amazon
1.5	g	Choline bitartrate	$0.04	Hard Rhino
10	g	Coconut flour	$0.08	Amazon
113	g	Bananas, raw	$0.14	Aldi
60	g	Blueberries, frozen, unsweetened	$0.17	Aldi
60	g	Strawberries, frozen, unsweetened	$0.29	Aldi
63	g	BRM hemp protein powder	$1.04	Amazon
0.1	g	Zinc Gluconate	$0.01	BulkSupplements
63	g	Rice protein powder	$1.60	Amazon
2	g	Methylsulfonylmethane	$0.06	BulkSupplements
Amounts for: Total Daily Cost:			$8.34	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

20% Carb, 23% Protein, 57% Fat

Calories2157

% Daily Values*

Total Carbohydrate122g

177%

Dietary Fiber 50g

100%

Protein139g

Total Fat148g

Saturated Fat55g

Monounsaturated Fat55g

Polyunsaturated Fat22g

840%

Omega-3 Fatty Acids8g

831%

Omega-6 Fatty Acids17g

Cholesterol640mg

Calcium 108%	•	Vitamin A 325%
Chloride 103%	•	Vitamin B6 705%
Chromium 169%	•	Vitamin B12 453%
Copper 210%	•	Vitamin C 176%
Iodine 129%	•	Vitamin D 561%
Iron 430%	•	Vitamin E 137%
Magnesium 182%	•	Vitamin K 103%
Manganese 201%	•	Thiamin 731%
Molybdenum 101%	•	Riboflavin 782%
Phosphorus 322%	•	Niacin 100%
Potassium 105%	•	Folate 102%
Selenium 189%	•	Pantothenic Acid 235%
Sodium 101%	•	Biotin 286%
Sulfur 103%	•	Choline 201%
Zinc 213%

* Percent Daily Values are based on "Male DRI, 2150 cal, Keto, Athlete-friendly". 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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the trougnouf diet 1.16-temp (KETO-friendly, egg, reduced mammal, temporarily with flaxseed)	trougnouf	2 Jan '15	2 Jan '15
the trougnouf diet 1.17	trougnouf	11 Jan '15	3 Jan '15
the trougnouf diet 1.17 (use up oils)	trougnouf	11 Jan '15	22 Jan '15
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the trougnouf diet 1.18.2015-07-23 (2150cal) Private

Nutrition Facts

Nutrient Profile: Male DRI, 2150 cal, Keto, Athlete-friendly Change

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the trougnouf diet 1.18.2015-07-23 (2150cal) Private

Nutrition Facts

Nutrient Profile: Male DRI, 2150 cal, Keto, Athlete-friendlyChange

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Nutrient Profile: Male DRI, 2150 cal, Keto, Athlete-friendly Change