the trougnouf diet 2022

Last updated May 8, 2022 Copy
AmountIngredient€ / daySource
40gSeeds, flaxseed€0.10Marche des Tanneurs
100gSeeds, sunflower seed kernels, dried€0.39Natural Corner
1.6gLo Salt€0.02Delhaize
4gWheat Grass Powder€
1gAcerola powder€0.18LYO
3gKale powder (freeze-dried)€0.32Lyo
0.9gCholine bitartrate€0.05Amazon
10gNuts, cashew nuts, raw€0.20
2.5gIodised Salt€0.00Anywhere
25gSeeds, sesame seeds, whole, dried€
75gSeeds, chia seeds, dried€
10gNuts, walnuts, english€0.20
0gPeanuts, all types, raw€
10gHemp seed, hulled€
50gCereals, oats, regular and quick, not fortified, dry€0.14Carrefour Bio
0gNutritional Yeast€
10gSeeds, pumpkin and squash seed kernels, dried€0.10V.Gan
3gChlorella powder€
392mlMilk, whole, 3.25% milkfat, without added vitamin A and vitamin D€0.70
20gNuts, hazelnuts or filberts€0.30
13.3gNutritional Yeast (Flocons de levure maltée)€0.49V.Gan
Amounts for:
Total Daily Cost:
€4.92Add Ingredients
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Mix a couple weeks in advance, blend with water as needed.


vitamin K: Kale vitamin A: wheat grass vitamin C: acerola vitamin B12: chlorella, milk vitamin D: chlorella vitamin E: sunflower pantothenic acid: nutritional yeast, milk, sunflower omega3: flaxseed, chia

nutritional yeast -> pantothenic acid (supplement with milk because expensive)

Aim for 1:1 to 1:2 omega3:omega6 ratio

Flaxseed are richest in Omega3 but can't be consumed in large quantities due to cyanide

Chlorella nutrition from

Nutrition Facts

Amount Per Day
26% Carb, 15% Protein, 59% Fat
% Daily Values*
Total Carbohydrate138g
Dietary Fiber 60g
Total Fat142g
Saturated Fat21g
Monounsaturated Fat38g
Polyunsaturated Fat71g
Omega-3 Fatty Acids25g
Omega-6 Fatty Acids46g
* Percent Daily Values are based on "US DRI std male 19-50 2221cal". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: US DRI std male 19-50 2221calChange

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