Complete Foods

2016-03-16 of the trougnouf diet 1.24b (50g carbs, 2150cal, no salmon oil)

by trougnouf
Last updated March 16, 2016 Copy
AmountIngredient$ / daySource
3gIodised Salt$0.01Anywhere
46gOil, coconut$0.59Aldi
4.5gAmazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)$0.19Amazon
53gOil, olive, salad or cooking$0.35Aldi
2gPotassium Citrate$0.07Bulksupplements
0.03gVitamin D3 (Cholecalciferol) Powder$0.00Bulksupplements
10gCocoa+, dry powder, unsweetened$0.10Trader Joe's
3gRed Palm Oil$0.04Nutiva
1.5gCholine bitartrate$0.04Hard Rhino
59gBRM hemp protein powder$0.97Amazon
20gRice protein powder$0.51Amazon
5.5gMethylsulfonylmethane$0.16BulkSupplements
38gProtein Whey Chocolate$1.09Trader Joe's
38gMicellar Casein$1.26Amazon
46gFlaxseed Meal+$0.31Amazon
21gSoy Protein Powder (Trader Joe's, vanilla flavored)$0.37Trader Joe's
2gPotassium Chloride$0.05BulkSupplements
30gWhole grain oat flour+$0.12Bob's Red Mill
30gAlmond meal/flour$0.61Amazon
2gChlorella Blue-Green Algae Powder$0.22BulkSupplements
1.5gSuper Red Drink Powder$0.10Trader Joe's
0gSalmon Oil$0.00Jedwards
Amounts for:
Total Daily Cost:
$7.16Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
16% Carb, 25% Protein, 59% Fat
Calories2154
% Daily Values*
Total Carbohydrate90g
142%
Dietary Fiber 40g
100%
Protein139g
Total Fat143g
Saturated Fat54g
Monounsaturated Fat55g
Polyunsaturated Fat19g
768%
Omega-3 Fatty Acids8g
764%
Omega-6 Fatty Acids15g
Cholesterol37mg
Calcium
220%
•Vitamin A
305%
Chloride
121%
•Vitamin B6
101%
Chromium
210%
•Vitamin B12
214%
Copper
303%
•Vitamin C
234%
Iodine
180%
•Vitamin D
584%
Iron
489%
•Vitamin E
174%
Magnesium
172%
•Vitamin K
102%
Manganese
271%
•Thiamin
102%
Molybdenum
293%
•Riboflavin
145%
Phosphorus
314%
•Niacin
107%
Potassium
115%
•Folate
103%
Selenium
116%
•Pantothenic Acid
137%
Sodium
103%
•Biotin
691%
Sulfur
104%
•Choline
116%
Zinc
135%
 
* 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.
#
Ingredient
Amount
Unit
Form
Source
Container Size
Item Cost
Daily Cost
Days / Unit
Calories (kcal)
Carbs (g)
Protein (g)
1
Iodised Salt
3
gPowderAnywhere500
$0.90
$0.01
16700.00.00
2
Oil, coconut
46
gPowderAldi392
$4.99
$0.59
93970.00.00
3
Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)
4.5
gPowderAmazon800
$33.43
$0.19
178202.31.13
4
Oil, olive, salad or cooking
53
gLiquidAldi452
$2.99
$0.35
94690.00.00
5
Potassium Citrate
2
gPowderBulksupplements1000
$34.96
$0.07
50000.00.00
6
Vitamin D3 (Cholecalciferol) Powder
0.03
gPowderBulksupplements100
$12.96
$0.00
333300.00.00
7
Cocoa+, dry powder, unsweetened
10
gPowderTrader Joe's255
$2.49
$0.10
26235.81.96
8
Red Palm Oil
3
gLiquidNutiva3500
$43.70
$0.04
1167280.00.00
9
Choline bitartrate
1.5
gPowderHard Rhino500
$14.25
$0.04
33300.00.00
10
BRM hemp protein powder
59
gPowderAmazon1814
$29.96
$0.97
3122919.025.90
11
Rice protein powder
20
gPowderAmazon1361
$34.56
$0.51
68732.015.33
12
Methylsulfonylmethane
5.5
gPowderBulkSupplements500
$14.96
$0.16
9100.00.00
13
Protein Whey Chocolate
38
gPowderTrader Joe's454
$12.99
$1.09
1215413.120.19
14
Micellar Casein
38
gPowderAmazon1814
$59.99
$1.26
481490.035.24
15
Flaxseed Meal+
46
gPowderAmazon3629
$24.76
$0.31
7922619.410.26
16
Soy Protein Powder (Trader Joe's, vanilla flavored)
21
gPowderTrader Joe's908
$15.99
$0.37
43760.615.91
17
Potassium Chloride
2
gPowderBulkSupplements500
$12.96
$0.05
25000.00.00
18
Whole grain oat flour+
30
gPowderBob's Red Mill11440
$46.48
$0.12
38112619.55.25
19
Almond meal/flour
30
gPowderAmazon1812
$36.68
$0.61
601716.46.43
20
Chlorella Blue-Green Algae Powder
2
gPowderBulkSupplements100
$10.96
$0.22
5080.61.13
21
Super Red Drink Powder
1.5
gPowderTrader Joe's300
$19.99
$0.10
20061.40.07
22
Salmon Oil
0
gLiquidJedwards3500
$70.69
$0.0000.00.00
Total
$541.64
$7.16
215490.1138.79
Target
21500.0138.60
% Reached
100%100%
Safe Maximum
00.00.00
% Max Reached
N/AN/A
Nutrient Profile: Male DRI, 2150 cal, Keto, Athlete-friendlyChange
MacroTargetRecipeMax%
Calories (kcal)21502154100%
Carbohydrates (g)090.1
Protein (g)138.6138.79100%
Total Fat (g)0142.56
Saturated Fat (g)054.08
Monounsaturated Fat (g)055.35
Polyunsaturated Fat (g)019.38
Omega-3 Fatty Acids (g)17.68768%
Omega-6 Fatty Acids (g)215.27764%
Total Fiber (g)2839.8142%
Soluble Fiber (g)01.5
Insoluble Fiber (g)05.1
Cholesterol (mg)037.352
VitaminsTargetRecipeMax%
Vitamin A (IU)3000916410000305%
Vitamin B6 (mg)1.31.3100101%
Vitamin B12 (ug)2.45.1214%
Vitamin C (mg)902112000234%
Vitamin D (IU)60035044000584%
Vitamin E (IU)22.4391000174%
Vitamin K (ug)120122102%
Thiamin (mg)1.21.223102%
Riboflavin (mg)1.31.88145%
Niacin (mg)1617.09135107%
Folate (ug)4004131000103%
Pantothenic Acid (mg)56.831137%
Biotin (ug)30207691%
Choline (mg)550637.0913500116%
MineralsTargetRecipeMax%
Calcium (g)12.22.5220%
Chloride (g)2.32.7933.6121%
Chromium (ug)3063210%
Copper (mg)0.92.7310303%
Iodine (ug)1502701100180%
Iron (mg)839.118345489%
Magnesium (mg)420723.1172%
Manganese (mg)2.36.22611271%
Molybdenum (ug)451322000293%
Phosphorus (g)0.72.1984314%
Potassium (g)3.54.032115%
Selenium (ug)5564400116%
Sodium (g)1.51.5522.3103%
Sulfur (g)22.07104%
Zinc (mg)1114.839240135%

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