Name: the trougnouf diet 1.09 (workout days, 160lb)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 73g Whey Protein Isolate 90% Powder (Unflavored); 15g Optimum Nutrition 100% Casein Protein; 4g Iodised Salt; 1.5g Choline bitartrate; 10g Hemp protein powder; 9g GNC Mega Men® Sport - Vanilla Bean; 148g Whole grain oat flour; 9g Oil, wheat germ; 4.5g Potassium Citrate; 7g Oil, flaxseed, cold pressed; 1g Chlorella Blue-Green Algae Powder; 1g Oil, olive, salad or cooking; 6g Oil, coconut; 3g Ultimate Omega Xtra Liquid; 10g Hemp seed oil; 9g Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass); 295g Masa Harina (Bob's Red Mill)

Amount		Ingredient	$ / day	Source
73	g	Whey Protein Isolate 90% Powder (Unflavored)	$1.53	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
9	g	GNC Mega Men® Sport - Vanilla Bean	$0.40	Amazon
148	g	Whole grain oat flour	$0.60	Bob's Red Mill
9	g	Oil, wheat germ	$0.14	Jedwards
4.5	g	Potassium Citrate	$0.16	Bulksupplements
7	g	Oil, flaxseed, cold pressed	$0.14	Amazon
1	g	Chlorella Blue-Green Algae Powder	$0.11	BulkSupplements
1	g	Oil, olive, salad or cooking	$0.01	Aldi
6	g	Oil, coconut	$0.08	Aldi
3	g	Ultimate Omega Xtra Liquid	$0.55	Amazon
10	g	Hemp seed oil	$0.14	Jedwards
9	g	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	$0.38	Amazon
295	g	Masa Harina (Bob's Red Mill)	$1.15	Bob's Red Mill
Amounts for: Total Daily Cost:			$6.01	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

55% Carb, 22% Protein, 23% Fat

Calories2412

% Daily Values*

100%

Total Carbohydrate328g

160%

Dietary Fiber 45g

100%

Protein134g

100%

Total Fat60g

Saturated Fat12g

Monounsaturated Fat13g

Polyunsaturated Fat32g

551%

Omega-3 Fatty Acids9g

103%

Omega-6 Fatty Acids17g

Cholesterol26mg

Calcium 108%	•	Vitamin A 253%
Chloride 106%	•	Vitamin B6 1060%
Chromium 100%	•	Vitamin B12 549%
Copper 183%	•	Vitamin C 109%
Iodine 172%	•	Vitamin D 125%
Iron 199%	•	Vitamin E 186%
Magnesium 142%	•	Vitamin K 101%
Manganese 369%	•	Thiamin 1223%
Molybdenum 699%	•	Riboflavin 1073%
Phosphorus 160%	•	Niacin 163%
Potassium 103%	•	Folate 101%
Selenium 282%	•	Pantothenic Acid 281%
Sodium 129%	•	Biotin 250%
Sulfur 104%	•	Choline 121%
Zinc 154%

* Percent Daily Values are based on "Male DRI, 160lbs 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
the trougnouf diet 1.05o	trougnouf	2 Jun '14	2 Jun '14
the trougnouf diet 1.05	trougnouf	10 Jun '14	9 Jun '14
the trougnouf diet 1.06 (fish oil)	trougnouf	29 Jun '14	26 Jun '14
the trougnouf diet 1.07 (workout days)	trougnouf	27 Jun '14	29 Jun '14
the trougnouf diet 1.08 (workout days)	trougnouf	29 Jun '14	11 Jul '14
This recipe	trougnouf	13 Jul '14	11 Jul '14
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the trougnouf diet 1.17	trougnouf	11 Jan '15	2 Jan '15
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the trougnouf diet 1.09 (workout days, 160lb) BodybuildingTasty!

Nutrition Facts

Nutrient Profile: Male DRI, 160lbs w/o 3x/w Change

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the trougnouf diet 1.09 (workout days, 160lb) BodybuildingTasty!

Nutrition Facts

Nutrient Profile: Male DRI, 160lbs w/o 3x/wChange

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Nutrient Profile: Male DRI, 160lbs w/o 3x/w Change