Name: the trougnouf diet 1.09 (workout days, 175lb)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 85g 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; 154g Whole grain oat flour; 9g Oil, wheat germ; 4g Potassium Citrate; 7g Oil, flaxseed, cold pressed; 1g Chlorella Blue-Green Algae Powder; 5g Oil, coconut; 3g Ultimate Omega Xtra Liquid; 10g Hemp seed oil; 9g Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass); 307g Masa Harina (Bob's Red Mill)

Amount		Ingredient	$ / day	Source
85	g	Whey Protein Isolate 90% Powder (Unflavored)	$1.78	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
154	g	Whole grain oat flour	$0.63	Bob's Red Mill
9	g	Oil, wheat germ	$0.14	Jedwards
4	g	Potassium Citrate	$0.14	Bulksupplements
7	g	Oil, flaxseed, cold pressed	$0.14	Amazon
1	g	Chlorella Blue-Green Algae Powder	$0.11	BulkSupplements
5	g	Oil, coconut	$0.06	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
307	g	Masa Harina (Bob's Red Mill)	$1.19	Bob's Red Mill
Amounts for: Total Daily Cost:			$6.29	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

55% Carb, 24% Protein, 21% Fat

Calories2509

% Daily Values*

100%

Total Carbohydrate341g

166%

Dietary Fiber 46g

100%

Protein147g

101%

Total Fat59g

Saturated Fat12g

Monounsaturated Fat13g

Polyunsaturated Fat32g

104%

Omega-3 Fatty Acids9g

103%

Omega-6 Fatty Acids18g

Cholesterol28mg

Calcium 116%	•	Vitamin A 255%
Chloride 106%	•	Vitamin B6 1064%
Chromium 100%	•	Vitamin B12 549%
Copper 188%	•	Vitamin C 109%
Iodine 172%	•	Vitamin D 125%
Iron 205%	•	Vitamin E 186%
Magnesium 148%	•	Vitamin K 100%
Manganese 382%	•	Thiamin 1230%
Molybdenum 726%	•	Riboflavin 1076%
Phosphorus 166%	•	Niacin 166%
Potassium 101%	•	Folate 102%
Selenium 289%	•	Pantothenic Acid 283%
Sodium 131%	•	Biotin 250%
Sulfur 119%	•	Choline 121%
Zinc 158%

* Percent Daily Values are based on "Male DRI, 175lbs 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.

#	Ingredient	Amount	Unit	Form	Source	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Whey Protein Isolate 90% Powder (Unflavored)	85	g	Powder	Hard Rhino	5000	$104.99	$1.78	59	334	0.0	75.89
2	Optimum Nutrition 100% Casein Protein	15	g	Powder	Amazon	1814	$52.44	$0.43	121	53	1.3	10.59
3	Iodised Salt	4	g	Powder	Anywhere	500	$0.90	$0.01	125	0	0.0	0.00
4	Choline bitartrate	1.5	g	Powder	Hard Rhino	500	$14.25	$0.04	333	0	0.0	0.00
5	Hemp protein powder	10	g	Powder	Amazon	1360	$20.29	$0.15	136	27	4.0	3.67
6	GNC Mega Men® Sport - Vanilla Bean	9	g	Powder	Amazon	1080	$47.98	$0.40	120	30	3.8	2.50
7	Whole grain oat flour	154	g	Powder	Bob's Red Mill	11440	$46.48	$0.63	74	616	100.1	26.95
8	Oil, wheat germ	9	g	Liquid	Jedwards	3500	$52.51	$0.14	389	80	0.0	0.00
9	Potassium Citrate	4	g	Powder	Bulksupplements	1000	$34.96	$0.14	250	0	0.0	0.00
10	Oil, flaxseed, cold pressed	7	g	Liquid	Amazon	3500	$68.74	$0.14	500	62	0.0	0.01
11	Chlorella Blue-Green Algae Powder	1	g	Powder	BulkSupplements	100	$10.96	$0.11	100	4	0.3	0.56
12	Oil, coconut	5	g	Powder	Aldi	392	$4.99	$0.06	78	43	0.0	0.00
13	Ultimate Omega Xtra Liquid	3	g	Liquid	Amazon	240	$44.25	$0.55	80	27	0.0	0.00
14	Hemp seed oil	10	g	Liquid	Jedwards	3500	$49.01	$0.14	350	89	0.0	0.00
15	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	9	g	Powder	Amazon	800	$33.43	$0.38	89	39	4.5	2.25
16	Masa Harina (Bob's Red Mill)	307	g	Powder	Bob's Red Mill	11440	$44.51	$1.19	37	1105	227.2	24.56
	Total						$630.69	$6.29		2509	341.2	146.98
	Target									2483	341.0	147.00
	% Reached									101%	100%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2483	2509		101%
Carbohydrates (g)	341	341.2		100%
Protein (g)	147	146.98		100%
Total Fat (g)	59	59.31		101%
Saturated Fat (g)	0	11.57	19.31
Monounsaturated Fat (g)	0	13.04
Polyunsaturated Fat (g)	0	32.48
Omega-3 Fatty Acids (g)	8.5	8.82		104%
Omega-6 Fatty Acids (g)	17	17.51		103%
Total Fiber (g)	28	46.3		166%
Soluble Fiber (g)	0	6.2
Insoluble Fiber (g)	0	7.3
Cholesterol (mg)	0	28.046

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7649	10000	255%
Vitamin B6 (mg)	1.3	13.8	100	1064%
Vitamin B12 (ug)	2.4	13.2		549%
Vitamin C (mg)	90	98	2000	109%
Vitamin D (IU)	600	750	4000	125%
Vitamin E (IU)	22.4	42	1000	186%
Vitamin K (ug)	120	120		100%
Thiamin (mg)	1.2	14.764		1230%
Riboflavin (mg)	1.3	13.982		1076%
Niacin (mg)	16	26.591	35	166%
Folate (ug)	400	410	1000	102%
Pantothenic Acid (mg)	5	14.128		283%
Biotin (ug)	30	75		250%
Choline (mg)	550	665.529	3500	121%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.16	2.5	116%
Chloride (g)	2.3	2.438	3.6	106%
Chromium (ug)	30	30		100%
Copper (mg)	0.9	1.696	10	188%
Iodine (ug)	150	258	1100	172%
Iron (mg)	8	16.3696	45	205%
Magnesium (mg)	420	620.2		148%
Manganese (mg)	2.3	8.781	11	382%
Molybdenum (ug)	45	327	2000	726%
Phosphorus (g)	0.7	1.162	4	166%
Potassium (g)	3.5	3.539		101%
Selenium (ug)	55	159	400	289%
Sodium (g)	1.5	1.959	2.3	131%
Sulfur (g)	2	2.37		119%
Zinc (mg)	11	17.3975	40	158%

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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
the trougnouf diet 1.09 (workout days, 160lb)	trougnouf	13 Jul '14	23 Jul '14
This recipe	trougnouf	23 Jul '14	23 Jul '14
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the trougnouf diet 1.09 (workout days, 175lb) BodybuildingTasty!

Nutrition Facts

Nutrient Profile: Male DRI, 175lbs w/o 3x/w Change

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the trougnouf diet 1.09 (workout days, 175lb) BodybuildingTasty!

Nutrition Facts

Nutrient Profile: Male DRI, 175lbs w/o 3x/wChange

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Nutrient Profile: Male DRI, 175lbs w/o 3x/w Change