Name: the trougnouf diet 1.11 (banana, 175lb)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 103g Whey Protein Isolate 90% Powder (Unflavored); 10g Optimum Nutrition 100% Casein Protein; 3g Iodised Salt; 1.5g Choline bitartrate; 10g Hemp protein powder; 1g GNC Mega Men® Sport - Vanilla Bean; 69g Whole grain oat flour; 9g Oil, wheat germ; 7g Oil, flaxseed, cold pressed; 10g Oil, coconut; 3g Ultimate Omega Xtra Liquid; 10g Hemp seed oil; 8g Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass); 32g Protein Whey Chocolate; 17g Oil, olive, salad or cooking; 1088g Bananas, raw; 1.5g Dicalcium Phosphate; 9g Cocoa, dry powder, unsweetened

Amount		Ingredient	$ / day	Source
103	g	Whey Protein Isolate 90% Powder (Unflavored)	$2.16	Hard Rhino
10	g	Optimum Nutrition 100% Casein Protein	$0.29	Amazon
3	g	Iodised Salt	$0.01	Anywhere
1.5	g	Choline bitartrate	$0.04	Hard Rhino
10	g	Hemp protein powder	$0.15	Amazon
1	g	GNC Mega Men® Sport - Vanilla Bean	$0.04	Amazon
69	g	Whole grain oat flour	$0.28	Bob's Red Mill
9	g	Oil, wheat germ	$0.14	Jedwards
7	g	Oil, flaxseed, cold pressed	$0.14	Amazon
10	g	Oil, coconut	$0.13	Aldi
3	g	Ultimate Omega Xtra Liquid	$0.55	Amazon
10	g	Hemp seed oil	$0.14	Jedwards
8	g	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	$0.33	Amazon
32	g	Protein Whey Chocolate	$0.92	Trader Joe's
17	g	Oil, olive, salad or cooking	$0.11	Aldi
1088	g	Bananas, raw	$1.35	Aldi
1.5	g	Dicalcium Phosphate	$0.07	BulkSupplements
9	g	Cocoa, dry powder, unsweetened	$0.00
Amounts for: Total Daily Cost:			$6.85	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

51% Carb, 24% Protein, 25% Fat

Calories2394

% Daily Values*

100%

Total Carbohydrate319g

160%

Dietary Fiber 45g

100%

Protein148g

100%

Total Fat69g

Saturated Fat18g

Monounsaturated Fat19g

Polyunsaturated Fat26g

107%

Omega-3 Fatty Acids9g

101%

Omega-6 Fatty Acids17g

Cholesterol53mg

Calcium 127%	•	Vitamin A 210%
Chloride 116%	•	Vitamin B6 472%
Chromium 103%	•	Vitamin B12 154%
Copper 253%	•	Vitamin C 156%
Iodine 200%	•	Vitamin D 124%
Iron 216%	•	Vitamin E 135%
Magnesium 116%	•	Vitamin K 104%
Manganese 342%	•	Thiamin 226%
Molybdenum 411%	•	Riboflavin 276%
Phosphorus 113%	•	Niacin 106%
Potassium 149%	•	Folate 117%
Selenium 124%	•	Pantothenic Acid 172%
Sodium 102%	•	Biotin 455%
Sulfur 142%	•	Choline 136%
Zinc 100%

* Percent Daily Values are based on "Male DRI, 175lbs w/o 3x/w on&off". 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)	103	g	Powder	Hard Rhino	5000	$104.99	$2.16	49	405	0.0	91.96
2	Optimum Nutrition 100% Casein Protein	10	g	Powder	Amazon	1814	$52.44	$0.29	181	35	0.9	7.06
3	Iodised Salt	3	g	Powder	Anywhere	500	$0.90	$0.01	167	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	1	g	Powder	Amazon	1080	$47.98	$0.04	1080	3	0.4	0.28
7	Whole grain oat flour	69	g	Powder	Bob's Red Mill	11440	$46.48	$0.28	166	276	44.9	12.07
8	Oil, wheat germ	9	g	Liquid	Jedwards	3500	$52.51	$0.14	389	80	0.0	0.00
9	Oil, flaxseed, cold pressed	7	g	Liquid	Amazon	3500	$68.74	$0.14	500	62	0.0	0.01
10	Oil, coconut	10	g	Powder	Aldi	392	$4.99	$0.13	39	86	0.0	0.00
11	Ultimate Omega Xtra Liquid	3	g	Liquid	Amazon	240	$44.25	$0.55	80	27	0.0	0.00
12	Hemp seed oil	10	g	Liquid	Jedwards	3500	$49.01	$0.14	350	89	0.0	0.00
13	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	8	g	Powder	Amazon	800	$33.43	$0.33	100	35	4.0	2.00
14	Protein Whey Chocolate	32	g	Powder	Trader Joe's	454	$12.99	$0.92	14	130	11.0	17.00
15	Oil, olive, salad or cooking	17	g	Liquid	Aldi	452	$2.99	$0.11	27	150	0.0	0.00
16	Bananas, raw	1088	g	Paste	Aldi	354	$0.44	$1.35	0	968	248.5	11.86
17	Dicalcium Phosphate	1.5	g	Powder	BulkSupplements	250	$11.96	$0.07	167	0	0.0	0.00
18	Cocoa, dry powder, unsweetened	9	g	Powder		0	$0.00	$0.00	0	21	5.2	1.76
	Total						$568.64	$6.85		2394	318.9	147.67
	Target									2483	319.0	147.00
	% Reached									96%	100%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2483	2394		96%
Carbohydrates (g)	319	318.9		100%
Protein (g)	147	147.67		100%
Total Fat (g)	69	69.03		100%
Saturated Fat (g)	0	18.29	19.31
Monounsaturated Fat (g)	0	19.46
Polyunsaturated Fat (g)	0	26.22
Omega-3 Fatty Acids (g)	8.5	9.12		107%
Omega-6 Fatty Acids (g)	17	17.1		101%
Total Fiber (g)	28	44.7		160%
Soluble Fiber (g)	0	2.8
Insoluble Fiber (g)	0	3.3
Cholesterol (mg)	0	53.499

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6295	10000	210%
Vitamin B6 (mg)	1.3	6.1	100	472%
Vitamin B12 (ug)	2.4	3.7		154%
Vitamin C (mg)	90	140	2000	156%
Vitamin D (IU)	600	747	4000	124%
Vitamin E (IU)	22.4	30	1000	135%
Vitamin K (ug)	120	124		104%
Thiamin (mg)	1.2	2.711		226%
Riboflavin (mg)	1.3	3.591		276%
Niacin (mg)	16	17.038	35	106%
Folate (ug)	400	470	1000	117%
Pantothenic Acid (mg)	5	8.584		172%
Biotin (ug)	30	137		455%
Choline (mg)	550	745.577	3500	136%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.27	2.5	127%
Chloride (g)	2.3	2.664	3.6	116%
Chromium (ug)	30	31		103%
Copper (mg)	0.9	2.277	10	253%
Iodine (ug)	150	300	1100	200%
Iron (mg)	8	17.2472	45	216%
Magnesium (mg)	420	486.8		116%
Manganese (mg)	2.3	7.86	11	342%
Molybdenum (ug)	45	185	2000	411%
Phosphorus (g)	0.7	0.789	4	113%
Potassium (g)	3.5	5.213		149%
Selenium (ug)	55	68	400	124%
Sodium (g)	1.5	1.537	2.3	102%
Sulfur (g)	2	2.84		142%
Zinc (mg)	11	11.0022	40	100%

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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
the trougnouf diet 1.09 (workout days, 175lb)	trougnouf	23 Jul '14	23 Aug '14
the trougnouf diet 1.10 (breakfast, lunch, 175lb)	trougnouf	23 Aug '14	23 Aug '14
the trougnouf diet 1.10 (banana, 175lb)	trougnouf	23 Aug '14	10 Sep '14
This recipe	trougnouf	14 Sep '14	10 Sep '14
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the trougnouf diet 1.11 (banana, 175lb)

Nutrition Facts

Nutrient Profile: Male DRI, 175lbs w/o 3x/w on&offChange

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