Name: the trougnouf diet 1.16 (KETO-friendly, egg, reduced mammal)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 3g Iodised Salt; 145g Hemp protein powder; 9.5g GNC Mega Men® Sport - Vanilla Bean; 12g Whole grain oat flour; 21g Oil, flaxseed, cold pressed; 40g Oil, coconut; 4.5g Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass); 88g Oil, olive, salad or cooking; 1.5g Dicalcium Phosphate; 2.5g Potassium Citrate; 0.5g Super Red Drink Powder; 1g Chlorella Blue-Green Algae Powder; 19g Almond meal/flour; 20g Whey Protein Isolate 90% Powder (Unflavored); 20g Optimum Nutrition 100% Casein Protein; 10g MP Combat Protein Powder; 300g Egg, whole, raw, fresh; 0.005g Vitamin D3 (Cholecalciferol) Powder; 14g Cocoa, dry powder, unsweetened; 1g Potassium Chloride

Amount		Ingredient	$ / day	Source
3	g	Iodised Salt	$0.01	Anywhere
145	g	Hemp protein powder	$2.16	Amazon
9.5	g	GNC Mega Men® Sport - Vanilla Bean	$0.42	Amazon
12	g	Whole grain oat flour	$0.05	Bob's Red Mill
21	g	Oil, flaxseed, cold pressed	$0.41	Amazon
40	g	Oil, coconut	$0.51	Aldi
4.5	g	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	$0.19	Amazon
88	g	Oil, olive, salad or cooking	$0.58	Aldi
1.5	g	Dicalcium Phosphate	$0.07	BulkSupplements
2.5	g	Potassium Citrate	$0.09	Bulksupplements
0.5	g	Super Red Drink Powder	$0.03	Trader Joe's
1	g	Chlorella Blue-Green Algae Powder	$0.11	BulkSupplements
19	g	Almond meal/flour	$0.38	Amazon
20	g	Whey Protein Isolate 90% Powder (Unflavored)	$0.53	Hard Rhino
20	g	Optimum Nutrition 100% Casein Protein	$0.58	Amazon
10	g	MP Combat Protein Powder	$0.20	Costco
300	g	Egg, whole, raw, fresh	$2.10
0.005	g	Vitamin D3 (Cholecalciferol) Powder	$0.00	Bulksupplements
14	g	Cocoa, dry powder, unsweetened	$0.14	Trader Joe's
1	g	Potassium Chloride	$0.03	BulkSupplements
Amounts for: Total Daily Cost:			$8.58	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

13% Carb, 20% Protein, 67% Fat

Calories2556

% Daily Values*

302%

Total Carbohydrate91g

250%

Dietary Fiber 70g

100%

Protein143g

85%

Total Fat212g

Saturated Fat61g

Monounsaturated Fat88g

Polyunsaturated Fat47g

176%

Omega-3 Fatty Acids15g

173%

Omega-6 Fatty Acids29g

Cholesterol1146mg

Calcium 109%	•	Vitamin A 189%
Chloride 101%	•	Vitamin B6 1059%
Chromium 106%	•	Vitamin B12 687%
Copper 169%	•	Vitamin C 159%
Iodine 135%	•	Vitamin D 118%
Iron 405%	•	Vitamin E 139%
Magnesium 207%	•	Vitamin K 104%
Manganese 103%	•	Thiamin 1121%
Molybdenum 110%	•	Riboflavin 1165%
Phosphorus 157%	•	Niacin 100%
Potassium 104%	•	Folate 102%
Selenium 284%	•	Pantothenic Acid 359%
Sodium 128%	•	Biotin 304%
Sulfur 118%	•	Choline 164%
Zinc 212%

* Percent Daily Values are based on "Male DRI, 170lbs KETO 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	Iodised Salt	3	g	Powder	Anywhere	500	$0.90	$0.01	167	0	0.0	0.00
2	Hemp protein powder	145	g	Powder	Amazon	1360	$20.29	$2.16	9	387	58.0	53.17
3	GNC Mega Men® Sport - Vanilla Bean	9.5	g	Powder	Amazon	1080	$47.98	$0.42	114	32	4.0	2.64
4	Whole grain oat flour	12	g	Powder	Bob's Red Mill	11440	$46.48	$0.05	953	48	7.8	2.10
5	Oil, flaxseed, cold pressed	21	g	Liquid	Amazon	3500	$68.74	$0.41	167	186	0.0	0.02
6	Oil, coconut	40	g	Powder	Aldi	392	$4.99	$0.51	10	345	0.0	0.00
7	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	4.5	g	Powder	Amazon	800	$33.43	$0.19	178	20	2.3	1.13
8	Oil, olive, salad or cooking	88	g	Liquid	Aldi	452	$2.99	$0.58	5	778	0.0	0.00
9	Dicalcium Phosphate	1.5	g	Powder	BulkSupplements	250	$11.96	$0.07	167	0	0.0	0.00
10	Potassium Citrate	2.5	g	Powder	Bulksupplements	1000	$34.96	$0.09	400	0	0.0	0.00
11	Super Red Drink Powder	0.5	g	Powder	Trader Joe's	300	$19.99	$0.03	600	2	0.5	0.03
12	Chlorella Blue-Green Algae Powder	1	g	Powder	BulkSupplements	100	$10.96	$0.11	100	4	0.3	0.56
13	Almond meal/flour	19	g	Powder	Amazon	1812	$36.68	$0.38	95	109	4.1	4.07
14	Whey Protein Isolate 90% Powder (Unflavored)	20	g	Powder	Hard Rhino	10000	$265.99	$0.53	500	76	0.4	17.80
15	Optimum Nutrition 100% Casein Protein	20	g	Powder	Amazon	1814	$52.44	$0.58	91	71	1.8	14.12
16	MP Combat Protein Powder	10	g	Powder	Costco	2269	$44.78	$0.20	227	40	1.4	7.14
17	Egg, whole, raw, fresh	300	g	Paste		600	$4.19	$2.10	2	429	2.2	37.68
18	Vitamin D3 (Cholecalciferol) Powder	0.005	g	Powder	Bulksupplements	100	$12.96	$0.00	20000	0	0.0	0.00
19	Cocoa, dry powder, unsweetened	14	g	Powder	Trader Joe's	255	$2.49	$0.14	18	32	8.1	2.74
20	Potassium Chloride	1	g	Powder	BulkSupplements	500	$12.96	$0.03	500	0	0.0	0.00
	Total						$736.16	$8.58		2556	90.7	143.20
	Target									2408	30.0	143.00
	% Reached									106%	302%	100%
	Safe Maximum									0	50.0	0.00
	% Max Reached									N/A	181%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2408	2556		106%
Carbohydrates (g)	30	90.7	50	302%
Protein (g)	143	143.2		100%
Total Fat (g)	250	211.6		85%
Saturated Fat (g)	0	60.84
Monounsaturated Fat (g)	0	88.22
Polyunsaturated Fat (g)	0	47.22
Omega-3 Fatty Acids (g)	8.5	14.94		176%
Omega-6 Fatty Acids (g)	17	29.38		173%
Total Fiber (g)	28	70		250%
Soluble Fiber (g)	0	0.8
Insoluble Fiber (g)	0	2.6
Cholesterol (mg)	0	1146.278

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5666	10000	189%
Vitamin B6 (mg)	1.3	13.8	100	1059%
Vitamin B12 (ug)	2.4	16.5		687%
Vitamin C (mg)	90	143	2000	159%
Vitamin D (IU)	600	708	4000	118%
Vitamin E (IU)	22.4	31	1000	139%
Vitamin K (ug)	120	125		104%
Thiamin (mg)	1.2	13.45		1121%
Riboflavin (mg)	1.3	15.142		1165%
Niacin (mg)	16	16.024	35	100%
Folate (ug)	400	407	1000	102%
Pantothenic Acid (mg)	5	17.944		359%
Biotin (ug)	30	91		304%
Choline (mg)	550	899.638	3500	164%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.09	2.5	109%
Chloride (g)	2.3	2.319	3.6	101%
Chromium (ug)	30	32		106%
Copper (mg)	0.9	1.517	10	169%
Iodine (ug)	150	203	1100	135%
Iron (mg)	8	32.4163	45	405%
Magnesium (mg)	420	867.4		207%
Manganese (mg)	2.3	2.377	11	103%
Molybdenum (ug)	45	49	2000	110%
Phosphorus (g)	0.7	1.096	4	157%
Potassium (g)	3.5	3.628		104%
Selenium (ug)	55	156	400	284%
Sodium (g)	1.5	1.913	2.3	128%
Sulfur (g)	2	2.36		118%
Zinc (mg)	11	23.2808	40	212%

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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
the trougnouf diet 1.11 (banana, 175lb)	trougnouf	14 Sep '14	16 Sep '14
the trougnouf diet 1.11 (KETO, 175lb)	trougnouf	22 Sep '14	23 Sep '14
the trougnouf diet 1.11alt (KETO, 175lb)	trougnouf	26 Sep '14	28 Sep '14
the trougnouf diet 1.12 (KETO, 175lb)	trougnouf	28 Sep '14	6 Nov '14
the trougnouf diet 1.13 (KETO, 175lb, more casein)	trougnouf	6 Nov '14	17 Nov '14
the trougnouf diet 1.14 (KETO, 175lb, use up CP)	trougnouf	3 Dec '14	1 Jan '15
the trougnouf diet 1.15 (KETO, egg)	trougnouf	1 Jan '15	1 Jan '15
This recipe	trougnouf	2 Jan '15	1 Jan '15
Recipes based on this one:
the trougnouf diet LL1.00	trougnouf	5 May '16	25 Apr '16
2016-03-16 of the trougnouf diet 1.24b (50g carbs, 2150cal, no salmon oil)	trougnouf	16 Mar '16	16 Mar '16
the trougnouf diet 1.24b (50g carbs, 2150cal, no salmon oil)	trougnouf	12 Feb '16	12 Feb '16
the trougnouf diet 1.24 (50g carbs) (2150cal)	trougnouf	31 Jan '16	7 Dec '15
the trougnouf diet 1.23 (50g carbs) (2150cal)	trougnouf	26 Oct '15	26 Oct '15
the trougnouf diet 1.22.2 (2150cal)	trougnouf	4 Oct '15	4 Oct '15
the trougnouf diet 1.22 (2150cal)	trougnouf	3 Oct '15	3 Oct '15
the trougnouf diet 1.21 (2150cal, with GNC Megamen)	trougnouf	6 Sep '15	6 Sep '15
the trougnouf diet 1.210 (2150cal, without GNC Megamen)	trougnouf	6 Sep '15	6 Sep '15
the trougnouf diet 1.20 (2150cal)	trougnouf	31 Aug '15	31 Aug '15
the trougnouf diet 1.20 (2000 cal)	trougnouf	31 Aug '15	31 Aug '15
the trougnouf diet 1.19b (Summer berries)	trougnouf	17 Jun '15	17 Jun '15
the trougnouf diet 1.19 (Summer and bananas)	trougnouf	15 Jun '15	15 Jun '15
the trougnouf diet 1.18 (rice, mammal-free)	trougnouf	5 Apr '15	11 Jan '15
the trougnouf diet 1.17	trougnouf	11 Jan '15	2 Jan '15

the trougnouf diet 1.16 (KETO-friendly, egg, reduced mammal)

Nutrition Facts

Nutrient Profile: Male DRI, 170lbs KETO w/o 3x/w on&offChange

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Nutrient Profile: Male DRI, 170lbs KETO w/o 3x/w on&off Change