Name: the trougnouf diet 1.18 (rice, mammal-free)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 3g Iodised Salt; 106g Hemp protein powder; 9g GNC Mega Men® Sport - Vanilla Bean; 10g Whole grain oat flour; 42g Oil, coconut; 7g Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass); 43g Oil, olive, salad or cooking; 2g Potassium Citrate; 1g Chlorella Blue-Green Algae Powder; 25g Almond meal/flour; 250g Egg, whole, raw, fresh; 0.03g Vitamin D3 (Cholecalciferol) Powder; 14g Cocoa, dry powder, unsweetened; 1g Potassium Chloride; 60g Flaxseed Meal+; 2.5g Calcium Citrate; 53g Rice protein powder; 1g Methylsulfonylmethane

Amount		Ingredient	$ / day	Source
3	g	Iodised Salt	$0.01	Anywhere
106	g	Hemp protein powder	$1.58	Amazon
9	g	GNC Mega Men® Sport - Vanilla Bean	$0.40	Amazon
10	g	Whole grain oat flour	$0.04	Bob's Red Mill
42	g	Oil, coconut	$0.53	Aldi
7	g	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	$0.29	Amazon
43	g	Oil, olive, salad or cooking	$0.28	Aldi
2	g	Potassium Citrate	$0.07	Bulksupplements
1	g	Chlorella Blue-Green Algae Powder	$0.11	BulkSupplements
25	g	Almond meal/flour	$0.51	Amazon
250	g	Egg, whole, raw, fresh	$1.75
0.03	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
60	g	Flaxseed Meal+	$0.41	Amazon
2.5	g	Calcium Citrate	$0.11	Bulksupplements
53	g	Rice protein powder	$1.35	Amazon
1	g	Methylsulfonylmethane	$0.05	Amazon
Amounts for: Total Daily Cost:			$7.65	Add Ingredients to Amazon Cart

(except for ~2.5g in GNC Mega Men)

Nutrition Facts

Amount Per Day

17% Carb, 23% Protein, 60% Fat

Calories2150

% Daily Values*

Total Carbohydrate102g

267%

Dietary Fiber 75g

100%

Protein139g

104%

Total Fat156g

Saturated Fat54g

Monounsaturated Fat55g

Polyunsaturated Fat35g

128%

Omega-3 Fatty Acids11g

128%

Omega-6 Fatty Acids22g

Cholesterol936mg

Calcium 103%	•	Vitamin A 218%
Chloride 101%	•	Vitamin B6 999%
Chromium 100%	•	Vitamin B12 641%
Copper 248%	•	Vitamin C 103%
Iodine 138%	•	Vitamin D 569%
Iron 463%	•	Vitamin E 115%
Magnesium 165%	•	Vitamin K 100%
Manganese 177%	•	Thiamin 1061%
Molybdenum 102%	•	Riboflavin 1113%
Phosphorus 203%	•	Niacin 100%
Potassium 103%	•	Folate 101%
Selenium 282%	•	Pantothenic Acid 330%
Sodium 117%	•	Biotin 303%
Sulfur 103%	•	Choline 137%
Zinc 201%

* 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	g	Powder	Anywhere	500	$0.90	$0.01	167	0	0.0	0.00
2	Hemp protein powder	106	g	Powder	Amazon	1360	$20.29	$1.58	13	283	42.4	38.87
3	GNC Mega Men® Sport - Vanilla Bean	9	g	Powder	Amazon	1080	$47.98	$0.40	120	30	3.8	2.50
4	Whole grain oat flour	10	g	Powder	Bob's Red Mill	11440	$46.48	$0.04	1144	40	6.5	1.75
5	Oil, coconut	42	g	Powder	Aldi	392	$4.99	$0.53	9	362	0.0	0.00
6	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	7	g	Powder	Amazon	800	$33.43	$0.29	114	31	3.5	1.75
7	Oil, olive, salad or cooking	43	g	Liquid	Aldi	452	$2.99	$0.28	11	380	0.0	0.00
8	Potassium Citrate	2	g	Powder	Bulksupplements	1000	$34.96	$0.07	500	0	0.0	0.00
9	Chlorella Blue-Green Algae Powder	1	g	Powder	BulkSupplements	100	$10.96	$0.11	100	4	0.3	0.56
10	Almond meal/flour	25	g	Powder	Amazon	1812	$36.68	$0.51	72	143	5.4	5.36
11	Egg, whole, raw, fresh	250	g	Paste		600	$4.19	$1.75	2	358	1.8	31.40
12	Vitamin D3 (Cholecalciferol) Powder	0.03	g	Powder	Bulksupplements	100	$12.96	$0.00	3333	0	0.0	0.00
13	Cocoa, dry powder, unsweetened	14	g	Powder	Trader Joe's	255	$2.49	$0.14	18	32	8.1	2.74
14	Potassium Chloride	1	g	Powder	BulkSupplements	500	$12.96	$0.03	500	0	0.0	0.00
15	Flaxseed Meal+	60	g	Powder	Amazon	3629	$24.76	$0.41	60	295	25.3	13.38
16	Calcium Citrate	2.5	g	Powder	Bulksupplements	250	$10.96	$0.11	100	0	0.0	0.00
17	Rice protein powder	53	g	Powder	Amazon	1361	$34.56	$1.35	26	194	5.3	40.63
18	Methylsulfonylmethane	1	g	Powder	Amazon	250	$12.89	$0.05	250	0	0.0	0.00
	Total						$355.43	$7.65		2150	102.4	138.95
	Target									2150	0.0	138.60
	% Reached									100%		100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2150	2150	100%
Carbohydrates (g)	0	102.4
Protein (g)	138.6	138.95	100%
Total Fat (g)	150	155.58	104%
Saturated Fat (g)	0	53.91
Monounsaturated Fat (g)	0	54.69
Polyunsaturated Fat (g)	0	34.83
Omega-3 Fatty Acids (g)	8.5	10.84	128%
Omega-6 Fatty Acids (g)	17	21.7	128%
Total Fiber (g)	28	74.7	267%
Soluble Fiber (g)	0	0.8
Insoluble Fiber (g)	0	3.2
Cholesterol (mg)	0	936.25

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6544	10000	218%
Vitamin B6 (mg)	1.3	13	100	999%
Vitamin B12 (ug)	2.4	15.4		641%
Vitamin C (mg)	90	93	2000	103%
Vitamin D (IU)	600	3416	4000	569%
Vitamin E (IU)	22.4	26	1000	115%
Vitamin K (ug)	120	120		100%
Thiamin (mg)	1.2	12.735		1061%
Riboflavin (mg)	1.3	14.464		1113%
Niacin (mg)	16	16.014	35	100%
Folate (ug)	400	403	1000	101%
Pantothenic Acid (mg)	5	16.508		330%
Biotin (ug)	30	91		303%
Choline (mg)	550	754.953	3500	137%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.03	2.5	103%
Chloride (g)	2.3	2.318	3.6	101%
Chromium (ug)	30	30		100%
Copper (mg)	0.9	2.233	10	248%
Iodine (ug)	150	207	1100	138%
Iron (mg)	8	37.0227	45	463%
Magnesium (mg)	420	693		165%
Manganese (mg)	2.3	4.065	11	177%
Molybdenum (ug)	45	46	2000	102%
Phosphorus (g)	0.7	1.418	4	203%
Potassium (g)	3.5	3.603		103%
Selenium (ug)	55	155	400	282%
Sodium (g)	1.5	1.761	2.3	117%
Sulfur (g)	2	2.05		103%
Zinc (mg)	11	22.0844	40	201%

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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
the trougnouf diet 1.16 (KETO-friendly, egg, reduced mammal)	trougnouf	2 Jan '15	2 Jan '15
the trougnouf diet 1.16-temp (KETO-friendly, egg, reduced mammal, temporarily with flaxseed)	trougnouf	2 Jan '15	2 Jan '15
the trougnouf diet 1.17	trougnouf	11 Jan '15	11 Jan '15
This recipe	trougnouf	5 Apr '15	11 Jan '15
Recipes based on this one:
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)

Nutrition Facts

Nutrient Profile: Male DRI, 2150 cal, Keto, Athlete-friendlyChange

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Nutrient Profile: Male DRI, 2150 cal, Keto, Athlete-friendly Change