Complete Foods

the trougnouf diet 1.20 (2000 cal) BodybuildingTasty!

by trougnouf
Last updated August 31, 2015 Copy
AmountIngredient$ / daySource
3gIodised Salt$0.01Anywhere
6gGNC Mega Men® Sport - Vanilla Bean$0.27Amazon
27gWhole grain oat flour+$0.11Bob's Red Mill
42gOil, coconut$0.53Aldi
6.5gAmazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)$0.27Amazon
38gOil, olive, salad or cooking$0.25Aldi
2gPotassium Citrate$0.07Bulksupplements
0.5gSuper Red Drink Powder$0.03Trader Joe's
3.5gChlorella Blue-Green Algae Powder$0.38BulkSupplements
46gAlmond meal/flour$0.93Amazon
35gWhey Protein Isolate 90% Powder (Unflavored)$0.93Hard Rhino
35g Optimum Nutrition 100% Casein Protein$1.01Amazon
0.03gVitamin D3 (Cholecalciferol) Powder$0.00Bulksupplements
15gCocoa+, dry powder, unsweetened$0.15Trader Joe's
1gPotassium Chloride$0.03BulkSupplements
0gCalcium Citrate$0.00Bulksupplements
15gSalmon Oil$0.30Jedwards
5gFlaxseed Meal+$0.03Amazon
1.5gCholine bitartrate$0.04Hard Rhino
113gBananas, raw$0.14Aldi
60gBlueberries, frozen, unsweetened$0.17Aldi
60gStrawberries, frozen, unsweetened$0.29Aldi
70gBRM hemp protein powder$1.16Amazon
0.1gZinc Gluconate$0.01BulkSupplements
35gRice protein powder$0.89Amazon
4gMethylsulfonylmethane$0.12BulkSupplements
Amounts for:
Total Daily Cost:
$8.13Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
21% Carb, 25% Protein, 54% Fat
Calories2005
% Daily Values*
Total Carbohydrate114g
157%
Dietary Fiber 44g
100%
Protein139g
111%
Total Fat134g
Saturated Fat50g
Monounsaturated Fat50g
Polyunsaturated Fat18g
88%
Omega-3 Fatty Acids7g
88%
Omega-6 Fatty Acids15g
Cholesterol96mg
Calcium
101%
•Vitamin A
205%
Chloride
106%
•Vitamin B6
686%
Chromium
168%
•Vitamin B12
433%
Copper
191%
•Vitamin C
175%
Iodine
156%
•Vitamin D
560%
Iron
366%
•Vitamin E
127%
Magnesium
192%
•Vitamin K
103%
Manganese
191%
•Thiamin
726%
Molybdenum
101%
•Riboflavin
729%
Phosphorus
269%
•Niacin
101%
Potassium
102%
•Folate
101%
Selenium
100%
•Pantothenic Acid
189%
Sodium
111%
•Biotin
292%
Sulfur
108%
•Choline
121%
Zinc
193%
 
* Percent Daily Values are based on "Male DRI, 2000 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
gPowderAnywhere500
$0.90
$0.01
16700.00.00
2
GNC Mega Men® Sport - Vanilla Bean
6
gPowderAmazon1080
$47.98
$0.27
180202.51.67
3
Whole grain oat flour+
27
gPowderBob's Red Mill11440
$46.48
$0.11
42411417.64.72
4
Oil, coconut
42
gPowderAldi392
$4.99
$0.53
93620.00.00
5
Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)
6.5
gPowderAmazon800
$33.43
$0.27
123283.31.63
6
Oil, olive, salad or cooking
38
gLiquidAldi452
$2.99
$0.25
123360.00.00
7
Potassium Citrate
2
gPowderBulksupplements1000
$34.96
$0.07
50000.00.00
8
Super Red Drink Powder
0.5
gPowderTrader Joe's300
$19.99
$0.03
60020.50.03
9
Chlorella Blue-Green Algae Powder
3.5
gPowderBulkSupplements100
$10.96
$0.38
29131.11.97
10
Almond meal/flour
46
gPowderAmazon1812
$36.68
$0.93
392639.99.86
11
Whey Protein Isolate 90% Powder (Unflavored)
35
gPowderHard Rhino10000
$265.99
$0.93
2861330.731.15
12
Optimum Nutrition 100% Casein Protein
35
gPowderAmazon1814
$52.44
$1.01
521243.124.71
13
Vitamin D3 (Cholecalciferol) Powder
0.03
gPowderBulksupplements100
$12.96
$0.00
333300.00.00
14
Cocoa+, dry powder, unsweetened
15
gPowderTrader Joe's255
$2.49
$0.15
17348.72.94
15
Potassium Chloride
1
gPowderBulkSupplements500
$12.96
$0.03
50000.00.00
16
Calcium Citrate
0
gPowderBulksupplements250
$10.96
$0.0000.00.00
17
Salmon Oil
15
gLiquidJedwards3500
$70.69
$0.30
23300.00.00
18
Flaxseed Meal+
5
gPowderAmazon3629
$24.76
$0.03
726252.11.12
19
Choline bitartrate
1.5
gPowderHard Rhino500
$14.25
$0.04
33300.00.00
20
Bananas, raw
113
gPasteAldi354
$0.44
$0.14
310125.81.23
21
Blueberries, frozen, unsweetened
60
gPowderAldi340
$0.99
$0.17
6317.30.25
22
Strawberries, frozen, unsweetened
60
gPillAldi454
$2.19
$0.29
8215.50.26
23
BRM hemp protein powder
70
gPowderAmazon1814
$29.96
$1.16
2627222.530.73
24
Zinc Gluconate
0.1
gPowderBulkSupplements250
$13.96
$0.01
250000.00.00
25
Rice protein powder
35
gPowderAmazon1361
$34.56
$0.89
391283.526.83
26
Methylsulfonylmethane
4
gPowderBulkSupplements500
$14.96
$0.12
12500.00.00
Total
$803.92
$8.13
2005113.9139.08
Target
20000.0138.60
% Reached
100%100%
Safe Maximum
00.00.00
% Max Reached
N/AN/A
Nutrient Profile: Male DRI, 2000 cal, Keto, Athlete-friendlyChange
MacroTargetRecipeMax%
Calories (kcal)20002005100%
Carbohydrates (g)0113.9
Protein (g)138.6139.08100%
Total Fat (g)120133.53111%
Saturated Fat (g)049.59
Monounsaturated Fat (g)050.33
Polyunsaturated Fat (g)018.28
Omega-3 Fatty Acids (g)8.57.4988%
Omega-6 Fatty Acids (g)1714.9588%
Total Fiber (g)2843.8157%
Soluble Fiber (g)01.7
Insoluble Fiber (g)06.6
Cholesterol (mg)095.837
VitaminsTargetRecipeMax%
Vitamin A (IU)3000616010000205%
Vitamin B6 (mg)1.38.9100686%
Vitamin B12 (ug)2.410.4433%
Vitamin C (mg)901572000175%
Vitamin D (IU)60033614000560%
Vitamin E (IU)22.4281000127%
Vitamin K (ug)120123103%
Thiamin (mg)1.28.715726%
Riboflavin (mg)1.39.478729%
Niacin (mg)1616.09235101%
Folate (ug)4004021000101%
Pantothenic Acid (mg)59.466189%
Biotin (ug)3088292%
Choline (mg)550664.6893500121%
MineralsTargetRecipeMax%
Calcium (g)11.012.5101%
Chloride (g)2.32.4313.6106%
Chromium (ug)3050168%
Copper (mg)0.91.72210191%
Iodine (ug)1502341100156%
Iron (mg)829.247545366%
Magnesium (mg)420805.3192%
Manganese (mg)2.34.40211191%
Molybdenum (ug)45462000101%
Phosphorus (g)0.71.8864269%
Potassium (g)3.53.585102%
Selenium (ug)5555400100%
Sodium (g)1.51.6722.3111%
Sulfur (g)22.17108%
Zinc (mg)1121.272840193%

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