Complete Foods

the trougnouf diet 1.210 (2150cal, without GNC Megamen) Bodybuilding

by trougnouf
Last updated September 6, 2015 Copy
AmountIngredient$ / daySource
3.5gIodised Salt$0.01Anywhere
67gWhole grain oat flour+$0.27Bob's Red Mill
36gOil, coconut$0.46Aldi
5.5gAmazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)$0.23Amazon
40gOil, olive, salad or cooking$0.26Aldi
2gPotassium Citrate$0.07Bulksupplements
0.5gSuper Red Drink Powder$0.03Trader Joe's
2gChlorella Blue-Green Algae Powder$0.22BulkSupplements
28gAlmond meal/flour$0.57Amazon
0.03gVitamin D3 (Cholecalciferol) Powder$0.00Bulksupplements
10gCocoa+, dry powder, unsweetened$0.10Trader Joe's
4gRed Palm Oil$0.05Nutiva
15gSalmon Oil$0.30Jedwards
1.5gCholine bitartrate$0.04Hard Rhino
226gBananas, raw$0.28Aldi
50gBlueberries, frozen, unsweetened$0.15Aldi
50gStrawberries, frozen, unsweetened$0.24Aldi
74gBRM hemp protein powder$1.22Amazon
0.1gZinc Gluconate$0.01BulkSupplements
36gRice protein powder$0.91Amazon
5gMethylsulfonylmethane$0.15BulkSupplements
37gProtein Whey Chocolate$1.06Trader Joe's
37gMicellar Casein$1.22Amazon
Amounts for:
Total Daily Cost:
$7.86Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
28% Carb, 24% Protein, 48% Fat
Calories2158
% Daily Values*
Total Carbohydrate162g
156%
Dietary Fiber 44g
100%
Protein139g
Total Fat127g
Saturated Fat47g
Monounsaturated Fat48g
Polyunsaturated Fat17g
694%
Omega-3 Fatty Acids7g
692%
Omega-6 Fatty Acids14g
Cholesterol109mg
Calcium
155%
•Vitamin A
317%
Chloride
103%
•Vitamin B6
136%
Chromium
167%
•Vitamin B12
156%
Copper
236%
•Vitamin C
148%
Iodine
187%
•Vitamin D
569%
Iron
465%
•Vitamin E
138%
Magnesium
210%
•Vitamin K
101%
Manganese
297%
•Thiamin
104%
Molybdenum
241%
•Riboflavin
139%
Phosphorus
295%
•Niacin
100%
Potassium
103%
•Folate
102%
Selenium
100%
•Pantothenic Acid
117%
Sodium
106%
•Biotin
508%
Sulfur
103%
•Choline
122%
Zinc
214%
 
* 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
3.5
gPowderAnywhere500
$0.90
$0.01
14300.00.00
2
Whole grain oat flour+
67
gPowderBob's Red Mill11440
$46.48
$0.27
17128243.511.72
3
Oil, coconut
36
gPowderAldi392
$4.99
$0.46
113100.00.00
4
Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)
5.5
gPowderAmazon800
$33.43
$0.23
145242.81.38
5
Oil, olive, salad or cooking
40
gLiquidAldi452
$2.99
$0.26
113540.00.00
6
Potassium Citrate
2
gPowderBulksupplements1000
$34.96
$0.07
50000.00.00
7
Super Red Drink Powder
0.5
gPowderTrader Joe's300
$19.99
$0.03
60020.50.03
8
Chlorella Blue-Green Algae Powder
2
gPowderBulkSupplements100
$10.96
$0.22
5080.61.13
9
Almond meal/flour
28
gPowderAmazon1812
$36.68
$0.57
651606.06.00
10
Vitamin D3 (Cholecalciferol) Powder
0.03
gPowderBulksupplements100
$12.96
$0.00
333300.00.00
11
Cocoa+, dry powder, unsweetened
10
gPowderTrader Joe's255
$2.49
$0.10
26235.81.96
12
Red Palm Oil
4
gLiquidNutiva3500
$43.70
$0.05
875370.00.00
13
Salmon Oil
15
gLiquidJedwards3500
$70.69
$0.30
23300.00.00
14
Choline bitartrate
1.5
gPowderHard Rhino500
$14.25
$0.04
33300.00.00
15
Bananas, raw
226
gPasteAldi354
$0.44
$0.28
220151.62.46
16
Blueberries, frozen, unsweetened
50
gPowderAldi340
$0.99
$0.15
7266.10.21
17
Strawberries, frozen, unsweetened
50
gPillAldi454
$2.19
$0.24
9184.60.21
18
BRM hemp protein powder
74
gPowderAmazon1814
$29.96
$1.22
2528723.832.49
19
Zinc Gluconate
0.1
gPowderBulkSupplements250
$13.96
$0.01
250000.00.00
20
Rice protein powder
36
gPowderAmazon1361
$34.56
$0.91
381323.627.60
21
Methylsulfonylmethane
5
gPowderBulkSupplements500
$14.96
$0.15
10000.00.00
22
Protein Whey Chocolate
37
gPowderTrader Joe's454
$12.99
$1.06
1215012.719.66
23
Micellar Casein
37
gPowderAmazon1814
$59.99
$1.22
491450.034.31
Total
$505.51
$7.86
2158161.6139.15
Target
21500.0138.60
% Reached
100%100%
Safe Maximum
00.00.00
% Max Reached
N/AN/A
Nutrient Profile: Male DRI, 2150 cal, Keto, Athlete-friendlyChange
MacroTargetRecipeMax%
Calories (kcal)21502158100%
Carbohydrates (g)0161.6
Protein (g)138.6139.15100%
Total Fat (g)0126.95
Saturated Fat (g)046.72
Monounsaturated Fat (g)047.99
Polyunsaturated Fat (g)016.75
Omega-3 Fatty Acids (g)16.94694%
Omega-6 Fatty Acids (g)213.84692%
Total Fiber (g)2843.8156%
Soluble Fiber (g)02.9
Insoluble Fiber (g)07.2
Cholesterol (mg)0109.099
VitaminsTargetRecipeMax%
Vitamin A (IU)3000950510000317%
Vitamin B6 (mg)1.31.8100136%
Vitamin B12 (ug)2.43.7156%
Vitamin C (mg)901332000148%
Vitamin D (IU)60034114000569%
Vitamin E (IU)22.4311000138%
Vitamin K (ug)120121101%
Thiamin (mg)1.21.246104%
Riboflavin (mg)1.31.812139%
Niacin (mg)1616.06935100%
Folate (ug)4004061000102%
Pantothenic Acid (mg)55.85117%
Biotin (ug)30152508%
Choline (mg)550669.6613500122%
MineralsTargetRecipeMax%
Calcium (g)11.552.5155%
Chloride (g)2.32.3663.6103%
Chromium (ug)3050167%
Copper (mg)0.92.12210236%
Iodine (ug)1502811100187%
Iron (mg)837.239245465%
Magnesium (mg)420881210%
Manganese (mg)2.36.83811297%
Molybdenum (ug)451092000241%
Phosphorus (g)0.72.0664295%
Potassium (g)3.53.599103%
Selenium (ug)5555400100%
Sodium (g)1.51.5932.3106%
Sulfur (g)22.05103%
Zinc (mg)1123.588540214%

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