Complete Foods

the trougnouf diet 1.22.2 (2150cal) Bodybuilding

by trougnouf
Last updated October 4, 2015 Copy
AmountIngredient$ / daySource
3gIodised Salt$0.01Anywhere
46gOil, coconut$0.59Aldi
2gAmazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)$0.08Amazon
67gOil, olive, salad or cooking$0.44Aldi
1gPotassium Citrate$0.03Bulksupplements
0.03gVitamin D3 (Cholecalciferol) Powder$0.00Bulksupplements
5gCocoa+, dry powder, unsweetened$0.05Trader Joe's
5gRed Palm Oil$0.06Nutiva
15gSalmon Oil$0.30Jedwards
1.5gCholine bitartrate$0.04Hard Rhino
226gBananas, raw$0.28Aldi
50gBlueberries, frozen, unsweetened$0.15Aldi
50gStrawberries, frozen, unsweetened$0.24Aldi
75gBRM hemp protein powder$1.24Amazon
20gRice protein powder$0.51Amazon
5.5gMethylsulfonylmethane$0.16BulkSupplements
64gProtein Whey Chocolate$1.83Trader Joe's
40gMicellar Casein$1.32Amazon
0gFlaxseed Meal+$0.00Amazon
20gSoy Protein Powder (Trader Joe's, vanilla flavored)$0.35Trader Joe's
1gPotassium Chloride$0.03BulkSupplements
0gWhole grain oat flour+$0.00Bob's Red Mill
0gAlmond meal/flour$0.00Amazon
Amounts for:
Total Daily Cost:
$7.72Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
20% Carb, 24% Protein, 56% Fat
Calories2153
% Daily Values*
Total Carbohydrate115g
110%
Dietary Fiber 31g
100%
Protein139g
Total Fat148g
Saturated Fat58g
Monounsaturated Fat58g
Polyunsaturated Fat15g
709%
Omega-3 Fatty Acids7g
586%
Omega-6 Fatty Acids12g
Cholesterol135mg
Calcium
214%
•Vitamin A
333%
Chloride
107%
•Vitamin B6
202%
Chromium
222%
•Vitamin B12
237%
Copper
255%
•Vitamin C
110%
Iodine
197%
•Vitamin D
601%
Iron
524%
•Vitamin E
174%
Magnesium
177%
•Vitamin K
105%
Manganese
189%
•Thiamin
118%
Molybdenum
301%
•Riboflavin
161%
Phosphorus
268%
•Niacin
123%
Potassium
102%
•Folate
106%
Selenium
101%
•Pantothenic Acid
196%
Sodium
105%
•Biotin
888%
Sulfur
103%
•Choline
117%
Zinc
135%
 
* 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
gPowderAnywhere500
$0.90
$0.01
16700.00.00
2
Oil, coconut
46
gPowderAldi392
$4.99
$0.59
93970.00.00
3
Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)
2
gPowderAmazon800
$33.43
$0.08
40091.00.50
4
Oil, olive, salad or cooking
67
gLiquidAldi452
$2.99
$0.44
75920.00.00
5
Potassium Citrate
1
gPowderBulksupplements1000
$34.96
$0.03
100000.00.00
6
Vitamin D3 (Cholecalciferol) Powder
0.03
gPowderBulksupplements100
$12.96
$0.00
333300.00.00
7
Cocoa+, dry powder, unsweetened
5
gPowderTrader Joe's255
$2.49
$0.05
51112.90.98
8
Red Palm Oil
5
gLiquidNutiva3500
$43.70
$0.06
700460.00.00
9
Salmon Oil
15
gLiquidJedwards3500
$70.69
$0.30
23300.00.00
10
Choline bitartrate
1.5
gPowderHard Rhino500
$14.25
$0.04
33300.00.00
11
Bananas, raw
226
gPasteAldi354
$0.44
$0.28
220151.62.46
12
Blueberries, frozen, unsweetened
50
gPowderAldi340
$0.99
$0.15
7266.10.21
13
Strawberries, frozen, unsweetened
50
gPillAldi454
$2.19
$0.24
9184.60.21
14
BRM hemp protein powder
75
gPowderAmazon1814
$29.96
$1.24
2429124.132.92
15
Rice protein powder
20
gPowderAmazon1361
$34.56
$0.51
68732.015.33
16
Methylsulfonylmethane
5.5
gPowderBulkSupplements500
$14.96
$0.16
9100.00.00
17
Protein Whey Chocolate
64
gPowderTrader Joe's454
$12.99
$1.83
726022.034.00
18
Micellar Casein
40
gPowderAmazon1814
$59.99
$1.32
451560.037.09
19
Flaxseed Meal+
0
gPowderAmazon3629
$24.76
$0.0000.00.00
20
Soy Protein Powder (Trader Joe's, vanilla flavored)
20
gPowderTrader Joe's908
$15.99
$0.35
45730.615.15
21
Potassium Chloride
1
gPowderBulkSupplements500
$12.96
$0.03
50000.00.00
22
Whole grain oat flour+
0
gPowderBob's Red Mill11440
$46.48
$0.0000.00.00
23
Almond meal/flour
0
gPowderAmazon1812
$36.68
$0.0000.00.00
Total
$514.31
$7.72
2153114.9138.87
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)21502153100%
Carbohydrates (g)0114.9
Protein (g)138.6138.87100%
Total Fat (g)0147.88
Saturated Fat (g)058.11
Monounsaturated Fat (g)058.4
Polyunsaturated Fat (g)014.82
Omega-3 Fatty Acids (g)17.09709%
Omega-6 Fatty Acids (g)211.72586%
Total Fiber (g)2830.7110%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)0134.548
VitaminsTargetRecipeMax%
Vitamin A (IU)3000999410000333%
Vitamin B6 (mg)1.32.6100202%
Vitamin B12 (ug)2.45.7237%
Vitamin C (mg)90992000110%
Vitamin D (IU)60036064000601%
Vitamin E (IU)22.4391000174%
Vitamin K (ug)120126105%
Thiamin (mg)1.21.416118%
Riboflavin (mg)1.32.097161%
Niacin (mg)1619.69635123%
Folate (ug)4004241000106%
Pantothenic Acid (mg)59.805196%
Biotin (ug)30266888%
Choline (mg)550643.4873500117%
MineralsTargetRecipeMax%
Calcium (g)12.142.5214%
Chloride (g)2.32.4543.6107%
Chromium (ug)3067222%
Copper (mg)0.92.29110255%
Iodine (ug)1502951100197%
Iron (mg)841.880945524%
Magnesium (mg)420743.1177%
Manganese (mg)2.34.34511189%
Molybdenum (ug)451352000301%
Phosphorus (g)0.71.8734268%
Potassium (g)3.53.564102%
Selenium (ug)5555400101%
Sodium (g)1.51.5692.3105%
Sulfur (g)22.05103%
Zinc (mg)1114.797740135%

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