Complete Foods

the trougnouf diet 1.23 (50g carbs) (2150cal) KetogenicBodybuilding

by trougnouf
Last updated October 26, 2015 Copy
AmountIngredient$ / daySource
3gIodised Salt$0.01Anywhere
51gOil, coconut$0.65Aldi
4.5gAmazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)$0.19Amazon
54gOil, olive, salad or cooking$0.36Aldi
2.5gPotassium Citrate$0.09Bulksupplements
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
0gBananas, raw$0.00Aldi
0gBlueberries, frozen, unsweetened$0.00Aldi
0gStrawberries, frozen, unsweetened$0.00Aldi
74gBRM hemp protein powder$1.22Amazon
20gRice protein powder$0.51Amazon
5.5gMethylsulfonylmethane$0.16BulkSupplements
38gProtein Whey Chocolate$1.09Trader Joe's
38gMicellar Casein$1.26Amazon
9gFlaxseed Meal+$0.06Amazon
20gSoy Protein Powder (Trader Joe's, vanilla flavored)$0.35Trader Joe's
1gPotassium Chloride$0.03BulkSupplements
37gWhole grain oat flour+$0.15Bob's Red Mill
37gAlmond meal/flour$0.75Amazon
2gChlorella Blue-Green Algae Powder$0.22BulkSupplements
0.5gSuper Red Drink Powder$0.03Trader Joe's
Amounts for:
Total Daily Cost:
$7.61Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
14% Carb, 24% Protein, 62% Fat
Calories2154
% Daily Values*
Total Carbohydrate84g
124%
Dietary Fiber 35g
100%
Protein139g
Total Fat160g
Saturated Fat62g
Monounsaturated Fat62g
Polyunsaturated Fat20g
812%
Omega-3 Fatty Acids8g
800%
Omega-6 Fatty Acids16g
Cholesterol110mg
Calcium
213%
•Vitamin A
332%
Chloride
101%
•Vitamin B6
101%
Chromium
210%
•Vitamin B12
211%
Copper
263%
•Vitamin C
113%
Iodine
179%
•Vitamin D
583%
Iron
503%
•Vitamin E
187%
Magnesium
205%
•Vitamin K
102%
Manganese
250%
•Thiamin
106%
Molybdenum
303%
•Riboflavin
149%
Phosphorus
323%
•Niacin
112%
Potassium
104%
•Folate
104%
Selenium
103%
•Pantothenic Acid
137%
Sodium
102%
•Biotin
701%
Sulfur
106%
•Choline
117%
Zinc
123%
 
* 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
51
gPowderAldi392
$4.99
$0.65
84400.00.00
3
Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)
4.5
gPowderAmazon800
$33.43
$0.19
178202.31.13
4
Oil, olive, salad or cooking
54
gLiquidAldi452
$2.99
$0.36
84770.00.00
5
Potassium Citrate
2.5
gPowderBulksupplements1000
$34.96
$0.09
40000.00.00
6
Vitamin D3 (Cholecalciferol) Powder
0.03
gPowderBulksupplements100
$12.96
$0.00
333300.00.00
7
Cocoa+, dry powder, unsweetened
10
gPowderTrader Joe's255
$2.49
$0.10
26235.81.96
8
Red Palm Oil
4
gLiquidNutiva3500
$43.70
$0.05
875370.00.00
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
0
gPasteAldi354
$0.44
$0.0000.00.00
12
Blueberries, frozen, unsweetened
0
gPowderAldi340
$0.99
$0.0000.00.00
13
Strawberries, frozen, unsweetened
0
gPillAldi454
$2.19
$0.0000.00.00
14
BRM hemp protein powder
74
gPowderAmazon1814
$29.96
$1.22
2528723.832.49
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
38
gPowderTrader Joe's454
$12.99
$1.09
1215413.120.19
18
Micellar Casein
38
gPowderAmazon1814
$59.99
$1.26
481490.035.24
19
Flaxseed Meal+
9
gPowderAmazon3629
$24.76
$0.06
403443.82.01
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+
37
gPowderBob's Red Mill11440
$46.48
$0.15
30915624.16.47
23
Almond meal/flour
37
gPowderAmazon1812
$36.68
$0.75
492117.97.93
24
Chlorella Blue-Green Algae Powder
2
gPowderBulkSupplements100
$10.96
$0.22
5080.61.13
25
Super Red Drink Powder
0.5
gPowderTrader Joe's300
$19.99
$0.03
60020.50.03
Total
$545.26
$7.61
215484.4139.04
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)21502154100%
Carbohydrates (g)084.4
Protein (g)138.6139.04100%
Total Fat (g)0160.25
Saturated Fat (g)061.53
Monounsaturated Fat (g)061.55
Polyunsaturated Fat (g)020.12
Omega-3 Fatty Acids (g)18.12812%
Omega-6 Fatty Acids (g)216800%
Total Fiber (g)2834.6124%
Soluble Fiber (g)01.9
Insoluble Fiber (g)06.3
Cholesterol (mg)0110.082
VitaminsTargetRecipeMax%
Vitamin A (IU)3000996110000332%
Vitamin B6 (mg)1.31.3100101%
Vitamin B12 (ug)2.45.1211%
Vitamin C (mg)901022000113%
Vitamin D (IU)60035004000583%
Vitamin E (IU)22.4421000187%
Vitamin K (ug)120122102%
Thiamin (mg)1.21.275106%
Riboflavin (mg)1.31.942149%
Niacin (mg)1617.86935112%
Folate (ug)4004161000104%
Pantothenic Acid (mg)56.851137%
Biotin (ug)30210701%
Choline (mg)550641.9143500117%
MineralsTargetRecipeMax%
Calcium (g)12.132.5213%
Chloride (g)2.32.3283.6101%
Chromium (ug)3063210%
Copper (mg)0.92.37110263%
Iodine (ug)1502691100179%
Iron (mg)840.223445503%
Magnesium (mg)420859.5205%
Manganese (mg)2.35.75811250%
Molybdenum (ug)451362000303%
Phosphorus (g)0.72.2594323%
Potassium (g)3.53.641104%
Selenium (ug)5556400103%
Sodium (g)1.51.5272.3102%
Sulfur (g)22.11106%
Zinc (mg)1113.523440123%

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