Name: the trougnouf diet 1.24 (50g carbs) (2150cal)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 3g Iodised Salt; 45g Oil, coconut; 5g Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass); 47g Oil, olive, salad or cooking; 2.5g Potassium Citrate; 0.03g Vitamin D3 (Cholecalciferol) Powder; 10g Cocoa+, dry powder, unsweetened; 3g Red Palm Oil; 1.5g Choline bitartrate; 75g BRM hemp protein powder; 20g Rice protein powder; 5.5g Methylsulfonylmethane; 38g Protein Whey Chocolate; 38g Micellar Casein; 6g Flaxseed Meal+; 20g Soy Protein Powder (Trader Joe's, vanilla flavored); 1g Potassium Chloride; 37g Whole grain oat flour+; 37g Almond meal/flour; 2g Chlorella Blue-Green Algae Powder; 0.5g Super Red Drink Powder; 15g Salmon Oil

Amount		Ingredient	$ / day	Source
3	g	Iodised Salt	$0.01	Anywhere
45	g	Oil, coconut	$0.57	Aldi
5	g	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	$0.21	Amazon
47	g	Oil, olive, salad or cooking	$0.31	Aldi
2.5	g	Potassium Citrate	$0.09	Bulksupplements
0.03	g	Vitamin D3 (Cholecalciferol) Powder	$0.00	Bulksupplements
10	g	Cocoa+, dry powder, unsweetened	$0.10	Trader Joe's
3	g	Red Palm Oil	$0.04	Nutiva
1.5	g	Choline bitartrate	$0.04	Hard Rhino
75	g	BRM hemp protein powder	$1.24	Amazon
20	g	Rice protein powder	$0.51	Amazon
5.5	g	Methylsulfonylmethane	$0.16	BulkSupplements
38	g	Protein Whey Chocolate	$1.09	Trader Joe's
38	g	Micellar Casein	$1.26	Amazon
6	g	Flaxseed Meal+	$0.04	Amazon
20	g	Soy Protein Powder (Trader Joe's, vanilla flavored)	$0.35	Trader Joe's
1	g	Potassium Chloride	$0.03	BulkSupplements
37	g	Whole grain oat flour+	$0.15	Bob's Red Mill
37	g	Almond meal/flour	$0.75	Amazon
2	g	Chlorella Blue-Green Algae Powder	$0.22	BulkSupplements
0.5	g	Super Red Drink Powder	$0.03	Trader Joe's
15	g	Salmon Oil	$0.30	Jedwards
Amounts for: Total Daily Cost:			$7.50	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

15% Carb, 25% Protein, 60% Fat

Calories2157

% Daily Values*

Total Carbohydrate84g

122%

Dietary Fiber 34g

100%

Protein139g

Total Fat146g

Saturated Fat55g

Monounsaturated Fat56g

Polyunsaturated Fat19g

767%

Omega-3 Fatty Acids8g

757%

Omega-6 Fatty Acids15g

Cholesterol110mg

Calcium 212%	•	Vitamin A 311%
Chloride 101%	•	Vitamin B6 101%
Chromium 210%	•	Vitamin B12 211%
Copper 259%	•	Vitamin C 115%
Iodine 180%	•	Vitamin D 583%
Iron 504%	•	Vitamin E 180%
Magnesium 206%	•	Vitamin K 103%
Manganese 249%	•	Thiamin 106%
Molybdenum 303%	•	Riboflavin 152%
Phosphorus 322%	•	Niacin 112%
Potassium 104%	•	Folate 105%
Selenium 102%	•	Pantothenic Acid 137%
Sodium 102%	•	Biotin 701%
Sulfur 106%	•	Choline 117%
Zinc 122%

* 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	Oil, coconut	45	g	Powder	Aldi	392	$4.99	$0.57	9	388	0.0	0.00
3	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	5	g	Powder	Amazon	800	$33.43	$0.21	160	22	2.5	1.25
4	Oil, olive, salad or cooking	47	g	Liquid	Aldi	452	$2.99	$0.31	10	415	0.0	0.00
5	Potassium Citrate	2.5	g	Powder	Bulksupplements	1000	$34.96	$0.09	400	0	0.0	0.00
6	Vitamin D3 (Cholecalciferol) Powder	0.03	g	Powder	Bulksupplements	100	$12.96	$0.00	3333	0	0.0	0.00
7	Cocoa+, dry powder, unsweetened	10	g	Powder	Trader Joe's	255	$2.49	$0.10	26	23	5.8	1.96
8	Red Palm Oil	3	g	Liquid	Nutiva	3500	$43.70	$0.04	1167	28	0.0	0.00
9	Choline bitartrate	1.5	g	Powder	Hard Rhino	500	$14.25	$0.04	333	0	0.0	0.00
10	BRM hemp protein powder	75	g	Powder	Amazon	1814	$29.96	$1.24	24	291	24.1	32.92
11	Rice protein powder	20	g	Powder	Amazon	1361	$34.56	$0.51	68	73	2.0	15.33
12	Methylsulfonylmethane	5.5	g	Powder	BulkSupplements	500	$14.96	$0.16	91	0	0.0	0.00
13	Protein Whey Chocolate	38	g	Powder	Trader Joe's	454	$12.99	$1.09	12	154	13.1	20.19
14	Micellar Casein	38	g	Powder	Amazon	1814	$59.99	$1.26	48	149	0.0	35.24
15	Flaxseed Meal+	6	g	Powder	Amazon	3629	$24.76	$0.04	605	29	2.5	1.34
16	Soy Protein Powder (Trader Joe's, vanilla flavored)	20	g	Powder	Trader Joe's	908	$15.99	$0.35	45	73	0.6	15.15
17	Potassium Chloride	1	g	Powder	BulkSupplements	500	$12.96	$0.03	500	0	0.0	0.00
18	Whole grain oat flour+	37	g	Powder	Bob's Red Mill	11440	$46.48	$0.15	309	156	24.1	6.47
19	Almond meal/flour	37	g	Powder	Amazon	1812	$36.68	$0.75	49	211	7.9	7.93
20	Chlorella Blue-Green Algae Powder	2	g	Powder	BulkSupplements	100	$10.96	$0.22	50	8	0.6	1.13
21	Super Red Drink Powder	0.5	g	Powder	Trader Joe's	300	$19.99	$0.03	600	2	0.5	0.03
22	Salmon Oil	15	g	Liquid	Jedwards	3500	$70.69	$0.30	233	135	0.0	0.00
	Total						$541.64	$7.50		2157	83.7	138.94
	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	2157	100%
Carbohydrates (g)	0	83.7
Protein (g)	138.6	138.94	100%
Total Fat (g)	0	145.6
Saturated Fat (g)	0	54.89
Monounsaturated Fat (g)	0	55.52
Polyunsaturated Fat (g)	0	18.63
Omega-3 Fatty Acids (g)	1	7.67	767%
Omega-6 Fatty Acids (g)	2	15.14	757%
Total Fiber (g)	28	34.2	122%
Soluble Fiber (g)	0	1.9
Insoluble Fiber (g)	0	6.3
Cholesterol (mg)	0	110.082

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	9340	10000	311%
Vitamin B6 (mg)	1.3	1.3	100	101%
Vitamin B12 (ug)	2.4	5.1		211%
Vitamin C (mg)	90	103	2000	115%
Vitamin D (IU)	600	3500	4000	583%
Vitamin E (IU)	22.4	40	1000	180%
Vitamin K (ug)	120	123		103%
Thiamin (mg)	1.2	1.275		106%
Riboflavin (mg)	1.3	1.98		152%
Niacin (mg)	16	17.906	35	112%
Folate (ug)	400	421	1000	105%
Pantothenic Acid (mg)	5	6.851		137%
Biotin (ug)	30	210		701%
Choline (mg)	550	641.875	3500	117%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.12	2.5	212%
Chloride (g)	2.3	2.328	3.6	101%
Chromium (ug)	30	63		210%
Copper (mg)	0.9	2.335	10	259%
Iodine (ug)	150	270	1100	180%
Iron (mg)	8	40.327	45	504%
Magnesium (mg)	420	866.7		206%
Manganese (mg)	2.3	5.718	11	249%
Molybdenum (ug)	45	136	2000	303%
Phosphorus (g)	0.7	2.256	4	322%
Potassium (g)	3.5	3.644		104%
Selenium (ug)	55	56	400	102%
Sodium (g)	1.5	1.526	2.3	102%
Sulfur (g)	2	2.11		106%
Zinc (mg)	11	13.3927	40	122%

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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
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the trougnouf diet 1.17	trougnouf	11 Jan '15	3 Jan '15
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the trougnouf diet 1.24 (50g carbs) (2150cal)

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