Name: the trougnouf diet 3.00b (solid and optionally liquid, raw or not)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 50g Seeds, flaxseed; 0.4g Iodized Salt; 15g Seeds, sunflower seed kernels, dried; 0g Chocolate, dark, 70-85% cacao solids; 0g Nuts, almonds; 0g Nuts, cashew nuts, raw; 60g Carrots, raw; 0.75pill Natur-D; 140g Kiwifruit, green, raw; 0g Seeds, pumpkin and squash seed kernels, dried; 100g Cheese, gouda; 300g Avocados, raw, all commercial varieties; 150g Egg, whole, raw, fresh; 100g Mushrooms, white, raw; 50g Hemp seed, hulled

Amount		Ingredient	$ / day	Source
50	g	Seeds, flaxseed	$0.12	Marche des Tanneurs
0.4	g	Iodized Salt	$0.00
15	g	Seeds, sunflower seed kernels, dried	$0.06	Natural Corner
0	g	Chocolate, dark, 70-85% cacao solids	$0.00	Marche des Tanneurs
0	g	Nuts, almonds	$0.00	Marche des Tanneurs
0	g	Nuts, cashew nuts, raw	$0.00	Marche des Tanneurs
60	g	Carrots, raw	$0.07	Marche des Tanneurs
0.75	pill	Natur-D	$0.06	Natural Corner
140	g	Kiwifruit, green, raw	$0.36	Marche des Tanneurs
0	g	Seeds, pumpkin and squash seed kernels, dried	$0.00	Marche des Tanneurs
100	g	Cheese, gouda	$2.00
300	g	Avocados, raw, all commercial varieties	$2.50	Marche des Tanneurs
150	g	Egg, whole, raw, fresh	$0.00
100	g	Mushrooms, white, raw	$0.00
50	g	Hemp seed, hulled	$1.27	Bio-planet
Amounts for: Total Daily Cost:			$6.44	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

17% Carb, 17% Protein, 66% Fat

Calories1814

% Daily Values*

Total Carbohydrate80g

157%

Dietary Fiber 44g

85%

Protein83g

Total Fat140g

Saturated Fat34g

Monounsaturated Fat52g

Polyunsaturated Fat46g

1665%

Omega-3 Fatty Acids17g

1275%

Omega-6 Fatty Acids25g

Cholesterol672mg

Calcium 106%	•	Vitamin A 399%
Chloride 63%	•	Vitamin B6 163%
Chromium 1%	•	Vitamin B12 121%
Copper 325%	•	Vitamin C 185%
Iodine 72%	•	Vitamin D 101%
Iron 166%	•	Vitamin E 105%
Magnesium 183%	•	Vitamin K 110%
Manganese 264%	•	Thiamin 178%
Molybdenum 7%	•	Riboflavin 166%
Phosphorus 343%	•	Niacin 109%
Potassium 110%	•	Folate 133%
Selenium 167%	•	Pantothenic Acid 233%
Sodium 134%	•	Biotin 79%
Sulfur 141%	•	Choline 105%
Zinc 150%

* Percent Daily Values are based on "Male DRI, 2100 cal, Keto, 98g protein". 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	Seeds, flaxseed	50	g	Powder	Marche des Tanneurs	1000	$2.40	$0.12	20	267	14.4	9.14
2	Iodized Salt	0.4	g	Powder		737	$1.97	$0.00	1843	0	0.0	0.00
3	Seeds, sunflower seed kernels, dried	15	g	Powder	Natural Corner	100	$0.39	$0.06	7	88	3.0	3.12
4	Chocolate, dark, 70-85% cacao solids	0	g	Powder	Marche des Tanneurs	100	$1.45	$0.00		0	0.0	0.00
5	Nuts, almonds	0	g	Powder	Marche des Tanneurs	1000	$17.80	$0.00		0	0.0	0.00
6	Nuts, cashew nuts, raw	0	g	Powder	Marche des Tanneurs	1000	$14.70	$0.00		0	0.0	0.00
7	Carrots, raw	60	g	Powder	Marche des Tanneurs	1000	$1.09	$0.07	17	25	5.7	0.56
8	Natur-D	0.75	pill	Pill	Natural Corner	100	$8.46	$0.06	133	0	0.0	0.00
9	Kiwifruit, green, raw	140	g	Powder	Marche des Tanneurs	1000	$2.60	$0.36	7	85	20.5	1.60
10	Seeds, pumpkin and squash seed kernels, dried	0	g	Powder	Marche des Tanneurs	1000	$7.04	$0.00		0	0.0	0.00
11	Cheese, gouda	100	g	Powder		1000	$20.00	$2.00	10	356	2.2	24.94
12	Avocados, raw, all commercial varieties	300	g	Powder	Marche des Tanneurs	120	$1.00	$2.50	0	480	25.6	6.00
13	Egg, whole, raw, fresh	150	g	Powder		0	$0.00	$0.00	0	215	1.1	18.84
14	Mushrooms, white, raw	100	g	Powder		0	$0.00	$0.00	0	22	3.3	3.09
15	Hemp seed, hulled	50	g	Powder	Bio-planet	200	$5.09	$1.27	4	277	4.3	15.78
	Total						$83.99	$6.44		1814	80.2	83.07
	Target									2100	0.0	98.00
	% Reached									86%		85%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2100	1814	86%
Carbohydrates (g)	0	80.2
Protein (g)	98	83.07	85%
Total Fat (g)	0	140.07
Saturated Fat (g)	0	33.59
Monounsaturated Fat (g)	0	51.95
Polyunsaturated Fat (g)	0	46.49
Omega-3 Fatty Acids (g)	1	16.65	1665%
Omega-6 Fatty Acids (g)	2	25.49	1275%
Total Fiber (g)	28	43.9	157%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	672

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	11969	10000	399%
Vitamin B6 (mg)	1.3	2.1	100	163%
Vitamin B12 (ug)	2.4	2.9		121%
Vitamin C (mg)	90	166	2000	185%
Vitamin D (IU)	600	604	4000	101%
Vitamin E (IU)	22.4	23	1000	105%
Vitamin K (ug)	120	132		110%
Thiamin (mg)	1.2	2.131		178%
Riboflavin (mg)	1.3	2.158		166%
Niacin (mg)	16	17.454	35	109%
Folate (ug)	400	530	1000	133%
Pantothenic Acid (mg)	5	11.636		233%
Biotin (ug)	30	24		79%
Choline (mg)	550	579.815	3500	105%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.06	2.5	106%
Chloride (g)	2.3	1.445	3.6	63%
Chromium (ug)	30	0		1%
Copper (mg)	0.9	2.921	10	325%
Iodine (ug)	150	108	1100	72%
Iron (mg)	8	13.2565	45	166%
Magnesium (mg)	420	768.8		183%
Manganese (mg)	2.3	6.082	11	264%
Molybdenum (ug)	45	3	2000	7%
Phosphorus (g)	0.7	2.399	4	343%
Potassium (g)	3.5	3.833		110%
Selenium (ug)	55	92	400	167%
Sodium (g)	1.5	2.01	2.3	134%
Sulfur (g)	2	2.82		141%
Zinc (mg)	11	16.485	40	150%

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the trougnouf diet 3.00b (solid and optionally liquid, raw or not)

Nutrition Facts

Nutrient Profile: Male DRI, 2100 cal, Keto, 98g proteinChange

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Nutrient Profile: Male DRI, 2100 cal, Keto, 98g protein Change