Name: Copy of the trougnouf diet 2.01 (eggs)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 60g Seeds, flaxseed; 0.34g Iodized Salt; 84g Seeds, sunflower seed kernels, dried; 0g Chocolate, dark, 70-85% cacao solids; 20g Nuts, almonds; 20g Nuts, cashew nuts, raw; 60g Carrots, raw; 0.75pill Natur-D; 69g Kiwifruit, green, raw; 0g Seeds, pumpkin and squash seed kernels, dried; 0g Choline bitartrate; 137g Cheese, gouda; 0g Seeds, pumpkin and squash seed kernels, dried; 300g Avocados, raw, all commercial varieties; 0g Egg, whole, cooked, poached; 150g Egg, whole, cooked, fried

Amount		Ingredient	$ / day	Source
60	g	Seeds, flaxseed	$0.14	Marche des Tanneurs
0.34	g	Iodized Salt	$0.00
84	g	Seeds, sunflower seed kernels, dried	$0.33	Natural Corner
0	g	Chocolate, dark, 70-85% cacao solids	$0.00	Marche des Tanneurs
20	g	Nuts, almonds	$0.36	Marche des Tanneurs
20	g	Nuts, cashew nuts, raw	$0.29	Marche des Tanneurs
60	g	Carrots, raw	$0.07	Marche des Tanneurs
0.75	pill	Natur-D	$0.06	Natural Corner
69	g	Kiwifruit, green, raw	$0.18	Marche des Tanneurs
0	g	Seeds, pumpkin and squash seed kernels, dried	$0.00	Marche des Tanneurs
0	g	Choline bitartrate	$0.00	Amazon
137	g	Cheese, gouda	$2.74
0	g	Seeds, pumpkin and squash seed kernels, dried	$0.00
300	g	Avocados, raw, all commercial varieties	$2.50	Marche des Tanneurs
0	g	Egg, whole, cooked, poached	$0.00
150	g	Egg, whole, cooked, fried	$0.00
Amounts for: Total Daily Cost:			$6.67	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

15% Carb, 16% Protein, 69% Fat

Calories2366

% Daily Values*

Total Carbohydrate90g

181%

Dietary Fiber 51g

100%

Protein98g

Total Fat192g

Saturated Fat45g

Monounsaturated Fat80g

Polyunsaturated Fat52g

1486%

Omega-3 Fatty Acids15g

868%

Omega-6 Fatty Acids17g

Cholesterol758mg

Calcium 141%	•	Vitamin A 417%
Chloride 53%	•	Vitamin B6 216%
Chromium 1%	•	Vitamin B12 149%
Copper 416%	•	Vitamin C 110%
Iodine 62%	•	Vitamin D 101%
Iron 189%	•	Vitamin E 294%
Magnesium 187%	•	Vitamin K 100%
Manganese 197%	•	Thiamin 227%
Molybdenum 7%	•	Riboflavin 175%
Phosphorus 346%	•	Niacin 100%
Potassium 102%	•	Folate 158%
Selenium 246%	•	Pantothenic Acid 184%
Sodium 152%	•	Biotin 231%
Sulfur 207%	•	Choline 119%
Zinc 165%

* 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	60	g	Powder	Marche des Tanneurs	1000	$2.40	$0.14	17	320	17.3	10.97
2	Iodized Salt	0.34	g	Powder		737	$1.97	$0.00	2168	0	0.0	0.00
3	Seeds, sunflower seed kernels, dried	84	g	Powder	Natural Corner	100	$0.39	$0.33	1	491	16.8	17.46
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	20	g	Powder	Marche des Tanneurs	1000	$17.80	$0.36	50	116	4.3	4.23
6	Nuts, cashew nuts, raw	20	g	Powder	Marche des Tanneurs	1000	$14.70	$0.29	50	111	6.0	3.64
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	69	g	Powder	Marche des Tanneurs	1000	$2.60	$0.18	14	42	10.1	0.79
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	Choline bitartrate	0	g	Powder	Amazon	100	$5.51	$0.00		0	0.0	0.00
12	Cheese, gouda	137	g	Powder		1000	$20.00	$2.74	7	488	3.0	34.17
13	Seeds, pumpkin and squash seed kernels, dried	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
14	Avocados, raw, all commercial varieties	300	g	Powder	Marche des Tanneurs	120	$1.00	$2.50	0	480	25.6	6.00
15	Egg, whole, cooked, poached	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
16	Egg, whole, cooked, fried	150	g	Powder		0	$0.00	$0.00	0	294	1.2	20.41
	Total						$84.41	$6.67		2366	90.2	98.23
	Target									2100	0.0	98.00
	% Reached									113%		100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2100	2366	113%
Carbohydrates (g)	0	90.2
Protein (g)	98	98.23	100%
Total Fat (g)	0	191.61
Saturated Fat (g)	0	45.29
Monounsaturated Fat (g)	0	80.47
Polyunsaturated Fat (g)	0	52.2
Omega-3 Fatty Acids (g)	1	14.86	1486%
Omega-6 Fatty Acids (g)	2	17.35	868%
Total Fiber (g)	28	50.6	181%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	757.68

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	12516	10000	417%
Vitamin B6 (mg)	1.3	2.8	100	216%
Vitamin B12 (ug)	2.4	3.6		149%
Vitamin C (mg)	90	99	2000	110%
Vitamin D (IU)	600	604	4000	101%
Vitamin E (IU)	22.4	66	1000	294%
Vitamin K (ug)	120	120		100%
Thiamin (mg)	1.2	2.722		227%
Riboflavin (mg)	1.3	2.276		175%
Niacin (mg)	16	16.034	35	100%
Folate (ug)	400	634	1000	158%
Pantothenic Acid (mg)	5	9.22		184%
Biotin (ug)	30	69		231%
Choline (mg)	550	653.934	3500	119%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.41	2.5	141%
Chloride (g)	2.3	1.211	3.6	53%
Chromium (ug)	30	0		1%
Copper (mg)	0.9	3.742	10	416%
Iodine (ug)	150	92	1100	62%
Iron (mg)	8	15.1337	45	189%
Magnesium (mg)	420	785.8		187%
Manganese (mg)	2.3	4.533	11	197%
Molybdenum (ug)	45	3	2000	7%
Phosphorus (g)	0.7	2.425	4	346%
Potassium (g)	3.5	3.564		102%
Selenium (ug)	55	135	400	246%
Sodium (g)	1.5	2.28	2.3	152%
Sulfur (g)	2	4.13		207%
Zinc (mg)	11	18.1726	40	165%

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Parent Recipes:	Author	Last Updated	Created
Real food	trougnouf	17 Sep '16	17 Sep '16
Copy of Real food	trougnouf	17 Sep '16	17 Sep '16
Real food	trougnouf	18 Sep '16	18 Sep '16
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Real food (shiitake)	trougnouf	30 Sep '16	2 Oct '16
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Real food 1.2 (kale)	trougnouf	6 Oct '16	4 Nov '16
Real food 1.3b (cashews)	trougnouf	5 Nov '16	5 Nov '16
Real food 1.3c (sesame)	trougnouf	5 Nov '16	15 Nov '16
Real food 1.4	trougnouf	15 Nov '16	24 Nov '16
Real food 1.5	trougnouf	24 Nov '16	24 Nov '16
Real food 1.6	trougnouf	3 Jan '17	22 Dec '16
Real food 1.7	trougnouf	22 Dec '16	28 Dec '16
Copy of Real food 1.	trougnouf	28 Dec '16	1 Jan '17
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Real food 1.10	trougnouf	19 Feb '17	10 Mar '17
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the trougnouf diet 2.00	trougnouf	1 Aug '17	11 Feb '18
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Nutrition Facts

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

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

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