Name: Copy of the trougnouf diet 3.00d (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; 160g Seeds, sunflower seed kernels, dried; 500g Chocolate, dark, 70-85% cacao solids; 150g Nuts, almonds; 100g Nuts, cashew nuts, raw; 240g Carrots, raw; 5pill Natur-D; 840g Kiwifruit, green, raw; 0g Seeds, pumpkin and squash seed kernels, dried; 700g Cheese, gouda; 1200g Avocados, raw, all commercial varieties; 600g Egg, whole, raw, fresh; 300g Mushrooms, white, raw; 200g Hemp seed, hulled

Amount		Ingredient	$ / day	Source
50	g	Seeds, flaxseed	$0.12	Marche des Tanneurs
0.4	g	Iodized Salt	$0.00
160	g	Seeds, sunflower seed kernels, dried	$0.62	Natural Corner
500	g	Chocolate, dark, 70-85% cacao solids	$7.25	Marche des Tanneurs
150	g	Nuts, almonds	$2.67	Marche des Tanneurs
100	g	Nuts, cashew nuts, raw	$1.47	Marche des Tanneurs
240	g	Carrots, raw	$0.26	Marche des Tanneurs
5	pill	Natur-D	$0.42	Natural Corner
840	g	Kiwifruit, green, raw	$2.18	Marche des Tanneurs
0	g	Seeds, pumpkin and squash seed kernels, dried	$0.00	Marche des Tanneurs
700	g	Cheese, gouda	$14.00
1200	g	Avocados, raw, all commercial varieties	$10.00	Marche des Tanneurs
600	g	Egg, whole, raw, fresh	$4.38
300	g	Mushrooms, white, raw	$0.00
200	g	Hemp seed, hulled	$5.09	Bio-planet
Amounts for: Total Daily Cost:			$48.47	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

19% Carb, 15% Protein, 66% Fat

Calories12666

% Daily Values*

Total Carbohydrate634g

135%

Dietary Fiber 227g

97%

Protein489g

Total Fat964g

Saturated Fat322g

Monounsaturated Fat373g

Polyunsaturated Fat201g

3392%

Omega-3 Fatty Acids34g

> 6337%

Omega-6 Fatty Acids127g

Cholesterol3045mg

Calcium 116%	•	Vitamin A 278%
Chloride 13%	•	Vitamin B6 131%
Chromium 1%	•	Vitamin B12 125%
Copper 451%	•	Vitamin C 171%
Iodine 14%	•	Vitamin D 112%
Iron 255%	•	Vitamin E 160%
Magnesium 189%	•	Vitamin K 99%
Manganese 272%	•	Thiamin 118%
Molybdenum 4%	•	Riboflavin 148%
Phosphorus 328%	•	Niacin 86%
Potassium 100%	•	Folate 101%
Selenium 145%	•	Pantothenic Acid 166%
Sodium 88%	•	Biotin 89%
Sulfur 129%	•	Choline 72%
Zinc 156%

* Percent Daily Values are based on "Weekly groceries - Male DRI Keto about 70kg". 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	160	g	Powder	Natural Corner	100	$0.39	$0.62	1	934	32.0	33.25
4	Chocolate, dark, 70-85% cacao solids	500	g	Powder	Marche des Tanneurs	100	$1.45	$7.25	0	2990	229.5	38.95
5	Nuts, almonds	150	g	Powder	Marche des Tanneurs	1000	$17.80	$2.67	7	869	32.3	31.73
6	Nuts, cashew nuts, raw	100	g	Powder	Marche des Tanneurs	1000	$14.70	$1.47	10	553	30.2	18.22
7	Carrots, raw	240	g	Powder	Marche des Tanneurs	1000	$1.09	$0.26	4	98	23.0	2.23
8	Natur-D	5	pill	Pill	Natural Corner	100	$8.46	$0.42	20	0	0.0	0.00
9	Kiwifruit, green, raw	840	g	Powder	Marche des Tanneurs	1000	$2.60	$2.18	1	512	123.1	9.58
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	700	g	Powder		1000	$20.00	$14.00	1	2492	15.5	174.58
12	Avocados, raw, all commercial varieties	1200	g	Powder	Marche des Tanneurs	120	$1.00	$10.00	0	1920	102.4	24.00
13	Egg, whole, raw, fresh	600	g	Powder		300	$2.19	$4.38	1	858	4.3	75.36
14	Mushrooms, white, raw	300	g	Powder		0	$0.00	$0.00	0	66	9.8	9.27
15	Hemp seed, hulled	200	g	Powder	Bio-planet	200	$5.09	$5.09	1	1106	17.3	63.12
	Total						$86.18	$48.47		12666	633.9	489.43
	Target									10200	0.0	504.00
	% Reached									124%		97%
	Safe Maximum									15600	300.0	777.00
	% Max Reached									81%		63%

Macro	Target	Recipe	Max	%
Calories (kcal)	10200	12666	15600	124%
Carbohydrates (g)	0	633.9	300
Protein (g)	504	489.43	777	97%
Total Fat (g)	0	963.84
Saturated Fat (g)	0	322.13
Monounsaturated Fat (g)	0	373.43
Polyunsaturated Fat (g)	0	201.24
Omega-3 Fatty Acids (g)	1	33.92		3392%
Omega-6 Fatty Acids (g)	2	126.73		> 5000%
Total Fiber (g)	168	227.3		135%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	3045

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	18000	50058	60000	278%
Vitamin B6 (mg)	7.8	10.2	600	131%
Vitamin B12 (ug)	14.1	17.6		125%
Vitamin C (mg)	540	923	12000	171%
Vitamin D (IU)	3600	4016	24000	112%
Vitamin E (IU)	134.4	215	6000	160%
Vitamin K (ug)	720	713		99%
Thiamin (mg)	7.2	8.523		118%
Riboflavin (mg)	7.8	11.569		148%
Niacin (mg)	96	82.827	210	86%
Folate (ug)	2400	2425	6000	101%
Pantothenic Acid (mg)	30	49.89		166%
Biotin (ug)	180	161		89%
Choline (mg)	3300	2385.2	21000	72%

Minerals	Target	Recipe	Max	%
Calcium (g)	6	6.95	15	116%
Chloride (g)	13.8	1.772	21.6	13%
Chromium (ug)	180	1		1%
Copper (mg)	5.4	24.379	60	451%
Iodine (ug)	900	126	6600	14%
Iron (mg)	48	122.514	270	255%
Magnesium (mg)	2520	4774.6		189%
Manganese (mg)	13.8	37.481	66	272%
Molybdenum (ug)	270	12	12000	4%
Phosphorus (g)	4.2	13.793	24	328%
Potassium (g)	21	21.011		100%
Selenium (ug)	330	478	2400	145%
Sodium (g)	9	7.916	13.8	88%
Sulfur (g)	12	15.52		129%
Zinc (mg)	66	103.012	240	156%

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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
Real food (sweet potatoes)	trougnouf	18 Sep '16	29 Sep '16
Real food (shiitake)	trougnouf	30 Sep '16	2 Oct '16
Real food 1.1	trougnouf	4 Oct '16	6 Oct '16
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
Real food 1.8	trougnouf	12 Jan '17	14 Feb '17
Real food 1.9	trougnouf	14 Feb '17	17 Feb '17
Real food 1.10	trougnouf	19 Feb '17	10 Mar '17
Real food 1.11	trougnouf	18 Apr '17	2 Jul '17
the trougnouf diet 2.00	trougnouf	1 Aug '17	11 Feb '18
the trougnouf diet 2.01	trougnouf	11 Feb '18	11 Feb '18
2g of the trougnouf diet 2.01	trougnouf	11 Feb '18	11 Feb '18
yog of the trougnouf diet 2.01	trougnouf	11 Feb '18	11 Feb '18
the trougnouf diet 2.01 (raw)	trougnouf	11 Feb '18	11 Feb '18
the trougnouf diet 2.01 (eggs)	trougnouf	11 Feb '18	11 Feb '18
Copy of the trougnouf diet 2.01 (eggs)	trougnouf	11 Feb '18	12 Feb '18
the trougnouf diet 3.00 (solid and optionally liquid, raw or not)	trougnouf	12 Feb '18	12 Feb '18
the trougnouf diet 3.00b (solid and optionally liquid, raw or not)	trougnouf	12 Feb '18	12 Feb '18
the trougnouf diet 3.00c (solid and optionally liquid, raw or not)	trougnouf	12 Feb '18	13 Feb '18
the trougnouf diet 3.00d (solid and optionally liquid, raw or not)	trougnouf	13 Feb '18	18 Feb '18
This recipe	trougnouf	18 Feb '18	18 Feb '18
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Nutrient Profile: Weekly groceries - Male DRI Keto about 70kg Change

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Nutrient Profile: Weekly groceries - Male DRI Keto about 70kg Change