Name: the trougnouf diet
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 212g Masa harina; 57g Whey Protein Isolate 90% Powder (Unflavored); 10g Optimum Nutrition 100% Casein Protein; 4g Iodised Salt; 4g Potassium Citrate; 2g Choline bitartrate; 10g Hemp protein powder; 9g Wheat Grass Powder; 11g GNC Mega Men® Sport - Vanilla Bean; 0.01g Vitamin D3 (Cholecalciferol) Powder; 1g Calcium Citrate; 21g Green pea flour; 46g Garbanzo beans flour; 120g Whole grain oat flour; 2g Oil, wheat germ; 37g Hemp seed oil

Amount		Ingredient	$ / day	Source
212	g	Masa harina	$0.38	Publix
57	g	Whey Protein Isolate 90% Powder (Unflavored)	$1.20	Hard Rhino
10	g	Optimum Nutrition 100% Casein Protein	$0.29	Amazon
4	g	Iodised Salt	$0.01	Anywhere
4	g	Potassium Citrate	$0.26	Amazon
2	g	Choline bitartrate	$0.06	Hard Rhino
10	g	Hemp protein powder	$0.15	Amazon
9	g	Wheat Grass Powder	$0.60	Amazon
11	g	GNC Mega Men® Sport - Vanilla Bean	$0.49	Amazon
0.01	g	Vitamin D3 (Cholecalciferol) Powder	$0.00	Amazon
1	g	Calcium Citrate	$0.05	Amazon
21	g	Green pea flour	$0.10	Bob's Red Mill
46	g	Garbanzo beans flour	$0.21	Bob's Red Mill
120	g	Whole grain oat flour	$0.49	Bob's Red Mill
2	g	Oil, wheat germ	$0.03	Jedwards
37	g	Hemp seed oil	$0.52	Jedwards
Amounts for: Total Daily Cost:			$4.82	Add Ingredients to Amazon Cart

This is disgusting. Don't do it!

Nutrition Facts

Amount Per Day

53% Carb, 22% Protein, 25% Fat

Calories2201

% Daily Values*

97%

Total Carbohydrate294g

174%

Dietary Fiber 49g

97%

Protein122g

99%

Total Fat62g

Saturated Fat7g

Monounsaturated Fat8g

Polyunsaturated Fat36g

487%

Omega-3 Fatty Acids8g

183%

Omega-6 Fatty Acids31g

Cholesterol22mg

Calcium 118%	•	Vitamin A 265%
Chloride 106%	•	Vitamin B6 1295%
Chromium 122%	•	Vitamin B12 641%
Copper 231%	•	Vitamin C 122%
Iodine 169%	•	Vitamin D 212%
Iron 342%	•	Vitamin E 92%
Magnesium 130%	•	Vitamin K 103%
Manganese 366%	•	Thiamin 1620%
Molybdenum 584%	•	Riboflavin 1265%
Phosphorus 156%	•	Niacin 119%
Potassium 105%	•	Folate 158%
Selenium 262%	•	Pantothenic Acid 355%
Sodium 129%	•	Biotin 306%
Sulfur 120%	•	Choline 160%
Zinc 166%

* Percent Daily Values are based on "Male DRI, 150lbs w/o 3x/w". 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	Masa harina	212	g	Powder	Publix	2000	$3.59	$0.38	9	774	161.7	19.72
2	Whey Protein Isolate 90% Powder (Unflavored)	57	g	Powder	Hard Rhino	5000	$104.99	$1.20	88	224	0.0	50.89
3	Optimum Nutrition 100% Casein Protein	10	g	Powder	Amazon	1814	$52.44	$0.29	181	35	0.9	7.06
4	Iodised Salt	4	g	Powder	Anywhere	500	$0.90	$0.01	125	0	0.0	0.00
5	Potassium Citrate	4	g	Powder	Amazon	250	$15.96	$0.26	63	0	0.0	0.00
6	Choline bitartrate	2	g	Powder	Hard Rhino	500	$14.25	$0.06	250	0	0.0	0.00
7	Hemp protein powder	10	g	Powder	Amazon	1360	$20.29	$0.15	136	27	4.0	3.67
8	Wheat Grass Powder	9	g	Powder	Amazon	480	$32.26	$0.60	53	39	4.5	2.25
9	GNC Mega Men® Sport - Vanilla Bean	11	g	Powder	Amazon	1080	$47.98	$0.49	98	37	4.6	3.06
10	Vitamin D3 (Cholecalciferol) Powder	0.01	g	Powder	Amazon	100	$14.96	$0.00	10000	0	0.0	0.00
11	Calcium Citrate	1	g	Powder	Amazon	250	$12.96	$0.05	250	0	0.0	0.00
12	Green pea flour	21	g	Powder	Bob's Red Mill	11440	$52.48	$0.10	545	70	12.6	5.60
13	Garbanzo beans flour	46	g	Powder	Bob's Red Mill	11440	$51.18	$0.21	249	167	27.9	8.88
14	Whole grain oat flour	120	g	Powder	Bob's Red Mill	11440	$46.48	$0.49	95	480	78.0	21.00
15	Oil, wheat germ	2	g	Liquid	Jedwards	3500	$52.51	$0.03	1750	18	0.0	0.00
16	Hemp seed oil	37	g	Liquid	Jedwards	3500	$49.01	$0.52	95	330	0.0	0.00
	Total						$572.24	$4.82		2201	294.2	122.12
	Target									2284	302.0	126.00
	% Reached									96%	97%	97%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2284	2201	96%
Carbohydrates (g)	302	294.2	97%
Protein (g)	126	122.12	97%
Total Fat (g)	63	62.37	99%
Saturated Fat (g)	0	6.9
Monounsaturated Fat (g)	0	8.39
Polyunsaturated Fat (g)	0	36.03
Omega-3 Fatty Acids (g)	1.6	7.79	487%
Omega-6 Fatty Acids (g)	17	31.05	183%
Total Fiber (g)	28	48.8	174%
Soluble Fiber (g)	0	7.7
Insoluble Fiber (g)	0	10.8
Cholesterol (mg)	0	22.229

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7954	10000	265%
Vitamin B6 (mg)	1.3	16.8	100	1295%
Vitamin B12 (ug)	2.4	15.4		641%
Vitamin C (mg)	90	110	2000	122%
Vitamin D (IU)	600	1270	4000	212%
Vitamin E (IU)	22.4	21	1000	92%
Vitamin K (ug)	120	124		103%
Thiamin (mg)	1.2	19.445		1620%
Riboflavin (mg)	1.3	16.442		1265%
Niacin (mg)	16	19.03	35	119%
Folate (ug)	400	630	1000	158%
Pantothenic Acid (mg)	5	17.738		355%
Biotin (ug)	30	92		306%
Choline (mg)	550	877.688	3500	160%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.18	2.5	118%
Chloride (g)	2.3	2.446	3.6	106%
Chromium (ug)	30	37		122%
Copper (mg)	0.9	2.083	10	231%
Iodine (ug)	150	254	1100	169%
Iron (mg)	8	27.3811	45	342%
Magnesium (mg)	420	546.2		130%
Manganese (mg)	2.3	8.418	11	366%
Molybdenum (ug)	45	263	2000	584%
Phosphorus (g)	0.7	1.09	4	156%
Potassium (g)	3.5	3.661		105%
Selenium (ug)	55	144	400	262%
Sodium (g)	1.5	1.939	2.3	129%
Sulfur (g)	2	2.4		120%
Zinc (mg)	11	18.2542	40	166%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
ingredients	trougnouf	26 Nov '19	16 May '14
This recipe	trougnouf	3 Jan '15	16 May '14
Recipes based on this one:
the trougnouf diet LL1.00	trougnouf	5 May '16	25 Apr '16
2016-03-16 of the trougnouf diet 1.24b (50g carbs, 2150cal, no salmon oil)	trougnouf	16 Mar '16	16 Mar '16
the trougnouf diet 1.24b (50g carbs, 2150cal, no salmon oil)	trougnouf	12 Feb '16	12 Feb '16
the trougnouf diet 1.24 (50g carbs) (2150cal)	trougnouf	31 Jan '16	7 Dec '15
the trougnouf diet 1.23 (50g carbs) (2150cal)	trougnouf	26 Oct '15	26 Oct '15
the trougnouf diet 1.22.2 (2150cal)	trougnouf	4 Oct '15	4 Oct '15
the trougnouf diet 1.22 (2150cal)	trougnouf	3 Oct '15	3 Oct '15
the trougnouf diet 1.21 (2150cal, with GNC Megamen)	trougnouf	6 Sep '15	6 Sep '15
the trougnouf diet 1.210 (2150cal, without GNC Megamen)	trougnouf	6 Sep '15	6 Sep '15
the trougnouf diet 1.20 (2150cal)	trougnouf	31 Aug '15	31 Aug '15
the trougnouf diet 1.20 (2000 cal)	trougnouf	31 Aug '15	31 Aug '15
the trougnouf diet 1.19b (Summer berries)	trougnouf	17 Jun '15	17 Jun '15
the trougnouf diet 1.19 (Summer and bananas)	trougnouf	15 Jun '15	15 Jun '15
the trougnouf diet 1.18 (rice, mammal-free)	trougnouf	5 Apr '15	11 Jan '15
the trougnouf diet 1.17	trougnouf	11 Jan '15	2 Jan '15
the trougnouf diet 1.16 (KETO-friendly, egg, reduced mammal)	trougnouf	2 Jan '15	1 Jan '15
the trougnouf diet 1.14 (KETO, 175lb, use up CP)	trougnouf	3 Dec '14	27 Nov '14
DA BES	ohboop	18 Oct '14	21 Sep '14
the trougnouf diet 1.10 (dinner, 175lb)	trougnouf	26 Sep '14	23 Aug '14
the trougnouf diet 1.13 (175lb)	trougnouf	26 Sep '14	21 Sep '14

the trougnouf diet PrivateBodybuilding

Nutrition Facts

Nutrient Profile: Male DRI, 150lbs w/o 3x/w Change

No reviews yet - why not add the first one?

the trougnouf diet PrivateBodybuilding

Nutrition Facts

Nutrient Profile: Male DRI, 150lbs w/o 3x/wChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: Male DRI, 150lbs w/o 3x/w Change