Name: the trougnouf diet 1.02
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 288g Masa harina; 76g Whey Protein Isolate 90% Powder (Unflavored); 15g Optimum Nutrition 100% Casein Protein; 4g Iodised Salt; 5g Potassium Citrate; 2g Choline bitartrate; 10g Hemp protein powder; 6g Wheat Grass Powder; 14g GNC Mega Men® Sport - Vanilla Bean; 0.01g Vitamin D3 (Cholecalciferol) Powder; 97g Whole grain oat flour; 4g Oil, wheat germ; 18g Hemp seed oil; 15g Oil, soybean, salad or cooking; 4g Oil, flaxseed, cold pressed

Amount		Ingredient	$ / day	Source
288	g	Masa harina	$0.52	Publix
76	g	Whey Protein Isolate 90% Powder (Unflavored)	$1.60	Hard Rhino
15	g	Optimum Nutrition 100% Casein Protein	$0.43	Amazon
4	g	Iodised Salt	$0.01	Anywhere
5	g	Potassium Citrate	$0.32	Amazon
2	g	Choline bitartrate	$0.06	Hard Rhino
10	g	Hemp protein powder	$0.15	Amazon
6	g	Wheat Grass Powder	$0.40	Amazon
14	g	GNC Mega Men® Sport - Vanilla Bean	$0.62	Amazon
0.01	g	Vitamin D3 (Cholecalciferol) Powder	$0.00	Amazon
97	g	Whole grain oat flour	$0.39	Bob's Red Mill
4	g	Oil, wheat germ	$0.06	Jedwards
18	g	Hemp seed oil	$0.25	Jedwards
15	g	Oil, soybean, salad or cooking	$0.03	Aldi
4	g	Oil, flaxseed, cold pressed	$0.08	Amazon
Amounts for: Total Daily Cost:			$4.93	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

52% Carb, 23% Protein, 25% Fat

Calories2254

% Daily Values*

100%

Total Carbohydrate297g

136%

Dietary Fiber 38g

100%

Protein131g

101%

Total Fat63g

Saturated Fat8g

Monounsaturated Fat9g

Polyunsaturated Fat32g

463%

Omega-3 Fatty Acids7g

174%

Omega-6 Fatty Acids30g

Cholesterol30mg

Calcium 119%	•	Vitamin A 256%
Chloride 107%	•	Vitamin B6 1616%
Chromium 133%	•	Vitamin B12 813%
Copper 191%	•	Vitamin C 141%
Iodine 173%	•	Vitamin D 220%
Iron 346%	•	Vitamin E 114%
Magnesium 125%	•	Vitamin K 103%
Manganese 284%	•	Thiamin 2012%
Molybdenum 496%	•	Riboflavin 1561%
Phosphorus 135%	•	Niacin 133%
Potassium 103%	•	Folate 102%
Selenium 286%	•	Pantothenic Acid 433%
Sodium 135%	•	Biotin 389%
Sulfur 154%	•	Choline 160%
Zinc 171%

* 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	288	g	Powder	Publix	2000	$3.59	$0.52	7	1051	219.7	26.78
2	Whey Protein Isolate 90% Powder (Unflavored)	76	g	Powder	Hard Rhino	5000	$104.99	$1.60	66	299	0.0	67.86
3	Optimum Nutrition 100% Casein Protein	15	g	Powder	Amazon	1814	$52.44	$0.43	121	53	1.3	10.59
4	Iodised Salt	4	g	Powder	Anywhere	500	$0.90	$0.01	125	0	0.0	0.00
5	Potassium Citrate	5	g	Powder	Amazon	250	$15.96	$0.32	50	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	6	g	Powder	Amazon	480	$32.26	$0.40	80	26	3.0	1.50
9	GNC Mega Men® Sport - Vanilla Bean	14	g	Powder	Amazon	1080	$47.98	$0.62	77	47	5.8	3.89
10	Vitamin D3 (Cholecalciferol) Powder	0.01	g	Powder	Amazon	100	$14.96	$0.00	10000	0	0.0	0.00
11	Whole grain oat flour	97	g	Powder	Bob's Red Mill	11440	$46.48	$0.39	118	388	63.0	16.98
12	Oil, wheat germ	4	g	Liquid	Jedwards	3500	$52.51	$0.06	875	35	0.0	0.00
13	Hemp seed oil	18	g	Liquid	Jedwards	3500	$49.01	$0.25	194	160	0.0	0.00
14	Oil, soybean, salad or cooking	15	g	Liquid	Aldi	1344	$2.99	$0.03	90	133	0.0	0.00
15	Oil, flaxseed, cold pressed	4	g	Liquid	Amazon	882	$18.19	$0.08	221	35	0.0	0.00
	Total						$476.80	$4.93		2254	296.9	131.26
	Target									2284	297.0	131.00
	% Reached									99%	100%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2284	2254	99%
Carbohydrates (g)	297	296.9	100%
Protein (g)	131	131.26	100%
Total Fat (g)	63	63.49	101%
Saturated Fat (g)	0	8.29
Monounsaturated Fat (g)	0	9.49
Polyunsaturated Fat (g)	0	31.96
Omega-3 Fatty Acids (g)	1.6	7.41	463%
Omega-6 Fatty Acids (g)	17	29.64	174%
Total Fiber (g)	28	38	136%
Soluble Fiber (g)	0	3.9
Insoluble Fiber (g)	0	4.6
Cholesterol (mg)	0	29.911

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7674	10000	256%
Vitamin B6 (mg)	1.3	21	100	1616%
Vitamin B12 (ug)	2.4	19.5		813%
Vitamin C (mg)	90	127	2000	141%
Vitamin D (IU)	600	1320	4000	220%
Vitamin E (IU)	20	23	1000	114%
Vitamin K (ug)	120	124		103%
Thiamin (mg)	1.2	24.148		2012%
Riboflavin (mg)	1.3	20.295		1561%
Niacin (mg)	16	21.325	35	133%
Folate (ug)	400	408	1000	102%
Pantothenic Acid (mg)	5	21.654		433%
Biotin (ug)	30	117		389%
Choline (mg)	550	878.595	3500	160%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.19	2.5	119%
Chloride (g)	2.3	2.458	3.6	107%
Chromium (ug)	35	47		133%
Copper (mg)	0.9	1.721	10	191%
Iodine (ug)	150	260	1100	173%
Iron (mg)	8	27.6411	45	346%
Magnesium (mg)	420	523.6		125%
Manganese (mg)	2.3	6.528	11	284%
Molybdenum (ug)	45	223	2000	496%
Phosphorus (g)	0.7	0.943	4	135%
Potassium (g)	3.5	3.61		103%
Selenium (ug)	55	157	400	286%
Sodium (g)	1.5	2.031	2.3	135%
Sulfur (g)	2	3.08		154%
Zinc (mg)	11	18.7645	40	171%

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Parent Recipes:	Author	Last Updated	Created
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
This recipe	trougnouf	26 May '14	25 May '14
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the trougnouf diet 1.02 BodybuildingTasty!

Nutrition Facts

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

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

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