Name: the trougnouf diet 1.03
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 286g Masa harina; 74g Whey Protein Isolate 90% Powder (Unflavored); 15g Optimum Nutrition 100% Casein Protein; 4g Iodised Salt; 1.5g Choline bitartrate; 15g Hemp protein powder; 12g GNC Mega Men® Sport - Vanilla Bean; 0.01g Vitamin D3 (Cholecalciferol) Powder; 96g Whole grain oat flour; 2g Oil, wheat germ; 39g Hemp seed oil; 5g Potassium Citrate; 9g Wheat Grass Powder

Amount		Ingredient	$ / day	Source
286	g	Masa harina	$0.51	Publix
74	g	Whey Protein Isolate 90% Powder (Unflavored)	$1.55	Hard Rhino
15	g	Optimum Nutrition 100% Casein Protein	$0.43	Amazon
4	g	Iodised Salt	$0.01	Anywhere
1.5	g	Choline bitartrate	$0.04	Hard Rhino
15	g	Hemp protein powder	$0.22	Amazon
12	g	GNC Mega Men® Sport - Vanilla Bean	$0.53	Amazon
0.01	g	Vitamin D3 (Cholecalciferol) Powder	$0.00	Amazon
96	g	Whole grain oat flour	$0.39	Bob's Red Mill
2	g	Oil, wheat germ	$0.03	Jedwards
39	g	Hemp seed oil	$0.55	Jedwards
5	g	Potassium Citrate	$0.17	Bulksupplements
9	g	Wheat Grass Powder	$0.45	Amazon
Amounts for: Total Daily Cost:			$4.90	Add Ingredients to Amazon Cart

Oat flower gets toasted in the oven at 250 degrees F for 1h30

Nutrition Facts

Amount Per Day

52% Carb, 23% Protein, 25% Fat

Calories2256

% Daily Values*

100%

Total Carbohydrate297g

143%

Dietary Fiber 40g

100%

Protein131g

101%

Total Fat64g

Saturated Fat7g

Monounsaturated Fat7g

Polyunsaturated Fat36g

518%

Omega-3 Fatty Acids8g

194%

Omega-6 Fatty Acids33g

Cholesterol28mg

Calcium 117%	•	Vitamin A 293%
Chloride 107%	•	Vitamin B6 1404%
Chromium 114%	•	Vitamin B12 699%
Copper 178%	•	Vitamin C 129%
Iodine 172%	•	Vitamin D 214%
Iron 360%	•	Vitamin E 105%
Magnesium 129%	•	Vitamin K 101%
Manganese 286%	•	Thiamin 1778%
Molybdenum 482%	•	Riboflavin 1365%
Phosphorus 134%	•	Niacin 117%
Potassium 106%	•	Folate 101%
Selenium 270%	•	Pantothenic Acid 377%
Sodium 134%	•	Biotin 333%
Sulfur 151%	•	Choline 122%
Zinc 161%

* 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	286	g	Powder	Publix	2000	$3.59	$0.51	7	1044	218.2	26.60
2	Whey Protein Isolate 90% Powder (Unflavored)	74	g	Powder	Hard Rhino	5000	$104.99	$1.55	68	291	0.0	66.07
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	Choline bitartrate	1.5	g	Powder	Hard Rhino	500	$14.25	$0.04	333	0	0.0	0.00
6	Hemp protein powder	15	g	Powder	Amazon	1360	$20.29	$0.22	91	40	6.0	5.50
7	GNC Mega Men® Sport - Vanilla Bean	12	g	Powder	Amazon	1080	$47.98	$0.53	90	40	5.0	3.33
8	Vitamin D3 (Cholecalciferol) Powder	0.01	g	Powder	Amazon	100	$14.96	$0.00	10000	0	0.0	0.00
9	Whole grain oat flour	96	g	Powder	Bob's Red Mill	11440	$46.48	$0.39	119	384	62.4	16.80
10	Oil, wheat germ	2	g	Liquid	Jedwards	3500	$52.51	$0.03	1750	18	0.0	0.00
11	Hemp seed oil	39	g	Liquid	Jedwards	3500	$49.01	$0.55	90	348	0.0	0.00
12	Potassium Citrate	5	g	Powder	Bulksupplements	1000	$34.96	$0.17	200	0	0.0	0.00
13	Wheat Grass Powder	9	g	Powder	Amazon	800	$39.71	$0.45	89	39	4.5	2.25
	Total						$482.07	$4.90		2256	297.4	131.14
	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	2256	99%
Carbohydrates (g)	297	297.4	100%
Protein (g)	131	131.14	100%
Total Fat (g)	63	63.84	101%
Saturated Fat (g)	0	6.95
Monounsaturated Fat (g)	0	7.29
Polyunsaturated Fat (g)	0	36.03
Omega-3 Fatty Acids (g)	1.6	8.28	518%
Omega-6 Fatty Acids (g)	17	33.05	194%
Total Fiber (g)	28	40.1	143%
Soluble Fiber (g)	0	3.8
Insoluble Fiber (g)	0	4.6
Cholesterol (mg)	0	28.165

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8802	10000	293%
Vitamin B6 (mg)	1.3	18.3	100	1404%
Vitamin B12 (ug)	2.4	16.8		699%
Vitamin C (mg)	90	116	2000	129%
Vitamin D (IU)	600	1287	4000	214%
Vitamin E (IU)	20	21	1000	105%
Vitamin K (ug)	120	121		101%
Thiamin (mg)	1.2	21.335		1778%
Riboflavin (mg)	1.3	17.739		1365%
Niacin (mg)	16	18.758	35	117%
Folate (ug)	400	404	1000	101%
Pantothenic Acid (mg)	5	18.861		377%
Biotin (ug)	30	100		333%
Choline (mg)	550	672.129	3500	122%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.17	2.5	117%
Chloride (g)	2.3	2.45	3.6	107%
Chromium (ug)	35	40		114%
Copper (mg)	0.9	1.601	10	178%
Iodine (ug)	150	258	1100	172%
Iron (mg)	8	28.7996	45	360%
Magnesium (mg)	420	540.5		129%
Manganese (mg)	2.3	6.572	11	286%
Molybdenum (ug)	45	217	2000	482%
Phosphorus (g)	0.7	0.935	4	134%
Potassium (g)	3.5	3.704		106%
Selenium (ug)	55	148	400	270%
Sodium (g)	1.5	2.016	2.3	134%
Sulfur (g)	2	3.02		151%
Zinc (mg)	11	17.6783	40	161%

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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
the trougnouf diet 1.02	trougnouf	26 May '14	26 May '14
This recipe	trougnouf	26 May '14	26 May '14
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the trougnouf diet 1.03 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