Name: the trougnouf diet 1.04
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 291g Masa harina; 68g 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; 97g Whole grain oat flour; 4g Oil, wheat germ; 21g Hemp seed oil; 5g Potassium Citrate; 9g Wheat Grass Powder; 15g Oil, flaxseed, cold pressed

Amount		Ingredient	$ / day	Source
291	g	Masa harina	$0.52	Publix
68	g	Whey Protein Isolate 90% Powder (Unflavored)	$1.43	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
97	g	Whole grain oat flour	$0.39	Bob's Red Mill
4	g	Oil, wheat germ	$0.06	Jedwards
21	g	Hemp seed oil	$0.29	Jedwards
5	g	Potassium Citrate	$0.17	Bulksupplements
9	g	Wheat Grass Powder	$0.45	Amazon
15	g	Oil, flaxseed, cold pressed	$0.29	Amazon
Amounts for: Total Daily Cost:			$4.86	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

53% Carb, 22% Protein, 25% Fat

Calories2245

% Daily Values*

100%

Total Carbohydrate302g

145%

Dietary Fiber 41g

100%

Protein126g

100%

Total Fat63g

Saturated Fat7g

Monounsaturated Fat8g

Polyunsaturated Fat34g

809%

Omega-3 Fatty Acids13g

151%

Omega-6 Fatty Acids26g

Cholesterol27mg

Calcium 115%	•	Vitamin A 295%
Chloride 107%	•	Vitamin B6 1406%
Chromium 114%	•	Vitamin B12 699%
Copper 179%	•	Vitamin C 129%
Iodine 172%	•	Vitamin D 214%
Iron 365%	•	Vitamin E 103%
Magnesium 130%	•	Vitamin K 103%
Manganese 289%	•	Thiamin 1784%
Molybdenum 487%	•	Riboflavin 1365%
Phosphorus 136%	•	Niacin 117%
Potassium 105%	•	Folate 101%
Selenium 272%	•	Pantothenic Acid 378%
Sodium 134%	•	Biotin 333%
Sulfur 145%	•	Choline 122%
Zinc 162%

* 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	291	g	Powder	Publix	2000	$3.59	$0.52	7	1062	222.0	27.06
2	Whey Protein Isolate 90% Powder (Unflavored)	68	g	Powder	Hard Rhino	5000	$104.99	$1.43	74	267	0.0	60.71
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	97	g	Powder	Bob's Red Mill	11440	$46.48	$0.39	118	388	63.0	16.98
10	Oil, wheat germ	4	g	Liquid	Jedwards	3500	$52.51	$0.06	875	35	0.0	0.00
11	Hemp seed oil	21	g	Liquid	Jedwards	3500	$49.01	$0.29	167	187	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
14	Oil, flaxseed, cold pressed	15	g	Liquid	Amazon	3500	$68.74	$0.29	233	133	0.0	0.02
	Total						$550.81	$4.86		2245	301.9	126.44
	Target									2284	302.0	126.00
	% Reached									98%	100%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2284	2245	98%
Carbohydrates (g)	302	301.9	100%
Protein (g)	126	126.44	100%
Total Fat (g)	63	62.99	100%
Saturated Fat (g)	0	7.15
Monounsaturated Fat (g)	0	8.43
Polyunsaturated Fat (g)	0	33.58
Omega-3 Fatty Acids (g)	1.6	12.94	809%
Omega-6 Fatty Acids (g)	17	25.74	151%
Total Fiber (g)	28	40.6	145%
Soluble Fiber (g)	0	3.9
Insoluble Fiber (g)	0	4.6
Cholesterol (mg)	0	27.094

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8852	10000	295%
Vitamin B6 (mg)	1.3	18.3	100	1406%
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	103%
Vitamin K (ug)	120	123		103%
Thiamin (mg)	1.2	21.412		1784%
Riboflavin (mg)	1.3	17.745		1365%
Niacin (mg)	16	18.772	35	117%
Folate (ug)	400	406	1000	101%
Pantothenic Acid (mg)	5	18.898		378%
Biotin (ug)	30	100		333%
Choline (mg)	550	673.289	3500	122%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.15	2.5	115%
Chloride (g)	2.3	2.45	3.6	107%
Chromium (ug)	35	40		114%
Copper (mg)	0.9	1.615	10	179%
Iodine (ug)	150	258	1100	172%
Iron (mg)	8	29.1996	45	365%
Magnesium (mg)	420	547.4		130%
Manganese (mg)	2.3	6.638	11	289%
Molybdenum (ug)	45	219	2000	487%
Phosphorus (g)	0.7	0.95	4	136%
Potassium (g)	3.5	3.692		105%
Selenium (ug)	55	149	400	272%
Sodium (g)	1.5	2.008	2.3	134%
Sulfur (g)	2	2.9		145%
Zinc (mg)	11	17.8108	40	162%

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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
the trougnouf diet 1.03	trougnouf	26 May '14	26 May '14
This recipe	trougnouf	27 May '14	26 May '14
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the trougnouf diet 1.04 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