Name: the trougnouf diet 1.05
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 76g Whey Protein Isolate 90% Powder (Unflavored); 15g Optimum Nutrition 100% Casein Protein; 4g Iodised Salt; 1.5g Choline bitartrate; 10g Hemp protein powder; 10g GNC Mega Men® Sport - Vanilla Bean; 0.01g Vitamin D3 (Cholecalciferol) Powder; 97g Whole grain oat flour; 8g Oil, wheat germ; 4.5g Potassium Citrate; 8.5g Wheat Grass Powder; 13g Oil, flaxseed, cold pressed; 1g Chlorella Blue-Green Algae Powder; 11g Oil, olive, salad or cooking; 7g Oil, coconut; 291g Masa harina (white); 0.5g Calcium Citrate

Amount		Ingredient	$ / day	Source
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
1.5	g	Choline bitartrate	$0.04	Hard Rhino
10	g	Hemp protein powder	$0.15	Amazon
10	g	GNC Mega Men® Sport - Vanilla Bean	$0.44	Amazon
0.01	g	Vitamin D3 (Cholecalciferol) Powder	$0.00	Amazon
97	g	Whole grain oat flour	$0.39	Bob's Red Mill
8	g	Oil, wheat germ	$0.12	Jedwards
4.5	g	Potassium Citrate	$0.16	Bulksupplements
8.5	g	Wheat Grass Powder	$0.42	Amazon
13	g	Oil, flaxseed, cold pressed	$0.26	Amazon
1	g	Chlorella Blue-Green Algae Powder	$0.11	BulkSupplements
11	g	Oil, olive, salad or cooking	$0.07	Aldi
7	g	Oil, coconut	$0.09	Aldi
291	g	Masa harina (white)	$0.34	Restaurant Depot
0.5	g	Calcium Citrate	$0.02	Bulksupplements
Amounts for: Total Daily Cost:			$4.66	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

53% Carb, 22% Protein, 25% Fat

Calories2293

% Daily Values*

100%

Total Carbohydrate302g

133%

Dietary Fiber 37g

100%

Protein126g

101%

Total Fat64g

Saturated Fat14g

Monounsaturated Fat15g

Polyunsaturated Fat30g

504%

Omega-3 Fatty Acids8g

94%

Omega-6 Fatty Acids16g

Cholesterol27mg

Calcium 110%	•	Vitamin A 201%
Chloride 106%	•	Vitamin B6 1192%
Chromium 111%	•	Vitamin B12 607%
Copper 167%	•	Vitamin C 110%
Iodine 174%	•	Vitamin D 209%
Iron 162%	•	Vitamin E 100%
Magnesium 124%	•	Vitamin K 103%
Manganese 282%	•	Thiamin 1553%
Molybdenum 477%	•	Riboflavin 1148%
Phosphorus 136%	•	Niacin 100%
Potassium 102%	•	Folate 103%
Selenium 251%	•	Pantothenic Acid 322%
Sodium 131%	•	Biotin 278%
Sulfur 155%	•	Choline 122%
Zinc 146%

* 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.

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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
the trougnouf diet 1.04	trougnouf	27 May '14	2 Jun '14
the trougnouf diet 1.05o	trougnouf	2 Jun '14	2 Jun '14
This recipe	trougnouf	10 Jun '14	2 Jun '14
Recipes based on this one:
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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
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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 1.05 BodybuildingTasty!

Nutrition Facts

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

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the trougnouf diet 1.05 BodybuildingTasty!

Nutrition Facts

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

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