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.

#	Ingredient	Amount	Unit	Form	Source	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Whey Protein Isolate 90% Powder (Unflavored)	76	g	Powder	Hard Rhino	5000	$104.99	$1.60	66	299	0.0	67.86
2	Optimum Nutrition 100% Casein Protein	15	g	Powder	Amazon	1814	$52.44	$0.43	121	53	1.3	10.59
3	Iodised Salt	4	g	Powder	Anywhere	500	$0.90	$0.01	125	0	0.0	0.00
4	Choline bitartrate	1.5	g	Powder	Hard Rhino	500	$14.25	$0.04	333	0	0.0	0.00
5	Hemp protein powder	10	g	Powder	Amazon	1360	$20.29	$0.15	136	27	4.0	3.67
6	GNC Mega Men® Sport - Vanilla Bean	10	g	Powder	Amazon	1080	$47.98	$0.44	108	33	4.2	2.78
7	Vitamin D3 (Cholecalciferol) Powder	0.01	g	Powder	Amazon	100	$14.96	$0.00	10000	0	0.0	0.00
8	Whole grain oat flour	97	g	Powder	Bob's Red Mill	11440	$46.48	$0.39	118	388	63.0	16.98
9	Oil, wheat germ	8	g	Liquid	Jedwards	3500	$52.51	$0.12	438	71	0.0	0.00
10	Potassium Citrate	4.5	g	Powder	Bulksupplements	1000	$34.96	$0.16	222	0	0.0	0.00
11	Wheat Grass Powder	8.5	g	Powder	Amazon	800	$39.71	$0.42	94	37	4.3	2.13
12	Oil, flaxseed, cold pressed	13	g	Liquid	Amazon	3500	$68.74	$0.26	269	115	0.0	0.01
13	Chlorella Blue-Green Algae Powder	1	g	Powder	BulkSupplements	100	$10.96	$0.11	100	4	0.3	0.56
14	Oil, olive, salad or cooking	11	g	Liquid	Aldi	452	$2.99	$0.07	41	97	0.0	0.00
15	Oil, coconut	7	g	Powder	Aldi	392	$4.99	$0.09	56	60	0.0	0.00
16	Masa harina (white)	291	g	Powder	Restaurant Depot	22680	$26.47	$0.34	78	1109	225.2	21.53
17	Calcium Citrate	0.5	g	Powder	Bulksupplements	250	$10.96	$0.02	500	0	0.0	0.00
	Total						$554.58	$4.66		2293	302.3	126.10
	Target									2284	302.0	126.00
	% Reached									100%	100%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2284	2293	100%
Carbohydrates (g)	302	302.3	100%
Protein (g)	126	126.1	100%
Total Fat (g)	63	63.78	101%
Saturated Fat (g)	0	14.28
Monounsaturated Fat (g)	0	15.11
Polyunsaturated Fat (g)	0	30.04
Omega-3 Fatty Acids (g)	1.6	8.07	504%
Omega-6 Fatty Acids (g)	17	16.06	94%
Total Fiber (g)	28	37.1	133%
Soluble Fiber (g)	0	3.9
Insoluble Fiber (g)	0	4.6
Cholesterol (mg)	0	27.134

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6015	10000	201%
Vitamin B6 (mg)	1.3	15.5	100	1192%
Vitamin B12 (ug)	2.4	14.6		607%
Vitamin C (mg)	90	99	2000	110%
Vitamin D (IU)	600	1254	4000	209%
Vitamin E (IU)	22.4	22	1000	100%
Vitamin K (ug)	120	124		103%
Thiamin (mg)	1.2	18.635		1553%
Riboflavin (mg)	1.3	14.93		1148%
Niacin (mg)	16	15.957	35	100%
Folate (ug)	400	413	1000	103%
Pantothenic Acid (mg)	5	16.12		322%
Biotin (ug)	30	83		278%
Choline (mg)	550	673.584	3500	122%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.1	2.5	110%
Chloride (g)	2.3	2.442	3.6	106%
Chromium (ug)	30	33		111%
Copper (mg)	0.9	1.504	10	167%
Iodine (ug)	150	261	1100	174%
Iron (mg)	8	12.991	45	162%
Magnesium (mg)	420	521.3		124%
Manganese (mg)	2.3	6.492	11	282%
Molybdenum (ug)	45	215	2000	477%
Phosphorus (g)	0.7	0.95	4	136%
Potassium (g)	3.5	3.579		102%
Selenium (ug)	55	138	400	251%
Sodium (g)	1.5	1.971	2.3	131%
Sulfur (g)	2	3.09		155%
Zinc (mg)	11	16.0455	40	146%

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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
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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