Name: the trougnouf diet 1.08 (off days)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 74g Whey Protein Isolate 90% Powder (Unflavored); 15g Optimum Nutrition 100% Casein Protein; 4g Iodised Salt; 1.5g Choline bitartrate; 10g Hemp protein powder; 9g GNC Mega Men® Sport - Vanilla Bean; 123g Whole grain oat flour; 8g Oil, wheat germ; 5g Potassium Citrate; 7g Oil, flaxseed, cold pressed; 2g Chlorella Blue-Green Algae Powder; 19g Oil, olive, salad or cooking; 10g Oil, coconut; 3g Ultimate Omega Xtra Liquid; 9g Hemp seed oil; 8g Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass); 244g Masa Harina (Bob's Red Mill)

Amount		Ingredient	$ / day	Source
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
10	g	Hemp protein powder	$0.15	Amazon
9	g	GNC Mega Men® Sport - Vanilla Bean	$0.40	Amazon
123	g	Whole grain oat flour	$0.50	Bob's Red Mill
8	g	Oil, wheat germ	$0.12	Jedwards
5	g	Potassium Citrate	$0.17	Bulksupplements
7	g	Oil, flaxseed, cold pressed	$0.14	Amazon
2	g	Chlorella Blue-Green Algae Powder	$0.22	BulkSupplements
19	g	Oil, olive, salad or cooking	$0.13	Aldi
10	g	Oil, coconut	$0.13	Aldi
3	g	Ultimate Omega Xtra Liquid	$0.55	Amazon
9	g	Hemp seed oil	$0.13	Jedwards
8	g	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	$0.33	Amazon
244	g	Masa Harina (Bob's Red Mill)	$0.95	Bob's Red Mill
Amounts for: Total Daily Cost:			$5.95	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

48% Carb, 22% Protein, 30% Fat

Calories2307

% Daily Values*

100%

Total Carbohydrate274g

137%

Dietary Fiber 38g

101%

Protein127g

100%

Total Fat76g

Saturated Fat18g

Monounsaturated Fat25g

Polyunsaturated Fat31g

541%

Omega-3 Fatty Acids9g

102%

Omega-6 Fatty Acids17g

Cholesterol26mg

Calcium 101%	•	Vitamin A 248%
Chloride 106%	•	Vitamin B6 1043%
Chromium 100%	•	Vitamin B12 572%
Copper 161%	•	Vitamin C 106%
Iodine 178%	•	Vitamin D 125%
Iron 172%	•	Vitamin E 190%
Magnesium 120%	•	Vitamin K 103%
Manganese 311%	•	Thiamin 1192%
Molybdenum 588%	•	Riboflavin 1057%
Phosphorus 132%	•	Niacin 149%
Potassium 102%	•	Folate 105%
Selenium 250%	•	Pantothenic Acid 276%
Sodium 129%	•	Biotin 250%
Sulfur 102%	•	Choline 119%
Zinc 139%

* Percent Daily Values are based on "Male DRI, 150lbs w/o 3x/w off". 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)	74	g	Powder	Hard Rhino	5000	$104.99	$1.55	68	291	0.0	66.07
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	9	g	Powder	Amazon	1080	$47.98	$0.40	120	30	3.8	2.50
7	Whole grain oat flour	123	g	Powder	Bob's Red Mill	11440	$46.48	$0.50	93	492	80.0	21.52
8	Oil, wheat germ	8	g	Liquid	Jedwards	3500	$52.51	$0.12	438	71	0.0	0.00
9	Potassium Citrate	5	g	Powder	Bulksupplements	1000	$34.96	$0.17	200	0	0.0	0.00
10	Oil, flaxseed, cold pressed	7	g	Liquid	Amazon	3500	$68.74	$0.14	500	62	0.0	0.01
11	Chlorella Blue-Green Algae Powder	2	g	Powder	BulkSupplements	100	$10.96	$0.22	50	8	0.6	1.13
12	Oil, olive, salad or cooking	19	g	Liquid	Aldi	452	$2.99	$0.13	24	168	0.0	0.00
13	Oil, coconut	10	g	Powder	Aldi	392	$4.99	$0.13	39	86	0.0	0.00
14	Ultimate Omega Xtra Liquid	3	g	Liquid	Amazon	240	$44.25	$0.55	80	27	0.0	0.00
15	Hemp seed oil	9	g	Liquid	Jedwards	3500	$49.01	$0.13	389	80	0.0	0.00
16	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	8	g	Powder	Amazon	800	$33.43	$0.33	100	35	4.0	2.00
17	Masa Harina (Bob's Red Mill)	244	g	Powder	Bob's Red Mill	11440	$44.51	$0.95	47	878	180.6	19.52
	Total						$633.68	$5.95		2307	274.2	127.00
	Target									2284	274.0	126.00
	% Reached									101%	100%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2284	2307	101%
Carbohydrates (g)	274	274.2	100%
Protein (g)	126	127	101%
Total Fat (g)	76	76.2	100%
Saturated Fat (g)	0	17.54
Monounsaturated Fat (g)	0	25.1
Polyunsaturated Fat (g)	0	30.89
Omega-3 Fatty Acids (g)	1.6	8.66	541%
Omega-6 Fatty Acids (g)	17	17.33	102%
Total Fiber (g)	28	38.4	137%
Soluble Fiber (g)	0	4.9
Insoluble Fiber (g)	0	5.8
Cholesterol (mg)	0	26.082

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7448	10000	248%
Vitamin B6 (mg)	1.3	13.6	100	1043%
Vitamin B12 (ug)	2.4	13.7		572%
Vitamin C (mg)	90	96	2000	106%
Vitamin D (IU)	600	750	4000	125%
Vitamin E (IU)	22.4	43	1000	190%
Vitamin K (ug)	120	123		103%
Thiamin (mg)	1.2	14.303		1192%
Riboflavin (mg)	1.3	13.742		1057%
Niacin (mg)	16	23.771	35	149%
Folate (ug)	400	420	1000	105%
Pantothenic Acid (mg)	5	13.795		276%
Biotin (ug)	30	75		250%
Choline (mg)	550	656.101	3500	119%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.01	2.5	101%
Chloride (g)	2.3	2.438	3.6	106%
Chromium (ug)	30	30		100%
Copper (mg)	0.9	1.453	10	161%
Iodine (ug)	150	267	1100	178%
Iron (mg)	8	13.728	45	172%
Magnesium (mg)	420	505.9		120%
Manganese (mg)	2.3	7.164	11	311%
Molybdenum (ug)	45	265	2000	588%
Phosphorus (g)	0.7	0.925	4	132%
Potassium (g)	3.5	3.555		102%
Selenium (ug)	55	138	400	250%
Sodium (g)	1.5	1.932	2.3	129%
Sulfur (g)	2	2.04		102%
Zinc (mg)	11	15.2841	40	139%

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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
the trougnouf diet 1.05	trougnouf	10 Jun '14	9 Jun '14
the trougnouf diet 1.06 (fish oil)	trougnouf	29 Jun '14	26 Jun '14
the trougnouf diet 1.07 (workout days)	trougnouf	27 Jun '14	29 Jun '14
the trougnouf diet 1.08 (workout days)	trougnouf	29 Jun '14	29 Jun '14
This recipe	trougnouf	29 Jun '14	29 Jun '14
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Nutrition Facts

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

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

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