Name: the trougnouf diet 1.09 (off days, 160lb)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 83g 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; 120g Whole grain oat flour; 7g Oil, wheat germ; 5g Potassium Citrate; 8g Oil, flaxseed, cold pressed; 2g Chlorella Blue-Green Algae Powder; 31g Oil, olive, salad or cooking; 9g Oil, coconut; 3g Ultimate Omega Xtra Liquid; 8g Hemp seed oil; 7g Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass); 240g Masa Harina (Bob's Red Mill)

Amount		Ingredient	$ / day	Source
83	g	Whey Protein Isolate 90% Powder (Unflavored)	$1.74	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
120	g	Whole grain oat flour	$0.49	Bob's Red Mill
7	g	Oil, wheat germ	$0.11	Jedwards
5	g	Potassium Citrate	$0.17	Bulksupplements
8	g	Oil, flaxseed, cold pressed	$0.16	Amazon
2	g	Chlorella Blue-Green Algae Powder	$0.22	BulkSupplements
31	g	Oil, olive, salad or cooking	$0.21	Aldi
9	g	Oil, coconut	$0.11	Aldi
3	g	Ultimate Omega Xtra Liquid	$0.55	Amazon
8	g	Hemp seed oil	$0.11	Jedwards
7	g	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	$0.29	Amazon
240	g	Masa Harina (Bob's Red Mill)	$0.93	Bob's Red Mill
Amounts for: Total Daily Cost:			$6.13	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

45% Carb, 22% Protein, 33% Fat

Calories2400

% Daily Values*

100%

Total Carbohydrate269g

134%

Dietary Fiber 38g

100%

Protein134g

103%

Total Fat89g

Saturated Fat18g

Monounsaturated Fat34g

Polyunsaturated Fat31g

564%

Omega-3 Fatty Acids9g

102%

Omega-6 Fatty Acids17g

Cholesterol28mg

Calcium 105%	•	Vitamin A 232%
Chloride 106%	•	Vitamin B6 1041%
Chromium 100%	•	Vitamin B12 571%
Copper 159%	•	Vitamin C 104%
Iodine 177%	•	Vitamin D 125%
Iron 167%	•	Vitamin E 190%
Magnesium 118%	•	Vitamin K 100%
Manganese 302%	•	Thiamin 1189%
Molybdenum 575%	•	Riboflavin 1050%
Phosphorus 130%	•	Niacin 147%
Potassium 101%	•	Folate 102%
Selenium 245%	•	Pantothenic Acid 275%
Sodium 130%	•	Biotin 250%
Sulfur 113%	•	Choline 119%
Zinc 137%

* Percent Daily Values are based on "Male DRI, 160lbs 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)	83	g	Powder	Hard Rhino	5000	$104.99	$1.74	60	326	0.0	74.11
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	120	g	Powder	Bob's Red Mill	11440	$46.48	$0.49	95	480	78.0	21.00
8	Oil, wheat germ	7	g	Liquid	Jedwards	3500	$52.51	$0.11	500	62	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	8	g	Liquid	Amazon	3500	$68.74	$0.16	438	71	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	31	g	Liquid	Aldi	452	$2.99	$0.21	15	274	0.0	0.00
13	Oil, coconut	9	g	Powder	Aldi	392	$4.99	$0.11	44	78	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	8	g	Liquid	Jedwards	3500	$49.01	$0.11	438	71	0.0	0.00
16	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	7	g	Powder	Amazon	800	$33.43	$0.29	114	31	3.5	1.75
17	Masa Harina (Bob's Red Mill)	240	g	Powder	Bob's Red Mill	11440	$44.51	$0.93	48	864	177.6	19.20
	Total						$633.68	$6.13		2400	268.8	133.95
	Target									2390	269.0	134.00
	% Reached									100%	100%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2390	2400	100%
Carbohydrates (g)	269	268.8	100%
Protein (g)	134	133.95	100%
Total Fat (g)	86	88.92	103%
Saturated Fat (g)	0	18.09
Monounsaturated Fat (g)	0	33.58
Polyunsaturated Fat (g)	0	31.24
Omega-3 Fatty Acids (g)	1.6	9.02	564%
Omega-6 Fatty Acids (g)	17	17.39	102%
Total Fiber (g)	28	37.6	134%
Soluble Fiber (g)	0	4.8
Insoluble Fiber (g)	0	5.7
Cholesterol (mg)	0	27.689

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6953	10000	232%
Vitamin B6 (mg)	1.3	13.5	100	1041%
Vitamin B12 (ug)	2.4	13.7		571%
Vitamin C (mg)	90	94	2000	104%
Vitamin D (IU)	600	750	4000	125%
Vitamin E (IU)	22.4	43	1000	190%
Vitamin K (ug)	120	120		100%
Thiamin (mg)	1.2	14.267		1189%
Riboflavin (mg)	1.3	13.655		1050%
Niacin (mg)	16	23.507	35	147%
Folate (ug)	400	408	1000	102%
Pantothenic Acid (mg)	5	13.772		275%
Biotin (ug)	30	75		250%
Choline (mg)	550	655.036	3500	119%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.05	2.5	105%
Chloride (g)	2.3	2.438	3.6	106%
Chromium (ug)	30	30		100%
Copper (mg)	0.9	1.433	10	159%
Iodine (ug)	150	265	1100	177%
Iron (mg)	8	13.3448	45	167%
Magnesium (mg)	420	497.2		118%
Manganese (mg)	2.3	6.955	11	302%
Molybdenum (ug)	45	259	2000	575%
Phosphorus (g)	0.7	0.907	4	130%
Potassium (g)	3.5	3.55		101%
Selenium (ug)	55	135	400	245%
Sodium (g)	1.5	1.945	2.3	130%
Sulfur (g)	2	2.25		113%
Zinc (mg)	11	15.1176	40	137%

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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
the trougnouf diet 1.08 (off days)	trougnouf	29 Jun '14	11 Jul '14
This recipe	trougnouf	15 Jul '14	11 Jul '14
Recipes based on this one:
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the trougnouf diet 1.09 (off days, 160lb)

Nutrition Facts

Nutrient Profile: Male DRI, 160lbs w/o 3x/w offChange

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Nutrient Profile: Male DRI, 160lbs w/o 3x/w off Change