Name: the trougnouf diet 1.10 (breakfast, lunch, 175lb)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 76g Whey Protein Isolate 90% Powder (Unflavored); 10g Optimum Nutrition 100% Casein Protein; 4g Iodised Salt; 1.5g Choline bitartrate; 10g Hemp protein powder; 3.5g GNC Mega Men® Sport - Vanilla Bean; 154g Whole grain oat flour; 9g Oil, wheat germ; 4g Potassium Citrate; 8g Oil, flaxseed, cold pressed; 0.5g Chlorella Blue-Green Algae Powder; 9g Oil, coconut; 3g Ultimate Omega Xtra Liquid; 9g Hemp seed oil; 8g Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass); 266g Masa Harina (Bob's Red Mill); 32g Protein Whey Chocolate; 0.5g Super Red Drink Powder; 7g Oil, olive, salad or cooking

Amount		Ingredient	$ / day	Source
76	g	Whey Protein Isolate 90% Powder (Unflavored)	$1.60	Hard Rhino
10	g	Optimum Nutrition 100% Casein Protein	$0.29	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
3.5	g	GNC Mega Men® Sport - Vanilla Bean	$0.16	Amazon
154	g	Whole grain oat flour	$0.63	Bob's Red Mill
9	g	Oil, wheat germ	$0.14	Jedwards
4	g	Potassium Citrate	$0.14	Bulksupplements
8	g	Oil, flaxseed, cold pressed	$0.16	Amazon
0.5	g	Chlorella Blue-Green Algae Powder	$0.05	BulkSupplements
9	g	Oil, coconut	$0.11	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
266	g	Masa Harina (Bob's Red Mill)	$1.03	Bob's Red Mill
32	g	Protein Whey Chocolate	$0.92	Trader Joe's
0.5	g	Super Red Drink Powder	$0.03	Trader Joe's
7	g	Oil, olive, salad or cooking	$0.05	Aldi
Amounts for: Total Daily Cost:			$6.51	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

51% Carb, 24% Protein, 25% Fat

Calories2512

% Daily Values*

100%

Total Carbohydrate319g

149%

Dietary Fiber 42g

100%

Protein147g

101%

Total Fat70g

Saturated Fat17g

Monounsaturated Fat18g

Polyunsaturated Fat32g

108%

Omega-3 Fatty Acids9g

105%

Omega-6 Fatty Acids18g

Cholesterol50mg

Calcium 104%	•	Vitamin A 252%
Chloride 105%	•	Vitamin B6 515%
Chromium 102%	•	Vitamin B12 310%
Copper 228%	•	Vitamin C 137%
Iodine 184%	•	Vitamin D 131%
Iron 273%	•	Vitamin E 214%
Magnesium 135%	•	Vitamin K 102%
Manganese 409%	•	Thiamin 622%
Molybdenum 801%	•	Riboflavin 530%
Phosphorus 153%	•	Niacin 150%
Potassium 100%	•	Folate 101%
Selenium 255%	•	Pantothenic Acid 194%
Sodium 128%	•	Biotin 431%
Sulfur 108%	•	Choline 121%
Zinc 163%

* Percent Daily Values are based on "Male DRI, 175lbs w/o 3x/w on&off". 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
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	11 Jul '14
the trougnouf diet 1.09 (workout days, 160lb)	trougnouf	13 Jul '14	23 Jul '14
the trougnouf diet 1.09 (workout days, 175lb)	trougnouf	23 Jul '14	23 Aug '14
This recipe	trougnouf	23 Aug '14	23 Aug '14
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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
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the trougnouf diet 1.10 (breakfast, lunch, 175lb) Bodybuilding

Nutrition Facts

Nutrient Profile: Male DRI, 175lbs w/o 3x/w on&off Change

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the trougnouf diet 1.10 (breakfast, lunch, 175lb) Bodybuilding

Nutrition Facts

Nutrient Profile: Male DRI, 175lbs w/o 3x/w on&offChange

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Nutrient Profile: Male DRI, 175lbs w/o 3x/w on&off Change