Name: the trougnouf diet 1.13 (KETO, 175lb, more casein)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 4g Iodised Salt; 1.5g Choline bitartrate; 15g Hemp protein powder; 10g GNC Mega Men® Sport - Vanilla Bean; 10g Whole grain oat flour; 18g Oil, wheat germ; 6g Oil, flaxseed, cold pressed; 40g Oil, coconut; 3g Ultimate Omega Xtra Liquid; 18g Hemp seed oil; 7g Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass); 95g Oil, olive, salad or cooking; 3g Dicalcium Phosphate; 14g Cocoa, dry powder, unsweetened; 8g Potassium Citrate; 0.5g Super Red Drink Powder; 3.5g Chlorella Blue-Green Algae Powder; 15g Almond meal/flour; 95g Whey Protein Isolate 90% Powder (Unflavored); 45g Optimum Nutrition 100% Casein Protein; 2g Methylsulfonylmethane; 34g Flaxseed Meal; 1.5g Magnesium Glycinate; 12g Seeds, sesame flour, partially defatted

Amount		Ingredient	$ / day	Source
4	g	Iodised Salt	$0.01	Anywhere
1.5	g	Choline bitartrate	$0.04	Hard Rhino
15	g	Hemp protein powder	$0.22	Amazon
10	g	GNC Mega Men® Sport - Vanilla Bean	$0.44	Amazon
10	g	Whole grain oat flour	$0.04	Bob's Red Mill
18	g	Oil, wheat germ	$0.27	Jedwards
6	g	Oil, flaxseed, cold pressed	$0.12	Amazon
40	g	Oil, coconut	$0.51	Aldi
3	g	Ultimate Omega Xtra Liquid	$0.55	Amazon
18	g	Hemp seed oil	$0.25	Jedwards
7	g	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	$0.29	Amazon
95	g	Oil, olive, salad or cooking	$0.63	Aldi
3	g	Dicalcium Phosphate	$0.14	BulkSupplements
14	g	Cocoa, dry powder, unsweetened	$0.00
8	g	Potassium Citrate	$0.28	Bulksupplements
0.5	g	Super Red Drink Powder	$0.03	Trader Joe's
3.5	g	Chlorella Blue-Green Algae Powder	$0.38	BulkSupplements
15	g	Almond meal/flour	$0.30	Amazon
95	g	Whey Protein Isolate 90% Powder (Unflavored)	$2.53	Hard Rhino
45	g	Optimum Nutrition 100% Casein Protein	$1.30	Amazon
2	g	Methylsulfonylmethane	$0.10	Amazon
34	g	Flaxseed Meal	$0.23	Amazon
1.5	g	Magnesium Glycinate	$0.10	BulkSupplements
12	g	Seeds, sesame flour, partially defatted	$0.00
Amounts for: Total Daily Cost:			$8.78	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

9% Carb, 22% Protein, 69% Fat

Calories2594

% Daily Values*

192%

Total Carbohydrate58g

100%

Dietary Fiber 28g

104%

Protein148g

83%

Total Fat206g

Saturated Fat57g

Monounsaturated Fat85g

Polyunsaturated Fat52g

185%

Omega-3 Fatty Acids16g

215%

Omega-6 Fatty Acids37g

Cholesterol36mg

Calcium 203%	•	Vitamin A 227%
Chloride 106%	•	Vitamin B6 1074%
Chromium 111%	•	Vitamin B12 664%
Copper 161%	•	Vitamin C 172%
Iodine 192%	•	Vitamin D 128%
Iron 155%	•	Vitamin E 260%
Magnesium 126%	•	Vitamin K 137%
Manganese 108%	•	Thiamin 1192%
Molybdenum 101%	•	Riboflavin 1126%
Phosphorus 121%	•	Niacin 111%
Potassium 105%	•	Folate 103%
Selenium 124%	•	Pantothenic Acid 287%
Sodium 147%	•	Biotin 310%
Sulfur 114%	•	Choline 115%
Zinc 101%

* Percent Daily Values are based on "Male DRI, 170lbs KETO 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
the trougnouf diet 1.10 (breakfast, lunch, 175lb)	trougnouf	23 Aug '14	23 Aug '14
the trougnouf diet 1.10 (banana, 175lb)	trougnouf	23 Aug '14	10 Sep '14
the trougnouf diet 1.11 (banana, 175lb)	trougnouf	14 Sep '14	16 Sep '14
the trougnouf diet 1.11 (KETO, 175lb)	trougnouf	22 Sep '14	23 Sep '14
the trougnouf diet 1.11alt (KETO, 175lb)	trougnouf	26 Sep '14	28 Sep '14
the trougnouf diet 1.12 (KETO, 175lb)	trougnouf	28 Sep '14	6 Nov '14
This recipe	trougnouf	6 Nov '14	6 Nov '14
Recipes based on this one:
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2016-03-16 of the trougnouf diet 1.24b (50g carbs, 2150cal, no salmon oil)	trougnouf	16 Mar '16	16 Mar '16
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
the trougnouf diet 1.23 (50g carbs) (2150cal)	trougnouf	26 Oct '15	26 Oct '15
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

the trougnouf diet 1.13 (KETO, 175lb, more casein) Private

Nutrition Facts

Nutrient Profile: Male DRI, 170lbs KETO w/o 3x/w on&off Change

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the trougnouf diet 1.13 (KETO, 175lb, more casein) Private

Nutrition Facts

Nutrient Profile: Male DRI, 170lbs KETO w/o 3x/w on&offChange

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Nutrient Profile: Male DRI, 170lbs KETO w/o 3x/w on&off Change