Name: the trougnouf diet 1.17 (use up oils more coconut)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 3g Iodised Salt; 45g Hemp protein powder; 9.5g GNC Mega Men® Sport - Vanilla Bean; 10g Whole grain oat flour; 45g Oil, coconut; 6g Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass); 53g Oil, olive, salad or cooking; 4g Potassium Citrate; 0.5g Super Red Drink Powder; 1g Chlorella Blue-Green Algae Powder; 18g Almond meal/flour; 44g Whey Protein Isolate 90% Powder (Unflavored); 20g Optimum Nutrition 100% Casein Protein; 10g MP Combat Protein Powder; 300g Egg, whole, raw, fresh; 0.005g Vitamin D3 (Cholecalciferol) Powder; 14g Cocoa, dry powder, unsweetened; 1g Potassium Chloride; 29g Flaxseed Meal+; 3g Ultimate Omega; 10g Oil, flaxseed, cold pressed; 10g Oil, wheat germ; 10g Hemp seed oil; 0.5g Calcium Citrate; 0.5g Magnesium Glycinate

Amount		Ingredient	$ / day	Source
3	g	Iodised Salt	$0.01	Anywhere
45	g	Hemp protein powder	$0.67	Amazon
9.5	g	GNC Mega Men® Sport - Vanilla Bean	$0.42	Amazon
10	g	Whole grain oat flour	$0.04	Bob's Red Mill
45	g	Oil, coconut	$0.57	Aldi
6	g	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	$0.25	Amazon
53	g	Oil, olive, salad or cooking	$0.35	Aldi
4	g	Potassium Citrate	$0.14	Bulksupplements
0.5	g	Super Red Drink Powder	$0.03	Trader Joe's
1	g	Chlorella Blue-Green Algae Powder	$0.11	BulkSupplements
18	g	Almond meal/flour	$0.36	Amazon
44	g	Whey Protein Isolate 90% Powder (Unflavored)	$1.17	Hard Rhino
20	g	Optimum Nutrition 100% Casein Protein	$0.58	Amazon
10	g	MP Combat Protein Powder	$0.20	Costco
300	g	Egg, whole, raw, fresh	$2.10
0.005	g	Vitamin D3 (Cholecalciferol) Powder	$0.00	Bulksupplements
14	g	Cocoa, dry powder, unsweetened	$0.14	Trader Joe's
1	g	Potassium Chloride	$0.03	BulkSupplements
29	g	Flaxseed Meal+	$0.20	Amazon
3	g	Ultimate Omega	$0.57	Amazon
10	g	Oil, flaxseed, cold pressed	$0.21	Amazon
10	g	Oil, wheat germ	$0.15	Jedwards
10	g	Hemp seed oil	$0.14	Jedwards
0.5	g	Calcium Citrate	$0.02	Bulksupplements
0.5	g	Magnesium Glycinate	$0.03	BulkSupplements
Amounts for: Total Daily Cost:			$8.48	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

10% Carb, 22% Protein, 68% Fat

Calories2357

% Daily Values*

Total Carbohydrate63g

136%

Dietary Fiber 38g

100%

Protein134g

116%

Total Fat188g

Saturated Fat63g

Monounsaturated Fat65g

Polyunsaturated Fat45g

179%

Omega-3 Fatty Acids15g

178%

Omega-6 Fatty Acids30g

Cholesterol1149mg

Calcium 101%	•	Vitamin A 213%
Chloride 101%	•	Vitamin B6 1058%
Chromium 106%	•	Vitamin B12 688%
Copper 206%	•	Vitamin C 163%
Iodine 138%	•	Vitamin D 118%
Iron 243%	•	Vitamin E 190%
Magnesium 116%	•	Vitamin K 101%
Manganese 135%	•	Thiamin 1119%
Molybdenum 100%	•	Riboflavin 1172%
Phosphorus 143%	•	Niacin 100%
Potassium 104%	•	Folate 105%
Selenium 298%	•	Pantothenic Acid 359%
Sodium 131%	•	Biotin 302%
Sulfur 131%	•	Choline 164%
Zinc 154%

* Percent Daily Values are based on "Male DRI, 160lbs 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
the trougnouf diet 1.13 (KETO, 175lb, more casein)	trougnouf	6 Nov '14	17 Nov '14
the trougnouf diet 1.14 (KETO, 175lb, use up CP)	trougnouf	3 Dec '14	1 Jan '15
the trougnouf diet 1.15 (KETO, egg)	trougnouf	1 Jan '15	1 Jan '15
the trougnouf diet 1.16 (KETO-friendly, egg, reduced mammal)	trougnouf	2 Jan '15	2 Jan '15
the trougnouf diet 1.16-temp (KETO-friendly, egg, reduced mammal, temporarily with flaxseed)	trougnouf	2 Jan '15	2 Jan '15
the trougnouf diet 1.17	trougnouf	11 Jan '15	3 Jan '15
the trougnouf diet 1.17 (use up oils)	trougnouf	11 Jan '15	22 Jan '15
This recipe	trougnouf	22 Jan '15	22 Jan '15
Recipes based on this one:
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the trougnouf diet 1.24 (50g carbs) (2150cal)	trougnouf	31 Jan '16	7 Dec '15
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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
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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

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Nutrition Facts

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

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Nutrition Facts

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

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