Name: the trougnouf diet 1.17.2015-05-22 (2000cal) +misc ingr&banana.DO
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 3g Iodised Salt; 53g Hemp protein powder; 9g GNC Mega Men® Sport - Vanilla Bean; 12g Whole grain oat flour; 32g Oil, coconut; 7.5g Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass); 34g Oil, olive, salad or cooking; 3g Potassium Citrate; 0.5g Super Red Drink Powder; 1.5g Chlorella Blue-Green Algae Powder; 13g Almond meal/flour; 53g Whey Protein Isolate 90% Powder (Unflavored); 20g Optimum Nutrition 100% Casein Protein; 10g MP Combat Protein Powder; 150g Egg, whole, raw, fresh; 0.03g Vitamin D3 (Cholecalciferol) Powder; 14g Cocoa, dry powder, unsweetened; 1g Potassium Chloride; 0g Oil, wheat germ; 10g Hemp seed oil; 0.5g Calcium Citrate; 3g Red Palm Oil; 0g Flaxseed Meal; 0g Oil, grapeseed; 5g Salmon Oil; 0g Magnesium Glycinate; 36g Flaxseed Meal+; 0.5g Choline bitartrate; 0g Methylsulfonylmethane; 10g Coconut flour

Amount		Ingredient	$ / day	Source
3	g	Iodised Salt	$0.01	Anywhere
53	g	Hemp protein powder	$0.79	Amazon
9	g	GNC Mega Men® Sport - Vanilla Bean	$0.40	Amazon
12	g	Whole grain oat flour	$0.05	Bob's Red Mill
32	g	Oil, coconut	$0.41	Aldi
7.5	g	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	$0.31	Amazon
34	g	Oil, olive, salad or cooking	$0.22	Aldi
3	g	Potassium Citrate	$0.10	Bulksupplements
0.5	g	Super Red Drink Powder	$0.03	Trader Joe's
1.5	g	Chlorella Blue-Green Algae Powder	$0.16	BulkSupplements
13	g	Almond meal/flour	$0.26	Amazon
53	g	Whey Protein Isolate 90% Powder (Unflavored)	$1.41	Hard Rhino
20	g	Optimum Nutrition 100% Casein Protein	$0.58	Amazon
10	g	MP Combat Protein Powder	$0.20	Costco
150	g	Egg, whole, raw, fresh	$1.05
0.03	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
0	g	Oil, wheat germ	$0.00	Jedwards
10	g	Hemp seed oil	$0.14	Jedwards
0.5	g	Calcium Citrate	$0.02	Bulksupplements
3	g	Red Palm Oil	$0.04	Nutiva
0	g	Flaxseed Meal	$0.00	Amazon
0	g	Oil, grapeseed	$0.00
5	g	Salmon Oil	$0.38	Jedwards
0	g	Magnesium Glycinate	$0.00	BulkSupplements
36	g	Flaxseed Meal+	$0.25	Amazon
0.5	g	Choline bitartrate	$0.01	Hard Rhino
0	g	Methylsulfonylmethane	$0.00	Amazon
10	g	Coconut flour	$0.08	Amazon
15	g	Seeds, sesame flour, partially defatted	$0.00
10	g	Cashew meal	$0.00	Trader Joe's
113	g	Bananas, raw	$0.14	Aldi
Amounts for: Total Daily Cost:			$7.22	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

20% Carb, 25% Protein, 55% Fat

Calories2003

% Daily Values*

Total Carbohydrate109g

182%

Dietary Fiber 51g

100%

Protein139g

112%

Total Fat135g

Saturated Fat46g

Monounsaturated Fat46g

Polyunsaturated Fat32g

119%

Omega-3 Fatty Acids10g

118%

Omega-6 Fatty Acids20g

Cholesterol615mg

Calcium 101%	•	Vitamin A 306%
Chloride 105%	•	Vitamin B6 1019%
Chromium 103%	•	Vitamin B12 616%
Copper 229%	•	Vitamin C 173%
Iodine 148%	•	Vitamin D 569%
Iron 274%	•	Vitamin E 101%
Magnesium 116%	•	Vitamin K 101%
Manganese 165%	•	Thiamin 1091%
Molybdenum 104%	•	Riboflavin 1081%
Phosphorus 125%	•	Niacin 110%
Potassium 105%	•	Folate 101%
Selenium 219%	•	Pantothenic Acid 314%
Sodium 119%	•	Biotin 288%
Sulfur 105%	•	Choline 122%
Zinc 157%

* Percent Daily Values are based on "Male DRI, 2000 cal, Keto, Athlete-friendly". 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	Iodised Salt	3	g	Powder	Anywhere	500	$0.90	$0.01	167	0	0.0	0.00
2	Hemp protein powder	53	g	Powder	Amazon	1360	$20.29	$0.79	26	141	21.2	19.43
3	GNC Mega Men® Sport - Vanilla Bean	9	g	Powder	Amazon	1080	$47.98	$0.40	120	30	3.8	2.50
4	Whole grain oat flour	12	g	Powder	Bob's Red Mill	11440	$46.48	$0.05	953	48	7.8	2.10
5	Oil, coconut	32	g	Powder	Aldi	392	$4.99	$0.41	12	276	0.0	0.00
6	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	7.5	g	Powder	Amazon	800	$33.43	$0.31	107	33	3.8	1.88
7	Oil, olive, salad or cooking	34	g	Liquid	Aldi	452	$2.99	$0.22	13	301	0.0	0.00
8	Potassium Citrate	3	g	Powder	Bulksupplements	1000	$34.96	$0.10	333	0	0.0	0.00
9	Super Red Drink Powder	0.5	g	Powder	Trader Joe's	300	$19.99	$0.03	600	2	0.5	0.03
10	Chlorella Blue-Green Algae Powder	1.5	g	Powder	BulkSupplements	100	$10.96	$0.16	67	6	0.5	0.84
11	Almond meal/flour	13	g	Powder	Amazon	1812	$36.68	$0.26	139	74	2.8	2.79
12	Whey Protein Isolate 90% Powder (Unflavored)	53	g	Powder	Hard Rhino	10000	$265.99	$1.41	189	201	1.1	47.17
13	Optimum Nutrition 100% Casein Protein	20	g	Powder	Amazon	1814	$52.44	$0.58	91	71	1.8	14.12
14	MP Combat Protein Powder	10	g	Powder	Costco	2269	$44.78	$0.20	227	40	1.4	7.14
15	Egg, whole, raw, fresh	150	g	Paste		600	$4.19	$1.05	4	215	1.1	18.84
16	Vitamin D3 (Cholecalciferol) Powder	0.03	g	Powder	Bulksupplements	100	$12.96	$0.00	3333	0	0.0	0.00
17	Cocoa, dry powder, unsweetened	14	g	Powder	Trader Joe's	255	$2.49	$0.14	18	32	8.1	2.74
18	Potassium Chloride	1	g	Powder	BulkSupplements	500	$12.96	$0.03	500	0	0.0	0.00
19	Oil, wheat germ	0	g	Liquid	Jedwards	3500	$52.51	$0.00		0	0.0	0.00
20	Hemp seed oil	10	g	Liquid	Jedwards	3500	$49.01	$0.14	350	89	0.0	0.00
21	Calcium Citrate	0.5	g	Powder	Bulksupplements	250	$10.96	$0.02	500	0	0.0	0.00
22	Red Palm Oil	3	g	Liquid	Nutiva	3500	$43.70	$0.04	1167	28	0.0	0.00
23	Flaxseed Meal	0	g	Powder	Amazon	3629	$24.76	$0.00		0	0.0	0.00
24	Oil, grapeseed	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
25	Salmon Oil	5	g	Liquid	Jedwards	438	$32.96	$0.38	88	0	0.0	0.00
26	Magnesium Glycinate	0	g	Powder	BulkSupplements	500	$31.96	$0.00		0	0.0	0.00
27	Flaxseed Meal+	36	g	Powder	Amazon	3629	$24.76	$0.25	101	177	15.2	8.03
28	Choline bitartrate	0.5	g	Powder	Hard Rhino	500	$14.25	$0.01	1000	0	0.0	0.00
29	Methylsulfonylmethane	0	g	Powder	Amazon	250	$12.89	$0.00		0	0.0	0.00
30	Coconut flour	10	g	Powder	Amazon	1360	$11.54	$0.08	136	25	6.1	2.22
31	Seeds, sesame flour, partially defatted	15	g	Powder		907	$0.00	$0.00	60	57	5.3	6.05
32	Cashew meal	10	g	Powder	Trader Joe's	454	$0.00	$0.00	45	57	2.9	1.79
33	Bananas, raw	113	g	Paste	Aldi	354	$0.44	$0.14	3	101	25.8	1.23
	Total						$965.20	$7.22		2003	108.9	138.90
	Target									2000	0.0	138.60
	% Reached									100%		100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2003	100%
Carbohydrates (g)	0	108.9
Protein (g)	138.6	138.9	100%
Total Fat (g)	120	134.61	112%
Saturated Fat (g)	0	45.87
Monounsaturated Fat (g)	0	46.02
Polyunsaturated Fat (g)	0	32.42
Omega-3 Fatty Acids (g)	8.5	10.11	119%
Omega-6 Fatty Acids (g)	17	20.02	118%
Total Fiber (g)	28	51	182%
Soluble Fiber (g)	0	0.9
Insoluble Fiber (g)	0	5.9
Cholesterol (mg)	0	615.474

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	9178	10000	306%
Vitamin B6 (mg)	1.3	13.2	100	1019%
Vitamin B12 (ug)	2.4	14.8		616%
Vitamin C (mg)	90	156	2000	173%
Vitamin D (IU)	600	3414	4000	569%
Vitamin E (IU)	22.4	23	1000	101%
Vitamin K (ug)	120	121		101%
Thiamin (mg)	1.2	13.097		1091%
Riboflavin (mg)	1.3	14.05		1081%
Niacin (mg)	16	17.52	35	110%
Folate (ug)	400	405	1000	101%
Pantothenic Acid (mg)	5	15.713		314%
Biotin (ug)	30	86		288%
Choline (mg)	550	671.521	3500	122%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.01	2.5	101%
Chloride (g)	2.3	2.405	3.6	105%
Chromium (ug)	30	31		103%
Copper (mg)	0.9	2.061	10	229%
Iodine (ug)	150	222	1100	148%
Iron (mg)	8	21.8952	45	274%
Magnesium (mg)	420	487		116%
Manganese (mg)	2.3	3.79	11	165%
Molybdenum (ug)	45	47	2000	104%
Phosphorus (g)	0.7	0.877	4	125%
Potassium (g)	3.5	3.666		105%
Selenium (ug)	55	120	400	219%
Sodium (g)	1.5	1.783	2.3	119%
Sulfur (g)	2	2.09		105%
Zinc (mg)	11	17.2418	40	157%

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the trougnouf diet 1.17.2015-05-22 (2000cal) +misc ingr&banana.DO Private

Nutrition Facts

Nutrient Profile: Male DRI, 2000 cal, Keto, Athlete-friendly Change

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the trougnouf diet 1.17.2015-05-22 (2000cal) +misc ingr&banana.DO Private

Nutrition Facts

Nutrient Profile: Male DRI, 2000 cal, Keto, Athlete-friendlyChange

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Nutrient Profile: Male DRI, 2000 cal, Keto, Athlete-friendly Change