Name: the trougnouf diet 1.18.2015-07-23 (2150cal, wheyless)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2.5g Iodised Salt; 9g GNC Mega Men® Sport - Vanilla Bean; 12g Whole grain oat flour+; 43g Oil, coconut; 5g Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass); 54g Oil, olive, salad or cooking; 1.5g Potassium Citrate; 0.5g Super Red Drink Powder; 2g Chlorella Blue-Green Algae Powder; 13g Almond meal/flour; 10g Whey Protein Isolate 90% Powder (Unflavored); 10g Optimum Nutrition 100% Casein Protein; 150g Egg, whole, raw, fresh; 0.03g Vitamin D3 (Cholecalciferol) Powder; 15g Cocoa+, dry powder, unsweetened; 1.5g Potassium Chloride; 2g Calcium Citrate; 4g Red Palm Oil; 15g Salmon Oil; 10g Flaxseed Meal+; 1.5g Choline bitartrate; 10g Coconut flour; 113g Bananas, raw; 60g Blueberries, frozen, unsweetened; 60g Strawberries, frozen, unsweetened; 71g BRM hemp protein powder; 0.1g Zinc Gluconate; 71g Rice protein powder; 2g Methylsulfonylmethane

Amount		Ingredient	$ / day	Source
2.5	g	Iodised Salt	$0.00	Anywhere
9	g	GNC Mega Men® Sport - Vanilla Bean	$0.40	Amazon
12	g	Whole grain oat flour+	$0.05	Bob's Red Mill
43	g	Oil, coconut	$0.55	Aldi
5	g	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	$0.21	Amazon
54	g	Oil, olive, salad or cooking	$0.36	Aldi
1.5	g	Potassium Citrate	$0.05	Bulksupplements
0.5	g	Super Red Drink Powder	$0.03	Trader Joe's
2	g	Chlorella Blue-Green Algae Powder	$0.22	BulkSupplements
13	g	Almond meal/flour	$0.26	Amazon
10	g	Whey Protein Isolate 90% Powder (Unflavored)	$0.27	Hard Rhino
10	g	Optimum Nutrition 100% Casein Protein	$0.29	Amazon
150	g	Egg, whole, raw, fresh	$1.05
0.03	g	Vitamin D3 (Cholecalciferol) Powder	$0.00	Bulksupplements
15	g	Cocoa+, dry powder, unsweetened	$0.15	Trader Joe's
1.5	g	Potassium Chloride	$0.04	BulkSupplements
2	g	Calcium Citrate	$0.09	Bulksupplements
4	g	Red Palm Oil	$0.05	Nutiva
15	g	Salmon Oil	$0.30	Jedwards
10	g	Flaxseed Meal+	$0.07	Amazon
1.5	g	Choline bitartrate	$0.04	Hard Rhino
10	g	Coconut flour	$0.08	Amazon
113	g	Bananas, raw	$0.14	Aldi
60	g	Blueberries, frozen, unsweetened	$0.17	Aldi
60	g	Strawberries, frozen, unsweetened	$0.29	Aldi
71	g	BRM hemp protein powder	$1.17	Amazon
0.1	g	Zinc Gluconate	$0.01	BulkSupplements
71	g	Rice protein powder	$1.80	Amazon
2	g	Methylsulfonylmethane	$0.06	BulkSupplements
Amounts for: Total Daily Cost:			$8.21	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

18% Carb, 24% Protein, 58% Fat

Calories2155

% Daily Values*

Total Carbohydrate108g

167%

Dietary Fiber 47g

101%

Protein139g

Total Fat153g

Saturated Fat59g

Monounsaturated Fat59g

Polyunsaturated Fat20g

837%

Omega-3 Fatty Acids8g

739%

Omega-6 Fatty Acids15g

Cholesterol642mg

Calcium 103%	•	Vitamin A 307%
Chloride 102%	•	Vitamin B6 1021%
Chromium 195%	•	Vitamin B12 626%
Copper 182%	•	Vitamin C 200%
Iodine 133%	•	Vitamin D 569%
Iron 436%	•	Vitamin E 109%
Magnesium 170%	•	Vitamin K 101%
Manganese 137%	•	Thiamin 1063%
Molybdenum 69%	•	Riboflavin 1067%
Phosphorus 312%	•	Niacin 103%
Potassium 103%	•	Folate 104%
Selenium 203%	•	Pantothenic Acid 312%
Sodium 103%	•	Biotin 295%
Sulfur 102%	•	Choline 198%
Zinc 217%

* Percent Daily Values are based on "Male DRI, 2150 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.

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Parent Recipes:	Author	Last Updated	Created
ingredients	trougnouf	26 Nov '19	16 May '14
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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
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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
the trougnouf diet 1.17 (use up oils more coconut)	trougnouf	22 Jan '15	11 Mar '15
the trougnouf diet 1.17 (2150cal)	trougnouf	15 Mar '15	29 Mar '15
the trougnouf diet 1.17.2015-03-29 (2150cal)	trougnouf	29 Mar '15	26 Apr '15
the trougnouf diet 1.17.2015-04-26 (2000cal)	trougnouf	26 Apr '15	26 Apr '15
the trougnouf diet 1.17.2015-04-26 (2000cal) -wg-2eggs	trougnouf	26 Apr '15	18 May '15
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the trougnouf diet 1.17.2015-05-20 (2000cal) +misc ingr&banana	trougnouf	20 May '15	23 May '15
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the trougnouf diet 1.17.2015-06-17 (2150cal) +berries	trougnouf	17 Jun '15	25 Jun '15
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the trougnouf diet 1.18.2015-07-23 (2150cal, wheyless) Private

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Nutrient Profile: Male DRI, 2150 cal, Keto, Athlete-friendly Change

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the trougnouf diet 1.18.2015-07-23 (2150cal, wheyless) Private

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Nutrient Profile: Male DRI, 2150 cal, Keto, Athlete-friendlyChange

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Nutrient Profile: Male DRI, 2150 cal, Keto, Athlete-friendly Change