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; 6g GNC Mega Men® Sport - Vanilla Bean; 28g Whole grain oat flour+; 40g Oil, coconut; 7g Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass); 36g Oil, olive, salad or cooking; 1g Potassium Citrate; 0.5g Super Red Drink Powder; 2g Chlorella Blue-Green Algae Powder; 43g 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; 12g Flaxseed Meal+; 1.5g Choline bitartrate; 10g Coconut flour; 113g Bananas, raw; 60g Blueberries, frozen, unsweetened; 60g Strawberries, frozen, unsweetened; 63g BRM hemp protein powder; 0.1g Zinc Gluconate; 63g Rice protein powder; 2g Methylsulfonylmethane

Amount		Ingredient	$ / day	Source
2.5	g	Iodised Salt	$0.00	Anywhere
6	g	GNC Mega Men® Sport - Vanilla Bean	$0.27	Amazon
28	g	Whole grain oat flour+	$0.11	Bob's Red Mill
40	g	Oil, coconut	$0.51	Aldi
7	g	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	$0.29	Amazon
36	g	Oil, olive, salad or cooking	$0.24	Aldi
1	g	Potassium Citrate	$0.03	Bulksupplements
0.5	g	Super Red Drink Powder	$0.03	Trader Joe's
2	g	Chlorella Blue-Green Algae Powder	$0.22	BulkSupplements
43	g	Almond meal/flour	$0.87	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
12	g	Flaxseed Meal+	$0.08	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
63	g	BRM hemp protein powder	$1.04	Amazon
0.1	g	Zinc Gluconate	$0.01	BulkSupplements
63	g	Rice protein powder	$1.60	Amazon
2	g	Methylsulfonylmethane	$0.06	BulkSupplements
Amounts for: Total Daily Cost:			$8.34	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

20% Carb, 23% Protein, 57% Fat

Calories2157

% Daily Values*

Total Carbohydrate122g

177%

Dietary Fiber 50g

100%

Protein139g

Total Fat148g

Saturated Fat55g

Monounsaturated Fat55g

Polyunsaturated Fat22g

840%

Omega-3 Fatty Acids8g

831%

Omega-6 Fatty Acids17g

Cholesterol640mg

Calcium 108%	•	Vitamin A 325%
Chloride 103%	•	Vitamin B6 705%
Chromium 169%	•	Vitamin B12 453%
Copper 210%	•	Vitamin C 176%
Iodine 129%	•	Vitamin D 561%
Iron 430%	•	Vitamin E 137%
Magnesium 182%	•	Vitamin K 103%
Manganese 201%	•	Thiamin 731%
Molybdenum 101%	•	Riboflavin 782%
Phosphorus 322%	•	Niacin 100%
Potassium 105%	•	Folate 102%
Selenium 189%	•	Pantothenic Acid 235%
Sodium 101%	•	Biotin 286%
Sulfur 103%	•	Choline 201%
Zinc 213%

* 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
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the trougnouf diet 1.06 (fish oil)	trougnouf	29 Jun '14	26 Jun '14
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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
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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
the trougnouf diet 1.17.2015-05-18 (2000cal) +misc ingr	trougnouf	18 May '15	20 May '15
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
the trougnouf diet 1.17.2015-06-24 (2150cal) w/berries (BRM hemp)	trougnouf	25 Jun '15	17 Jul '15
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This recipe	trougnouf	24 Jul '15	24 Jul '15
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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