Name: the trougnouf diet 1.18.2015-08-23 (2150cal 1/2rice)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 3g Iodised Salt; 6g GNC Mega Men® Sport - Vanilla Bean; 27g Whole grain oat flour+; 46g Oil, coconut; 6g Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass); 44g Oil, olive, salad or cooking; 2g Potassium Citrate; 0.5g Super Red Drink Powder; 4g Chlorella Blue-Green Algae Powder; 46g Almond meal/flour; 34g Whey Protein Isolate 90% Powder (Unflavored); 34g Optimum Nutrition 100% Casein Protein; 0g Egg, whole, raw, fresh; 0.03g Vitamin D3 (Cholecalciferol) Powder; 15g Cocoa+, dry powder, unsweetened; 1g Potassium Chloride; 0.5g Calcium Citrate; 4g Red Palm Oil; 15g Salmon Oil; 8g Flaxseed Meal+; 1.5g Choline bitartrate; 10g Coconut flour; 113g Bananas, raw; 60g Blueberries, frozen, unsweetened; 60g Strawberries, frozen, unsweetened; 69g BRM hemp protein powder; 0.1g Zinc Gluconate; 34g Rice protein powder; 4g Methylsulfonylmethane; 0g Protein Whey Chocolate

Amount		Ingredient	$ / day	Source
3	g	Iodised Salt	$0.01	Anywhere
6	g	GNC Mega Men® Sport - Vanilla Bean	$0.27	Amazon
27	g	Whole grain oat flour+	$0.11	Bob's Red Mill
46	g	Oil, coconut	$0.59	Aldi
6	g	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	$0.25	Amazon
44	g	Oil, olive, salad or cooking	$0.29	Aldi
2	g	Potassium Citrate	$0.07	Bulksupplements
0.5	g	Super Red Drink Powder	$0.03	Trader Joe's
4	g	Chlorella Blue-Green Algae Powder	$0.44	BulkSupplements
46	g	Almond meal/flour	$0.93	Amazon
34	g	Whey Protein Isolate 90% Powder (Unflavored)	$0.90	Hard Rhino
34	g	Optimum Nutrition 100% Casein Protein	$0.98	Amazon
0	g	Egg, whole, raw, fresh	$0.00
0.03	g	Vitamin D3 (Cholecalciferol) Powder	$0.00	Bulksupplements
15	g	Cocoa+, dry powder, unsweetened	$0.15	Trader Joe's
1	g	Potassium Chloride	$0.03	BulkSupplements
0.5	g	Calcium Citrate	$0.02	Bulksupplements
4	g	Red Palm Oil	$0.05	Nutiva
15	g	Salmon Oil	$0.30	Jedwards
8	g	Flaxseed Meal+	$0.05	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
69	g	BRM hemp protein powder	$1.14	Amazon
0.1	g	Zinc Gluconate	$0.01	BulkSupplements
34	g	Rice protein powder	$0.86	Amazon
4	g	Methylsulfonylmethane	$0.12	BulkSupplements
0	g	Protein Whey Chocolate	$0.00	Trader Joe's
Amounts for: Total Daily Cost:			$8.34	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

20% Carb, 23% Protein, 57% Fat

Calories2155

% Daily Values*

Total Carbohydrate121g

174%

Dietary Fiber 49g

101%

Protein139g

Total Fat149g

Saturated Fat57g

Monounsaturated Fat57g

Polyunsaturated Fat20g

793%

Omega-3 Fatty Acids8g

784%

Omega-6 Fatty Acids16g

Cholesterol95mg

Calcium 109%	•	Vitamin A 322%
Chloride 106%	•	Vitamin B6 686%
Chromium 168%	•	Vitamin B12 444%
Copper 195%	•	Vitamin C 174%
Iodine 159%	•	Vitamin D 560%
Iron 365%	•	Vitamin E 140%
Magnesium 190%	•	Vitamin K 103%
Manganese 193%	•	Thiamin 726%
Molybdenum 101%	•	Riboflavin 726%
Phosphorus 269%	•	Niacin 100%
Potassium 102%	•	Folate 105%
Selenium 101%	•	Pantothenic Acid 189%
Sodium 112%	•	Biotin 292%
Sulfur 108%	•	Choline 121%
Zinc 195%

* 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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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
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Nutrition Facts

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

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the trougnouf diet 1.18.2015-08-23 (2150cal 1/2rice) Private

Nutrition Facts

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

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