Name: the trougnouf diet 1.22-temp1 (2150cal, oat)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 3g Iodised Salt; 47g Oil, coconut; 2g Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass); 63g Oil, olive, salad or cooking; 1.5g Potassium Citrate; 0.03g Vitamin D3 (Cholecalciferol) Powder; 5g Cocoa+, dry powder, unsweetened; 5g Red Palm Oil; 15g Salmon Oil; 1.5g Choline bitartrate; 226g Bananas, raw; 50g Blueberries, frozen, unsweetened; 50g Strawberries, frozen, unsweetened; 50g BRM hemp protein powder; 29g Rice protein powder; 5.5g Methylsulfonylmethane; 50g Protein Whey Chocolate; 40g Micellar Casein; 4g Flaxseed Meal+; 29g Soy Protein Powder (Trader Joe's, vanilla flavored); 1g Potassium Chloride; 10g Whole grain oat flour+; 10g Almond meal/flour

Amount		Ingredient	$ / day	Source
3	g	Iodised Salt	$0.01	Anywhere
47	g	Oil, coconut	$0.60	Aldi
2	g	Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)	$0.08	Amazon
63	g	Oil, olive, salad or cooking	$0.42	Aldi
1.5	g	Potassium Citrate	$0.05	Bulksupplements
0.03	g	Vitamin D3 (Cholecalciferol) Powder	$0.00	Bulksupplements
5	g	Cocoa+, dry powder, unsweetened	$0.05	Trader Joe's
5	g	Red Palm Oil	$0.06	Nutiva
15	g	Salmon Oil	$0.30	Jedwards
1.5	g	Choline bitartrate	$0.04	Hard Rhino
226	g	Bananas, raw	$0.28	Aldi
50	g	Blueberries, frozen, unsweetened	$0.15	Aldi
50	g	Strawberries, frozen, unsweetened	$0.24	Aldi
50	g	BRM hemp protein powder	$0.83	Amazon
29	g	Rice protein powder	$0.74	Amazon
5.5	g	Methylsulfonylmethane	$0.16	BulkSupplements
50	g	Protein Whey Chocolate	$1.43	Trader Joe's
40	g	Micellar Casein	$1.32	Amazon
4	g	Flaxseed Meal+	$0.03	Amazon
29	g	Soy Protein Powder (Trader Joe's, vanilla flavored)	$0.51	Trader Joe's
1	g	Potassium Chloride	$0.03	BulkSupplements
10	g	Whole grain oat flour+	$0.04	Bob's Red Mill
10	g	Almond meal/flour	$0.20	Amazon
Amounts for: Total Daily Cost:			$7.57	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

19% Carb, 24% Protein, 57% Fat

Calories2157

% Daily Values*

Total Carbohydrate114g

101%

Dietary Fiber 28g

100%

Protein139g

Total Fat149g

Saturated Fat58g

Monounsaturated Fat59g

Polyunsaturated Fat17g

724%

Omega-3 Fatty Acids7g

582%

Omega-6 Fatty Acids12g

Cholesterol121mg

Calcium 240%	•	Vitamin A 324%
Chloride 107%	•	Vitamin B6 196%
Chromium 226%	•	Vitamin B12 221%
Copper 263%	•	Vitamin C 107%
Iodine 192%	•	Vitamin D 598%
Iron 485%	•	Vitamin E 181%
Magnesium 153%	•	Vitamin K 101%
Manganese 217%	•	Thiamin 120%
Molybdenum 325%	•	Riboflavin 158%
Phosphorus 259%	•	Niacin 126%
Potassium 103%	•	Folate 104%
Selenium 104%	•	Pantothenic Acid 189%
Sodium 110%	•	Biotin 861%
Sulfur 102%	•	Choline 118%
Zinc 138%

* 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
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
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
the trougnouf diet 1.17.2015-05-22 (2000cal) +misc ingr&banana.DO	trougnouf	23 May '15	26 May '15
the trougnouf diet 1.17.2015-05-25 (2000cal) +misc ingr&banana	trougnouf	26 May '15	11 Jun '15
the trougnouf diet 1.17.2015-06-10 (2150cal) +misc ingr&banana	trougnouf	11 Jun '15	17 Jun '15
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
the trougnouf diet 1.17.2015-07-16 (2150cal, strawberries, blueberries, salmon oil)	trougnouf	17 Jul '15	18 Jul '15
the trougnouf diet 1.17.2015-07-18 (2150cal, strawberries, blueberries, salmon oil, zinc)	trougnouf	18 Jul '15	23 Jul '15
the trougnouf diet 1.18.2015-07-23 (2150cal, wheyless)	trougnouf	24 Jul '15	24 Jul '15
the trougnouf diet 1.18.2015-07-23 (2150cal, wheyless)	trougnouf	24 Jul '15	24 Jul '15
the trougnouf diet 1.18.2015-07-23 (2150cal)	trougnouf	24 Jul '15	6 Aug '15
the trougnouf diet 1.18.2015-08-05 (2150cal eggless)	trougnouf	6 Aug '15	23 Aug '15
the trougnouf diet 1.18.2015-08-23 (2150cal 1/2rice)	trougnouf	23 Aug '15	31 Aug '15
the trougnouf diet 1.20 (2150cal)	trougnouf	31 Aug '15	6 Sep '15
the trougnouf diet 1.210 (2150cal, without GNC Megamen)	trougnouf	6 Sep '15	6 Sep '15
the trougnouf diet 1.21 (2150cal, with GNC Megamen)	trougnouf	6 Sep '15	3 Oct '15
the trougnouf diet 1.22 (2150cal)	trougnouf	3 Oct '15	4 Oct '15
This recipe	trougnouf	4 Oct '15	4 Oct '15
Recipes based on this one:
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2016-03-16 of the trougnouf diet 1.24b (50g carbs, 2150cal, no salmon oil)	trougnouf	16 Mar '16	16 Mar '16
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the trougnouf diet 1.22-temp1 (2150cal, oat) Private

Nutrition Facts

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

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the trougnouf diet 1.22-temp1 (2150cal, oat) 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