Name: the trougnouf diet 2.01 (raw)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 60g Seeds, flaxseed; 0.57g Iodized Salt; 60g Seeds, sunflower seed kernels, dried; 0g Chocolate, dark, 70-85% cacao solids; 40g Nuts, almonds; 40g Nuts, cashew nuts, raw; 0g Nuts, walnuts, english; 0g Nuts, hazelnuts or filberts; 60g Carrots, raw; 0.75pill Natur-D; 69g Kiwifruit, green, raw; 0g Seeds, pumpkin and squash seed kernels, dried; 0g Oil, coconut; 0.91g Choline bitartrate; 150g Cheese, gouda; 0g Seeds, pumpkin and squash seed kernels, dried; 300g Avocados, raw, all commercial varieties

Amount		Ingredient	€ / day	Source
60	g	Seeds, flaxseed	€0.14	Marche des Tanneurs
0.57	g	Iodized Salt	€0.00
60	g	Seeds, sunflower seed kernels, dried	€0.23	Natural Corner
0	g	Chocolate, dark, 70-85% cacao solids	€0.00	Marche des Tanneurs
40	g	Nuts, almonds	€0.71	Marche des Tanneurs
40	g	Nuts, cashew nuts, raw	€0.59	Marche des Tanneurs
0	g	Nuts, walnuts, english	€0.00	Marche des Tanneurs
0	g	Nuts, hazelnuts or filberts	€0.00	Marche des Tanneurs
60	g	Carrots, raw	€0.07	Marche des Tanneurs
0.75	pill	Natur-D	€0.06	Natural Corner
69	g	Kiwifruit, green, raw	€0.18	Marche des Tanneurs
0	g	Seeds, pumpkin and squash seed kernels, dried	€0.00	Marche des Tanneurs
0	g	Oil, coconut	€0.00	Delhaize
0.91	g	Choline bitartrate	€0.05	Amazon
150	g	Cheese, gouda	€3.00
0	g	Seeds, pumpkin and squash seed kernels, dried	€0.00
300	g	Avocados, raw, all commercial varieties	€2.50	Marche des Tanneurs
Amounts for: Total Daily Cost:			€7.54	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

16% Carb, 14% Protein, 70% Fat

Calories2204

% Daily Values*

Total Carbohydrate95g

185%

Dietary Fiber 52g

86%

Protein84g

Total Fat179g

Saturated Fat42g

Monounsaturated Fat79g

Polyunsaturated Fat46g

1471%

Omega-3 Fatty Acids15g

862%

Omega-6 Fatty Acids17g

Cholesterol171mg

Calcium 145%	•	Vitamin A 380%
Chloride 87%	•	Vitamin B6 179%
Chromium 1%	•	Vitamin B12 96%
Copper 427%	•	Vitamin C 110%
Iodine 101%	•	Vitamin D 100%
Iron 164%	•	Vitamin E 265%
Magnesium 192%	•	Vitamin K 99%
Manganese 208%	•	Thiamin 202%
Molybdenum 7%	•	Riboflavin 133%
Phosphorus 319%	•	Niacin 93%
Potassium 99%	•	Folate 130%
Selenium 145%	•	Pantothenic Acid 135%
Sodium 172%	•	Biotin 178%
Sulfur 160%	•	Choline 100%
Zinc 156%

* Percent Daily Values are based on "Male DRI, 2100 cal, Keto, 98g protein". 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	Seeds, flaxseed	60	g	Powder	Marche des Tanneurs	1000	€2.40	€0.14	17	320	17.3	10.97
2	Iodized Salt	0.57	g	Powder		737	€1.97	€0.00	1293	0	0.0	0.00
3	Seeds, sunflower seed kernels, dried	60	g	Powder	Natural Corner	100	€0.39	€0.23	2	350	12.0	12.47
4	Chocolate, dark, 70-85% cacao solids	0	g	Powder	Marche des Tanneurs	100	€1.45	€0.00		0	0.0	0.00
5	Nuts, almonds	40	g	Powder	Marche des Tanneurs	1000	€17.80	€0.71	25	232	8.6	8.46
6	Nuts, cashew nuts, raw	40	g	Powder	Marche des Tanneurs	1000	€14.70	€0.59	25	221	12.1	7.29
7	Nuts, walnuts, english	0	g	Powder	Marche des Tanneurs	1000	€14.88	€0.00		0	0.0	0.00
8	Nuts, hazelnuts or filberts	0	g	Powder	Marche des Tanneurs	1000	€15.60	€0.00		0	0.0	0.00
9	Carrots, raw	60	g	Powder	Marche des Tanneurs	1000	€1.09	€0.07	17	25	5.7	0.56
10	Natur-D	0.75	pill	Pill	Natural Corner	100	€8.46	€0.06	133	0	0.0	0.00
11	Kiwifruit, green, raw	69	g	Powder	Marche des Tanneurs	1000	€2.60	€0.18	14	42	10.1	0.79
12	Seeds, pumpkin and squash seed kernels, dried	0	g	Powder	Marche des Tanneurs	1000	€7.04	€0.00		0	0.0	0.00
13	Oil, coconut	0	g	Powder	Delhaize	600	€9.95	€0.00		0	0.0	0.00
14	Choline bitartrate	0.91	g	Powder	Amazon	100	€5.51	€0.05	110	0	0.0	0.00
15	Cheese, gouda	150	g	Powder		1000	€20.00	€3.00	7	534	3.3	37.41
16	Seeds, pumpkin and squash seed kernels, dried	0	g	Powder		0	€0.00	€0.00		0	0.0	0.00
17	Avocados, raw, all commercial varieties	300	g	Powder	Marche des Tanneurs	120	€1.00	€2.50	0	480	25.6	6.00
	Total						€124.84	€7.54		2204	94.8	83.94
	Target									2100	0.0	98.00
	% Reached									105%		86%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2100	2204	105%
Carbohydrates (g)	0	94.8
Protein (g)	98	83.94	86%
Total Fat (g)	0	179.33
Saturated Fat (g)	0	42.34
Monounsaturated Fat (g)	0	78.83
Polyunsaturated Fat (g)	0	45.89
Omega-3 Fatty Acids (g)	1	14.71	1471%
Omega-6 Fatty Acids (g)	2	17.24	862%
Total Fiber (g)	28	51.7	185%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	171

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	11397	10000	380%
Vitamin B6 (mg)	1.3	2.3	100	179%
Vitamin B12 (ug)	2.4	2.3		96%
Vitamin C (mg)	90	99	2000	110%
Vitamin D (IU)	600	601	4000	100%
Vitamin E (IU)	22.4	59	1000	265%
Vitamin K (ug)	120	118		99%
Thiamin (mg)	1.2	2.43		202%
Riboflavin (mg)	1.3	1.731		133%
Niacin (mg)	16	14.855	35	93%
Folate (ug)	400	519	1000	130%
Pantothenic Acid (mg)	5	6.77		135%
Biotin (ug)	30	53		178%
Choline (mg)	550	550.582	3500	100%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.45	2.5	145%
Chloride (g)	2.3	2	3.6	87%
Chromium (ug)	30	0		1%
Copper (mg)	0.9	3.843	10	427%
Iodine (ug)	150	151	1100	101%
Iron (mg)	8	13.1479	45	164%
Magnesium (mg)	420	804.4		192%
Manganese (mg)	2.3	4.789	11	208%
Molybdenum (ug)	45	3	2000	7%
Phosphorus (g)	0.7	2.23	4	319%
Potassium (g)	3.5	3.476		99%
Selenium (ug)	55	80	400	145%
Sodium (g)	1.5	2.587	2.3	172%
Sulfur (g)	2	3.2		160%
Zinc (mg)	11	17.1746	40	156%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
Real food	trougnouf	17 Sep '16	17 Sep '16
Copy of Real food	trougnouf	17 Sep '16	17 Sep '16
Real food	trougnouf	18 Sep '16	18 Sep '16
Real food (sweet potatoes)	trougnouf	18 Sep '16	29 Sep '16
Real food (shiitake)	trougnouf	30 Sep '16	2 Oct '16
Real food 1.1	trougnouf	4 Oct '16	6 Oct '16
Real food 1.2 (kale)	trougnouf	6 Oct '16	4 Nov '16
Real food 1.3b (cashews)	trougnouf	5 Nov '16	5 Nov '16
Real food 1.3c (sesame)	trougnouf	5 Nov '16	15 Nov '16
Real food 1.4	trougnouf	15 Nov '16	24 Nov '16
Real food 1.5	trougnouf	24 Nov '16	24 Nov '16
Real food 1.6	trougnouf	3 Jan '17	22 Dec '16
Real food 1.7	trougnouf	22 Dec '16	28 Dec '16
Copy of Real food 1.	trougnouf	28 Dec '16	1 Jan '17
Real food 1.8	trougnouf	12 Jan '17	14 Feb '17
Real food 1.9	trougnouf	14 Feb '17	17 Feb '17
Real food 1.10	trougnouf	19 Feb '17	10 Mar '17
Real food 1.11	trougnouf	18 Apr '17	2 Jul '17
the trougnouf diet 2.00	trougnouf	1 Aug '17	11 Feb '18
the trougnouf diet 2.01	trougnouf	11 Feb '18	11 Feb '18
2g of the trougnouf diet 2.01	trougnouf	11 Feb '18	11 Feb '18
yog of the trougnouf diet 2.01	trougnouf	11 Feb '18	11 Feb '18
This recipe	trougnouf	11 Feb '18	11 Feb '18
Recipes based on this one:
the trougnouf diet 2022	trougnouf	8 May '22	12 Apr '22
the trougnouf diet 2019	trougnouf	6 Apr '22	26 Nov '19
2018-03-27 grocery list	trougnouf	27 Mar '18	27 Mar '18
2018-03-14 grocery list	trougnouf	14 Mar '18	14 Mar '18
2018-02-25 grocery list	trougnouf	25 Feb '18	25 Feb '18
the trougnouf diet 3.00d (solid and optionally liquid, raw or not)	trougnouf	13 Feb '18	13 Feb '18
the trougnouf diet 3.00c (solid and optionally liquid, raw or not)	trougnouf	12 Feb '18	12 Feb '18
the trougnouf diet 3.00b (solid and optionally liquid, raw or not)	trougnouf	12 Feb '18	12 Feb '18
the trougnouf diet 3.00 (solid and optionally liquid, raw or not)	trougnouf	12 Feb '18	12 Feb '18

the trougnouf diet 2.01 (raw) PrivateKetogenic

Nutrition Facts

Nutrient Profile: Male DRI, 2100 cal, Keto, 98g protein Change

No reviews yet - why not add the first one?

the trougnouf diet 2.01 (raw) PrivateKetogenic

Nutrition Facts

Nutrient Profile: Male DRI, 2100 cal, Keto, 98g proteinChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: Male DRI, 2100 cal, Keto, 98g protein Change