Name: the trougnouf diet 2019
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 135g Seeds, flaxseed; 109g Seeds, sunflower seed kernels, dried; 0.5pill Natur-D; 3g Lo Salt; 53g Seeds, sesame seeds, whole, dried; 7g Wheat Grass Powder; 1g Acerola powder; 1g Kale powder (freeze-dried); 1g Choline bitartrate; 50g Nuts, cashew nuts, raw; 0.25g BulkPowders Complete Multivitamin Complex™ Powder; 3g Iodised Salt

Amount		Ingredient	€ / day	Source
135	g	Seeds, flaxseed	€0.32	Marche des Tanneurs
109	g	Seeds, sunflower seed kernels, dried	€0.43	Natural Corner
0.5	pill	Natur-D	€0.04	Natural Corner
3	g	Lo Salt	€0.03	Delhaize
53	g	Seeds, sesame seeds, whole, dried	€0.00
7	g	Wheat Grass Powder	€0.50	farmaline.be
1	g	Acerola powder	€0.18	LYO
1	g	Kale powder (freeze-dried)	€0.11	Lyo
1	g	Choline bitartrate	€0.06	Amazon
50	g	Nuts, cashew nuts, raw	€0.73	Marche des Tanneurs
0.25	g	BulkPowders Complete Multivitamin Complex™ Powder	€0.02	BulkPowders
3	g	Iodised Salt	€0.01	Anywhere
Amounts for: Total Daily Cost:			€2.43	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

18% Carb, 13% Protein, 69% Fat

Calories1977

% Daily Values*

Total Carbohydrate93g

201%

Dietary Fiber 56g

69%

Protein68g

Total Fat161g

Saturated Fat17g

Monounsaturated Fat52g

Polyunsaturated Fat79g

3104%

Omega-3 Fatty Acids31g

1159%

Omega-6 Fatty Acids23g

Cholesterol0mg

Calcium 104%	•	Vitamin A 121%
Chloride 78%	•	Vitamin B6 379%
Chromium 28%	•	Vitamin B12 351%
Copper 765%	•	Vitamin C 247%
Iodine 105%	•	Vitamin D 108%
Iron 340%	•	Vitamin E 269%
Magnesium 294%	•	Vitamin K 125%
Manganese 357%	•	Thiamin 1196%
Molybdenum 0%	•	Riboflavin 261%
Phosphorus 318%	•	Niacin 118%
Potassium 105%	•	Folate 136%
Selenium 240%	•	Pantothenic Acid 103%
Sodium 111%	•	Biotin 240%
Sulfur 143%	•	Choline 107%
Zinc 178%

* 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	135	g	Powder	Marche des Tanneurs	1000	€2.40	€0.32	7	721	39.0	24.69
2	Seeds, sunflower seed kernels, dried	109	g	Powder	Natural Corner	100	€0.39	€0.43	1	637	21.8	22.65
3	Natur-D	0.5	pill	Pill	Natural Corner	100	€8.46	€0.04	200	0	0.0	0.00
4	Lo Salt	3	g	Powder	Delhaize	350	€3.59	€0.03	117	0	0.0	0.00
5	Seeds, sesame seeds, whole, dried	53	g	Powder		0	€0.00	€0.00	0	304	12.4	9.40
6	Wheat Grass Powder	7	g	Powder	farmaline.be	200	€14.33	€0.50	29	31	3.5	1.75
7	Acerola powder	1	g	Powder	LYO	50	€9.00	€0.18	50	4	0.7	0.08
8	Kale powder (freeze-dried)	1	g	Powder	Lyo	40	€4.25	€0.11	40	5	0.2	0.30
9	Choline bitartrate	1	g	Powder	Amazon	100	€5.51	€0.06	100	0	0.0	0.00
10	Nuts, cashew nuts, raw	50	g	Powder	Marche des Tanneurs	1000	€14.70	€0.73	20	277	15.1	9.11
11	BulkPowders Complete Multivitamin Complex™ Powder	0.25	g	Powder	BulkPowders	100	€9.49	€0.02	400	0	0.0	0.00
12	Iodised Salt	3	g	Powder	Anywhere	500	€0.90	€0.01	167	0	0.0	0.00
	Total						€73.02	€2.43		1977	92.7	67.98
	Target									2100	0.0	98.00
	% Reached									94%		69%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2100	1977	94%
Carbohydrates (g)	0	92.7
Protein (g)	98	67.98	69%
Total Fat (g)	0	161.34
Saturated Fat (g)	0	17.39
Monounsaturated Fat (g)	0	52.2
Polyunsaturated Fat (g)	0	79.47
Omega-3 Fatty Acids (g)	1	31.04	3104%
Omega-6 Fatty Acids (g)	2	23.19	1159%
Total Fiber (g)	28	56.3	201%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3641	10000	121%
Vitamin B6 (mg)	1.3	4.9	100	379%
Vitamin B12 (ug)	2.4	8.4		351%
Vitamin C (mg)	90	222	2000	247%
Vitamin D (IU)	600	649	4000	108%
Vitamin E (IU)	22.4	60	1000	269%
Vitamin K (ug)	120	151		125%
Thiamin (mg)	1.2	14.347		1196%
Riboflavin (mg)	1.3	3.389		261%
Niacin (mg)	16	18.9	35	118%
Folate (ug)	400	542	1000	136%
Pantothenic Acid (mg)	5	5.151		103%
Biotin (ug)	30	72		240%
Choline (mg)	550	589.937	3500	107%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.04	2.5	104%
Chloride (g)	2.3	1.8	3.6	78%
Chromium (ug)	30	8		28%
Copper (mg)	0.9	6.885	10	765%
Iodine (ug)	150	157	1100	105%
Iron (mg)	8	27.2095	45	340%
Magnesium (mg)	420	1233.3		294%
Manganese (mg)	2.3	8.214	11	357%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	2.223	4	318%
Potassium (g)	3.5	3.669		105%
Selenium (ug)	55	132	400	240%
Sodium (g)	1.5	1.667	2.3	111%
Sulfur (g)	2	2.87		143%
Zinc (mg)	11	19.6067	40	178%

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
the trougnouf diet 2.01 (raw)	trougnouf	11 Feb '18	11 Feb '18
the trougnouf diet 2.01 (eggs)	trougnouf	11 Feb '18	11 Feb '18
Copy of the trougnouf diet 2.01 (eggs)	trougnouf	11 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 3.00b (solid and optionally liquid, raw or not)	trougnouf	12 Feb '18	12 Feb '18
the trougnouf diet 3.00c (solid and optionally liquid, raw or not)	trougnouf	12 Feb '18	13 Feb '18
the trougnouf diet 3.00d (solid and optionally liquid, raw or not)	trougnouf	13 Feb '18	23 Sep '18
the trougnouf diet 2018-09-23	trougnouf	23 Sep '18	18 Nov '19
the trougnouf diet 2019 WIP	trougnouf	30 Nov '19	26 Nov '19
This recipe	trougnouf	6 Apr '22	26 Nov '19
Recipes based on this one:
the trougnouf diet 2022	trougnouf	8 May '22	12 Apr '22

the trougnouf diet 2019 KetogenicVegan

Nutrition Facts

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

No reviews yet - why not add the first one?

the trougnouf diet 2019 KetogenicVegan

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