the trougnouf diet 2019 WIP Private

Last updated November 30, 2019 Copy
AmountIngredient$ / daySource
80gSeeds, flaxseed$0.19Marche des Tanneurs
173gSeeds, sunflower seed kernels, dried$0.67Natural Corner
0gChocolate, dark, 70-85% cacao solids$0.00Marche des Tanneurs
0.75pillNatur-D$0.06Natural Corner
0gCheese, gouda$0.00
0gSpinach, cooked, boiled, drained, without salt$0.00
0gEgg, whole, cooked, fried$0.00
0gPeppers, sweet, yellow, raw$0.00
4.1gLo Salt$0.04Delhaize
0gSeeds, sesame seeds, whole, dried$0.00
1gAmazing Grass Green Superfood, Original$0.11Amazon.de
11gWheat Grass Powder$0.55Amazon
1gAcerola powder$0.18LYO
0gEgg, whole, raw, fresh$0.00
0gSpices, parsley, dried$0.00
9gSpinach powder (freeze-dried)$0.96Lyo
20gKale powder (freeze-dried)$2.13Lyo
1gNuts, almonds$0.02Marche des Tanneurs
1gCholine bitartrate$0.06Amazon
150gNuts, cashew nuts, raw$2.21Marche des Tanneurs
10gEgg, whole, dried$0.00
10gBeverages, Protein powder whey based$0.00
0gMatcha tea powder$0.00
Amounts for:
Total Daily Cost:
$7.16Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
18% Carb, 16% Protein, 66% Fat
Calories2553
% Daily Values*
Total Carbohydrate118g
186%
Dietary Fiber 52g
105%
Protein102g
Total Fat195g
Saturated Fat24g
Monounsaturated Fat76g
Polyunsaturated Fat76g
1837%
Omega-3 Fatty Acids18g
855%
Omega-6 Fatty Acids17g
Cholesterol165mg
* 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
80
gPowderMarche des Tanneurs1000
$2.40
$0.19
1342723.114.63
2
Seeds, sunflower seed kernels, dried
173
gPowderNatural Corner100
$0.39
$0.67
1101034.635.95
3
Chocolate, dark, 70-85% cacao solids
0
gPowderMarche des Tanneurs100
$1.45
$0.0000.00.00
4
Natur-D
0.75
pillPillNatural Corner100
$8.46
$0.06
13300.00.00
5
Cheese, gouda
0
gPowder1000
$20.00
$0.0000.00.00
6
Spinach, cooked, boiled, drained, without salt
0
gPowder0$0.00$0.0000.00.00
7
Egg, whole, cooked, fried
0
gPowder300
$2.19
$0.0000.00.00
8
Peppers, sweet, yellow, raw
0
gPowder0$0.00$0.0000.00.00
9
Lo Salt
4.1
gPowderDelhaize350
$3.59
$0.04
8500.00.00
10
Seeds, sesame seeds, whole, dried
0
gPowder0$0.00$0.0000.00.00
11
Amazing Grass Green Superfood, Original
1
gPowderAmazon.de240
$25.80
$0.11
24040.50.25
12
Wheat Grass Powder
11
gPowderAmazon800
$39.71
$0.55
73485.52.75
13
Acerola powder
1
gPowderLYO50
$9.00
$0.18
5040.70.08
14
Egg, whole, raw, fresh
0
gPaste600
$4.19
$0.0000.00.00
15
Spices, parsley, dried
0
gPowder0$0.00$0.0000.00.00
16
Spinach powder (freeze-dried)
9
gPowderLyo40
$4.25
$0.96
4263.22.61
17
Kale powder (freeze-dried)
20
gPowderLyo40
$4.25
$2.13
21024.06.00
18
Nuts, almonds
1
gPowderMarche des Tanneurs1000
$17.80
$0.02
100060.20.21
19
Choline bitartrate
1
gPowderAmazon100
$5.51
$0.06
10000.00.00
20
Nuts, cashew nuts, raw
150
gPowderMarche des Tanneurs1000
$14.70
$2.21
783045.327.33
21
Egg, whole, dried
10
gPowder0$0.00$0.000610.24.84
22
Beverages, Protein powder whey based
10
gPowder0$0.00$0.000350.67.81
23
Matcha tea powder
0
gPowder0$0.00$0.0000.00.00
Total
$163.69
$7.16
2553118.0102.46
Target
21000.098.00
% Reached
122%105%
Safe Maximum
00.00.00
% Max Reached
N/AN/A
Nutrient Profile: Male DRI, 2100 cal, Keto, 98g proteinChange
MacroTargetRecipeMax%
Calories (kcal)21002553122%
Carbohydrates (g)0118
Protein (g)98102.46105%
Total Fat (g)0195.26
Saturated Fat (g)024.06
Monounsaturated Fat (g)075.81
Polyunsaturated Fat (g)075.62
Omega-3 Fatty Acids (g)118.371837%
Omega-6 Fatty Acids (g)217.11855%
Total Fiber (g)2852.2186%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)0164.6
VitaminsTargetRecipeMax%
Vitamin A (IU)3000977410000326%
Vitamin B6 (mg)1.34.1100315%
Vitamin B12 (ug)2.40.730%
Vitamin C (mg)903782000420%
Vitamin D (IU)6006004000100%
Vitamin E (IU)22.41011000451%
Vitamin K (ug)12015091258%
Thiamin (mg)1.2216.391> 5000%
Riboflavin (mg)1.32.393184%
Niacin (mg)1621.65235135%
Folate (ug)4009631000241%
Pantothenic Acid (mg)56.107122%
Biotin (ug)30115383%
Choline (mg)550719.1673500131%
MineralsTargetRecipeMax%
Calcium (g)10.82.580%
Chloride (g)2.303.60%
Chromium (ug)3000%
Copper (mg)0.97.55510839%
Iodine (ug)15025110017%
Iron (mg)830.702845384%
Magnesium (mg)4201464.3349%
Manganese (mg)2.311.00111478%
Molybdenum (ug)45020000%
Phosphorus (g)0.72.9094416%
Potassium (g)3.55.739164%
Selenium (ug)55172400313%
Sodium (g)1.51.0412.369%
Sulfur (g)23.6180%
Zinc (mg)1122.932840208%

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