Name: the trougnouf diet 2022-min
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 50g Seeds, flaxseed; 55g Seeds, sunflower seed kernels, dried; 4.4g Lo Salt; 6g Wheat Grass Powder; 1g Acerola powder; 2g Kale powder (freeze-dried); 1.1g Choline bitartrate; 0g Nuts, cashew nuts, raw; 1g BulkPowders Complete Multivitamin Complex™ Powder; 3g Iodised Salt; 33g Seeds, sesame seeds, whole, dried; 53g Seeds, chia seeds, dried; 0g Nuts, walnuts, english; 15g Peanuts, all types, raw; 10g Spices, poppy seed; 9g Hemp seed, hulled; 10g Nuts, hazelnuts or filberts; 9g Cereals, oats, regular and quick, not fortified, dry; 10g Nutritional Yeast

Amount		Ingredient	€ / day	Source
50	g	Seeds, flaxseed	€0.12	Marche des Tanneurs
55	g	Seeds, sunflower seed kernels, dried	€0.21	Natural Corner
4.4	g	Lo Salt	€0.05	Delhaize
6	g	Wheat Grass Powder	€0.43	farmaline.be
1	g	Acerola powder	€0.18	LYO
2	g	Kale powder (freeze-dried)	€0.21	Lyo
1.1	g	Choline bitartrate	€0.06	Amazon
0	g	Nuts, cashew nuts, raw	€0.00	Marche des Tanneurs
1	g	BulkPowders Complete Multivitamin Complex™ Powder	€0.09	BulkPowders
3	g	Iodised Salt	€0.01	Anywhere
33	g	Seeds, sesame seeds, whole, dried	€0.15	farmaline.be
53	g	Seeds, chia seeds, dried	€0.63	Nutsupply.com
0	g	Nuts, walnuts, english	€0.00
15	g	Peanuts, all types, raw	€0.12	Nutsupply.com
10	g	Spices, poppy seed	€0.16	Nutsupply.com
9	g	Hemp seed, hulled	€0.18	Nutsupply.com
10	g	Nuts, hazelnuts or filberts	€0.18	Nutsupply.com
9	g	Cereals, oats, regular and quick, not fortified, dry	€0.03
10	g	Nutritional Yeast	€0.23	bulk.com
Amounts for: Total Daily Cost:			€3.03	Add Ingredients to Amazon Cart

strong textnote:

max. 50g/day flax per https://www.healthyflax.org/health/ask-expert.php

Nutrition Facts

Amount Per Day

21% Carb, 15% Protein, 64% Fat

Calories1392

% Daily Values*

26%

Total Carbohydrate77g

181%

Dietary Fiber 51g

44%

Protein53g

170%

Total Fat105g

Saturated Fat11g

Monounsaturated Fat31g

Polyunsaturated Fat56g

1363%

Omega-3 Fatty Acids22g

128%

Omega-6 Fatty Acids22g

Cholesterol0mg

Calcium 123%	•	Vitamin A 122%
Chloride 78%	•	Vitamin B6 783%
Chromium 95%	•	Vitamin B12 1392%
Copper 463%	•	Vitamin C 296%
Iodine 103%	•	Vitamin D 166%
Iron 304%	•	Vitamin E 194%
Magnesium 213%	•	Vitamin K 163%
Manganese 341%	•	Thiamin 2463%
Molybdenum 0%	•	Riboflavin 749%
Phosphorus 267%	•	Niacin 166%
Potassium 101%	•	Folate 192%
Selenium 204%	•	Pantothenic Acid 215%
Sodium 126%	•	Biotin 121%
Sulfur 100%	•	Choline 106%
Zinc 167%

* Percent Daily Values are based on "US DRI std male 19-50 2221cal". 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	50	g	Powder	Marche des Tanneurs	1000	€2.40	€0.12	20	267	14.4	9.14
2	Seeds, sunflower seed kernels, dried	55	g	Powder	Natural Corner	100	€0.39	€0.21	2	321	11.0	11.43
3	Lo Salt	4.4	g	Powder	Delhaize	350	€3.59	€0.05	80	0	0.0	0.00
4	Wheat Grass Powder	6	g	Powder	farmaline.be	200	€14.33	€0.43	33	26	3.0	1.50
5	Acerola powder	1	g	Powder	LYO	50	€9.00	€0.18	50	4	0.7	0.08
6	Kale powder (freeze-dried)	2	g	Powder	Lyo	40	€4.25	€0.21	20	10	0.4	0.60
7	Choline bitartrate	1.1	g	Powder	Amazon	100	€5.51	€0.06	91	0	0.0	0.00
8	Nuts, cashew nuts, raw	0	g	Powder	Marche des Tanneurs	1000	€14.70	€0.00		0	0.0	0.00
9	BulkPowders Complete Multivitamin Complex™ Powder	1	g	Powder	BulkPowders	100	€9.49	€0.09	100	0	0.0	0.00
10	Iodised Salt	3	g	Powder	Anywhere	500	€0.90	€0.01	167	0	0.0	0.00
11	Seeds, sesame seeds, whole, dried	33	g	Powder	farmaline.be	500	€2.21	€0.15	15	189	7.7	5.85
12	Seeds, chia seeds, dried	53	g	Powder	Nutsupply.com	500	€5.95	€0.63	9	258	22.3	8.77
13	Nuts, walnuts, english	0	g	Powder		1000	€20.00	€0.00		0	0.0	0.00
14	Peanuts, all types, raw	15	g	Powder	Nutsupply.com	1000	€7.95	€0.12	67	85	2.4	3.87
15	Spices, poppy seed	10	g	Powder	Nutsupply.com	500	€7.95	€0.16	50	53	2.8	1.80
16	Hemp seed, hulled	9	g	Powder	Nutsupply.com	500	€9.95	€0.18	56	50	0.8	2.84
17	Nuts, hazelnuts or filberts	10	g	Powder	Nutsupply.com	500	€8.95	€0.18	50	63	1.7	1.50
18	Cereals, oats, regular and quick, not fortified, dry	9	g	Powder		500	€1.39	€0.03	56	34	6.1	1.18
19	Nutritional Yeast	10	g	Powder	bulk.com	300	€6.99	€0.23	30	33	3.6	4.90
	Total						€135.90	€3.03		1392	77.0	53.46
	Target									2221	294.0	122.00
	% Reached									63%	26%	44%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2221	1392	63%
Carbohydrates (g)	294	77	26%
Protein (g)	122	53.46	44%
Total Fat (g)	62	105.31	170%
Saturated Fat (g)	0	10.97
Monounsaturated Fat (g)	0	30.86
Polyunsaturated Fat (g)	0	56.44
Omega-3 Fatty Acids (g)	1.6	21.82	1363%
Omega-6 Fatty Acids (g)	17	21.82	128%
Total Fiber (g)	28	50.8	181%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3675	10000	122%
Vitamin B6 (mg)	1.3	10.2	100	783%
Vitamin B12 (ug)	2.4	33.4		1392%
Vitamin C (mg)	90	266	2000	296%
Vitamin D (IU)	600	996	4000	166%
Vitamin E (IU)	20	39	1000	194%
Vitamin K (ug)	120	196		163%
Thiamin (mg)	1.2	29.561		2463%
Riboflavin (mg)	1.3	9.737		749%
Niacin (mg)	16	26.591	35	166%
Folate (ug)	400	768	1000	192%
Pantothenic Acid (mg)	5	10.75		215%
Biotin (ug)	30	36		121%
Choline (mg)	550	582.433	3500	106%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.23	2.5	123%
Chloride (g)	2.3	1.8	3.6	78%
Chromium (ug)	35	33		95%
Copper (mg)	0.9	4.17	10	463%
Iodine (ug)	150	155	1100	103%
Iron (mg)	8	24.3546	45	304%
Magnesium (mg)	420	893.4		213%
Manganese (mg)	2.3	7.84	11	341%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	1.868	4	267%
Potassium (g)	3.5	3.518		101%
Selenium (ug)	55	112	400	204%
Sodium (g)	1.5	1.886	2.3	126%
Sulfur (g)	2	2		100%
Zinc (mg)	11	18.3884	40	167%

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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
the trougnouf diet 2019	trougnouf	6 Apr '22	6 Apr '22
This recipe	trougnouf	12 Apr '22	6 Apr '22
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the trougnouf diet 2022	trougnouf	8 May '22	12 Apr '22

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Nutrition Facts

Nutrient Profile: US DRI std male 19-50 2221cal Change

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the trougnouf diet 2022-min Private

Nutrition Facts

Nutrient Profile: US DRI std male 19-50 2221calChange

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Nutrient Profile: US DRI std male 19-50 2221cal Change