Name: the trougnouf diet 3.00c (solid and optionally liquid, raw or not)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 50g Seeds, flaxseed; 0.4g Iodized Salt; 13g Seeds, sunflower seed kernels, dried; 0g Chocolate, dark, 70-85% cacao solids; 0g Nuts, almonds; 0g Nuts, cashew nuts, raw; 60g Carrots, raw; 0.75pill Natur-D; 140g Kiwifruit, green, raw; 0g Seeds, pumpkin and squash seed kernels, dried; 100g Cheese, gouda; 300g Avocados, raw, all commercial varieties; 150g Egg, whole, raw, fresh; 0g Mushrooms, white, raw; 76g Hemp seed, hulled

Amount		Ingredient	€ / day	Source
50	g	Seeds, flaxseed	€0.12	Marche des Tanneurs
0.4	g	Iodized Salt	€0.00
13	g	Seeds, sunflower seed kernels, dried	€0.05	Natural Corner
0	g	Chocolate, dark, 70-85% cacao solids	€0.00	Marche des Tanneurs
0	g	Nuts, almonds	€0.00	Marche des Tanneurs
0	g	Nuts, cashew nuts, raw	€0.00	Marche des Tanneurs
60	g	Carrots, raw	€0.07	Marche des Tanneurs
0.75	pill	Natur-D	€0.06	Natural Corner
140	g	Kiwifruit, green, raw	€0.36	Marche des Tanneurs
0	g	Seeds, pumpkin and squash seed kernels, dried	€0.00	Marche des Tanneurs
100	g	Cheese, gouda	€2.00
300	g	Avocados, raw, all commercial varieties	€2.50	Marche des Tanneurs
150	g	Egg, whole, raw, fresh	€1.09
0	g	Mushrooms, white, raw	€0.00
76	g	Hemp seed, hulled	€1.93	Bio-planet
Amounts for: Total Daily Cost:			€8.19	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

16% Carb, 17% Protein, 67% Fat

Calories1924

% Daily Values*

Total Carbohydrate79g

156%

Dietary Fiber 44g

90%

Protein88g

Total Fat151g

Saturated Fat35g

Monounsaturated Fat53g

Polyunsaturated Fat56g

1891%

Omega-3 Fatty Acids19g

1640%

Omega-6 Fatty Acids33g

Cholesterol672mg

Calcium 108%	•	Vitamin A 399%
Chloride 63%	•	Vitamin B6 165%
Chromium 1%	•	Vitamin B12 120%
Copper 331%	•	Vitamin C 182%
Iodine 72%	•	Vitamin D 101%
Iron 184%	•	Vitamin E 101%
Magnesium 223%	•	Vitamin K 110%
Manganese 347%	•	Thiamin 196%
Molybdenum 7%	•	Riboflavin 140%
Phosphorus 390%	•	Niacin 100%
Potassium 109%	•	Folate 134%
Selenium 149%	•	Pantothenic Acid 226%
Sodium 134%	•	Biotin 75%
Sulfur 138%	•	Choline 102%
Zinc 168%

* 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	50	g	Powder	Marche des Tanneurs	1000	€2.40	€0.12	20	267	14.4	9.14
2	Iodized Salt	0.4	g	Powder		737	€1.97	€0.00	1843	0	0.0	0.00
3	Seeds, sunflower seed kernels, dried	13	g	Powder	Natural Corner	100	€0.39	€0.05	8	76	2.6	2.70
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	0	g	Powder	Marche des Tanneurs	1000	€17.80	€0.00		0	0.0	0.00
6	Nuts, cashew nuts, raw	0	g	Powder	Marche des Tanneurs	1000	€14.70	€0.00		0	0.0	0.00
7	Carrots, raw	60	g	Powder	Marche des Tanneurs	1000	€1.09	€0.07	17	25	5.7	0.56
8	Natur-D	0.75	pill	Pill	Natural Corner	100	€8.46	€0.06	133	0	0.0	0.00
9	Kiwifruit, green, raw	140	g	Powder	Marche des Tanneurs	1000	€2.60	€0.36	7	85	20.5	1.60
10	Seeds, pumpkin and squash seed kernels, dried	0	g	Powder	Marche des Tanneurs	1000	€7.04	€0.00		0	0.0	0.00
11	Cheese, gouda	100	g	Powder		1000	€20.00	€2.00	10	356	2.2	24.94
12	Avocados, raw, all commercial varieties	300	g	Powder	Marche des Tanneurs	120	€1.00	€2.50	0	480	25.6	6.00
13	Egg, whole, raw, fresh	150	g	Powder		300	€2.19	€1.09	2	215	1.1	18.84
14	Mushrooms, white, raw	0	g	Powder		0	€0.00	€0.00		0	0.0	0.00
15	Hemp seed, hulled	76	g	Powder	Bio-planet	200	€5.09	€1.93	3	420	6.6	23.99
	Total						€86.18	€8.19		1924	78.8	87.77
	Target									2100	0.0	98.00
	% Reached									92%		90%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2100	1924	92%
Carbohydrates (g)	0	78.8
Protein (g)	98	87.77	90%
Total Fat (g)	0	151.38
Saturated Fat (g)	0	34.65
Monounsaturated Fat (g)	0	52.98
Polyunsaturated Fat (g)	0	55.77
Omega-3 Fatty Acids (g)	1	18.91	1891%
Omega-6 Fatty Acids (g)	2	32.79	1640%
Total Fiber (g)	28	43.8	156%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	672

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	11971	10000	399%
Vitamin B6 (mg)	1.3	2.1	100	165%
Vitamin B12 (ug)	2.4	2.9		120%
Vitamin C (mg)	90	164	2000	182%
Vitamin D (IU)	600	604	4000	101%
Vitamin E (IU)	22.4	23	1000	101%
Vitamin K (ug)	120	132		110%
Thiamin (mg)	1.2	2.352		196%
Riboflavin (mg)	1.3	1.823		140%
Niacin (mg)	16	16.072	35	100%
Folate (ug)	400	538	1000	134%
Pantothenic Acid (mg)	5	11.286		226%
Biotin (ug)	30	22		75%
Choline (mg)	550	561.413	3500	102%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.08	2.5	108%
Chloride (g)	2.3	1.445	3.6	63%
Chromium (ug)	30	0		1%
Copper (mg)	0.9	2.983	10	331%
Iodine (ug)	150	108	1100	72%
Iron (mg)	8	14.7185	45	184%
Magnesium (mg)	420	935.3		223%
Manganese (mg)	2.3	7.973	11	347%
Molybdenum (ug)	45	3	2000	7%
Phosphorus (g)	0.7	2.728	4	390%
Potassium (g)	3.5	3.814		109%
Selenium (ug)	55	82	400	149%
Sodium (g)	1.5	2.007	2.3	134%
Sulfur (g)	2	2.76		138%
Zinc (mg)	11	18.439	40	168%

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the trougnouf diet 3.00c (solid and optionally liquid, raw or not)

Nutrition Facts

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

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