Egg, Bean and Chorizo Tostada w/ Salsa Verde, Hard Boiled Eggs, Probiotic Salad, Black Tahini Noodles, Poached Chicken Breasts, Chicken Salad, Watermelon Salad, Digestive Apple Carrot Salad, Digestive Slaw, Tagliatelle w/ Tomatoes and Olives, Beets, Sweet and Sour Cucumber, Sauteéd Zucchini, Apples and Peanut Butter ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Meal Plan

Click on the 🌐 to manage a recipe and its ingredients.

Shopping List

Prep

Hard Boiled Eggs🌐

Total time: 12 min
Servings: 2
Equipment: Stove
  • 2 Eggs
  • Place eggs in cold water, enough to cover the eggs by about an inch.
  • Bring the water up to a rolling boil using high heat. Then remove from heat.
  • Cover and let simmer for 10 minutes.
  • Rinse eggs under cold water until they are chilled. Serve.

Poached Chicken Breasts🌐

Eight ounces raw boneless, skinless chicken breast yields about 1 cup sliced, diced or shredded cooked chicken.
Total time: 20 min
Servings: 1
Equipment: Stove
  • 1 Boneless Skinless Chicken Breasts
  • 1/8 tsp. Salt
  • Place boneless, skinless chicken breasts in a skillet or saucepan. Add lightly salted water to cover and bring to a boil.
  • Cover, reduce heat to a simmer and cook until no longer pink in the middle, 10–15 minutes, depending on size.

Breakfast

Egg, Bean and Chorizo Tostada w/ Salsa Verde🌐

Total time: 10 min
Servings: 2
Equipment: Stove
  • 1 c. Refried Beans w/ Chorizo
  • 2 Corn Tortillas, 6"
  • 2 Eggs, fried
  • 1 Avocados, ripe but firm, peeled and sliced
  • 6 Cherry Tomatoes
  • 1/3 c. Salsa Verde
  • 1 tbsp. Olive Oil | Butter | Ghee
  • 1/8 tsp. Sea Salt & Black Pepper
  • Place a medium sized pan on cooktop on high heat
  • While pan heats, place refried beans into a small pot and heat on medium heat, stir occasionally
  • One at a time heat tortillas in the pan, heat and then flip to other side, remove and set aside
  • Turn heat down to medium. Place a generous amount of butter, olive oil or ghee into hot pan, allow to melt and swirl so bottom of pan is generously covered
  • Crack eggs into pan and cook until the whites are firm but the eggs are runny, or to your liking.
  • While eggs cook, spread beans onto warm tortillas, slice avocado and tomatoes
  • Top beans with eggs, add avocado slices, tomatoes and garnish with salsa verde
  • Sprinkle with sea salt and pepper, serve!

Probiotic Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 2
  • 2 Hard Boiled Eggs, peeled
  • 3 Red Tomatoes
  • 1 Avocados, peeled and pitted
  • 1 tbsp. Plain Coconut Yogurt
  • 3/4 c. Sauerkraut
  • 1/4 tsp. Sea Salt
  • Dice the tomatoes, and chop the avocado and hard boiled eggs. Combine them in a large bowl.
  • Add the coconut yogurt and the sauerkraut. Toss and serve.

Lunch

Black Tahini Noodles🌐

From Jamie Oliver's 5 Ingredients
Total time: 13 min
Servings: 2
Equipment: Stove & Mortar & Pestle
  • 5 oz. Fine Rice Noodles
  • 2 Limes
  • 1 c. Watercress Sprouts
  • 7/4 oz. Dark Sesame Seeds
  • 2 tbsp. Teriyaki Sauce
  • Cook the noodles in boiling salted water according to the package instructions, then drain, reserving a cupful of cooking water. Meanwhile, finely grate the zest of 1 lime, snip the cress, and put both aside.
  • Toast the sesame seeds in a dry non-stick frying pan on a high heat for 1 minute, tossing regularly.
  • Reserving one-quarter of the seeds, pound the rest in a pestle and mortar until fairly fine, then muddle in the teriyaki and the juice of 1 lime. Taste, season to perfection with sea salt and black pepper, and you've got a black tahini!
  • Toss the noodles and black tahini together, loosening with a splash of reserved noodle water. Serve sprinkled with the lime zest, cress, and reserved seeds, with lime wedges on the side for squeezing over.

Chicken Salad🌐

Total time: 5 min
Servings: 2
  • 1 Poached Chicken Breasts, cut into bite-sized pieces
  • 4 oz. Water Chestnuts, drained and sliced
  • 2 oz. Seedless Raisins
  • 1/2 c. Celery Stalks, diced small
  • 1/3 c. Mayonnaise
  • 1 Fuji Apples, diced small
  • Place all ingredients in a mixing bowl.
  • Using a rubber spatula, mix ingredients together until thoroughly blended.

Watermelon Salad🌐

From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 15 min
Servings: 6
  • 1 Head of Celery
  • 1 Fennel Bulbs, with leafy tops
  • 9 lb. Mixed-Color Cherry Tomatoes
  • 1/4 Watermelon
  • 9 oz. Balls of Buffalo Mozzarella
  • Strip off the outer stalks of celery (and save for another day) and pull off and reserve the pale yellow inner leaves. Trim and very finely slice the rest of the celery and place in a bowl.
  • Reserving any leafy tops, trim and finely slice the fennel and halve or quarter the cherry tomatoes, then add to the bowl.
  • Remove the watermelon rind, picking out any large seeds, then slice into ¾-inch cubes, adding to the bowl as you go.
  • Toss everything together with a good pinch of sea salt and black pepper, and 2 tablespoons each of extra virgin olive oil and red wine vinegar.
  • Divide between plates or arrange on a large platter and spoon over the juices. Tear over the mozzarella, season with extra pepper, and scatter over the reserved celery leaves and fennel tops (if you have any).

Digestive Apple Carrot Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 2
  • 2 Green Apples, peeled and coarsely chopped
  • 1 c. Baby Carrots
  • 1/2 Lemons, juiced
  • Use a box grater or food processor to finely shred the apples and carrots.
  • Drizzle with lemon juice.

Digestive Slaw🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 2
  • 2 c. Cabbage, shredded
  • 1 c. Carrots, shredded
  • 1 tbsp. Apple Cider Vinegar
  • 1 tbsp. Maple Syrup
  • 1 tbsp. Olive Oil
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • Toss all ingredients and serve.

Dinner

Tagliatelle w/ Tomatoes and Olives🌐

It is essential to buy Parmesan in a piece for this dish. Find a good source - fresh Parmesan should not be unacceptably hard - and shave or grate it yourself. The flavour will be much more intense than that of a ready-grated product.
Total time: 15 min
Servings: 4
Equipment: Stove & Grill | Broiler
  • 3 tbsp. Olive Oil
  • 1 Garlic Cloves, crushed
  • 1 Small Onions, chopped
  • 4 tbsp. Dry White Wine
  • 6 Sun-Dried Tomatoes, chopped
  • 2 tbsp. Fresh Parsley, chopped
  • 1/2 c. Black Olives, Pitted, halved
  • 1 lb. Tagliatelle Pasta
  • 4 Tomatoes, halved
  • 1/8 tsp. Salt & Black Pepper
  • 1 tbsp. Parmesan Cheese, to serve
  • Heat 2 tbsp of the oil in a pan. Add the garlic and onion and cook for 2–3 minutes, stirring occasionally. Add the wine, sun-dried tomatoes and the parsley. Cook for 2 minutes. Stir in the black olives, lower the heat and leave the sauce over a low heat.
  • Preheat the grill (broiler). Cook the pasta in a large pan of lightly salted boiling water for about 3 minutes.
  • Put the tomatoes on a baking sheet and brush with the remaining oil. Grill (broil) for 3–4 minutes.
  • When the pasta rises to the surface of the boiling water, it is ready. Drain it thoroughly, return it to the pan and toss with the sauce. Pile into a bowl and add the grilled tomatoes. Grind black pepper over the top and add Parmesan shavings.

Sides

Beets🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 20 min
Servings: 2
Equipment: Stove
  • 4 Beets, peeled
  • 1/4 c. Fresh Parsley, chopped
  • 1 tbsp. Apple Cider Vinegar
  • 1/2 Lemons, juiced
  • 1/8 tsp. Sea Salt, to taste
  • Steam the beets for 15 minutes.
  • Set beets aside to cool down until cool enough to handle.
  • Dice beets and toss with parsley, apple cider vinegar, lemon juice and sea salt.

Sweet and Sour Cucumber🌐

This salad can be kept in the refrigerator for up to a week.
Total time: 10 min
Servings: 2
  • 1 Cucumbers, thinly sliced
  • 1/2 Onions, thinly sliced
  • 3 tbsp. Granulated Sugar
  • 5 tbsp. White Wine Vinegar | Apple Cider Vinegar
  • 2 tbsp. Water
  • 2 tbsp. Fresh Dill, chopped
  • 1/8 tsp. Salt
  • In a bowl, mix together the sliced cucumber and onion, season with salt and toss together until thouroughly combined. Leave to stand in a cool place for 5-10 minutes.
  • Add the sugar, vinegar, water and chopped dill to the cucumber mixture. Toss together until well combined, then chill for a few hours, or until ready to serve.

Sauteéd Zucchini🌐

Total time: 10 min
Servings: 2
Equipment: Stove
  • 1 Fresh Zucchini
  • 1 tbsp. Olive Oil
  • 1 Garlic Cloves, crushed
  • 1/8 tsp. Salt & Black Pepper, to taste
  • 1/4 Lemons, juiced, to taste
  • Heat the oil in a large skillet or frying pan over medium-high heat.
  • Wash and dry the zucchini, then slice into ⅓-inch thick slices.
  • Sauté the zucchini for 7–10 minutes, tossing regularly to ensure even cooking.
  • Add the crushed garlic and cook for another minute then season with salt, pepper, and lemon.

Snacks

Apples and Peanut Butter🌐

Total time: 1 min
Servings: 2
  • 2 Apples, sliced
  • 8 tbsp. Creamy Peanut Butter
  • Dip the apples in the peanut butter. Enjoy!
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Nutrients for Breakfast:
Protein, Starch, Resistant_Starch, Fiber_Total_Dietary, Total_lipid_fat, Fatty_Acids_Total_Trans, Fatty_acids_total_saturated, Fatty_acids_total_monounsaturated, Fatty_acids_total_polyunsaturated, Omega_3_EPA_DHA, Omega_3_ALA, Omega_6, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Vitamin_A, Carotene_Alpha, Carotene_Beta, Thiamin_B1, Riboflavin_B2, Niacin_B3, Pantothenic_Acid_B5, Vitamin_B_6, Folate_B9, Vitamin_B_12, Vitamin_C, Vitamin_K, Sodium_Na, Calcium_Ca, Potassium_K, Magnesium_Mg, Phosphorus_P, Iron_Fe, Zinc_Zn, Copper_Cu, Manganese_Mn, Selenium_Se, Iodine_I, Molybdenum_Mo, Energy_KCalorie, Lutein_Zeaxanthin, Choline
Nutrient targets RDA for Breakfast:
[Protein, 26.783006735305495]
[Starch, 130.98754564671967]
[Resistant_Starch, 11.031039528827812]
[Fiber_Total_Dietary, 6.677657330334096]
[Total_lipid_fat, 37.99536417930666]
[Fatty_Acids_Total_Trans, 2.3362049853467126]
[Fatty_acids_total_saturated, 11.911120467024297]
[Fatty_acids_total_monounsaturated, 68.83036974348579]
[Fatty_acids_total_polyunsaturated, 10.678350147339463]
[Omega_3_EPA_DHA, 0.2604754635719768]
[Omega_3_ALA, 1.7644712835287246]
[Omega_6, 13.392079510158588]
[Histidine, -0.4218882121271492]
[Isoleucine, -1.5560385866569018]
[Leucine, 34.76220702456737]
[Lysine, 2.4875255423952773]
[Phenylalanine, 2.22362864288031]
[Methionine, -0.08071192244504267]
[Threonine, -1.3128532128348371]
[Tryptophan, 0.1440542464380403]
[Valine, -2.0341840913465115]
[Arginine, 29.93822669099269]
[Glycine, 1.0945735721353216]
[Vitamin_A, 0.001121746831569399]
[Carotene_Alpha, 0.0014135334836051997]
[Carotene_Beta, -0.0008735344617028759]
[Thiamin_B1, 0.0007938343636639638]
[Riboflavin_B2, 0.0007793125013045547]
[Niacin_B3, 0.013549388235216207]
[Pantothenic_Acid_B5, 0.007253365907096988]
[Vitamin_B_6, 0.0006488586725692571]
[Folate_B9, 5.7859845303292345E-05]
[Vitamin_B_12, 3.727707340462226E-06]
[Vitamin_C, -0.3148713832481514]
[Vitamin_K, -0.00011232125941418832]
[Sodium_Na, 1.2612870669961072]
[Calcium_Ca, 1.4287425769606552]
[Potassium_K, 0.11907135859839141]
[Magnesium_Mg, 0.15236361545051497]
[Phosphorus_P, -0.20946540589725834]
[Iron_Fe, 0.015150123025202088]
[Zinc_Zn, 0.004388416577001844]
[Copper_Cu, -0.0008641618095002311]
[Manganese_Mn, -0.00452743136243815]
[Selenium_Se, -3.416022298603027E-05]
[Iodine_I, 0.00028673500471326655]
[Molybdenum_Mo, 6.446005293360943E-05]
[Energy_KCalorie, 1813.3233219898952]
[Lutein_Zeaxanthin, -0.0007457414048786177]
[Choline, 0.45947267063645014]
Nutrient targets TUL for Breakfast:
[Protein, 162.19967340197215]
[Starch, 424.39032342449747]
[Resistant_Starch, 24.572706195494476]
[Fiber_Total_Dietary, 63.10126844144521]
[Total_lipid_fat, 113.2268456607881]
[Fatty_Acids_Total_Trans, 4.843921034729428]
[Fatty_acids_total_saturated, 36.988280960851455]
[Fatty_acids_total_monounsaturated, 156.60043147188082]
[Fatty_acids_total_polyunsaturated, 38.764769900425875]
[Omega_3_EPA_DHA, 0.5614013894979027]
[Omega_3_ALA, 4.773730542787985]
[Omega_6, 38.469240003985746]
[Histidine, 21.01908401009507]
[Isoleucine, 19.884933635565318]
[Leucine, 74.25873480234515]
[Lysine, 9.935442209061943]
[Phenylalanine, 24.115989753991425]
[Methionine, 21.360260299777178]
[Threonine, 20.128119009387383]
[Tryptophan, 9.397526468660264]
[Valine, 19.40678813087571]
[Arginine, 63.79239335765936]
[Glycine, 31.56332357213532]
[Vitamin_A, 0.006312719053791623]
[Carotene_Alpha, 0.006604505705827423]
[Carotene_Beta, 0.0043174377605193475]
[Thiamin_B1, 0.003276473252552853]
[Riboflavin_B2, 0.003261951390193444]
[Niacin_B3, 0.06094522156854955]
[Pantothenic_Acid_B5, 0.01853808812931921]
[Vitamin_B_6, 0.22340927533923594]
[Folate_B9, 0.0014120265119699593]
[Vitamin_B_12, 9.144374007128892E-06]
[Vitamin_C, 4.029746672307404]
[Vitamin_K, 0.0017158037405858118]
[Sodium_Na, 3.066842622551664]
[Calcium_Ca, 4.814159243627321]
[Potassium_K, 5.987126914153946]
[Magnesium_Mg, 0.8745858376727372]
[Phosphorus_P, 7.238451260769407]
[Iron_Fe, 0.07608762302520207]
[Zinc_Zn, 0.07661063879922407]
[Copper_Cu, 0.019674032634944216]
[Manganese_Mn, 0.016236457526450736]
[Selenium_Se, 0.0007444856103473029]
[Iodine_I, 0.0024308322269354886]
[Molybdenum_Mo, 0.004476786441822498]
[Energy_KCalorie, 2264.712210878784]
[Lutein_Zeaxanthin, 0.041684814150676944]
[Choline, 7.399576837303117]
Nutrients for Lunch:
Protein, Starch, Resistant_Starch, Fiber_Total_Dietary, Total_lipid_fat, Fatty_Acids_Total_Trans, Fatty_acids_total_saturated, Fatty_acids_total_monounsaturated, Fatty_acids_total_polyunsaturated, Omega_3_EPA_DHA, Omega_3_ALA, Omega_6, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Vitamin_A, Carotene_Alpha, Carotene_Beta, Thiamin_B1, Riboflavin_B2, Niacin_B3, Pantothenic_Acid_B5, Vitamin_B_6, Folate_B9, Vitamin_B_12, Vitamin_C, Vitamin_K, Sodium_Na, Calcium_Ca, Potassium_K, Magnesium_Mg, Phosphorus_P, Iron_Fe, Zinc_Zn, Copper_Cu, Manganese_Mn, Selenium_Se, Iodine_I, Molybdenum_Mo, Energy_KCalorie, Lutein_Zeaxanthin, Choline
Nutrient targets RDA for Lunch:
[Protein, 32.13960808236659]
[Starch, 157.1850547760636]
[Resistant_Starch, 13.237247434593371]
[Fiber_Total_Dietary, 8.013188796400915]
[Total_lipid_fat, 45.59443701516799]
[Fatty_Acids_Total_Trans, 2.8034459824160547]
[Fatty_acids_total_saturated, 14.293344560429155]
[Fatty_acids_total_monounsaturated, 82.59644369218294]
[Fatty_acids_total_polyunsaturated, 12.814020176807354]
[Omega_3_EPA_DHA, 0.3125705562863721]
[Omega_3_ALA, 2.117365540234469]
[Omega_6, 16.070495412190304]
[Histidine, -0.506265854552579]
[Isoleucine, -1.8672463039882818]
[Leucine, 41.71464842948084]
[Lysine, 2.9850306508743323]
[Phenylalanine, 2.6683543714563718]
[Methionine, -0.0968543069340512]
[Threonine, -1.5754238554018043]
[Tryptophan, 0.17286509572564832]
[Valine, -2.4410209096158137]
[Arginine, 35.925872029191225]
[Glycine, 1.3134882865623858]
[Vitamin_A, 0.0013460961978832785]
[Carotene_Alpha, 0.0016962401803262395]
[Carotene_Beta, -0.001048241354043451]
[Thiamin_B1, 0.0009526012363967565]
[Riboflavin_B2, 0.0009351750015654655]
[Niacin_B3, 0.016259265882259448]
[Pantothenic_Acid_B5, 0.008704039088516384]
[Vitamin_B_6, 0.0007786304070831084]
[Folate_B9, 6.94318143639508E-05]
[Vitamin_B_12, 4.473248808554671E-06]
[Vitamin_C, -0.37784565989778157]
[Vitamin_K, -0.00013478551129702596]
[Sodium_Na, 1.5135444803953284]
[Calcium_Ca, 1.714491092352786]
[Potassium_K, 0.14288563031806967]
[Magnesium_Mg, 0.18283633854061793]
[Phosphorus_P, -0.25135848707671]
[Iron_Fe, 0.018180147630242505]
[Zinc_Zn, 0.005266099892402212]
[Copper_Cu, -0.001036994171400277]
[Manganese_Mn, -0.005432917634925779]
[Selenium_Se, -4.099226758323631E-05]
[Iodine_I, 0.0003440820056559198]
[Molybdenum_Mo, 7.735206352033132E-05]
[Energy_KCalorie, 2175.987986387874]
[Lutein_Zeaxanthin, -0.0008948896858543412]
[Choline, 0.5513672047637401]
Nutrient targets TUL for Lunch:
[Protein, 194.63960808236658]
[Starch, 509.2683881093969]
[Resistant_Starch, 29.487247434593368]
[Fiber_Total_Dietary, 75.72152212973424]
[Total_lipid_fat, 135.8722147929457]
[Fatty_Acids_Total_Trans, 5.812705241675314]
[Fatty_acids_total_saturated, 44.38593715302174]
[Fatty_acids_total_monounsaturated, 187.92051776625695]
[Fatty_acids_total_polyunsaturated, 46.51772388051104]
[Omega_3_EPA_DHA, 0.6736816673974831]
[Omega_3_ALA, 5.728476651345581]
[Omega_6, 46.163088004782885]
[Histidine, 25.222900812114084]
[Isoleucine, 23.86192036267838]
[Leucine, 89.11048176281416]
[Lysine, 11.92253065087433]
[Phenylalanine, 28.939187704789706]
[Methionine, 25.63231235973261]
[Threonine, 24.15374281126486]
[Tryptophan, 11.277031762392314]
[Valine, 23.288145757050852]
[Arginine, 76.55087202919121]
[Glycine, 37.87598828656238]
[Vitamin_A, 0.007575262864549946]
[Carotene_Alpha, 0.007925406846992906]
[Carotene_Beta, 0.005180925312623216]
[Thiamin_B1, 0.003931767903063423]
[Riboflavin_B2, 0.003914341668232132]
[Niacin_B3, 0.07313426588225945]
[Pantothenic_Acid_B5, 0.02224570575518305]
[Vitamin_B_6, 0.2680911304070831]
[Folate_B9, 0.0016944318143639508]
[Vitamin_B_12, 1.0973248808554671E-05]
[Vitamin_C, 4.835696006768885]
[Vitamin_K, 0.002058964488702974]
[Sodium_Na, 3.6802111470619963]
[Calcium_Ca, 5.776991092352785]
[Potassium_K, 7.184552296984735]
[Magnesium_Mg, 1.0495030052072845]
[Phosphorus_P, 8.686141512923287]
[Iron_Fe, 0.09130514763024249]
[Zinc_Zn, 0.09193276655906887]
[Copper_Cu, 0.023608839161933057]
[Manganese_Mn, 0.019483749031740882]
[Selenium_Se, 0.0008933827324167633]
[Iodine_I, 0.002916998672322586]
[Molybdenum_Mo, 0.005372143730186997]
[Energy_KCalorie, 2717.65465305454]
[Lutein_Zeaxanthin, 0.050021776980812324]
[Choline, 8.87949220476374]
Nutrients for Dinner:
Protein, Starch, Resistant_Starch, Fiber_Total_Dietary, Total_lipid_fat, Fatty_Acids_Total_Trans, Fatty_acids_total_saturated, Fatty_acids_total_monounsaturated, Fatty_acids_total_polyunsaturated, Omega_3_EPA_DHA, Omega_3_ALA, Omega_6, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Vitamin_A, Carotene_Alpha, Carotene_Beta, Thiamin_B1, Riboflavin_B2, Niacin_B3, Pantothenic_Acid_B5, Vitamin_B_6, Folate_B9, Vitamin_B_12, Vitamin_C, Vitamin_K, Sodium_Na, Calcium_Ca, Potassium_K, Magnesium_Mg, Phosphorus_P, Iron_Fe, Zinc_Zn, Copper_Cu, Manganese_Mn, Selenium_Se, Iodine_I, Molybdenum_Mo, Energy_KCalorie, Lutein_Zeaxanthin, Choline
Nutrient targets RDA for Dinner:
[Protein, 37.496209429427694]
[Starch, 183.38256390540752]
[Resistant_Starch, 15.443455340358934]
[Fiber_Total_Dietary, 9.348720262467733]
[Total_lipid_fat, 53.19350985102932]
[Fatty_Acids_Total_Trans, 3.270686979485397]
[Fatty_acids_total_saturated, 16.675568653834016]
[Fatty_acids_total_monounsaturated, 96.3625176408801]
[Fatty_acids_total_polyunsaturated, 14.949690206275246]
[Omega_3_EPA_DHA, 0.3646656490007675]
[Omega_3_ALA, 2.4702597969402142]
[Omega_6, 18.748911314222024]
[Histidine, -0.5906434969780089]
[Isoleucine, -2.1784540213196624]
[Leucine, 48.66708983439431]
[Lysine, 3.482535759353388]
[Phenylalanine, 3.113080100032434]
[Methionine, -0.11299669142305975]
[Threonine, -1.837994497968772]
[Tryptophan, 0.2016759450132564]
[Valine, -2.847857727885116]
[Arginine, 41.91351736738976]
[Glycine, 1.5324030009894503]
[Vitamin_A, 0.0015704455641971584]
[Carotene_Alpha, 0.0019789468770472795]
[Carotene_Beta, -0.0012229482463840262]
[Thiamin_B1, 0.0011113681091295493]
[Riboflavin_B2, 0.0010910375018263765]
[Niacin_B3, 0.01896914352930269]
[Pantothenic_Acid_B5, 0.010154712269935782]
[Vitamin_B_6, 0.00090840214159696]
[Folate_B9, 8.100378342460928E-05]
[Vitamin_B_12, 5.218790276647116E-06]
[Vitamin_C, -0.44081993654741186]
[Vitamin_K, -0.0001572497631798636]
[Sodium_Na, 1.7658018937945499]
[Calcium_Ca, 2.000239607744917]
[Potassium_K, 0.16669990203774795]
[Magnesium_Mg, 0.21330906163072091]
[Phosphorus_P, -0.29325156825616167]
[Iron_Fe, 0.02121017223528292]
[Zinc_Zn, 0.0061437832078025814]
[Copper_Cu, -0.0012098265333003234]
[Manganese_Mn, -0.0063384039074134094]
[Selenium_Se, -4.7824312180442367E-05]
[Iodine_I, 0.0004014290065985731]
[Molybdenum_Mo, 9.02440741070532E-05]
[Energy_KCalorie, 2538.652650785853]
[Lutein_Zeaxanthin, -0.0010440379668300646]
[Choline, 0.6432617388910301]
Nutrient targets TUL for Dinner:
[Protein, 227.079542762761]
[Starch, 594.1464527942964]
[Resistant_Starch, 34.401788673692266]
[Fiber_Total_Dietary, 88.34177581802328]
[Total_lipid_fat, 158.51758392510334]
[Fatty_Acids_Total_Trans, 6.781489448621199]
[Fatty_acids_total_saturated, 51.78359334519203]
[Fatty_acids_total_monounsaturated, 219.24060406063313]
[Fatty_acids_total_polyunsaturated, 54.27067786059622]
[Omega_3_EPA_DHA, 0.7859619452970638]
[Omega_3_ALA, 6.683222759903178]
[Omega_6, 53.85693600558004]
[Histidine, 29.426717614133096]
[Isoleucine, 27.838907089791444]
[Leucine, 103.9622287232832]
[Lysine, 13.90961909268672]
[Phenylalanine, 33.76238565558799]
[Methionine, 29.904364419688047]
[Threonine, 28.179366613142335]
[Tryptophan, 13.156537056124368]
[Valine, 27.169503383225994]
[Arginine, 89.30935070072309]
[Glycine, 44.18865300098945]
[Vitamin_A, 0.008837806675308271]
[Carotene_Alpha, 0.00924630798815839]
[Carotene_Beta, 0.006044412864727086]
[Thiamin_B1, 0.004587062553573994]
[Riboflavin_B2, 0.004566731946270821]
[Niacin_B3, 0.08532331019596937]
[Pantothenic_Acid_B5, 0.025953323381046892]
[Vitamin_B_6, 0.31277298547493027]
[Folate_B9, 0.0019768371167579427]
[Vitamin_B_12, 1.280212360998045E-05]
[Vitamin_C, 5.641645341230365]
[Vitamin_K, 0.002402125236820136]
[Sodium_Na, 4.29357967157233]
[Calcium_Ca, 6.739822941078249]
[Potassium_K, 8.381977679815524]
[Magnesium_Mg, 1.224420172741832]
[Phosphorus_P, 10.133831765077169]
[Iron_Fe, 0.1065226722352829]
[Zinc_Zn, 0.10725489431891369]
[Copper_Cu, 0.0275436456889219]
[Manganese_Mn, 0.02273104053703103]
[Selenium_Se, 0.0010422798544862239]
[Iodine_I, 0.003403165117709684]
[Molybdenum_Mo, 0.006267501018551497]
[Energy_KCalorie, 3170.5970952302973]
[Lutein_Zeaxanthin, 0.05835873981094772]
[Choline, 10.359407572224363]
Nutrients for Sides:
Protein, Starch, Resistant_Starch, Fiber_Total_Dietary, Total_lipid_fat, Fatty_Acids_Total_Trans, Fatty_acids_total_saturated, Fatty_acids_total_monounsaturated, Fatty_acids_total_polyunsaturated, Omega_3_EPA_DHA, Omega_3_ALA, Omega_6, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Vitamin_A, Carotene_Alpha, Carotene_Beta, Thiamin_B1, Riboflavin_B2, Niacin_B3, Pantothenic_Acid_B5, Vitamin_B_6, Folate_B9, Vitamin_B_12, Vitamin_C, Vitamin_K, Sodium_Na, Calcium_Ca, Potassium_K, Magnesium_Mg, Phosphorus_P, Iron_Fe, Zinc_Zn, Copper_Cu, Manganese_Mn, Selenium_Se, Iodine_I, Molybdenum_Mo, Energy_KCalorie, Lutein_Zeaxanthin, Choline
Nutrient targets RDA for Sides:
[Protein, 10.713202694122197]
[Starch, 52.39501825868786]
[Resistant_Starch, 4.412415811531124]
[Fiber_Total_Dietary, 2.6710629321336383]
[Total_lipid_fat, 15.198145671722664]
[Fatty_Acids_Total_Trans, 0.934481994138685]
[Fatty_acids_total_saturated, 4.764448186809719]
[Fatty_acids_total_monounsaturated, 27.532147897394314]
[Fatty_acids_total_polyunsaturated, 4.271340058935785]
[Omega_3_EPA_DHA, 0.10419018542879072]
[Omega_3_ALA, 0.7057885134114897]
[Omega_6, 5.356831804063435]
[Histidine, -0.16875528485085967]
[Isoleucine, -0.6224154346627606]
[Leucine, 13.904882809826946]
[Lysine, 0.9950102169581109]
[Phenylalanine, 0.889451457152124]
[Methionine, -0.03228476897801707]
[Threonine, -0.5251412851339348]
[Tryptophan, 0.05762169857521611]
[Valine, -0.8136736365386046]
[Arginine, 11.975290676397075]
[Glycine, 0.4378294288541286]
[Vitamin_A, 0.00044869873262775954]
[Carotene_Alpha, 0.0005654133934420799]
[Carotene_Beta, -0.0003494137846811504]
[Thiamin_B1, 0.0003175337454655855]
[Riboflavin_B2, 0.00031172500052182184]
[Niacin_B3, 0.005419755294086483]
[Pantothenic_Acid_B5, 0.002901346362838795]
[Vitamin_B_6, 0.00025954346902770284]
[Folate_B9, 2.314393812131694E-05]
[Vitamin_B_12, 1.4910829361848903E-06]
[Vitamin_C, -0.12594855329926055]
[Vitamin_K, -4.492850376567532E-05]
[Sodium_Na, 0.5045148267984428]
[Calcium_Ca, 0.5714970307842621]
[Potassium_K, 0.04762854343935656]
[Magnesium_Mg, 0.06094544618020598]
[Phosphorus_P, -0.08378616235890333]
[Iron_Fe, 0.006060049210080835]
[Zinc_Zn, 0.0017553666308007376]
[Copper_Cu, -0.0003456647238000924]
[Manganese_Mn, -0.00181097254497526]
[Selenium_Se, -1.3664089194412105E-05]
[Iodine_I, 0.0001146940018853066]
[Molybdenum_Mo, 2.5784021173443772E-05]
[Energy_KCalorie, 725.3293287959581]
[Lutein_Zeaxanthin, -0.00029829656195144705]
[Choline, 0.18378906825458005]
Nutrient targets TUL for Sides:
[Protein, 64.87986936078886]
[Starch, 169.75612936979897]
[Resistant_Starch, 9.82908247819779]
[Fiber_Total_Dietary, 25.240507376578083]
[Total_lipid_fat, 45.29073826431524]
[Fatty_Acids_Total_Trans, 1.9375684138917713]
[Fatty_acids_total_saturated, 14.795312384340582]
[Fatty_acids_total_monounsaturated, 62.64017258875232]
[Fatty_acids_total_polyunsaturated, 15.50590796017035]
[Omega_3_EPA_DHA, 0.22456055579916107]
[Omega_3_ALA, 1.9094922171151938]
[Omega_6, 15.387696001594298]
[Histidine, 8.407633604038027]
[Isoleucine, 7.9539734542261264]
[Leucine, 29.703493920938058]
[Lysine, 3.9741768836247773]
[Phenylalanine, 9.64639590159657]
[Methionine, 8.54410411991087]
[Threonine, 8.051247603754954]
[Tryptophan, 3.759010587464105]
[Valine, 7.762715252350284]
[Arginine, 25.51695734306374]
[Glycine, 12.625329428854128]
[Vitamin_A, 0.002525087621516649]
[Carotene_Alpha, 0.002641802282330969]
[Carotene_Beta, 0.0017269751042077387]
[Thiamin_B1, 0.0013105893010211412]
[Riboflavin_B2, 0.0013047805560773775]
[Niacin_B3, 0.02437808862741982]
[Pantothenic_Acid_B5, 0.007415235251727684]
[Vitamin_B_6, 0.08936371013569437]
[Folate_B9, 0.0005648106047879837]
[Vitamin_B_12, 3.6577496028515572E-06]
[Vitamin_C, 1.6118986689229615]
[Vitamin_K, 0.0006863214962343247]
[Sodium_Na, 1.2267370490206655]
[Calcium_Ca, 1.9256636974509285]
[Potassium_K, 2.3948507656615785]
[Magnesium_Mg, 0.34983433506909484]
[Phosphorus_P, 2.895380504307763]
[Iron_Fe, 0.03043504921008083]
[Zinc_Zn, 0.030644255519689627]
[Copper_Cu, 0.007869613053977686]
[Manganese_Mn, 0.006494583010580295]
[Selenium_Se, 0.00029779424413892114]
[Iodine_I, 0.0009723328907741954]
[Molybdenum_Mo, 0.001790714576728999]
[Energy_KCalorie, 905.8848843515135]
[Lutein_Zeaxanthin, 0.016673925660270775]
[Choline, 2.9598307349212467]
Nutrients for Snacks:
Protein, Starch, Resistant_Starch, Fiber_Total_Dietary, Total_lipid_fat, Fatty_Acids_Total_Trans, Fatty_acids_total_saturated, Fatty_acids_total_monounsaturated, Fatty_acids_total_polyunsaturated, Omega_3_EPA_DHA, Omega_3_ALA, Omega_6, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Vitamin_A, Carotene_Alpha, Carotene_Beta, Thiamin_B1, Riboflavin_B2, Niacin_B3, Pantothenic_Acid_B5, Vitamin_B_6, Folate_B9, Vitamin_B_12, Vitamin_C, Vitamin_K, Sodium_Na, Calcium_Ca, Potassium_K, Magnesium_Mg, Phosphorus_P, Iron_Fe, Zinc_Zn, Copper_Cu, Manganese_Mn, Selenium_Se, Iodine_I, Molybdenum_Mo, Energy_KCalorie, Lutein_Zeaxanthin, Choline
Nutrient targets RDA for Snacks:
[Protein, 5.3566013470610985]
[Starch, 26.19750912934393]
[Resistant_Starch, 2.206207905765562]
[Fiber_Total_Dietary, 1.3355314660668192]
[Total_lipid_fat, 7.599072835861332]
[Fatty_Acids_Total_Trans, 0.4672409970693425]
[Fatty_acids_total_saturated, 2.3822240934048593]
[Fatty_acids_total_monounsaturated, 13.766073948697157]
[Fatty_acids_total_polyunsaturated, 2.1356700294678923]
[Omega_3_EPA_DHA, 0.05209509271439536]
[Omega_3_ALA, 0.35289425670574487]
[Omega_6, 2.6784159020317175]
[Histidine, -0.08437764242542983]
[Isoleucine, -0.3112077173313803]
[Leucine, 6.952441404913473]
[Lysine, 0.49750510847905544]
[Phenylalanine, 0.444725728576062]
[Methionine, -0.016142384489008534]
[Threonine, -0.2625706425669674]
[Tryptophan, 0.028810849287608055]
[Valine, -0.4068368182693023]
[Arginine, 5.987645338198537]
[Glycine, 0.2189147144270643]
[Vitamin_A, 0.00022434936631387977]
[Carotene_Alpha, 0.00028270669672103994]
[Carotene_Beta, -0.0001747068923405752]
[Thiamin_B1, 0.00015876687273279276]
[Riboflavin_B2, 0.00015586250026091092]
[Niacin_B3, 0.0027098776470432413]
[Pantothenic_Acid_B5, 0.0014506731814193975]
[Vitamin_B_6, 0.00012977173451385142]
[Folate_B9, 1.157196906065847E-05]
[Vitamin_B_12, 7.455414680924451E-07]
[Vitamin_C, -0.06297427664963028]
[Vitamin_K, -2.246425188283766E-05]
[Sodium_Na, 0.2522574133992214]
[Calcium_Ca, 0.28574851539213103]
[Potassium_K, 0.02381427171967828]
[Magnesium_Mg, 0.03047272309010299]
[Phosphorus_P, -0.04189308117945167]
[Iron_Fe, 0.0030300246050404176]
[Zinc_Zn, 0.0008776833154003688]
[Copper_Cu, -0.0001728323619000462]
[Manganese_Mn, -0.00090548627248763]
[Selenium_Se, -6.8320445972060525E-06]
[Iodine_I, 5.73470009426533E-05]
[Molybdenum_Mo, 1.2892010586721886E-05]
[Energy_KCalorie, 362.66466439797904]
[Lutein_Zeaxanthin, -0.00014914828097572353]
[Choline, 0.09189453412729003]
Nutrient targets TUL for Snacks:
[Protein, 32.43993468039443]
[Starch, 84.87806468489948]
[Resistant_Starch, 4.914541239098895]
[Fiber_Total_Dietary, 12.620253688289042]
[Total_lipid_fat, 22.64536913215762]
[Fatty_Acids_Total_Trans, 0.9687842069458856]
[Fatty_acids_total_saturated, 7.397656192170291]
[Fatty_acids_total_monounsaturated, 31.32008629437616]
[Fatty_acids_total_polyunsaturated, 7.752953980085175]
[Omega_3_EPA_DHA, 0.11228027789958053]
[Omega_3_ALA, 0.9547461085575969]
[Omega_6, 7.693848000797149]
[Histidine, 4.203816802019014]
[Isoleucine, 3.9769867271130632]
[Leucine, 14.851746960469029]
[Lysine, 1.9870884418123886]
[Phenylalanine, 4.823197950798285]
[Methionine, 4.272052059955435]
[Threonine, 4.025623801877477]
[Tryptophan, 1.8795052937320524]
[Valine, 3.881357626175142]
[Arginine, 12.75847867153187]
[Glycine, 6.312664714427064]
[Vitamin_A, 0.0012625438107583245]
[Carotene_Alpha, 0.0013209011411654844]
[Carotene_Beta, 0.0008634875521038694]
[Thiamin_B1, 0.0006552946505105706]
[Riboflavin_B2, 0.0006523902780386887]
[Niacin_B3, 0.01218904431370991]
[Pantothenic_Acid_B5, 0.003707617625863842]
[Vitamin_B_6, 0.044681855067847186]
[Folate_B9, 0.00028240530239399185]
[Vitamin_B_12, 1.8288748014257786E-06]
[Vitamin_C, 0.8059493344614808]
[Vitamin_K, 0.00034316074811716236]
[Sodium_Na, 0.6133685245103327]
[Calcium_Ca, 0.9628318487254642]
[Potassium_K, 1.1974253828307893]
[Magnesium_Mg, 0.17491716753454742]
[Phosphorus_P, 1.4476902521538815]
[Iron_Fe, 0.015217524605040415]
[Zinc_Zn, 0.015322127759844813]
[Copper_Cu, 0.003934806526988843]
[Manganese_Mn, 0.0032472915052901476]
[Selenium_Se, 0.00014889712206946057]
[Iodine_I, 0.0004861664453870977]
[Molybdenum_Mo, 0.0008953572883644995]
[Energy_KCalorie, 452.94244217575675]
[Lutein_Zeaxanthin, 0.008336962830135387]
[Choline, 1.4799153674606234]