Soft Boiled Eggs, Hoisin Bok Choy Rice, Old-Fashioned Oatmeal, Oatmeal Pancakes with Bacon, Peas, Beans, Chili, & Mint, Asparagus Carbonara, Pork on Lemon Grass Sticks, My Hot Med Sandwich, Sticky Teriyaki Aubergine, Tahini Carrot Slaw, Spaghetti with Lemon, Tandori Chicken Kebabs, Spiced Lentils, Sticky Hoisin Chicken, Stuffed Sweet Peppers, Comforting Sausage Bake, Clementines with Star Anise, Grilled Garlic Naan, Stewed Okra with Tomatoes, Traditional Stuffing, Anti-Allergy Tea, Rosemary-Lemon Tea, Healthy Chocolate Smoothie, Hummus and Vegetables, Chips and Salsa, Hard Boiled Eggs, Hummus and Crackers, Dark Chocolate-Covered Almonds ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Sunday, 22 December 2024

Weekly Meal Plan

Shopping List

Breakfast

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Soft Boiled Eggs

Prep time: 10 min
Cook time: 8 min
Total time: 18 min
Servings: 3
  • 3 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 8 minutes.
  • Rinse eggs under cold water until they are chilled. Serve.
Manage

Hoisin Bok Choy Rice

Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Servings: 4
  • 4/3 c. White Basmati Rice
  • 8 Green Onions (Scallions)
  • 4 Fresh Mixed-Color Chilies
  • 4 Bok Choy, 8 oz
  • 4 tbsp. Hoisin Sauce
  • Cook the rice in a pan of boiling salted water according to the package instructions, then drain. Meanwhile, trim and finely slice the scallions, putting the white slices into a bowl. Seed and finely chop the chilies, add to the bowl with 1 tablespoon of red wine vinegar and a little sea salt and black pepper, and mix well to make a dressing.
  • Halve the bok choy lengthways and place in a large non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil. Once charred, toss in the grees scallion slices, then stir in the hoisin. Let it glaze for 1 minute, then mix in the rice for 1 final minute. Spoon over the chili dressing, and serve up.
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Old-Fashioned Oatmeal

Prep time: 0 min
Cook time: 15 min
Total time: 15 min
Servings: 3
  • 3 c. Water
  • 3/8 tsp. Sea Salt
  • 3/2 c. Rolled Oats
  • 6 tbsp. Milk
  • 3 tsp. Honey
  • 3 tsp. Cinnamon
  • Combine water (or milk) and salt in a small saucepan. Bring to a boil.
  • Stir in oats and reduce heat to medium; cook, stirring occasionally, for 5 minutes.
  • Remove from heat, cover and let stand for 2 to 3 minutes.
  • Top with milk, sweetener, cinnamon, dried fruits or nuts, if desired.
  • Combinations to try: 1 soft-boiled egg + 1/3 cup sauteed spinach + 1 teaspoon chili crisp or togarashi seasoning (omit honey and cinnamon from base recipe) 1/4 cup shredded carrot + 1 tablespoon chopped toasted walnuts + 1 tablespoon golden raisins + 1/4 teaspoon cinnamon 1/2 medium banana, sliced + 1 tablespoon peanut butter + 1 teaspoon chia seeds + 1 teaspoon brown sugar 1/4 cup blueberries + 1 tablespoon toasted coconut flakes + 1 tablespoon chopped toasted macadamia nuts + 1 teaspoon honey 1/4 cup sliced peaches + 2 tablespoons cinnamon granola + 2 tablespoons vanilla yogurt
Manage

Oatmeal Pancakes with Bacon

Prep time: 3 min
Cook time: 5 min
Total time: 8 min
Servings: 4
  • 1/2 c. Whole-Wheat Flour
  • 2 tbsp. Steel-Cut Oats
  • 1 Eggs
  • 2/3 c. Milk
  • 1 tbsp. Butter, for greasing
  • 4 Smoked Bacon Slices
  • 1/8 tsp. Salt
  • Mix the flour, oatmeal and salt in a bowl, beat in the egg and add enough buttermilk or milk to make a creamy batter of the same consistency as that used for ordinary pancakes.
  • Thoroughly heat a griddle or cast-iron frying pan over a medium-hot heat. When very hot, grease the surface lightly with butter or oil.
  • Pour in the batter, about a ladleful at a time. Tilt the frying pan to spread evently and cook the pancake for about 2 minutes until set and the underside is browned. Turn over and cook for 1 minute until browned.
  • Keep the pancake warm while you cook the others and fry the bacon. Roll the pancakes around the bacon to serve.
Manage

Peas, Beans, Chili, & Mint

Prep time: 10 min
Cook time: 0 min
Total time: 10 min
Servings: 4
  • 1/2 oz. Mint Leaves
  • 7 oz. Fresh Podded Fava Beans | Frozen Fava Beans
  • 7 oz. Fresh Podded Green Peas | Frozen Green Peas
  • 1 Fresh Red Chilies
  • 1 Lemons
  • Rip off and reserve the top leafy half of the mint. Put the stalks in a pan of boiling salted water, then add the beans and peas and cook for 4 minutes. Meanwhile, halve and seed the chili and finely chop with the top leafy half of the mint. Place in a bowl, finely grate over a little lemon zest, then squeeze in all the juice. Add 2 tablespoons of extra virgin olive oil, mix, taste, and season to perfection with sea salt and black pepper.
  • Drain the beans and peas, reserving a cupful of cooking water and discarding the mint stalks. Pinch the skins off any larger beans, then pour the beans and peas onto a platter, toss with a few splashes of reserved cooking water, then spoon over the dressing. Drizzle with 1 more tablespoon of extra virgin olive oil and toss together at the table before tucking in.

Lunch

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Asparagus Carbonara

Prep time: 3 min
Cook time: 12 min
Total time: 15 min
Servings: 4
  • 10 oz. Penne Pasta
  • 12 oz. Asparagus Spears
  • 4 Eggs
  • 7/4 oz. Pecorino Cheese | Parmesan Cheese
  • 4 Smoked Pancetta Slices | Smoked Bacon Slices
  • Cook the pasta in a large pan of boiling salted water according to the package instructions. Meanwhile, snap the woody ends off the asparagus, then slice the spears roughly the same length as the pasta, having any thick spears lengthways. Separate the eggs, putting the yolks into a bowl (save the whites for making meringues another day), then finely grate in the cheese and mix together.
  • Finely slice the pancetta, then place in a large non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil and a generous pinch of black pepper and cook for 4 minutes, or until golden and crisp. Add the asparagus to the pancetta for 3 minutes, then drain the pasta, reserving a cupful of starchy cooking water.
  • Tip the pasta into the pancetta pan, toss and stir everything together, then remove from the heat and wait 2 minutes for the pan to cool slightly (if the pan's too hot, it'll scramble; get it right and it'll be smooth, silky and deliciously elegant).
  • Loosen the egg mixture with a spash of cooking water, then pour over the pasta, tossing and stirring vigorously - the egg will gently cook in the residual heat. Season to perfection. Adjust the consistency with extra cooking water, if needed, and finish with a pinch of pepper and an extra grating of cheese, if you like.
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Pork on Lemon Grass Sticks

Prep time: 6 min
Cook time: 8 min
Total time: 14 min
Servings: 4
  • 3/2 c. Ground Pork, minced
  • 4 Garlic Cloves, crushed
  • 4 Fresh Cilantro (Coriander) roots, finely chopped
  • 1/2 tsp. Granulated Sugar
  • 1 tbsp. Soy Sauce
  • 1/8 tsp. Salt & Black Pepper
  • 8 Lemon Grass Stalk
  • 4 tbsp. Sweet Chili Sauce, to serve
  • Place the minced pork, crushed garlic, chopped coriander root, sugar and soy sauce in a large bowl. Season with salt and pepper to taste and mix well.
  • Divide into eight portions and mould each one into a ball. It may help to dampen your hands before shaping the mixture, to prevent it from sticking.
  • Stick a length of lemon grass halfway into each ball, then press the meat mixture around the lemon grass to make a shape like a chicken leg.
  • Cook the pork sticks under a hot grill (broiler) for 3-4 minutes on each side, until golden and cooked through. Serve with the chili sauce for dipping.
Manage

My Hot Med Sandwich

Prep time: 1 min
Cook time: 15 min
Total time: 16 min
Servings: 4
  • 8 Boneless Skinless Chicken Thighs
  • 2 Small Rustic Baguette (7 oz)
  • 2 oz. Jarred Roasted Red Peppers (1 large)
  • 2 oz. Black Olives, with Pits (8 total)
  • 4 tbsp. Pesto | Pistou
  • Halve the chicken thighs, then season with sea salt and black pepper. Place in a large on-stick frying pan on a medium heat with 1/2 a tablespoon of olive oil and cook for 15 minutes, or until golden and cooked through, turning regularly.
  • Slice the baguette in half lengthways and place in the pan to quickly toast and soak up all the tasty cooking juices.
  • Drain the pepper and slice lengthways into slivers, pit and tear the olives, then add them both to the pan and cook for a couple of minutes, tossing occasionally.
  • Spread the base of the baguette generously with the pesto. Pile the chicken and pepper filling on top, pop the lid on and squash and press down. Slice up, dig in and enjoy.
Manage

Sticky Teriyaki Aubergine

Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Servings: 4
  • 2 Eggplant, 14 oz
  • 8 Green Onions (Scallions)
  • 2 Fresh Red Chilies | Fresh Yellow Chilies
  • 3/2 oz. Unsalted Peanuts
  • 4 tbsp. Teriyaki Sauce
  • Put a 10-inch non-stick frying pan on a high heat and pour in 1 cup of water. Halve the eggplant lengthways, quickly slash the flesh of each half a few times and place skin-side up in the pan, then season with sea salt and black pepper. Cover and cook for 10 minutes, or until it boils dry and begins to sizzle (listen for the change in sound). Meanwhile, trim the scallions. Cut the whites into 1¼-inch lengths at an angle and put aside. Seed the chili and finely slice lengthways with the green part of the scallions. Place both in a bowl of ice-cold water and put aside to crisp up.
  • When the eggplant starts to sizze, add 1 tablespoon of olive oil, the white scallions, and the peanuts to the pan, stirring regularly. After 2 minutes, add a splash of water, drizzle in the teriyaki, and reduce to a medium heat. Turn the eggplant, jiggle the pan and let it get sticky for a few minutes, then dish up, sprinkled with the drained green scallions and chili.
Manage

Tahini Carrot Slaw

Prep time: 20 min
Cook time: 0 min
Total time: 20 min
Servings: 3
  • 2 tbsp. Raw Mixed Seeds
  • 1/2 Garlic Cloves
  • 1 Lemons
  • 10 oz. Mixed-Color Large Carrots
  • 2 Apples
  • Toast the seeds in a dry non-stick frying pan on a medium heat until lightly golden, tossing regularly, then remove. Put three-quarters of the seeds into a pestle and mortar with a pinch of sea salt, and pound until fairly fine. Peel and add the garlic, then smash to a paste. Squeeze in the lemon juice, then muddle in 1 tablespoon of extra virgin olive oil and a tiny drebble of red wine vinegar to make a delicious tahini-style dressing.
  • Wash the carrots, then finely slice into matchsticks with a good knife or using the julienne cutter on a mandolin (use the guard!). Core and slice the apples the same way, then toss both with the tahini dressing. Taste, season to perfection with salt and black pepper, then scatter over the remaining seeds.

Dinner

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Spaghetti with Lemon

Prep time: 2 min
Cook time: 15 min
Total time: 17 min
Servings: 4
  • 12 Spaghetti Pasta
  • 6 tbsp. Extra Virgin Olive Oil
  • 1 Lemons, juiced
  • 2 Garlic Cloves, cut into very thin slivers
  • 1/8 tsp. Salt & Black Pepper
  • Cook the pasta in a large pan of lightly salted boiling water for 10-12 minutes, until tender, then drain well and return to the pan.
  • Pour the olive oil and lemon juice over the cooked pasta, sprinkle in the slivers of garlic and add seasoning to taste.
  • Toss the pasta over a medium to high heat for 1-2 minutes. Serve immediately in four warmed bowls.
Manage

Tandori Chicken Kebabs

Prep time: 18 min
Cook time: 12 min
Total time: 30 min
Servings: 4
  • 4 Boneless Skinless Chicken Breast Fillets
  • 1/2 Lemons, juiced
  • 3 tbsp. Tandori Paste
  • 3 tbsp. Natural (Plain) Yogurt
  • 1 Garlic Cloves, crushed
  • 1 tbsp. Onions, cut into wedges and separated into layers
  • 2 tbsp. Fresh Cilantro (Coriander)
  • 1 tsp. Fresh Cilantro (Coriander), to garnish
  • 1/8 tsp. Salt & Black Pepper
  • Chop the chicken breasts into 3.5cm/1in cubes, place in a bowl and add the lemon juice, tandori paste, yogurt, garlic, coriander and seasoning. Mix well. Cover and set aside for 15 minutes.
  • Preheat the grill (broiler). Thread alternate pieces of chicken and onion on to four skewers (pre-soaked in water if wooden).
  • Brush the onion with a little oil, lay the kebabs on a grill (broiling) rack and cook under a high heat for 10-12 minutes, turning once. Garnish the kebabs with fresh coriander and serve at once with pilau rice and naan bread.
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Spiced Lentils

Prep time: 2 min
Cook time: 20 min
Total time: 22 min
Servings: 4
  • 3/2 c. Puy Lentils
  • 5/2 c. Water
  • 7 oz. Feta Cheese
  • 5 tbsp. Sun-Dried Tomato Paste
  • 1/4 c. Chervil | Parsley, plus extra to garnish
  • Place the lentils in a heavy pan with the measured water. Bring to a boil, reduce the heat and cover the pan. Simmer gently for about 20 minutes, until the lentils are just tender and most of the water has been absorbed.
  • Crumble half the feta cheese into the pan. Add the sun-dried tomato purêe, chopped chervil or flat leaf parsley and a little salt and freshly ground black pepper. Heat through for 1 minute.
  • Transfer the lentil mixture and juices to warmed plates or bowls. Crumble the remaining feta cheese on top and sprinkle with the fresh herbs to garnish. Serve the lentils immediately.
Manage

Sticky Hoisin Chicken

Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Servings: 2
  • 2 Chicken Legs
  • 8 Green Onions (Scallions)
  • 1 Fresh Mixed-Color Chilies
  • 2 Blood Oranges (ORANGES | BLOOD ORANGES)
  • 2 tbsp. Hoisin Sauce
  • Preheat the oven to 350°F. Put a non-stick overproof frying pan on a high heat. Pull off the chicken skin, put both skin and legs into the pan, season with sea salt and black pepper, and let the fat render out and the chicken get golden for 5 minutes, turning halfway, while you trim the scallions and halve across the middle, putting the green halves aside. Toss the white scallions into the pan, then transfer to the oven for 15 minutes. Meanwhile, seed the chilies, then finely slice lengthways with the green scallions and pop both into a bowl of ice cold water to curl and crisp up. Peel the oranges, finely slice into rounds, and arrange on your plates.
  • Remove the chicken skin and soft scallions from the pan and put aside. Cook the chicken for 10 more minutes, or until tender and cooked through. In a bowl, loosen the hoisin with a splash of red wine vinegar, then spoon over the chicken. Leave it in the oven while you drain and divide up the salad. Sit the chicken and soft scallions on top and crack over the crispy skin.
Manage

Stuffed Sweet Peppers

Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Servings: 4
  • 4 Yellow Bell Peppers, halved lengthways and seeded
  • 3 Garlic Cloves, finely chopped
  • 2 Fresh Cilantro (Coriander) roots, finely chopped
  • 1 Eggs, lightly beaten
  • 3 c. Mushrooms, quartered
  • 1 tbsp. Light Soy Sauce
  • 1/2 tsp. Granulated Sugar
  • 3 Kaffir Lime Leaves, finely chopped
  • 1 tsp. Thai Red Curry Paste
  • In a mortar or spice grinder pound or blend the garlic with the coriander roots. Scrape into a bowl.
  • Put the mushrooms in a food processor and pulse briefly until they are finely chopped. Add to the garlic mixture, then stir in the curry paste, egg, sauces, sugar and lime leaves.
  • Place the pepper halves in a single layer in a steamer basket. Spoon the mixture loosely into the pepper halves.
  • Bring the water in the steamer to the boil, then lower the heat to a simmer. Steam until the flesh feels tender when tested with a knife tip. Serve hot.
Manage

Comforting Sausage Bake

Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Servings: 4
  • 5/4 lb. Mixed-Color Cherry Tomatoes
  • 4 Garlic Cloves
  • 7 oz. Rosemary Focaccia
  • 23 oz. White Beans
  • 12 Chipolata | Small Pork Sausages
  • Preheat the oven to 350°F. Halve the cherry tomatoes, peel and finely slice the garlic, and tear the bread into bite-sized chunks. Place it all in a 14x12-inch roasting pan, pour in the beans and their juice, drizzle with 1 tablespoon of olive oil and red wine vinegar, add a splash of water, and mix it all together. Quickly pinch and twist each chipolata in the middle to make two mini ones, then randomly dot them around your bake, lightly pressing them into the beans and tomatoes.
  • Roast for 45 minutes, or until everything is golden, bubbling, and delicious.

Sides

Manage

Clementines with Star Anise

Prep time: 6 min
Cook time: 12 min
Total time: 18 min
Servings: 6
  • 1 Limes
  • 3/2 c. Sweet Dessert Wine, such as Sauternes
  • 6 tbsp. Superfine Sugar
  • 6 Whole Star Anise
  • 1 Cinnamon Stick
  • 1 Vanilla Bean
  • 2 tbsp. Cointreau, or other orange liqueur
  • 12 Clementines | Tangerines | Seedless Oranges
  • Thinly pare 1 or 2 strips of rind from the lime. Put them in a pan, with the dessert wine, sugar, star anise and cinnamon stick. Split the vanilla pod and add the seeds to the pan. Bring to a boil, then lower the heat and simmer for 10 minutes.
  • Remove the pan from the heat and leave to cool, then stir in the liqueur.
  • Peel the clementines. Cut some of them in half and place them all in a large dish. Pour over the wine and chill before serving.
Manage

Grilled Garlic Naan

Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Servings: 4
  • 4 Garlic Cloves, minced
  • 2 Naan
  • 2 tbsp. Butter, melted
  • Stir butter and garlic together.
  • Place naan on grill rack; grill over medium-high heat until bottom is golden brown, about 2 minutes.
  • Flip and brush top with garlic butter.
  • Grill until golden brown on bottom.
  • Remove; cut each naan in half.
Manage

Stewed Okra with Tomatoes

Prep time: 2 min
Cook time: 25 min
Total time: 27 min
Servings: 4
  • 14 oz. Red Tomatoes, chopped, with onions and garlic
  • 6 tbsp. Fresh Cilantro (Coriander), chopped
  • 7/4 lb. Fresh Okra | Frozen Okra, thawed
  • 1/4 tsp. Cinnamon
  • 1/4 tsp. Cumin
  • 1/4 tsp. Garlic Cloves, diced
  • 1/8 tsp. Salt & Black Pepper
  • Heat the tomatoes and the cinnamon, cumin and cloves with half the coriander in a pan, then season to taste with salt and freshly ground black pepper and bring to the boil.
  • Add the okra and cook, stirring constantly, for 1-2 minutes. Reduce the heat to low, then simmer, stirring occasionally, for 20 minutes, until the okra is tender.
  • Taste for spicing and seasoning, and adjust if necessary, adding more of any one spice, salt or pepper to taste. Stir in the remaining coriander. Serve hot, warm or cold.
Manage

Traditional Stuffing

Prep time: 5 min
Cook time: 55 min
Total time: 60 min
Servings: 4
  • 2 tbsp. Refined Coconut Oil
  • 1 c. Onions, diced
  • 1 c. Celery, diced
  • 3 Garlic Cloves, minced
  • 2 Organic Chicken Livers
  • 1 Smoked Bacon Slices, organic and nitrite-free
  • 1 c. Almond Milk (ALMOND MEAL)
  • 1/4 c. Water (NON-DAIRY MILK | WATER)
  • 1 tsp. Dried Thyme
  • 1 tsp. Fresh Sage (DRIED SAGE)
  • 3/4 tsp. Sea Salt & Black Pepper
  • Set the oven to 375F.
  • Heat the oil in a large sauté pan over medium heat. Add the onions, celery and garlic and cook, stirring, until softened (about 20-30 minutes, depending on the size of your vegetable pieces). Take off the heat.
  • In a food processor, add the chicken livers, bacon, almond meal, non-dairy milk, thyme, sage, salt and pepper and pulse to chop the livers and combine thoroughly. Add the sautéed veggies and pulse to mix through.
  • Fill a medium baking dish with the stuffing mixture. Bake in the oven for 30 minutes or until thoroughly cooked through and starting to brown on top.
  • Serve immediately, along with the rest of your feast!
Manage

Anti-Allergy Tea

Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Servings: 3
  • 3 Nettle Tea Bag
  • 3 Chamomile Tea Bag
  • 3 tbsp. Cloudy Honey
  • 3/2 tsp. Ginger
  • 3/4 Lemons
  • Place all ingredients in a tea cup or mug and cover with boiling water. Let steep for 5-10 minutes, then remove the tea bags, ginger and lemon. Relax and enjoy!
Manage

Rosemary-Lemon Tea

Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Servings: 3
  • 3 tbsp. Fresh Rosemary
  • 3 Lemons
  • 3 tsp. Honey | Coconut Sugar | Stevia
  • 3 c. Water, boiling
  • Remove the rosemary needles from their stem. You can easily do this by gripping the end that they are pointing towards and slowing pulling back along the stem in the opposite direction.
  • Crush the rosemary needles in a mortar and pestle
  • Place the rosemary, lemon and sweetener in a large mug.
  • Cover with boiling water and let steep for 5-10 minutes. Enjoy!

Snacks

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Healthy Chocolate Smoothie

Prep time: 5 min
Cook time: 0 min
Total time: 5 min
Servings: 4
  • 2 Bananas
  • 2 c. Fresh Spinach | Fresh Kale
  • 16 oz. Water | Dairy-Free Milk
  • 2 tbsp. Cocoa Powder
  • 3/2 c. Frozen Strawberries | Frozen Raspberries
  • 2 c. Ice Cubes
  • Place all of the above ingredients in a high-speed blender and enjoy right away.
Manage

Hummus and Vegetables

Prep time: 5 min
Cook time: 0 min
Total time: 5 min
Servings: 3
  • 3/4 c. Sabra Classic Hummus
  • 3 Mixed-Color Bell Peppers
  • 6 Large Carrots
  • 3 oz. Celery
  • Dip the vegetables in the hummus. Enjoy!
Manage

Chips and Salsa

Prep time: 0 min
Cook time: 0 min
Total time: 0 min
Servings: 3
  • 3 oz. Yellow Corn Tortilla Chips
  • 3/4 c. Salsa
  • Eat chips with salsa.
Manage

Hard Boiled Eggs

Prep time: 2 min
Cook time: 10 min
Total time: 12 min
Servings: 3
  • 3 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.
Manage

Hummus and Crackers

Prep time: 1 min
Cook time: 0 min
Total time: 1 min
Servings: 2
  • 1/2 c. Sabra Classic Hummus
  • 1/2 oz. Crackers
  • Dip the crackers in the hummus. Enjoy!
Manage

Dark Chocolate-Covered Almonds

Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Servings: 4
  • 3/4 c. Dark Chocolate Chips (70%)
  • 3/2 c. Almonds
  • 1/4 tsp. Sea Salt
  • Line a baking sheet with parchment paper.
  • Place chocolate chips in a medium-sized microwave-safe bowl. Microwave in 30-second increments, stirring in between, until fully melted.
  • Add almonds to the bowl and toss to coat in melted chocolate.
  • Transfer almonds one-by-one to prepared baking sheet, leaving any excess chocolate in the bowl. Sprinkle lightly with sea salt.
  • Refrigerate until set, about 30 minutes. Enjoy 1/4 cup per serving. Store almonds for future snacking in an airtight container in the refrigerator for up to 2 weeks.
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Debug Logs 
11/01/2024: Building feast with options Allergens=Dairy
11/01/2024: Returning on day feast
Nutrients for Breakfast:
Vanadium, Lithium, Proteins, Carbohydrates, NetCarbohydrates, Starch, Oligosaccharides, SolubleFiber, InsolubleFiber, DietaryFiber, Calcium, Chloride, Chromium, Copper, Fluoride, Iodine, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sulfur, Boron, VitaminB1, VitaminB2, VitaminB3, VitaminB5, VitaminB6, VitaminB7, VitaminB9, VitaminB12, VitaminA, VitaminC, NonProvitaminACarotenoids, AlphaCarotene, BetaCarotene, ProvitaminACarotenoids, Carotenoids, Flavanoids, NonFlavanoids, Polyphenols, Retinol, VitaminD2, VitaminD3, VitaminD, VitaminE, VitaminK1, VitaminK2, VitaminK, Zinc, Choline, Betaine, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Iron, Calories, Fats, Sodium, DietaryCholesterol, Sugar, MonounsaturatedFats, Omega3, Omega6, PolyunsaturatedFats, UnsaturatedFats, SaturatedFats, TransFats
Nutrient targets RDA for Breakfast:
[Vanadium, 5.444444444444444E-05]
[Lithium, 2.652936746987952]
[Proteins, 46.80543264484723]
[Carbohydrates, 181.1588476117846]
[NetCarbohydrates, 184.1036981487585]
[Starch, 350.26641369399164]
[Oligosaccharides, 2.7222222222222223]
[SolubleFiber, 54.44444444444444]
[InsolubleFiber, 81.66666666666667]
[DietaryFiber, 101.57964313694085]
[Calcium, 1.4432037190437368]
[Chloride, 2.177777777777778]
[Chromium, 6.805555555555555E-05]
[Copper, 0.0024267556838479393]
[Fluoride, 0.006799718980632676]
[Iodine, 0.0004083333333333333]
[Magnesium, 0.9042007346361585]
[Manganese, 0.004582651208347657]
[Molybdenum, 0.0001225]
[Phosphorus, 1.5501324466791515]
[Potassium, 6.17002602568387]
[Selenium, 0.00011457143891700818]
[Sulfur, 2.313888888888889]
[Boron, 0.0054444444444444445]
[VitaminB1, 0.002792524019251856]
[VitaminB2, 0.0024631482914093915]
[VitaminB3, 0.036443117820044335]
[VitaminB5, 0.011546170105459313]
[VitaminB6, 0.0031375410311927222]
[VitaminB7, 8.166666666666665E-05]
[VitaminB9, 0.0010092609268915363]
[VitaminB12, 5.515490589906539E-06]
[VitaminA, -0.0008462481927803932]
[VitaminC, 0.18619506477490078]
[NonProvitaminACarotenoids, 0.026019352030343598]
[AlphaCarotene, 0.026681769134509054]
[BetaCarotene, 0.025702141865005492]
[ProvitaminACarotenoids, 0.025161688777292322]
[Carotenoids, 0.023958818585413693]
[Flavanoids, 0.0027222222222222222]
[NonFlavanoids, 0.0027222222222222222]
[Polyphenols, 0.0027222222222222222]
[Retinol, 0.0016873233778542875]
[VitaminD2, 5.444444444444444E-05]
[VitaminD3, 5.436240020191568E-05]
[VitaminD, 5.2505247125268E-05]
[VitaminE, 0.036833353685593935]
[VitaminK1, 0.000245]
[VitaminK2, 0.000245]
[VitaminK, 0.00022793756151546138]
[Zinc, 0.023865099925996752]
[Choline, 1.1037249601419068]
[Betaine, 1.3609804738023192]
[Histidine, 0.7378944397598675]
[Isoleucine, 0.45579075546280295]
[Leucine, -1.0414175781215418]
[Lysine, -0.1472090738006006]
[Phenylalanine, 0.418817535616179]
[Methionine, 0.8143922611958971]
[Threonine, 0.5189458114670669]
[Tryptophan, 1.0594274963594725]
[Valine, 0.12410633353000239]
[Arginine, 0.18706948459635311]
[Glycine, 0.7357614515075219]
[Iron, 0.03515749537385792]
[Calories, 2445.0971453210336]
[Fats, -4.101627508916301]
[Sodium, 1.8050272965935108]
[DietaryCholesterol, 1]
[Sugar, 31.979453774223888]
[MonounsaturatedFats, 42.44488955486969]
[Omega3, 60.287349097220506]
[Omega6, 58.56452687467834]
[PolyunsaturatedFats, 52.85691457379698]
[UnsaturatedFats, 87.70553873663356]
[SaturatedFats, 41.045291296936426]
[TransFats, 5.627265378810584]
Nutrient targets TUL for Breakfast:
[Vanadium, 0.0027222222222222222]
[Lithium, 67.98627008032129]
[Proteins, 387.08321042262503]
[Carbohydrates, 453.38106983400684]
[NetCarbohydrates, 184.1036981487585]
[Starch, 350.26641369399164]
[Oligosaccharides, 2.7222222222222223]
[SolubleFiber, 54.44444444444444]
[InsolubleFiber, 81.66666666666667]
[DietaryFiber, 101.57964313694085]
[Calcium, 1.4432037190437368]
[Chloride, 2.177777777777778]
[Chromium, 6.805555555555555E-05]
[Copper, 0.0024267556838479393]
[Fluoride, 0.027216385647299345]
[Iodine, 0.0004083333333333333]
[Magnesium, 0.9042007346361585]
[Manganese, 0.004582651208347657]
[Molybdenum, 0.0001225]
[Phosphorus, 1.5501324466791515]
[Potassium, 6.17002602568387]
[Selenium, 0.0010537381055836749]
[Sulfur, 2.313888888888889]
[Boron, 0.05444444444444445]
[VitaminB1, 0.002792524019251856]
[VitaminB2, 0.0024631482914093915]
[VitaminB3, 0.036443117820044335]
[VitaminB5, 0.011546170105459313]
[VitaminB6, 0.0031375410311927222]
[VitaminB7, 8.166666666666665E-05]
[VitaminB9, 0.0010092609268915363]
[VitaminB12, 5.515490589906539E-06]
[VitaminA, 0.005414862918330718]
[VitaminC, 0.18619506477490078]
[NonProvitaminACarotenoids, 0.2710193520303436]
[AlphaCarotene, 0.2716817691345091]
[BetaCarotene, 0.2707021418650055]
[ProvitaminACarotenoids, 0.27016168877729235]
[Carotenoids, 0.2689588185854137]
[Flavanoids, 0.027222222222222224]
[NonFlavanoids, 0.027222222222222224]
[Polyphenols, 0.027222222222222224]
[Retinol, 0.0079484344889654]
[VitaminD2, 0.0002722222222222222]
[VitaminD3, 0.0002721401779796934]
[VitaminD, 0.00027028302490304573]
[VitaminE, 0.036833353685593935]
[VitaminK1, 0.000245]
[VitaminK2, 0.000245]
[VitaminK, 0.00022793756151546138]
[Zinc, 0.023865099925996752]
[Choline, 9.270391626808573]
[Betaine, 9.527647140468986]
[Histidine, 26.59900555087098]
[Isoleucine, 26.316901866573915]
[Leucine, 24.819693532989568]
[Lysine, 25.713902037310515]
[Phenylalanine, 26.279928646727292]
[Methionine, 26.67550337230701]
[Threonine, 26.38005692257818]
[Tryptophan, 26.920538607470586]
[Valine, 25.985217444641115]
[Arginine, 26.048180595707464]
[Glycine, 26.596872562618632]
[Iron, 0.10865749537385791]
[Calories, 2989.541589765478]
[Fats, 86.63911323182441]
[Sodium, 3.982805074371289]
[DietaryCholesterol, 1]
[Sugar, 113.64612044089057]
[MonounsaturatedFats, 42.44488955486969]
[Omega3, 60.287349097220506]
[Omega6, 58.56452687467834]
[PolyunsaturatedFats, 52.85691457379698]
[UnsaturatedFats, 87.70553873663356]
[SaturatedFats, 41.045291296936426]
[TransFats, 5.627265378810584]
Nutrients for Lunch:
Vanadium, Lithium, Proteins, Carbohydrates, NetCarbohydrates, Starch, Oligosaccharides, SolubleFiber, InsolubleFiber, DietaryFiber, Calcium, Chloride, Chromium, Copper, Fluoride, Iodine, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sulfur, Boron, VitaminB1, VitaminB2, VitaminB3, VitaminB5, VitaminB6, VitaminB7, VitaminB9, VitaminB12, VitaminA, VitaminC, NonProvitaminACarotenoids, AlphaCarotene, BetaCarotene, ProvitaminACarotenoids, Carotenoids, Flavanoids, NonFlavanoids, Polyphenols, Retinol, VitaminD2, VitaminD3, VitaminD, VitaminE, VitaminK1, VitaminK2, VitaminK, Zinc, Choline, Betaine, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Iron, Calories, Fats, Sodium, DietaryCholesterol, Sugar, MonounsaturatedFats, Omega3, Omega6, PolyunsaturatedFats, UnsaturatedFats, SaturatedFats, TransFats
Nutrient targets RDA for Lunch:
[Vanadium, 7.622222222222221E-05]
[Lithium, 3.714111445783132]
[Proteins, 65.52760570278612]
[Carbohydrates, 253.62238665649843]
[NetCarbohydrates, 257.74517740826184]
[Starch, 490.37297917158827]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 142.21150039171718]
[Calcium, 2.0204852066612315]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.003397457957387115]
[Fluoride, 0.009519606572885746]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2658810284906217]
[Manganese, 0.006415711691686719]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.170185425350812]
[Potassium, 8.638036435957417]
[Selenium, 0.00016040001448381144]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.003909533626952598]
[VitaminB2, 0.0034484076079731476]
[VitaminB3, 0.051020364948062065]
[VitaminB5, 0.016164638147643035]
[VitaminB6, 0.004392557443669811]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0014129652976481507]
[VitaminB12, 7.721686825869154E-06]
[VitaminA, -0.0011847474698925503]
[VitaminC, 0.26067309068486105]
[NonProvitaminACarotenoids, 0.03642709284248103]
[AlphaCarotene, 0.03735447678831268]
[BetaCarotene, 0.035982998611007684]
[ProvitaminACarotenoids, 0.035226364288209244]
[Carotenoids, 0.033542346019579165]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.002362252728996002]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.610736028268195E-05]
[VitaminD, 7.350734597537519E-05]
[VitaminE, 0.051566695159831505]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003191125861216459]
[Zinc, 0.03341113989639545]
[Choline, 1.5452149441986693]
[Betaine, 1.9053726633232466]
[Histidine, 1.0330522156638142]
[Isoleucine, 0.6381070576479241]
[Leucine, -1.4579846093701583]
[Lysine, -0.20609270332084084]
[Phenylalanine, 0.5863445498626506]
[Methionine, 1.1401491656742557]
[Threonine, 0.7265241360538935]
[Tryptophan, 1.4831984949032615]
[Valine, 0.1737488669420033]
[Arginine, 0.26189727843489435]
[Glycine, 1.0300660321105306]
[Iron, 0.04922049352340108]
[Calories, 3423.136003449447]
[Fats, -5.74227851248282]
[Sodium, 2.527038215230915]
[DietaryCholesterol, 1]
[Sugar, 44.771235283913434]
[MonounsaturatedFats, 59.422845376817556]
[Omega3, 84.4022887361087]
[Omega6, 81.99033762454967]
[PolyunsaturatedFats, 73.99968040331576]
[UnsaturatedFats, 122.78775423128698]
[SaturatedFats, 57.46340781571099]
[TransFats, 7.878171530334818]
Nutrient targets TUL for Lunch:
[Vanadium, 0.003811111111111111]
[Lithium, 95.18077811244979]
[Proteins, 541.9164945916749]
[Carbohydrates, 634.7334977676095]
[NetCarbohydrates, 257.74517740826184]
[Starch, 490.37297917158827]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 142.21150039171718]
[Calcium, 2.0204852066612315]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.003397457957387115]
[Fluoride, 0.03810293990621908]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2658810284906217]
[Manganese, 0.006415711691686719]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.170185425350812]
[Potassium, 8.638036435957417]
[Selenium, 0.0014752333478171445]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.003909533626952598]
[VitaminB2, 0.0034484076079731476]
[VitaminB3, 0.051020364948062065]
[VitaminB5, 0.016164638147643035]
[VitaminB6, 0.004392557443669811]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0014129652976481507]
[VitaminB12, 7.721686825869154E-06]
[VitaminA, 0.007580808085663005]
[VitaminC, 0.26067309068486105]
[NonProvitaminACarotenoids, 0.37942709284248105]
[AlphaCarotene, 0.3803544767883127]
[BetaCarotene, 0.3789829986110077]
[ProvitaminACarotenoids, 0.3782263642882092]
[Carotenoids, 0.37654234601957914]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.011127808284551559]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.00038099624917157073]
[VitaminD, 0.00037839623486426397]
[VitaminE, 0.051566695159831505]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003191125861216459]
[Zinc, 0.03341113989639545]
[Choline, 12.978548277532001]
[Betaine, 13.338705996656579]
[Histidine, 37.23860777121937]
[Isoleucine, 36.84366261320348]
[Leucine, 34.74757094618539]
[Lysine, 35.999462852234714]
[Phenylalanine, 36.79190010541821]
[Methionine, 37.34570472122981]
[Threonine, 36.932079691609445]
[Tryptophan, 37.68875405045882]
[Valine, 36.379304422497555]
[Arginine, 36.46745283399045]
[Glycine, 37.23562158766608]
[Iron, 0.15212049352340107]
[Calories, 4185.358225671669]
[Fats, 121.29475852455417]
[Sodium, 5.5759271041198035]
[DietaryCholesterol, 1]
[Sugar, 159.10456861724677]
[MonounsaturatedFats, 59.422845376817556]
[Omega3, 84.4022887361087]
[Omega6, 81.99033762454967]
[PolyunsaturatedFats, 73.99968040331576]
[UnsaturatedFats, 122.78775423128698]
[SaturatedFats, 57.46340781571099]
[TransFats, 7.878171530334818]
Nutrients for Dinner:
Vanadium, Lithium, Proteins, Carbohydrates, NetCarbohydrates, Starch, Oligosaccharides, SolubleFiber, InsolubleFiber, DietaryFiber, Calcium, Chloride, Chromium, Copper, Fluoride, Iodine, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sulfur, Boron, VitaminB1, VitaminB2, VitaminB3, VitaminB5, VitaminB6, VitaminB7, VitaminB9, VitaminB12, VitaminA, VitaminC, NonProvitaminACarotenoids, AlphaCarotene, BetaCarotene, ProvitaminACarotenoids, Carotenoids, Flavanoids, NonFlavanoids, Polyphenols, Retinol, VitaminD2, VitaminD3, VitaminD, VitaminE, VitaminK1, VitaminK2, VitaminK, Zinc, Choline, Betaine, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Iron, Calories, Fats, Sodium, DietaryCholesterol, Sugar, MonounsaturatedFats, Omega3, Omega6, PolyunsaturatedFats, UnsaturatedFats, SaturatedFats, TransFats
Nutrient targets RDA for Dinner:
[Vanadium, 7.622222222222221E-05]
[Lithium, 3.714111445783132]
[Proteins, 65.52760570278612]
[Carbohydrates, 253.62238665649843]
[NetCarbohydrates, 257.74517740826184]
[Starch, 490.37297917158827]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 142.21150039171718]
[Calcium, 2.0204852066612315]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.003397457957387115]
[Fluoride, 0.009519606572885746]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2658810284906217]
[Manganese, 0.006415711691686719]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.170185425350812]
[Potassium, 8.638036435957417]
[Selenium, 0.00016040001448381144]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.003909533626952598]
[VitaminB2, 0.0034484076079731476]
[VitaminB3, 0.051020364948062065]
[VitaminB5, 0.016164638147643035]
[VitaminB6, 0.004392557443669811]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0014129652976481507]
[VitaminB12, 7.721686825869154E-06]
[VitaminA, -0.0011847474698925503]
[VitaminC, 0.26067309068486105]
[NonProvitaminACarotenoids, 0.03642709284248103]
[AlphaCarotene, 0.03735447678831268]
[BetaCarotene, 0.035982998611007684]
[ProvitaminACarotenoids, 0.035226364288209244]
[Carotenoids, 0.033542346019579165]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.002362252728996002]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.610736028268195E-05]
[VitaminD, 7.350734597537519E-05]
[VitaminE, 0.051566695159831505]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003191125861216459]
[Zinc, 0.03341113989639545]
[Choline, 1.5452149441986693]
[Betaine, 1.9053726633232466]
[Histidine, 1.0330522156638142]
[Isoleucine, 0.6381070576479241]
[Leucine, -1.4579846093701583]
[Lysine, -0.20609270332084084]
[Phenylalanine, 0.5863445498626506]
[Methionine, 1.1401491656742557]
[Threonine, 0.7265241360538935]
[Tryptophan, 1.4831984949032615]
[Valine, 0.1737488669420033]
[Arginine, 0.26189727843489435]
[Glycine, 1.0300660321105306]
[Iron, 0.04922049352340108]
[Calories, 3423.136003449447]
[Fats, -5.74227851248282]
[Sodium, 2.527038215230915]
[DietaryCholesterol, 1]
[Sugar, 44.771235283913434]
[MonounsaturatedFats, 59.422845376817556]
[Omega3, 84.4022887361087]
[Omega6, 81.99033762454967]
[PolyunsaturatedFats, 73.99968040331576]
[UnsaturatedFats, 122.78775423128698]
[SaturatedFats, 57.46340781571099]
[TransFats, 7.878171530334818]
Nutrient targets TUL for Dinner:
[Vanadium, 0.003811111111111111]
[Lithium, 95.18077811244979]
[Proteins, 541.9164945916749]
[Carbohydrates, 634.7334977676095]
[NetCarbohydrates, 257.74517740826184]
[Starch, 490.37297917158827]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 142.21150039171718]
[Calcium, 2.0204852066612315]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.003397457957387115]
[Fluoride, 0.03810293990621908]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2658810284906217]
[Manganese, 0.006415711691686719]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.170185425350812]
[Potassium, 8.638036435957417]
[Selenium, 0.0014752333478171445]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.003909533626952598]
[VitaminB2, 0.0034484076079731476]
[VitaminB3, 0.051020364948062065]
[VitaminB5, 0.016164638147643035]
[VitaminB6, 0.004392557443669811]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0014129652976481507]
[VitaminB12, 7.721686825869154E-06]
[VitaminA, 0.007580808085663005]
[VitaminC, 0.26067309068486105]
[NonProvitaminACarotenoids, 0.37942709284248105]
[AlphaCarotene, 0.3803544767883127]
[BetaCarotene, 0.3789829986110077]
[ProvitaminACarotenoids, 0.3782263642882092]
[Carotenoids, 0.37654234601957914]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.011127808284551559]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.00038099624917157073]
[VitaminD, 0.00037839623486426397]
[VitaminE, 0.051566695159831505]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003191125861216459]
[Zinc, 0.03341113989639545]
[Choline, 12.978548277532001]
[Betaine, 13.338705996656579]
[Histidine, 37.23860777121937]
[Isoleucine, 36.84366261320348]
[Leucine, 34.74757094618539]
[Lysine, 35.999462852234714]
[Phenylalanine, 36.79190010541821]
[Methionine, 37.34570472122981]
[Threonine, 36.932079691609445]
[Tryptophan, 37.68875405045882]
[Valine, 36.379304422497555]
[Arginine, 36.46745283399045]
[Glycine, 37.23562158766608]
[Iron, 0.15212049352340107]
[Calories, 4185.358225671669]
[Fats, 121.29475852455417]
[Sodium, 5.5759271041198035]
[DietaryCholesterol, 1]
[Sugar, 159.10456861724677]
[MonounsaturatedFats, 59.422845376817556]
[Omega3, 84.4022887361087]
[Omega6, 81.99033762454967]
[PolyunsaturatedFats, 73.99968040331576]
[UnsaturatedFats, 122.78775423128698]
[SaturatedFats, 57.46340781571099]
[TransFats, 7.878171530334818]
Nutrients for Sides:
Vanadium, Lithium, Proteins, Carbohydrates, NetCarbohydrates, Starch, Oligosaccharides, SolubleFiber, InsolubleFiber, DietaryFiber, Calcium, Chloride, Chromium, Copper, Fluoride, Iodine, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sulfur, Boron, VitaminB1, VitaminB2, VitaminB3, VitaminB5, VitaminB6, VitaminB7, VitaminB9, VitaminB12, VitaminA, VitaminC, NonProvitaminACarotenoids, AlphaCarotene, BetaCarotene, ProvitaminACarotenoids, Carotenoids, Flavanoids, NonFlavanoids, Polyphenols, Retinol, VitaminD2, VitaminD3, VitaminD, VitaminE, VitaminK1, VitaminK2, VitaminK, Zinc, Choline, Betaine, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Iron, Calories, Fats, Sodium, DietaryCholesterol, Sugar, MonounsaturatedFats, Omega3, Omega6, PolyunsaturatedFats, UnsaturatedFats, SaturatedFats, TransFats
Nutrient targets RDA for Sides:
[Vanadium, 4.355555555555555E-05]
[Lithium, 2.1223493975903613]
[Proteins, 37.444346115877785]
[Carbohydrates, 144.92707808942768]
[NetCarbohydrates, 147.2829585190068]
[Starch, 280.2131309551933]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 81.26371450955268]
[Calcium, 1.1545629752349895]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019414045470783515]
[Fluoride, 0.005439775184506141]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7233605877089267]
[Manganese, 0.0036661209666781257]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2401059573433213]
[Potassium, 4.936020820547096]
[Selenium, 9.165715113360655E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.0022340192154014847]
[VitaminB2, 0.001970518633127513]
[VitaminB3, 0.02915449425603547]
[VitaminB5, 0.00923693608436745]
[VitaminB6, 0.002510032824954178]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0008074087415132291]
[VitaminB12, 4.412392471925232E-06]
[VitaminA, -0.0006769985542243145]
[VitaminC, 0.1489560518199206]
[NonProvitaminACarotenoids, 0.02081548162427488]
[AlphaCarotene, 0.021345415307607245]
[BetaCarotene, 0.020561713492004394]
[ProvitaminACarotenoids, 0.020129351021833858]
[Carotenoids, 0.019167054868330955]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.00134985870228343]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.3489920161532544E-05]
[VitaminD, 4.20041977002144E-05]
[VitaminE, 0.02946668294847515]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001823500492123691]
[Zinc, 0.0190920799407974]
[Choline, 0.8829799681135254]
[Betaine, 1.0887843790418554]
[Histidine, 0.590315551807894]
[Isoleucine, 0.36463260437024236]
[Leucine, -0.8331340624972333]
[Lysine, -0.1177672590404805]
[Phenylalanine, 0.3350540284929432]
[Methionine, 0.6515138089567177]
[Threonine, 0.41515664917365347]
[Tryptophan, 0.847541997087578]
[Valine, 0.09928506682400191]
[Arginine, 0.1496555876770825]
[Glycine, 0.5886091612060175]
[Iron, 0.028125996299086336]
[Calories, 1956.077716256827]
[Fats, -3.2813020071330405]
[Sodium, 1.4440218372748086]
[DietaryCholesterol, 1]
[Sugar, 25.58356301937911]
[MonounsaturatedFats, 33.95591164389575]
[Omega3, 48.229879277776405]
[Omega6, 46.85162149974267]
[PolyunsaturatedFats, 42.28553165903758]
[UnsaturatedFats, 70.16443098930685]
[SaturatedFats, 32.83623303754914]
[TransFats, 4.501812303048467]
Nutrient targets TUL for Sides:
[Vanadium, 0.002177777777777778]
[Lithium, 54.38901606425703]
[Proteins, 309.6665683381]
[Carbohydrates, 362.7048558672055]
[NetCarbohydrates, 147.2829585190068]
[Starch, 280.2131309551933]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 81.26371450955268]
[Calcium, 1.1545629752349895]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019414045470783515]
[Fluoride, 0.02177310851783948]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7233605877089267]
[Manganese, 0.0036661209666781257]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2401059573433213]
[Potassium, 4.936020820547096]
[Selenium, 0.0008429904844669398]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.0022340192154014847]
[VitaminB2, 0.001970518633127513]
[VitaminB3, 0.02915449425603547]
[VitaminB5, 0.00923693608436745]
[VitaminB6, 0.002510032824954178]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0008074087415132291]
[VitaminB12, 4.412392471925232E-06]
[VitaminA, 0.004331890334664574]
[VitaminC, 0.1489560518199206]
[NonProvitaminACarotenoids, 0.21681548162427491]
[AlphaCarotene, 0.2173454153076073]
[BetaCarotene, 0.21656171349200443]
[ProvitaminACarotenoids, 0.21612935102183387]
[Carotenoids, 0.21516705486833096]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.00635874759117232]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021771214238375472]
[VitaminD, 0.00021622641992243659]
[VitaminE, 0.02946668294847515]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001823500492123691]
[Zinc, 0.0190920799407974]
[Choline, 7.416313301446858]
[Betaine, 7.622117712375188]
[Histidine, 21.279204440696784]
[Isoleucine, 21.053521493259133]
[Leucine, 19.855754826391653]
[Lysine, 20.57112162984841]
[Phenylalanine, 21.023942917381834]
[Methionine, 21.340402697845608]
[Threonine, 21.104045538062543]
[Tryptophan, 21.53643088597647]
[Valine, 20.788173955712892]
[Arginine, 20.83854447656597]
[Glycine, 21.277498050094906]
[Iron, 0.08692599629908633]
[Calories, 2391.6332718123826]
[Fats, 69.31129058545953]
[Sodium, 3.186244059497031]
[DietaryCholesterol, 1]
[Sugar, 90.91689635271246]
[MonounsaturatedFats, 33.95591164389575]
[Omega3, 48.229879277776405]
[Omega6, 46.85162149974267]
[PolyunsaturatedFats, 42.28553165903758]
[UnsaturatedFats, 70.16443098930685]
[SaturatedFats, 32.83623303754914]
[TransFats, 4.501812303048467]
Nutrients for Snacks:
Vanadium, Lithium, Proteins, Carbohydrates, NetCarbohydrates, Starch, Oligosaccharides, SolubleFiber, InsolubleFiber, DietaryFiber, Calcium, Chloride, Chromium, Copper, Fluoride, Iodine, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sulfur, Boron, VitaminB1, VitaminB2, VitaminB3, VitaminB5, VitaminB6, VitaminB7, VitaminB9, VitaminB12, VitaminA, VitaminC, NonProvitaminACarotenoids, AlphaCarotene, BetaCarotene, ProvitaminACarotenoids, Carotenoids, Flavanoids, NonFlavanoids, Polyphenols, Retinol, VitaminD2, VitaminD3, VitaminD, VitaminE, VitaminK1, VitaminK2, VitaminK, Zinc, Choline, Betaine, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Iron, Calories, Fats, Sodium, DietaryCholesterol, Sugar, MonounsaturatedFats, Omega3, Omega6, PolyunsaturatedFats, UnsaturatedFats, SaturatedFats, TransFats
Nutrient targets RDA for Snacks:
[Vanadium, 4.355555555555555E-05]
[Lithium, 2.1223493975903613]
[Proteins, 37.444346115877785]
[Carbohydrates, 144.92707808942768]
[NetCarbohydrates, 147.2829585190068]
[Starch, 280.2131309551933]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 81.26371450955268]
[Calcium, 1.1545629752349895]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019414045470783515]
[Fluoride, 0.005439775184506141]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7233605877089267]
[Manganese, 0.0036661209666781257]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2401059573433213]
[Potassium, 4.936020820547096]
[Selenium, 9.165715113360655E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.0022340192154014847]
[VitaminB2, 0.001970518633127513]
[VitaminB3, 0.02915449425603547]
[VitaminB5, 0.00923693608436745]
[VitaminB6, 0.002510032824954178]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0008074087415132291]
[VitaminB12, 4.412392471925232E-06]
[VitaminA, -0.0006769985542243145]
[VitaminC, 0.1489560518199206]
[NonProvitaminACarotenoids, 0.02081548162427488]
[AlphaCarotene, 0.021345415307607245]
[BetaCarotene, 0.020561713492004394]
[ProvitaminACarotenoids, 0.020129351021833858]
[Carotenoids, 0.019167054868330955]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.00134985870228343]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.3489920161532544E-05]
[VitaminD, 4.20041977002144E-05]
[VitaminE, 0.02946668294847515]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001823500492123691]
[Zinc, 0.0190920799407974]
[Choline, 0.8829799681135254]
[Betaine, 1.0887843790418554]
[Histidine, 0.590315551807894]
[Isoleucine, 0.36463260437024236]
[Leucine, -0.8331340624972333]
[Lysine, -0.1177672590404805]
[Phenylalanine, 0.3350540284929432]
[Methionine, 0.6515138089567177]
[Threonine, 0.41515664917365347]
[Tryptophan, 0.847541997087578]
[Valine, 0.09928506682400191]
[Arginine, 0.1496555876770825]
[Glycine, 0.5886091612060175]
[Iron, 0.028125996299086336]
[Calories, 1956.077716256827]
[Fats, -3.2813020071330405]
[Sodium, 1.4440218372748086]
[DietaryCholesterol, 1]
[Sugar, 25.58356301937911]
[MonounsaturatedFats, 33.95591164389575]
[Omega3, 48.229879277776405]
[Omega6, 46.85162149974267]
[PolyunsaturatedFats, 42.28553165903758]
[UnsaturatedFats, 70.16443098930685]
[SaturatedFats, 32.83623303754914]
[TransFats, 4.501812303048467]
Nutrient targets TUL for Snacks:
[Vanadium, 0.002177777777777778]
[Lithium, 54.38901606425703]
[Proteins, 309.6665683381]
[Carbohydrates, 362.7048558672055]
[NetCarbohydrates, 147.2829585190068]
[Starch, 280.2131309551933]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 81.26371450955268]
[Calcium, 1.1545629752349895]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019414045470783515]
[Fluoride, 0.02177310851783948]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7233605877089267]
[Manganese, 0.0036661209666781257]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2401059573433213]
[Potassium, 4.936020820547096]
[Selenium, 0.0008429904844669398]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.0022340192154014847]
[VitaminB2, 0.001970518633127513]
[VitaminB3, 0.02915449425603547]
[VitaminB5, 0.00923693608436745]
[VitaminB6, 0.002510032824954178]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0008074087415132291]
[VitaminB12, 4.412392471925232E-06]
[VitaminA, 0.004331890334664574]
[VitaminC, 0.1489560518199206]
[NonProvitaminACarotenoids, 0.21681548162427491]
[AlphaCarotene, 0.2173454153076073]
[BetaCarotene, 0.21656171349200443]
[ProvitaminACarotenoids, 0.21612935102183387]
[Carotenoids, 0.21516705486833096]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.00635874759117232]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021771214238375472]
[VitaminD, 0.00021622641992243659]
[VitaminE, 0.02946668294847515]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001823500492123691]
[Zinc, 0.0190920799407974]
[Choline, 7.416313301446858]
[Betaine, 7.622117712375188]
[Histidine, 21.279204440696784]
[Isoleucine, 21.053521493259133]
[Leucine, 19.855754826391653]
[Lysine, 20.57112162984841]
[Phenylalanine, 21.023942917381834]
[Methionine, 21.340402697845608]
[Threonine, 21.104045538062543]
[Tryptophan, 21.53643088597647]
[Valine, 20.788173955712892]
[Arginine, 20.83854447656597]
[Glycine, 21.277498050094906]
[Iron, 0.08692599629908633]
[Calories, 2391.6332718123826]
[Fats, 69.31129058545953]
[Sodium, 3.186244059497031]
[DietaryCholesterol, 1]
[Sugar, 90.91689635271246]
[MonounsaturatedFats, 33.95591164389575]
[Omega3, 48.229879277776405]
[Omega6, 46.85162149974267]
[PolyunsaturatedFats, 42.28553165903758]
[UnsaturatedFats, 70.16443098930685]
[SaturatedFats, 32.83623303754914]
[TransFats, 4.501812303048467]
Nutrients for Dessert:
Vanadium, Lithium, Proteins, Carbohydrates, NetCarbohydrates, Starch, Oligosaccharides, SolubleFiber, InsolubleFiber, DietaryFiber, Calcium, Chloride, Chromium, Copper, Fluoride, Iodine, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sulfur, Boron, VitaminB1, VitaminB2, VitaminB3, VitaminB5, VitaminB6, VitaminB7, VitaminB9, VitaminB12, VitaminA, VitaminC, NonProvitaminACarotenoids, AlphaCarotene, BetaCarotene, ProvitaminACarotenoids, Carotenoids, Flavanoids, NonFlavanoids, Polyphenols, Retinol, VitaminD2, VitaminD3, VitaminD, VitaminE, VitaminK1, VitaminK2, VitaminK, Zinc, Choline, Betaine, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Iron, Calories, Fats, Sodium, DietaryCholesterol, Sugar, MonounsaturatedFats, Omega3, Omega6, PolyunsaturatedFats, UnsaturatedFats, SaturatedFats, TransFats
Nutrient targets RDA for Dessert:
[Vanadium, 0]
[Lithium, 0]
[Proteins, 0]
[Carbohydrates, 0]
[NetCarbohydrates, 0]
[Starch, 0]
[Oligosaccharides, 0]
[SolubleFiber, 0]
[InsolubleFiber, 0]
[DietaryFiber, 0]
[Calcium, 0]
[Chloride, 0]
[Chromium, 0]
[Copper, 0]
[Fluoride, 0]
[Iodine, 0]
[Magnesium, 0]
[Manganese, 0]
[Molybdenum, 0]
[Phosphorus, 0]
[Potassium, 0]
[Selenium, 0]
[Sulfur, 0]
[Boron, 0]
[VitaminB1, 0]
[VitaminB2, 0]
[VitaminB3, 0]
[VitaminB5, 0]
[VitaminB6, 0]
[VitaminB7, 0]
[VitaminB9, 0]
[VitaminB12, 0]
[VitaminA, -0]
[VitaminC, 0]
[NonProvitaminACarotenoids, 0]
[AlphaCarotene, 0]
[BetaCarotene, 0]
[ProvitaminACarotenoids, 0]
[Carotenoids, 0]
[Flavanoids, 0]
[NonFlavanoids, 0]
[Polyphenols, 0]
[Retinol, 0]
[VitaminD2, 0]
[VitaminD3, 0]
[VitaminD, 0]
[VitaminE, 0]
[VitaminK1, 0]
[VitaminK2, 0]
[VitaminK, 0]
[Zinc, 0]
[Choline, 0]
[Betaine, 0]
[Histidine, 0]
[Isoleucine, 0]
[Leucine, -0]
[Lysine, -0]
[Phenylalanine, 0]
[Methionine, 0]
[Threonine, 0]
[Tryptophan, 0]
[Valine, 0]
[Arginine, 0]
[Glycine, 0]
[Iron, 0]
[Calories, 0]
[Fats, -0]
[Sodium, 0]
[DietaryCholesterol, 1]
[Sugar, 0]
[MonounsaturatedFats, 0]
[Omega3, 0]
[Omega6, 0]
[PolyunsaturatedFats, 0]
[UnsaturatedFats, 0]
[SaturatedFats, 0]
[TransFats, 0]
Nutrient targets TUL for Dessert:
[Vanadium, 0]
[Lithium, 0]
[Proteins, 0]
[Carbohydrates, 0]
[NetCarbohydrates, 0]
[Starch, 0]
[Oligosaccharides, 0]
[SolubleFiber, 0]
[InsolubleFiber, 0]
[DietaryFiber, 0]
[Calcium, 0]
[Chloride, 0]
[Chromium, 0]
[Copper, 0]
[Fluoride, 0]
[Iodine, 0]
[Magnesium, 0]
[Manganese, 0]
[Molybdenum, 0]
[Phosphorus, 0]
[Potassium, 0]
[Selenium, 0]
[Sulfur, 0]
[Boron, 0]
[VitaminB1, 0]
[VitaminB2, 0]
[VitaminB3, 0]
[VitaminB5, 0]
[VitaminB6, 0]
[VitaminB7, 0]
[VitaminB9, 0]
[VitaminB12, 0]
[VitaminA, 0]
[VitaminC, 0]
[NonProvitaminACarotenoids, 0]
[AlphaCarotene, 0]
[BetaCarotene, 0]
[ProvitaminACarotenoids, 0]
[Carotenoids, 0]
[Flavanoids, 0]
[NonFlavanoids, 0]
[Polyphenols, 0]
[Retinol, 0]
[VitaminD2, 0]
[VitaminD3, 0]
[VitaminD, 0]
[VitaminE, 0]
[VitaminK1, 0]
[VitaminK2, 0]
[VitaminK, 0]
[Zinc, 0]
[Choline, 0]
[Betaine, 0]
[Histidine, 0]
[Isoleucine, 0]
[Leucine, 0]
[Lysine, 0]
[Phenylalanine, 0]
[Methionine, 0]
[Threonine, 0]
[Tryptophan, 0]
[Valine, 0]
[Arginine, 0]
[Glycine, 0]
[Iron, 0]
[Calories, 0]
[Fats, 0]
[Sodium, 0]
[DietaryCholesterol, 1]
[Sugar, 0]
[MonounsaturatedFats, 0]
[Omega3, 0]
[Omega6, 0]
[PolyunsaturatedFats, 0]
[UnsaturatedFats, 0]
[SaturatedFats, 0]
[TransFats, 0]