Egg-Fried Rice, Old-Fashioned Oatmeal, Peas, Beans, Chili, & Mint, Cheese and Crackers, Spiced Lentils, Grilled Fattoush Salad, Tahini Carrot Slaw, Eliche with Sausage and Radicchio, Sweet Pea Orecchiette, Spiced Lentils & Rice, Sticky Hoisin Chicken, Easiest Baked Chicken Breast, Comforting Sausage Bake, Healthy Chocolate Smoothie, Easy Sauteéd Zucchini, Anti-Allergy Tea, Anti-Allergy Salad, Grilled Garlic Naan, Stewed Okra with Tomatoes, Rosemary-Lemon Tea, Soft Boiled Eggs, Chips and Salsa, Exercise Recovery Smoothie ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Sunday, 22 December 2024

Weekly Meal Plan

Shopping List

Breakfast

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Egg-Fried Rice

Prep time: 2 min
Cook time: 8 min
Total time: 10 min
Servings: 4
  • 12 Green Onions (Scallions)
  • 16 oz. Brown Basmati Rice, cooked
  • 4 tbsp. Chili Jam
  • 4 Eggs
  • 10 oz. Silken Tofu
  • Put a large non-stick frying pan on a medium-high heat. Trim and finely slice the scallions and fry with 1 tablespoon of olive oil for 1 minute. Add the rice, chili jam, a splash of water, and a pinch of sea salt and black pepper, then toss for 2 minutes until everything is well coated.
  • Push the rice to the sides of the pan, making a big well in the middle. Crack the eggs into the well, then use a rubber spatula to start gently moving the eggs around to create big curds. Break in the tofu, then fold the rice back through the egg until it's all looking good. Taste and season to perfection. Lightly oil the inside of a bowl, add the egg-fried rice, genly compacting it with the spatula, then proudly turn out onto a plate, retro style.
Manage

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

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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Cheese and Crackers

Prep time: 5 min
Cook time: 0 min
Total time: 5 min
Servings: 3
  • 3/4 c. Slices of Pepper Jack Cheese
  • 3/4 c. Crackers
  • 3/4 c. Summer Sausage
  • Stack the cheese, meat and crackers. Eat them stacked.
Manage

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

Grilled Fattoush Salad

Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Servings: 4
  • 3/2 tbsp. Sumac
  • 3 Red Onions
  • 2 English Cucumbers
  • 12 oz. Mixed-Color Cherry Tomatoes
  • 4 Pita
  • Place a grill pan on high heat. Drizzle 5 tablespoons of extra virgin olive oil and 2 tablespoons of red wine vinegar into a large shallow serving bowl, season with a pinch of sea salt and black pepper, mix in the sumac and put aside.
  • Peel the onions and slice into 1/2-inch rounds, then grill until softened and nicely charred on both sides, using tongs to transfer them straight to the dressing as you go.
  • Meanwhile, roughly peel the cucumbers, slice in half lengthways and use a teaspoon to scrape out and discard the seeds, then slice in half across the middle (to fit the pan).)
  • When there's space on the grill, lay in the cucumber, turning until beautifully bar-marked. Remove to a board, curdely slice up, the add to the bowl.
  • Quarter and add the tomatoes to the bowl. Slice the pitas in 3/4-inch strips, then toast on the grill pan. Toss everything together, season to perfection and serve straight away.
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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Eliche with Sausage and Radicchio

Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Servings: 4
  • 2 tbsp. Olive Oil
  • 1 Onions, finely chopped
  • 7 oz. Pork Italian Sausage, Raw
  • 3/4 c. Tomato Sauce
  • 6 tbsp. White Wine, Dry
  • 11/4 c. Eliche Pasta
  • 2 oz. Fresh Radicchio Leaves
  • 1/8 tsp. Salt & Black Pepper
  • Heat the olive oil in a large, deep pan. Add the finely chopped onion and cook over a low heat, stirring frequently, for about 5 minutes or until softened.
  • Snip the end off the sausage skin and squeeze the sausage meat into the pan. With a wooden spoon, stir the sausage meat to mix it with the oil and onion and break it up into small pieces.
  • Continue to fry the mixture, increasing the heat if necessary, until the sausage meat is brown all over and looks crumbly. Stir in the tomato sauce, then sprinkle in the wine, with salt and pepper to taste. Simmer over a low heat, stirring occasionally, for 10-12 minutes.
  • Meanwhile, cook the pasta in a large pan of lightly salted boiling water. Dried pasta will take 10-12 minutes, fresh about 3 minutes. Just before draining the pasta, add a ladleful or two of the cooking water to the sausage sauce and stir it in well. Taste the sauce to check the seasoning.
  • Finely shred the radicchio leaves. Drain the cooked pasta and turn it into the pan of sausage sauce. Add the shredded radicchio and toss well to combine everything thoroughly. Serve immediately.
Manage

Sweet Pea Orecchiette

Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Servings: 4
  • 5/4 lb. Potatoes
  • 1 c. Green Onions (Scallions)
  • 12 oz. Frozen Green Peas
  • 10 oz. Orecchiette, dried
  • 3 oz. Pecorino Cheese, plus extra to serve
  • Peel the potatoes and chop into 1/2-inch cubes, trim and slice the scallions, then place in a large non-stick frying pan on a high heat with 2 tablespoons of olive oil and 1 cup of boiling kettle water. Reduce to a simmer, then cover and cook for 15 minutes, or until the potatoes are just tender, adding the peas for the last 5 minutes, stirring occasionally.
  • Meanwhile, cook the pasta in a pan of boiling salted water according to package instructions, then drain, reserving a cupful of starchy cooking water.
  • Tip the drained pasta into the pea and potato pan, finely grate in the pecorino, then toss together, adding spashes of cooking water to loosen, if needed. Season to perfection, and finish with an extra grating of pecorino and a drizzle of extra virgin olive oil, if you like.
Manage

Spiced Lentils & Rice

Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Servings: 3
  • 5/2 oz. Red Split Lentils
  • 2 Onions
  • 2 tbsp. Balti Curry Paste
  • 7 oz. Fresh Mixed-Color Kale
  • 8 oz. Brown Basmati Rice, cooked
  • Cook the lentils in a pan of boiling salted water according to the package instructions. Meanwhile, peel and finely slice the onions, put them into a large shallow casserole pan on a medium heat with ½ a tablespoon of olive oil and the balti paste, and cook for 15 minutes, or until soft and golden, stirring regularly. Tear in the kale (discarding any tough stalks), add a splash of lentil cooking water, cover, and leave for 2 minutes.
  • Drain the lentils, toss into the casserole pan with the rice, cover again, and leave for a final 3 minutes. Toss it all together, taste, season to perfection with sea salt and black pepper, and dish up. Delicious.
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

Easiest Baked Chicken Breast

Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Servings: 3
  • 3 Boneless Chicken Breasts, pounded to an even thickness
  • 3/4 c. Italian Salad Dressing
  • 3/4 tsp. Paprika
  • 3/8 tsp. Garlic Powder
  • 3/8 tsp. Onion Powder
  • 3/8 tsp. Salt & Black Pepper
  • Preheat the oven to 400 degrees then spray a 9x13" baking pan with nonstick spray.
  • Place the chicken breasts into the bottom of the baking pan then drizzle on the Italian dressing and sprinkle on seasonings to taste. Use tongs or your hands to flip the chicken breasts to coat in the dressing and seasonings then arrange into an even layer.
  • Bake for 20 minutes or until the thickest part of the largest chicken breast reaches an internal temperature of 165 degrees as read by a digital instant-read thermometer. Let the chicken rest for 15-30 minutes before serving and/or slicing.
  • To make ahead: Add the chicken breasts, Italian dressing, and seasonings to a gallon-size Ziplock bag then seal and squish to coat. Press out all the air then reseal and refrigerate for 30 minutes or up to 24 hours. Pour the entire contents of the bag into the nonstick sprayed baking dish then bake as directed above.
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

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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

Easy Sauteéd Zucchini

Prep time: 2 min
Cook time: 8 min
Total time: 10 min
Servings: 2
  • 1 lb. Fresh Zucchini
  • 2 tbsp. Olive Oil
  • 2 Garlic Cloves, crushed
  • 1/4 tsp. Salt & Black Pepper, to taste
  • 1/2 Lemons, juiced, to taste
  • Wash and dry the zucchini then slice into 1cm/⅓-inch slices.
  • Heat the oil in a large skillet or frying pan over medium-high heat.
  • Add the zucchini and saute 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.
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

Anti-Allergy Salad

Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Servings: 4
  • 1/2 c. Flaxseed Oil
  • 1/2 c. Fresh Parsley, finely chopped
  • 3 c. Broccoli Sprouts
  • 2 Apples, cored and cut into cubes
  • 1 Red Onions, diced
  • 1/2 c. Fresh Blueberries
  • 12 oz. Wild Salmon, cooked and flaked
  • First combine the flaxseed oil with the parsley and season generously with salt and pepper. Set aside.
  • Next toss together the remaining ingredients and place in two salad bowls.
  • Drizzle with the parsley dressing and serve immediately with a nice tall glass of water to keep you hydrated!
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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

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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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

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

Exercise Recovery Smoothie

Prep time: 5 min
Cook time: 0 min
Total time: 5 min
Servings: 3
  • 3/2 c. Frozen Blueberries | Frozen Blackberries
  • 3/2 c. Cantaloupe Melon, seeded and peeled
  • 3/4 c. Protein Powder, unflavored or vanilla (see link in introduction)
  • 3 tsp. Flax Seeds
  • 3/4 c. Almonds
  • 3 c. Coconut Water
  • 3/8 tsp. Pink Himalayan Salt
  • 6 Ice Cubes
  • Place all the ingredients into a high-speed blender and blend until completely smooth. Serve immediately.
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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, 2.6564215194109773]
[Proteins, 50.345256531109044]
[Carbohydrates, 189.37853042289547]
[NetCarbohydrates, 189.8019414693921]
[Starch, 346.91204292227144]
[Oligosaccharides, 2.7222222222222223]
[SolubleFiber, 54.44444444444444]
[InsolubleFiber, 81.66666666666667]
[DietaryFiber, 102.66375870744314]
[Calcium, 1.408654947288301]
[Chloride, 2.177777777777778]
[Chromium, 6.805555555555555E-05]
[Copper, 0.0024267232380362066]
[Fluoride, 0.00679791971455906]
[Iodine, 0.0004083333333333333]
[Magnesium, 0.8962168129848072]
[Manganese, 0.004506076321098948]
[Molybdenum, 0.0001225]
[Phosphorus, 1.5056433022555307]
[Potassium, 6.296933651845784]
[Selenium, 0.00011287188976425638]
[Sulfur, 2.313888888888889]
[Boron, 0.0054444444444444445]
[VitaminB1, 0.0028202830441448876]
[VitaminB2, 0.0024540522794000677]
[VitaminB3, 0.03646692248974009]
[VitaminB5, 0.011537003412744001]
[VitaminB6, 0.0031440976799611375]
[VitaminB7, 8.166666666666665E-05]
[VitaminB9, 0.0009970236606787785]
[VitaminB12, 5.4771887258993435E-06]
[VitaminA, -0.0017673927532554962]
[VitaminC, 0.18497100342559297]
[NonProvitaminACarotenoids, 0.025885692012494424]
[AlphaCarotene, 0.026430854112100582]
[BetaCarotene, 0.02515733331680302]
[ProvitaminACarotenoids, 0.024365965206681373]
[Carotenoids, 0.023029434996953573]
[Flavanoids, 0.0027222222222222222]
[NonFlavanoids, 0.0027222222222222222]
[Polyphenols, 0.0027222222222222222]
[Retinol, 0.0016369315386088872]
[VitaminD2, 5.444444444444444E-05]
[VitaminD3, 5.4324259228938036E-05]
[VitaminD, 5.2295493405548406E-05]
[VitaminE, 0.03655709973650336]
[VitaminK1, 0.000245]
[VitaminK2, 0.000245]
[VitaminK, 0.00022741065960279588]
[Zinc, 0.023801239678812366]
[Choline, 1.0989042052739497]
[Betaine, 1.3609676225893887]
[Histidine, 0.7396274029568152]
[Isoleucine, 0.39942533016351617]
[Leucine, -1.1371809575802267]
[Lysine, -0.191145609401217]
[Phenylalanine, 0.3626914957690202]
[Methionine, 0.7912635636706293]
[Threonine, 0.4929291752594003]
[Tryptophan, 1.057470914074875]
[Valine, 0.05212910853356299]
[Arginine, 0.195718709747044]
[Glycine, 0.7483846558542375]
[Iron, 0.03509348488587185]
[Calories, 2452.923808712501]
[Fats, -6.692182948727776]
[Sodium, 1.5885444697926638]
[DietaryCholesterol, 1]
[Sugar, 33.59390067729126]
[MonounsaturatedFats, 42.78722006294942]
[Omega3, 60.27573049655626]
[Omega6, 58.47143871903477]
[PolyunsaturatedFats, 53.110008626597526]
[UnsaturatedFats, 88.35844702730874]
[SaturatedFats, 38.97401877956304]
[TransFats, 5.421041213124862]
Nutrient targets TUL for Breakfast:
[Vanadium, 0.0027222222222222222]
[Lithium, 67.98975485274431]
[Proteins, 390.6230343088868]
[Carbohydrates, 461.60075264511767]
[NetCarbohydrates, 189.8019414693921]
[Starch, 346.91204292227144]
[Oligosaccharides, 2.7222222222222223]
[SolubleFiber, 54.44444444444444]
[InsolubleFiber, 81.66666666666667]
[DietaryFiber, 102.66375870744314]
[Calcium, 1.408654947288301]
[Chloride, 2.177777777777778]
[Chromium, 6.805555555555555E-05]
[Copper, 0.0024267232380362066]
[Fluoride, 0.027214586381225727]
[Iodine, 0.0004083333333333333]
[Magnesium, 0.8962168129848072]
[Manganese, 0.004506076321098948]
[Molybdenum, 0.0001225]
[Phosphorus, 1.5056433022555307]
[Potassium, 6.296933651845784]
[Selenium, 0.001052038556430923]
[Sulfur, 2.313888888888889]
[Boron, 0.05444444444444445]
[VitaminB1, 0.0028202830441448876]
[VitaminB2, 0.0024540522794000677]
[VitaminB3, 0.03646692248974009]
[VitaminB5, 0.011537003412744001]
[VitaminB6, 0.0031440976799611375]
[VitaminB7, 8.166666666666665E-05]
[VitaminB9, 0.0009970236606787785]
[VitaminB12, 5.4771887258993435E-06]
[VitaminA, 0.004493718357855616]
[VitaminC, 0.18497100342559297]
[NonProvitaminACarotenoids, 0.27088569201249446]
[AlphaCarotene, 0.2714308541121006]
[BetaCarotene, 0.27015733331680303]
[ProvitaminACarotenoids, 0.2693659652066814]
[Carotenoids, 0.2680294349969536]
[Flavanoids, 0.027222222222222224]
[NonFlavanoids, 0.027222222222222224]
[Polyphenols, 0.027222222222222224]
[Retinol, 0.00789804264972]
[VitaminD2, 0.0002722222222222222]
[VitaminD3, 0.00027210203700671576]
[VitaminD, 0.0002700732711833262]
[VitaminE, 0.03655709973650336]
[VitaminK1, 0.000245]
[VitaminK2, 0.000245]
[VitaminK, 0.00022741065960279588]
[Zinc, 0.023801239678812366]
[Choline, 9.265570871940616]
[Betaine, 9.527634289256055]
[Histidine, 26.600738514067928]
[Isoleucine, 26.260536441274624]
[Leucine, 24.723930153530883]
[Lysine, 25.669965501709896]
[Phenylalanine, 26.22380260688013]
[Methionine, 26.652374674781743]
[Threonine, 26.35404028637051]
[Tryptophan, 26.918582025185987]
[Valine, 25.913240219644674]
[Arginine, 26.05682982085816]
[Glycine, 26.60949576696535]
[Iron, 0.10859348488587184]
[Calories, 2997.3682531569452]
[Fats, 84.04855779201294]
[Sodium, 3.766322247570442]
[DietaryCholesterol, 1]
[Sugar, 115.26056734395793]
[MonounsaturatedFats, 42.78722006294942]
[Omega3, 60.27573049655626]
[Omega6, 58.47143871903477]
[PolyunsaturatedFats, 53.110008626597526]
[UnsaturatedFats, 88.35844702730874]
[SaturatedFats, 38.97401877956304]
[TransFats, 5.421041213124862]
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, 3.718990127175368]
[Proteins, 70.48335914355265]
[Carbohydrates, 265.1299425920536]
[NetCarbohydrates, 265.7227180571489]
[Starch, 485.67686009118]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 143.72926219042037]
[Calcium, 1.9721169262036213]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.003397412533250689]
[Fluoride, 0.009517087600382683]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.25470353817873]
[Manganese, 0.006308506849538527]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.1079006231577426]
[Potassium, 8.815707112584096]
[Selenium, 0.00015802064566995894]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.003948396261802842]
[VitaminB2, 0.0034356731911600945]
[VitaminB3, 0.05105369148563611]
[VitaminB5, 0.0161518047778416]
[VitaminB6, 0.0044017367519455924]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013958331249502899]
[VitaminB12, 7.66806421625908E-06]
[VitaminA, -0.0024743498545576944]
[VitaminC, 0.25895940479583013]
[NonProvitaminACarotenoids, 0.03623996881749219]
[AlphaCarotene, 0.03700319575694081]
[BetaCarotene, 0.03522026664352422]
[ProvitaminACarotenoids, 0.03411235128935392]
[Carotenoids, 0.032241208995735]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.0022917041540524417]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.605396292051325E-05]
[VitaminD, 7.321369076776777E-05]
[VitaminE, 0.0511799396311047]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003183749234439142]
[Zinc, 0.03332173555033731]
[Choline, 1.5384658873835293]
[Betaine, 1.905354671625144]
[Histidine, 1.035478364139541]
[Isoleucine, 0.5591954622289226]
[Leucine, -1.5920533406123172]
[Lysine, -0.26760385316170376]
[Phenylalanine, 0.5077680940766283]
[Methionine, 1.1077689891388809]
[Threonine, 0.6901008453631603]
[Tryptophan, 1.4804592797048248]
[Valine, 0.07298075194698819]
[Arginine, 0.27400619364586154]
[Glycine, 1.0477385181959324]
[Iron, 0.04913087884022058]
[Calories, 3434.093332197501]
[Fats, -9.369056128218887]
[Sodium, 2.2239622577097293]
[DietaryCholesterol, 1]
[Sugar, 47.03146094820776]
[MonounsaturatedFats, 59.90210808812918]
[Omega3, 84.38602269517875]
[Omega6, 81.86001420664867]
[PolyunsaturatedFats, 74.35401207723653]
[UnsaturatedFats, 123.70182583823224]
[SaturatedFats, 54.56362629138825]
[TransFats, 7.589457698374806]
Nutrient targets TUL for Lunch:
[Vanadium, 0.003811111111111111]
[Lithium, 95.18565679384203]
[Proteins, 546.8722480324415]
[Carbohydrates, 646.2410537031647]
[NetCarbohydrates, 265.7227180571489]
[Starch, 485.67686009118]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 143.72926219042037]
[Calcium, 1.9721169262036213]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.003397412533250689]
[Fluoride, 0.03810042093371601]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.25470353817873]
[Manganese, 0.006308506849538527]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.1079006231577426]
[Potassium, 8.815707112584096]
[Selenium, 0.001472853979003292]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.003948396261802842]
[VitaminB2, 0.0034356731911600945]
[VitaminB3, 0.05105369148563611]
[VitaminB5, 0.0161518047778416]
[VitaminB6, 0.0044017367519455924]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013958331249502899]
[VitaminB12, 7.66806421625908E-06]
[VitaminA, 0.0062912057009978616]
[VitaminC, 0.25895940479583013]
[NonProvitaminACarotenoids, 0.37923996881749217]
[AlphaCarotene, 0.3800031957569408]
[BetaCarotene, 0.3782202666435242]
[ProvitaminACarotenoids, 0.37711235128935394]
[Carotenoids, 0.375241208995735]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.011057259709607997]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.00038094285180940204]
[VitaminD, 0.0003781025796566566]
[VitaminE, 0.0511799396311047]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003183749234439142]
[Zinc, 0.03332173555033731]
[Choline, 12.97179922071686]
[Betaine, 13.338688004958476]
[Histidine, 37.24103391969509]
[Isoleucine, 36.76475101778447]
[Leucine, 34.61350221494323]
[Lysine, 35.937951702393846]
[Phenylalanine, 36.71332364963218]
[Methionine, 37.31332454469444]
[Threonine, 36.89565640091871]
[Tryptophan, 37.68601483526038]
[Valine, 36.27853630750254]
[Arginine, 36.479561749201416]
[Glycine, 37.25329407375148]
[Iron, 0.15203087884022057]
[Calories, 4196.315554419723]
[Fats, 117.6679809088181]
[Sodium, 5.272851146598619]
[DietaryCholesterol, 1]
[Sugar, 161.3647942815411]
[MonounsaturatedFats, 59.90210808812918]
[Omega3, 84.38602269517875]
[Omega6, 81.86001420664867]
[PolyunsaturatedFats, 74.35401207723653]
[UnsaturatedFats, 123.70182583823224]
[SaturatedFats, 54.56362629138825]
[TransFats, 7.589457698374806]
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, 3.718990127175368]
[Proteins, 70.48335914355265]
[Carbohydrates, 265.1299425920536]
[NetCarbohydrates, 265.7227180571489]
[Starch, 485.67686009118]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 143.72926219042037]
[Calcium, 1.9721169262036213]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.003397412533250689]
[Fluoride, 0.009517087600382683]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.25470353817873]
[Manganese, 0.006308506849538527]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.1079006231577426]
[Potassium, 8.815707112584096]
[Selenium, 0.00015802064566995894]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.003948396261802842]
[VitaminB2, 0.0034356731911600945]
[VitaminB3, 0.05105369148563611]
[VitaminB5, 0.0161518047778416]
[VitaminB6, 0.0044017367519455924]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013958331249502899]
[VitaminB12, 7.66806421625908E-06]
[VitaminA, -0.0024743498545576944]
[VitaminC, 0.25895940479583013]
[NonProvitaminACarotenoids, 0.03623996881749219]
[AlphaCarotene, 0.03700319575694081]
[BetaCarotene, 0.03522026664352422]
[ProvitaminACarotenoids, 0.03411235128935392]
[Carotenoids, 0.032241208995735]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.0022917041540524417]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.605396292051325E-05]
[VitaminD, 7.321369076776777E-05]
[VitaminE, 0.0511799396311047]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003183749234439142]
[Zinc, 0.03332173555033731]
[Choline, 1.5384658873835293]
[Betaine, 1.905354671625144]
[Histidine, 1.035478364139541]
[Isoleucine, 0.5591954622289226]
[Leucine, -1.5920533406123172]
[Lysine, -0.26760385316170376]
[Phenylalanine, 0.5077680940766283]
[Methionine, 1.1077689891388809]
[Threonine, 0.6901008453631603]
[Tryptophan, 1.4804592797048248]
[Valine, 0.07298075194698819]
[Arginine, 0.27400619364586154]
[Glycine, 1.0477385181959324]
[Iron, 0.04913087884022058]
[Calories, 3434.093332197501]
[Fats, -9.369056128218887]
[Sodium, 2.2239622577097293]
[DietaryCholesterol, 1]
[Sugar, 47.03146094820776]
[MonounsaturatedFats, 59.90210808812918]
[Omega3, 84.38602269517875]
[Omega6, 81.86001420664867]
[PolyunsaturatedFats, 74.35401207723653]
[UnsaturatedFats, 123.70182583823224]
[SaturatedFats, 54.56362629138825]
[TransFats, 7.589457698374806]
Nutrient targets TUL for Dinner:
[Vanadium, 0.003811111111111111]
[Lithium, 95.18565679384203]
[Proteins, 546.8722480324415]
[Carbohydrates, 646.2410537031647]
[NetCarbohydrates, 265.7227180571489]
[Starch, 485.67686009118]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 143.72926219042037]
[Calcium, 1.9721169262036213]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.003397412533250689]
[Fluoride, 0.03810042093371601]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.25470353817873]
[Manganese, 0.006308506849538527]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.1079006231577426]
[Potassium, 8.815707112584096]
[Selenium, 0.001472853979003292]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.003948396261802842]
[VitaminB2, 0.0034356731911600945]
[VitaminB3, 0.05105369148563611]
[VitaminB5, 0.0161518047778416]
[VitaminB6, 0.0044017367519455924]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013958331249502899]
[VitaminB12, 7.66806421625908E-06]
[VitaminA, 0.0062912057009978616]
[VitaminC, 0.25895940479583013]
[NonProvitaminACarotenoids, 0.37923996881749217]
[AlphaCarotene, 0.3800031957569408]
[BetaCarotene, 0.3782202666435242]
[ProvitaminACarotenoids, 0.37711235128935394]
[Carotenoids, 0.375241208995735]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.011057259709607997]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.00038094285180940204]
[VitaminD, 0.0003781025796566566]
[VitaminE, 0.0511799396311047]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003183749234439142]
[Zinc, 0.03332173555033731]
[Choline, 12.97179922071686]
[Betaine, 13.338688004958476]
[Histidine, 37.24103391969509]
[Isoleucine, 36.76475101778447]
[Leucine, 34.61350221494323]
[Lysine, 35.937951702393846]
[Phenylalanine, 36.71332364963218]
[Methionine, 37.31332454469444]
[Threonine, 36.89565640091871]
[Tryptophan, 37.68601483526038]
[Valine, 36.27853630750254]
[Arginine, 36.479561749201416]
[Glycine, 37.25329407375148]
[Iron, 0.15203087884022057]
[Calories, 4196.315554419723]
[Fats, 117.6679809088181]
[Sodium, 5.272851146598619]
[DietaryCholesterol, 1]
[Sugar, 161.3647942815411]
[MonounsaturatedFats, 59.90210808812918]
[Omega3, 84.38602269517875]
[Omega6, 81.86001420664867]
[PolyunsaturatedFats, 74.35401207723653]
[UnsaturatedFats, 123.70182583823224]
[SaturatedFats, 54.56362629138825]
[TransFats, 7.589457698374806]
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, 2.1251372155287815]
[Proteins, 40.276205224887235]
[Carbohydrates, 151.50282433831637]
[NetCarbohydrates, 151.84155317551367]
[Starch, 277.5296343378172]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 82.13100696595451]
[Calcium, 1.126923957830641]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413785904289654]
[Fluoride, 0.005438335771647248]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7169734503878457]
[Manganese, 0.0036048610568791585]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2045146418044244]
[Potassium, 5.037546921476626]
[Selenium, 9.029751181140511E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.00225622643531591]
[VitaminB2, 0.0019632418235200544]
[VitaminB3, 0.029173537991792068]
[VitaminB5, 0.0092296027301952]
[VitaminB6, 0.0025152781439689103]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007976189285430229]
[VitaminB12, 4.381750980719475E-06]
[VitaminA, -0.0014139142026043969]
[VitaminC, 0.14797680274047437]
[NonProvitaminACarotenoids, 0.02070855360999554]
[AlphaCarotene, 0.021144683289680465]
[BetaCarotene, 0.020125866653442414]
[ProvitaminACarotenoids, 0.0194927721653451]
[Carotenoids, 0.01842354799756286]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.0013095452308871098]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.345940738315043E-05]
[VitaminD, 4.1836394724438726E-05]
[VitaminE, 0.029245679789202686]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001819285276822367]
[Zinc, 0.019040991743049893]
[Choline, 0.8791233642191597]
[Betaine, 1.088774098071511]
[Histidine, 0.5917019223654522]
[Isoleucine, 0.31954026413081293]
[Leucine, -0.9097447660641813]
[Lysine, -0.1529164875209736]
[Phenylalanine, 0.29015319661521616]
[Methionine, 0.6330108509365034]
[Threonine, 0.3943433402075202]
[Tryptophan, 0.8459767312599]
[Valine, 0.04170328682685039]
[Arginine, 0.1565749677976352]
[Glycine, 0.5987077246833901]
[Iron, 0.02807478790869748]
[Calories, 1962.3390469700007]
[Fats, -5.353746358982221]
[Sodium, 1.2708355758341312]
[DietaryCholesterol, 1]
[Sugar, 26.87512054183301]
[MonounsaturatedFats, 34.22977605035954]
[Omega3, 48.220584397245005]
[Omega6, 46.77715097522782]
[PolyunsaturatedFats, 42.48800690127802]
[UnsaturatedFats, 70.686757621847]
[SaturatedFats, 31.179215023650432]
[TransFats, 4.33683297049989]
Nutrient targets TUL for Sides:
[Vanadium, 0.002177777777777778]
[Lithium, 54.39180388219545]
[Proteins, 312.49842744710946]
[Carbohydrates, 369.28060211609414]
[NetCarbohydrates, 151.84155317551367]
[Starch, 277.5296343378172]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 82.13100696595451]
[Calcium, 1.126923957830641]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413785904289654]
[Fluoride, 0.02177166910498058]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7169734503878457]
[Manganese, 0.0036048610568791585]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2045146418044244]
[Potassium, 5.037546921476626]
[Selenium, 0.0008416308451447384]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.00225622643531591]
[VitaminB2, 0.0019632418235200544]
[VitaminB3, 0.029173537991792068]
[VitaminB5, 0.0092296027301952]
[VitaminB6, 0.0025152781439689103]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007976189285430229]
[VitaminB12, 4.381750980719475E-06]
[VitaminA, 0.0035949746862844927]
[VitaminC, 0.14797680274047437]
[NonProvitaminACarotenoids, 0.21670855360999555]
[AlphaCarotene, 0.21714468328968048]
[BetaCarotene, 0.21612586665344244]
[ProvitaminACarotenoids, 0.21549277216534513]
[Carotenoids, 0.21442354799756289]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.006318434119775999]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021768162960537262]
[VitaminD, 0.00021605861694666092]
[VitaminE, 0.029245679789202686]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001819285276822367]
[Zinc, 0.019040991743049893]
[Choline, 7.412456697552493]
[Betaine, 7.622107431404844]
[Histidine, 21.280590811254342]
[Isoleucine, 21.0084291530197]
[Leucine, 19.779144122824707]
[Lysine, 20.535972401367918]
[Phenylalanine, 20.979042085504105]
[Methionine, 21.321899739825394]
[Threonine, 21.08323222909641]
[Tryptophan, 21.53486562014879]
[Valine, 20.73059217571574]
[Arginine, 20.845463856686525]
[Glycine, 21.28759661357228]
[Iron, 0.08687478790869747]
[Calories, 2397.8946025255564]
[Fats, 67.23884623361035]
[Sodium, 3.0130577980563538]
[DietaryCholesterol, 1]
[Sugar, 92.20845387516634]
[MonounsaturatedFats, 34.22977605035954]
[Omega3, 48.220584397245005]
[Omega6, 46.77715097522782]
[PolyunsaturatedFats, 42.48800690127802]
[UnsaturatedFats, 70.686757621847]
[SaturatedFats, 31.179215023650432]
[TransFats, 4.33683297049989]
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, 2.1251372155287815]
[Proteins, 40.276205224887235]
[Carbohydrates, 151.50282433831637]
[NetCarbohydrates, 151.84155317551367]
[Starch, 277.5296343378172]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 82.13100696595451]
[Calcium, 1.126923957830641]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413785904289654]
[Fluoride, 0.005438335771647248]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7169734503878457]
[Manganese, 0.0036048610568791585]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2045146418044244]
[Potassium, 5.037546921476626]
[Selenium, 9.029751181140511E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.00225622643531591]
[VitaminB2, 0.0019632418235200544]
[VitaminB3, 0.029173537991792068]
[VitaminB5, 0.0092296027301952]
[VitaminB6, 0.0025152781439689103]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007976189285430229]
[VitaminB12, 4.381750980719475E-06]
[VitaminA, -0.0014139142026043969]
[VitaminC, 0.14797680274047437]
[NonProvitaminACarotenoids, 0.02070855360999554]
[AlphaCarotene, 0.021144683289680465]
[BetaCarotene, 0.020125866653442414]
[ProvitaminACarotenoids, 0.0194927721653451]
[Carotenoids, 0.01842354799756286]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.0013095452308871098]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.345940738315043E-05]
[VitaminD, 4.1836394724438726E-05]
[VitaminE, 0.029245679789202686]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001819285276822367]
[Zinc, 0.019040991743049893]
[Choline, 0.8791233642191597]
[Betaine, 1.088774098071511]
[Histidine, 0.5917019223654522]
[Isoleucine, 0.31954026413081293]
[Leucine, -0.9097447660641813]
[Lysine, -0.1529164875209736]
[Phenylalanine, 0.29015319661521616]
[Methionine, 0.6330108509365034]
[Threonine, 0.3943433402075202]
[Tryptophan, 0.8459767312599]
[Valine, 0.04170328682685039]
[Arginine, 0.1565749677976352]
[Glycine, 0.5987077246833901]
[Iron, 0.02807478790869748]
[Calories, 1962.3390469700007]
[Fats, -5.353746358982221]
[Sodium, 1.2708355758341312]
[DietaryCholesterol, 1]
[Sugar, 26.87512054183301]
[MonounsaturatedFats, 34.22977605035954]
[Omega3, 48.220584397245005]
[Omega6, 46.77715097522782]
[PolyunsaturatedFats, 42.48800690127802]
[UnsaturatedFats, 70.686757621847]
[SaturatedFats, 31.179215023650432]
[TransFats, 4.33683297049989]
Nutrient targets TUL for Snacks:
[Vanadium, 0.002177777777777778]
[Lithium, 54.39180388219545]
[Proteins, 312.49842744710946]
[Carbohydrates, 369.28060211609414]
[NetCarbohydrates, 151.84155317551367]
[Starch, 277.5296343378172]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 82.13100696595451]
[Calcium, 1.126923957830641]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413785904289654]
[Fluoride, 0.02177166910498058]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7169734503878457]
[Manganese, 0.0036048610568791585]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2045146418044244]
[Potassium, 5.037546921476626]
[Selenium, 0.0008416308451447384]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.00225622643531591]
[VitaminB2, 0.0019632418235200544]
[VitaminB3, 0.029173537991792068]
[VitaminB5, 0.0092296027301952]
[VitaminB6, 0.0025152781439689103]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007976189285430229]
[VitaminB12, 4.381750980719475E-06]
[VitaminA, 0.0035949746862844927]
[VitaminC, 0.14797680274047437]
[NonProvitaminACarotenoids, 0.21670855360999555]
[AlphaCarotene, 0.21714468328968048]
[BetaCarotene, 0.21612586665344244]
[ProvitaminACarotenoids, 0.21549277216534513]
[Carotenoids, 0.21442354799756289]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.006318434119775999]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021768162960537262]
[VitaminD, 0.00021605861694666092]
[VitaminE, 0.029245679789202686]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001819285276822367]
[Zinc, 0.019040991743049893]
[Choline, 7.412456697552493]
[Betaine, 7.622107431404844]
[Histidine, 21.280590811254342]
[Isoleucine, 21.0084291530197]
[Leucine, 19.779144122824707]
[Lysine, 20.535972401367918]
[Phenylalanine, 20.979042085504105]
[Methionine, 21.321899739825394]
[Threonine, 21.08323222909641]
[Tryptophan, 21.53486562014879]
[Valine, 20.73059217571574]
[Arginine, 20.845463856686525]
[Glycine, 21.28759661357228]
[Iron, 0.08687478790869747]
[Calories, 2397.8946025255564]
[Fats, 67.23884623361035]
[Sodium, 3.0130577980563538]
[DietaryCholesterol, 1]
[Sugar, 92.20845387516634]
[MonounsaturatedFats, 34.22977605035954]
[Omega3, 48.220584397245005]
[Omega6, 46.77715097522782]
[PolyunsaturatedFats, 42.48800690127802]
[UnsaturatedFats, 70.686757621847]
[SaturatedFats, 31.179215023650432]
[TransFats, 4.33683297049989]
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]