Egg & Mango Chutney Flatbreads, Old-Fashioned Oatmeal, Hoisin Bok Choy Rice, Peas, Beans, Chili, & Mint, Creamy Fennel Kale Chicken Salad, Edamame & Veggie Rice Bowl, Grilled Fattoush Salad, Tahini Carrot Slaw, Turkey and Veggies, Hoisin Chicken Lettuce Cups, Spiced Lentils & Rice, My Hot Med Sandwich, Cajun Sweet Potatoes, Comforting Sausage Bake, Stewed Okra with Tomatoes, Rosemary-Lemon Tea, Healthy Chocolate Smoothie, Oven Roasted Asparagus, Anti-Allergy Tea, Anti-Allergy Salad, Traditional Stuffing, Collagen Packed Blueberry Gummies, Apricot Butter Bars, Hummus and Crackers, Soft Boiled Eggs, Dark Chocolate-Covered Almonds ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Sunday, 22 December 2024

Weekly Meal Plan

Shopping List

Breakfast

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Egg & Mango Chutney Flatbreads

Prep time: 2 min
Cook time: 10 min
Total time: 12 min
Servings: 2
  • 4 Eggs
  • 3/4 c. All-Purpose Flour (SELF-RISING FLOUR), plus extra for dusting
  • 6 tbsp. Natural (Plain) Yogurt
  • 2 tbsp. Mangos (MANGO CHUTNEY)
  • 1 Fresh Red Chilies
  • Lower the eggs into a pan of vigorously simmering water and boil for 5½ minutes exactly, then refresh under cold water until cool enough to handle, and peel. Meanwhile, put a large non-stick frying pan on a medium-high heat. In a bowl, mix the flour with a little pinch of sea salt, 4 heaping tablespoons of yogurt, and 1 tablespoon of olive oil until you have a dough. Halve, then roll out each piece on a flour-dusted surface until just under ¼ inch thick. Cook for 3 minutes, or until golden, turning halfway.
  • Dot the mango chutney and remaining yogurt over the breads. Halve the soft-boiled eggs and arrange on top, smashing them in with a fork, if you like. Finely slice the chili and scatter over (as much as you dare!), drizzle with a little extra virgin olive oil, and season with salt and black pepper from a height.
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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
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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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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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Creamy Fennel Kale Chicken Salad

Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Servings: 4
  • 2 Baby Leeks (MEDIUM LEEKS), thinly sliced
  • 2 Fennel Bulbs, cored and thinly sliced
  • 1/4 c. Avocado Oil
  • 1/8 tsp. Black Pepper
  • 5 c. Fresh Kale, chopped
  • 1 lb. Boneless Skinless Chicken Breasts (organic chicken breast cutlets, skinless)
  • 1/2 c. Chicken Broth (organic, low-Sodium chicken broth)
  • 1/4 c. Natural (Plain) Yogurt (almond yogurt), unsweetened
  • 1 tbsp. Wholegrain Mustard
  • Preheat oven to 400° F.
  • On a baking sheet, place prepared fennel and leeks.
  • Toss vegetables with 2 tablespoons avocado oil, Himalayan salt, and dash of black pepper.
  • In a separate bowl, massage kale with 1 tablespoon avocado oil, dash of salt and pepper, and set the kale aside.
  • Bake fennel and leeks for 40 minutes and add kale to the baking sheet for the last 10-12 minutes of baking.
  • Heat 1 tablespoon avocado oil in a large pan, over medium heat. Add chicken and sauté until lightly cooked, about 3-4 minutes per side.
  • In a small bowl, mix almond yogurt, chicken broth, and mustard and pour on top of chicken.
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Edamame & Veggie Rice Bowl

Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Servings: 3
  • 3/2 c. Rice, cooked
  • 3 c. Frozen Mixed Vegetables, roasted
  • 3/4 c. Frozen Edamame Beans
  • 6 tbsp. Fresh Cilantro (Coriander), chopped
  • 3/4 c. Avocados, diced
  • 6 tbsp. Green Onions (Scallions)
  • 6 tbsp. Citrus-Lime Vinaigrette
  • Arrange rice, veggies, edamame and avocado in a 4-cup sealable container or bowl.
  • Top with scallions and cilantro. Drizzle with vinaigrette just before serving.
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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.
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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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Turkey and Veggies

Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Servings: 4
  • 2 Gold Potatoes, diced in ¼ inch cubes
  • 1 Head of Cauliflower, chopped
  • 1 Fresh Zucchini, diced into ¼ inch cubes
  • 2 c. Arugula, chopped
  • 2 tbsp. Avocado Oil
  • 1 lb. 80% Ground Turkey, grass-fed
  • 2 c. Sauerkraut
  • 1/4 c. Pine Nuts
  • 1 tbsp. Extra Virgin Olive Oil, for drizzling
  • 1/4 Lemons, juiced
  • 1/8 tsp. Salt & Black Pepper
  • 2 Avocados, sliced
  • Preheat oven to 400°F.
  • Dice potatoes and zucchini separately and set aside. Chop cauliflower and arugula separately and set aside.
  • Mix diced potatoes and chopped cauliflower with 1 tablespoon of avocado oil and 1-2 teaspoons of salt. Roast in the oven until tender and browning.
  • Heat a medium skillet and saute turkey using 1 tablespoon avocado oil. Add desired spices and salt and pepper to taste. Cook until brown. Once cooked, add diced zucchini, and cook for 5 minutes.
  • In a mixing bowl, mix cooked vegetables, cooked turkey, arugula, pine nuts, sauerkraut with EVOO, and a squeeze of lemon.
  • Top with avocado slices and enjoy!
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Hoisin Chicken Lettuce Cups

Prep time: 2 min
Cook time: 10 min
Total time: 12 min
Servings: 3
  • 1 Mangos
  • 2 tbsp. Hoisin Sauce
  • 2 Boneless Skinless Chicken Breasts
  • 1 Head of Romaine Lettuce, 10 oz
  • 1 c. Watercress Sprouts
  • Put a grill pan on high heat. Cut the two cheeks off the mango, slice each into three lengthways, then slice off the skin and discard. Dice all of the flech into ½-inch cubes. Scrunch the stone over a bowl, to extract any pulp and juice, mix with the hoisin to make a dressing, and divide between two little bowls.
  • Flatten the chicken breasts by pounding them with your fists until the fat end is the same thickness as the skinny end. Rub with 1 tablespoon of olive oil and a pinch of sea salt and black pepper. then grill for 2-3 minutes on each side, or until bar-marked and cooked through. Meanwhile, trim the lettuce, click the leaves apart, and divide between two plates, snipping the cress alongside.
  • Divide up the mango and the hoisin bowls. Slice chicken and arrange on the plates, then tuck in, using the lettuce cups as a receptable to hold everything.
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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.
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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.
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Cajun Sweet Potatoes

Prep time: 9 min
Cook time: 60 min
Total time: 69 min
Servings: 4
  • 4 Sweet Potatoes
  • 10 Garlic Cloves, 1 bulb
  • 1 tsp. Cajun Seasoning
  • 3/4 c. Greek Yogurt
  • 4 Green Onions (Scallions)
  • Preheat the oven to 350°F. Quickly scrub the sweet potatoes clean, then slice into 1¼-inch rounds. Place in a 10x12-inch roasting pan with the whole unpeeled garlic bulb, and toss with 1 tablespoon each of olive oil and red wine vinegar, a pinch of sea salt and black pepper, and the Cajun spice. Arrange in a flat layer and roast for 1 hour, or until soft, gnarly, and carmelized.
  • Once done, squeeze all the soft, sweet, creamy, mild roasted garlic out of the skins into the yogurt, mash together, then season to perfection. Trim and finely slice the scallions. Spoon the yogurt across a plate or platter, stack the sweet potato on top, drizzle with ½ a tablespoon of extra virgin olive oil, spinkle over the scallions, dish up and enjoy.
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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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.
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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!
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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.
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Oven Roasted Asparagus

Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Servings: 3
  • 3/2 c. Asparagus Spears
  • 3 tbsp. Olive Oil
  • Preheat the oven to 425 degrees Fahrenheit.
  • Place the trimmed asparagus in an even layer on a baking sheet and drizzle it with olive oil. Roll the stalks in the oil to ensure it coats every inch.
  • Place the asparagus in the center rack in the oven, and bake it for 10-12 minutes. When it is fork-tender, it’s done cooking.
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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!
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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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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!

Snacks

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Collagen Packed Blueberry Gummies

Prep time: 15 min
Cook time: 120 min
Total time: 135 min
Servings: 4
  • 2 c. Frozen Wild Blueberries
  • 8 Lemons, juiced
  • 1 c. Coconut Butter | Coconut Cream
  • 4 tbsp. Maple Syrup
  • 8 tbsp. Beef Gelatin
  • In a small saucepan over low heat, bring everything except the gelatin to a gentle boil.
  • Take off the heat and stir until the coconut is melted and well combined.
  • Put the warm blueberry mixture into a blender and add the gelatin powder. Process until completely smooth (will be fairly thick).
  • Pour the mixture into a glass dish (8x8”) lined on the bottom with parchment paper.
  • Refrigerate for 2 hours.
  • When set, gently tease out the contents onto a chopping board and cut into bite-sized pieces.
  • Store in the refrigerator for up to 5 days.
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Apricot Butter Bars

Prep time: 10 min
Cook time: 120 min
Total time: 130 min
Servings: 5
  • 1 tbsp. Chia Seeds
  • 3 tbsp. Butter (nut or seed butter), unsweetened
  • 1/2 c. Dried Figs
  • 3/2 c. Dried Apricots
  • 3 tbsp. Coconut Flakes, dried
  • 1 c. Granola | Muesli
  • Add the ingredients to a food processor and combine well until a ball of thick paste is formed
  • Scoop the ingredients out onto a large piece of baking paper
  • Cover the mixture with the excess paper and flatten slightly
  • Roll out with a rolling pin until the mixture forms a flat slab about 1.5 cm thick
  • Dehydrate for approximately 12 hours at 125 degrees.
  • If you do not have a dehydrator you could either set these bars in the fridge, or cook them at a the ovens lowest temperature for a day. If you are storing them in the fridge rather than dehydrating them they will be a little sticky. Dehydrating them removes the moisture and makes them easier to store and eat.
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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!
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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.
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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 
11/17/2024: Building feast with options Allergens=Dairy
11/17/2024: 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, 2.6582663989290496]
[Proteins, 47.67989031920841]
[Carbohydrates, 186.97238309494372]
[NetCarbohydrates, 183.80147697800118]
[Starch, 348.4732209677868]
[Oligosaccharides, 2.7222222222222223]
[SolubleFiber, 54.44444444444444]
[InsolubleFiber, 81.66666666666667]
[DietaryFiber, 102.31259417139239]
[Calcium, 1.457439065381075]
[Chloride, 2.177777777777778]
[Chromium, 6.805555555555555E-05]
[Copper, 0.00242672058990645]
[Fluoride, 0.006799291796910203]
[Iodine, 0.0004083333333333333]
[Magnesium, 0.8987295877708482]
[Manganese, 0.004529464531121349]
[Molybdenum, 0.0001225]
[Phosphorus, 1.5318775695627787]
[Potassium, 6.140579718505992]
[Selenium, 0.00011201900733756545]
[Sulfur, 2.313888888888889]
[Boron, 0.0054444444444444445]
[VitaminB1, 0.0027418721294516966]
[VitaminB2, 0.002442585253691555]
[VitaminB3, 0.03607882280222126]
[VitaminB5, 0.011464482506353346]
[VitaminB6, 0.003114774265506157]
[VitaminB7, 8.166666666666665E-05]
[VitaminB9, 0.0009973342697794474]
[VitaminB12, 5.49731004881212E-06]
[VitaminA, -0.0017151621852183796]
[VitaminC, 0.1867198305044858]
[NonProvitaminACarotenoids, 0.025685223850959397]
[AlphaCarotene, 0.026435490018043187]
[BetaCarotene, 0.02509993219298407]
[ProvitaminACarotenoids, 0.024313199988805035]
[Carotenoids, 0.02277620161754221]
[Flavanoids, 0.0027222222222222222]
[NonFlavanoids, 0.0027222222222222222]
[Polyphenols, 0.0027222222222222222]
[Retinol, 0.0016821808590924468]
[VitaminD2, 5.444444444444444E-05]
[VitaminD3, 5.436059255982469E-05]
[VitaminD, 5.240217641175738E-05]
[VitaminE, 0.0366938746286788]
[VitaminK1, 0.000245]
[VitaminK2, 0.000245]
[VitaminK, 0.0002281298425738513]
[Zinc, 0.023711979908533645]
[Choline, 1.09726566390537]
[Betaine, 1.3609830305312927]
[Histidine, 0.709194364953469]
[Isoleucine, 0.4130807313943358]
[Leucine, -1.1357152228161267]
[Lysine, -0.1985993951900391]
[Phenylalanine, 0.3699783789463474]
[Methionine, 0.7968126427930925]
[Threonine, 0.4789118207501127]
[Tryptophan, 1.0399590470648032]
[Valine, 0.06193183962646222]
[Arginine, 0.12346867903833918]
[Glycine, 0.697268419830067]
[Iron, 0.03522463948811137]
[Calories, 2482.9996776534967]
[Fats, -6.046937953996298]
[Sodium, 1.6871843642542381]
[DietaryCholesterol, 1]
[Sugar, 31.735338797040082]
[MonounsaturatedFats, 42.66689868098554]
[Omega3, 60.2837077829924]
[Omega6, 58.528475260815476]
[PolyunsaturatedFats, 52.70124700217068]
[UnsaturatedFats, 86.9244587686133]
[SaturatedFats, 40.50401087453309]
[TransFats, 5.6193453552813635]
Nutrient targets TUL for Breakfast:
[Vanadium, 0.0027222222222222222]
[Lithium, 67.99159973226239]
[Proteins, 387.9576680969862]
[Carbohydrates, 459.19460531716595]
[NetCarbohydrates, 183.80147697800118]
[Starch, 348.4732209677868]
[Oligosaccharides, 2.7222222222222223]
[SolubleFiber, 54.44444444444444]
[InsolubleFiber, 81.66666666666667]
[DietaryFiber, 102.31259417139239]
[Calcium, 1.457439065381075]
[Chloride, 2.177777777777778]
[Chromium, 6.805555555555555E-05]
[Copper, 0.00242672058990645]
[Fluoride, 0.02721595846357687]
[Iodine, 0.0004083333333333333]
[Magnesium, 0.8987295877708482]
[Manganese, 0.004529464531121349]
[Molybdenum, 0.0001225]
[Phosphorus, 1.5318775695627787]
[Potassium, 6.140579718505992]
[Selenium, 0.001051185674004232]
[Sulfur, 2.313888888888889]
[Boron, 0.05444444444444445]
[VitaminB1, 0.0027418721294516966]
[VitaminB2, 0.002442585253691555]
[VitaminB3, 0.03607882280222126]
[VitaminB5, 0.011464482506353346]
[VitaminB6, 0.003114774265506157]
[VitaminB7, 8.166666666666665E-05]
[VitaminB9, 0.0009973342697794474]
[VitaminB12, 5.49731004881212E-06]
[VitaminA, 0.0045459489258927325]
[VitaminC, 0.1867198305044858]
[NonProvitaminACarotenoids, 0.27068522385095944]
[AlphaCarotene, 0.27143549001804324]
[BetaCarotene, 0.2700999321929841]
[ProvitaminACarotenoids, 0.26931319998880504]
[Carotenoids, 0.26777620161754223]
[Flavanoids, 0.027222222222222224]
[NonFlavanoids, 0.027222222222222224]
[Polyphenols, 0.027222222222222224]
[Retinol, 0.007943291970203558]
[VitaminD2, 0.0002722222222222222]
[VitaminD3, 0.00027213837033760244]
[VitaminD, 0.0002701799541895351]
[VitaminE, 0.0366938746286788]
[VitaminK1, 0.000245]
[VitaminK2, 0.000245]
[VitaminK, 0.0002281298425738513]
[Zinc, 0.023711979908533645]
[Choline, 9.263932330572038]
[Betaine, 9.52764969719796]
[Histidine, 26.57030547606458]
[Isoleucine, 26.274191842505445]
[Leucine, 24.725395888294987]
[Lysine, 25.66251171592107]
[Phenylalanine, 26.23108949005746]
[Methionine, 26.657923753904203]
[Threonine, 26.340022931861224]
[Tryptophan, 26.901070158175912]
[Valine, 25.92304295073757]
[Arginine, 25.98457979014945]
[Glycine, 26.558379530941178]
[Iron, 0.10872463948811138]
[Calories, 3027.444122097941]
[Fats, 84.69380278674441]
[Sodium, 3.864962142032017]
[DietaryCholesterol, 1]
[Sugar, 113.40200546370674]
[MonounsaturatedFats, 42.66689868098554]
[Omega3, 60.2837077829924]
[Omega6, 58.528475260815476]
[PolyunsaturatedFats, 52.70124700217068]
[UnsaturatedFats, 86.9244587686133]
[SaturatedFats, 40.50401087453309]
[TransFats, 5.6193453552813635]
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, 3.7215729585006687]
[Proteins, 66.75184644689178]
[Carbohydrates, 261.7613363329212]
[NetCarbohydrates, 257.3220677692016]
[Starch, 487.86250935490153]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 143.23763183994933]
[Calcium, 2.040414691533505]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033974088258690296]
[Fluoride, 0.009519008515674283]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2582214228791875]
[Manganese, 0.0063412503435698875]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.14462859738789]
[Potassium, 8.596811605908389]
[Selenium, 0.00015682661027259162]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.0038386209812323745]
[VitaminB2, 0.0034196193551681766]
[VitaminB3, 0.05051035192310976]
[VitaminB5, 0.016050275508894683]
[VitaminB6, 0.0043606839717086196]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013962679776912262]
[VitaminB12, 7.696234068336967E-06]
[VitaminA, -0.002401227059305731]
[VitaminC, 0.2614077627062801]
[NonProvitaminACarotenoids, 0.03595931339134315]
[AlphaCarotene, 0.03700968602526046]
[BetaCarotene, 0.035139905070177696]
[ProvitaminACarotenoids, 0.03403847998432705]
[Carotenoids, 0.03188668226455909]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.002355053202729425]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.610482958375456E-05]
[VitaminD, 7.336304697646031E-05]
[VitaminE, 0.051371424480150314]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003193817796033918]
[Zinc, 0.033196771871947105]
[Choline, 1.5361719294675178]
[Betaine, 1.9053762427438095]
[Histidine, 0.9928721109348565]
[Isoleucine, 0.5783130239520701]
[Leucine, -1.5900013119425773]
[Lysine, -0.2780391532660547]
[Phenylalanine, 0.5179697305248863]
[Methionine, 1.1155376999103295]
[Threonine, 0.6704765490501577]
[Tryptophan, 1.4559426658907246]
[Valine, 0.0867045754770471]
[Arginine, 0.17285615065367482]
[Glycine, 0.9761757877620938]
[Iron, 0.049314495283355915]
[Calories, 3476.199548714895]
[Fats, -8.465713135594816]
[Sodium, 2.362058109955933]
[DietaryCholesterol, 1]
[Sugar, 44.42947431585611]
[MonounsaturatedFats, 59.73365815337974]
[Omega3, 84.39719089618934]
[Omega6, 81.93986536514166]
[PolyunsaturatedFats, 73.78174580303894]
[UnsaturatedFats, 121.69424227605862]
[SaturatedFats, 56.70561522434632]
[TransFats, 7.867083497393908]
Nutrient targets TUL for Lunch:
[Vanadium, 0.003811111111111111]
[Lithium, 95.18823962516733]
[Proteins, 543.1407353357806]
[Carbohydrates, 642.8724474440323]
[NetCarbohydrates, 257.3220677692016]
[Starch, 487.86250935490153]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 143.23763183994933]
[Calcium, 2.040414691533505]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033974088258690296]
[Fluoride, 0.03810234184900761]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2582214228791875]
[Manganese, 0.0063412503435698875]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.14462859738789]
[Potassium, 8.596811605908389]
[Selenium, 0.0014716599436059247]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.0038386209812323745]
[VitaminB2, 0.0034196193551681766]
[VitaminB3, 0.05051035192310976]
[VitaminB5, 0.016050275508894683]
[VitaminB6, 0.0043606839717086196]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013962679776912262]
[VitaminB12, 7.696234068336967E-06]
[VitaminA, 0.006364328496249825]
[VitaminC, 0.2614077627062801]
[NonProvitaminACarotenoids, 0.3789593133913432]
[AlphaCarotene, 0.3800096860252605]
[BetaCarotene, 0.3781399050701777]
[ProvitaminACarotenoids, 0.37703847998432705]
[Carotenoids, 0.3748866822645591]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.01112060875828498]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.00038099371847264335]
[VitaminD, 0.0003782519358653491]
[VitaminE, 0.051371424480150314]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003193817796033918]
[Zinc, 0.033196771871947105]
[Choline, 12.969505262800851]
[Betaine, 13.338709576077141]
[Histidine, 37.19842766649041]
[Isoleucine, 36.78386857950762]
[Leucine, 34.615554243612976]
[Lysine, 35.9275164022895]
[Phenylalanine, 36.72352528608044]
[Methionine, 37.32109325546588]
[Threonine, 36.87603210460571]
[Tryptophan, 37.66149822144627]
[Valine, 36.2922601310326]
[Arginine, 36.37841170620923]
[Glycine, 37.181731343317644]
[Iron, 0.15221449528335593]
[Calories, 4238.421770937118]
[Fats, 118.57132390144217]
[Sodium, 5.410946998844823]
[DietaryCholesterol, 1]
[Sugar, 158.76280764918943]
[MonounsaturatedFats, 59.73365815337974]
[Omega3, 84.39719089618934]
[Omega6, 81.93986536514166]
[PolyunsaturatedFats, 73.78174580303894]
[UnsaturatedFats, 121.69424227605862]
[SaturatedFats, 56.70561522434632]
[TransFats, 7.867083497393908]
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, 3.7215729585006687]
[Proteins, 66.75184644689178]
[Carbohydrates, 261.7613363329212]
[NetCarbohydrates, 257.3220677692016]
[Starch, 487.86250935490153]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 143.23763183994933]
[Calcium, 2.040414691533505]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033974088258690296]
[Fluoride, 0.009519008515674283]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2582214228791875]
[Manganese, 0.0063412503435698875]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.14462859738789]
[Potassium, 8.596811605908389]
[Selenium, 0.00015682661027259162]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.0038386209812323745]
[VitaminB2, 0.0034196193551681766]
[VitaminB3, 0.05051035192310976]
[VitaminB5, 0.016050275508894683]
[VitaminB6, 0.0043606839717086196]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013962679776912262]
[VitaminB12, 7.696234068336967E-06]
[VitaminA, -0.002401227059305731]
[VitaminC, 0.2614077627062801]
[NonProvitaminACarotenoids, 0.03595931339134315]
[AlphaCarotene, 0.03700968602526046]
[BetaCarotene, 0.035139905070177696]
[ProvitaminACarotenoids, 0.03403847998432705]
[Carotenoids, 0.03188668226455909]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.002355053202729425]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.610482958375456E-05]
[VitaminD, 7.336304697646031E-05]
[VitaminE, 0.051371424480150314]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003193817796033918]
[Zinc, 0.033196771871947105]
[Choline, 1.5361719294675178]
[Betaine, 1.9053762427438095]
[Histidine, 0.9928721109348565]
[Isoleucine, 0.5783130239520701]
[Leucine, -1.5900013119425773]
[Lysine, -0.2780391532660547]
[Phenylalanine, 0.5179697305248863]
[Methionine, 1.1155376999103295]
[Threonine, 0.6704765490501577]
[Tryptophan, 1.4559426658907246]
[Valine, 0.0867045754770471]
[Arginine, 0.17285615065367482]
[Glycine, 0.9761757877620938]
[Iron, 0.049314495283355915]
[Calories, 3476.199548714895]
[Fats, -8.465713135594816]
[Sodium, 2.362058109955933]
[DietaryCholesterol, 1]
[Sugar, 44.42947431585611]
[MonounsaturatedFats, 59.73365815337974]
[Omega3, 84.39719089618934]
[Omega6, 81.93986536514166]
[PolyunsaturatedFats, 73.78174580303894]
[UnsaturatedFats, 121.69424227605862]
[SaturatedFats, 56.70561522434632]
[TransFats, 7.867083497393908]
Nutrient targets TUL for Dinner:
[Vanadium, 0.003811111111111111]
[Lithium, 95.18823962516733]
[Proteins, 543.1407353357806]
[Carbohydrates, 642.8724474440323]
[NetCarbohydrates, 257.3220677692016]
[Starch, 487.86250935490153]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 143.23763183994933]
[Calcium, 2.040414691533505]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033974088258690296]
[Fluoride, 0.03810234184900761]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2582214228791875]
[Manganese, 0.0063412503435698875]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.14462859738789]
[Potassium, 8.596811605908389]
[Selenium, 0.0014716599436059247]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.0038386209812323745]
[VitaminB2, 0.0034196193551681766]
[VitaminB3, 0.05051035192310976]
[VitaminB5, 0.016050275508894683]
[VitaminB6, 0.0043606839717086196]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013962679776912262]
[VitaminB12, 7.696234068336967E-06]
[VitaminA, 0.006364328496249825]
[VitaminC, 0.2614077627062801]
[NonProvitaminACarotenoids, 0.3789593133913432]
[AlphaCarotene, 0.3800096860252605]
[BetaCarotene, 0.3781399050701777]
[ProvitaminACarotenoids, 0.37703847998432705]
[Carotenoids, 0.3748866822645591]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.01112060875828498]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.00038099371847264335]
[VitaminD, 0.0003782519358653491]
[VitaminE, 0.051371424480150314]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003193817796033918]
[Zinc, 0.033196771871947105]
[Choline, 12.969505262800851]
[Betaine, 13.338709576077141]
[Histidine, 37.19842766649041]
[Isoleucine, 36.78386857950762]
[Leucine, 34.615554243612976]
[Lysine, 35.9275164022895]
[Phenylalanine, 36.72352528608044]
[Methionine, 37.32109325546588]
[Threonine, 36.87603210460571]
[Tryptophan, 37.66149822144627]
[Valine, 36.2922601310326]
[Arginine, 36.37841170620923]
[Glycine, 37.181731343317644]
[Iron, 0.15221449528335593]
[Calories, 4238.421770937118]
[Fats, 118.57132390144217]
[Sodium, 5.410946998844823]
[DietaryCholesterol, 1]
[Sugar, 158.76280764918943]
[MonounsaturatedFats, 59.73365815337974]
[Omega3, 84.39719089618934]
[Omega6, 81.93986536514166]
[PolyunsaturatedFats, 73.78174580303894]
[UnsaturatedFats, 121.69424227605862]
[SaturatedFats, 56.70561522434632]
[TransFats, 7.867083497393908]
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, 2.1266131191432396]
[Proteins, 38.14391225536673]
[Carbohydrates, 149.577906475955]
[NetCarbohydrates, 147.04118158240092]
[Starch, 278.77857677422946]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 81.85007533711392]
[Calcium, 1.1659512523048599]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413764719251598]
[Fluoride, 0.005439433437528162]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7189836702166786]
[Manganese, 0.003623571624897079]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.225502055650223]
[Potassium, 4.912463774804794]
[Selenium, 8.961520587005237E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.002193497703561357]
[VitaminB2, 0.001954068202953244]
[VitaminB3, 0.02886305824177701]
[VitaminB5, 0.009171586005082676]
[VitaminB6, 0.0024918194124049255]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007978674158235579]
[VitaminB12, 4.397848039049696E-06]
[VitaminA, -0.0013721297481747035]
[VitaminC, 0.14937586440358863]
[NonProvitaminACarotenoids, 0.020548179080767517]
[AlphaCarotene, 0.021148392014434553]
[BetaCarotene, 0.02007994575438726]
[ProvitaminACarotenoids, 0.01945055999104403]
[Carotenoids, 0.018220961294033767]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.0013457446872739574]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.348847404785975E-05]
[VitaminD, 4.19217411294059E-05]
[VitaminE, 0.02935509970294304]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00018250387405908104]
[Zinc, 0.018969583926826915]
[Choline, 0.877812531124296]
[Betaine, 1.088786424425034]
[Histidine, 0.5673554919627751]
[Isoleucine, 0.33046458511546867]
[Leucine, -0.9085721782529014]
[Lysine, -0.15887951615203127]
[Phenylalanine, 0.2959827031570779]
[Methionine, 0.6374501142344741]
[Threonine, 0.3831294566000902]
[Tryptophan, 0.8319672376518427]
[Valine, 0.049545471701169776]
[Arginine, 0.09877494323067133]
[Glycine, 0.5578147358640536]
[Iron, 0.028179711590489098]
[Calories, 1986.3997421227975]
[Fats, -4.837550363197038]
[Sodium, 1.3497474914033905]
[DietaryCholesterol, 1]
[Sugar, 25.388271037632066]
[MonounsaturatedFats, 34.13351894478843]
[Omega3, 48.22696622639392]
[Omega6, 46.82278020865238]
[PolyunsaturatedFats, 42.16099760173655]
[UnsaturatedFats, 69.53956701489065]
[SaturatedFats, 32.40320869962647]
[TransFats, 4.495476284225091]
Nutrient targets TUL for Sides:
[Vanadium, 0.002177777777777778]
[Lithium, 54.3932797858099]
[Proteins, 310.36613447758896]
[Carbohydrates, 367.35568425373276]
[NetCarbohydrates, 147.04118158240092]
[Starch, 278.77857677422946]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 81.85007533711392]
[Calcium, 1.1659512523048599]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413764719251598]
[Fluoride, 0.021772766770861495]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7189836702166786]
[Manganese, 0.003623571624897079]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.225502055650223]
[Potassium, 4.912463774804794]
[Selenium, 0.0008409485392033856]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.002193497703561357]
[VitaminB2, 0.001954068202953244]
[VitaminB3, 0.02886305824177701]
[VitaminB5, 0.009171586005082676]
[VitaminB6, 0.0024918194124049255]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007978674158235579]
[VitaminB12, 4.397848039049696E-06]
[VitaminA, 0.003636759140714186]
[VitaminC, 0.14937586440358863]
[NonProvitaminACarotenoids, 0.21654817908076754]
[AlphaCarotene, 0.2171483920144346]
[BetaCarotene, 0.21607994575438727]
[ProvitaminACarotenoids, 0.21545055999104404]
[Carotenoids, 0.21422096129403378]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.006354633576162847]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021771069627008196]
[VitaminD, 0.0002161439633516281]
[VitaminE, 0.02935509970294304]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00018250387405908104]
[Zinc, 0.018969583926826915]
[Choline, 7.41114586445763]
[Betaine, 7.622119757758368]
[Histidine, 21.256244380851665]
[Isoleucine, 21.019353474004355]
[Leucine, 19.78031671063599]
[Lysine, 20.530009372736856]
[Phenylalanine, 20.98487159204597]
[Methionine, 21.326339003123362]
[Threonine, 21.07201834548898]
[Tryptophan, 21.52085612654073]
[Valine, 20.73843436059006]
[Arginine, 20.787663832119563]
[Glycine, 21.246703624752943]
[Iron, 0.0869797115904891]
[Calories, 2421.955297678353]
[Fats, 67.75504222939553]
[Sodium, 3.0919697136256135]
[DietaryCholesterol, 1]
[Sugar, 90.7216043709654]
[MonounsaturatedFats, 34.13351894478843]
[Omega3, 48.22696622639392]
[Omega6, 46.82278020865238]
[PolyunsaturatedFats, 42.16099760173655]
[UnsaturatedFats, 69.53956701489065]
[SaturatedFats, 32.40320869962647]
[TransFats, 4.495476284225091]
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, 2.1266131191432396]
[Proteins, 38.14391225536673]
[Carbohydrates, 149.577906475955]
[NetCarbohydrates, 147.04118158240092]
[Starch, 278.77857677422946]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 81.85007533711392]
[Calcium, 1.1659512523048599]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413764719251598]
[Fluoride, 0.005439433437528162]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7189836702166786]
[Manganese, 0.003623571624897079]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.225502055650223]
[Potassium, 4.912463774804794]
[Selenium, 8.961520587005237E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.002193497703561357]
[VitaminB2, 0.001954068202953244]
[VitaminB3, 0.02886305824177701]
[VitaminB5, 0.009171586005082676]
[VitaminB6, 0.0024918194124049255]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007978674158235579]
[VitaminB12, 4.397848039049696E-06]
[VitaminA, -0.0013721297481747035]
[VitaminC, 0.14937586440358863]
[NonProvitaminACarotenoids, 0.020548179080767517]
[AlphaCarotene, 0.021148392014434553]
[BetaCarotene, 0.02007994575438726]
[ProvitaminACarotenoids, 0.01945055999104403]
[Carotenoids, 0.018220961294033767]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.0013457446872739574]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.348847404785975E-05]
[VitaminD, 4.19217411294059E-05]
[VitaminE, 0.02935509970294304]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00018250387405908104]
[Zinc, 0.018969583926826915]
[Choline, 0.877812531124296]
[Betaine, 1.088786424425034]
[Histidine, 0.5673554919627751]
[Isoleucine, 0.33046458511546867]
[Leucine, -0.9085721782529014]
[Lysine, -0.15887951615203127]
[Phenylalanine, 0.2959827031570779]
[Methionine, 0.6374501142344741]
[Threonine, 0.3831294566000902]
[Tryptophan, 0.8319672376518427]
[Valine, 0.049545471701169776]
[Arginine, 0.09877494323067133]
[Glycine, 0.5578147358640536]
[Iron, 0.028179711590489098]
[Calories, 1986.3997421227975]
[Fats, -4.837550363197038]
[Sodium, 1.3497474914033905]
[DietaryCholesterol, 1]
[Sugar, 25.388271037632066]
[MonounsaturatedFats, 34.13351894478843]
[Omega3, 48.22696622639392]
[Omega6, 46.82278020865238]
[PolyunsaturatedFats, 42.16099760173655]
[UnsaturatedFats, 69.53956701489065]
[SaturatedFats, 32.40320869962647]
[TransFats, 4.495476284225091]
Nutrient targets TUL for Snacks:
[Vanadium, 0.002177777777777778]
[Lithium, 54.3932797858099]
[Proteins, 310.36613447758896]
[Carbohydrates, 367.35568425373276]
[NetCarbohydrates, 147.04118158240092]
[Starch, 278.77857677422946]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 81.85007533711392]
[Calcium, 1.1659512523048599]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413764719251598]
[Fluoride, 0.021772766770861495]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7189836702166786]
[Manganese, 0.003623571624897079]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.225502055650223]
[Potassium, 4.912463774804794]
[Selenium, 0.0008409485392033856]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.002193497703561357]
[VitaminB2, 0.001954068202953244]
[VitaminB3, 0.02886305824177701]
[VitaminB5, 0.009171586005082676]
[VitaminB6, 0.0024918194124049255]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007978674158235579]
[VitaminB12, 4.397848039049696E-06]
[VitaminA, 0.003636759140714186]
[VitaminC, 0.14937586440358863]
[NonProvitaminACarotenoids, 0.21654817908076754]
[AlphaCarotene, 0.2171483920144346]
[BetaCarotene, 0.21607994575438727]
[ProvitaminACarotenoids, 0.21545055999104404]
[Carotenoids, 0.21422096129403378]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.006354633576162847]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021771069627008196]
[VitaminD, 0.0002161439633516281]
[VitaminE, 0.02935509970294304]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00018250387405908104]
[Zinc, 0.018969583926826915]
[Choline, 7.41114586445763]
[Betaine, 7.622119757758368]
[Histidine, 21.256244380851665]
[Isoleucine, 21.019353474004355]
[Leucine, 19.78031671063599]
[Lysine, 20.530009372736856]
[Phenylalanine, 20.98487159204597]
[Methionine, 21.326339003123362]
[Threonine, 21.07201834548898]
[Tryptophan, 21.52085612654073]
[Valine, 20.73843436059006]
[Arginine, 20.787663832119563]
[Glycine, 21.246703624752943]
[Iron, 0.0869797115904891]
[Calories, 2421.955297678353]
[Fats, 67.75504222939553]
[Sodium, 3.0919697136256135]
[DietaryCholesterol, 1]
[Sugar, 90.7216043709654]
[MonounsaturatedFats, 34.13351894478843]
[Omega3, 48.22696622639392]
[Omega6, 46.82278020865238]
[PolyunsaturatedFats, 42.16099760173655]
[UnsaturatedFats, 69.53956701489065]
[SaturatedFats, 32.40320869962647]
[TransFats, 4.495476284225091]
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]