Edamame & Veggie Rice Bowl, Peas, Beans, Chili, & Mint, Panettone French Toast, Soft Boiled Eggs, Linguine with Avocado, Tomato & Lime, Bean and Cheese Toasterdilla, Old-Fashioned Oatmeal, Grilled Fattoush Salad, Stuffed Sweet Peppers, Stir-Fried Chicken with Basil and Chilli, Chicken Noodle Stir-Fry, My Hot Med Sandwich, Comforting Sausage Bake, Israeli Chopped Vegetable Salad, Sweet and Sour Cucumber with Fresh Dill, Stewed Okra with Tomatoes, Anti-Allergy Tea, Healthy Chocolate Smoothie, Oven Baked Beet Chips, Hummus and Vegetables, Hummus and Crackers, Dark Chocolate-Covered Almonds ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Sunday, 22 December 2024

Weekly Meal Plan

Shopping List

Breakfast

Manage

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.
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.
Manage

Panettone French Toast

Prep time: 2 min
Cook time: 6 min
Total time: 8 min
Servings: 4
  • 4 Slices of Panettone Bread, halved
  • 2 Eggs
  • 2 tbsp. Butter | Sunflower Oil
  • 1 tbsp. Superfine Sugar, to serve
  • 1/2 c. Frozen Mixed-Berries, to serve
  • Break the eggs into a bowl and whisk lightly, then tip them into a shallow dish. Heat the butter or oil in a large non-stick frying pan.
  • Dip the panettone slices in the egg and fry for 2-3 minutes on each side until golden brown. Drain, dust with sugar and serve with the berries.
Manage

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.

Lunch

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Linguine with Avocado, Tomato & Lime

Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Servings: 4
  • 3 oz. Linguine
  • 2 Limes, zested and juiced
  • 2 Avocados, stoned, peeled, and chopped
  • 4 Red Tomatoes, chopped
  • 1 c. Fresh Cilantro (Coriander), chopped
  • 2 Red Onions, finely chopped
  • Cook the pasta according to pack instructions – about 10 mins. Meanwhile, put the lime juice and zest in a medium bowl with the avocado, tomatoes, coriander, onion and chilli, if using, and mix well.
  • Drain the pasta, toss into the bowl and mix well. Serve straight away while still warm, or cold.
Manage

Bean and Cheese Toasterdilla

Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Servings: 4
  • 4/3 c. Mexican Cheese Blend, reduced fat, shredded
  • 1 c. Refried Beans, vegetarian
  • 4 Tortillas
  • Lay tortillas flat on a clean work surface. Spread refried beans down the middle third from top to bottom, leaving a 1-inch space halfway down to allow for a fold. Sprinkle cheese on top, lightly pressing into the beans.
  • Fold the left side over the beans, then the right side on top, so the two sides are overlapping in the middle. Fold in half vertically so the bottom edge meets the top edge.
  • Place the quesadillas into the toaster slots and set the toaster to medium heat. Toast for 1 cycle. Carefully remove quesadillas and reverse the vertical fold, so that the inside is now the outside. Return to the toaster and toast until lightly browned, about half a toasting cycle.
  • Carefully remove the hot quesadillas to a plate. Cut in half at the fold to make 4 pieces.
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

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

Stuffed Sweet Peppers

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

Dinner

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Stir-Fried Chicken with Basil and Chilli

Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Servings: 4
  • 1 lb. Boneless Skinless Chicken Breast Fillets, diced
  • 4 Garlic Cloves, thinly sliced
  • 2 Fresh Red Chilies,seeded and finely chopped
  • 3 tbsp. Vegetable Oil
  • 3 tbsp. Thai Fish Sauce
  • 2 tsp. Soy Sauce
  • 2 tsp. Granulated Sugar
  • 1/2 c. Basil Leaves
  • Heat the oil in a wok or large frying pan. Add the garlic and chilies and stir-fry over a medium heat for 1-2 minutes.
  • Add the chicken to the wok or pan and stir-fry until it changes colour.
  • Stir in the Thai fish sauce, soy sauce and sugar. Continue to stir-fry the mixture for 3-4 minutes, or until the chicken is fully cooked with the sauce.
  • Stir in the Thai basil leaves.
  • Spoon the entire mixture on to a warm serving platter or individual serving dishes and garnish with the sliced chillies and basil leaves.
Manage

Chicken Noodle Stir-Fry

Prep time: 1 min
Cook time: 15 min
Total time: 16 min
Servings: 4
  • 2 oz. Unsalted Peanuts
  • 4 Boneless Skinless Chicken Breasts
  • 4 tbsp. Black Bean Sauce
  • 10 oz. Unenriched Medium Egg Noodles
  • 14 oz. Head of Broccolini
  • Place a large non-stick frying pan on a medium heat and toast the peanuts as it heats up, tossing regularly, then remove and set aside, leaving the pan on the heat. Meanwhile, score the chicken lengthways at ½-inch intervals, going about halfway through. In a bowl, toss the chicken with 1 tablespoon each of olive oil, red wine vinegar, and black bean sauce to coat. Cook in the hot pan for 3 minutes on each side, or until dark, gnarly, and cooked through.
  • Cook the noodles in large pan of boiling salted water according to the package instructions. Trim the broccolini (halving and thick stalks lengthways) and add to the water for the last 2 minutes.Remove the chicken to a board. Use tongs to carefully drag the just-cooked noodles and broccolini with a bit of their water straight into the frying pan. Pound half the peanuts in a pestle and mortar until fine, toss into the pan with the remaining black bean sauce until well mixed, then divide between your plates. Slice the chicken and place on top, scatter over the remaining peanuts, drizzle with a little extra virgin olive oil, and dig in.
Manage

My Hot Med Sandwich

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

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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Israeli Chopped Vegetable Salad

Prep time: 12 min
Cook time: 0 min
Total time: 12 min
Servings: 4
  • 1 Red Bell Peppers, seeded
  • 1 Green Bell Peppers, seeded
  • 1 Yellow Bell Peppers, seeded
  • 1 Large Carrots
  • 1 Cucumbers
  • 6 Red Tomatoes
  • 3 Garlic Cloves, finely chopped
  • 3 Green Onions (Scallions), thinly sliced
  • 2 tbsp. Fresh Cilantro (Coriander), chopped
  • 2 tbsp. Fresh Dill
  • 2 tbsp. Mint Leaves
  • 2 tbsp. Fresh Parsley
  • 1 Fresh Red Chilies, chopped
  • 3 tbsp. Extra Virgin Olive Oil
  • 1 Lemons, juiced
  • 1/8 tsp. Salt & Black Pepper
  • Using a sharp knife, finely dice the red, green and yellow peppers, carrot, cucumber and tomatoes and place them in a large mixing bowl.
  • Add the garlic, spring onions, coriander, gill, parsley, mint and chilli, is using, to the chopped vegetables and toss together to combine.
  • Pour the olive oil and lemon juice over the vegetables, season with salt and pepper to taste and toss together. Chill before serving.
Manage

Sweet and Sour Cucumber with Fresh Dill

Prep time: 10 min
Cook time: 0 min
Total time: 10 min
Servings: 4
  • 1 Cucumbers, thinly sliced
  • 2 Onions, thinly sliced
  • 3 tbsp. Granulated Sugar
  • 5 tbsp. White Wine Vinegar | Apple Cider Vinegar
  • 2 tbsp. Water
  • 2 tbsp. Fresh Dill, chopped
  • 1/8 tsp. Salt
  • In a bowl, mix together the sliced cucumber and onion, season with salt and toss together until thouroughly combined. Leave to stand in a cool place for 5-10 minutes.
  • Add the sugar, vinegar, water and chopped dill to the cucumber mixture. Toss together until well combined, then chill for a few hours, or until ready to serve.
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

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!

Snacks

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Healthy Chocolate Smoothie

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

Oven Baked Beet Chips

Prep time: 35 min
Cook time: 55 min
Total time: 90 min
Servings: 4
  • 4 Beets, thinly sliced
  • 2 tbsp. Extra Virgin Olive Oil
  • 1/4 tsp. Sea Salt
  • Cut off ends and slice beets very thin using a knife or mandolin. Place in a medium bowl and drizzle with the EVOO and sea salt. Toss. Let sit for 30 minutes.
  • Preheat oven to 300 degrees. Place beets on a greased baking sheet. Bake at 300 degrees for 30 minutes.
  • After 30 minutes check every 5-10 minutes and take out the beets that are curled and crisp. Total baking time will be closer to one hour, but be sure to watch them as individual beets will bake quicker than other and you don't want them to burn.
Manage

Hummus and Vegetables

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

Hummus and Crackers

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

Dark Chocolate-Covered Almonds

Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Servings: 4
  • 3/4 c. Dark Chocolate Chips (70%)
  • 3/2 c. Almonds
  • 1/4 tsp. Sea Salt
  • Line a baking sheet with parchment paper.
  • Place chocolate chips in a medium-sized microwave-safe bowl. Microwave in 30-second increments, stirring in between, until fully melted.
  • Add almonds to the bowl and toss to coat in melted chocolate.
  • Transfer almonds one-by-one to prepared baking sheet, leaving any excess chocolate in the bowl. Sprinkle lightly with sea salt.
  • Refrigerate until set, about 30 minutes. Enjoy 1/4 cup per serving. Store almonds for future snacking in an airtight container in the refrigerator for up to 2 weeks.
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Debug Logs 
11/30/2024: Building feast with options Allergens=Dairy
11/30/2024: 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, 2.658471385542169]
[Proteins, 45.820914600645885]
[Carbohydrates, 183.8485058118007]
[NetCarbohydrates, 180.2201055269242]
[Starch, 346.96451949523]
[Oligosaccharides, 2.7222222222222223]
[SolubleFiber, 54.44444444444444]
[InsolubleFiber, 81.66666666666667]
[DietaryFiber, 103.14849598819242]
[Calcium, 1.45723256342061]
[Chloride, 2.177777777777778]
[Chromium, 6.805555555555555E-05]
[Copper, 0.002426725674109]
[Fluoride, 0.006799126372713416]
[Iodine, 0.0004083333333333333]
[Magnesium, 0.898629893100915]
[Manganese, 0.00454764764552279]
[Molybdenum, 0.0001225]
[Phosphorus, 1.5259184001419284]
[Potassium, 6.263557566974092]
[Selenium, 0.00011145068147624757]
[Sulfur, 2.313888888888889]
[Boron, 0.0054444444444444445]
[VitaminB1, 0.0027446875462111236]
[VitaminB2, 0.002431696418257184]
[VitaminB3, 0.0360707374747968]
[VitaminB5, 0.011419358921736492]
[VitaminB6, 0.0030979109674061462]
[VitaminB7, 8.166666666666665E-05]
[VitaminB9, 0.0010011801855024536]
[VitaminB12, 5.47325828620614E-06]
[VitaminA, -0.0006824139366686261]
[VitaminC, 0.18602861564504805]
[NonProvitaminACarotenoids, 0.025685223850959397]
[AlphaCarotene, 0.026722815653920033]
[BetaCarotene, 0.025784024450904643]
[ProvitaminACarotenoids, 0.025284617882602452]
[Carotenoids, 0.02374761951133962]
[Flavanoids, 0.0027222222222222222]
[NonFlavanoids, 0.0027222222222222222]
[Polyphenols, 0.0027222222222222222]
[Retinol, 0.0016767965440545173]
[VitaminD2, 5.444444444444444E-05]
[VitaminD3, 5.435840603595141E-05]
[VitaminD, 5.235139542140326E-05]
[VitaminE, 0.03662100228144429]
[VitaminK1, 0.000245]
[VitaminK2, 0.000245]
[VitaminK, 0.0002286216094780695]
[Zinc, 0.023665654270331675]
[Choline, 1.091620653807091]
[Betaine, 1.3609813906383876]
[Histidine, 0.70394697493021]
[Isoleucine, 0.40400692459285287]
[Leucine, -1.165888717722082]
[Lysine, -0.21874247909995562]
[Phenylalanine, 0.37588252794936095]
[Methionine, 0.7937106456841848]
[Threonine, 0.47216119556398]
[Tryptophan, 1.0393633262183735]
[Valine, 0.04282762182894027]
[Arginine, 0.14082554864538224]
[Glycine, 0.7024892801226834]
[Iron, 0.035553233917983235]
[Calories, 2475.1228261154747]
[Fats, -6.415011572772682]
[Sodium, 1.6071977614166315]
[DietaryCholesterol, 1]
[Sugar, 32.04266927515918]
[MonounsaturatedFats, 43.0398333699081]
[Omega3, 60.27550831846763]
[Omega6, 58.46287954461736]
[PolyunsaturatedFats, 52.74686800773181]
[UnsaturatedFats, 87.3924736736056]
[SaturatedFats, 39.84815598417473]
[TransFats, 5.606527655558818]
Nutrient targets TUL for Breakfast:
[Vanadium, 0.0027222222222222222]
[Lithium, 67.9918047188755]
[Proteins, 386.09869237842366]
[Carbohydrates, 456.0707280340229]
[NetCarbohydrates, 180.2201055269242]
[Starch, 346.96451949523]
[Oligosaccharides, 2.7222222222222223]
[SolubleFiber, 54.44444444444444]
[InsolubleFiber, 81.66666666666667]
[DietaryFiber, 103.14849598819242]
[Calcium, 1.45723256342061]
[Chloride, 2.177777777777778]
[Chromium, 6.805555555555555E-05]
[Copper, 0.002426725674109]
[Fluoride, 0.027215793039380085]
[Iodine, 0.0004083333333333333]
[Magnesium, 0.898629893100915]
[Manganese, 0.00454764764552279]
[Molybdenum, 0.0001225]
[Phosphorus, 1.5259184001419284]
[Potassium, 6.263557566974092]
[Selenium, 0.001050617348142914]
[Sulfur, 2.313888888888889]
[Boron, 0.05444444444444445]
[VitaminB1, 0.0027446875462111236]
[VitaminB2, 0.002431696418257184]
[VitaminB3, 0.0360707374747968]
[VitaminB5, 0.011419358921736492]
[VitaminB6, 0.0030979109674061462]
[VitaminB7, 8.166666666666665E-05]
[VitaminB9, 0.0010011801855024536]
[VitaminB12, 5.47325828620614E-06]
[VitaminA, 0.005578697174442485]
[VitaminC, 0.18602861564504805]
[NonProvitaminACarotenoids, 0.27068522385095944]
[AlphaCarotene, 0.2717228156539201]
[BetaCarotene, 0.27078402445090466]
[ProvitaminACarotenoids, 0.27028461788260244]
[Carotenoids, 0.26874761951133963]
[Flavanoids, 0.027222222222222224]
[NonFlavanoids, 0.027222222222222224]
[Polyphenols, 0.027222222222222224]
[Retinol, 0.00793790765516563]
[VitaminD2, 0.0002722222222222222]
[VitaminD3, 0.0002721361838137292]
[VitaminD, 0.000270129173199181]
[VitaminE, 0.03662100228144429]
[VitaminK1, 0.000245]
[VitaminK2, 0.000245]
[VitaminK, 0.0002286216094780695]
[Zinc, 0.023665654270331675]
[Choline, 9.258287320473757]
[Betaine, 9.527648057305054]
[Histidine, 26.565058086041322]
[Isoleucine, 26.265118035703964]
[Leucine, 24.69522239338903]
[Lysine, 25.642368632011156]
[Phenylalanine, 26.236993639060476]
[Methionine, 26.654821756795297]
[Threonine, 26.333272306675088]
[Tryptophan, 26.900474437329486]
[Valine, 25.90393873294005]
[Arginine, 26.001936659756492]
[Glycine, 26.563600391233795]
[Iron, 0.10905323391798323]
[Calories, 3019.5672705599195]
[Fats, 84.32572916796803]
[Sodium, 3.7849755391944098]
[DietaryCholesterol, 1]
[Sugar, 113.70933594182586]
[MonounsaturatedFats, 43.0398333699081]
[Omega3, 60.27550831846763]
[Omega6, 58.46287954461736]
[PolyunsaturatedFats, 52.74686800773181]
[UnsaturatedFats, 87.3924736736056]
[SaturatedFats, 39.84815598417473]
[TransFats, 5.606527655558818]
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, 3.721859939759036]
[Proteins, 64.14928044090423]
[Carbohydrates, 257.38790813652093]
[NetCarbohydrates, 252.30814773769384]
[Starch, 485.7503272933219]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 144.40789438346937]
[Calcium, 2.040125588788854]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033974159437526]
[Fluoride, 0.009518776921798781]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.258081850341281]
[Manganese, 0.006366706703731905]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.1362857601986995]
[Potassium, 8.768980593763729]
[Selenium, 0.0001560309540667466]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.003842562564695573]
[VitaminB2, 0.0034043749855600576]
[VitaminB3, 0.050499032464715515]
[VitaminB5, 0.015987102490431088]
[VitaminB6, 0.004337075354368604]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.001401652259703435]
[VitaminB12, 7.662561600688595E-06]
[VitaminA, -0.0009553795113360764]
[VitaminC, 0.26044006190306723]
[NonProvitaminACarotenoids, 0.03595931339134315]
[AlphaCarotene, 0.037411941915488044]
[BetaCarotene, 0.036097634231266496]
[ProvitaminACarotenoids, 0.03539846503564343]
[Carotenoids, 0.033246667315875465]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.002347515161676324]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.610176845033197E-05]
[VitaminD, 7.329195358996456E-05]
[VitaminE, 0.051269403194022]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003200702532692973]
[Zinc, 0.03313191597846434]
[Choline, 1.5282689153299271]
[Betaine, 1.9053739468937425]
[Histidine, 0.9855257649022938]
[Isoleucine, 0.565609694429994]
[Leucine, -1.6322442048109147]
[Lysine, -0.30623947073993785]
[Phenylalanine, 0.5262355391291053]
[Methionine, 1.1111949039578586]
[Threonine, 0.6610256737895719]
[Tryptophan, 1.4551086567057228]
[Valine, 0.05995867056051636]
[Arginine, 0.1971557681035351]
[Glycine, 0.9834849921717567]
[Iron, 0.049774527485176516]
[Calories, 3465.1719565616645]
[Fats, -8.981016201881754]
[Sodium, 2.250076865983284]
[DietaryCholesterol, 1]
[Sugar, 44.859736985222845]
[MonounsaturatedFats, 60.25576671787133]
[Omega3, 84.38571164585467]
[Omega6, 81.8480313624643]
[PolyunsaturatedFats, 73.84561521082453]
[UnsaturatedFats, 122.34946314304781]
[SaturatedFats, 55.78741837784462]
[TransFats, 7.849138717782344]
Nutrient targets TUL for Lunch:
[Vanadium, 0.003811111111111111]
[Lithium, 95.1885266064257]
[Proteins, 540.538169329793]
[Carbohydrates, 638.499019247632]
[NetCarbohydrates, 252.30814773769384]
[Starch, 485.7503272933219]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 144.40789438346937]
[Calcium, 2.040125588788854]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033974159437526]
[Fluoride, 0.03810211025513212]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.258081850341281]
[Manganese, 0.006366706703731905]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.1362857601986995]
[Potassium, 8.768980593763729]
[Selenium, 0.0014708642874000795]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.003842562564695573]
[VitaminB2, 0.0034043749855600576]
[VitaminB3, 0.050499032464715515]
[VitaminB5, 0.015987102490431088]
[VitaminB6, 0.004337075354368604]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.001401652259703435]
[VitaminB12, 7.662561600688595E-06]
[VitaminA, 0.007810176044219479]
[VitaminC, 0.26044006190306723]
[NonProvitaminACarotenoids, 0.3789593133913432]
[AlphaCarotene, 0.38041194191548805]
[BetaCarotene, 0.3790976342312665]
[ProvitaminACarotenoids, 0.3783984650356434]
[Carotenoids, 0.37624666731587547]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.011113070717231879]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.0003809906573392208]
[VitaminD, 0.0003781808424788534]
[VitaminE, 0.051269403194022]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003200702532692973]
[Zinc, 0.03313191597846434]
[Choline, 12.96160224866326]
[Betaine, 13.338707280227075]
[Histidine, 37.19108132045785]
[Isoleucine, 36.77116524998555]
[Leucine, 34.57331135074464]
[Lysine, 35.89931608481561]
[Phenylalanine, 36.73179109468466]
[Methionine, 37.31675045951341]
[Threonine, 36.86658122934512]
[Tryptophan, 37.660664212261274]
[Valine, 36.26551422611607]
[Arginine, 36.402711323659084]
[Glycine, 37.18904054772731]
[Iron, 0.15267452748517651]
[Calories, 4227.394178783887]
[Fats, 118.05602083515522]
[Sodium, 5.298965754872174]
[DietaryCholesterol, 1]
[Sugar, 159.19307031855618]
[MonounsaturatedFats, 60.25576671787133]
[Omega3, 84.38571164585467]
[Omega6, 81.8480313624643]
[PolyunsaturatedFats, 73.84561521082453]
[UnsaturatedFats, 122.34946314304781]
[SaturatedFats, 55.78741837784462]
[TransFats, 7.849138717782344]
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, 3.721859939759036]
[Proteins, 64.14928044090423]
[Carbohydrates, 257.38790813652093]
[NetCarbohydrates, 252.30814773769384]
[Starch, 485.7503272933219]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 144.40789438346937]
[Calcium, 2.040125588788854]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033974159437526]
[Fluoride, 0.009518776921798781]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.258081850341281]
[Manganese, 0.006366706703731905]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.1362857601986995]
[Potassium, 8.768980593763729]
[Selenium, 0.0001560309540667466]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.003842562564695573]
[VitaminB2, 0.0034043749855600576]
[VitaminB3, 0.050499032464715515]
[VitaminB5, 0.015987102490431088]
[VitaminB6, 0.004337075354368604]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.001401652259703435]
[VitaminB12, 7.662561600688595E-06]
[VitaminA, -0.0009553795113360764]
[VitaminC, 0.26044006190306723]
[NonProvitaminACarotenoids, 0.03595931339134315]
[AlphaCarotene, 0.037411941915488044]
[BetaCarotene, 0.036097634231266496]
[ProvitaminACarotenoids, 0.03539846503564343]
[Carotenoids, 0.033246667315875465]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.002347515161676324]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.610176845033197E-05]
[VitaminD, 7.329195358996456E-05]
[VitaminE, 0.051269403194022]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003200702532692973]
[Zinc, 0.03313191597846434]
[Choline, 1.5282689153299271]
[Betaine, 1.9053739468937425]
[Histidine, 0.9855257649022938]
[Isoleucine, 0.565609694429994]
[Leucine, -1.6322442048109147]
[Lysine, -0.30623947073993785]
[Phenylalanine, 0.5262355391291053]
[Methionine, 1.1111949039578586]
[Threonine, 0.6610256737895719]
[Tryptophan, 1.4551086567057228]
[Valine, 0.05995867056051636]
[Arginine, 0.1971557681035351]
[Glycine, 0.9834849921717567]
[Iron, 0.049774527485176516]
[Calories, 3465.1719565616645]
[Fats, -8.981016201881754]
[Sodium, 2.250076865983284]
[DietaryCholesterol, 1]
[Sugar, 44.859736985222845]
[MonounsaturatedFats, 60.25576671787133]
[Omega3, 84.38571164585467]
[Omega6, 81.8480313624643]
[PolyunsaturatedFats, 73.84561521082453]
[UnsaturatedFats, 122.34946314304781]
[SaturatedFats, 55.78741837784462]
[TransFats, 7.849138717782344]
Nutrient targets TUL for Dinner:
[Vanadium, 0.003811111111111111]
[Lithium, 95.1885266064257]
[Proteins, 540.538169329793]
[Carbohydrates, 638.499019247632]
[NetCarbohydrates, 252.30814773769384]
[Starch, 485.7503272933219]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 144.40789438346937]
[Calcium, 2.040125588788854]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033974159437526]
[Fluoride, 0.03810211025513212]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.258081850341281]
[Manganese, 0.006366706703731905]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.1362857601986995]
[Potassium, 8.768980593763729]
[Selenium, 0.0014708642874000795]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.003842562564695573]
[VitaminB2, 0.0034043749855600576]
[VitaminB3, 0.050499032464715515]
[VitaminB5, 0.015987102490431088]
[VitaminB6, 0.004337075354368604]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.001401652259703435]
[VitaminB12, 7.662561600688595E-06]
[VitaminA, 0.007810176044219479]
[VitaminC, 0.26044006190306723]
[NonProvitaminACarotenoids, 0.3789593133913432]
[AlphaCarotene, 0.38041194191548805]
[BetaCarotene, 0.3790976342312665]
[ProvitaminACarotenoids, 0.3783984650356434]
[Carotenoids, 0.37624666731587547]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.011113070717231879]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.0003809906573392208]
[VitaminD, 0.0003781808424788534]
[VitaminE, 0.051269403194022]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003200702532692973]
[Zinc, 0.03313191597846434]
[Choline, 12.96160224866326]
[Betaine, 13.338707280227075]
[Histidine, 37.19108132045785]
[Isoleucine, 36.77116524998555]
[Leucine, 34.57331135074464]
[Lysine, 35.89931608481561]
[Phenylalanine, 36.73179109468466]
[Methionine, 37.31675045951341]
[Threonine, 36.86658122934512]
[Tryptophan, 37.660664212261274]
[Valine, 36.26551422611607]
[Arginine, 36.402711323659084]
[Glycine, 37.18904054772731]
[Iron, 0.15267452748517651]
[Calories, 4227.394178783887]
[Fats, 118.05602083515522]
[Sodium, 5.298965754872174]
[DietaryCholesterol, 1]
[Sugar, 159.19307031855618]
[MonounsaturatedFats, 60.25576671787133]
[Omega3, 84.38571164585467]
[Omega6, 81.8480313624643]
[PolyunsaturatedFats, 73.84561521082453]
[UnsaturatedFats, 122.34946314304781]
[SaturatedFats, 55.78741837784462]
[TransFats, 7.849138717782344]
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, 2.126777108433735]
[Proteins, 36.65673168051671]
[Carbohydrates, 147.07880464944054]
[NetCarbohydrates, 144.17608442153934]
[Starch, 277.57161559618396]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 82.51879679055394]
[Calcium, 1.165786050736488]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413805392872003]
[Fluoride, 0.0054393010981707325]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.718903914480732]
[Manganese, 0.003638118116418232]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2207347201135428]
[Potassium, 5.010846053579274]
[Selenium, 8.916054518099805E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.002195750036968899]
[VitaminB2, 0.0019453571346057473]
[VitaminB3, 0.02885658997983744]
[VitaminB5, 0.009135487137389193]
[VitaminB6, 0.002478328773924917]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.000800944148401963]
[VitaminB12, 4.378606628964913E-06]
[VitaminA, -0.0005459311493349008]
[VitaminC, 0.14882289251603842]
[NonProvitaminACarotenoids, 0.020548179080767517]
[AlphaCarotene, 0.021378252523136028]
[BetaCarotene, 0.020627219560723716]
[ProvitaminACarotenoids, 0.020227694306081963]
[Carotenoids, 0.018998095609071695]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.0013414372352436139]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.348672482876113E-05]
[VitaminD, 4.188111633712261E-05]
[VitaminE, 0.02929680182515543]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001828972875824556]
[Zinc, 0.01893252341626534]
[Choline, 0.8732965230456727]
[Betaine, 1.0887851125107102]
[Histidine, 0.5631575799441679]
[Isoleucine, 0.3232055396742823]
[Leucine, -0.9327109741776657]
[Lysine, -0.17499398327996452]
[Phenylalanine, 0.30070602235948873]
[Methionine, 0.6349685165473479]
[Threonine, 0.377728956451184]
[Tryptophan, 0.8314906609746988]
[Valine, 0.03426209746315221]
[Arginine, 0.1126604389163058]
[Glycine, 0.5619914240981467]
[Iron, 0.028442587134386584]
[Calories, 1980.0982608923798]
[Fats, -5.1320092582181465]
[Sodium, 1.2857582091333053]
[DietaryCholesterol, 1]
[Sugar, 25.634135420127343]
[MonounsaturatedFats, 34.43186669592648]
[Omega3, 48.2204066547741]
[Omega6, 46.770303635693885]
[PolyunsaturatedFats, 42.19749440618545]
[UnsaturatedFats, 69.91397893888447]
[SaturatedFats, 31.878524787339785]
[TransFats, 4.485222124447054]
Nutrient targets TUL for Sides:
[Vanadium, 0.002177777777777778]
[Lithium, 54.3934437751004]
[Proteins, 308.87895390273894]
[Carbohydrates, 364.8565824272183]
[NetCarbohydrates, 144.17608442153934]
[Starch, 277.57161559618396]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 82.51879679055394]
[Calcium, 1.165786050736488]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413805392872003]
[Fluoride, 0.021772634431504068]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.718903914480732]
[Manganese, 0.003638118116418232]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2207347201135428]
[Potassium, 5.010846053579274]
[Selenium, 0.0008404938785143313]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.002195750036968899]
[VitaminB2, 0.0019453571346057473]
[VitaminB3, 0.02885658997983744]
[VitaminB5, 0.009135487137389193]
[VitaminB6, 0.002478328773924917]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.000800944148401963]
[VitaminB12, 4.378606628964913E-06]
[VitaminA, 0.004462957739553988]
[VitaminC, 0.14882289251603842]
[NonProvitaminACarotenoids, 0.21654817908076754]
[AlphaCarotene, 0.21737825252313606]
[BetaCarotene, 0.21662721956072375]
[ProvitaminACarotenoids, 0.21622769430608196]
[Carotenoids, 0.2149980956090717]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.006350326124132504]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021770894705098334]
[VitaminD, 0.0002161033385593448]
[VitaminE, 0.02929680182515543]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001828972875824556]
[Zinc, 0.01893252341626534]
[Choline, 7.4066298563790065]
[Betaine, 7.622118445844044]
[Histidine, 21.252046468833058]
[Isoleucine, 21.01209442856317]
[Leucine, 19.756177914711223]
[Lysine, 20.513894905608925]
[Phenylalanine, 20.98959491124838]
[Methionine, 21.323857405436236]
[Threonine, 21.066617845340073]
[Tryptophan, 21.520379549863588]
[Valine, 20.72315098635204]
[Arginine, 20.801549327805194]
[Glycine, 21.250880312987036]
[Iron, 0.08724258713438658]
[Calories, 2415.6538164479352]
[Fats, 67.46058333437442]
[Sodium, 3.027980431355528]
[DietaryCholesterol, 1]
[Sugar, 90.96746875346068]
[MonounsaturatedFats, 34.43186669592648]
[Omega3, 48.2204066547741]
[Omega6, 46.770303635693885]
[PolyunsaturatedFats, 42.19749440618545]
[UnsaturatedFats, 69.91397893888447]
[SaturatedFats, 31.878524787339785]
[TransFats, 4.485222124447054]
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, 2.126777108433735]
[Proteins, 36.65673168051671]
[Carbohydrates, 147.07880464944054]
[NetCarbohydrates, 144.17608442153934]
[Starch, 277.57161559618396]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 82.51879679055394]
[Calcium, 1.165786050736488]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413805392872003]
[Fluoride, 0.0054393010981707325]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.718903914480732]
[Manganese, 0.003638118116418232]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2207347201135428]
[Potassium, 5.010846053579274]
[Selenium, 8.916054518099805E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.002195750036968899]
[VitaminB2, 0.0019453571346057473]
[VitaminB3, 0.02885658997983744]
[VitaminB5, 0.009135487137389193]
[VitaminB6, 0.002478328773924917]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.000800944148401963]
[VitaminB12, 4.378606628964913E-06]
[VitaminA, -0.0005459311493349008]
[VitaminC, 0.14882289251603842]
[NonProvitaminACarotenoids, 0.020548179080767517]
[AlphaCarotene, 0.021378252523136028]
[BetaCarotene, 0.020627219560723716]
[ProvitaminACarotenoids, 0.020227694306081963]
[Carotenoids, 0.018998095609071695]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.0013414372352436139]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.348672482876113E-05]
[VitaminD, 4.188111633712261E-05]
[VitaminE, 0.02929680182515543]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001828972875824556]
[Zinc, 0.01893252341626534]
[Choline, 0.8732965230456727]
[Betaine, 1.0887851125107102]
[Histidine, 0.5631575799441679]
[Isoleucine, 0.3232055396742823]
[Leucine, -0.9327109741776657]
[Lysine, -0.17499398327996452]
[Phenylalanine, 0.30070602235948873]
[Methionine, 0.6349685165473479]
[Threonine, 0.377728956451184]
[Tryptophan, 0.8314906609746988]
[Valine, 0.03426209746315221]
[Arginine, 0.1126604389163058]
[Glycine, 0.5619914240981467]
[Iron, 0.028442587134386584]
[Calories, 1980.0982608923798]
[Fats, -5.1320092582181465]
[Sodium, 1.2857582091333053]
[DietaryCholesterol, 1]
[Sugar, 25.634135420127343]
[MonounsaturatedFats, 34.43186669592648]
[Omega3, 48.2204066547741]
[Omega6, 46.770303635693885]
[PolyunsaturatedFats, 42.19749440618545]
[UnsaturatedFats, 69.91397893888447]
[SaturatedFats, 31.878524787339785]
[TransFats, 4.485222124447054]
Nutrient targets TUL for Snacks:
[Vanadium, 0.002177777777777778]
[Lithium, 54.3934437751004]
[Proteins, 308.87895390273894]
[Carbohydrates, 364.8565824272183]
[NetCarbohydrates, 144.17608442153934]
[Starch, 277.57161559618396]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 82.51879679055394]
[Calcium, 1.165786050736488]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413805392872003]
[Fluoride, 0.021772634431504068]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.718903914480732]
[Manganese, 0.003638118116418232]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2207347201135428]
[Potassium, 5.010846053579274]
[Selenium, 0.0008404938785143313]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.002195750036968899]
[VitaminB2, 0.0019453571346057473]
[VitaminB3, 0.02885658997983744]
[VitaminB5, 0.009135487137389193]
[VitaminB6, 0.002478328773924917]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.000800944148401963]
[VitaminB12, 4.378606628964913E-06]
[VitaminA, 0.004462957739553988]
[VitaminC, 0.14882289251603842]
[NonProvitaminACarotenoids, 0.21654817908076754]
[AlphaCarotene, 0.21737825252313606]
[BetaCarotene, 0.21662721956072375]
[ProvitaminACarotenoids, 0.21622769430608196]
[Carotenoids, 0.2149980956090717]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.006350326124132504]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021770894705098334]
[VitaminD, 0.0002161033385593448]
[VitaminE, 0.02929680182515543]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001828972875824556]
[Zinc, 0.01893252341626534]
[Choline, 7.4066298563790065]
[Betaine, 7.622118445844044]
[Histidine, 21.252046468833058]
[Isoleucine, 21.01209442856317]
[Leucine, 19.756177914711223]
[Lysine, 20.513894905608925]
[Phenylalanine, 20.98959491124838]
[Methionine, 21.323857405436236]
[Threonine, 21.066617845340073]
[Tryptophan, 21.520379549863588]
[Valine, 20.72315098635204]
[Arginine, 20.801549327805194]
[Glycine, 21.250880312987036]
[Iron, 0.08724258713438658]
[Calories, 2415.6538164479352]
[Fats, 67.46058333437442]
[Sodium, 3.027980431355528]
[DietaryCholesterol, 1]
[Sugar, 90.96746875346068]
[MonounsaturatedFats, 34.43186669592648]
[Omega3, 48.2204066547741]
[Omega6, 46.770303635693885]
[PolyunsaturatedFats, 42.19749440618545]
[UnsaturatedFats, 69.91397893888447]
[SaturatedFats, 31.878524787339785]
[TransFats, 4.485222124447054]
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]