Panettone French Toast, Soft Boiled Eggs, Old-Fashioned Oatmeal, Hoisin Bok Choy Rice, Peas, Beans, Chili, & Mint, Flying Saucers, Egg & Mango Chutney Flatbreads, Grilled Fattoush Salad, Tahini Carrot Slaw, Sweet Pea Orecchiette, Italian Baked Rice, Pork on Lemon Grass Sticks, Tandori Chicken Kebabs, Easiest Baked Chicken Breast, Comforting Sausage Bake, Hard Boiled Eggs, Chopped Eggs and Onions, Clementines with Star Anise, Exercise Recovery Smoothie, Oven Baked Beet Chips, Hummus and Crackers, Dark Chocolate-Covered Almonds ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Sunday, 22 December 2024

Weekly Meal Plan

Shopping List

Prep

Manage

Hard Boiled Eggs

Prep time: 2 min
Cook time: 10 min
Total time: 12 min
Servings: 8
  • 8 Eggs
  • Place eggs in cold water, enough to cover the eggs by about an inch.
  • Bring the water up to a rolling boil using high heat. Then remove from heat.
  • Cover and let simmer for 10 minutes.
  • Rinse eggs under cold water until they are chilled. Serve.

Breakfast

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.
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

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.
Manage

Peas, Beans, Chili, & Mint

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

Lunch

Manage

Flying Saucers

Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Servings: 4
  • 1/2 c. Mayo
  • 2 tbsp. Mustard
  • 16 Slices of Turkey
  • 4 Pita
  • 8 Leaves of Romaine Lettuce, leaves
  • Combine the mayonnaise and mustard; spread about 1 tablespoon into each pita half.
  • Stuff each with one lettuce leaf, two slices of bologna, one slice of ham and two slices of tomato.
Manage

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.
Manage

Grilled Fattoush Salad

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

Tahini Carrot Slaw

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

Sweet Pea Orecchiette

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

Dinner

Manage

Italian Baked Rice

Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Servings: 4
  • 2 Onions
  • 2 oz. Fennel Bulbs (FENNEL SALAMI)
  • 3/2 c. Arborio Rice
  • 1 tbsp. Chedder Cheese (MASCARPONE CHEESE)
  • 3/2 oz. Parmesan Cheese
  • Preheat the oven to 350°F. Place a large shallow casserole pan on a high heat. Peel and quarter the onions and quickly break apart into petals straight into the pan. Char for 4 minutes, tossing regularly. Reduce to a medium heat and stir in 1 tablespoon of olive oil and the salami, then rice, followed 1 minute later by 5 cups of boiling kettle water and the mascarphone. Finely grate and stir in the Parmesan with a pinch of sea salt and place pepper.
  • Transfer the pan to the oven for 40 minutes, or until the rice has absorbed all the liquid and is just cooked through. Drizzle 1 tablespoon of extra virgin olive oil and dish up, seasoning to perfection at the table.
Manage

Pork on Lemon Grass Sticks

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

Tandori Chicken Kebabs

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

Easiest Baked Chicken Breast

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

Comforting Sausage Bake

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

Sides

Manage

Chopped Eggs and Onions

Prep time: 3 min
Cook time: 12 min
Total time: 15 min
Servings: 4
  • 8 Hard Boiled Eggs
  • 6 Green Onions (Scallions)
  • 1 Yellow Onions, finely chopped
  • 4 tbsp. Mayo
  • 1 tbsp. Fresh Parsley, chopped
  • 1 tbsp. Mustard, to taste
  • 1/8 tsp. Salt & Black Pepper
  • 10 Crackers, to serve
  • Remove the shells and roughly chop the hard boiled eggs.
  • Place the chopped eggs in a large bowl. Add the onions, season with salt and pepper and mix well. Add enough mayonaise to bind the mixture together. Stir in the mustard, if using, and the chopped parsley, or sprinkle the parsely on top to garnish.
  • If you have time, chill the mixture before serving with the toasts of crackers.
Manage

Clementines with Star Anise

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

Snacks

Manage

Exercise Recovery Smoothie

Prep time: 5 min
Cook time: 0 min
Total time: 5 min
Servings: 3
  • 3/2 c. Frozen Blueberries | Frozen Blackberries
  • 3/2 c. Cantaloupe Melon, seeded and peeled
  • 3/4 c. Protein Powder, unflavored or vanilla (see link in introduction)
  • 3 tsp. Flax Seeds
  • 3/4 c. Almonds
  • 3 c. Coconut Water
  • 3/8 tsp. Pink Himalayan Salt
  • 6 Ice Cubes
  • Place all the ingredients into a high-speed blender and blend until completely smooth. Serve immediately.
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 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.
Terms of Use | Privacy
© 2023-2024 Graham Scanlon
Debug Logs 
12/15/2024: Building feast with options Allergens=Dairy
12/15/2024: 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, 2.654576639892905]
[Proteins, 48.97884545140277]
[Carbohydrates, 177.50374222146607]
[NetCarbohydrates, 178.65975315647222]
[Starch, 346.96451949523]
[Oligosaccharides, 2.7222222222222223]
[SolubleFiber, 54.44444444444444]
[InsolubleFiber, 81.66666666666667]
[DietaryFiber, 101.96057997224712]
[Calcium, 1.458551838968047]
[Chloride, 2.177777777777778]
[Chromium, 6.805555555555555E-05]
[Copper, 0.0024267243996270145]
[Fluoride, 0.00679919862603831]
[Iodine, 0.0004083333333333333]
[Magnesium, 0.8997107021904639]
[Manganese, 0.004544536919321744]
[Molybdenum, 0.0001225]
[Phosphorus, 1.5515033766064323]
[Potassium, 6.187262952514756]
[Selenium, 0.00011470316665508444]
[Sulfur, 2.313888888888889]
[Boron, 0.0054444444444444445]
[VitaminB1, 0.0027808572855549723]
[VitaminB2, 0.002475063346990044]
[VitaminB3, 0.036300943105812056]
[VitaminB5, 0.011562831725997012]
[VitaminB6, 0.0031306966650647894]
[VitaminB7, 8.166666666666665E-05]
[VitaminB9, 0.0010044433893878536]
[VitaminB12, 5.5650765253825994E-06]
[VitaminA, -0.0006133357484364999]
[VitaminC, 0.18684535361140622]
[NonProvitaminACarotenoids, 0.025685215104863907]
[AlphaCarotene, 0.02672342740527327]
[BetaCarotene, 0.025860886320484413]
[ProvitaminACarotenoids, 0.025362091503535456]
[Carotenoids, 0.023825084386177135]
[Flavanoids, 0.0027222222222222222]
[NonFlavanoids, 0.0027222222222222222]
[Polyphenols, 0.0027222222222222222]
[Retinol, 0.0016752811644786213]
[VitaminD2, 5.444444444444444E-05]
[VitaminD3, 5.436405217989138E-05]
[VitaminD, 5.244319930321158E-05]
[VitaminE, 0.0364320834505089]
[VitaminK1, 0.000245]
[VitaminK2, 0.000245]
[VitaminK, 0.00022732517138793372]
[Zinc, 0.02400108391171104]
[Choline, 1.1061813218678973]
[Betaine, 1.3609781281231836]
[Histidine, 0.7734500736120009]
[Isoleucine, 0.49010605718683575]
[Leucine, -0.9580486877602051]
[Lysine, -0.06697529990534593]
[Phenylalanine, 0.461981660543344]
[Methionine, 0.8435350295065381]
[Threonine, 0.5533744371023824]
[Tryptophan, 1.0737672895631103]
[Valine, 0.16095109056319012]
[Arginine, 0.25424220702835015]
[Glycine, 0.7676020604520524]
[Iron, 0.0349740490491051]
[Calories, 2477.475746443519]
[Fats, -5.6807076293105565]
[Sodium, 1.6511010329570324]
[DietaryCholesterol, 1]
[Sugar, 32.464135308847275]
[MonounsaturatedFats, 42.13528001158345]
[Omega3, 60.286722888621085]
[Omega6, 58.57365003342815]
[PolyunsaturatedFats, 53.071495702456495]
[UnsaturatedFats, 87.42133745522611]
[SaturatedFats, 39.8164345827969]
[TransFats, 5.572891278678913]
Nutrient targets TUL for Breakfast:
[Vanadium, 0.0027222222222222222]
[Lithium, 67.98790997322624]
[Proteins, 389.25662322918055]
[Carbohydrates, 449.7259644436883]
[NetCarbohydrates, 178.65975315647222]
[Starch, 346.96451949523]
[Oligosaccharides, 2.7222222222222223]
[SolubleFiber, 54.44444444444444]
[InsolubleFiber, 81.66666666666667]
[DietaryFiber, 101.96057997224712]
[Calcium, 1.458551838968047]
[Chloride, 2.177777777777778]
[Chromium, 6.805555555555555E-05]
[Copper, 0.0024267243996270145]
[Fluoride, 0.02721586529270498]
[Iodine, 0.0004083333333333333]
[Magnesium, 0.8997107021904639]
[Manganese, 0.004544536919321744]
[Molybdenum, 0.0001225]
[Phosphorus, 1.5515033766064323]
[Potassium, 6.187262952514756]
[Selenium, 0.001053869833321751]
[Sulfur, 2.313888888888889]
[Boron, 0.05444444444444445]
[VitaminB1, 0.0027808572855549723]
[VitaminB2, 0.002475063346990044]
[VitaminB3, 0.036300943105812056]
[VitaminB5, 0.011562831725997012]
[VitaminB6, 0.0031306966650647894]
[VitaminB7, 8.166666666666665E-05]
[VitaminB9, 0.0010044433893878536]
[VitaminB12, 5.5650765253825994E-06]
[VitaminA, 0.0056477753626746115]
[VitaminC, 0.18684535361140622]
[NonProvitaminACarotenoids, 0.27068521510486393]
[AlphaCarotene, 0.27172342740527333]
[BetaCarotene, 0.27086088632048444]
[ProvitaminACarotenoids, 0.27036209150353546]
[Carotenoids, 0.26882508438617714]
[Flavanoids, 0.027222222222222224]
[NonFlavanoids, 0.027222222222222224]
[Polyphenols, 0.027222222222222224]
[Retinol, 0.007936392275589732]
[VitaminD2, 0.0002722222222222222]
[VitaminD3, 0.0002721418299576691]
[VitaminD, 0.0002702209770809893]
[VitaminE, 0.0364320834505089]
[VitaminK1, 0.000245]
[VitaminK2, 0.000245]
[VitaminK, 0.00022732517138793372]
[Zinc, 0.02400108391171104]
[Choline, 9.272847988534565]
[Betaine, 9.52764479478985]
[Histidine, 26.63456118472311]
[Isoleucine, 26.351217168297946]
[Leucine, 24.903062423350907]
[Lysine, 25.794135811205766]
[Phenylalanine, 26.32309277165446]
[Methionine, 26.704646140617648]
[Threonine, 26.414485548213495]
[Tryptophan, 26.934878400674222]
[Valine, 26.022062201674302]
[Arginine, 26.11535331813946]
[Glycine, 26.628713171563167]
[Iron, 0.10847404904910511]
[Calories, 3021.920190887963]
[Fats, 85.06003311143016]
[Sodium, 3.8288788107348104]
[DietaryCholesterol, 1]
[Sugar, 114.13080197551395]
[MonounsaturatedFats, 42.13528001158345]
[Omega3, 60.286722888621085]
[Omega6, 58.57365003342815]
[PolyunsaturatedFats, 53.071495702456495]
[UnsaturatedFats, 87.42133745522611]
[SaturatedFats, 39.8164345827969]
[TransFats, 5.572891278678913]
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, 3.7164072958500665]
[Proteins, 68.57038363196386]
[Carbohydrates, 248.50523911005249]
[NetCarbohydrates, 250.12365441906107]
[Starch, 485.7503272933219]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 142.74481196114596]
[Calcium, 2.0419725745552655]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.00339741415947782]
[Fluoride, 0.009518878076453633]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2595949830666493]
[Manganese, 0.0063623516870504404]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.172104727249005]
[Potassium, 8.662168133520657]
[Selenium, 0.0001605844333171182]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.003893200199776961]
[VitaminB2, 0.003465088685786061]
[VitaminB3, 0.05082132034813688]
[VitaminB5, 0.016187964416395816]
[VitaminB6, 0.004382975331090704]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0014062207451429947]
[VitaminB12, 7.791107135535639E-06]
[VitaminA, -0.0008586700478110997]
[VitaminC, 0.2615834950559687]
[NonProvitaminACarotenoids, 0.035959301146809466]
[AlphaCarotene, 0.03741279836738257]
[BetaCarotene, 0.036205240848678176]
[ProvitaminACarotenoids, 0.03550692810494964]
[Carotenoids, 0.03335511814064798]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.0023453936302700695]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.610967305184792E-05]
[VitaminD, 7.342047902449622E-05]
[VitaminE, 0.05100491683071245]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.00031825523994310714]
[Zinc, 0.033601517476395455]
[Choline, 1.5486538506150562]
[Betaine, 1.9053693793724569]
[Histidine, 1.0828301030568013]
[Isoleucine, 0.68614848006157]
[Leucine, -1.341268162864287]
[Lysine, -0.09376541986748428]
[Phenylalanine, 0.6467743247606815]
[Methionine, 1.1809490413091532]
[Threonine, 0.7747242119433353]
[Tryptophan, 1.5032742053883543]
[Valine, 0.22533152678846616]
[Arginine, 0.35593908983969014]
[Glycine, 1.0746428846328733]
[Iron, 0.048963668668747136]
[Calories, 3468.466045020926]
[Fats, -7.952990681034778]
[Sodium, 2.311541446139845]
[DietaryCholesterol, 1]
[Sugar, 45.44978943238618]
[MonounsaturatedFats, 58.98939201621682]
[Omega3, 84.4014120440695]
[Omega6, 82.0031100467994]
[PolyunsaturatedFats, 74.30009398343908]
[UnsaturatedFats, 122.38987243731654]
[SaturatedFats, 55.743008415915654]
[TransFats, 7.802047790150478]
Nutrient targets TUL for Lunch:
[Vanadium, 0.003811111111111111]
[Lithium, 95.18307396251673]
[Proteins, 544.9592725208528]
[Carbohydrates, 629.6163502211635]
[NetCarbohydrates, 250.12365441906107]
[Starch, 485.7503272933219]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 142.74481196114596]
[Calcium, 2.0419725745552655]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.00339741415947782]
[Fluoride, 0.038102211409786965]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2595949830666493]
[Manganese, 0.0063623516870504404]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.172104727249005]
[Potassium, 8.662168133520657]
[Selenium, 0.0014754177666504514]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.003893200199776961]
[VitaminB2, 0.003465088685786061]
[VitaminB3, 0.05082132034813688]
[VitaminB5, 0.016187964416395816]
[VitaminB6, 0.004382975331090704]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0014062207451429947]
[VitaminB12, 7.791107135535639E-06]
[VitaminA, 0.007906885507744455]
[VitaminC, 0.2615834950559687]
[NonProvitaminACarotenoids, 0.3789593011468095]
[AlphaCarotene, 0.3804127983673826]
[BetaCarotene, 0.3792052408486782]
[ProvitaminACarotenoids, 0.3785069281049496]
[Carotenoids, 0.376355118140648]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.011110949185825624]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.00038099856194073674]
[VitaminD, 0.000378309367913385]
[VitaminE, 0.05100491683071245]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.00031825523994310714]
[Zinc, 0.033601517476395455]
[Choline, 12.98198718394839]
[Betaine, 13.33870271270579]
[Histidine, 37.288385658612356]
[Isoleucine, 36.891704035617124]
[Leucine, 34.86428739269127]
[Lysine, 36.11179013568807]
[Phenylalanine, 36.85232988031624]
[Methionine, 37.386504596864704]
[Threonine, 36.98027976749889]
[Tryptophan, 37.70882976094391]
[Valine, 36.43088708234402]
[Arginine, 36.56149464539524]
[Glycine, 37.28019844018843]
[Iron, 0.15186366866874715]
[Calories, 4230.688267243148]
[Fats, 119.0840463560022]
[Sodium, 5.360430335028734]
[DietaryCholesterol, 1]
[Sugar, 159.78312276571953]
[MonounsaturatedFats, 58.98939201621682]
[Omega3, 84.4014120440695]
[Omega6, 82.0031100467994]
[PolyunsaturatedFats, 74.30009398343908]
[UnsaturatedFats, 122.38987243731654]
[SaturatedFats, 55.743008415915654]
[TransFats, 7.802047790150478]
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, 3.7164072958500665]
[Proteins, 68.57038363196386]
[Carbohydrates, 248.50523911005249]
[NetCarbohydrates, 250.12365441906107]
[Starch, 485.7503272933219]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 142.74481196114596]
[Calcium, 2.0419725745552655]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.00339741415947782]
[Fluoride, 0.009518878076453633]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2595949830666493]
[Manganese, 0.0063623516870504404]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.172104727249005]
[Potassium, 8.662168133520657]
[Selenium, 0.0001605844333171182]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.003893200199776961]
[VitaminB2, 0.003465088685786061]
[VitaminB3, 0.05082132034813688]
[VitaminB5, 0.016187964416395816]
[VitaminB6, 0.004382975331090704]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0014062207451429947]
[VitaminB12, 7.791107135535639E-06]
[VitaminA, -0.0008586700478110997]
[VitaminC, 0.2615834950559687]
[NonProvitaminACarotenoids, 0.035959301146809466]
[AlphaCarotene, 0.03741279836738257]
[BetaCarotene, 0.036205240848678176]
[ProvitaminACarotenoids, 0.03550692810494964]
[Carotenoids, 0.03335511814064798]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.0023453936302700695]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.610967305184792E-05]
[VitaminD, 7.342047902449622E-05]
[VitaminE, 0.05100491683071245]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.00031825523994310714]
[Zinc, 0.033601517476395455]
[Choline, 1.5486538506150562]
[Betaine, 1.9053693793724569]
[Histidine, 1.0828301030568013]
[Isoleucine, 0.68614848006157]
[Leucine, -1.341268162864287]
[Lysine, -0.09376541986748428]
[Phenylalanine, 0.6467743247606815]
[Methionine, 1.1809490413091532]
[Threonine, 0.7747242119433353]
[Tryptophan, 1.5032742053883543]
[Valine, 0.22533152678846616]
[Arginine, 0.35593908983969014]
[Glycine, 1.0746428846328733]
[Iron, 0.048963668668747136]
[Calories, 3468.466045020926]
[Fats, -7.952990681034778]
[Sodium, 2.311541446139845]
[DietaryCholesterol, 1]
[Sugar, 45.44978943238618]
[MonounsaturatedFats, 58.98939201621682]
[Omega3, 84.4014120440695]
[Omega6, 82.0031100467994]
[PolyunsaturatedFats, 74.30009398343908]
[UnsaturatedFats, 122.38987243731654]
[SaturatedFats, 55.743008415915654]
[TransFats, 7.802047790150478]
Nutrient targets TUL for Dinner:
[Vanadium, 0.003811111111111111]
[Lithium, 95.18307396251673]
[Proteins, 544.9592725208528]
[Carbohydrates, 629.6163502211635]
[NetCarbohydrates, 250.12365441906107]
[Starch, 485.7503272933219]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 142.74481196114596]
[Calcium, 2.0419725745552655]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.00339741415947782]
[Fluoride, 0.038102211409786965]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2595949830666493]
[Manganese, 0.0063623516870504404]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.172104727249005]
[Potassium, 8.662168133520657]
[Selenium, 0.0014754177666504514]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.003893200199776961]
[VitaminB2, 0.003465088685786061]
[VitaminB3, 0.05082132034813688]
[VitaminB5, 0.016187964416395816]
[VitaminB6, 0.004382975331090704]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0014062207451429947]
[VitaminB12, 7.791107135535639E-06]
[VitaminA, 0.007906885507744455]
[VitaminC, 0.2615834950559687]
[NonProvitaminACarotenoids, 0.3789593011468095]
[AlphaCarotene, 0.3804127983673826]
[BetaCarotene, 0.3792052408486782]
[ProvitaminACarotenoids, 0.3785069281049496]
[Carotenoids, 0.376355118140648]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.011110949185825624]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.00038099856194073674]
[VitaminD, 0.000378309367913385]
[VitaminE, 0.05100491683071245]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.00031825523994310714]
[Zinc, 0.033601517476395455]
[Choline, 12.98198718394839]
[Betaine, 13.33870271270579]
[Histidine, 37.288385658612356]
[Isoleucine, 36.891704035617124]
[Leucine, 34.86428739269127]
[Lysine, 36.11179013568807]
[Phenylalanine, 36.85232988031624]
[Methionine, 37.386504596864704]
[Threonine, 36.98027976749889]
[Tryptophan, 37.70882976094391]
[Valine, 36.43088708234402]
[Arginine, 36.56149464539524]
[Glycine, 37.28019844018843]
[Iron, 0.15186366866874715]
[Calories, 4230.688267243148]
[Fats, 119.0840463560022]
[Sodium, 5.360430335028734]
[DietaryCholesterol, 1]
[Sugar, 159.78312276571953]
[MonounsaturatedFats, 58.98939201621682]
[Omega3, 84.4014120440695]
[Omega6, 82.0031100467994]
[PolyunsaturatedFats, 74.30009398343908]
[UnsaturatedFats, 122.38987243731654]
[SaturatedFats, 55.743008415915654]
[TransFats, 7.802047790150478]
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, 2.123661311914324]
[Proteins, 39.18307636112221]
[Carbohydrates, 142.00299377717286]
[NetCarbohydrates, 142.92780252517775]
[Starch, 277.57161559618396]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 81.56846397779769]
[Calcium, 1.1668414711744375]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413795197016116]
[Fluoride, 0.005439358900830648]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7197685617523711]
[Manganese, 0.0036356295354573946]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2412027012851459]
[Potassium, 4.949810362011805]
[Selenium, 9.176253332406756E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.002224685828443978]
[VitaminB2, 0.001980050677592035]
[VitaminB3, 0.029040754484649645]
[VitaminB5, 0.00925026538079761]
[VitaminB6, 0.0025045573320518315]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0008035547115102828]
[VitaminB12, 4.45206122030608E-06]
[VitaminA, -0.0004906685987491998]
[VitaminC, 0.14947628288912498]
[NonProvitaminACarotenoids, 0.020548172083891123]
[AlphaCarotene, 0.021378741924218615]
[BetaCarotene, 0.02068870905638753]
[ProvitaminACarotenoids, 0.020289673202828366]
[Carotenoids, 0.019060067508941708]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.001340224931582897]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.34912417439131E-05]
[VitaminD, 4.195455944256927E-05]
[VitaminE, 0.029145666760407116]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00018186013711034697]
[Zinc, 0.01920086712936883]
[Choline, 0.8849450574943178]
[Betaine, 1.088782502498547]
[Histidine, 0.6187600588896007]
[Isoleucine, 0.3920848457494686]
[Leucine, -0.7664389502081641]
[Lysine, -0.05358023992427674]
[Phenylalanine, 0.36958532843467523]
[Methionine, 0.6748280236052305]
[Threonine, 0.44269954968190595]
[Tryptophan, 0.8590138316504883]
[Valine, 0.1287608724505521]
[Arginine, 0.2033937656226801]
[Glycine, 0.6140816483616419]
[Iron, 0.027979239239284078]
[Calories, 1981.980597154815]
[Fats, -4.544566103448445]
[Sodium, 1.320880826365626]
[DietaryCholesterol, 1]
[Sugar, 25.971308247077822]
[MonounsaturatedFats, 33.70822400926676]
[Omega3, 48.22937831089687]
[Omega6, 46.858920026742524]
[PolyunsaturatedFats, 42.4571965619652]
[UnsaturatedFats, 69.93706996418089]
[SaturatedFats, 31.853147666237522]
[TransFats, 4.4583130229431305]
Nutrient targets TUL for Sides:
[Vanadium, 0.002177777777777778]
[Lithium, 54.39032797858099]
[Proteins, 311.40529858334446]
[Carbohydrates, 359.78077155495066]
[NetCarbohydrates, 142.92780252517775]
[Starch, 277.57161559618396]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 81.56846397779769]
[Calcium, 1.1668414711744375]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413795197016116]
[Fluoride, 0.021772692234163983]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7197685617523711]
[Manganese, 0.0036356295354573946]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2412027012851459]
[Potassium, 4.949810362011805]
[Selenium, 0.0008430958666574009]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.002224685828443978]
[VitaminB2, 0.001980050677592035]
[VitaminB3, 0.029040754484649645]
[VitaminB5, 0.00925026538079761]
[VitaminB6, 0.0025045573320518315]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0008035547115102828]
[VitaminB12, 4.45206122030608E-06]
[VitaminA, 0.004518220290139689]
[VitaminC, 0.14947628288912498]
[NonProvitaminACarotenoids, 0.21654817208389113]
[AlphaCarotene, 0.21737874192421866]
[BetaCarotene, 0.21668870905638757]
[ProvitaminACarotenoids, 0.21628967320282838]
[Carotenoids, 0.21506006750894172]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.006349113820471786]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021771346396613528]
[VitaminD, 0.00021617678166479146]
[VitaminE, 0.029145666760407116]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00018186013711034697]
[Zinc, 0.01920086712936883]
[Choline, 7.418278390827652]
[Betaine, 7.622115835831881]
[Histidine, 21.30764894777849]
[Isoleucine, 21.08097373463836]
[Leucine, 19.922449938680725]
[Lysine, 20.635308648964614]
[Phenylalanine, 21.058474217323568]
[Methionine, 21.36371691249412]
[Threonine, 21.131588438570798]
[Tryptophan, 21.547902720539376]
[Valine, 20.817649761339442]
[Arginine, 20.89228265451157]
[Glycine, 21.30297053725053]
[Iron, 0.08677923923928409]
[Calories, 2417.5361527103705]
[Fats, 68.04802648914412]
[Sodium, 3.0631030485878483]
[DietaryCholesterol, 1]
[Sugar, 91.30464158041116]
[MonounsaturatedFats, 33.70822400926676]
[Omega3, 48.22937831089687]
[Omega6, 46.858920026742524]
[PolyunsaturatedFats, 42.4571965619652]
[UnsaturatedFats, 69.93706996418089]
[SaturatedFats, 31.853147666237522]
[TransFats, 4.4583130229431305]
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, 2.123661311914324]
[Proteins, 39.18307636112221]
[Carbohydrates, 142.00299377717286]
[NetCarbohydrates, 142.92780252517775]
[Starch, 277.57161559618396]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 81.56846397779769]
[Calcium, 1.1668414711744375]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413795197016116]
[Fluoride, 0.005439358900830648]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7197685617523711]
[Manganese, 0.0036356295354573946]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2412027012851459]
[Potassium, 4.949810362011805]
[Selenium, 9.176253332406756E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.002224685828443978]
[VitaminB2, 0.001980050677592035]
[VitaminB3, 0.029040754484649645]
[VitaminB5, 0.00925026538079761]
[VitaminB6, 0.0025045573320518315]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0008035547115102828]
[VitaminB12, 4.45206122030608E-06]
[VitaminA, -0.0004906685987491998]
[VitaminC, 0.14947628288912498]
[NonProvitaminACarotenoids, 0.020548172083891123]
[AlphaCarotene, 0.021378741924218615]
[BetaCarotene, 0.02068870905638753]
[ProvitaminACarotenoids, 0.020289673202828366]
[Carotenoids, 0.019060067508941708]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.001340224931582897]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.34912417439131E-05]
[VitaminD, 4.195455944256927E-05]
[VitaminE, 0.029145666760407116]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00018186013711034697]
[Zinc, 0.01920086712936883]
[Choline, 0.8849450574943178]
[Betaine, 1.088782502498547]
[Histidine, 0.6187600588896007]
[Isoleucine, 0.3920848457494686]
[Leucine, -0.7664389502081641]
[Lysine, -0.05358023992427674]
[Phenylalanine, 0.36958532843467523]
[Methionine, 0.6748280236052305]
[Threonine, 0.44269954968190595]
[Tryptophan, 0.8590138316504883]
[Valine, 0.1287608724505521]
[Arginine, 0.2033937656226801]
[Glycine, 0.6140816483616419]
[Iron, 0.027979239239284078]
[Calories, 1981.980597154815]
[Fats, -4.544566103448445]
[Sodium, 1.320880826365626]
[DietaryCholesterol, 1]
[Sugar, 25.971308247077822]
[MonounsaturatedFats, 33.70822400926676]
[Omega3, 48.22937831089687]
[Omega6, 46.858920026742524]
[PolyunsaturatedFats, 42.4571965619652]
[UnsaturatedFats, 69.93706996418089]
[SaturatedFats, 31.853147666237522]
[TransFats, 4.4583130229431305]
Nutrient targets TUL for Snacks:
[Vanadium, 0.002177777777777778]
[Lithium, 54.39032797858099]
[Proteins, 311.40529858334446]
[Carbohydrates, 359.78077155495066]
[NetCarbohydrates, 142.92780252517775]
[Starch, 277.57161559618396]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 81.56846397779769]
[Calcium, 1.1668414711744375]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413795197016116]
[Fluoride, 0.021772692234163983]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7197685617523711]
[Manganese, 0.0036356295354573946]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2412027012851459]
[Potassium, 4.949810362011805]
[Selenium, 0.0008430958666574009]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.002224685828443978]
[VitaminB2, 0.001980050677592035]
[VitaminB3, 0.029040754484649645]
[VitaminB5, 0.00925026538079761]
[VitaminB6, 0.0025045573320518315]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0008035547115102828]
[VitaminB12, 4.45206122030608E-06]
[VitaminA, 0.004518220290139689]
[VitaminC, 0.14947628288912498]
[NonProvitaminACarotenoids, 0.21654817208389113]
[AlphaCarotene, 0.21737874192421866]
[BetaCarotene, 0.21668870905638757]
[ProvitaminACarotenoids, 0.21628967320282838]
[Carotenoids, 0.21506006750894172]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.006349113820471786]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021771346396613528]
[VitaminD, 0.00021617678166479146]
[VitaminE, 0.029145666760407116]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00018186013711034697]
[Zinc, 0.01920086712936883]
[Choline, 7.418278390827652]
[Betaine, 7.622115835831881]
[Histidine, 21.30764894777849]
[Isoleucine, 21.08097373463836]
[Leucine, 19.922449938680725]
[Lysine, 20.635308648964614]
[Phenylalanine, 21.058474217323568]
[Methionine, 21.36371691249412]
[Threonine, 21.131588438570798]
[Tryptophan, 21.547902720539376]
[Valine, 20.817649761339442]
[Arginine, 20.89228265451157]
[Glycine, 21.30297053725053]
[Iron, 0.08677923923928409]
[Calories, 2417.5361527103705]
[Fats, 68.04802648914412]
[Sodium, 3.0631030485878483]
[DietaryCholesterol, 1]
[Sugar, 91.30464158041116]
[MonounsaturatedFats, 33.70822400926676]
[Omega3, 48.22937831089687]
[Omega6, 46.858920026742524]
[PolyunsaturatedFats, 42.4571965619652]
[UnsaturatedFats, 69.93706996418089]
[SaturatedFats, 31.853147666237522]
[TransFats, 4.4583130229431305]
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]