Egg-Fried Rice, Peas, Beans, Chili, & Mint, Chickpea Flour Pancakes, Israeli Chopped Vegetable Salad, Hard Boiled Eggs, First Watch BLTE, Bean and Cheese Toasterdilla, Tahini Carrot Slaw, Creamy Garlicky Chicken With Cauliflower Rice, Tandori Chicken Kebabs, Easiest Baked Chicken Breast, Sausage & Apple Bake, Cajun Sweet Potatoes, Comforting Sausage Bake, Broccoli with Soy Sauce and Sesame Seeds, Cauliflower Rice, Cauliflower Rice (Plain), Pumpkin Maca Latte, Beets, Sweet and Sour Cucumber with Fresh Dill, Anti-Allergy Tea, Detox Juice, Spiced Kale Chips, Exercise Recovery Smoothie, Hot Lemon Water, Apricot Butter Bars, Yogurt and Granola, Soft Boiled Eggs, Hummus and Crackers, Baked Zucchini ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Sunday, 06 April 2025

Weekly Meal Plan

Shopping List

Prep

Hard Boiled Eggs🌐

Total time: 12 min
Servings: 2
Equipment: Stove
  • 2 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.

Cauliflower Rice🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 2 min
Servings: 2 c.
  • 1 Head of Cauliflower
  • Remove the leaves and core from the cauliflower, and cut the head into 4 pieces.
  • Using a grater, on the medium grate side, grate the cauliflower chunks until no more remain.

Breakfast

Egg-Fried Rice🌐

From Jamie Oliver's 5 Ingredients
Total time: 10 min
Servings: 4
Equipment: Stove
  • 12 Green Onions (Scallions)
  • 16 oz. Brown Basmati Rice, cooked
  • 4 tbsp. Chili Jam
  • 4 Eggs
  • 10 oz. Silken Tofu
  • Put a large non-stick frying pan on a medium-high heat. Trim and finely slice the scallions and fry with 1 tablespoon of olive oil for 1 minute. Add the rice, chili jam, a splash of water, and a pinch of sea salt and black pepper, then toss for 2 minutes until everything is well coated.
  • Push the rice to the sides of the pan, making a big well in the middle. Crack the eggs into the well, then use a rubber spatula to start gently moving the eggs around to create big curds. Break in the tofu, then fold the rice back through the egg until it's all looking good. Taste and season to perfection. Lightly oil the inside of a bowl, add the egg-fried rice, genly compacting it with the spatula, then proudly turn out onto a plate, retro style.

Peas, Beans, Chili, & Mint🌐

From Jamie Oliver's 5 Ingredients
Total time: 10 min
Servings: 4
Equipment: Stove
  • 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.

Chickpea Flour Pancakes🌐

Pancake filling ideas You can add 1/3 cup vegan dark chocolate chips or fresh blueberries to the batter before cooking. Freezing You can freeze the cooked pancakes in a zip bag or airtight container. Make sure they don’t overlap. It makes it easier to defrost one-by-one. Defrost 3-4 hours or overnight at room temperature. Rewarm in a pancake griddle or toast for a few minutes in a toaster. Make ahead: You can make the batter ahead and cook your pancakes the day in the morning.
Total time: 10 min
Servings: 2
  • 1 c. Chickpea Flour
  • 2 tsp. Baking Powder, or 1 teaspoon baking soda
  • 3 tbsp. Sugar, coconut sugar or sugar-free erythritol/Monk fruit
  • 1/2 c. Almond Milk, vanilla, unsweetened or plant milk of your choice
  • 1 tsp. Vanilla Extract
  • 1/2 tsp. Cinnamon
  • In a mixing bowl, whisk the chickpea flour, baking powder, sugar until well combined, and no lumps show.
  • Whisk in unsweetened almond milk until smooth. Note that chickpea flour makes lumps easily. To avoid that, whisk vigorously until no more is left. It's OK to have a few lumps, but the less, the better it tastes! You can also blend the batter in a blender for an ultra-smooth texture.
  • Warm a non-stick crepe pan or non-stick pancake griddle under medium heat. Slightly grease the pan with vegetable oil, about 1/2 teaspoon. I suggest rubbing a piece of oiled absorbent paper on the pan to avoid too much oil. Adding too much oil will fry your pancakes, and it is not what you want.
  • Spoon 2-3 tablespoons of batter per pancake, depending on the size you like.
  • Cook 2-3 minutes on one side or until the sides are half set, bubbles form in the center, and it is easy to flip without breaking.
  • Slide a spatula under the pancake and flip over. Cook 1 more minute on the other side or until the center is set and the pancake is fluffy.
  • Cool on a rack and repeat until no more batter left. You should be able to make 8 medium size pancakes from this batter.
  • Serve immediately with maple syrup, banana slices, and fresh blueberries.

Lunch

Israeli Chopped Vegetable Salad🌐

This salad lends itself to endless variety: add olives, diced potatoes or beetroot (beet), omit the chili, vary the herbs or use lime or lemon in place of the vinegar.
Total time: 12 min
Servings: 4
  • 3 Mixed-Color Bell Peppers, seeded
  • 1 Lemons, juiced
  • 1/8 tsp. Salt & Black Pepper
  • 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
  • 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.

First Watch BLTE🌐

From the First Watch cookbook.
Total time: 20 min
Servings: 2
Equipment: Stove
  • 2 Hard Boiled Eggs (OVER HARD EGGS, p19)
  • 1 tbsp. Mayo
  • 2 Slices of Whole Grain Bread
  • 3 Smoked Bacon Slices
  • 2 oz. Monterey Jack Cheese (SLICES OF Monterey Jack Cheese)
  • 2 oz. Red Tomatoes (SLICES TOMATO)
  • 1 c. Spring Mix
  • Spread mayonnaise evenly on each slice of bread.
  • Place bacon on one slice of bread; top with eggs and 1 slice of cheese on top of the eggs.
  • On the other slice of bread, place tomato slices and the other slice of cheese on top of the tomato.
  • Add spring mix to the bacon-egg side, then close the sandwich.
  • Serve with lemon-dressed greens.

Bean and Cheese Toasterdilla🌐

Serve with sour cream and salsa.
Total time: 15 min
Servings: 4
Equipment: Toaster
  • 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.

Tahini Carrot Slaw🌐

From Jamie Oliver's 5 Ingredients
Total time: 20 min
Servings: 3
  • 2 tbsp. Raw Mixed Seeds
  • 1/2 Garlic Cloves
  • 1 Lemons
  • 10 oz. Mixed-Color Large Carrots
  • 2 Apples
  • Toast the seeds in a dry non-stick frying pan on a medium heat until lightly golden, tossing regularly, then remove. Put three-quarters of the seeds into a pestle and mortar with a pinch of sea salt, and pound until fairly fine. Peel and add the garlic, then smash to a paste. Squeeze in the lemon juice, then muddle in 1 tablespoon of extra virgin olive oil and a tiny drebble of red wine vinegar to make a delicious tahini-style dressing.
  • Wash the carrots, then finely slice into matchsticks with a good knife or using the julienne cutter on a mandolin (use the guard!). Core and slice the apples the same way, then toss both with the tahini dressing. Taste, season to perfection with salt and black pepper, then scatter over the remaining seeds.

Dinner

Creamy Garlicky Chicken With Cauliflower Rice🌐

Total time: 30 min
Servings: 2
Equipment: Stove
  • 2 tbsp. Refined Coconut Oil
  • 2 Onions, halved and thinly sliced
  • 2 Boneless Skinless Chicken Breasts, cut into 1½-inch cubes
  • 4 Garlic Cloves, minced
  • 6 Sun-Dried Tomato Paste (SUN-DRIED TOMATOES), oil-packed, diced
  • 1/2 c. Coconut Milk, full-fat
  • 1/3 c. Chicken Stock, low sodium
  • 1/2 Head of Cauliflower, (about 3 cups florets), or 1 12-ounce bag of frozen riced cauliflower
  • 1 tsp. Chives, finely chopped, for garnish
  • 1/4 tsp. Salt & Black Pepper, to taste
  • In a medium skillet, heat 1 tablespoon of the coconut oil and add the onions. Sauté for 10 to 12 minutes over medium-low heat, until soft and translucent.
  • Add the chicken and sauté 3 to 4 minutes more.
  • Add the remaining ingredients, including salt and pepper to taste, except for the cauliflower and chives, and cook for another 5 to 10 minutes, until the chicken is cooked through.
  • Meanwhile, prepare the cauliflower. If you are using fresh cauliflower, cut it into florets and then pulse in a food processor until the texture resembles rice.
  • In a separate medium skillet, heat the other tablespoon of coconut oil and sauté the cauliflower until it is just tender, about 10 minutes, adding salt and pepper as needed.
  • Serve the creamy chicken over a bed of cooked cauliflower rice topped with the fresh chives.

Tandori Chicken Kebabs🌐

Serve with pilau rice and naan bread
Total time: 30 min
Servings: 4
Equipment: Grill | Broiler
  • 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.

Easiest Baked Chicken Breast🌐

If your chicken breasts are 10oz+, pound them out then cut them in half to ensure they cook evenly. Really any prepared vinaigrette/dressing will work for this chicken, though creamy dressings like Ranch or French dressing will burn in the oven. If you don’t have a salad dressing on hand that you’d like to use, feel free to simply brush the chicken breasts with extra virgin olive oil then add your seasonings and bake as directed.
Total time: 30 min
Servings: 3
Equipment: Oven
  • 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.

Sausage & Apple Bake🌐

From Jamie Oliver's 5 Ingredients
Total time: 45 min
Servings: 4
Equipment: Oven
  • 2 Red Onions
  • 2 Apples
  • 4 Parsnips
  • 12 Chipolata | Small Pork Sausages
  • 1 tbsp. Honey
  • Preheat the oven to 350°F. Place a large non-stick ovenproof frying pan on a medium-high heat. Peel the onions, cut into quarters, and quickly break apart into petals directly into the pan, tossing regularly, then add 1 tablespoon of olive oil and a pinch of sea salt and black pepper. Quarter and core the apples, then toss into the pan. Use a vegetable peeler to peel the parsnips into long strips. Stir 1 tablespoon of red wine vinegar into the frying pan, then pile the parsnips on top of the apples and onions.
  • Lay the sausages on top, the drizzle with 1 tablespoon of olive oil and add a pinch of black pepper from a height. Bake for 30 minutes, then drizzle over the honey and return to the oven for 5 minutes, or until golden and delicious.

Cajun Sweet Potatoes🌐

From Jamie Oliver's 5 Ingredients
Total time: 69 min
Servings: 4
Equipment: Oven
  • 4 Sweet Potatoes
  • 10 Garlic Cloves, 1 bulb
  • 1 tsp. Cajun Seasoning
  • 3/4 c. Greek Yogurt
  • 4 Green Onions (Scallions)
  • Preheat the oven to 350°F. Quickly scrub the sweet potatoes clean, then slice into 1¼-inch rounds. Place in a 10x12-inch roasting pan with the whole unpeeled garlic bulb, and toss with 1 tablespoon each of olive oil and red wine vinegar, a pinch of sea salt and black pepper, and the Cajun spice. Arrange in a flat layer and roast for 1 hour, or until soft, gnarly, and carmelized.
  • Once done, squeeze all the soft, sweet, creamy, mild roasted garlic out of the skins into the yogurt, mash together, then season to perfection. Trim and finely slice the scallions. Spoon the yogurt across a plate or platter, stack the sweet potato on top, drizzle with ½ a tablespoon of extra virgin olive oil, spinkle over the scallions, dish up and enjoy.

Comforting Sausage Bake🌐

From Jamie Oliver's 5 Ingredients
Total time: 55 min
Servings: 4
Equipment: Oven
  • 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

Broccoli with Soy Sauce and Sesame Seeds🌐

Total time: 5 min
Servings: 4
Equipment: Stove
  • 16 oz. Purple-Sprouting Broccoli
  • 2 tbsp. Light Sesame Seeds
  • 2 tbsp. Olive Oil
  • 2 tbsp. Soy Sauce
  • 1/4 tsp. Salt & Black Pepper
  • Using a sharp knife, cut off and discard any thick stems from the broccoli and cut the broccoli into long thin florets.
  • Spread out the sesame seeds in a small frying pan and dry-fry over a medium heat until toasted. Do not leave them unattended as they will readily burn if left just a fraction too long.
  • Heat the olive oil in a wok or large frying pan and add the broccoli. Stir-fry for 3-4 minutes, or until tender, adding a splash of water if the pan becomes too dry.
  • Add the soy sauce to the broccoli, then season with salt and ground black pepper to taste. Add sesame seeds, toss to combine and serve immediately.

Cauliflower Rice (Plain)🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 4
Equipment: Stove
  • 1 c. Cauliflower Rice
  • 1 tbsp. Avocado Oil | Olive Oil
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • In a pan, heat oil over medium heat.
  • Add the cauliflower rice, and stir constantly for about 5 minutes, or until desired texture is achieved.
  • Season to taste with salt and pepper.

Pumpkin Maca Latte🌐

Total time: 6 min
Servings: 2
  • 2 tbsp. Chili Powder (MACA POWDER)
  • 2 tbsp. Coconut Milk
  • 2 tsp. Cinnamon
  • 2 tbsp. Pumpkin Purée
  • 2 tsp. Stevia Powder, to taste
  • 2 c. Hot Water
  • 1/2 tsp. Pumpkin Seeds (PUMPKIN PIE SPICE)
  • Add maca, coconut milk, cinnamon, pumpkin purée, hot water, and sweetener into a blender.
  • Pour in a mug, and top with pumpkin pie spice.

Beets🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 20 min
Servings: 2
Equipment: Stove
  • 4 Beets, peeled
  • 1/4 c. Fresh Parsley, chopped
  • 1 tbsp. Apple Cider Vinegar
  • 1/2 Lemons, juiced
  • 1/8 tsp. Sea Salt, to taste
  • Steam the beets for 15 minutes.
  • Set beets aside to cool down until cool enough to handle.
  • Dice beets and toss with parsley, apple cider vinegar, lemon juice and sea salt.

Sweet and Sour Cucumber with Fresh Dill🌐

This salad can be kept in the refrigerator for up to a week.
Total time: 10 min
Servings: 4
  • 1 Cucumbers, thinly sliced
  • 1 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.

Anti-Allergy Tea🌐

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!

Detox Juice🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 3 min
Servings: 2
  • 2 c. Fresh Cilantro (Coriander), loosely-packed
  • 2 c. Coconut Water
  • 2 tsp. Stevia Powder, to taste
  • 1 Lemons, juiced
  • 1/2 tsp. Chlorophyll
  • 1/2 c. Hot Water
  • Blend all ingredients, except for the hot water, in a high-speed blender.
  • Top off with hot water, and enjoy!

Spiced Kale Chips🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 2
Equipment: Oven
  • 1 c. Fresh Kale, chopped into small pieces
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • 3 tbsp. Coconut Oil
  • 2 tsp. Garlic Powder
  • Preheat oven to 300°F.
  • Line a large baking sheet with parchment paper and set aside.
  • In a large bowl, add all ingredients and mix well to coat leaves evenly.
  • Place kale onto a prepared baking sheet, and spread out evenly.
  • Bake for 10 to 12 minutes, or until the leaves are slightly crispy.
  • Serve immediately.

Snacks

Exercise Recovery Smoothie🌐

Total time: 5 min
Servings: 3
Equipment: Blender
  • 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.

Hot Lemon Water🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 3 min
Servings: 2
  • 2 Lemons, juiced
  • 2 c. Water, hot
  • 2 tsp. Stevia Powder, to taste
  • Combine all ingredients together and drink first thing in the morning, instead of caffeine.

Apricot Butter Bars🌐

Store in an airtight container. The cook time may vary depending on the model of dehydrator you use.
Total time: 130 min
Servings: 5
Equipment: Dehydrator
  • 1 tbsp. Chia Seeds
  • 3 tbsp. Nut Butter | Seed Butter, unsweetened
  • 1/2 c. Dried Figs
  • 3/2 c. Dried Apricots
  • 3 tbsp. Coconut Flakes, dried
  • 1 c. Granola | Muesli
  • Add the ingredients to a food processor and combine well until a ball of thick paste is formed
  • Scoop the ingredients out onto a large piece of baking paper
  • Cover the mixture with the excess paper and flatten slightly
  • Roll out with a rolling pin until the mixture forms a flat slab about 1.5 cm thick
  • Dehydrate for approximately 12 hours at 125 degrees.
  • If you do not have a dehydrator you could either set these bars in the fridge, or cook them at the ovens lowest temperature for a day. If you are storing them in the fridge rather than dehydrating them they will be a little sticky. Dehydrating them removes the moisture and makes them easier to store and eat.

Yogurt and Granola🌐

Total time: 1 min
Servings: 2
  • 1 c. Natural (Plain) Yogurt
  • 4 tbsp. Granola
  • Add the granola to the yogurt. Enjoy!

Soft Boiled Eggs🌐

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.

Hummus and Crackers🌐

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

Baked Zucchini🌐

Total time: 15 min
Servings: 2
Equipment: Oven
  • 1 Fresh Zucchini
  • 1 tbsp. Olive Oil
  • 1/4 tsp. Sea Salt & Black Pepper
  • Preheat the oven to 425°F.
  • Slice the zucchini into medium-thick slices and toss with olive oil, salt, and pepper.
  • Place the zucchini in a non-stick baking dish and bake for 10 to 15 minutes, or until tender.
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02/10/2025: Building feast with options Allergens=Dairy
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Nutrients for Breakfast:
Vanadium, Lithium, Proteins, Carbohydrates, NetCarbohydrates, Starch, Oligosaccharides, SolubleFiber, InsolubleFiber, DietaryFiber, Calcium, Chloride, Chromium, Copper, Fluoride, Iodine, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sulfur, Boron, VitaminB1, VitaminB2, VitaminB3, VitaminB5, VitaminB6, VitaminB7, VitaminB9, VitaminB12, VitaminA, VitaminC, NonProvitaminACarotenoids, AlphaCarotene, BetaCarotene, ProvitaminACarotenoids, Carotenoids, Flavanoids, NonFlavanoids, Polyphenols, Retinol, VitaminD2, VitaminD3, VitaminD, VitaminE, VitaminK1, VitaminK2, VitaminK, Zinc, Choline, Betaine, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Iron, Calories, Fats, Sodium, DietaryCholesterol, Sugar, MonounsaturatedFats, Omega3, Omega6, PolyunsaturatedFats, UnsaturatedFats, SaturatedFats, TransFats
Nutrient targets RDA for Breakfast:
[Vanadium, 5.444444444444444E-05]
[Lithium, 2.6182940093708167]
[Proteins, 53.10107031535285]
[Carbohydrates, 157.27683248955293]
[NetCarbohydrates, 166.6273045857719]
[Starch, 346.85599348015387]
[Oligosaccharides, 2.7222222222222223]
[SolubleFiber, 54.44444444444444]
[InsolubleFiber, 81.66666666666667]
[DietaryFiber, 97.02060668416787]
[Calcium, 1.3926674961653893]
[Chloride, 2.177777777777778]
[Chromium, 6.805555555555555E-05]
[Copper, 0.0024266793705150706]
[Fluoride, 0.006796832736794857]
[Iodine, 0.0004083333333333333]
[Magnesium, 0.8817290760367538]
[Manganese, 0.004312085014954695]
[Molybdenum, 0.0001225]
[Phosphorus, 1.5709569664185066]
[Potassium, 5.843638782211966]
[Selenium, 0.0001201389862999845]
[Sulfur, 2.313888888888889]
[Boron, 0.0054444444444444445]
[VitaminB1, 0.0026986372475599012]
[VitaminB2, 0.0025032544846686493]
[VitaminB3, 0.036148569599595524]
[VitaminB5, 0.011654283481710957]
[VitaminB6, 0.002990651274684114]
[VitaminB7, 8.166666666666665E-05]
[VitaminB9, 0.000989420973450647]
[VitaminB12, 5.7207537454344125E-06]
[VitaminA, 0.0002454557630905368]
[VitaminC, 0.17699631099269875]
[NonProvitaminACarotenoids, 0.026812722378402504]
[AlphaCarotene, 0.026963440475558625]
[BetaCarotene, 0.026491989441413188]
[ProvitaminACarotenoids, 0.026233207694749586]
[Carotenoids, 0.025823707850929866]
[Flavanoids, 0.0027222222222222222]
[NonFlavanoids, 0.0027222222222222222]
[Polyphenols, 0.0027222222222222222]
[Retinol, 0.001699877248190292]
[VitaminD2, 5.444444444444444E-05]
[VitaminD3, 5.4376779701108964E-05]
[VitaminD, 5.269239615427657E-05]
[VitaminE, 0.03692208578580139]
[VitaminK1, 0.000245]
[VitaminK2, 0.000245]
[VitaminK, 0.00021171945729885864]
[Zinc, 0.024161754044039127]
[Choline, 1.1383744164893348]
[Betaine, 1.360892176563465]
[Histidine, 0.8291357146382469]
[Isoleucine, 0.5910691579690841]
[Leucine, -0.6161946725847495]
[Lysine, 0.01808217676905668]
[Phenylalanine, 0.5650219250561536]
[Methionine, 0.9062758927893614]
[Threonine, 0.645482609544738]
[Tryptophan, 1.11723893269668]
[Valine, 0.29594441876005256]
[Arginine, 0.27866013825120733]
[Glycine, 0.7870159195526579]
[Iron, 0.034068370924910815]
[Calories, 2599.3597742179627]
[Fats, -12.359399796265258]
[Sodium, 1.748987152851652]
[DietaryCholesterol, 1]
[Sugar, 16.545103535509988]
[MonounsaturatedFats, 42.06825929217968]
[Omega3, 59.88880654547505]
[Omega6, 58.95274431057563]
[PolyunsaturatedFats, 52.97321342060404]
[UnsaturatedFats, 85.0280336248797]
[SaturatedFats, 37.453114819000795]
[TransFats, 5.590634778105836]
Nutrient targets TUL for Breakfast:
[Vanadium, 0.0027222222222222222]
[Lithium, 67.95162734270414]
[Proteins, 393.3788480931306]
[Carbohydrates, 429.49905471177516]
[NetCarbohydrates, 166.6273045857719]
[Starch, 346.85599348015387]
[Oligosaccharides, 2.7222222222222223]
[SolubleFiber, 54.44444444444444]
[InsolubleFiber, 81.66666666666667]
[DietaryFiber, 97.02060668416787]
[Calcium, 1.3926674961653893]
[Chloride, 2.177777777777778]
[Chromium, 6.805555555555555E-05]
[Copper, 0.0024266793705150706]
[Fluoride, 0.027213499403461523]
[Iodine, 0.0004083333333333333]
[Magnesium, 0.8817290760367538]
[Manganese, 0.004312085014954695]
[Molybdenum, 0.0001225]
[Phosphorus, 1.5709569664185066]
[Potassium, 5.843638782211966]
[Selenium, 0.001059305652966651]
[Sulfur, 2.313888888888889]
[Boron, 0.05444444444444445]
[VitaminB1, 0.0026986372475599012]
[VitaminB2, 0.0025032544846686493]
[VitaminB3, 0.036148569599595524]
[VitaminB5, 0.011654283481710957]
[VitaminB6, 0.002990651274684114]
[VitaminB7, 8.166666666666665E-05]
[VitaminB9, 0.000989420973450647]
[VitaminB12, 5.7207537454344125E-06]
[VitaminA, 0.006506566874201649]
[VitaminC, 0.17699631099269875]
[NonProvitaminACarotenoids, 0.27181272237840254]
[AlphaCarotene, 0.27196344047555865]
[BetaCarotene, 0.27149198944141323]
[ProvitaminACarotenoids, 0.2712332076947496]
[Carotenoids, 0.2708237078509299]
[Flavanoids, 0.027222222222222224]
[NonFlavanoids, 0.027222222222222224]
[Polyphenols, 0.027222222222222224]
[Retinol, 0.007960988359301405]
[VitaminD2, 0.0002722222222222222]
[VitaminD3, 0.0002721545574788867]
[VitaminD, 0.0002704701739320543]
[VitaminE, 0.03692208578580139]
[VitaminK1, 0.000245]
[VitaminK2, 0.000245]
[VitaminK, 0.00021171945729885864]
[Zinc, 0.024161754044039127]
[Choline, 9.305041083156002]
[Betaine, 9.527558843230132]
[Histidine, 26.69024682574936]
[Isoleucine, 26.452180269080195]
[Leucine, 25.244916438526364]
[Lysine, 25.879193287880167]
[Phenylalanine, 26.426133036167265]
[Methionine, 26.76738700390047]
[Threonine, 26.50659372065585]
[Tryptophan, 26.978350043807794]
[Valine, 26.157055529871165]
[Arginine, 26.139771249362315]
[Glycine, 26.64812703066377]
[Iron, 0.1075683709249108]
[Calories, 3143.804218662407]
[Fats, 78.38134094447545]
[Sodium, 3.9267649306294303]
[DietaryCholesterol, 1]
[Sugar, 98.21177020217665]
[MonounsaturatedFats, 42.06825929217968]
[Omega3, 59.88880654547505]
[Omega6, 58.95274431057563]
[PolyunsaturatedFats, 52.97321342060404]
[UnsaturatedFats, 85.0280336248797]
[SaturatedFats, 37.453114819000795]
[TransFats, 5.590634778105836]
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, 3.6656116131191427]
[Proteins, 74.34149844149398]
[Carbohydrates, 220.18756548537408]
[NetCarbohydrates, 233.27822642008064]
[Starch, 485.59839087221536]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 135.82884935783503]
[Calcium, 1.949734494631545]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033973511187210983]
[Fluoride, 0.009515565831512798]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2344207064514552]
[Manganese, 0.006036919020936573]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.199339752985909]
[Potassium, 8.181094295096752]
[Selenium, 0.00016819458081997828]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.003778092146583861]
[VitaminB2, 0.003504556278536109]
[VitaminB3, 0.05060799743943373]
[VitaminB5, 0.016315996874395337]
[VitaminB6, 0.00418691178455776]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013851893628309057]
[VitaminB12, 8.009055243608176E-06]
[VitaminA, 0.0003436380683267515]
[VitaminC, 0.24779483538977823]
[NonProvitaminACarotenoids, 0.0375378113297635]
[AlphaCarotene, 0.03774881666578207]
[BetaCarotene, 0.03708878521797846]
[ProvitaminACarotenoids, 0.03672649077264942]
[Carotenoids, 0.036153190991301806]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.0023798281474664085]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.612749158155253E-05]
[VitaminD, 7.376935461598719E-05]
[VitaminE, 0.05169092010012194]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0002964072402184021]
[Zinc, 0.03382645566165477]
[Choline, 1.5937241830850686]
[Betaine, 1.9052490471888508]
[Histidine, 1.1607900004935454]
[Isoleucine, 0.8274968211567176]
[Leucine, -0.8626725416186493]
[Lysine, 0.025315047476679352]
[Phenylalanine, 0.7910306950786149]
[Methionine, 1.2687862499051057]
[Threonine, 0.9036756533626331]
[Tryptophan, 1.5641345057753517]
[Valine, 0.4143221862640736]
[Arginine, 0.3901241935516902]
[Glycine, 1.101822287373721]
[Iron, 0.047695719294875136]
[Calories, 3639.1036839051476]
[Fats, -17.303159714771358]
[Sodium, 2.4485820139923127]
[DietaryCholesterol, 1]
[Sugar, 23.16314494971398]
[MonounsaturatedFats, 58.89556300905155]
[Omega3, 83.84432916366507]
[Omega6, 82.53384203480587]
[PolyunsaturatedFats, 74.16249878884565]
[UnsaturatedFats, 119.03924707483156]
[SaturatedFats, 52.43436074660111]
[TransFats, 7.826888689348171]
Nutrient targets TUL for Lunch:
[Vanadium, 0.003811111111111111]
[Lithium, 95.1322782797858]
[Proteins, 550.7303873303829]
[Carbohydrates, 601.2986765964852]
[NetCarbohydrates, 233.27822642008064]
[Starch, 485.59839087221536]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 135.82884935783503]
[Calcium, 1.949734494631545]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033973511187210983]
[Fluoride, 0.03809889916484613]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2344207064514552]
[Manganese, 0.006036919020936573]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.199339752985909]
[Potassium, 8.181094295096752]
[Selenium, 0.0014830279141533113]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.003778092146583861]
[VitaminB2, 0.003504556278536109]
[VitaminB3, 0.05060799743943373]
[VitaminB5, 0.016315996874395337]
[VitaminB6, 0.00418691178455776]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013851893628309057]
[VitaminB12, 8.009055243608176E-06]
[VitaminA, 0.009109193623882307]
[VitaminC, 0.24779483538977823]
[NonProvitaminACarotenoids, 0.3805378113297635]
[AlphaCarotene, 0.3807488166657821]
[BetaCarotene, 0.38008878521797845]
[ProvitaminACarotenoids, 0.3797264907726494]
[Carotenoids, 0.3791531909913018]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.011145383703021965]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.0003810163804704413]
[VitaminD, 0.00037865824350487596]
[VitaminE, 0.05169092010012194]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0002964072402184021]
[Zinc, 0.03382645566165477]
[Choline, 13.0270575164184]
[Betaine, 13.338582380522183]
[Histidine, 37.3663455560491]
[Isoleucine, 37.03305237671227]
[Leucine, 35.342883013936905]
[Lysine, 36.23087060303223]
[Phenylalanine, 36.99658625063417]
[Methionine, 37.474341805460654]
[Threonine, 37.10923120891819]
[Tryptophan, 37.769690061330905]
[Valine, 36.61987774181963]
[Arginine, 36.59567974910724]
[Glycine, 37.30737784292928]
[Iron, 0.1505957192948751]
[Calories, 4401.325906127369]
[Fats, 109.73387732226563]
[Sodium, 5.497470902881202]
[DietaryCholesterol, 1]
[Sugar, 137.4964782830473]
[MonounsaturatedFats, 58.89556300905155]
[Omega3, 83.84432916366507]
[Omega6, 82.53384203480587]
[PolyunsaturatedFats, 74.16249878884565]
[UnsaturatedFats, 119.03924707483156]
[SaturatedFats, 52.43436074660111]
[TransFats, 7.826888689348171]
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, 3.6656116131191427]
[Proteins, 74.34149844149398]
[Carbohydrates, 220.18756548537408]
[NetCarbohydrates, 233.27822642008064]
[Starch, 485.59839087221536]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 135.82884935783503]
[Calcium, 1.949734494631545]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033973511187210983]
[Fluoride, 0.009515565831512798]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2344207064514552]
[Manganese, 0.006036919020936573]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.199339752985909]
[Potassium, 8.181094295096752]
[Selenium, 0.00016819458081997828]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.003778092146583861]
[VitaminB2, 0.003504556278536109]
[VitaminB3, 0.05060799743943373]
[VitaminB5, 0.016315996874395337]
[VitaminB6, 0.00418691178455776]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013851893628309057]
[VitaminB12, 8.009055243608176E-06]
[VitaminA, 0.0003436380683267515]
[VitaminC, 0.24779483538977823]
[NonProvitaminACarotenoids, 0.0375378113297635]
[AlphaCarotene, 0.03774881666578207]
[BetaCarotene, 0.03708878521797846]
[ProvitaminACarotenoids, 0.03672649077264942]
[Carotenoids, 0.036153190991301806]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.0023798281474664085]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.612749158155253E-05]
[VitaminD, 7.376935461598719E-05]
[VitaminE, 0.05169092010012194]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0002964072402184021]
[Zinc, 0.03382645566165477]
[Choline, 1.5937241830850686]
[Betaine, 1.9052490471888508]
[Histidine, 1.1607900004935454]
[Isoleucine, 0.8274968211567176]
[Leucine, -0.8626725416186493]
[Lysine, 0.025315047476679352]
[Phenylalanine, 0.7910306950786149]
[Methionine, 1.2687862499051057]
[Threonine, 0.9036756533626331]
[Tryptophan, 1.5641345057753517]
[Valine, 0.4143221862640736]
[Arginine, 0.3901241935516902]
[Glycine, 1.101822287373721]
[Iron, 0.047695719294875136]
[Calories, 3639.1036839051476]
[Fats, -17.303159714771358]
[Sodium, 2.4485820139923127]
[DietaryCholesterol, 1]
[Sugar, 23.16314494971398]
[MonounsaturatedFats, 58.89556300905155]
[Omega3, 83.84432916366507]
[Omega6, 82.53384203480587]
[PolyunsaturatedFats, 74.16249878884565]
[UnsaturatedFats, 119.03924707483156]
[SaturatedFats, 52.43436074660111]
[TransFats, 7.826888689348171]
Nutrient targets TUL for Dinner:
[Vanadium, 0.003811111111111111]
[Lithium, 95.1322782797858]
[Proteins, 550.7303873303829]
[Carbohydrates, 601.2986765964852]
[NetCarbohydrates, 233.27822642008064]
[Starch, 485.59839087221536]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 135.82884935783503]
[Calcium, 1.949734494631545]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033973511187210983]
[Fluoride, 0.03809889916484613]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2344207064514552]
[Manganese, 0.006036919020936573]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.199339752985909]
[Potassium, 8.181094295096752]
[Selenium, 0.0014830279141533113]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.003778092146583861]
[VitaminB2, 0.003504556278536109]
[VitaminB3, 0.05060799743943373]
[VitaminB5, 0.016315996874395337]
[VitaminB6, 0.00418691178455776]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013851893628309057]
[VitaminB12, 8.009055243608176E-06]
[VitaminA, 0.009109193623882307]
[VitaminC, 0.24779483538977823]
[NonProvitaminACarotenoids, 0.3805378113297635]
[AlphaCarotene, 0.3807488166657821]
[BetaCarotene, 0.38008878521797845]
[ProvitaminACarotenoids, 0.3797264907726494]
[Carotenoids, 0.3791531909913018]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.011145383703021965]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.0003810163804704413]
[VitaminD, 0.00037865824350487596]
[VitaminE, 0.05169092010012194]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0002964072402184021]
[Zinc, 0.03382645566165477]
[Choline, 13.0270575164184]
[Betaine, 13.338582380522183]
[Histidine, 37.3663455560491]
[Isoleucine, 37.03305237671227]
[Leucine, 35.342883013936905]
[Lysine, 36.23087060303223]
[Phenylalanine, 36.99658625063417]
[Methionine, 37.474341805460654]
[Threonine, 37.10923120891819]
[Tryptophan, 37.769690061330905]
[Valine, 36.61987774181963]
[Arginine, 36.59567974910724]
[Glycine, 37.30737784292928]
[Iron, 0.1505957192948751]
[Calories, 4401.325906127369]
[Fats, 109.73387732226563]
[Sodium, 5.497470902881202]
[DietaryCholesterol, 1]
[Sugar, 137.4964782830473]
[MonounsaturatedFats, 58.89556300905155]
[Omega3, 83.84432916366507]
[Omega6, 82.53384203480587]
[PolyunsaturatedFats, 74.16249878884565]
[UnsaturatedFats, 119.03924707483156]
[SaturatedFats, 52.43436074660111]
[TransFats, 7.826888689348171]
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, 2.0946352074966534]
[Proteins, 42.48085625228228]
[Carbohydrates, 125.82146599164234]
[NetCarbohydrates, 133.30184366861752]
[Starch, 277.4847947841231]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 77.6164853473343]
[Calcium, 1.1141339969323114]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413434964120565]
[Fluoride, 0.0054374661894358856]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7053832608294031]
[Manganese, 0.0034496680119637563]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.256765573134805]
[Potassium, 4.674911025769573]
[Selenium, 9.61111890399876E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.002158909798047921]
[VitaminB2, 0.0020026035877349197]
[VitaminB3, 0.02891885567967642]
[VitaminB5, 0.009323426785368766]
[VitaminB6, 0.0023925210197472914]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007915367787605176]
[VitaminB12, 4.57660299634753E-06]
[VitaminA, 0.00019636461047242942]
[VitaminC, 0.141597048794159]
[NonProvitaminACarotenoids, 0.021450177902722002]
[AlphaCarotene, 0.021570752380446902]
[BetaCarotene, 0.02119359155313055]
[ProvitaminACarotenoids, 0.02098656615579967]
[Carotenoids, 0.02065896628074389]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.0013599017985522336]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.350142376088717E-05]
[VitaminD, 4.215391692342125E-05]
[VitaminE, 0.02953766862864111]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001693755658390869]
[Zinc, 0.0193294032352313]
[Choline, 0.9106995331914678]
[Betaine, 1.088713741250772]
[Histidine, 0.6633085717105974]
[Isoleucine, 0.4728553263752673]
[Leucine, -0.49295573806779963]
[Lysine, 0.014465741415245346]
[Phenylalanine, 0.45201754004492284]
[Methionine, 0.7250207142314891]
[Threonine, 0.5163860876357904]
[Tryptophan, 0.893791146157344]
[Valine, 0.23675553500804206]
[Arginine, 0.22292811060096585]
[Glycine, 0.6296127356421264]
[Iron, 0.02725469673992865]
[Calories, 2079.4878193743702]
[Fats, -9.887519837012206]
[Sodium, 1.3991897222813217]
[DietaryCholesterol, 1]
[Sugar, 13.23608282840799]
[MonounsaturatedFats, 33.65460743374374]
[Omega3, 47.91104523638004]
[Omega6, 47.1621954484605]
[PolyunsaturatedFats, 42.37857073648323]
[UnsaturatedFats, 68.02242689990376]
[SaturatedFats, 29.962491855200636]
[TransFats, 4.472507822484669]
Nutrient targets TUL for Sides:
[Vanadium, 0.002177777777777778]
[Lithium, 54.36130187416332]
[Proteins, 314.7030784745045]
[Carbohydrates, 343.5992437694201]
[NetCarbohydrates, 133.30184366861752]
[Starch, 277.4847947841231]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 77.6164853473343]
[Calcium, 1.1141339969323114]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413434964120565]
[Fluoride, 0.021770799522769217]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7053832608294031]
[Manganese, 0.0034496680119637563]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.256765573134805]
[Potassium, 4.674911025769573]
[Selenium, 0.0008474445223733209]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.002158909798047921]
[VitaminB2, 0.0020026035877349197]
[VitaminB3, 0.02891885567967642]
[VitaminB5, 0.009323426785368766]
[VitaminB6, 0.0023925210197472914]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007915367787605176]
[VitaminB12, 4.57660299634753E-06]
[VitaminA, 0.005205253499361319]
[VitaminC, 0.141597048794159]
[NonProvitaminACarotenoids, 0.21745017790272203]
[AlphaCarotene, 0.21757075238044693]
[BetaCarotene, 0.21719359155313056]
[ProvitaminACarotenoids, 0.2169865661557997]
[Carotenoids, 0.2166589662807439]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.006368790687441123]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021772364598310936]
[VitaminD, 0.00021637613914564344]
[VitaminE, 0.02953766862864111]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001693755658390869]
[Zinc, 0.0193294032352313]
[Choline, 7.444032866524801]
[Betaine, 7.622047074584105]
[Histidine, 21.352197460599488]
[Isoleucine, 21.161744215264157]
[Leucine, 20.19593315082109]
[Lysine, 20.703354630304133]
[Phenylalanine, 21.14090642893381]
[Methionine, 21.413909603120377]
[Threonine, 21.20527497652468]
[Tryptophan, 21.582680035046234]
[Valine, 20.925644423896934]
[Arginine, 20.911816999489854]
[Glycine, 21.318501624531017]
[Iron, 0.08605469673992865]
[Calories, 2515.043374929926]
[Fats, 62.70507275558037]
[Sodium, 3.1414119445035444]
[DietaryCholesterol, 1]
[Sugar, 78.56941616174133]
[MonounsaturatedFats, 33.65460743374374]
[Omega3, 47.91104523638004]
[Omega6, 47.1621954484605]
[PolyunsaturatedFats, 42.37857073648323]
[UnsaturatedFats, 68.02242689990376]
[SaturatedFats, 29.962491855200636]
[TransFats, 4.472507822484669]
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, 2.0946352074966534]
[Proteins, 42.48085625228228]
[Carbohydrates, 125.82146599164234]
[NetCarbohydrates, 133.30184366861752]
[Starch, 277.4847947841231]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 77.6164853473343]
[Calcium, 1.1141339969323114]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413434964120565]
[Fluoride, 0.0054374661894358856]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7053832608294031]
[Manganese, 0.0034496680119637563]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.256765573134805]
[Potassium, 4.674911025769573]
[Selenium, 9.61111890399876E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.002158909798047921]
[VitaminB2, 0.0020026035877349197]
[VitaminB3, 0.02891885567967642]
[VitaminB5, 0.009323426785368766]
[VitaminB6, 0.0023925210197472914]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007915367787605176]
[VitaminB12, 4.57660299634753E-06]
[VitaminA, 0.00019636461047242942]
[VitaminC, 0.141597048794159]
[NonProvitaminACarotenoids, 0.021450177902722002]
[AlphaCarotene, 0.021570752380446902]
[BetaCarotene, 0.02119359155313055]
[ProvitaminACarotenoids, 0.02098656615579967]
[Carotenoids, 0.02065896628074389]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.0013599017985522336]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.350142376088717E-05]
[VitaminD, 4.215391692342125E-05]
[VitaminE, 0.02953766862864111]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001693755658390869]
[Zinc, 0.0193294032352313]
[Choline, 0.9106995331914678]
[Betaine, 1.088713741250772]
[Histidine, 0.6633085717105974]
[Isoleucine, 0.4728553263752673]
[Leucine, -0.49295573806779963]
[Lysine, 0.014465741415245346]
[Phenylalanine, 0.45201754004492284]
[Methionine, 0.7250207142314891]
[Threonine, 0.5163860876357904]
[Tryptophan, 0.893791146157344]
[Valine, 0.23675553500804206]
[Arginine, 0.22292811060096585]
[Glycine, 0.6296127356421264]
[Iron, 0.02725469673992865]
[Calories, 2079.4878193743702]
[Fats, -9.887519837012206]
[Sodium, 1.3991897222813217]
[DietaryCholesterol, 1]
[Sugar, 13.23608282840799]
[MonounsaturatedFats, 33.65460743374374]
[Omega3, 47.91104523638004]
[Omega6, 47.1621954484605]
[PolyunsaturatedFats, 42.37857073648323]
[UnsaturatedFats, 68.02242689990376]
[SaturatedFats, 29.962491855200636]
[TransFats, 4.472507822484669]
Nutrient targets TUL for Snacks:
[Vanadium, 0.002177777777777778]
[Lithium, 54.36130187416332]
[Proteins, 314.7030784745045]
[Carbohydrates, 343.5992437694201]
[NetCarbohydrates, 133.30184366861752]
[Starch, 277.4847947841231]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 77.6164853473343]
[Calcium, 1.1141339969323114]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413434964120565]
[Fluoride, 0.021770799522769217]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7053832608294031]
[Manganese, 0.0034496680119637563]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.256765573134805]
[Potassium, 4.674911025769573]
[Selenium, 0.0008474445223733209]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.002158909798047921]
[VitaminB2, 0.0020026035877349197]
[VitaminB3, 0.02891885567967642]
[VitaminB5, 0.009323426785368766]
[VitaminB6, 0.0023925210197472914]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007915367787605176]
[VitaminB12, 4.57660299634753E-06]
[VitaminA, 0.005205253499361319]
[VitaminC, 0.141597048794159]
[NonProvitaminACarotenoids, 0.21745017790272203]
[AlphaCarotene, 0.21757075238044693]
[BetaCarotene, 0.21719359155313056]
[ProvitaminACarotenoids, 0.2169865661557997]
[Carotenoids, 0.2166589662807439]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.006368790687441123]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021772364598310936]
[VitaminD, 0.00021637613914564344]
[VitaminE, 0.02953766862864111]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001693755658390869]
[Zinc, 0.0193294032352313]
[Choline, 7.444032866524801]
[Betaine, 7.622047074584105]
[Histidine, 21.352197460599488]
[Isoleucine, 21.161744215264157]
[Leucine, 20.19593315082109]
[Lysine, 20.703354630304133]
[Phenylalanine, 21.14090642893381]
[Methionine, 21.413909603120377]
[Threonine, 21.20527497652468]
[Tryptophan, 21.582680035046234]
[Valine, 20.925644423896934]
[Arginine, 20.911816999489854]
[Glycine, 21.318501624531017]
[Iron, 0.08605469673992865]
[Calories, 2515.043374929926]
[Fats, 62.70507275558037]
[Sodium, 3.1414119445035444]
[DietaryCholesterol, 1]
[Sugar, 78.56941616174133]
[MonounsaturatedFats, 33.65460743374374]
[Omega3, 47.91104523638004]
[Omega6, 47.1621954484605]
[PolyunsaturatedFats, 42.37857073648323]
[UnsaturatedFats, 68.02242689990376]
[SaturatedFats, 29.962491855200636]
[TransFats, 4.472507822484669]
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]