Egg & Mango Chutney Flatbreads, Old-Fashioned Oatmeal, Yogurt and Granola, Peas, Beans, Chili, & Mint, Chickpea Flour Pancakes, Hard Boiled Eggs, Chopped Eggs and Onions, Spiced Lentils, Tahini Carrot Slaw, Pork Kebab with BBQ Sauce, Cajun-Spiced Chicken, Sticky Hoisin Chicken, Sweet Pea Orecchiette, Comforting Sausage Bake, Sauteed Green Beans, Sweet and Sour Cucumber with Fresh Dill, Stewed Okra with Tomatoes, Tandori Chicken Kebabs, Detox Juice, Spiced Kale Chips, Cauliflower Mash, Apples and Peanut Butter, Soft Boiled Eggs, Beets, Hummus and Crackers, Apricot Butter Bars ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Sunday, 06 April 2025

Weekly Meal Plan

Shopping List

Prep

Hard Boiled Eggs🌐

Total time: 12 min
Servings: 8
Equipment: Stove
  • 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

Egg & Mango Chutney Flatbreads🌐

From Jamie Oliver's 5 Ingredients
Total time: 12 min
Servings: 2
Equipment: Stove
  • 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.

Old-Fashioned Oatmeal🌐

Unlike quick-cooking oats, old-fashioned oatmeal has time to turn extra-creamy and luscious with just a few minutes more of cooking time. With a bit of milk and the toppings of your choice, this oatmeal recipe can be your go-to morning staple for a filling, healthy breakfast.
Total time: 15 min
Servings: 3
Equipment: Stove
  • 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

Yogurt and Granola🌐

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

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

Chopped Eggs and Onions🌐

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.

Spiced Lentils🌐

True Puy lentils come from the region of France, Le Puy, which has a unique climate and colcanic soil in which the lentils thrive. Always pick over lentils very carefully before cooking them to remove any little stones that may be among them. The dark colour of Puy lentils means that the stones can be harder to find.
Total time: 22 min
Servings: 4
Equipment: Stove
  • 3/2 c. Puy Lentils
  • 5/2 c. Water
  • 7 oz. Feta Cheese
  • 5 tbsp. Sun-Dried Tomato Paste
  • 1/4 c. Chervil | Parsley, plus extra to garnish
  • Place the lentils in a heavy pan with the measured water. Bring to a boil, reduce the heat and cover the pan. Simmer gently for about 20 minutes, until the lentils are just tender and most of the water has been absorbed.
  • Crumble half the feta cheese into the pan. Add the sun-dried tomato purêe, chopped chervil or flat leaf parsley and a little salt and freshly ground black pepper. Heat through for 1 minute.
  • Transfer the lentil mixture and juices to warmed plates or bowls. Crumble the remaining feta cheese on top and sprinkle with the fresh herbs to garnish. Serve the lentils immediately.

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

Pork Kebab with BBQ Sauce🌐

Total time: 15 min
Servings: 4
Equipment: Grill | Broiler
  • 5/4 lb. Lean Pork Fillet (Tenderloin)
  • 8 Green Onions (Scallions)
  • 1/2 c. Barbecue Sauce
  • 1 Lemons, cut into wedges, to garnish
  • Cut the pork into 2.5cm/1in cubes. Cut the spring onions into 2.5cm/1in-long sticks.
  • Preheat the grill (broiler) to high. Oil the wire rack and spread out the pork cubes on it. Grill (broil) the pork until the juices drip, then dip the pieces in the barbecue sauce and put back on the grill. Grill until cooked through, repeating the dipping process twice more. Set aside and keep warm.
  • Trim the spring onions and gently grill until soft and slightly brown on the outside. Do not dip in the barbecue sauce. Thread about four pieces of pork and three spring onion pieces on to each of the eight bamboo skewers.
  • Arrange the skewers on a platter. Sqeeze a little lemon juice over each skewer. Serve immediately, offering the remaining lemon wedges separately.

Cajun-Spiced Chicken🌐

Serve with salad leaves and pepper strips.
Total time: 20 min
Servings: 3
Equipment: Stove
  • 3 Boneless Skinless Chicken Breast Fillets
  • 2 tbsp. Butter
  • 1/2 tsp. Garlic Powder
  • 1 tsp. Onion Powder
  • 1 tsp. Cayenne Pepper
  • 1 tsp. Paprika
  • 1/4 tsp. Cumin
  • 1/2 tsp. Dried Thyme
  • 1 tsp. Salt & Black Pepper
  • Slice each chicken breast in half horizontally, making two pieces of about the same thickness. Flatten them slightly with the heel of you hand.
  • Put the butter in a small pan and melt over a low heat. Do not let it brown.
  • Mix the remaining ingredients in a bowl. Brush the chicken on both sides with a little of the melted butter. Sprinkle evenly with the seasoning mix.
  • Heat a large heavy-based frying pan over a high heat for about 5-8 minutes, until a drop of water sprinkled on the surface sizzles.
  • Drizzle 5ml/t tsp melted butter on to each chicken piece. Place them in the frying pan in an even layer, two or three at a time, and cook for 2-3 minutes, until the underside begins to blacken. Turn the chicken over and cook the other side for 2-3 minutes more. Remove from the pan and keep hot while cooking successive batches. Serve hot with salad leaves and pepper strips.

Sticky Hoisin Chicken🌐

From Jamie Oliver's 5 Ingredients
Total time: 30 min
Servings: 2
Equipment: Oven, Stove
  • 2 Chicken Legs, Skin On, Bone In
  • 8 Green Onions (Scallions)
  • 1 Fresh Mixed-Color Chilies
  • 2 Oranges | Blood Oranges
  • 2 tbsp. Hoisin Sauce
  • Preheat the oven to 350°F. Put a non-stick overproof frying pan on a high heat. Pull off the chicken skin, put both skin and legs into the pan, season with sea salt and black pepper, and let the fat render out and the chicken get golden for 5 minutes, turning halfway, while you trim the scallions and halve across the middle, putting the green halves aside. Toss the white scallions into the pan, then transfer to the oven for 15 minutes. Meanwhile, seed the chilies, then finely slice lengthways with the green scallions and pop both into a bowl of ice cold water to curl and crisp up. Peel the oranges, finely slice into rounds, and arrange on your plates.
  • Remove the chicken skin and soft scallions from the pan and put aside. Cook the chicken for 10 more minutes, or until tender and cooked through. In a bowl, loosen the hoisin with a splash of red wine vinegar, then spoon over the chicken. Leave it in the oven while you drain and divide up the salad. Sit the chicken and soft scallions on top and crack over the crispy skin.

Sweet Pea Orecchiette🌐

From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 30 min
Servings: 4
Equipment: Stove
  • 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.

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

Sauteed Green Beans🌐

Total time: 7 min
Servings: 4
  • 2 c. Fresh Green Beans
  • 1 c. Water
  • 4 tbsp. Butter
  • 1/4 tsp. Salt & Black Pepper
  • Place beans and water in a large skillet. Bring to a boil; cook covered until beans are crisp tender, 4-6 minutes. Drain.
  • In now-empty skillet, melt butter over medium-high heat. Add beans; cook and stir until beans are tender, 1-2 minutes. Sprinkle with salt and pepper.

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.

Stewed Okra with Tomatoes🌐

Total time: 27 min
Servings: 4
Equipment: Stove
  • 14 oz. Red Tomatoes, chopped, with onions and garlic
  • 6 tbsp. Fresh Cilantro (Coriander), chopped
  • 7/4 lb. Fresh Okra | Frozen Okra, thawed
  • 1/4 tsp. Cinnamon
  • 1/4 tsp. Cumin
  • 1/4 tsp. Garlic Cloves, diced
  • 1/8 tsp. Salt & Black Pepper
  • Heat the tomatoes and the cinnamon, cumin and cloves with half the coriander in a pan, then season to taste with salt and freshly ground black pepper and bring to the boil.
  • Add the okra and cook, stirring constantly, for 1-2 minutes. Reduce the heat to low, then simmer, stirring occasionally, for 20 minutes, until the okra is tender.
  • Taste for spicing and seasoning, and adjust if necessary, adding more of any one spice, salt or pepper to taste. Stir in the remaining coriander. Serve hot, warm or cold.

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.

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.

Cauliflower Mash🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 20 min
Servings: 4
Equipment: Stove, Blender
  • 1 Head of Cauliflower
  • 1 tbsp. Coconut Oil
  • 2 tbsp. Broth | Water, organic
  • 1/4 tsp. Sea Salt, to taste
  • 1 tbsp. Dill | Chives, chopped
  • Lightly steam the cauliflower.
  • Add all ingredients to a blender and mix on high.
  • Top with chopped dill/chives.

Snacks

Apples and Peanut Butter🌐

Total time: 1 min
Servings: 2
  • 2 Apples, sliced
  • 4 tbsp. Creamy Peanut Butter
  • Dip the apples in the peanut butter. 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.

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.

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!

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.
Terms of Use | Privacy
© 2023-2025 Graham Scanlon
Debug Logs 
03/09/2025: Building feast with options Allergens=Dairy
03/09/2025: 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, 2.6209588353413658]
[Proteins, 58.86316285370346]
[Carbohydrates, 147.25103644203185]
[NetCarbohydrates, 162.79318663540582]
[Starch, 342.02788584998405]
[Oligosaccharides, 2.7222222222222223]
[SolubleFiber, 54.44444444444444]
[InsolubleFiber, 81.66666666666667]
[DietaryFiber, 96.80075536582555]
[Calcium, 1.3909083947154293]
[Chloride, 2.177777777777778]
[Chromium, 6.805555555555555E-05]
[Copper, 0.0024266701662850323]
[Fluoride, 0.006798392157554252]
[Iodine, 0.0004083333333333333]
[Magnesium, 0.8825581005968148]
[Manganese, 0.004318369615545015]
[Molybdenum, 0.0001225]
[Phosphorus, 1.58069166328232]
[Potassium, 5.866497800227239]
[Selenium, 0.0001218073673775252]
[Sulfur, 2.313888888888889]
[Boron, 0.0054444444444444445]
[VitaminB1, 0.0026890695500690074]
[VitaminB2, 0.002518600486886036]
[VitaminB3, 0.03613657457163739]
[VitaminB5, 0.011764733790655988]
[VitaminB6, 0.0029842267052610475]
[VitaminB7, 8.166666666666665E-05]
[VitaminB9, 0.0009898706150481185]
[VitaminB12, 5.7666707467731E-06]
[VitaminA, 0.0002816662663185737]
[VitaminC, 0.1767206693168421]
[NonProvitaminACarotenoids, 0.026716621374386438]
[AlphaCarotene, 0.026968205917650048]
[BetaCarotene, 0.026502660516222704]
[ProvitaminACarotenoids, 0.02624864421165053]
[Carotenoids, 0.025743043363814735]
[Flavanoids, 0.0027222222222222222]
[NonFlavanoids, 0.0027222222222222222]
[Polyphenols, 0.0027222222222222222]
[Retinol, 0.0017121764449774407]
[VitaminD2, 5.444444444444444E-05]
[VitaminD3, 5.4376779701108964E-05]
[VitaminD, 5.282625135443556E-05]
[VitaminE, 0.03680855571102357]
[VitaminK1, 0.000245]
[VitaminK2, 0.000245]
[VitaminK, 0.00020921672667494347]
[Zinc, 0.024260554280471885]
[Choline, 1.1549536756638203]
[Betaine, 1.360892176563465]
[Histidine, 0.8493128991472078]
[Isoleucine, 0.6225648544112404]
[Leucine, -0.5118844802736551]
[Lysine, 0.06663601031174432]
[Phenylalanine, 0.5907779963309739]
[Methionine, 0.9274337621522758]
[Threonine, 0.6761583595344177]
[Tryptophan, 1.1277374981773987]
[Valine, 0.33875862713540444]
[Arginine, 0.3079032395108717]
[Glycine, 0.8053924727551891]
[Iron, 0.03411719223842227]
[Calories, 2587.2153558417745]
[Fats, -13.390076855635792]
[Sodium, 1.7635161956563083]
[DietaryCholesterol, 1]
[Sugar, 17.840319068857504]
[MonounsaturatedFats, 40.954131766528555]
[Omega3, 59.900285795809715]
[Omega6, 59.06753681392236]
[PolyunsaturatedFats, 53.05024034783389]
[UnsaturatedFats, 83.80001716699296]
[SaturatedFats, 37.76735677857728]
[TransFats, 5.597069931637903]
Nutrient targets TUL for Breakfast:
[Vanadium, 0.0027222222222222222]
[Lithium, 67.9542921686747]
[Proteins, 399.1409406314812]
[Carbohydrates, 419.4732586642541]
[NetCarbohydrates, 162.79318663540582]
[Starch, 342.02788584998405]
[Oligosaccharides, 2.7222222222222223]
[SolubleFiber, 54.44444444444444]
[InsolubleFiber, 81.66666666666667]
[DietaryFiber, 96.80075536582555]
[Calcium, 1.3909083947154293]
[Chloride, 2.177777777777778]
[Chromium, 6.805555555555555E-05]
[Copper, 0.0024266701662850323]
[Fluoride, 0.02721505882422092]
[Iodine, 0.0004083333333333333]
[Magnesium, 0.8825581005968148]
[Manganese, 0.004318369615545015]
[Molybdenum, 0.0001225]
[Phosphorus, 1.58069166328232]
[Potassium, 5.866497800227239]
[Selenium, 0.0010609740340441916]
[Sulfur, 2.313888888888889]
[Boron, 0.05444444444444445]
[VitaminB1, 0.0026890695500690074]
[VitaminB2, 0.002518600486886036]
[VitaminB3, 0.03613657457163739]
[VitaminB5, 0.011764733790655988]
[VitaminB6, 0.0029842267052610475]
[VitaminB7, 8.166666666666665E-05]
[VitaminB9, 0.0009898706150481185]
[VitaminB12, 5.7666707467731E-06]
[VitaminA, 0.006542777377429685]
[VitaminC, 0.1767206693168421]
[NonProvitaminACarotenoids, 0.27171662137438646]
[AlphaCarotene, 0.27196820591765003]
[BetaCarotene, 0.27150266051622274]
[ProvitaminACarotenoids, 0.27124864421165057]
[Carotenoids, 0.2707430433638148]
[Flavanoids, 0.027222222222222224]
[NonFlavanoids, 0.027222222222222224]
[Polyphenols, 0.027222222222222224]
[Retinol, 0.007973287556088553]
[VitaminD2, 0.0002722222222222222]
[VitaminD3, 0.0002721545574788867]
[VitaminD, 0.00027060402913221327]
[VitaminE, 0.03680855571102357]
[VitaminK1, 0.000245]
[VitaminK2, 0.000245]
[VitaminK, 0.00020921672667494347]
[Zinc, 0.024260554280471885]
[Choline, 9.321620342330487]
[Betaine, 9.527558843230132]
[Histidine, 26.71042401025832]
[Isoleucine, 26.48367596552235]
[Leucine, 25.349226630837457]
[Lysine, 25.927747121422858]
[Phenylalanine, 26.45188910744209]
[Methionine, 26.788544873263383]
[Threonine, 26.537269470645526]
[Tryptophan, 26.98884860928851]
[Valine, 26.199869738246516]
[Arginine, 26.169014350621982]
[Glycine, 26.6665035838663]
[Iron, 0.10761719223842227]
[Calories, 3131.659800286219]
[Fats, 77.35066388510492]
[Sodium, 3.9412939734340866]
[DietaryCholesterol, 1]
[Sugar, 99.50698573552417]
[MonounsaturatedFats, 40.954131766528555]
[Omega3, 59.900285795809715]
[Omega6, 59.06753681392236]
[PolyunsaturatedFats, 53.05024034783389]
[UnsaturatedFats, 83.80001716699296]
[SaturatedFats, 37.76735677857728]
[TransFats, 5.597069931637903]
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, 3.6693423694779113]
[Proteins, 82.40842799518482]
[Carbohydrates, 206.15145101884457]
[NetCarbohydrates, 227.91046128956813]
[Starch, 478.8390401899776]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 135.52105751215575]
[Calcium, 1.9472717526016008]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.003397338232799045]
[Fluoride, 0.009517749020575953]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2355813408355407]
[Manganese, 0.006045717461763021]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.2129683285952475]
[Potassium, 8.213096920318133]
[Selenium, 0.00017053031432853527]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.00376469737009661]
[VitaminB2, 0.0035260406816404496]
[VitaminB3, 0.050591204400292335]
[VitaminB5, 0.01647062730691838]
[VitaminB6, 0.004177917387365466]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013858188610673659]
[VitaminB12, 8.07333904548234E-06]
[VitaminA, 0.0003943327728460032]
[VitaminC, 0.24740893704357894]
[NonProvitaminACarotenoids, 0.03740326992414101]
[AlphaCarotene, 0.037755488284710065]
[BetaCarotene, 0.037103724722711784]
[ProvitaminACarotenoids, 0.03674810189631073]
[Carotenoids, 0.036040260709340625]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.0023970470229684165]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.612749158155253E-05]
[VitaminD, 7.395675189620977E-05]
[VitaminE, 0.05153197799543299]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.00029290341734492084]
[Zinc, 0.03396477599266064]
[Choline, 1.6169351459293482]
[Betaine, 1.9052490471888508]
[Histidine, 1.1890380588060907]
[Isoleucine, 0.8715907961757364]
[Leucine, -0.7166382723831171]
[Lysine, 0.09329041443644204]
[Phenylalanine, 0.8270891948633634]
[Methionine, 1.2984072670131859]
[Threonine, 0.9466217033481847]
[Tryptophan, 1.5788324974483579]
[Valine, 0.47426207798956616]
[Arginine, 0.4310645353152203]
[Glycine, 1.1275494618572646]
[Iron, 0.04776406913379118]
[Calories, 3622.101498178484]
[Fats, -18.74610759789011]
[Sodium, 2.4689226739188315]
[DietaryCholesterol, 1]
[Sugar, 24.9764466964005]
[MonounsaturatedFats, 57.335784473139974]
[Omega3, 83.86040011413358]
[Omega6, 82.69455153949129]
[PolyunsaturatedFats, 74.27033648696744]
[UnsaturatedFats, 117.32002403379012]
[SaturatedFats, 52.87429949000819]
[TransFats, 7.835897904293064]
Nutrient targets TUL for Lunch:
[Vanadium, 0.003811111111111111]
[Lithium, 95.13600903614457]
[Proteins, 558.7973168840737]
[Carbohydrates, 587.2625621299557]
[NetCarbohydrates, 227.91046128956813]
[Starch, 478.8390401899776]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 135.52105751215575]
[Calcium, 1.9472717526016008]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.003397338232799045]
[Fluoride, 0.038101082353909285]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2355813408355407]
[Manganese, 0.006045717461763021]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.2129683285952475]
[Potassium, 8.213096920318133]
[Selenium, 0.001485363647661868]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.00376469737009661]
[VitaminB2, 0.0035260406816404496]
[VitaminB3, 0.050591204400292335]
[VitaminB5, 0.01647062730691838]
[VitaminB6, 0.004177917387365466]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013858188610673659]
[VitaminB12, 8.07333904548234E-06]
[VitaminA, 0.009159888328401557]
[VitaminC, 0.24740893704357894]
[NonProvitaminACarotenoids, 0.380403269924141]
[AlphaCarotene, 0.38075548828471]
[BetaCarotene, 0.3801037247227118]
[ProvitaminACarotenoids, 0.37974810189631075]
[Carotenoids, 0.3790402607093406]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.011162602578523972]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.0003810163804704413]
[VitaminD, 0.00037884564078509853]
[VitaminE, 0.05153197799543299]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.00029290341734492084]
[Zinc, 0.03396477599266064]
[Choline, 13.05026847926268]
[Betaine, 13.338582380522183]
[Histidine, 37.39459361436164]
[Isoleucine, 37.07714635173129]
[Leucine, 35.488917283172434]
[Lysine, 36.298845969991994]
[Phenylalanine, 37.03264475041892]
[Methionine, 37.50396282256874]
[Threonine, 37.152177258903734]
[Tryptophan, 37.78438805300391]
[Valine, 36.67981763354512]
[Arginine, 36.63662009087077]
[Glycine, 37.33310501741282]
[Iron, 0.15066406913379116]
[Calories, 4384.323720400706]
[Fats, 108.29092943914688]
[Sodium, 5.517811562807721]
[DietaryCholesterol, 1]
[Sugar, 139.30978002973382]
[MonounsaturatedFats, 57.335784473139974]
[Omega3, 83.86040011413358]
[Omega6, 82.69455153949129]
[PolyunsaturatedFats, 74.27033648696744]
[UnsaturatedFats, 117.32002403379012]
[SaturatedFats, 52.87429949000819]
[TransFats, 7.835897904293064]
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, 3.6693423694779113]
[Proteins, 82.40842799518482]
[Carbohydrates, 206.15145101884457]
[NetCarbohydrates, 227.91046128956813]
[Starch, 478.8390401899776]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 135.52105751215575]
[Calcium, 1.9472717526016008]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.003397338232799045]
[Fluoride, 0.009517749020575953]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2355813408355407]
[Manganese, 0.006045717461763021]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.2129683285952475]
[Potassium, 8.213096920318133]
[Selenium, 0.00017053031432853527]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.00376469737009661]
[VitaminB2, 0.0035260406816404496]
[VitaminB3, 0.050591204400292335]
[VitaminB5, 0.01647062730691838]
[VitaminB6, 0.004177917387365466]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013858188610673659]
[VitaminB12, 8.07333904548234E-06]
[VitaminA, 0.0003943327728460032]
[VitaminC, 0.24740893704357894]
[NonProvitaminACarotenoids, 0.03740326992414101]
[AlphaCarotene, 0.037755488284710065]
[BetaCarotene, 0.037103724722711784]
[ProvitaminACarotenoids, 0.03674810189631073]
[Carotenoids, 0.036040260709340625]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.0023970470229684165]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.612749158155253E-05]
[VitaminD, 7.395675189620977E-05]
[VitaminE, 0.05153197799543299]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.00029290341734492084]
[Zinc, 0.03396477599266064]
[Choline, 1.6169351459293482]
[Betaine, 1.9052490471888508]
[Histidine, 1.1890380588060907]
[Isoleucine, 0.8715907961757364]
[Leucine, -0.7166382723831171]
[Lysine, 0.09329041443644204]
[Phenylalanine, 0.8270891948633634]
[Methionine, 1.2984072670131859]
[Threonine, 0.9466217033481847]
[Tryptophan, 1.5788324974483579]
[Valine, 0.47426207798956616]
[Arginine, 0.4310645353152203]
[Glycine, 1.1275494618572646]
[Iron, 0.04776406913379118]
[Calories, 3622.101498178484]
[Fats, -18.74610759789011]
[Sodium, 2.4689226739188315]
[DietaryCholesterol, 1]
[Sugar, 24.9764466964005]
[MonounsaturatedFats, 57.335784473139974]
[Omega3, 83.86040011413358]
[Omega6, 82.69455153949129]
[PolyunsaturatedFats, 74.27033648696744]
[UnsaturatedFats, 117.32002403379012]
[SaturatedFats, 52.87429949000819]
[TransFats, 7.835897904293064]
Nutrient targets TUL for Dinner:
[Vanadium, 0.003811111111111111]
[Lithium, 95.13600903614457]
[Proteins, 558.7973168840737]
[Carbohydrates, 587.2625621299557]
[NetCarbohydrates, 227.91046128956813]
[Starch, 478.8390401899776]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 135.52105751215575]
[Calcium, 1.9472717526016008]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.003397338232799045]
[Fluoride, 0.038101082353909285]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2355813408355407]
[Manganese, 0.006045717461763021]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.2129683285952475]
[Potassium, 8.213096920318133]
[Selenium, 0.001485363647661868]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.00376469737009661]
[VitaminB2, 0.0035260406816404496]
[VitaminB3, 0.050591204400292335]
[VitaminB5, 0.01647062730691838]
[VitaminB6, 0.004177917387365466]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013858188610673659]
[VitaminB12, 8.07333904548234E-06]
[VitaminA, 0.009159888328401557]
[VitaminC, 0.24740893704357894]
[NonProvitaminACarotenoids, 0.380403269924141]
[AlphaCarotene, 0.38075548828471]
[BetaCarotene, 0.3801037247227118]
[ProvitaminACarotenoids, 0.37974810189631075]
[Carotenoids, 0.3790402607093406]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.011162602578523972]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.0003810163804704413]
[VitaminD, 0.00037884564078509853]
[VitaminE, 0.05153197799543299]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.00029290341734492084]
[Zinc, 0.03396477599266064]
[Choline, 13.05026847926268]
[Betaine, 13.338582380522183]
[Histidine, 37.39459361436164]
[Isoleucine, 37.07714635173129]
[Leucine, 35.488917283172434]
[Lysine, 36.298845969991994]
[Phenylalanine, 37.03264475041892]
[Methionine, 37.50396282256874]
[Threonine, 37.152177258903734]
[Tryptophan, 37.78438805300391]
[Valine, 36.67981763354512]
[Arginine, 36.63662009087077]
[Glycine, 37.33310501741282]
[Iron, 0.15066406913379116]
[Calories, 4384.323720400706]
[Fats, 108.29092943914688]
[Sodium, 5.517811562807721]
[DietaryCholesterol, 1]
[Sugar, 139.30978002973382]
[MonounsaturatedFats, 57.335784473139974]
[Omega3, 83.86040011413358]
[Omega6, 82.69455153949129]
[PolyunsaturatedFats, 74.27033648696744]
[UnsaturatedFats, 117.32002403379012]
[SaturatedFats, 52.87429949000819]
[TransFats, 7.835897904293064]
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, 2.0967670682730923]
[Proteins, 47.09053028296277]
[Carbohydrates, 117.80082915362549]
[NetCarbohydrates, 130.23454930832466]
[Starch, 273.6223086799872]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 77.44060429266044]
[Calcium, 1.1127267157723435]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413361330280258]
[Fluoride, 0.005438713726043402]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7060464804774519]
[Manganese, 0.003454695692436012]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.264553330625856]
[Potassium, 4.6931982401817915]
[Selenium, 9.744589390202017E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.002151255640055206]
[VitaminB2, 0.0020148803895088285]
[VitaminB3, 0.02890925965730991]
[VitaminB5, 0.00941178703252479]
[VitaminB6, 0.0023873813642088376]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007918964920384949]
[VitaminB12, 4.61333659741848E-06]
[VitaminA, 0.00022533301305485898]
[VitaminC, 0.1413765354534737]
[NonProvitaminACarotenoids, 0.02137329709950915]
[AlphaCarotene, 0.021574564734120037]
[BetaCarotene, 0.021202128412978166]
[ProvitaminACarotenoids, 0.02099891536932042]
[Carotenoids, 0.02059443469105179]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.0013697411559819525]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.350142376088717E-05]
[VitaminD, 4.226100108354845E-05]
[VitaminE, 0.029446844568818856]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001673733813399548]
[Zinc, 0.01940844342437751]
[Choline, 0.9239629405310562]
[Betaine, 1.088713741250772]
[Histidine, 0.6794503193177662]
[Isoleucine, 0.4980518835289923]
[Leucine, -0.409507584218924]
[Lysine, 0.053308808249395455]
[Phenylalanine, 0.47262239706477915]
[Methionine, 0.7419470097218206]
[Threonine, 0.5409266876275342]
[Tryptophan, 0.902189998541919]
[Valine, 0.27100690170832353]
[Arginine, 0.24632259160869735]
[Glycine, 0.6443139782041513]
[Iron, 0.02729375379073782]
[Calories, 2069.7722846734196]
[Fats, -10.712061484508634]
[Sodium, 1.4108129565250467]
[DietaryCholesterol, 1]
[Sugar, 14.272255255086003]
[MonounsaturatedFats, 32.763305413222845]
[Omega3, 47.92022863664777]
[Omega6, 47.25402945113789]
[PolyunsaturatedFats, 42.44019227826711]
[UnsaturatedFats, 67.04001373359436]
[SaturatedFats, 30.213885422861825]
[TransFats, 4.477655945310323]
Nutrient targets TUL for Sides:
[Vanadium, 0.002177777777777778]
[Lithium, 54.363433734939754]
[Proteins, 319.31275250518496]
[Carbohydrates, 335.57860693140327]
[NetCarbohydrates, 130.23454930832466]
[Starch, 273.6223086799872]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 77.44060429266044]
[Calcium, 1.1127267157723435]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413361330280258]
[Fluoride, 0.021772047059376735]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7060464804774519]
[Manganese, 0.003454695692436012]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.264553330625856]
[Potassium, 4.6931982401817915]
[Selenium, 0.0008487792272353534]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.002151255640055206]
[VitaminB2, 0.0020148803895088285]
[VitaminB3, 0.02890925965730991]
[VitaminB5, 0.00941178703252479]
[VitaminB6, 0.0023873813642088376]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007918964920384949]
[VitaminB12, 4.61333659741848E-06]
[VitaminA, 0.005234221901943748]
[VitaminC, 0.1413765354534737]
[NonProvitaminACarotenoids, 0.21737329709950917]
[AlphaCarotene, 0.21757456473412004]
[BetaCarotene, 0.2172021284129782]
[ProvitaminACarotenoids, 0.21699891536932045]
[Carotenoids, 0.2165944346910518]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.006378630044870842]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021772364598310936]
[VitaminD, 0.00021648322330577064]
[VitaminE, 0.029446844568818856]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001673733813399548]
[Zinc, 0.01940844342437751]
[Choline, 7.45729627386439]
[Betaine, 7.622047074584105]
[Histidine, 21.368339208206653]
[Isoleucine, 21.18694077241788]
[Leucine, 20.279381304669965]
[Lysine, 20.742197697138284]
[Phenylalanine, 21.16151128595367]
[Methionine, 21.430835898610706]
[Threonine, 21.229815576516422]
[Tryptophan, 21.591078887430807]
[Valine, 20.959895790597212]
[Arginine, 20.935211480497586]
[Glycine, 21.333202867093043]
[Iron, 0.08609375379073782]
[Calories, 2505.327840228975]
[Fats, 61.880531108083936]
[Sodium, 3.1530351787472695]
[DietaryCholesterol, 1]
[Sugar, 79.60558858841934]
[MonounsaturatedFats, 32.763305413222845]
[Omega3, 47.92022863664777]
[Omega6, 47.25402945113789]
[PolyunsaturatedFats, 42.44019227826711]
[UnsaturatedFats, 67.04001373359436]
[SaturatedFats, 30.213885422861825]
[TransFats, 4.477655945310323]
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, 2.0967670682730923]
[Proteins, 47.09053028296277]
[Carbohydrates, 117.80082915362549]
[NetCarbohydrates, 130.23454930832466]
[Starch, 273.6223086799872]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 77.44060429266044]
[Calcium, 1.1127267157723435]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413361330280258]
[Fluoride, 0.005438713726043402]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7060464804774519]
[Manganese, 0.003454695692436012]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.264553330625856]
[Potassium, 4.6931982401817915]
[Selenium, 9.744589390202017E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.002151255640055206]
[VitaminB2, 0.0020148803895088285]
[VitaminB3, 0.02890925965730991]
[VitaminB5, 0.00941178703252479]
[VitaminB6, 0.0023873813642088376]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007918964920384949]
[VitaminB12, 4.61333659741848E-06]
[VitaminA, 0.00022533301305485898]
[VitaminC, 0.1413765354534737]
[NonProvitaminACarotenoids, 0.02137329709950915]
[AlphaCarotene, 0.021574564734120037]
[BetaCarotene, 0.021202128412978166]
[ProvitaminACarotenoids, 0.02099891536932042]
[Carotenoids, 0.02059443469105179]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.0013697411559819525]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.350142376088717E-05]
[VitaminD, 4.226100108354845E-05]
[VitaminE, 0.029446844568818856]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001673733813399548]
[Zinc, 0.01940844342437751]
[Choline, 0.9239629405310562]
[Betaine, 1.088713741250772]
[Histidine, 0.6794503193177662]
[Isoleucine, 0.4980518835289923]
[Leucine, -0.409507584218924]
[Lysine, 0.053308808249395455]
[Phenylalanine, 0.47262239706477915]
[Methionine, 0.7419470097218206]
[Threonine, 0.5409266876275342]
[Tryptophan, 0.902189998541919]
[Valine, 0.27100690170832353]
[Arginine, 0.24632259160869735]
[Glycine, 0.6443139782041513]
[Iron, 0.02729375379073782]
[Calories, 2069.7722846734196]
[Fats, -10.712061484508634]
[Sodium, 1.4108129565250467]
[DietaryCholesterol, 1]
[Sugar, 14.272255255086003]
[MonounsaturatedFats, 32.763305413222845]
[Omega3, 47.92022863664777]
[Omega6, 47.25402945113789]
[PolyunsaturatedFats, 42.44019227826711]
[UnsaturatedFats, 67.04001373359436]
[SaturatedFats, 30.213885422861825]
[TransFats, 4.477655945310323]
Nutrient targets TUL for Snacks:
[Vanadium, 0.002177777777777778]
[Lithium, 54.363433734939754]
[Proteins, 319.31275250518496]
[Carbohydrates, 335.57860693140327]
[NetCarbohydrates, 130.23454930832466]
[Starch, 273.6223086799872]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 77.44060429266044]
[Calcium, 1.1127267157723435]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413361330280258]
[Fluoride, 0.021772047059376735]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7060464804774519]
[Manganese, 0.003454695692436012]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.264553330625856]
[Potassium, 4.6931982401817915]
[Selenium, 0.0008487792272353534]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.002151255640055206]
[VitaminB2, 0.0020148803895088285]
[VitaminB3, 0.02890925965730991]
[VitaminB5, 0.00941178703252479]
[VitaminB6, 0.0023873813642088376]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007918964920384949]
[VitaminB12, 4.61333659741848E-06]
[VitaminA, 0.005234221901943748]
[VitaminC, 0.1413765354534737]
[NonProvitaminACarotenoids, 0.21737329709950917]
[AlphaCarotene, 0.21757456473412004]
[BetaCarotene, 0.2172021284129782]
[ProvitaminACarotenoids, 0.21699891536932045]
[Carotenoids, 0.2165944346910518]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.006378630044870842]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021772364598310936]
[VitaminD, 0.00021648322330577064]
[VitaminE, 0.029446844568818856]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.0001673733813399548]
[Zinc, 0.01940844342437751]
[Choline, 7.45729627386439]
[Betaine, 7.622047074584105]
[Histidine, 21.368339208206653]
[Isoleucine, 21.18694077241788]
[Leucine, 20.279381304669965]
[Lysine, 20.742197697138284]
[Phenylalanine, 21.16151128595367]
[Methionine, 21.430835898610706]
[Threonine, 21.229815576516422]
[Tryptophan, 21.591078887430807]
[Valine, 20.959895790597212]
[Arginine, 20.935211480497586]
[Glycine, 21.333202867093043]
[Iron, 0.08609375379073782]
[Calories, 2505.327840228975]
[Fats, 61.880531108083936]
[Sodium, 3.1530351787472695]
[DietaryCholesterol, 1]
[Sugar, 79.60558858841934]
[MonounsaturatedFats, 32.763305413222845]
[Omega3, 47.92022863664777]
[Omega6, 47.25402945113789]
[PolyunsaturatedFats, 42.44019227826711]
[UnsaturatedFats, 67.04001373359436]
[SaturatedFats, 30.213885422861825]
[TransFats, 4.477655945310323]
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]