Hoisin Bok Choy Rice, Edamame & Veggie Rice Bowl, Panettone French Toast, Old-Fashioned Oatmeal, Chickpea Flour Pancakes, Soft Boiled Eggs, Eggplant, Mint, and Couscous Salad, Oatmeal Pancakes with Bacon, Bean and Cheese Toasterdilla, Mexican Tortas, Sticky Hoisin Chicken, Sausage & Apple Bake, Comforting Sausage Bake, Baked Zucchini, Sweet Corn with Maple-Bourbon Brown Butter and Bacon, Pumpkin Maca Latte, Anti-Allergy Tea, Honey-Lime Roasted Carrots, Stewed Okra with Tomatoes, Spiced Kale Chips, Cauliflower Mash, Exercise Recovery Smoothie, Hot Lemon Water, Oven Baked Beet Chips, Apricot Butter Bars, Hard Boiled Eggs ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Thursday, 03 April 2025

Weekly Meal Plan

Shopping List

Breakfast

Hoisin Bok Choy Rice🌐

From Jamie Oliver's 5 Ingredients
Total time: 15 min
Servings: 4
Equipment: Stove
  • 4/3 c. White Basmati Rice
  • 4 Green Onions (Scallions)
  • 4 Fresh Mixed-Color Chilies
  • 2 Bok Choy, 8 oz
  • 4 tbsp. Hoisin Sauce
  • Cook the rice in a pan of boiling salted water according to the package instructions, then drain. Meanwhile, trim and finely slice the scallions, putting the white slices into a bowl. Seed and finely chop the chilies, add to the bowl with 1 tablespoon of red wine vinegar and a little sea salt and black pepper, and mix well to make a dressing.
  • Halve the bok choy lengthways and place in a large non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil. Once charred, toss in the grees scallion slices, then stir in the hoisin. Let it glaze for 1 minute, then mix in the rice for 1 final minute. Spoon over the chili dressing, and serve up.

Edamame & Veggie Rice Bowl🌐

Total time: 10 min
Servings: 4
  • 1 c. Rice, cooked
  • 2 c. Frozen Mixed Vegetables, roasted
  • 1/2 c. Frozen Edamame Beans
  • 4 tbsp. Fresh Cilantro (Coriander), chopped
  • 1/2 c. Avocados, diced
  • 4 tbsp. Green Onions (Scallions)
  • 4 tbsp. Citrus-Lime Vinaigrette
  • Arrange rice, veggies, edamame and avocado in a 4-cup sealable container or bowl.
  • Top with scallions and cilantro. Drizzle with vinaigrette just before serving.

Panettone French Toast🌐

A generous portion of chilled mixed berry fruits such as raspberries, blackberries, morello cherries and blueberries perfectly complements the richness of this snack.
Total time: 8 min
Servings: 4
  • 4 Slices of Panettone Bread, halved
  • 2 Eggs
  • 2 tbsp. Butter | Sunflower Oil
  • 1 tbsp. Superfine Sugar, to serve
  • 1/2 c. Frozen Mixed-Berries, to serve
  • Break the eggs into a bowl and whisk lightly, then tip them into a shallow dish. Heat the butter or oil in a large non-stick frying pan.
  • Dip the panettone slices in the egg and fry for 2-3 minutes on each side until golden brown. Drain, dust with sugar and serve with the berries.

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

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.

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.

Lunch

Eggplant, Mint, and Couscous Salad🌐

Total time: 9 min
Servings: 4
  • 2 Eggplant, cut into chunks
  • 4 tbsp. Olive Oil
  • 8 oz. Couscous
  • 4 tbsp. Mint Leaves, chopped
  • 12 Plum Tomatoes
  • 1/4 tsp. Salt & Black Pepper
  • Preheat the grill (broiler) to high. Toss the eggplant chunks (and tomatoes) with the olive oil.
  • Season with salt and pepper to taste and spread them on a non-stick baking sheet. Grill (broil) for 5-6 minutes, turning occasionaly, until golden brown.
  • Meanwhile, prepare the flavoured couscous according to the instructions on the packet.,
  • Stir the grilled eggplant (and tomatoes) and chopped fresh mint into the garlic and coriander (cilantro) couscous, toss thouroughly and serve immediately.

Oatmeal Pancakes with Bacon🌐

The oatmeal in the pancakes gives it texture, so these pancakes are firmer than conventional crepes. You can easily double or treble the mixture and even make it ahead of time. it will thicken on standing, though, so thin it with buttermilk of milk before use.
Total time: 8 min
Servings: 4
  • 1/2 c. Whole-Wheat Flour
  • 2 tbsp. Steel-Cut Oats
  • 1 Eggs
  • 2/3 c. Milk
  • 1 tbsp. Butter, for greasing
  • 4 Smoked Bacon Slices
  • 1/8 tsp. Salt
  • Mix the flour, oatmeal and salt in a bowl, beat in the egg and add enough buttermilk or milk to make a creamy batter of the same consistency as that used for ordinary pancakes.
  • Thoroughly heat a griddle or cast-iron frying pan over a medium-hot heat. When very hot, grease the surface lightly with butter or oil.
  • Pour in the batter, about a ladleful at a time. Tilt the frying pan to spread evently and cook the pancake for about 2 minutes until set and the underside is browned. Turn over and cook for 1 minute until browned.
  • Keep the pancake warm while you cook the others and fry the bacon. Roll the pancakes around the bacon to serve.

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.

Dinner

Mexican Tortas🌐

Sliced chicken carved from the rotisserie is another popular Mexican torta filler.
Total time: 6 min
Servings: 4
  • 2 Fresh Jalepeño Chilies
  • 1/2 Limes, juiced
  • 12 Slices of French Bread
  • 2/3 c. Refried Beans, vegetarian
  • 5 oz. Slices of Roast Pork
  • 2 Red Tomatoes, sliced
  • 4 oz. Chedder Cheese | Monterey Jack Cheese
  • 1 oz. Fresh Cilantro (Coriander)
  • Cut the chillies in half, scrape out the seeds, the cut the flesh into thin strips. Put it in a bowl, pour in the lime juice and leave it to stand.
  • If using rolls, slice them in half and remove some of the crumb so that they are slightly hollowed. If using French bread, slice each piece in half lengthways.
  • Set the top of each piece of bread or roll aside and spread the bottom halves with a nice thick layer of refried beans. Make sure the pasta is evenly spread, as it will help to hold the next layer in place.
  • Cut the pork into thin shreds and put these on top of the refried beans. Top with the tomato slices. Drain the jalapeno strips and put them on top of the tomato slices. Add the cheese and sprinkle with coriander leaves.
  • Turn the top halves of the bread or rolls over so that the cut sides are uppermost, and spread these with creme fraiche. Sandwich back together again and serve.

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.

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.

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

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.

Sweet Corn with Maple-Bourbon Brown Butter and Bacon🌐

Total time: 15 min
Servings: 4
Equipment: Stove
  • 4 Maple-Glazed Bacon Slices, chopped
  • 3 tbsp. Challenge Butter
  • 3 Ear of Sweet Corn, kernels cut off cob (about 4 cups)
  • 2 Spring Onions, chopped
  • 2 tbsp. Bourbon
  • 3/2 tsp. Maple Syrup, real
  • 1/2 tsp. Salt & Black Pepper
  • Add bacon to a large skillet over medium heat. Cook until crispy then remove to a paper towel-lined plate to drain and set aside. Remove bacon grease from skillet.
  • Melt butter in skillet then, when it begins to foam, start swirling skillet until the butter reaches caramel brown in color.
  • Add sweet corn, green onions, bourbon, maple syrup, salt, and pepper then turn the heat up slightly and toss to combine. Saute for 7-8 minutes or until corn is tender and caramelized, stirring every so often.
  • Add bacon back in then taste and adjust salt and pepper if necessary.

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.

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!

Honey-Lime Roasted Carrots🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 35 min
Servings: 2
Equipment: Oven
  • 1 lb. Carrots
  • 2 tbsp. Olive Oil
  • 1 tbsp. Honey
  • 1 Limes, juiced
  • 1/4 tsp. Sea Salt & Black Pepper
  • 1 tbsp. Fresh Parsley, chopped
  • 1 tbsp. Fresh Dill, chopped
  • Preheat the oven to 400°F.
  • Line a baking sheet with parchment paper.
  • Slice the carrots lengthwise and set aside.
  • In a large bowl, combine the olive oil through the dill.
  • Add the carrot slices and toss to combine.
  • Pour the tossed carrots onto the lined baking sheet, in a single layer, and bake for 25-30 minutes, or until tender.

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.

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

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.

Oven Baked Beet Chips🌐

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

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.

Hard Boiled Eggs🌐

Total time: 12 min
Servings: 3
Equipment: Stove
  • 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 10 minutes.
  • Rinse eggs under cold water until they are chilled. Serve.
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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, 2.596975401606426]
[Proteins, 45.15981203336617]
[Carbohydrates, 143.2292989601531]
[NetCarbohydrates, 169.66787021288397]
[Starch, 340.2346931237792]
[Oligosaccharides, 2.7222222222222223]
[SolubleFiber, 54.44444444444444]
[InsolubleFiber, 81.66666666666667]
[DietaryFiber, 96.57530080388591]
[Calcium, 1.2972154254806096]
[Chloride, 2.177777777777778]
[Chromium, 6.805555555555555E-05]
[Copper, 0.002426679171127762]
[Fluoride, 0.00679780728291862]
[Iodine, 0.0004083333333333333]
[Magnesium, 0.8847507605830037]
[Manganese, 0.004396913005561437]
[Molybdenum, 0.0001225]
[Phosphorus, 1.529834573869433]
[Potassium, 5.828553939914645]
[Selenium, 0.00011500436423690562]
[Sulfur, 2.313888888888889]
[Boron, 0.0054444444444444445]
[VitaminB1, 0.0027563002098589763]
[VitaminB2, 0.0024281815749644547]
[VitaminB3, 0.03606320594966555]
[VitaminB5, 0.011522651160847379]
[VitaminB6, 0.0030171612613408808]
[VitaminB7, 8.166666666666665E-05]
[VitaminB9, 0.0009825522987255049]
[VitaminB12, 5.5734136589234845E-06]
[VitaminA, -0.002320166392866856]
[VitaminC, 0.17738891325336673]
[NonProvitaminACarotenoids, 0.025408633954016817]
[AlphaCarotene, 0.026351914200055025]
[BetaCarotene, 0.024746720128391225]
[ProvitaminACarotenoids, 0.023876412106224026]
[Carotenoids, 0.022062823838018615]
[Flavanoids, 0.0027222222222222222]
[NonFlavanoids, 0.0027222222222222222]
[Polyphenols, 0.0027222222222222222]
[Retinol, 0.001660773425393812]
[VitaminD2, 5.444444444444444E-05]
[VitaminD3, 5.435070888867334E-05]
[VitaminD, 5.240369164432952E-05]
[VitaminE, 0.035935657264511055]
[VitaminK1, 0.000245]
[VitaminK2, 0.000245]
[VitaminK, 0.00021483414144909342]
[Zinc, 0.02394513838050306]
[Choline, 1.0994365084079127]
[Betaine, 1.360923935073687]
[Histidine, 0.7831405997844222]
[Isoleucine, 0.5064358497845148]
[Leucine, -0.9477931717479183]
[Lysine, -0.10204379498602721]
[Phenylalanine, 0.4400884163177023]
[Methionine, 0.8417055723125824]
[Threonine, 0.5681616605325824]
[Tryptophan, 1.088151309099245]
[Valine, 0.17864411438063418]
[Arginine, 0.21860928850386777]
[Glycine, 0.7842944557245272]
[Iron, 0.03268682429776987]
[Calories, 2447.930004670612]
[Fats, -11.177993905333928]
[Sodium, 1.5728406448885177]
[DietaryCholesterol, 1]
[Sugar, 24.87043207240519]
[MonounsaturatedFats, 41.094114023915864]
[Omega3, 60.31327587625643]
[Omega6, 58.75619772372635]
[PolyunsaturatedFats, 52.99865037733369]
[UnsaturatedFats, 83.7076904208926]
[SaturatedFats, 38.68551225125789]
[TransFats, 5.563133624407578]
Nutrient targets TUL for Breakfast:
[Vanadium, 0.0027222222222222222]
[Lithium, 67.93030873493976]
[Proteins, 385.43758981114394]
[Carbohydrates, 415.45152118237536]
[NetCarbohydrates, 169.66787021288397]
[Starch, 340.2346931237792]
[Oligosaccharides, 2.7222222222222223]
[SolubleFiber, 54.44444444444444]
[InsolubleFiber, 81.66666666666667]
[DietaryFiber, 96.57530080388591]
[Calcium, 1.2972154254806096]
[Chloride, 2.177777777777778]
[Chromium, 6.805555555555555E-05]
[Copper, 0.002426679171127762]
[Fluoride, 0.027214473949585292]
[Iodine, 0.0004083333333333333]
[Magnesium, 0.8847507605830037]
[Manganese, 0.004396913005561437]
[Molybdenum, 0.0001225]
[Phosphorus, 1.529834573869433]
[Potassium, 5.828553939914645]
[Selenium, 0.0010541710309035723]
[Sulfur, 2.313888888888889]
[Boron, 0.05444444444444445]
[VitaminB1, 0.0027563002098589763]
[VitaminB2, 0.0024281815749644547]
[VitaminB3, 0.03606320594966555]
[VitaminB5, 0.011522651160847379]
[VitaminB6, 0.0030171612613408808]
[VitaminB7, 8.166666666666665E-05]
[VitaminB9, 0.0009825522987255049]
[VitaminB12, 5.5734136589234845E-06]
[VitaminA, 0.003940944718244256]
[VitaminC, 0.17738891325336673]
[NonProvitaminACarotenoids, 0.2704086339540169]
[AlphaCarotene, 0.27135191420005506]
[BetaCarotene, 0.26974672012839124]
[ProvitaminACarotenoids, 0.2688764121062241]
[Carotenoids, 0.2670628238380186]
[Flavanoids, 0.027222222222222224]
[NonFlavanoids, 0.027222222222222224]
[Polyphenols, 0.027222222222222224]
[Retinol, 0.007921884536504924]
[VitaminD2, 0.0002722222222222222]
[VitaminD3, 0.0002721284866664511]
[VitaminD, 0.0002701814694221073]
[VitaminE, 0.035935657264511055]
[VitaminK1, 0.000245]
[VitaminK2, 0.000245]
[VitaminK, 0.00021483414144909342]
[Zinc, 0.02394513838050306]
[Choline, 9.26610317507458]
[Betaine, 9.527590601740354]
[Histidine, 26.644251710895535]
[Isoleucine, 26.367546960895627]
[Leucine, 24.913317939363193]
[Lysine, 25.759067316125083]
[Phenylalanine, 26.301199527428814]
[Methionine, 26.702816683423695]
[Threonine, 26.429272771643692]
[Tryptophan, 26.949262420210356]
[Valine, 26.039755225491746]
[Arginine, 26.079720399614978]
[Glycine, 26.64540556683564]
[Iron, 0.10618682429776986]
[Calories, 2992.3744491150564]
[Fats, 79.56274683540678]
[Sodium, 3.750618422666296]
[DietaryCholesterol, 1]
[Sugar, 106.53709873907187]
[MonounsaturatedFats, 41.094114023915864]
[Omega3, 60.31327587625643]
[Omega6, 58.75619772372635]
[PolyunsaturatedFats, 52.99865037733369]
[UnsaturatedFats, 83.7076904208926]
[SaturatedFats, 38.68551225125789]
[TransFats, 5.563133624407578]
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, 3.635765562248996]
[Proteins, 63.22373684671263]
[Carbohydrates, 200.52101854421434]
[NetCarbohydrates, 237.53501829803753]
[Starch, 476.32857037329086]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 135.20542112544027]
[Calcium, 1.8161015956728532]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033973508395788664]
[Fluoride, 0.009516930196086067]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.238651064816205]
[Manganese, 0.006155678207786011]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.141768403417206]
[Potassium, 8.159975515880502]
[Selenium, 0.00016100610993166785]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.0038588202938025667]
[VitaminB2, 0.0033994542049502366]
[VitaminB3, 0.05048848832953176]
[VitaminB5, 0.01613171162518633]
[VitaminB6, 0.0042240257658772325]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013755732182157065]
[VitaminB12, 7.802779122492877E-06]
[VitaminA, -0.003248232950013598]
[VitaminC, 0.24834447855471337]
[NonProvitaminACarotenoids, 0.03557208753562354]
[AlphaCarotene, 0.03689267988007703]
[BetaCarotene, 0.03464540817974771]
[ProvitaminACarotenoids, 0.03342697694871363]
[Carotenoids, 0.030887953373226057]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.0023250827955513366]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.609099244414267E-05]
[VitaminD, 7.336516830206133E-05]
[VitaminE, 0.05030992017031547]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.00030076779802873073]
[Zinc, 0.033523193732704286]
[Choline, 1.5392111117710776]
[Betaine, 1.9052935091031615]
[Histidine, 1.096396839698191]
[Isoleucine, 0.7090101896983206]
[Leucine, -1.3269104404470855]
[Lysine, -0.14286131298043808]
[Phenylalanine, 0.6161237828447832]
[Methionine, 1.1783878012376152]
[Threonine, 0.7954263247456153]
[Tryptophan, 1.523411832738943]
[Valine, 0.2501017601328878]
[Arginine, 0.30605300390541484]
[Glycine, 1.0980122380143378]
[Iron, 0.04576155401687781]
[Calories, 3427.1020065388566]
[Fats, -15.649191467467496]
[Sodium, 2.2019769028439247]
[DietaryCholesterol, 1]
[Sugar, 34.818604901367266]
[MonounsaturatedFats, 57.5317596334822]
[Omega3, 84.43858622675899]
[Omega6, 82.25867681321688]
[PolyunsaturatedFats, 74.19811052826715]
[UnsaturatedFats, 117.19076658924962]
[SaturatedFats, 54.159717151761036]
[TransFats, 7.788387074170608]
Nutrient targets TUL for Lunch:
[Vanadium, 0.003811111111111111]
[Lithium, 95.10243222891565]
[Proteins, 539.6126257356015]
[Carbohydrates, 581.6321296553255]
[NetCarbohydrates, 237.53501829803753]
[Starch, 476.32857037329086]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 135.20542112544027]
[Calcium, 1.8161015956728532]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033973508395788664]
[Fluoride, 0.0381002635294194]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.238651064816205]
[Manganese, 0.006155678207786011]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.141768403417206]
[Potassium, 8.159975515880502]
[Selenium, 0.001475839443265001]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.0038588202938025667]
[VitaminB2, 0.0033994542049502366]
[VitaminB3, 0.05048848832953176]
[VitaminB5, 0.01613171162518633]
[VitaminB6, 0.0042240257658772325]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013755732182157065]
[VitaminB12, 7.802779122492877E-06]
[VitaminA, 0.005517322605541958]
[VitaminC, 0.24834447855471337]
[NonProvitaminACarotenoids, 0.37857208753562355]
[AlphaCarotene, 0.379892679880077]
[BetaCarotene, 0.3776454081797477]
[ProvitaminACarotenoids, 0.37642697694871363]
[Carotenoids, 0.37388795337322606]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.011090638351106892]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.0003809798813330315]
[VitaminD, 0.0003782540571909501]
[VitaminE, 0.05030992017031547]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.00030076779802873073]
[Zinc, 0.033523193732704286]
[Choline, 12.972544445104411]
[Betaine, 13.338626842436494]
[Histidine, 37.30195239525374]
[Isoleucine, 36.914565745253874]
[Leucine, 34.87864511510847]
[Lysine, 36.06269424257511]
[Phenylalanine, 36.82167933840034]
[Methionine, 37.38394335679317]
[Threonine, 37.00098188030117]
[Tryptophan, 37.7289673882945]
[Valine, 36.45565731568844]
[Arginine, 36.51160855946097]
[Glycine, 37.3035677935699]
[Iron, 0.1486615540168778]
[Calories, 4189.324228761078]
[Fats, 111.38784556956949]
[Sodium, 5.250865791732814]
[DietaryCholesterol, 1]
[Sugar, 149.1519382347006]
[MonounsaturatedFats, 57.5317596334822]
[Omega3, 84.43858622675899]
[Omega6, 82.25867681321688]
[PolyunsaturatedFats, 74.19811052826715]
[UnsaturatedFats, 117.19076658924962]
[SaturatedFats, 54.159717151761036]
[TransFats, 7.788387074170608]
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, 3.635765562248996]
[Proteins, 63.22373684671263]
[Carbohydrates, 200.52101854421434]
[NetCarbohydrates, 237.53501829803753]
[Starch, 476.32857037329086]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 135.20542112544027]
[Calcium, 1.8161015956728532]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033973508395788664]
[Fluoride, 0.009516930196086067]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.238651064816205]
[Manganese, 0.006155678207786011]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.141768403417206]
[Potassium, 8.159975515880502]
[Selenium, 0.00016100610993166785]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.0038588202938025667]
[VitaminB2, 0.0033994542049502366]
[VitaminB3, 0.05048848832953176]
[VitaminB5, 0.01613171162518633]
[VitaminB6, 0.0042240257658772325]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013755732182157065]
[VitaminB12, 7.802779122492877E-06]
[VitaminA, -0.003248232950013598]
[VitaminC, 0.24834447855471337]
[NonProvitaminACarotenoids, 0.03557208753562354]
[AlphaCarotene, 0.03689267988007703]
[BetaCarotene, 0.03464540817974771]
[ProvitaminACarotenoids, 0.03342697694871363]
[Carotenoids, 0.030887953373226057]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.0023250827955513366]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.609099244414267E-05]
[VitaminD, 7.336516830206133E-05]
[VitaminE, 0.05030992017031547]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.00030076779802873073]
[Zinc, 0.033523193732704286]
[Choline, 1.5392111117710776]
[Betaine, 1.9052935091031615]
[Histidine, 1.096396839698191]
[Isoleucine, 0.7090101896983206]
[Leucine, -1.3269104404470855]
[Lysine, -0.14286131298043808]
[Phenylalanine, 0.6161237828447832]
[Methionine, 1.1783878012376152]
[Threonine, 0.7954263247456153]
[Tryptophan, 1.523411832738943]
[Valine, 0.2501017601328878]
[Arginine, 0.30605300390541484]
[Glycine, 1.0980122380143378]
[Iron, 0.04576155401687781]
[Calories, 3427.1020065388566]
[Fats, -15.649191467467496]
[Sodium, 2.2019769028439247]
[DietaryCholesterol, 1]
[Sugar, 34.818604901367266]
[MonounsaturatedFats, 57.5317596334822]
[Omega3, 84.43858622675899]
[Omega6, 82.25867681321688]
[PolyunsaturatedFats, 74.19811052826715]
[UnsaturatedFats, 117.19076658924962]
[SaturatedFats, 54.159717151761036]
[TransFats, 7.788387074170608]
Nutrient targets TUL for Dinner:
[Vanadium, 0.003811111111111111]
[Lithium, 95.10243222891565]
[Proteins, 539.6126257356015]
[Carbohydrates, 581.6321296553255]
[NetCarbohydrates, 237.53501829803753]
[Starch, 476.32857037329086]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 135.20542112544027]
[Calcium, 1.8161015956728532]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033973508395788664]
[Fluoride, 0.0381002635294194]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.238651064816205]
[Manganese, 0.006155678207786011]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.141768403417206]
[Potassium, 8.159975515880502]
[Selenium, 0.001475839443265001]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.0038588202938025667]
[VitaminB2, 0.0033994542049502366]
[VitaminB3, 0.05048848832953176]
[VitaminB5, 0.01613171162518633]
[VitaminB6, 0.0042240257658772325]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013755732182157065]
[VitaminB12, 7.802779122492877E-06]
[VitaminA, 0.005517322605541958]
[VitaminC, 0.24834447855471337]
[NonProvitaminACarotenoids, 0.37857208753562355]
[AlphaCarotene, 0.379892679880077]
[BetaCarotene, 0.3776454081797477]
[ProvitaminACarotenoids, 0.37642697694871363]
[Carotenoids, 0.37388795337322606]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.011090638351106892]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.0003809798813330315]
[VitaminD, 0.0003782540571909501]
[VitaminE, 0.05030992017031547]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.00030076779802873073]
[Zinc, 0.033523193732704286]
[Choline, 12.972544445104411]
[Betaine, 13.338626842436494]
[Histidine, 37.30195239525374]
[Isoleucine, 36.914565745253874]
[Leucine, 34.87864511510847]
[Lysine, 36.06269424257511]
[Phenylalanine, 36.82167933840034]
[Methionine, 37.38394335679317]
[Threonine, 37.00098188030117]
[Tryptophan, 37.7289673882945]
[Valine, 36.45565731568844]
[Arginine, 36.51160855946097]
[Glycine, 37.3035677935699]
[Iron, 0.1486615540168778]
[Calories, 4189.324228761078]
[Fats, 111.38784556956949]
[Sodium, 5.250865791732814]
[DietaryCholesterol, 1]
[Sugar, 149.1519382347006]
[MonounsaturatedFats, 57.5317596334822]
[Omega3, 84.43858622675899]
[Omega6, 82.25867681321688]
[PolyunsaturatedFats, 74.19811052826715]
[UnsaturatedFats, 117.19076658924962]
[SaturatedFats, 54.159717151761036]
[TransFats, 7.788387074170608]
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, 2.077580321285141]
[Proteins, 36.127849626692935]
[Carbohydrates, 114.5834391681225]
[NetCarbohydrates, 135.73429617030718]
[Starch, 272.1877544990234]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 77.26024064310873]
[Calcium, 1.0377723403844876]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413433369022096]
[Fluoride, 0.005438245826334896]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7078006084664029]
[Manganese, 0.0035175304044491496]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2238676590955464]
[Potassium, 4.662843151931717]
[Selenium, 9.20034913895245E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.0022050401678871813]
[VitaminB2, 0.0019425452599715638]
[VitaminB3, 0.02885056475973244]
[VitaminB5, 0.009218120928677903]
[VitaminB6, 0.0024137290090727043]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007860418389804038]
[VitaminB12, 4.4587309271387874E-06]
[VitaminA, -0.0018561331142934847]
[VitaminC, 0.14191113060269336]
[NonProvitaminACarotenoids, 0.020326907163213455]
[AlphaCarotene, 0.02108153136004402]
[BetaCarotene, 0.01979737610271298]
[ProvitaminACarotenoids, 0.01910112968497922]
[Carotenoids, 0.01765025907041489]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.0013286187403150497]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.348056711093867E-05]
[VitaminD, 4.192295331546362E-05]
[VitaminE, 0.028748525811608843]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00017186731315927472]
[Zinc, 0.01915611070440245]
[Choline, 0.8795492067263302]
[Betaine, 1.0887391480589497]
[Histidine, 0.6265124798275377]
[Isoleucine, 0.4051486798276118]
[Leucine, -0.7582345373983347]
[Lysine, -0.08163503598882177]
[Phenylalanine, 0.35207073305416187]
[Methionine, 0.6733644578500658]
[Threonine, 0.4545293284260659]
[Tryptophan, 0.870521047279396]
[Valine, 0.14291529150450735]
[Arginine, 0.1748874308030942]
[Glycine, 0.6274355645796217]
[Iron, 0.026149459438215894]
[Calories, 1958.3440037364896]
[Fats, -8.942395124267142]
[Sodium, 1.2582725159108141]
[DietaryCholesterol, 1]
[Sugar, 19.896345657924154]
[MonounsaturatedFats, 32.87529121913269]
[Omega3, 48.25062070100514]
[Omega6, 47.004958178981084]
[PolyunsaturatedFats, 42.39892030186695]
[UnsaturatedFats, 66.96615233671407]
[SaturatedFats, 30.94840980100631]
[TransFats, 4.450506899526062]
Nutrient targets TUL for Sides:
[Vanadium, 0.002177777777777778]
[Lithium, 54.344246987951806]
[Proteins, 308.35007184891515]
[Carbohydrates, 332.36121694590025]
[NetCarbohydrates, 135.73429617030718]
[Starch, 272.1877544990234]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 77.26024064310873]
[Calcium, 1.0377723403844876]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413433369022096]
[Fluoride, 0.021771579159668233]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7078006084664029]
[Manganese, 0.0035175304044491496]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2238676590955464]
[Potassium, 4.662843151931717]
[Selenium, 0.0008433368247228578]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.0022050401678871813]
[VitaminB2, 0.0019425452599715638]
[VitaminB3, 0.02885056475973244]
[VitaminB5, 0.009218120928677903]
[VitaminB6, 0.0024137290090727043]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007860418389804038]
[VitaminB12, 4.4587309271387874E-06]
[VitaminA, 0.003152755774595405]
[VitaminC, 0.14191113060269336]
[NonProvitaminACarotenoids, 0.21632690716321348]
[AlphaCarotene, 0.21708153136004404]
[BetaCarotene, 0.215797376102713]
[ProvitaminACarotenoids, 0.21510112968497924]
[Carotenoids, 0.2136502590704149]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.006337507629203939]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021770278933316088]
[VitaminD, 0.0002161451755376858]
[VitaminE, 0.028748525811608843]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00017186731315927472]
[Zinc, 0.01915611070440245]
[Choline, 7.412882540059664]
[Betaine, 7.622072481392283]
[Histidine, 21.31540136871643]
[Isoleucine, 21.0940375687165]
[Leucine, 19.930654351490556]
[Lysine, 20.607253852900065]
[Phenylalanine, 21.04095962194305]
[Methionine, 21.362253346738957]
[Threonine, 21.143418217314956]
[Tryptophan, 21.559409936168286]
[Valine, 20.831804180393398]
[Arginine, 20.863776319691983]
[Glycine, 21.316324453468514]
[Iron, 0.0849494594382159]
[Calories, 2393.899559292045]
[Fats, 63.65019746832543]
[Sodium, 3.0004947381330367]
[DietaryCholesterol, 1]
[Sugar, 85.2296789912575]
[MonounsaturatedFats, 32.87529121913269]
[Omega3, 48.25062070100514]
[Omega6, 47.004958178981084]
[PolyunsaturatedFats, 42.39892030186695]
[UnsaturatedFats, 66.96615233671407]
[SaturatedFats, 30.94840980100631]
[TransFats, 4.450506899526062]
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, 2.077580321285141]
[Proteins, 36.127849626692935]
[Carbohydrates, 114.5834391681225]
[NetCarbohydrates, 135.73429617030718]
[Starch, 272.1877544990234]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 77.26024064310873]
[Calcium, 1.0377723403844876]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413433369022096]
[Fluoride, 0.005438245826334896]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7078006084664029]
[Manganese, 0.0035175304044491496]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2238676590955464]
[Potassium, 4.662843151931717]
[Selenium, 9.20034913895245E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.0022050401678871813]
[VitaminB2, 0.0019425452599715638]
[VitaminB3, 0.02885056475973244]
[VitaminB5, 0.009218120928677903]
[VitaminB6, 0.0024137290090727043]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007860418389804038]
[VitaminB12, 4.4587309271387874E-06]
[VitaminA, -0.0018561331142934847]
[VitaminC, 0.14191113060269336]
[NonProvitaminACarotenoids, 0.020326907163213455]
[AlphaCarotene, 0.02108153136004402]
[BetaCarotene, 0.01979737610271298]
[ProvitaminACarotenoids, 0.01910112968497922]
[Carotenoids, 0.01765025907041489]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.0013286187403150497]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.348056711093867E-05]
[VitaminD, 4.192295331546362E-05]
[VitaminE, 0.028748525811608843]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00017186731315927472]
[Zinc, 0.01915611070440245]
[Choline, 0.8795492067263302]
[Betaine, 1.0887391480589497]
[Histidine, 0.6265124798275377]
[Isoleucine, 0.4051486798276118]
[Leucine, -0.7582345373983347]
[Lysine, -0.08163503598882177]
[Phenylalanine, 0.35207073305416187]
[Methionine, 0.6733644578500658]
[Threonine, 0.4545293284260659]
[Tryptophan, 0.870521047279396]
[Valine, 0.14291529150450735]
[Arginine, 0.1748874308030942]
[Glycine, 0.6274355645796217]
[Iron, 0.026149459438215894]
[Calories, 1958.3440037364896]
[Fats, -8.942395124267142]
[Sodium, 1.2582725159108141]
[DietaryCholesterol, 1]
[Sugar, 19.896345657924154]
[MonounsaturatedFats, 32.87529121913269]
[Omega3, 48.25062070100514]
[Omega6, 47.004958178981084]
[PolyunsaturatedFats, 42.39892030186695]
[UnsaturatedFats, 66.96615233671407]
[SaturatedFats, 30.94840980100631]
[TransFats, 4.450506899526062]
Nutrient targets TUL for Snacks:
[Vanadium, 0.002177777777777778]
[Lithium, 54.344246987951806]
[Proteins, 308.35007184891515]
[Carbohydrates, 332.36121694590025]
[NetCarbohydrates, 135.73429617030718]
[Starch, 272.1877544990234]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 77.26024064310873]
[Calcium, 1.0377723403844876]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019413433369022096]
[Fluoride, 0.021771579159668233]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7078006084664029]
[Manganese, 0.0035175304044491496]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2238676590955464]
[Potassium, 4.662843151931717]
[Selenium, 0.0008433368247228578]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.0022050401678871813]
[VitaminB2, 0.0019425452599715638]
[VitaminB3, 0.02885056475973244]
[VitaminB5, 0.009218120928677903]
[VitaminB6, 0.0024137290090727043]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007860418389804038]
[VitaminB12, 4.4587309271387874E-06]
[VitaminA, 0.003152755774595405]
[VitaminC, 0.14191113060269336]
[NonProvitaminACarotenoids, 0.21632690716321348]
[AlphaCarotene, 0.21708153136004404]
[BetaCarotene, 0.215797376102713]
[ProvitaminACarotenoids, 0.21510112968497924]
[Carotenoids, 0.2136502590704149]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.006337507629203939]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021770278933316088]
[VitaminD, 0.0002161451755376858]
[VitaminE, 0.028748525811608843]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00017186731315927472]
[Zinc, 0.01915611070440245]
[Choline, 7.412882540059664]
[Betaine, 7.622072481392283]
[Histidine, 21.31540136871643]
[Isoleucine, 21.0940375687165]
[Leucine, 19.930654351490556]
[Lysine, 20.607253852900065]
[Phenylalanine, 21.04095962194305]
[Methionine, 21.362253346738957]
[Threonine, 21.143418217314956]
[Tryptophan, 21.559409936168286]
[Valine, 20.831804180393398]
[Arginine, 20.863776319691983]
[Glycine, 21.316324453468514]
[Iron, 0.0849494594382159]
[Calories, 2393.899559292045]
[Fats, 63.65019746832543]
[Sodium, 3.0004947381330367]
[DietaryCholesterol, 1]
[Sugar, 85.2296789912575]
[MonounsaturatedFats, 32.87529121913269]
[Omega3, 48.25062070100514]
[Omega6, 47.004958178981084]
[PolyunsaturatedFats, 42.39892030186695]
[UnsaturatedFats, 66.96615233671407]
[SaturatedFats, 30.94840980100631]
[TransFats, 4.450506899526062]
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]