Microwave Macaroni and Cheese in a Mug, Old-Fashioned Oatmeal, Eggplant, Mint, and Couscous Salad, Hoisin Chicken Lettuce Cups, My Hot Med Sandwich, Chickpea Flour Pancakes, Pork on Lemon Grass Sticks, Cajun-Spiced Chicken, Sweet Pea Orecchiette, Hoisin Bok Choy Rice, Tahini Carrot Slaw, Beets, Chicken with Lemon and Garlic, Gnarly Peanut Chicken, Cauliflower Rice, Cauliflower Rice (Plain), Stewed Okra with Tomatoes, Turkey Breakfast Sausage, Cut Watermelon, Roasted Vegetables, Peas, Beans, Chili, & Mint, Boiled Baby Potatoes w/ Dill, Cucumber Salad, Apricot Butter Bars, Yogurt and Granola ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Wednesday, 11 June 2025

Weekly Meal Plan

Shopping List

Prep

Cauliflower Rice🌐

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

Breakfast

Microwave Macaroni and Cheese in a Mug🌐

Total time: 10 min
Servings: 3
  • 1 c. Elbow Macaroni
  • 9/4 c. Water, cold
  • 12 tbsp. Milk
  • 3/2 tsp. Cornstarch
  • 12 tbsp. Shredded Chedder Cheese
  • In a large microwavable mug or large bowl add in the macaroni and the water. You need a large mug as the water will boil up.
  • Microwave for roughly 3 ½ minutes (1200w microwave). You want the pasta to be fully cooked.
  • Pour off the remaining cooking water.
  • Stir in the milk, cornstarch and shredded cheese and microwave for a final 60 seconds to create your sauce. Stir well, season with salt and pepper and enjoy.

Old-Fashioned Oatmeal🌐

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
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.

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.

Hoisin Chicken Lettuce Cups🌐

From Jamie Oliver's 5 Ingredients
Total time: 12 min
Servings: 3
Equipment: Stove
  • 1 Mangos
  • 2 tbsp. Hoisin Sauce
  • 2 Boneless Skinless Chicken Breasts
  • 1 Romaine Lettuce Heads, 10 oz
  • 1 c. Watercress Sprouts
  • Put a grill pan on high heat. Cut the two cheeks off the mango, slice each into three lengthways, then slice off the skin and discard. Dice all of the flech into ½-inch cubes. Scrunch the stone over a bowl, to extract any pulp and juice, mix with the hoisin to make a dressing, and divide between two little bowls.
  • Flatten the chicken breasts by pounding them with your fists until the fat end is the same thickness as the skinny end. Rub with 1 tablespoon of olive oil and a pinch of sea salt and black pepper. then grill for 2-3 minutes on each side, or until bar-marked and cooked through. Meanwhile, trim the lettuce, click the leaves apart, and divide between two plates, snipping the cress alongside.
  • Divide up the mango and the hoisin bowls. Slice chicken and arrange on the plates, then tuck in, using the lettuce cups as a receptable to hold everything.

My Hot Med Sandwich🌐

From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 16 min
Servings: 4
  • 8 Boneless Skinless Chicken Thighs
  • 2 Small Rustic Baguette (7 oz)
  • 2 oz. Jarred Roasted Red Peppers (1 large)
  • 2 oz. Large Black Olives, with Pits (8 total)
  • 4 tbsp. Pesto | Pistou
  • Halve the chicken thighs, then season with sea salt and black pepper. Place in a large on-stick frying pan on a medium heat with 1/2 a tablespoon of olive oil and cook for 15 minutes, or until golden and cooked through, turning regularly.
  • Slice the baguette in half lengthways and place in the pan to quickly toast and soak up all the tasty cooking juices.
  • Drain the pepper and slice lengthways into slivers, pit and tear the olives, then add them both to the pan and cook for a couple of minutes, tossing occasionally.
  • Spread the base of the baguette generously with the pesto. Pile the chicken and pepper filling on top, pop the lid on and squash and press down. Slice up, dig in and enjoy.

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

Pork on Lemon Grass Sticks🌐

Slimmer versions of these pork sticks are perfect for parties. The mixture will be enough for 12 lemon grass sticks if you use it sparingly.
Total time: 14 min
Servings: 4
Equipment: Grill | Broiler
  • 3/2 c. Ground Pork, minced
  • 4 Garlic Cloves, crushed
  • 4 Fresh Cilantro (Coriander) roots, finely chopped
  • 1/2 tsp. Granulated Sugar
  • 1 tbsp. Soy Sauce
  • 1/8 tsp. Salt & Black Pepper
  • 8 Lemon Grass Stalk
  • 4 tbsp. Sweet Chili Sauce, to serve
  • Place the minced pork, crushed garlic, chopped coriander root, sugar and soy sauce in a large bowl. Season with salt and pepper to taste and mix well.
  • Divide into eight portions and mould each one into a ball. It may help to dampen your hands before shaping the mixture, to prevent it from sticking.
  • Stick a length of lemon grass halfway into each ball, then press the meat mixture around the lemon grass to make a shape like a chicken leg.
  • Cook the pork sticks under a hot grill (broiler) for 3-4 minutes on each side, until golden and cooked through. Serve with the chili sauce for dipping.

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.

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.

Hoisin Bok Choy Rice🌐

From Jamie Oliver's 5 Ingredients
Total time: 15 min
Servings: 2
Equipment: Stove
  • 2/3 c. White Basmati Rice
  • 2 Green Onions (Scallions)
  • 2 Fresh Mixed-Color Chilies
  • 1 Bok Choy, 8 oz
  • 2 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.

Tahini Carrot Slaw🌐

From Jamie Oliver's 5 Ingredients
Total time: 20 min
Servings: 2
Equipment: Stove
  • 1 tbsp. Raw Mixed Seeds
  • 1/2 Garlic Cloves
  • 1/2 Lemons
  • 4 oz. Large Mixed-Color Carrots
  • 1 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

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.

Chicken with Lemon and Garlic🌐

For a variation on this dish, try using strips of turkey breast or pork fillet. They need slightly longer cooking. The whites of spring onions (scallions) can replace shallots, and the chopped green tops can be used instead of parsley.
Total time: 10 min
Servings: 2
  • 2 Boneless Skinless Chicken Breast Fillets
  • 4 Garlic Cloves, finely chopped
  • 1 Shallots, finely chopped
  • 2 tbsp. Olive Oil
  • 1 Lemons, juiced
  • 1 tsp. Paprika
  • 2 tbsp. Fresh Parsley
  • 1/8 tsp. Salt & Black Pepper
  • 1 tsp. Fresh Parsley, to garnish
  • 1 Lemons, wedged, to serve
  • Remove the little fillet from the back of each breast portion. If the breast still looks fatter than a finger, bat it with a rolling pin to make it thinner. Slice all the chicken meat into strips.
  • Heat the oil in a large frying pan. Stir-fry the chicken strips with the shallot, garlic and paprika over a high heat for about 3 minutes until cooked through.
  • Add the lemon juice and parsley and season with salt and pepper to tase. Serve hot with lemon wedges, garnished with flat leaf parsley.

Gnarly Peanut Chicken🌐

From Jamie Oliver's 5 Ingredients
Total time: 12 min
Servings: 2
Equipment: Grill | Broiler
  • 2 Boneless Skinless Chicken Breasts
  • 2 Limes
  • 4 Garlic Cloves
  • 2 tbsp. Creamy Peanut Butter
  • 1 Fresh Red Chilies, to taste
  • Turn the broiler on to medium-high.
  • Score the chicken breasts on a criss-cross fashion, rub with 1 tablespoon of olive oil, a pinch of sea salt and black pepper, and the finely grated zest of 1 lime. Place criss-cross side down in a cold 10-inch non-stick ovenproof frying pan and put it on a medium-high heat while you peel and finely grate the garlic in a bowl. Squeeze in the juice from 1½ limes, stir in the peanut butter, and loosen with enough water to give you a spoonable consistency. Finely slice the chili, then mix through the sauce, taste, and season to perfection.
  • Flip the chicken over, spoon over the sauce, then transfer to the broiler, roughly 4 inches from the heat, for 5 minutes, or until gnarly and cooked through.
  • Finely grate over the remaining lime zest, then drizzle with 1 teaspoon of extra virgin olive oil. Serve with lime wedges, for squeezing over.

Cauliflower Rice (Plain)🌐

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

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.

Turkey Breakfast Sausage🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 4
  • 1 lb. Ground Turkey
  • 2 tsp. Fennel Seeds, ground
  • 1/2 tsp. Garlic Powder
  • 1/4 tsp. Sea Salt & Black Pepper, to taste
  • 2 tbsp. Avocado Oil | Coconut Oil
  • In a medium-sized mixing bowl, combine and mix the first 5 ingredients (ground turkey through salt and black pepper), and refrigerate for at least 30 minutes to firm the meat texture.
  • Once the mixture has been cooled, form into patties and place on a lined plate.
  • In a large skillet, heat oil on medium heat. Once oil is hot, add the patties. Cook for about five minutes per side, or until no longer pink in the middle.

Cut Watermelon🌐

Total time: 5 min
Servings: 2
  • 1 Watermelon
  • Cut the watermelon. Eat the watermelon. Enjoy the watermelon.

Sides

Roasted Vegetables🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 45 min
Servings: 6
Equipment: Oven
  • 4 c. Mixed Roasting Vegetables, such as peppers, mushrooms, broccoli, onion
  • 2 tbsp. Avocado Oil
  • 1 tsp. Dried Oregano
  • 1 tsp. Dried Parsley
  • 1 tsp. Onion Powder
  • 1 tsp. Garlic Powder
  • 1/4 tsp. Sea Salt & Black Pepper, to taste
  • Preheat the oven to 400°F.
  • Chop the veggies into uniform pieces (about 1-2 inches in diameter), and place in a large bowl.
  • To the bowl, add the remainder of the ingredients, and toss to coat.
  • Line a baking sheet with parchment paper and add veggies to the sheet.
  • Bake for 30-35 minutes, until veggies are tender and golden brown on the edges.
  • Remove the vegetables from the oven and let cool slightly before serving.

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.

Boiled Baby Potatoes w/ Dill🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 4
Equipment: Stove
  • 1 lb. Baby Potatoes, with skins
  • 1 tbsp. Fresh Dill, chopped
  • 1 tbsp. Olive Oil
  • Fill a medium-sized pot with water and bring it to a boil.
  • Add the potatoes to the pot, bring water to medium-low, and allow to cook for 10 minutes, or until the potatoes are tender when pierced with a fork.
  • Drain the water and transfer potatoes to a dish.
  • Lightly mash with a potato masher, and mix in the olive oil and chopped dill.
  • Serve as a side.

Cucumber Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 2
  • 2 Cucumbers, peeled and thinly sliced (about 1½ cups)
  • 1 tbsp. Fresh Dill, finely chopped
  • 1/3 c. Plain Coconut Milk | Plain Coconut Yogurt
  • 1 tbsp. Apple Cider Vinegar | Lemon Juice
  • 1/4 tsp. Sea Salt & Black Pepper
  • Mix all ingredients together in a large bowl.
  • Refrigerate until ready to use.
  • Serve with hot meals.

Apricot Butter Bars🌐

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

Yogurt and Granola🌐

aka Yogurt & Granola;
Total time: 1 min
Servings: 2
  • 1 c. Regular Yogurt
  • 4 tbsp. Granola
  • Add the granola to the yogurt. Enjoy!
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Debug Logs 
05/25/2025: Building feast with options Allergens=Dairy
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Nutrients for Breakfast:
Vanadium, Lithium, Proteins, Carbohydrates, NetCarbohydrates, Starch, Oligosaccharides, SolubleFiber, InsolubleFiber, DietaryFiber, Calcium, Chloride, Chromium, Copper, Fluoride, Iodine, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sulfur, Boron, VitaminB1, VitaminB2, VitaminB3, VitaminB5, VitaminB6, VitaminB7, VitaminB9, VitaminB12, VitaminA, VitaminC, NonProvitaminACarotenoids, AlphaCarotene, BetaCarotene, ProvitaminACarotenoids, Carotenoids, Flavanoids, NonFlavanoids, Polyphenols, Retinol, VitaminD2, VitaminD3, VitaminD, VitaminE, VitaminK1, VitaminK2, VitaminK, Zinc, Choline, Betaine, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Iron, Calories, Fats, Sodium, DietaryCholesterol, Sugar, MonounsaturatedFats, Omega3, Omega6, PolyunsaturatedFats, UnsaturatedFats, SaturatedFats, TransFats
Nutrient targets RDA for Breakfast:
[Vanadium, 7.622222222222221E-05]
[Lithium, 3.757732597054886]
[Proteins, 65.51705159038829]
[Carbohydrates, 322.2828620947153]
[NetCarbohydrates, 259.6016073291228]
[Starch, 483.3391389148614]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 147.5758771525423]
[Calcium, 1.9801027071058122]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033972727998167556]
[Fluoride, 0.00951416403747036]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2274392957120301]
[Manganese, 0.005885025952030651]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.1162628974492677]
[Potassium, 8.895698454979453]
[Selenium, 0.00016013932183308853]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.0037701836121757665]
[VitaminB2, 0.003518976801940527]
[VitaminB3, 0.050355571080829976]
[VitaminB5, 0.016838414599180503]
[VitaminB6, 0.004395545876022753]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013335362682658793]
[VitaminB12, 7.963689467065076E-06]
[VitaminA, -0.0002532639215594238]
[VitaminC, 0.25271570572206753]
[NonProvitaminACarotenoids, 0.03781868715751897]
[AlphaCarotene, 0.0375891216840932]
[BetaCarotene, 0.03669236456908947]
[ProvitaminACarotenoids, 0.036170375142071554]
[Carotenoids, 0.03587795118847941]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.0024072928953995897]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.605564248592669E-05]
[VitaminD, 7.398975288620756E-05]
[VitaminE, 0.05108355080733676]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.00027669549111111936]
[Zinc, 0.03350646353382977]
[Choline, 1.6283391037126465]
[Betaine, 1.9052834035106683]
[Histidine, 1.1325015899160067]
[Isoleucine, 0.7004691405802006]
[Leucine, -1.1200479905331715]
[Lysine, 0.006187941724351612]
[Phenylalanine, 0.623566904322017]
[Methionine, 1.242655475260852]
[Threonine, 0.821593622387705]
[Tryptophan, 1.5124813843159857]
[Valine, 0.2475497565250533]
[Arginine, 0.38150324004263253]
[Glycine, 1.0853248645920488]
[Iron, 0.04930301131673413]
[Calories, 4181.251525352775]
[Fats, -8.202532334783186]
[Sodium, 2.5322840122500483]
[DietaryCholesterol, 1]
[Sugar, 48.98480781608744]
[MonounsaturatedFats, 56.905637186395516]
[Omega3, 83.82873489117085]
[Omega6, 82.45318568409836]
[PolyunsaturatedFats, 73.64897840433854]
[UnsaturatedFats, 115.3335927252045]
[SaturatedFats, 57.71276850569946]
[TransFats, 7.911705126935855]
Nutrient targets TUL for Breakfast:
[Vanadium, 0.003811111111111111]
[Lithium, 95.22439926372154]
[Proteins, 541.9059404792771]
[Carbohydrates, 703.3939732058265]
[NetCarbohydrates, 259.6016073291228]
[Starch, 483.3391389148614]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 147.5758771525423]
[Calcium, 1.9801027071058122]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033972727998167556]
[Fluoride, 0.038097497370803694]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2274392957120301]
[Manganese, 0.005885025952030651]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.1162628974492677]
[Potassium, 8.895698454979453]
[Selenium, 0.0014749726551664215]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.0037701836121757665]
[VitaminB2, 0.003518976801940527]
[VitaminB3, 0.050355571080829976]
[VitaminB5, 0.016838414599180503]
[VitaminB6, 0.004395545876022753]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013335362682658793]
[VitaminB12, 7.963689467065076E-06]
[VitaminA, 0.008512291633996132]
[VitaminC, 0.25271570572206753]
[NonProvitaminACarotenoids, 0.38081868715751893]
[AlphaCarotene, 0.3805891216840932]
[BetaCarotene, 0.3796923645690895]
[ProvitaminACarotenoids, 0.3791703751420716]
[Carotenoids, 0.3788779511884794]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.011172848450955146]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.0003809445313748155]
[VitaminD, 0.00037887864177509636]
[VitaminE, 0.05108355080733676]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.00027669549111111936]
[Zinc, 0.03350646353382977]
[Choline, 13.061672437045978]
[Betaine, 13.338616736844001]
[Histidine, 37.33805714547156]
[Isoleucine, 36.90602469613575]
[Leucine, 35.08550756502238]
[Lysine, 36.211743497279905]
[Phenylalanine, 36.82912245987757]
[Methionine, 37.4482110308164]
[Threonine, 37.02714917794326]
[Tryptophan, 37.71803693987154]
[Valine, 36.4531053120806]
[Arginine, 36.58705879559818]
[Glycine, 37.2908804201476]
[Iron, 0.1522030113167341]
[Calories, 4943.473747574997]
[Fats, 118.8345047022538]
[Sodium, 5.581172901138938]
[DietaryCholesterol, 1]
[Sugar, 163.31814114942074]
[MonounsaturatedFats, 56.905637186395516]
[Omega3, 83.82873489117085]
[Omega6, 82.45318568409836]
[PolyunsaturatedFats, 73.64897840433854]
[UnsaturatedFats, 115.3335927252045]
[SaturatedFats, 57.71276850569946]
[TransFats, 7.911705126935855]
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, 3.757732597054886]
[Proteins, 65.51705159038829]
[Carbohydrates, 322.2828620947153]
[NetCarbohydrates, 259.6016073291228]
[Starch, 483.3391389148614]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 147.5758771525423]
[Calcium, 1.9801027071058122]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033972727998167556]
[Fluoride, 0.00951416403747036]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2274392957120301]
[Manganese, 0.005885025952030651]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.1162628974492677]
[Potassium, 8.895698454979453]
[Selenium, 0.00016013932183308853]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.0037701836121757665]
[VitaminB2, 0.003518976801940527]
[VitaminB3, 0.050355571080829976]
[VitaminB5, 0.016838414599180503]
[VitaminB6, 0.004395545876022753]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013335362682658793]
[VitaminB12, 7.963689467065076E-06]
[VitaminA, -0.0002532639215594238]
[VitaminC, 0.25271570572206753]
[NonProvitaminACarotenoids, 0.03781868715751897]
[AlphaCarotene, 0.0375891216840932]
[BetaCarotene, 0.03669236456908947]
[ProvitaminACarotenoids, 0.036170375142071554]
[Carotenoids, 0.03587795118847941]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.0024072928953995897]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.605564248592669E-05]
[VitaminD, 7.398975288620756E-05]
[VitaminE, 0.05108355080733676]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.00027669549111111936]
[Zinc, 0.03350646353382977]
[Choline, 1.6283391037126465]
[Betaine, 1.9052834035106683]
[Histidine, 1.1325015899160067]
[Isoleucine, 0.7004691405802006]
[Leucine, -1.1200479905331715]
[Lysine, 0.006187941724351612]
[Phenylalanine, 0.623566904322017]
[Methionine, 1.242655475260852]
[Threonine, 0.821593622387705]
[Tryptophan, 1.5124813843159857]
[Valine, 0.2475497565250533]
[Arginine, 0.38150324004263253]
[Glycine, 1.0853248645920488]
[Iron, 0.04930301131673413]
[Calories, 4181.251525352775]
[Fats, -8.202532334783186]
[Sodium, 2.5322840122500483]
[DietaryCholesterol, 1]
[Sugar, 48.98480781608744]
[MonounsaturatedFats, 56.905637186395516]
[Omega3, 83.82873489117085]
[Omega6, 82.45318568409836]
[PolyunsaturatedFats, 73.64897840433854]
[UnsaturatedFats, 115.3335927252045]
[SaturatedFats, 57.71276850569946]
[TransFats, 7.911705126935855]
Nutrient targets TUL for Lunch:
[Vanadium, 0.003811111111111111]
[Lithium, 95.22439926372154]
[Proteins, 541.9059404792771]
[Carbohydrates, 703.3939732058265]
[NetCarbohydrates, 259.6016073291228]
[Starch, 483.3391389148614]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 147.5758771525423]
[Calcium, 1.9801027071058122]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0033972727998167556]
[Fluoride, 0.038097497370803694]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2274392957120301]
[Manganese, 0.005885025952030651]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.1162628974492677]
[Potassium, 8.895698454979453]
[Selenium, 0.0014749726551664215]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.0037701836121757665]
[VitaminB2, 0.003518976801940527]
[VitaminB3, 0.050355571080829976]
[VitaminB5, 0.016838414599180503]
[VitaminB6, 0.004395545876022753]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0013335362682658793]
[VitaminB12, 7.963689467065076E-06]
[VitaminA, 0.008512291633996132]
[VitaminC, 0.25271570572206753]
[NonProvitaminACarotenoids, 0.38081868715751893]
[AlphaCarotene, 0.3805891216840932]
[BetaCarotene, 0.3796923645690895]
[ProvitaminACarotenoids, 0.3791703751420716]
[Carotenoids, 0.3788779511884794]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.011172848450955146]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.0003809445313748155]
[VitaminD, 0.00037887864177509636]
[VitaminE, 0.05108355080733676]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.00027669549111111936]
[Zinc, 0.03350646353382977]
[Choline, 13.061672437045978]
[Betaine, 13.338616736844001]
[Histidine, 37.33805714547156]
[Isoleucine, 36.90602469613575]
[Leucine, 35.08550756502238]
[Lysine, 36.211743497279905]
[Phenylalanine, 36.82912245987757]
[Methionine, 37.4482110308164]
[Threonine, 37.02714917794326]
[Tryptophan, 37.71803693987154]
[Valine, 36.4531053120806]
[Arginine, 36.58705879559818]
[Glycine, 37.2908804201476]
[Iron, 0.1522030113167341]
[Calories, 4943.473747574997]
[Fats, 118.8345047022538]
[Sodium, 5.581172901138938]
[DietaryCholesterol, 1]
[Sugar, 163.31814114942074]
[MonounsaturatedFats, 56.905637186395516]
[Omega3, 83.82873489117085]
[Omega6, 82.45318568409836]
[PolyunsaturatedFats, 73.64897840433854]
[UnsaturatedFats, 115.3335927252045]
[SaturatedFats, 57.71276850569946]
[TransFats, 7.911705126935855]
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, 4.355555555555555E-05]
[Lithium, 2.1472757697456495]
[Proteins, 37.4383151945076]
[Carbohydrates, 184.1616354826945]
[NetCarbohydrates, 148.34377561664164]
[Starch, 276.1937936656351]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 84.3290726585956]
[Calcium, 1.1314872612033213]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019412987427524318]
[Fluoride, 0.005436665164268778]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7013938832640173]
[Manganese, 0.0033628719725889433]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2092930842567247]
[Potassium, 5.083256259988259]
[Selenium, 9.150818390462203E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.0021543906355290096]
[VitaminB2, 0.0020108438868231587]
[VitaminB3, 0.028774612046188558]
[VitaminB5, 0.009621951199531718]
[VitaminB6, 0.002511740500584431]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007620207247233596]
[VitaminB12, 4.550679695465759E-06]
[VitaminA, -0.00014472224089109935]
[VitaminC, 0.1444089746983243]
[NonProvitaminACarotenoids, 0.021610678375725126]
[AlphaCarotene, 0.021479498105196115]
[BetaCarotene, 0.020967065468051126]
[ProvitaminACarotenoids, 0.02066878579546946]
[Carotenoids, 0.020501686393416808]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.001375595940228337]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.346036713481525E-05]
[VitaminD, 4.227985879211861E-05]
[VitaminE, 0.029190600461335293]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00015811170920635394]
[Zinc, 0.01914655059075987]
[Choline, 0.9304794878357981]
[Betaine, 1.0887333734346678]
[Histidine, 0.6471437656662896]
[Isoleucine, 0.4002680803315432]
[Leucine, -0.6400274231618124]
[Lysine, 0.003535966699629493]
[Phenylalanine, 0.35632394532686684]
[Methionine, 0.7100888430062013]
[Threonine, 0.46948206993583147]
[Tryptophan, 0.8642750767519919]
[Valine, 0.1414570037286019]
[Arginine, 0.21800185145293288]
[Glycine, 0.6201856369097423]
[Iron, 0.02817314932384808]
[Calories, 2389.2865859158715]
[Fats, -4.6871613341618215]
[Sodium, 1.4470194355714565]
[DietaryCholesterol, 1]
[Sugar, 27.991318752049967]
[MonounsaturatedFats, 32.51750696365458]
[Omega3, 47.902134223526204]
[Omega6, 47.116106105199066]
[PolyunsaturatedFats, 42.085130516764885]
[UnsaturatedFats, 65.90491012868829]
[SaturatedFats, 32.978724860399694]
[TransFats, 4.5209743582490605]
Nutrient targets TUL for Dinner:
[Vanadium, 0.002177777777777778]
[Lithium, 54.41394243641231]
[Proteins, 309.6605374167298]
[Carbohydrates, 401.9394132604723]
[NetCarbohydrates, 148.34377561664164]
[Starch, 276.1937936656351]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 84.3290726585956]
[Calcium, 1.1314872612033213]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019412987427524318]
[Fluoride, 0.02176999849760211]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7013938832640173]
[Manganese, 0.0033628719725889433]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2092930842567247]
[Potassium, 5.083256259988259]
[Selenium, 0.0008428415172379553]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.0021543906355290096]
[VitaminB2, 0.0020108438868231587]
[VitaminB3, 0.028774612046188558]
[VitaminB5, 0.009621951199531718]
[VitaminB6, 0.002511740500584431]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007620207247233596]
[VitaminB12, 4.550679695465759E-06]
[VitaminA, 0.0048641666479977905]
[VitaminC, 0.1444089746983243]
[NonProvitaminACarotenoids, 0.21761067837572515]
[AlphaCarotene, 0.21747949810519615]
[BetaCarotene, 0.21696706546805117]
[ProvitaminACarotenoids, 0.2166687857954695]
[Carotenoids, 0.21650168639341683]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.006384484829117226]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021768258935703745]
[VitaminD, 0.00021650208101434078]
[VitaminE, 0.029190600461335293]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00015811170920635394]
[Zinc, 0.01914655059075987]
[Choline, 7.463812821169132]
[Betaine, 7.622066706768002]
[Histidine, 21.33603265455518]
[Isoleucine, 21.089156969220433]
[Leucine, 20.04886146572708]
[Lysine, 20.692424855588516]
[Phenylalanine, 21.045212834215757]
[Methionine, 21.39897773189509]
[Threonine, 21.158370958824722]
[Tryptophan, 21.55316396564088]
[Valine, 20.83034589261749]
[Arginine, 20.906890740341822]
[Glycine, 21.309074525798632]
[Iron, 0.08697314932384807]
[Calories, 2824.842141471427]
[Fats, 67.90543125843075]
[Sodium, 3.1892416577936795]
[DietaryCholesterol, 1]
[Sugar, 93.32465208538329]
[MonounsaturatedFats, 32.51750696365458]
[Omega3, 47.902134223526204]
[Omega6, 47.116106105199066]
[PolyunsaturatedFats, 42.085130516764885]
[UnsaturatedFats, 65.90491012868829]
[SaturatedFats, 32.978724860399694]
[TransFats, 4.5209743582490605]
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, 2.1472757697456495]
[Proteins, 37.4383151945076]
[Carbohydrates, 184.1616354826945]
[NetCarbohydrates, 148.34377561664164]
[Starch, 276.1937936656351]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 84.3290726585956]
[Calcium, 1.1314872612033213]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019412987427524318]
[Fluoride, 0.005436665164268778]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7013938832640173]
[Manganese, 0.0033628719725889433]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2092930842567247]
[Potassium, 5.083256259988259]
[Selenium, 9.150818390462203E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.0021543906355290096]
[VitaminB2, 0.0020108438868231587]
[VitaminB3, 0.028774612046188558]
[VitaminB5, 0.009621951199531718]
[VitaminB6, 0.002511740500584431]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007620207247233596]
[VitaminB12, 4.550679695465759E-06]
[VitaminA, -0.00014472224089109935]
[VitaminC, 0.1444089746983243]
[NonProvitaminACarotenoids, 0.021610678375725126]
[AlphaCarotene, 0.021479498105196115]
[BetaCarotene, 0.020967065468051126]
[ProvitaminACarotenoids, 0.02066878579546946]
[Carotenoids, 0.020501686393416808]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.001375595940228337]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.346036713481525E-05]
[VitaminD, 4.227985879211861E-05]
[VitaminE, 0.029190600461335293]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00015811170920635394]
[Zinc, 0.01914655059075987]
[Choline, 0.9304794878357981]
[Betaine, 1.0887333734346678]
[Histidine, 0.6471437656662896]
[Isoleucine, 0.4002680803315432]
[Leucine, -0.6400274231618124]
[Lysine, 0.003535966699629493]
[Phenylalanine, 0.35632394532686684]
[Methionine, 0.7100888430062013]
[Threonine, 0.46948206993583147]
[Tryptophan, 0.8642750767519919]
[Valine, 0.1414570037286019]
[Arginine, 0.21800185145293288]
[Glycine, 0.6201856369097423]
[Iron, 0.02817314932384808]
[Calories, 2389.2865859158715]
[Fats, -4.6871613341618215]
[Sodium, 1.4470194355714565]
[DietaryCholesterol, 1]
[Sugar, 27.991318752049967]
[MonounsaturatedFats, 32.51750696365458]
[Omega3, 47.902134223526204]
[Omega6, 47.116106105199066]
[PolyunsaturatedFats, 42.085130516764885]
[UnsaturatedFats, 65.90491012868829]
[SaturatedFats, 32.978724860399694]
[TransFats, 4.5209743582490605]
Nutrient targets TUL for Sides:
[Vanadium, 0.002177777777777778]
[Lithium, 54.41394243641231]
[Proteins, 309.6605374167298]
[Carbohydrates, 401.9394132604723]
[NetCarbohydrates, 148.34377561664164]
[Starch, 276.1937936656351]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 84.3290726585956]
[Calcium, 1.1314872612033213]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019412987427524318]
[Fluoride, 0.02176999849760211]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7013938832640173]
[Manganese, 0.0033628719725889433]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2092930842567247]
[Potassium, 5.083256259988259]
[Selenium, 0.0008428415172379553]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.0021543906355290096]
[VitaminB2, 0.0020108438868231587]
[VitaminB3, 0.028774612046188558]
[VitaminB5, 0.009621951199531718]
[VitaminB6, 0.002511740500584431]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0007620207247233596]
[VitaminB12, 4.550679695465759E-06]
[VitaminA, 0.0048641666479977905]
[VitaminC, 0.1444089746983243]
[NonProvitaminACarotenoids, 0.21761067837572515]
[AlphaCarotene, 0.21747949810519615]
[BetaCarotene, 0.21696706546805117]
[ProvitaminACarotenoids, 0.2166687857954695]
[Carotenoids, 0.21650168639341683]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.006384484829117226]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021768258935703745]
[VitaminD, 0.00021650208101434078]
[VitaminE, 0.029190600461335293]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00015811170920635394]
[Zinc, 0.01914655059075987]
[Choline, 7.463812821169132]
[Betaine, 7.622066706768002]
[Histidine, 21.33603265455518]
[Isoleucine, 21.089156969220433]
[Leucine, 20.04886146572708]
[Lysine, 20.692424855588516]
[Phenylalanine, 21.045212834215757]
[Methionine, 21.39897773189509]
[Threonine, 21.158370958824722]
[Tryptophan, 21.55316396564088]
[Valine, 20.83034589261749]
[Arginine, 20.906890740341822]
[Glycine, 21.309074525798632]
[Iron, 0.08697314932384807]
[Calories, 2824.842141471427]
[Fats, 67.90543125843075]
[Sodium, 3.1892416577936795]
[DietaryCholesterol, 1]
[Sugar, 93.32465208538329]
[MonounsaturatedFats, 32.51750696365458]
[Omega3, 47.902134223526204]
[Omega6, 47.116106105199066]
[PolyunsaturatedFats, 42.085130516764885]
[UnsaturatedFats, 65.90491012868829]
[SaturatedFats, 32.978724860399694]
[TransFats, 4.5209743582490605]