Egg Bites, Dairy-Free Pesto, Pesto Asparagus, Polyphenol Salad, Digestive Slaw, Cooled Sticky Rice, Kimchi Fried Rice, Rice, Pan Roasted Vegetables , Edamame & Veggie Rice Bowl, Pan-Fried Haddock, Boiling Kettle Water, Sweet Pea Orecchiette, Pan-Fried Salmon, SAM Salad (Salmon, Avocado, Mango), Pan-Fried Chicken Breast Fillets, Thai Dressing, Thai Chicken Salad, Roasted Zucchini, Roasted Vegetable and Goat Cheese Salad, Tahini Carrot Slaw, Sauteed Green Beans, Coconut Yogurt and Chocolate Almonds ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Meal Plan

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Shopping List

Prep

Dairy-Free Pesto🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 5 min
Servings: 1 c.
Equipment: Food Processor
  • 2 Lemons, juiced
  • 4 tbsp. Pine Nuts
  • 2 c. Fresh Basil Leaves
  • 1/2 c. Olive Oil
  • 1/4 tsp. Sea Salt & Black Pepper, to taste
  • In a food processor, combine the lemon juice, pine nuts, and basil, and process until just combined. Slowly add in the olive oil, and pulse until emulsified. Season to taste with sea salt and pepper.

Cooled Sticky Rice🌐

Total time: 30 min
Servings: 2 c.
Equipment: Stove | Slow Cooker | Pressure Cooker | Rice Cooker
  • 1 c. Short Grain Rice
  • 1 c. Water
  • Rinse the rice until the water runs clear.
  • Cook the rice according to package instructions.

Rice🌐

Total time: 30 min
Servings: 1 c.
  • 1/2 c. Rice
  • 1/2 c. Water, for rice
  • 1/2 c. Water, for evaporation
  • Rinse the rice in hot water until it blooms and the water runs clear.
  • Cook the rice according to package instructions. Store in the refrigerator.

Pan Roasted Vegetables 🌐

Total time: 45 min
Servings: 4 c.
Equipment: Oven
  • 1 c. Fresh Zucchini, diced
  • 24 Cherry Tomatoes
  • 1 c. Red Bell Peppers, diced
  • 1 c. Red Onions, diced
  • 1 c. Orange Sweet Potatoes, diced
  • 1 tbsp. Olive Oil
  • 1/8 tsp. Salt & Black Pepper
  • Preheat the oven to 400°F. Line a sheet pan with parchment paper.
  • In a large bowl, combine the zucchini, tomatoes, bell pepper, onion, and sweet potato. Add the olive oil and season with salt and pepper. Stir or toss to mix evenly.
  • Spread the vegetables out on the lines sheet pan. Roast them in the oven for 12 minutes, flip them over, and continue roasting for 15–20 minutes longer, until they're tender.

Boiling Kettle Water🌐

Total time: 5 min
Servings: 1 c.
Equipment: Stove
  • 1 c. Water
  • Boil the water in a kettle.

Pan-Fried Salmon🌐

The skin can be served or removed easily with a knife or spoon.
Total time: 15 min
Servings: 2
Equipment: Stove
  • 1 Smoked Salmon
  • 1 tsp. Olive Oil
  • 1/8 tsp. Kosher Salt & Black Pepper
  • Bring the salmon to room temperature 10 minutes before cooking.
  • Warm a large nonstick skillet with oil over medium-low heat. Season the fish with salt and pepper. Raise the heat to medium-high.
  • Place the salmon, skin-side down in the pan. Cook until golden brown and crisp on one side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch, about 3 minutes more.
  • Transfer to a plate and serve as desired.

Pan-Fried Chicken Breast Fillets🌐

If you salted and browned it right, your chicken will start with great flavor that you can further enhance with other seasonings.
Total time: 15 min
Servings: 2
Equipment: Stove
  • 1 Boneless Skinless Chicken Breasts
  • 1/2 tsp. Olive Oil
  • 1/8 tsp. Kosher Salt
  • Start with thin pieces of chicken - you can either buy it thin sliced at the store, or butterfly and pound to even thickness. Pat dry with a paper towel - moisture is the enemy of browning. Sprinkle both sides with kosher salt.
  • Get your pan nice and hot over medium-high heat (I recommend stainless steel or cast iron), until a droplet of water skitters over the surface. Add a little oil, just enough to coat, and lay down the chicken. If it does not instantly sizzle, your pan wasn't hot enough. Leave them alone for at least four minutes to develop a nice golden crust and to let the chicken release from the pan naturally.
  • At this point gently try and lift the chicken, if the pan still holds onto it, then it's not ready yet so give it another minute. Flip it over, and you should have a deep golden crust - that's where the flavor is. Cook for another 3–4 minutes until the second side also releases easily and has a nice crust.

Thai Dressing🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 5 min
Servings: 2 fl oz.
  • 1 tbsp. Coconut Aminos
  • 1 tbsp. Olive Oil
  • 1 Limes, juiced
  • 1/8 tsp. Cumin
  • 1/4 tsp. Ginger
  • 1/2 Garlic Cloves, minced
  • 1/8 tsp. Salt & Pepper, to taste
  • In a small bowl, whisk the coconut aminos, olive oil, and lime juice until well combined.
  • Next, add the cumin, ginger, and garlic.
  • Add the salt and pepper, to taste. Stir well and set aside.

Breakfast

Egg Bites🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 40 min
Servings: 6
Equipment: Oven & Stove
  • 6 Bacon Slices, cooked and chopped
  • 1/3 Yellow Onions, minced
  • 2 Garlic Cloves, minced
  • 1/2 c. Fresh Spinach, sliced
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • 6 Eggs
  • 1 tsp. Coconut Oil
  • Preheat the oven to 350°F. Line 12 muffin tins with muffin liners.
  • Melt coconut oil in a pan over medium heat, and add the onion and garlic, until translucent, about 5 minutes.
  • Add onion mixture to a bowl, along with the chopped and cooked bacon, and the eggs. Mix to combine.
  • Pour mixture into lined muffin tins, ¾ full, to allow room for the egg bite to puff.
  • Bake for 30–35 minutes, until the middles are set and not jiggly.

Lunch

Pesto Asparagus🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 22 min
Servings: 4
Equipment: Stove
  • 1 c. Dairy-Free Pesto
  • 1 tsp. Avocado Oil
  • 1 c. Asparagus Spears, tough ends trimmed
  • 2 tbsp. Pine Nuts
  • Heat oil in a large skillet over medium-high heat. Add asparagus and sauté until golden brown, about 3–5 minutes.
  • In a small skillet, over medium heat, add the pine nuts, and sauté until lightly browned. Immediately remove from heat and set aside.
  • Reduce heat to low and stir in the pesto. Cook until the asparagus is tender, about 1–2 minutes.
  • Sprinkle with pine nuts and enjoy!

Polyphenol Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 2
  • 2 c. Broccoli, chopped, not frozen
  • 1 Oranges, peeled and diced
  • 1 Yellow Bell Peppers, diced, seeds removed
  • 1/2 c. Black Walnuts
  • 1/2 c. Fresh Blueberries
  • 1/4 c. Dried Cranberries
  • 1/4 c. Broccoli Sprouts, chopped
  • 1/4 c. Fresh Dill, chopped
  • 1 Lemons, juiced
  • 1 tbsp. Extra Virgin Olive Oil
  • Mix together and enjoy!

Digestive Slaw🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 2
  • 2 c. Cabbage, shredded
  • 1 c. Carrots, shredded
  • 1 tbsp. Apple Cider Vinegar
  • 1 tbsp. Maple Syrup
  • 1 tbsp. Olive Oil
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • Toss all ingredients and serve.

Kimchi Fried Rice🌐

Ginger makes a great addition to this dish; saute it along with the garlic. To fancy the dish up a bit, serve it with a sunny-side up egg over the top.
Total time: 15 min
Servings: 2
Equipment: Stove
  • 1 c. Cooled Sticky Rice
  • 1 Green Olives
  • 1 tbsp. Olive Oil
  • 2 Garlic Cloves, very thinly sliced
  • 1/2 c. Kimchi
  • 1 tbsp. Soy Sauce
  • 1/8 tsp. Salt & Black Pepper
  • Cut the scallions in half to separate the dark-green tops from the whites. Cut the roots off the white parts, leaving as much of the scallion as possible, then cut the whites into 1-inch lengths and set aside. Slice the green tops as thinly as you can on a slight angle and set those aside.
  • Warm a large nonstick skillet or wok over high heat. Add the oil, scallion whites, and garlic and sauté for 1–2 minutes. Add the kimchi and cook for another 1–2 minutes.
  • Add the rice to the pan and let it cook for 1–2 minutes without stirring, then stir and let it sit for another 1–2 minutes. Pour the soy sauce into the pan and stir until it's evenly distributed.
  • Season the fried rice with salt and pepper, garnish with the sliced scallion greens, and serve.

Edamame & Veggie Rice Bowl🌐

Total time: 10 min
Servings: 2
  • 1/2 c. Rice
  • 1 c. Pan Roasted Vegetables
  • 1/4 c. Frozen Edamame Beans
  • 2 tbsp. Fresh Cilantro, chopped
  • 1/4 c. Avocados, diced
  • 2 tbsp. Green Onions
  • 2 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.

Dinner

Pan-Fried Haddock🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 18 min
Servings: 4
Equipment: Stove
  • 1 tbsp. Olive Oil
  • 4 Garlic Cloves, finely chopped
  • 4 tbsp. Capers
  • 4 Skinless Haddock Tenderloin Fillets, 6-ounces each
  • 2 Lemons, juiced and zested
  • 1/4 tsp. Sea Salt & Black Pepper, to taste
  • 4 c. Mixed Baby Greens
  • 2 tbsp. Olive Oil
  • 2 tbsp. Balsamic Vinegar
  • In a large skillet over medium-high heat, heat oil, garlic and capers. Cook until the garlic becomes fragrant, about 3 minutes.
  • Add the fish and lemon zest, and cook each side for 5 minutes until it browns and is cooked throughout. Drizzle with fresh lemon juice on top, season to taste with salt and pepper, and serve with cooked capers and garlic.
  • Serve alongside mixed greens, olive oil, and balsamic vinegar.

Sweet Pea Orecchiette🌐

From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 30 min
Servings: 4
Equipment: Stove
  • 1 c. Boiling Kettle Water
  • 5/4 lb. Potatoes
  • 1 c. Green Onions
  • 12 oz. Frozen Green Peas
  • 10 oz. Orecchiette, dried
  • 3 oz. Pecorino Cheese, plus extra to serve
  • 2 tbsp. Olive Oil
  • Peel the potatoes and chop into ½-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 splashes 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.

SAM Salad (Salmon, Avocado, Mango)🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 7 min
Servings: 2
  • 8 oz. Pan-Fried Salmon
  • 1 Mangos, peeled, pitted and chopped
  • 1 Avocados, peeled, pitted and chopped
  • 1/4 c. Mayonnaise
  • Add the salmon, mango and avocado into a bowl. Toss with mayo and serve.

Thai Chicken Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 26 min
Servings: 2
  • 2 Pan-Fried Chicken Breast Fillets
  • 1/4 c. Thai Dressing
  • 8 Leaves of Romaine Lettuce
  • 1 Red Bell Peppers, sliced
  • 1 Yellow Bell Peppers, sliced
  • 1/2 Red Onions, sliced
  • 2 tbsp. Green Onions, chopped, for garnish
  • 1 tbsp. Sesame Seeds, for garnish
  • Allow the chicken to cool slightly, slice into bite-sized pieces, and set aside.
  • To assemble your salad, take one large leaf of romaine lettuce and top with cooked chicken, sliced red pepper, sliced yellow pepper, and red onions.
  • Drizzle with Thai dressing and garnish with chopped green onions and sesame seeds.

Sides

Roasted 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 10–15 minutes, or until tender.

Roasted Vegetable and Goat Cheese Salad🌐

Total time: 15 min
Servings: 2
  • 2 c. Pan Roasted Vegetables
  • 2 tbsp. Balsamic Vinegar
  • 2 c. Baby Arugula
  • 1/4 c. Goat Cheese, crumbled
  • 1 tbsp. Olive Oil
  • 1/8 tsp. Salt & Black Pepper
  • Put the roasted vegetables in a medium bowl. Add the balsamic and toss to coat. Let the vegetables marinate for 10 minutes.
  • Add the arugula to the bowl and stir using a set of tongs. Plate the salad, top with the goat cheese, drizzle with the olive oil, and season with salt and pepper.

Tahini Carrot Slaw🌐

From Jamie Oliver's 5 Ingredients
Total time: 20 min
Servings: 2
Equipment: Stove & Mortar & Pestle
  • 1 tbsp. Raw Mixed Seeds
  • 1/2 Garlic Cloves
  • 1/2 Lemons
  • 4 oz. Large Mixed-Color Carrots
  • 1 Apples
  • 1/8 tsp. Salt & Black Pepper
  • 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.

Sauteed Green Beans🌐

Total time: 7 min
Servings: 2
Equipment: Stove
  • 1 c. Fresh Green Beans
  • 1/2 c. Water
  • 1 tbsp. Butter
  • 1/8 tsp. Salt & Black Pepper
  • Place beans and water in a large skillet. Bring to a boil; cook covered until beans are crisp tender, 4–6 minutes. Drain and set aside the beans.
  • In the now-empty skillet, melt butter over medium-high heat. Add beans; cook and stir until beans are tender, 1–2 minutes. Sprinkle with salt and pepper.

Snacks

Coconut Yogurt and Chocolate Almonds🌐

Total time: 5 min
Servings: 2
  • 1 c. Coconut Yogurt
  • 1 tbsp. Sliced Almonds
  • 1 tbsp. Dark Chocolate Chips (70%)
  • Combine all three. Serve and enjoy.
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Debug Logs 
02/10/2026: Building feast using .
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Nutrients for Breakfast:
Protein, Starch, Resistant_Starch, Fiber_Total_Dietary, Total_lipid_fat, Fatty_Acids_Total_Trans, Fatty_acids_total_saturated, Fatty_acids_total_monounsaturated, Fatty_acids_total_polyunsaturated, Omega_3_EPA_DHA, Omega_3_ALA, Omega_6, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Vitamin_A, Carotene_Alpha, Carotene_Beta, Thiamin_B1, Riboflavin_B2, Niacin_B3, Pantothenic_Acid_B5, Vitamin_B_6, Folate_B9, Vitamin_B_12, Vitamin_C, Vitamin_K, Sodium_Na, Calcium_Ca, Potassium_K, Magnesium_Mg, Phosphorus_P, Iron_Fe, Zinc_Zn, Copper_Cu, Manganese_Mn, Selenium_Se, Iodine_I, Molybdenum_Mo, Energy_KCalorie, Lutein_Zeaxanthin, Choline
Nutrient targets RDA for Breakfast:
[Protein, 13.715303467235376]
[Starch, 95.36522552374225]
[Resistant_Starch, 9.504972052886547]
[Fiber_Total_Dietary, 5.136018074954991]
[Total_lipid_fat, 13.712093104826957]
[Fatty_Acids_Total_Trans, 2.382909765935626]
[Fatty_acids_total_saturated, 9.161452461377154]
[Fatty_acids_total_monounsaturated, 66.89751795929979]
[Fatty_acids_total_polyunsaturated, 9.277383447216035]
[Omega_3_EPA_DHA, 0.2548477647007657]
[Omega_3_ALA, 1.7628165504416249]
[Omega_6, 13.207474259882948]
[Histidine, -0.5834626734547278]
[Isoleucine, -1.857198459959765]
[Leucine, 34.21188346243412]
[Lysine, 2.2124787006779885]
[Phenylalanine, 1.8429501124693854]
[Methionine, -0.2745418772997939]
[Threonine, -1.5877212799944795]
[Tryptophan, 0.03969584860755332]
[Valine, -2.3794234762996305]
[Arginine, 29.66761939649703]
[Glycine, 0.8729267740694454]
[Vitamin_A, 0.001021637368691217]
[Carotene_Alpha, 0.0013950667248424592]
[Carotene_Beta, -0.0011253253885294418]
[Thiamin_B1, 0.0009561863607290119]
[Riboflavin_B2, 0.0006200805871919056]
[Niacin_B3, 0.012471659121467096]
[Pantothenic_Acid_B5, 0.007364345582551638]
[Vitamin_B_6, 0.0002641820039568075]
[Folate_B9, -5.526433170079348E-05]
[Vitamin_B_12, 3.424457189356036E-06]
[Vitamin_C, -0.3263248118698037]
[Vitamin_K, -0.00018888641751372892]
[Sodium_Na, 0.4542632721673101]
[Calcium_Ca, 1.3350571618725757]
[Potassium_K, -0.7791087391882289]
[Magnesium_Mg, 0.10005983203554267]
[Phosphorus_P, -0.5230134314900069]
[Iron_Fe, 0.012576518934009295]
[Zinc_Zn, 0.0020071116092466863]
[Copper_Cu, -0.0013560345990565122]
[Manganese_Mn, -0.006216113157128414]
[Selenium_Se, -5.667598167893465E-05]
[Iodine_I, 0.0002711543977911479]
[Molybdenum_Mo, 4.402737932666072E-05]
[Energy_KCalorie, 1254.4052013087198]
[Lutein_Zeaxanthin, -0.00046279315395508693]
[Choline, 0.36158181114689525]
Nutrient targets TUL for Breakfast:
[Protein, 149.13197013390203]
[Starch, 388.76800330152]
[Resistant_Starch, 23.04663871955321]
[Fiber_Total_Dietary, 61.559629186066104]
[Total_lipid_fat, 88.9435745863084]
[Fatty_Acids_Total_Trans, 4.8906258153183435]
[Fatty_acids_total_saturated, 34.23861295520431]
[Fatty_acids_total_monounsaturated, 154.66757968769485]
[Fatty_acids_total_polyunsaturated, 37.36380320030245]
[Omega_3_EPA_DHA, 0.5557736906266916]
[Omega_3_ALA, 4.772075809700884]
[Omega_6, 38.28463475371011]
[Histidine, 20.857509548767492]
[Isoleucine, 19.583773762262457]
[Leucine, 73.7084112402119]
[Lysine, 9.660395367344654]
[Phenylalanine, 23.7353112235805]
[Methionine, 21.16643034492243]
[Threonine, 19.853250942227742]
[Tryptophan, 9.293168070829775]
[Valine, 19.06154874592259]
[Arginine, 63.5217860631637]
[Glycine, 31.341676774069445]
[Vitamin_A, 0.00621260959091344]
[Carotene_Alpha, 0.006586038947064682]
[Carotene_Beta, 0.0040656468336927815]
[Thiamin_B1, 0.0036645196940623447]
[Riboflavin_B2, 0.003102719476080795]
[Niacin_B3, 0.05986749245480044]
[Pantothenic_Acid_B5, 0.018649067804773857]
[Vitamin_B_6, 0.2230245986706235]
[Folate_B9, 0.0012989023349658734]
[Vitamin_B_12, 8.841123856022701E-06]
[Vitamin_C, 4.0182932436857515]
[Vitamin_K, 0.0016392385824862711]
[Sodium_Na, 2.259818827722867]
[Calcium_Ca, 4.720473828539242]
[Potassium_K, 5.088946816367326]
[Magnesium_Mg, 0.8899903875910983]
[Phosphorus_P, 6.924903235176659]
[Iron_Fe, 0.07351401893400929]
[Zinc_Zn, 0.07422933383146892]
[Copper_Cu, 0.019182159845387934]
[Manganese_Mn, 0.014547775731760474]
[Selenium_Se, 0.0007219698516543985]
[Iodine_I, 0.0024152516200133703]
[Molybdenum_Mo, 0.00445635376821555]
[Energy_KCalorie, 1705.7940901976085]
[Lutein_Zeaxanthin, 0.04196776240160047]
[Choline, 7.301685977813562]
Nutrients for Lunch:
Protein, Starch, Resistant_Starch, Fiber_Total_Dietary, Total_lipid_fat, Fatty_Acids_Total_Trans, Fatty_acids_total_saturated, Fatty_acids_total_monounsaturated, Fatty_acids_total_polyunsaturated, Omega_3_EPA_DHA, Omega_3_ALA, Omega_6, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Vitamin_A, Carotene_Alpha, Carotene_Beta, Thiamin_B1, Riboflavin_B2, Niacin_B3, Pantothenic_Acid_B5, Vitamin_B_6, Folate_B9, Vitamin_B_12, Vitamin_C, Vitamin_K, Sodium_Na, Calcium_Ca, Potassium_K, Magnesium_Mg, Phosphorus_P, Iron_Fe, Zinc_Zn, Copper_Cu, Manganese_Mn, Selenium_Se, Iodine_I, Molybdenum_Mo, Energy_KCalorie, Lutein_Zeaxanthin, Choline
Nutrient targets RDA for Lunch:
[Protein, 16.45836416068245]
[Starch, 114.4382706284907]
[Resistant_Starch, 11.405966463463853]
[Fiber_Total_Dietary, 6.163221689945988]
[Total_lipid_fat, 16.454511725792347]
[Fatty_Acids_Total_Trans, 2.8594917191227514]
[Fatty_acids_total_saturated, 10.993742953652584]
[Fatty_acids_total_monounsaturated, 80.27702155115973]
[Fatty_acids_total_polyunsaturated, 11.132860136659241]
[Omega_3_EPA_DHA, 0.3058173176409188]
[Omega_3_ALA, 2.11537986052995]
[Omega_6, 15.848969111859537]
[Histidine, -0.7001552081456732]
[Isoleucine, -2.228638151951718]
[Leucine, 41.05426015492094]
[Lysine, 2.654974440813586]
[Phenylalanine, 2.211540134963262]
[Methionine, -0.32945025275975265]
[Threonine, -1.9052655359933752]
[Tryptophan, 0.04763501832906397]
[Valine, -2.8553081715595563]
[Arginine, 35.60114327579643]
[Glycine, 1.0475121288833342]
[Vitamin_A, 0.0012259648424294604]
[Carotene_Alpha, 0.001674080069810951]
[Carotene_Beta, -0.00135039046623533]
[Thiamin_B1, 0.0011474236328748142]
[Riboflavin_B2, 0.0007440967046302866]
[Niacin_B3, 0.014965990945760514]
[Pantothenic_Acid_B5, 0.008837214699061964]
[Vitamin_B_6, 0.000317018404748169]
[Folate_B9, -6.631719804095216E-05]
[Vitamin_B_12, 4.109348627227242E-06]
[Vitamin_C, -0.3915897742437644]
[Vitamin_K, -0.00022666370101647468]
[Sodium_Na, 0.545115926600772]
[Calcium_Ca, 1.6020685942470907]
[Potassium_K, -0.9349304870258746]
[Magnesium_Mg, 0.12007179844265119]
[Phosphorus_P, -0.6276161177880082]
[Iron_Fe, 0.015091822720811152]
[Zinc_Zn, 0.0024085339310960232]
[Copper_Cu, -0.0016272415188678144]
[Manganese_Mn, -0.007459335788554096]
[Selenium_Se, -6.801117801472157E-05]
[Iodine_I, 0.00032538527734937744]
[Molybdenum_Mo, 5.2832855191992856E-05]
[Energy_KCalorie, 1505.2862415704637]
[Lutein_Zeaxanthin, -0.0005553517847461043]
[Choline, 0.43389817337627423]
Nutrient targets TUL for Lunch:
[Protein, 178.95836416068244]
[Starch, 466.5216039618239]
[Resistant_Starch, 27.655966463463848]
[Fiber_Total_Dietary, 73.87155502327931]
[Total_lipid_fat, 106.73228950357007]
[Fatty_Acids_Total_Trans, 5.868750978382011]
[Fatty_acids_total_saturated, 41.086335546245174]
[Fatty_acids_total_monounsaturated, 185.6010956252338]
[Fatty_acids_total_polyunsaturated, 44.836563840362935]
[Omega_3_EPA_DHA, 0.6669284287520297]
[Omega_3_ALA, 5.726490971641061]
[Omega_6, 45.94156170445212]
[Histidine, 25.02901145852099]
[Isoleucine, 23.500528514714944]
[Leucine, 88.45009348825427]
[Lysine, 11.592474440813582]
[Phenylalanine, 28.482373468296593]
[Methionine, 25.399716413906912]
[Threonine, 23.82390113067329]
[Tryptophan, 11.151801684995728]
[Valine, 22.873858495107104]
[Arginine, 76.22614327579643]
[Glycine, 37.61001212888333]
[Vitamin_A, 0.007455131509096127]
[Carotene_Alpha, 0.007903246736477618]
[Carotene_Beta, 0.004878776200431337]
[Thiamin_B1, 0.004397423632874813]
[Riboflavin_B2, 0.0037232633712969533]
[Niacin_B3, 0.07184099094576052]
[Pantothenic_Acid_B5, 0.022378881365728628]
[Vitamin_B_6, 0.2676295184047482]
[Folate_B9, 0.0015586828019590478]
[Vitamin_B_12, 1.0609348627227242E-05]
[Vitamin_C, 4.821951892422901]
[Vitamin_K, 0.001967086298983525]
[Sodium_Na, 2.7117825932674395]
[Calcium_Ca, 5.66456859424709]
[Potassium_K, 6.106736179640791]
[Magnesium_Mg, 1.0679884651093179]
[Phosphorus_P, 8.30988388221199]
[Iron_Fe, 0.08821682272081113]
[Zinc_Zn, 0.08907520059776268]
[Copper_Cu, 0.023018591814465517]
[Manganese_Mn, 0.017457330878112565]
[Selenium_Se, 0.0008663638219852781]
[Iodine_I, 0.0028983019440160435]
[Molybdenum_Mo, 0.005347624521858659]
[Energy_KCalorie, 2046.95290823713]
[Lutein_Zeaxanthin, 0.050361314881920555]
[Choline, 8.762023173376273]
Nutrients for Dinner:
Protein, Starch, Resistant_Starch, Fiber_Total_Dietary, Total_lipid_fat, Fatty_Acids_Total_Trans, Fatty_acids_total_saturated, Fatty_acids_total_monounsaturated, Fatty_acids_total_polyunsaturated, Omega_3_EPA_DHA, Omega_3_ALA, Omega_6, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Vitamin_A, Carotene_Alpha, Carotene_Beta, Thiamin_B1, Riboflavin_B2, Niacin_B3, Pantothenic_Acid_B5, Vitamin_B_6, Folate_B9, Vitamin_B_12, Vitamin_C, Vitamin_K, Sodium_Na, Calcium_Ca, Potassium_K, Magnesium_Mg, Phosphorus_P, Iron_Fe, Zinc_Zn, Copper_Cu, Manganese_Mn, Selenium_Se, Iodine_I, Molybdenum_Mo, Energy_KCalorie, Lutein_Zeaxanthin, Choline
Nutrient targets RDA for Dinner:
[Protein, 19.201424854129527]
[Starch, 133.51131573323914]
[Resistant_Starch, 13.306960874041163]
[Fiber_Total_Dietary, 7.190425304936986]
[Total_lipid_fat, 19.19693034675774]
[Fatty_Acids_Total_Trans, 3.3360736723098765]
[Fatty_acids_total_saturated, 12.826033445928015]
[Fatty_acids_total_monounsaturated, 93.65652514301969]
[Fatty_acids_total_polyunsaturated, 12.988336826102447]
[Omega_3_EPA_DHA, 0.35678687058107195]
[Omega_3_ALA, 2.4679431706182746]
[Omega_6, 18.490463963836127]
[Histidine, -0.8168477428366188]
[Isoleucine, -2.6000778439436707]
[Leucine, 47.89663684740776]
[Lysine, 3.0974701809491836]
[Phenylalanine, 2.5801301574571394]
[Methionine, -0.3843586282197114]
[Threonine, -2.222809791992271]
[Tryptophan, 0.05557418805057464]
[Valine, -3.3311928668194826]
[Arginine, 41.53466715509584]
[Glycine, 1.2220974836972234]
[Vitamin_A, 0.0014302923161677037]
[Carotene_Alpha, 0.0019530934147794427]
[Carotene_Beta, -0.0015754555439412186]
[Thiamin_B1, 0.0013386609050206166]
[Riboflavin_B2, 0.0008681128220686678]
[Niacin_B3, 0.017460322770053934]
[Pantothenic_Acid_B5, 0.010310083815572291]
[Vitamin_B_6, 0.0003698548055395305]
[Folate_B9, -7.737006438111086E-05]
[Vitamin_B_12, 4.7942400650984495E-06]
[Vitamin_C, -0.4568547366177252]
[Vitamin_K, -0.0002644409845192205]
[Sodium_Na, 0.635968581034234]
[Calcium_Ca, 1.8690800266216059]
[Potassium_K, -1.0907522348635204]
[Magnesium_Mg, 0.14008376484975973]
[Phosphorus_P, -0.7322188040860096]
[Iron_Fe, 0.01760712650761301]
[Zinc_Zn, 0.0028099562529453606]
[Copper_Cu, -0.001898448438679117]
[Manganese_Mn, -0.00870255841997978]
[Selenium_Se, -7.93463743505085E-05]
[Iodine_I, 0.000379616156907607]
[Molybdenum_Mo, 6.163833105732501E-05]
[Energy_KCalorie, 1756.1672818322077]
[Lutein_Zeaxanthin, -0.0006479104155371217]
[Choline, 0.5062145356056533]
Nutrient targets TUL for Dinner:
[Protein, 208.78475818746284]
[Starch, 544.275204622128]
[Resistant_Starch, 32.265294207374495]
[Fiber_Total_Dietary, 86.18348086049254]
[Total_lipid_fat, 124.52100442083176]
[Fatty_Acids_Total_Trans, 6.84687614144568]
[Fatty_acids_total_saturated, 47.93405813728604]
[Fatty_acids_total_monounsaturated, 216.53461156277277]
[Fatty_acids_total_polyunsaturated, 52.30932448042343]
[Omega_3_EPA_DHA, 0.7780831668773681]
[Omega_3_ALA, 6.680906133581238]
[Omega_6, 53.598488655194146]
[Histidine, 29.20051336827449]
[Isoleucine, 27.417283267167438]
[Leucine, 103.19177573629665]
[Lysine, 13.524553514282514]
[Phenylalanine, 33.2294357130127]
[Methionine, 29.6330024828914]
[Threonine, 27.79455131911884]
[Tryptophan, 13.010435299161685]
[Valine, 26.686168244291625]
[Arginine, 88.93050048842917]
[Glycine, 43.87834748369722]
[Vitamin_A, 0.008697653427278814]
[Carotene_Alpha, 0.009220454525890555]
[Carotene_Beta, 0.005691905567169893]
[Thiamin_B1, 0.005130327571687282]
[Riboflavin_B2, 0.004343807266513113]
[Niacin_B3, 0.08381448943672061]
[Pantothenic_Acid_B5, 0.0261086949266834]
[Vitamin_B_6, 0.31223443813887286]
[Folate_B9, 0.0018184632689522227]
[Vitamin_B_12, 1.2377573398431782E-05]
[Vitamin_C, 5.625610541160052]
[Vitamin_K, 0.002294934015480779]
[Sodium_Na, 3.163746358812013]
[Calcium_Ca, 6.608663359954939]
[Potassium_K, 7.124525542914256]
[Magnesium_Mg, 1.2459865426275374]
[Phosphorus_P, 9.694864529247322]
[Iron_Fe, 0.102919626507613]
[Zinc_Zn, 0.10392106736405647]
[Copper_Cu, 0.026855023783543104]
[Manganese_Mn, 0.02036688602446466]
[Selenium_Se, 0.001010757792316158]
[Iodine_I, 0.0033813522680187177]
[Molybdenum_Mo, 0.006238895275501769]
[Energy_KCalorie, 2388.111726276652]
[Lutein_Zeaxanthin, 0.058754867362240656]
[Choline, 10.222360368938986]
Nutrients for Sides:
Protein, Starch, Resistant_Starch, Fiber_Total_Dietary, Total_lipid_fat, Fatty_Acids_Total_Trans, Fatty_acids_total_saturated, Fatty_acids_total_monounsaturated, Fatty_acids_total_polyunsaturated, Omega_3_EPA_DHA, Omega_3_ALA, Omega_6, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Vitamin_A, Carotene_Alpha, Carotene_Beta, Thiamin_B1, Riboflavin_B2, Niacin_B3, Pantothenic_Acid_B5, Vitamin_B_6, Folate_B9, Vitamin_B_12, Vitamin_C, Vitamin_K, Sodium_Na, Calcium_Ca, Potassium_K, Magnesium_Mg, Phosphorus_P, Iron_Fe, Zinc_Zn, Copper_Cu, Manganese_Mn, Selenium_Se, Iodine_I, Molybdenum_Mo, Energy_KCalorie, Lutein_Zeaxanthin, Choline
Nutrient targets RDA for Sides:
[Protein, 5.48612138689415]
[Starch, 38.146090209496904]
[Resistant_Starch, 3.8019888211546182]
[Fiber_Total_Dietary, 2.054407229981996]
[Total_lipid_fat, 5.484837241930783]
[Fatty_Acids_Total_Trans, 0.9531639063742504]
[Fatty_acids_total_saturated, 3.6645809845508617]
[Fatty_acids_total_monounsaturated, 26.759007183719916]
[Fatty_acids_total_polyunsaturated, 3.7109533788864137]
[Omega_3_EPA_DHA, 0.10193910588030626]
[Omega_3_ALA, 0.70512662017665]
[Omega_6, 5.282989703953179]
[Histidine, -0.2333850693818911]
[Isoleucine, -0.742879383983906]
[Leucine, 13.684753384973648]
[Lysine, 0.8849914802711953]
[Phenylalanine, 0.7371800449877541]
[Methionine, -0.10981675091991755]
[Threonine, -0.6350885119977918]
[Tryptophan, 0.015878339443021326]
[Valine, -0.9517693905198521]
[Arginine, 11.867047758598812]
[Glycine, 0.34917070962777813]
[Vitamin_A, 0.0004086549474764868]
[Carotene_Alpha, 0.0005580266899369836]
[Carotene_Beta, -0.00045013015541177674]
[Thiamin_B1, 0.0003824745442916048]
[Riboflavin_B2, 0.0002480322348767622]
[Niacin_B3, 0.004988663648586839]
[Pantothenic_Acid_B5, 0.002945738233020655]
[Vitamin_B_6, 0.000105672801582723]
[Folate_B9, -2.210573268031739E-05]
[Vitamin_B_12, 1.3697828757424142E-06]
[Vitamin_C, -0.1305299247479215]
[Vitamin_K, -7.555456700549156E-05]
[Sodium_Na, 0.18170530886692404]
[Calcium_Ca, 0.5340228647490303]
[Potassium_K, -0.31164349567529154]
[Magnesium_Mg, 0.04002393281421707]
[Phosphorus_P, -0.20920537259600275]
[Iron_Fe, 0.005030607573603718]
[Zinc_Zn, 0.0008028446436986745]
[Copper_Cu, -0.0005424138396226048]
[Manganese_Mn, -0.0024864452628513656]
[Selenium_Se, -2.267039267157386E-05]
[Iodine_I, 0.00010846175911645915]
[Molybdenum_Mo, 1.761095173066429E-05]
[Energy_KCalorie, 501.7620805234879]
[Lutein_Zeaxanthin, -0.00018511726158203478]
[Choline, 0.1446327244587581]
Nutrient targets TUL for Sides:
[Protein, 59.65278805356081]
[Starch, 155.507201320608]
[Resistant_Starch, 9.218655487821284]
[Fiber_Total_Dietary, 24.62385167442644]
[Total_lipid_fat, 35.57742983452336]
[Fatty_Acids_Total_Trans, 1.9562503261273372]
[Fatty_acids_total_saturated, 13.695445182081725]
[Fatty_acids_total_monounsaturated, 61.867031875077934]
[Fatty_acids_total_polyunsaturated, 14.94552128012098]
[Omega_3_EPA_DHA, 0.22230947625067662]
[Omega_3_ALA, 1.9088303238803537]
[Omega_6, 15.313853901484043]
[Histidine, 8.343003819506997]
[Isoleucine, 7.833509504904982]
[Leucine, 29.48336449608476]
[Lysine, 3.864158146937861]
[Phenylalanine, 9.494124489432199]
[Methionine, 8.46657213796897]
[Threonine, 7.941300376891096]
[Tryptophan, 3.71726722833191]
[Valine, 7.624619498369036]
[Arginine, 25.40871442526548]
[Glycine, 12.536670709627776]
[Vitamin_A, 0.002485043836365376]
[Carotene_Alpha, 0.0026344155788258724]
[Carotene_Beta, 0.0016262587334771124]
[Thiamin_B1, 0.0014658078776249377]
[Riboflavin_B2, 0.001241087790432318]
[Niacin_B3, 0.023946996981920175]
[Pantothenic_Acid_B5, 0.007459627121909543]
[Vitamin_B_6, 0.0892098394682494]
[Folate_B9, 0.0005195609339863493]
[Vitamin_B_12, 3.5364495424090806E-06]
[Vitamin_C, 1.6073172974743006]
[Vitamin_K, 0.0006556954329945084]
[Sodium_Na, 0.9039275310891466]
[Calcium_Ca, 1.8881895314156967]
[Potassium_K, 2.0355787265469303]
[Magnesium_Mg, 0.3559961550364393]
[Phosphorus_P, 2.7699612940706633]
[Iron_Fe, 0.029405607573603713]
[Zinc_Zn, 0.029691733532587562]
[Copper_Cu, 0.007672863938155174]
[Manganese_Mn, 0.005819110292704189]
[Selenium_Se, 0.0002887879406617594]
[Iodine_I, 0.000966100648005348]
[Molybdenum_Mo, 0.0017825415072862197]
[Energy_KCalorie, 682.3176360790434]
[Lutein_Zeaxanthin, 0.016787104960640186]
[Choline, 2.9206743911254245]
Nutrients for Snacks:
Protein, Starch, Resistant_Starch, Fiber_Total_Dietary, Total_lipid_fat, Fatty_Acids_Total_Trans, Fatty_acids_total_saturated, Fatty_acids_total_monounsaturated, Fatty_acids_total_polyunsaturated, Omega_3_EPA_DHA, Omega_3_ALA, Omega_6, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Vitamin_A, Carotene_Alpha, Carotene_Beta, Thiamin_B1, Riboflavin_B2, Niacin_B3, Pantothenic_Acid_B5, Vitamin_B_6, Folate_B9, Vitamin_B_12, Vitamin_C, Vitamin_K, Sodium_Na, Calcium_Ca, Potassium_K, Magnesium_Mg, Phosphorus_P, Iron_Fe, Zinc_Zn, Copper_Cu, Manganese_Mn, Selenium_Se, Iodine_I, Molybdenum_Mo, Energy_KCalorie, Lutein_Zeaxanthin, Choline
Nutrient targets RDA for Snacks:
[Protein, 2.743060693447075]
[Starch, 19.073045104748452]
[Resistant_Starch, 1.9009944105773091]
[Fiber_Total_Dietary, 1.027203614990998]
[Total_lipid_fat, 2.7424186209653914]
[Fatty_Acids_Total_Trans, 0.4765819531871252]
[Fatty_acids_total_saturated, 1.8322904922754308]
[Fatty_acids_total_monounsaturated, 13.379503591859958]
[Fatty_acids_total_polyunsaturated, 1.8554766894432069]
[Omega_3_EPA_DHA, 0.05096955294015313]
[Omega_3_ALA, 0.352563310088325]
[Omega_6, 2.6414948519765895]
[Histidine, -0.11669253469094555]
[Isoleucine, -0.371439691991953]
[Leucine, 6.842376692486824]
[Lysine, 0.44249574013559767]
[Phenylalanine, 0.36859002249387707]
[Methionine, -0.054908375459958775]
[Threonine, -0.3175442559988959]
[Tryptophan, 0.007939169721510663]
[Valine, -0.47588469525992605]
[Arginine, 5.933523879299406]
[Glycine, 0.17458535481388907]
[Vitamin_A, 0.0002043274737382434]
[Carotene_Alpha, 0.0002790133449684918]
[Carotene_Beta, -0.00022506507770588837]
[Thiamin_B1, 0.0001912372721458024]
[Riboflavin_B2, 0.0001240161174383811]
[Niacin_B3, 0.0024943318242934194]
[Pantothenic_Acid_B5, 0.0014728691165103276]
[Vitamin_B_6, 5.28364007913615E-05]
[Folate_B9, -1.1052866340158695E-05]
[Vitamin_B_12, 6.848914378712071E-07]
[Vitamin_C, -0.06526496237396075]
[Vitamin_K, -3.777728350274578E-05]
[Sodium_Na, 0.09085265443346202]
[Calcium_Ca, 0.26701143237451513]
[Potassium_K, -0.15582174783764577]
[Magnesium_Mg, 0.020011966407108533]
[Phosphorus_P, -0.10460268629800137]
[Iron_Fe, 0.002515303786801859]
[Zinc_Zn, 0.00040142232184933724]
[Copper_Cu, -0.0002712069198113024]
[Manganese_Mn, -0.0012432226314256828]
[Selenium_Se, -1.133519633578693E-05]
[Iodine_I, 5.4230879558229575E-05]
[Molybdenum_Mo, 8.805475865332144E-06]
[Energy_KCalorie, 250.88104026174395]
[Lutein_Zeaxanthin, -9.255863079101739E-05]
[Choline, 0.07231636222937905]
Nutrient targets TUL for Snacks:
[Protein, 29.826394026780406]
[Starch, 77.753600660304]
[Resistant_Starch, 4.609327743910642]
[Fiber_Total_Dietary, 12.31192583721322]
[Total_lipid_fat, 17.78871491726168]
[Fatty_Acids_Total_Trans, 0.9781251630636686]
[Fatty_acids_total_saturated, 6.847722591040863]
[Fatty_acids_total_monounsaturated, 30.933515937538967]
[Fatty_acids_total_polyunsaturated, 7.47276064006049]
[Omega_3_EPA_DHA, 0.11115473812533831]
[Omega_3_ALA, 0.9544151619401768]
[Omega_6, 7.6569269507420215]
[Histidine, 4.171501909753498]
[Isoleucine, 3.916754752452491]
[Leucine, 14.74168224804238]
[Lysine, 1.9320790734689306]
[Phenylalanine, 4.7470622447160995]
[Methionine, 4.233286068984485]
[Threonine, 3.970650188445548]
[Tryptophan, 1.858633614165955]
[Valine, 3.812309749184518]
[Arginine, 12.70435721263274]
[Glycine, 6.268335354813888]
[Vitamin_A, 0.001242521918182688]
[Carotene_Alpha, 0.0013172077894129362]
[Carotene_Beta, 0.0008131293667385562]
[Thiamin_B1, 0.0007329039388124689]
[Riboflavin_B2, 0.000620543895216159]
[Niacin_B3, 0.011973498490960088]
[Pantothenic_Acid_B5, 0.0037298135609547716]
[Vitamin_B_6, 0.0446049197341247]
[Folate_B9, 0.00025978046699317464]
[Vitamin_B_12, 1.7682247712045403E-06]
[Vitamin_C, 0.8036586487371503]
[Vitamin_K, 0.0003278477164972542]
[Sodium_Na, 0.4519637655445733]
[Calcium_Ca, 0.9440947657078483]
[Potassium_K, 1.0177893632734651]
[Magnesium_Mg, 0.17799807751821964]
[Phosphorus_P, 1.3849806470353316]
[Iron_Fe, 0.014702803786801857]
[Zinc_Zn, 0.014845866766293781]
[Copper_Cu, 0.003836431969077587]
[Manganese_Mn, 0.0029095551463520944]
[Selenium_Se, 0.0001443939703308797]
[Iodine_I, 0.000483050324002674]
[Molybdenum_Mo, 0.0008912707536431098]
[Energy_KCalorie, 341.1588180395217]
[Lutein_Zeaxanthin, 0.008393552480320093]
[Choline, 1.4603371955627122]