Spiced Lentils, Quick Crispy Duck, Sticky Teriyaki Aubergine, BPA-Banishing Fruit Salad, Fruit Salad, Pasta w/ Sun-Dried Tomatoes, Hoisin Bok Choy Rice, Stovetop Bacon Slices, Buttered Sweet Corn w/ Bacon, Steamed Asparagus, 5-Ingredient Granola ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Meal Plan

Click on the 🌐 to manage a recipe and its ingredients.

Shopping List

Prep

Stovetop Bacon Slices🌐

Total time: 15 min
Servings: 4
Equipment: Stove
  • 4 Bacon Slices
  • 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.

Breakfast

Spiced Lentils🌐

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

Lunch

Quick Crispy Duck🌐

From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 22 min
Servings: 2
Equipment: Stove
  • 2 Duck Breast Fillets, Skin On
  • 1/4 tsp. Sea Salt & Black Pepper
  • 1 oz. Fresh Sage
  • 1/2 lb. Purple Broccolini
  • 1 Large Oranges
  • 1 tsp. Red Wine Vinegar
  • 1/8 tsp. Salt & Pepper
  • 15 oz. Canned Cannellini Beans
  • Score the duck skin, rub all over with sea salt and black pepper, then place the fillets skin-side down in a cold non-stick frying pan and turn the heat on to medium. Cook for 8 minutes without moving the duck, until the fat is well rendered, and the skin is golden and crisp. Turn the duck over and cook for a further 4 minutes, basting with the fat.
  • Meanwhile, pick the sage leaves. Trim the broccolini stalks, halving the stems lengthways. Top and tail the orange, trim off the skin and slice into rounds or segments, and toss with 1 teaspoon of red wine vinegar and a small pinch of salt and pepper.
  • When the time's up, remove the duck to a plate and rest, leaving the pan on the heat. Add the sage leaves for 1 minute, or until crispy, jiggling the pan occasionally and transferring them to the duck plate as you go. Cook the broccolini in the pan for 4 minutes, or until lightly charred. Pour in the beans (juices and all), then cover and cook for 3 minutes.
  • Season to perfection, divide between plates and drizzle over any resting juices. Slice the duck and range on top, and scatter over the crispy sage and orange.

Sticky Teriyaki Aubergine🌐

From Jamie Oliver's 5 Ingredients
Total time: 20 min
Servings: 2
Equipment: Stove
  • 1 Eggplants, 14 oz
  • 4 Green Onions
  • 1 Fresh Red Chilies | Fresh Yellow Chilies
  • 3/4 oz. Unsalted Peanuts
  • 2 tbsp. Teriyaki Sauce
  • 1/4 tsp. Sea Salt & Black Pepper
  • 1 tbsp. Olive Oil
  • Put a 10-inch non-stick frying pan on a high heat and pour in 1 cup of water. Halve the eggplant lengthways, quickly slash the flesh of each half a few times and place face-down in the pan, then season with sea salt and black pepper. Cover and cook for 10 minutes, or until it boils dry and begins to sizzle (listen for the change in sound).
  • Meanwhile, trim the scallions. Cut the whites into 1¼-inch lengths at an angle and put aside.
  • Seed the chili and finely slice lengthways with the green part of the scallions. Place both in a bowl of ice-cold water and put aside to crisp up.
  • When the eggplant starts to sizzle, add 1 tablespoon of olive oil, the white scallions, and the peanuts to the pan, stirring regularly.
  • After 2 minutes, add a splash of water, drizzle in the teriyaki, and reduce to a medium heat.
  • Turn the eggplant, jiggle the pan and let it get sticky for a few minutes, then dish up, sprinkled with the drained green scallions and chili.

BPA-Banishing Fruit Salad🌐

Total time: 10 min
Servings: 4
  • 1 Oranges, segmented
  • 1/2 c. Grapes, halved
  • 1/2 c. Fresh Strawberries, quartered
  • 1 Apples, cored and diced
  • 1 Bananas, diced
  • Combine all ingredients in a bowl and enjoy!

Fruit Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 8
  • 4 c. Fresh Strawberries, sliced
  • 1 tbsp. Maple Syrup
  • 2 c. Fresh Blueberries
  • 2 c. Watermelon, diced
  • 1 c. Yambean (Jicama), diced
  • 1 Limes, juiced
  • 3/2 tbsp. Honey
  • 1 tbsp. Fresh Mint Leaves, minced
  • Place strawberries in a large bowl and toss to coat in the maple syrup.
  • Add blueberries, watermelon, and jicama to the bowl.
  • In a small bowl, stir together lime juice, honey and mint. Pour over fruit and toss to coat.

Dinner

Pasta w/ Sun-Dried Tomatoes🌐

If you find the presentation too fussy, you can toss the tomato and raddicchio mixture with the pasta in a large bowl before serving, then sprinkle the spring onions and toasted pine nuts on top.
Total time: 20 min
Servings: 4
Equipment: Stove
  • 3 tbsp. Pine Nuts
  • 12 oz. Mixed-Color Tagliatelle Pasta
  • 3 tbsp. Extra Virgin Olive Oil
  • 2 tbsp. Sun-Dried Tomato Paste
  • 2 Sun-Dried Tomatoes, drained, cut into very thin slivers
  • 3/2 oz. Fresh Radicchio Leaves , finely shredded
  • 4 Spring Onions, thinly slices into rings
  • 1/8 tsp. Salt & Black Pepper
  • Put the pine nuts in a non-stick frying pan and toss over a low to medium heat for 1–2 minutes or until they are lightly toasted and golden. Remove from the pan and set aside.
  • Cook the pasta in two large pans of lightly salted water for 10–12 minutes, using one pan for each color to keep.
  • When the pasta is cooking, heat 1 tbsp of the oil in a medium pan, or frying pan. Add the sun-dried tomato paste and the sun-dried tomatoes, then stir in 2 ladlefuls of the water used for cooking the pasta. Simmer until the sauce is slightly reduced, stirring constantly.
  • Mix in the shredded radicchio, then taste and season if necessary. Keep on a low heat. Drain the paglia e fieno, keeping the colors separate, and return the pasta to the pans. Add about 1 tbsp of oil to each pan and toss over a medium to high heat until the pasta if glistening with oil.
  • Arrange a portion of the green and white pasta in each of 4–6 warmed bowls, then spoon the sun-dried tomato and radicchio mixture in the center. Sprinkle the spring onions and pine nuts over the top and serve immediately. Before eating, each diner should toss the sauce ingredients with the pasta.

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
  • 2 Fresh Mixed-Color Chilies
  • 1 Bok Choy, 8 oz
  • 2 tbsp. Hoisin Sauce
  • 1 tbsp. Red Wine Vinegar, to taste
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • 1 tbsp. Olive Oil, to taste
  • 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 green 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.

Sides

Buttered Sweet Corn w/ Bacon🌐

Total time: 15 min
Servings: 4
Equipment: Stove
  • 4 Stovetop Bacon Slices, chopped
  • 3 tbsp. Unsalted 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
  • Melt butter in a skillet then, when it begins to foam, start swirling the skillet until the butter reaches a caramel brown color.
  • Add sweet corn, green onions, bourbon, maple syrup, salt, and pepper then turn the heat up slightly and toss to combine. Sauté 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.

Steamed Asparagus🌐

Total time: 10 min
Servings: 4 oz.
Equipment: Stove
  • 1/2 c. Asparagus Spears
  • Bring a pot of water to a boil. Trim off the woody ends of the asparagus.
  • Set a steaming basket above the boiling water and lay the asparagus in the basket. Cover the pot and steaming basket with a lid. Steam for 7 minutes.

Snacks

5-Ingredient Granola🌐

The greater variety of seeds and nuts that you use in the granola, the better it will be. You can also mix dried fruit like cranberries or raisins into the granola once it comes out of the oven.
Total time: 35 min
Servings: 4 c.
Equipment: Oven
  • 4 tbsp. Salted Butter, melted
  • 1/4 c. Light Brown Sugar, packed
  • 1/4 c. Honey
  • 1 c. Rolled Oats
  • 1 c. Raw Mixed Nuts & Raw Mixed Seeds
  • Preheat the oven to 300°F. Line a sheet pan with parchment paper.
  • In a large bowl, combine the melted butter, brown sugar, and honey. Add the oats and nuts.
  • Spread the mixture onto the lined pan. Transfer to the oven and bake the granola for 30 minutes, giving it a stir every 10 minutes or so.
  • Let the mixture cool for 2 hours at room temperature, then put it in an airtight container.
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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, 13.499661346715119]
[Starch, 106.6801307905139]
[Resistant_Starch, 9.718447377434739]
[Fiber_Total_Dietary, 6.032093002464106]
[Total_lipid_fat, 11.29422566314778]
[Fatty_Acids_Total_Trans, 2.3738460328783972]
[Fatty_acids_total_saturated, 8.792394071812252]
[Fatty_acids_total_monounsaturated, 65.25107263837961]
[Fatty_acids_total_polyunsaturated, 8.576144380388085]
[Omega_3_EPA_DHA, 0.25121620722084603]
[Omega_3_ALA, 1.7340462871349311]
[Omega_6, 12.710482284872608]
[Histidine, -0.5811482650865212]
[Isoleucine, -1.8616033465312498]
[Leucine, 34.202827778249116]
[Lysine, 2.1731811063479007]
[Phenylalanine, 1.857389517506936]
[Methionine, -0.3246838654611729]
[Threonine, -1.5961788692515733]
[Tryptophan, 0.03688977369088689]
[Valine, -2.391968985002708]
[Arginine, 29.687364312070024]
[Glycine, 0.8994107958846729]
[Vitamin_A, 0.0009925054242467726]
[Carotene_Alpha, 0.0013819185618781018]
[Carotene_Beta, -0.0011761153530751235]
[Thiamin_B1, 0.0010052721738176948]
[Riboflavin_B2, 0.0006037862117727659]
[Niacin_B3, 0.012578608235977414]
[Pantothenic_Acid_B5, 0.007551806874106993]
[Vitamin_B_6, 0.00021728191603763837]
[Folate_B9, -4.323492121303111E-05]
[Vitamin_B_12, 3.256284498592984E-06]
[Vitamin_C, -0.333079339224994]
[Vitamin_K, -0.00021069908061276823]
[Sodium_Na, 0.44849389994578887]
[Calcium_Ca, 1.3363692172321837]
[Potassium_K, -0.8064300428602172]
[Magnesium_Mg, 0.10571302492782819]
[Phosphorus_P, -0.5229447206851071]
[Iron_Fe, 0.0130709262505522]
[Zinc_Zn, 0.002225513338160103]
[Copper_Cu, -0.0013063065875903736]
[Manganese_Mn, -0.005925440755477203]
[Selenium_Se, -5.54975573590263E-05]
[Iodine_I, 0.0002686145976638256]
[Molybdenum_Mo, 4.469530676558308E-05]
[Energy_KCalorie, 1271.314336172942]
[Lutein_Zeaxanthin, -0.0004848743145349062]
[Choline, 0.33334298187146094]
Nutrient targets TUL for Breakfast:
[Protein, 148.9163280133818]
[Starch, 400.0829085682917]
[Resistant_Starch, 23.260114044101403]
[Fiber_Total_Dietary, 62.455704113575216]
[Total_lipid_fat, 86.52570714462922]
[Fatty_Acids_Total_Trans, 4.881562082261114]
[Fatty_acids_total_saturated, 33.86955456563941]
[Fatty_acids_total_monounsaturated, 153.02113436677465]
[Fatty_acids_total_polyunsaturated, 36.6625641334745]
[Omega_3_EPA_DHA, 0.5521421331467719]
[Omega_3_ALA, 4.743305546394191]
[Omega_6, 37.78764277869976]
[Histidine, 20.8598239571357]
[Isoleucine, 19.57936887569097]
[Leucine, 73.6993555560269]
[Lysine, 9.621097773014567]
[Phenylalanine, 23.749750628618045]
[Methionine, 21.116288356761046]
[Threonine, 19.844793352970648]
[Tryptophan, 9.29036199591311]
[Valine, 19.049003237219512]
[Arginine, 63.541530978736695]
[Glycine, 31.368160795884673]
[Vitamin_A, 0.006183477646468995]
[Carotene_Alpha, 0.006572890784100325]
[Carotene_Beta, 0.0040148568691471]
[Thiamin_B1, 0.0037136055071510274]
[Riboflavin_B2, 0.003086425100661655]
[Niacin_B3, 0.059974441569310755]
[Pantothenic_Acid_B5, 0.018836529096329217]
[Vitamin_B_6, 0.2229776985827043]
[Folate_B9, 0.0013109317454536357]
[Vitamin_B_12, 8.67295116525965E-06]
[Vitamin_C, 4.011538716330561]
[Vitamin_K, 0.001617425919387232]
[Sodium_Na, 2.2540494555013453]
[Calcium_Ca, 4.72178588389885]
[Potassium_K, 5.061625512695338]
[Magnesium_Mg, 0.8956435804833838]
[Phosphorus_P, 6.924971945981558]
[Iron_Fe, 0.07400842625055219]
[Zinc_Zn, 0.07444773556038234]
[Copper_Cu, 0.019231887856854073]
[Manganese_Mn, 0.014838448133411685]
[Selenium_Se, 0.0007231482759743068]
[Iodine_I, 0.0024127118198860476]
[Molybdenum_Mo, 0.004457021695654472]
[Energy_KCalorie, 1722.7032250618306]
[Lutein_Zeaxanthin, 0.041945681241020646]
[Choline, 7.273447148538128]
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, 16.19959361605814]
[Starch, 128.01615694861667]
[Resistant_Starch, 11.662136852921686]
[Fiber_Total_Dietary, 7.238511602956926]
[Total_lipid_fat, 13.553070795777332]
[Fatty_Acids_Total_Trans, 2.8486152394540767]
[Fatty_acids_total_saturated, 10.550872886174702]
[Fatty_acids_total_monounsaturated, 78.30128716605552]
[Fatty_acids_total_polyunsaturated, 10.2913732564657]
[Omega_3_EPA_DHA, 0.3014594486650152]
[Omega_3_ALA, 2.080855544561917]
[Omega_6, 15.25257874184713]
[Histidine, -0.6973779181038254]
[Isoleucine, -2.2339240158374993]
[Leucine, 41.04339333389893]
[Lysine, 2.6078173276174805]
[Phenylalanine, 2.228867421008323]
[Methionine, -0.38962063855340745]
[Threonine, -1.9154146431018877]
[Tryptophan, 0.04426772842906426]
[Valine, -2.87036278200325]
[Arginine, 35.62483717448402]
[Glycine, 1.0792929550616073]
[Vitamin_A, 0.001191006509096127]
[Carotene_Alpha, 0.001658302274253722]
[Carotene_Beta, -0.0014113384236901481]
[Thiamin_B1, 0.0012063266085812338]
[Riboflavin_B2, 0.000724543454127319]
[Niacin_B3, 0.015094329883172894]
[Pantothenic_Acid_B5, 0.00906216824892839]
[Vitamin_B_6, 0.000260738299245166]
[Folate_B9, -5.188190545563732E-05]
[Vitamin_B_12, 3.90754139831158E-06]
[Vitamin_C, -0.39969520706999273]
[Vitamin_K, -0.0002528388967353218]
[Sodium_Na, 0.5381926799349466]
[Calcium_Ca, 1.6036430606786203]
[Potassium_K, -0.9677160514322606]
[Magnesium_Mg, 0.1268556299133938]
[Phosphorus_P, -0.6275336648221285]
[Iron_Fe, 0.015685111500662638]
[Zinc_Zn, 0.002670616005792123]
[Copper_Cu, -0.001567567905108448]
[Manganese_Mn, -0.007110528906572643]
[Selenium_Se, -6.659706883083155E-05]
[Iodine_I, 0.00032233751719659064]
[Molybdenum_Mo, 5.363436811869969E-05]
[Energy_KCalorie, 1525.57720340753]
[Lutein_Zeaxanthin, -0.0005818491774418873]
[Choline, 0.40001157824575306]
Nutrient targets TUL for Lunch:
[Protein, 178.6995936160581]
[Starch, 480.09949028195]
[Resistant_Starch, 27.91213685292168]
[Fiber_Total_Dietary, 74.94684493629025]
[Total_lipid_fat, 103.83084857355506]
[Fatty_Acids_Total_Trans, 5.857874498713336]
[Fatty_acids_total_saturated, 40.64346547876728]
[Fatty_acids_total_monounsaturated, 183.62536124012956]
[Fatty_acids_total_polyunsaturated, 43.99507696016939]
[Omega_3_EPA_DHA, 0.6625705597761262]
[Omega_3_ALA, 5.691966655673029]
[Omega_6, 45.34517133443971]
[Histidine, 25.031788748562835]
[Isoleucine, 23.495242650829166]
[Leucine, 88.43922666723226]
[Lysine, 11.545317327617479]
[Phenylalanine, 28.499700754341653]
[Methionine, 25.33954602811325]
[Threonine, 23.813752023564774]
[Tryptophan, 11.148434395095729]
[Valine, 22.85880388466341]
[Arginine, 76.24983717448403]
[Glycine, 37.641792955061604]
[Vitamin_A, 0.007420173175762794]
[Carotene_Alpha, 0.007887468940920388]
[Carotene_Beta, 0.004817828242976519]
[Thiamin_B1, 0.004456326608581232]
[Riboflavin_B2, 0.0037037101207939853]
[Niacin_B3, 0.0719693298831729]
[Pantothenic_Acid_B5, 0.022603834915595058]
[Vitamin_B_6, 0.2675732382992451]
[Folate_B9, 0.0015731180945443624]
[Vitamin_B_12, 1.0407541398311579E-05]
[Vitamin_C, 4.813846459596673]
[Vitamin_K, 0.001940911103264678]
[Sodium_Na, 2.704859346601614]
[Calcium_Ca, 5.666143060678619]
[Potassium_K, 6.073950615234405]
[Magnesium_Mg, 1.0747722965800603]
[Phosphorus_P, 8.309966335177869]
[Iron_Fe, 0.08881011150066262]
[Zinc_Zn, 0.08933728267245879]
[Copper_Cu, 0.023078265428224883]
[Manganese_Mn, 0.01780613776009402]
[Selenium_Se, 0.0008677779311691681]
[Iodine_I, 0.0028952541838632565]
[Molybdenum_Mo, 0.0053484260347853654]
[Energy_KCalorie, 2067.2438700741964]
[Lutein_Zeaxanthin, 0.050334817489224776]
[Choline, 8.728136578245753]
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, 18.899525885401165]
[Starch, 149.35218310671945]
[Resistant_Starch, 13.605826328408634]
[Fiber_Total_Dietary, 8.444930203449747]
[Total_lipid_fat, 15.811915928406888]
[Fatty_Acids_Total_Trans, 3.323384446029756]
[Fatty_acids_total_saturated, 12.309351700537153]
[Fatty_acids_total_monounsaturated, 91.35150169373145]
[Fatty_acids_total_polyunsaturated, 12.006602132543318]
[Omega_3_EPA_DHA, 0.35170269010918437]
[Omega_3_ALA, 2.4276648019889033]
[Omega_6, 17.79467519882165]
[Histidine, -0.8136075711211297]
[Isoleucine, -2.6062446851437495]
[Leucine, 47.88395888954876]
[Lysine, 3.0424535488870603]
[Phenylalanine, 2.60034532450971]
[Methionine, -0.45455741164564206]
[Threonine, -2.2346504169522023]
[Tryptophan, 0.05164568316724164]
[Valine, -3.3487565790037914]
[Arginine, 41.56231003689803]
[Glycine, 1.259175114238542]
[Vitamin_A, 0.0013895075939454815]
[Carotene_Alpha, 0.0019346859866293423]
[Carotene_Beta, -0.001646561494305173]
[Thiamin_B1, 0.0014073810433447727]
[Riboflavin_B2, 0.0008453006964818722]
[Niacin_B3, 0.01761005153036838]
[Pantothenic_Acid_B5, 0.010572529623749789]
[Vitamin_B_6, 0.0003041946824526937]
[Folate_B9, -6.0528889698243545E-05]
[Vitamin_B_12, 4.558798298030177E-06]
[Vitamin_C, -0.4663110749149916]
[Vitamin_K, -0.0002949787128578755]
[Sodium_Na, 0.6278914599241043]
[Calcium_Ca, 1.870916904125057]
[Potassium_K, -1.129002060004304]
[Magnesium_Mg, 0.14799823489895947]
[Phosphorus_P, -0.7321226089591499]
[Iron_Fe, 0.01829929675077308]
[Zinc_Zn, 0.0031157186734241437]
[Copper_Cu, -0.0018288292226265228]
[Manganese_Mn, -0.008295617057668084]
[Selenium_Se, -7.769658030263682E-05]
[Iodine_I, 0.00037606043672935575]
[Molybdenum_Mo, 6.25734294718163E-05]
[Energy_KCalorie, 1779.8400706421185]
[Lutein_Zeaxanthin, -0.0006788240403488686]
[Choline, 0.4666801746200453]
Nutrient targets TUL for Dinner:
[Protein, 208.4828592187345]
[Starch, 560.1160719956084]
[Resistant_Starch, 32.56415966174196]
[Fiber_Total_Dietary, 87.4379857590053]
[Total_lipid_fat, 121.13599000248091]
[Fatty_Acids_Total_Trans, 6.834186915165559]
[Fatty_acids_total_saturated, 47.41737639189517]
[Fatty_acids_total_monounsaturated, 214.22958811348448]
[Fatty_acids_total_polyunsaturated, 51.327589786864294]
[Omega_3_EPA_DHA, 0.7729989864054806]
[Omega_3_ALA, 6.640627764951867]
[Omega_6, 52.90269989017967]
[Histidine, 29.203753539989975]
[Isoleucine, 27.41111642596736]
[Leucine, 103.17909777843765]
[Lysine, 13.469536882220392]
[Phenylalanine, 33.24965088006526]
[Methionine, 29.562803699465462]
[Threonine, 27.782710694158904]
[Tryptophan, 13.006506794278351]
[Valine, 26.668604532107313]
[Arginine, 88.95814337023137]
[Glycine, 43.91542511423854]
[Vitamin_A, 0.008656868705056593]
[Carotene_Alpha, 0.009202047097740454]
[Carotene_Beta, 0.005620799616805939]
[Thiamin_B1, 0.005199047710011438]
[Riboflavin_B2, 0.004320995140926317]
[Niacin_B3, 0.08396421819703505]
[Pantothenic_Acid_B5, 0.026371140734860903]
[Vitamin_B_6, 0.312168778015786]
[Folate_B9, 0.0018353044436350897]
[Vitamin_B_12, 1.2142131631363509E-05]
[Vitamin_C, 5.616154202862785]
[Vitamin_K, 0.0022643962871421244]
[Sodium_Na, 3.155669237701883]
[Calcium_Ca, 6.610500237458389]
[Potassium_K, 7.086275717773472]
[Magnesium_Mg, 1.2539010126767371]
[Phosphorus_P, 9.694960724374182]
[Iron_Fe, 0.10361179675077306]
[Zinc_Zn, 0.10422682978453526]
[Copper_Cu, 0.0269246429995957]
[Manganese_Mn, 0.020773827386776356]
[Selenium_Se, 0.0010124075863640295]
[Iodine_I, 0.0033777965478404663]
[Molybdenum_Mo, 0.00623983037391626]
[Energy_KCalorie, 2411.784515086563]
[Lutein_Zeaxanthin, 0.058723953737428905]
[Choline, 10.182826007953379]
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, 5.399864538686047]
[Starch, 42.67205231620556]
[Resistant_Starch, 3.8873789509738956]
[Fiber_Total_Dietary, 2.412837200985642]
[Total_lipid_fat, 4.5176902652591115]
[Fatty_Acids_Total_Trans, 0.9495384131513589]
[Fatty_acids_total_saturated, 3.5169576287249007]
[Fatty_acids_total_monounsaturated, 26.100429055351842]
[Fatty_acids_total_polyunsaturated, 3.4304577521552337]
[Omega_3_EPA_DHA, 0.1004864828883384]
[Omega_3_ALA, 0.6936185148539724]
[Omega_6, 5.084192913949043]
[Histidine, -0.2324593060346085]
[Isoleucine, -0.7446413386124998]
[Leucine, 13.681131111299646]
[Lysine, 0.8692724425391601]
[Phenylalanine, 0.7429558070027744]
[Methionine, -0.12987354618446917]
[Threonine, -0.6384715477006293]
[Tryptophan, 0.014755909476354755]
[Valine, -0.9567875940010833]
[Arginine, 11.87494572482801]
[Glycine, 0.35976431835386913]
[Vitamin_A, 0.000397002169698709]
[Carotene_Alpha, 0.0005527674247512407]
[Carotene_Beta, -0.00047044614123004937]
[Thiamin_B1, 0.0004021088695270779]
[Riboflavin_B2, 0.00024151448470910634]
[Niacin_B3, 0.005031443294390966]
[Pantothenic_Acid_B5, 0.003020722749642797]
[Vitamin_B_6, 8.691276641505535E-05]
[Folate_B9, -1.7293968485212442E-05]
[Vitamin_B_12, 1.3025137994371935E-06]
[Vitamin_C, -0.1332317356899976]
[Vitamin_K, -8.427963224510729E-05]
[Sodium_Na, 0.17939755997831552]
[Calcium_Ca, 0.5345476868928735]
[Potassium_K, -0.3225720171440869]
[Magnesium_Mg, 0.04228520997113128]
[Phosphorus_P, -0.20917788827404285]
[Iron_Fe, 0.00522837050022088]
[Zinc_Zn, 0.0008902053352640411]
[Copper_Cu, -0.0005225226350361494]
[Manganese_Mn, -0.002370176302190881]
[Selenium_Se, -2.219902294361052E-05]
[Iodine_I, 0.00010744583906553023]
[Molybdenum_Mo, 1.7878122706233233E-05]
[Energy_KCalorie, 508.5257344691767]
[Lutein_Zeaxanthin, -0.00019394972581396246]
[Choline, 0.13333719274858438]
Nutrient targets TUL for Sides:
[Protein, 59.56653120535271]
[Starch, 160.03316342731668]
[Resistant_Starch, 9.304045617640561]
[Fiber_Total_Dietary, 24.982281645430085]
[Total_lipid_fat, 34.610282857851686]
[Fatty_Acids_Total_Trans, 1.9526248329044456]
[Fatty_acids_total_saturated, 13.547821826255763]
[Fatty_acids_total_monounsaturated, 61.20845374670986]
[Fatty_acids_total_polyunsaturated, 14.6650256533898]
[Omega_3_EPA_DHA, 0.22085685325870874]
[Omega_3_ALA, 1.8973222185576764]
[Omega_6, 15.115057111479905]
[Histidine, 8.34392958285428]
[Isoleucine, 7.831747550276389]
[Leucine, 29.479742222410756]
[Lysine, 3.8484391092058265]
[Phenylalanine, 9.499900251447219]
[Methionine, 8.446515342704418]
[Threonine, 7.937917341188259]
[Tryptophan, 3.7161447983652436]
[Valine, 7.619601294887804]
[Arginine, 25.416612391494677]
[Glycine, 12.54726431835387]
[Vitamin_A, 0.002473391058587598]
[Carotene_Alpha, 0.00262915631364013]
[Carotene_Beta, 0.0016059427476588397]
[Thiamin_B1, 0.001485442202860411]
[Riboflavin_B2, 0.001234570040264662]
[Niacin_B3, 0.0239897766277243]
[Pantothenic_Acid_B5, 0.007534611638531687]
[Vitamin_B_6, 0.08919107943308172]
[Folate_B9, 0.0005243726981814542]
[Vitamin_B_12, 3.4691804661038596E-06]
[Vitamin_C, 1.6046154865322244]
[Vitamin_K, 0.0006469703677548927]
[Sodium_Na, 0.9016197822005381]
[Calcium_Ca, 1.8887143535595399]
[Potassium_K, 2.024650205078135]
[Magnesium_Mg, 0.3582574321933535]
[Phosphorus_P, 2.7699887783926234]
[Iron_Fe, 0.029603370500220876]
[Zinc_Zn, 0.02977909422415293]
[Copper_Cu, 0.007692755142741629]
[Manganese_Mn, 0.005935379253364673]
[Selenium_Se, 0.0002892593103897227]
[Iodine_I, 0.0009650847279544189]
[Molybdenum_Mo, 0.0017828086782617886]
[Energy_KCalorie, 689.0812900247322]
[Lutein_Zeaxanthin, 0.01677827249640826]
[Choline, 2.909378859415251]
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, 2.6999322693430234]
[Starch, 21.33602615810278]
[Resistant_Starch, 1.9436894754869478]
[Fiber_Total_Dietary, 1.206418600492821]
[Total_lipid_fat, 2.2588451326295558]
[Fatty_Acids_Total_Trans, 0.47476920657567945]
[Fatty_acids_total_saturated, 1.7584788143624503]
[Fatty_acids_total_monounsaturated, 13.050214527675921]
[Fatty_acids_total_polyunsaturated, 1.7152288760776169]
[Omega_3_EPA_DHA, 0.0502432414441692]
[Omega_3_ALA, 0.3468092574269862]
[Omega_6, 2.5420964569745217]
[Histidine, -0.11622965301730424]
[Isoleucine, -0.3723206693062499]
[Leucine, 6.840565555649823]
[Lysine, 0.43463622126958007]
[Phenylalanine, 0.3714779035013872]
[Methionine, -0.06493677309223458]
[Threonine, -0.31923577385031465]
[Tryptophan, 0.007377954738177378]
[Valine, -0.47839379700054163]
[Arginine, 5.937472862414005]
[Glycine, 0.17988215917693456]
[Vitamin_A, 0.0001985010848493545]
[Carotene_Alpha, 0.00027638371237562035]
[Carotene_Beta, -0.00023522307061502469]
[Thiamin_B1, 0.00020105443476353896]
[Riboflavin_B2, 0.00012075724235455317]
[Niacin_B3, 0.002515721647195483]
[Pantothenic_Acid_B5, 0.0015103613748213985]
[Vitamin_B_6, 4.345638320752767E-05]
[Folate_B9, -8.646984242606221E-06]
[Vitamin_B_12, 6.512568997185968E-07]
[Vitamin_C, -0.0666158678449988]
[Vitamin_K, -4.213981612255364E-05]
[Sodium_Na, 0.08969877998915776]
[Calcium_Ca, 0.26727384344643673]
[Potassium_K, -0.16128600857204345]
[Magnesium_Mg, 0.02114260498556564]
[Phosphorus_P, -0.10458894413702143]
[Iron_Fe, 0.00261418525011044]
[Zinc_Zn, 0.00044510266763202053]
[Copper_Cu, -0.0002612613175180747]
[Manganese_Mn, -0.0011850881510954406]
[Selenium_Se, -1.109951147180526E-05]
[Iodine_I, 5.3722919532765115E-05]
[Molybdenum_Mo, 8.939061353116617E-06]
[Energy_KCalorie, 254.26286723458836]
[Lutein_Zeaxanthin, -9.697486290698123E-05]
[Choline, 0.06666859637429219]
Nutrient targets TUL for Snacks:
[Protein, 29.783265602676355]
[Starch, 80.01658171365834]
[Resistant_Starch, 4.652022808820281]
[Fiber_Total_Dietary, 12.491140822715042]
[Total_lipid_fat, 17.305141428925843]
[Fatty_Acids_Total_Trans, 0.9763124164522228]
[Fatty_acids_total_saturated, 6.773910913127882]
[Fatty_acids_total_monounsaturated, 30.60422687335493]
[Fatty_acids_total_polyunsaturated, 7.3325128266949]
[Omega_3_EPA_DHA, 0.11042842662935437]
[Omega_3_ALA, 0.9486611092788382]
[Omega_6, 7.557528555739952]
[Histidine, 4.17196479142714]
[Isoleucine, 3.9158737751381945]
[Leucine, 14.739871111205378]
[Lysine, 1.9242195546029133]
[Phenylalanine, 4.749950125723609]
[Methionine, 4.223257671352209]
[Threonine, 3.9689586705941293]
[Tryptophan, 1.8580723991826218]
[Valine, 3.809800647443902]
[Arginine, 12.708306195747339]
[Glycine, 6.273632159176935]
[Vitamin_A, 0.001236695529293799]
[Carotene_Alpha, 0.001314578156820065]
[Carotene_Beta, 0.0008029713738294199]
[Thiamin_B1, 0.0007427211014302055]
[Riboflavin_B2, 0.000617285020132331]
[Niacin_B3, 0.01199488831386215]
[Pantothenic_Acid_B5, 0.0037673058192658434]
[Vitamin_B_6, 0.04459553971654086]
[Folate_B9, 0.0002621863490907271]
[Vitamin_B_12, 1.7345902330519298E-06]
[Vitamin_C, 0.8023077432661122]
[Vitamin_K, 0.00032348518387744635]
[Sodium_Na, 0.45080989110026903]
[Calcium_Ca, 0.9443571767797699]
[Potassium_K, 1.0123251025390676]
[Magnesium_Mg, 0.17912871609667674]
[Phosphorus_P, 1.3849943891963117]
[Iron_Fe, 0.014801685250110438]
[Zinc_Zn, 0.014889547112076466]
[Copper_Cu, 0.0038463775713708146]
[Manganese_Mn, 0.0029676896266823366]
[Selenium_Se, 0.00014462965519486135]
[Iodine_I, 0.00048254236397720946]
[Molybdenum_Mo, 0.0008914043391308943]
[Energy_KCalorie, 344.5406450123661]
[Lutein_Zeaxanthin, 0.00838913624820413]
[Choline, 1.4546894297076256]