Everything Seasoning, Parmesan Potato Waffle, Cooked Quinoa, Quinoa Tabouli, Korean Beef Lettuce Wraps, Party Coleslaw, Pan-Fried Chicken Breast Fillets, Chicken Salsa Roll-Ups, Creamy Pesto, Microwaved Bacon Slices, Zucchini Pesto Pasta w/ Bacon, Dal, Oven Roasted Asparagus, Sweet and Sour Cucumber, Steamed Asparagus ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Meal Plan

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

Shopping List

Prep

Everything Seasoning🌐

aka: Everything (but the) Bagel Seasoning.
Total time: 5 min
Servings: 2 oz.
  • 2 tsp. Light Sesame Seeds
  • 1 tsp. Dark Sesame Seeds
  • 1/2 tsp. Flaky Sea Salt | Coarse Sea Salt
  • 1 tsp. Garlic Powder
  • 1 tsp. Onion Powder
  • In a small bowl, mix all of the ingredients together.
  • Store in an airtight container.

Cooked Quinoa🌐

Total time: 30 min
Servings: 2 c.
  • 1 c. Quinoa, rinsed well
  • Cook 1 cup of quinoa per package instructions.

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.

Creamy Pesto🌐

You can store the pesto in the fridge in an airtight container for 3–4 days.
Total time: 5 min
Servings: 4 oz.
Equipment: Blender
  • 1/2 c. Fresh Basil
  • 1/4 c. Olive Oil
  • 1/8 c. Pine Nuts
  • 1 tbsp. Parmesan Cheese, grated
  • 1/8 tsp. Salt
  • Pick off the stems at the ends of the basil leaves and discard. Wash the basil well and pat dry with a paper towel.
  • In a blender, combine the basil, olive oil, pine nuts, and Parmesan. Pulse the mixture until it's smooth and creamy. Stir the salt into the pesto.

Microwaved Bacon Slices🌐

Total time: 5 min
Servings: 4
Equipment: Microwave
  • 4 Bacon Slices
  • Sandwich the bacon in a single layer between two sheets of paper towel. Rest on a microwave-safe plate and microwave on high for 70 seconds. Add 50 seconds for each additional slice of bacon.

Breakfast

Parmesan Potato Waffle🌐

Total time: 20 min
Servings: 2
Equipment: Stove & Waffle Maker
  • 2 tbsp. Everything Seasoning
  • 2 Yukon Gold Potatoes
  • 1/8 tsp. Sea Salt, to taste
  • 2 tbsp. Parmesan Cheese, shaved
  • 1 tsp. Olive Oil | Butter
  • 2 Eggs
  • 1 Avocados, ripe, sliced
  • 1 tsp. Tabasco Sauce | Chili Crisp
  • 2 tbsp. Chives | Green Onions, chopped
  • Place a small pot of water on high heat. Add potato. Boil potato until a fork goes in easily, remove from water. (this usually takes 10 minutes or so)
  • Set waffle maker on med/high heat, set the potato in the center, smash with spatula or flat bottom of a glass (don't press super flat, just flat enough that the cheese stays put) sprinkle with sea salt, add Parmesan cheese and immediately close the waffle maker. Allow to cook until very crispy.
  • While you wait, heat a small pan. When hot add butter or olive oil, add egg, sprinkle with bagel seasoning, and fry to your liking.
  • When waffle is crispy, remove, top with avocado, and egg. Garnish with Tabasco and chives if desired.

Lunch

Quinoa Tabouli🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 100 min
Servings: 4
  • 2 c. Cooked Quinoa
  • 1 c. Fresh Parsley, minced
  • 1/2 c. Fresh Mint Leaves, minced
  • 1/4 c. Red Onions, minced
  • 2 Spring Onions, green parts only, chopped small
  • 1 c. Cherry Tomatoes, sliced in halves or quarters
  • 2 Small Cucumbers, chopped small
  • 1 Lemons, juiced
  • 1/4 c. Extra Virgin Olive Oil
  • 1/4 tsp. Sea Salt & Black Pepper, to taste
  • Place the quinoa into a bowl, fluff with a fork, and let cool.
  • Add the next 6 ingredients (parsley through cucumbers) to the bowl of fluffed quinoa.
  • Add the remaining ingredients and gently toss together.
  • Serve at room temperature, or refrigerate overnight and serve cold.

Korean Beef Lettuce Wraps🌐

Total time: 20 min
Servings: 4
Equipment: Stove
  • 1 c. Unenriched Long Grain Rice
  • 1/4 c. Tamari | Soy Sauce
  • 2 tbsp. Coconut Sugar | Granulated Sugar | Honey
  • 1/2 tsp. Chili Garlic Sauce
  • 1/4 tsp. Ground Ginger
  • 1 tsp. Light Sesame Seeds, toasted, plus more for garnish
  • 2 tsp. Light Sesame Oil
  • 1 lb. 90% Lean Ground Beef
  • 2 Spring Onions, chopped - white and light green parts, and dark parts divided
  • 1 Butter Lettuce Heads | Boston Bibb Lettuce Heads, leaves separated
  • 2 Garlic Cloves, pressed or minced
  • 1/2 tsp. White Pepper
  • Add rice and 1½ cups water to a small saucepan then bring to a boil. Turn heat down to low then cover and simmer for 10 minutes (water should just barely be at a simmer).
  • Remove pan from heat then let sit for 5 minutes before removing the lid and fluffing with a fork. Set aside.
  • Meanwhile, whisk together gluten-free Tamari or soy sauce, coconut sugar, chili garlic sauce, ground ginger, and sesame seeds in a small dish then set aside.
  • Heat sesame oil in a 12" skillet over medium-high heat. Add ground beef and white and light green parts of green onions, then season with white pepper and cook through.
  • Add garlic, then sauté for 30 seconds. Pour in sauce, then sauté for 1 more minute.
  • Scoop cooked rice into lettuce leaves then top with Korean beef mixture, green parts of green onions, and extra toasted sesame seeds if desired.

Party Coleslaw🌐

Total time: 15 min
Servings: 4
  • 2 tbsp. Mayonnaise
  • 3 tbsp. Olive Oil
  • 3 c. Cabbage Heads, shredded
  • 2 Large Carrots, grated
  • 1 Red Bell Peppers, diced
  • 1 c. Sprouts, a blend of radish and fennel sprouts
  • 1/2 Onions, minced
  • 1 tbsp. Dark Sesame Seeds
  • 1/8 tsp. Sea Salt & Black Pepper
  • In a large mixing bowl, whisk the mayonnaise together with the olive oil. Add all the prepared vegetables and toss to combine well. Season with salt and pepper to taste.
  • Transfer to a serving dish and sprinkle with black sesame seeds.

Dinner

Chicken Salsa Roll-Ups🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 2
  • 2 Pan-Fried Chicken Breast Fillets, sliced thin
  • 1/3 c. Red Tomatoes, chopped
  • 1/4 c. Red Onions, chopped
  • 1 tbsp. Apple Cider Vinegar
  • 1 tbsp. Fresh Cilantro, chopped
  • 1 Limes, juiced
  • 1/2 c. Fresh Spinach
  • 1 Avocados, peeled and sliced
  • 8 Leaves of Romaine Lettuce | Leaves of Butter Lettuce
  • Mix the first 5 ingredients in a bowl to make a salsa.
  • On a large serving platter, layer the sliced meat, spinach and avocado with the salsa.
  • Roll up each slice in a lettuce leaf and serve.

Zucchini Pesto Pasta w/ Bacon🌐

Total time: 15 min
Servings: 2
Equipment: Stove
  • 4 tbsp. Creamy Pesto
  • 4 Microwaved Bacon Slices, diced
  • 2 c. Zucchini Noodles
  • 1 tbsp. Olive Oil
  • 24 Cherry Tomatoes
  • 1/4 tsp. Salt & Black Pepper
  • 4 tbsp. Parmesan Cheese, grated
  • Cook the zucchini noodles according to package instructions.
  • Warm a medium skillet over medium-high heat. Add the olive oil and cherry tomatoes and cook the tomatoes until they start to pop, about 3–4 minutes.
  • Add the zucchini noodles, along with the cooking water, to the pan. Add the pesto, toss, season with salt and pepper, and finish with the Parmesan.

Dal🌐

Total time: 45 min
Servings: 2
Equipment: Stove
  • 1 tbsp. Olive Oil
  • 1/2 c. Onions, diced
  • 1 tbsp. Fresh Ginger, grated
  • 1 tbsp. Tomato Paste
  • 1 tbsp. Curry Powder
  • 1/2 c. Raw Red Lentils, rinsed
  • 3 c. Water
  • 1/8 tsp. Salt & Black Pepper
  • Warm a medium pot over medium heat. Add the olive oil and onion and cook for 5 minutes, or until soft. Add the ginger and cook for 30 seconds. Add the tomato paste and cook for 1 minute.
  • Sprinkle the curry powder into the pot and cook for 30 seconds. Add the lentils and water and bring to a boil. Reduce the heat to low and simmer for 25–30 minutes, until the lentils are tender.
  • Taste the dal and add salt and pepper if it needs it.

Sides

Oven Roasted Asparagus🌐

Total time: 15 min
Servings: 2
Equipment: Oven
  • 1 c. Asparagus Spears
  • 1 tbsp. Olive Oil
  • 1/4 tsp. Sea Salt & Black Pepper, to taste
  • Preheat the oven to 425°F.
  • Place the trimmed asparagus in an even layer on a baking sheet and drizzle it with olive oil. Roll the stalks in the oil to ensure it coats every inch. Top with salt and pepper.
  • Place the asparagus in the center rack in the oven, and bake it for 10–12 minutes. When it is fork-tender, it’s done cooking.

Sweet and Sour Cucumber🌐

This salad can be kept in the refrigerator for up to a week.
Total time: 10 min
Servings: 2
  • 1 Cucumbers, thinly sliced
  • 1/2 Onions, thinly sliced
  • 3 tbsp. Granulated Sugar
  • 5 tbsp. White Wine Vinegar | Apple Cider Vinegar
  • 2 tbsp. Water
  • 2 tbsp. Fresh Dill, chopped
  • 1/8 tsp. Salt
  • In a bowl, mix together the sliced cucumber and onion, season with salt and toss together until thouroughly combined. Leave to stand in a cool place for 5-10 minutes.
  • Add the sugar, vinegar, water and chopped dill to the cucumber mixture. Toss together until well combined, then chill for a few hours, or until ready to serve.

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.
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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, 6.465328036034533]
[Starch, 81.24836483952554]
[Resistant_Starch, 9.175512431613956]
[Fiber_Total_Dietary, -3.3036168624503928]
[Total_lipid_fat, 6.88172657499393]
[Fatty_Acids_Total_Trans, 2.437750725293056]
[Fatty_acids_total_saturated, 9.857227748236165]
[Fatty_acids_total_monounsaturated, 67.27850159415844]
[Fatty_acids_total_polyunsaturated, 6.891617663627696]
[Omega_3_EPA_DHA, 0.2539877119899223]
[Omega_3_ALA, 1.6007063809730036]
[Omega_6, 11.537179223838445]
[Histidine, -0.7257344976440783]
[Isoleucine, -2.1206449459006667]
[Leucine, 33.74118575839241]
[Lysine, 1.9495609343432492]
[Phenylalanine, 1.5250447419099713]
[Methionine, -0.4239481656932055]
[Threonine, -1.8396506322287804]
[Tryptophan, -0.046885414453822]
[Valine, -2.714242142345703]
[Arginine, 29.150611977284953]
[Glycine, 0.6079492553217587]
[Vitamin_A, 0.0009451734657002892]
[Carotene_Alpha, 0.0013774186606853327]
[Carotene_Beta, -0.0017233079346541792]
[Thiamin_B1, 0.0008028606656755637]
[Riboflavin_B2, 0.0003851059253566592]
[Niacin_B3, 0.01026242653973229]
[Pantothenic_Acid_B5, 0.0066108216294710935]
[Vitamin_B_6, -0.0001717328935046613]
[Folate_B9, -0.00014675997028065147]
[Vitamin_B_12, 3.313018570611307E-06]
[Vitamin_C, -0.3540561068666755]
[Vitamin_K, -0.00024278545543638107]
[Sodium_Na, -0.08413365345485424]
[Calcium_Ca, 1.2496580363566134]
[Potassium_K, -1.6498301795854187]
[Magnesium_Mg, 0.01699780819760151]
[Phosphorus_P, -0.7098443302395676]
[Iron_Fe, 0.009578895597005631]
[Zinc_Zn, 0.0008756250905427383]
[Copper_Cu, -0.001843743302545531]
[Manganese_Mn, -0.007447528734584741]
[Selenium_Se, -6.939870103675094E-05]
[Iodine_I, 0.0002640514148303138]
[Molybdenum_Mo, 4.191550434862357E-05]
[Energy_KCalorie, 902.9468420552413]
[Lutein_Zeaxanthin, -0.0011654556601697027]
[Choline, 0.30193025579418714]
Nutrient targets TUL for Breakfast:
[Protein, 141.8819947027012]
[Starch, 374.6511426173033]
[Resistant_Starch, 22.717179098280624]
[Fiber_Total_Dietary, 53.119994248660724]
[Total_lipid_fat, 82.11320805647537]
[Fatty_Acids_Total_Trans, 4.945466774675772]
[Fatty_acids_total_saturated, 34.93438824206332]
[Fatty_acids_total_monounsaturated, 155.0485633225535]
[Fatty_acids_total_polyunsaturated, 34.97803741671411]
[Omega_3_EPA_DHA, 0.5549136379158481]
[Omega_3_ALA, 4.609965640232263]
[Omega_6, 36.6143397176656]
[Histidine, 20.715237724578145]
[Isoleucine, 19.320327276321557]
[Leucine, 73.23771353617019]
[Lysine, 9.397477601009916]
[Phenylalanine, 23.417405853021084]
[Methionine, 21.017024056529014]
[Threonine, 19.60132158999344]
[Tryptophan, 9.2065868077684]
[Valine, 18.726730079876518]
[Arginine, 63.00477864395162]
[Glycine, 31.076699255321756]
[Vitamin_A, 0.006136145687922512]
[Carotene_Alpha, 0.0065683908829075556]
[Carotene_Beta, 0.0034676642875680437]
[Thiamin_B1, 0.0035111939990088966]
[Riboflavin_B2, 0.0028677448142455484]
[Niacin_B3, 0.05765825987306562]
[Pantothenic_Acid_B5, 0.017895543851693316]
[Vitamin_B_6, 0.22258868377316202]
[Folate_B9, 0.0012074066963860153]
[Vitamin_B_12, 8.729685237277974E-06]
[Vitamin_C, 3.9905619486888795]
[Vitamin_K, 0.0015853395445636189]
[Sodium_Na, 1.7214219021007022]
[Calcium_Ca, 4.63507470302328]
[Potassium_K, 4.218225375970136]
[Magnesium_Mg, 0.8069283637531571]
[Phosphorus_P, 6.7380723364270985]
[Iron_Fe, 0.07051639559700563]
[Zinc_Zn, 0.07309784731276496]
[Copper_Cu, 0.018694451141898914]
[Manganese_Mn, 0.013316360154304147]
[Selenium_Se, 0.0007092471322965822]
[Iodine_I, 0.002408148637052536]
[Molybdenum_Mo, 0.004454241893237512]
[Energy_KCalorie, 1354.33573094413]
[Lutein_Zeaxanthin, 0.041265099895385855]
[Choline, 7.242034422460854]
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, 7.758393643241439]
[Starch, 97.49803780743063]
[Resistant_Starch, 11.010614917936747]
[Fiber_Total_Dietary, -3.964340234940471]
[Total_lipid_fat, 8.258071889992715]
[Fatty_Acids_Total_Trans, 2.925300870351667]
[Fatty_acids_total_saturated, 11.828673297883396]
[Fatty_acids_total_monounsaturated, 80.73420191299013]
[Fatty_acids_total_polyunsaturated, 8.269941196353233]
[Omega_3_EPA_DHA, 0.3047852543879067]
[Omega_3_ALA, 1.920847657167604]
[Omega_6, 13.844615068606132]
[Histidine, -0.8708813971728938]
[Isoleucine, -2.5447739350808]
[Leucine, 40.489422910070886]
[Lysine, 2.3394731212118987]
[Phenylalanine, 1.8300536902919653]
[Methionine, -0.5087377988318466]
[Threonine, -2.207580758674536]
[Tryptophan, -0.056262497344586396]
[Valine, -3.257090570814843]
[Arginine, 34.98073437274194]
[Glycine, 0.7295391063861103]
[Vitamin_A, 0.001134208158840347]
[Carotene_Alpha, 0.001652902392822399]
[Carotene_Beta, -0.002067969521585015]
[Thiamin_B1, 0.0009634327988106763]
[Riboflavin_B2, 0.00046212711042799097]
[Niacin_B3, 0.012314911847678746]
[Pantothenic_Acid_B5, 0.007932985955365311]
[Vitamin_B_6, -0.00020607947220559355]
[Folate_B9, -0.00017611196433678174]
[Vitamin_B_12, 3.975622284733568E-06]
[Vitamin_C, -0.42486732824001056]
[Vitamin_K, -0.00029134254652365727]
[Sodium_Na, -0.10096038414582507]
[Calcium_Ca, 1.4995896436279361]
[Potassium_K, -1.9797962155025022]
[Magnesium_Mg, 0.02039736983712181]
[Phosphorus_P, -0.8518131962874811]
[Iron_Fe, 0.011494674716406755]
[Zinc_Zn, 0.001050750108651286]
[Copper_Cu, -0.002212491963054637]
[Manganese_Mn, -0.008937034481501687]
[Selenium_Se, -8.327844124410111E-05]
[Iodine_I, 0.0003168616977963765]
[Molybdenum_Mo, 5.0298605218348275E-05]
[Energy_KCalorie, 1083.5362104662895]
[Lutein_Zeaxanthin, -0.0013985467922036428]
[Choline, 0.3623163069530245]
Nutrient targets TUL for Lunch:
[Protein, 170.25839364324142]
[Starch, 449.58137114076396]
[Resistant_Starch, 27.26061491793675]
[Fiber_Total_Dietary, 63.743993098392856]
[Total_lipid_fat, 98.53584966777044]
[Fatty_Acids_Total_Trans, 5.934560129610926]
[Fatty_acids_total_saturated, 41.92126589047598]
[Fatty_acids_total_monounsaturated, 186.05827598706418]
[Fatty_acids_total_polyunsaturated, 41.973644900056925]
[Omega_3_EPA_DHA, 0.6658963654990178]
[Omega_3_ALA, 5.531958768278715]
[Omega_6, 43.93720766119872]
[Histidine, 24.85828526949377]
[Isoleucine, 23.184392731585863]
[Leucine, 87.88525624340421]
[Lysine, 11.276973121211897]
[Phenylalanine, 28.100887023625297]
[Methionine, 25.220428867834812]
[Threonine, 23.521585907992126]
[Tryptophan, 11.047904169322079]
[Valine, 22.47207609585182]
[Arginine, 75.60573437274194]
[Glycine, 37.292039106386106]
[Vitamin_A, 0.007363374825507014]
[Carotene_Alpha, 0.007882069059489065]
[Carotene_Beta, 0.004161197145081652]
[Thiamin_B1, 0.004213432798810675]
[Riboflavin_B2, 0.003441293777094658]
[Niacin_B3, 0.06918991184767874]
[Pantothenic_Acid_B5, 0.021474652622031975]
[Vitamin_B_6, 0.2671064205277944]
[Folate_B9, 0.0014488880356632182]
[Vitamin_B_12, 1.0475622284733566E-05]
[Vitamin_C, 4.788674338426655]
[Vitamin_K, 0.0019024074534763425]
[Sodium_Na, 2.0657062825208423]
[Calcium_Ca, 5.562089643627935]
[Potassium_K, 5.061870451164163]
[Magnesium_Mg, 0.9683140365037884]
[Phosphorus_P, 8.085686803712518]
[Iron_Fe, 0.08461967471640675]
[Zinc_Zn, 0.08771741677531796]
[Copper_Cu, 0.022433341370278696]
[Manganese_Mn, 0.015979632185164974]
[Selenium_Se, 0.0008510965587558985]
[Iodine_I, 0.0028897783644630426]
[Molybdenum_Mo, 0.005345090271885014]
[Energy_KCalorie, 1625.2028771329558]
[Lutein_Zeaxanthin, 0.04951811987446302]
[Choline, 8.690441306953025]
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, 9.051459250448346]
[Starch, 113.74771077533575]
[Resistant_Starch, 12.845717404259538]
[Fiber_Total_Dietary, -4.625063607430549]
[Total_lipid_fat, 9.634417204991502]
[Fatty_Acids_Total_Trans, 3.4128510154102782]
[Fatty_acids_total_saturated, 13.80011884753063]
[Fatty_acids_total_monounsaturated, 94.18990223182182]
[Fatty_acids_total_polyunsaturated, 9.648264729078774]
[Omega_3_EPA_DHA, 0.3555827967858912]
[Omega_3_ALA, 2.2409889333622046]
[Omega_6, 16.15205091337382]
[Histidine, -1.0160282967017096]
[Isoleucine, -2.9689029242609335]
[Leucine, 47.23766006174937]
[Lysine, 2.729385308080549]
[Phenylalanine, 2.1350626386739595]
[Methionine, -0.5935274319704876]
[Threonine, -2.5755108851202926]
[Tryptophan, -0.0656395802353508]
[Valine, -3.799938999283984]
[Arginine, 40.81085676819893]
[Glycine, 0.851128957450462]
[Vitamin_A, 0.0013232428519804047]
[Carotene_Alpha, 0.0019283861249594658]
[Carotene_Beta, -0.002412631108515851]
[Thiamin_B1, 0.001124004931945789]
[Riboflavin_B2, 0.0005391482954993229]
[Niacin_B3, 0.014367397155625206]
[Pantothenic_Acid_B5, 0.00925515028125953]
[Vitamin_B_6, -0.00024042605090652584]
[Folate_B9, -0.00020546395839291206]
[Vitamin_B_12, 4.63822599885583E-06]
[Vitamin_C, -0.4956785496133457]
[Vitamin_K, -0.00033989963761093346]
[Sodium_Na, -0.11778711483679592]
[Calcium_Ca, 1.7495212508992588]
[Potassium_K, -2.309762251419586]
[Magnesium_Mg, 0.023796931476642115]
[Phosphorus_P, -0.9937820623353947]
[Iron_Fe, 0.013410453835807882]
[Zinc_Zn, 0.0012258751267598335]
[Copper_Cu, -0.0025812406235637434]
[Manganese_Mn, -0.010426540228418636]
[Selenium_Se, -9.71581814514513E-05]
[Iodine_I, 0.00036967198076243927]
[Molybdenum_Mo, 5.868170608807299E-05]
[Energy_KCalorie, 1264.1255788773378]
[Lutein_Zeaxanthin, -0.0016316379242375834]
[Choline, 0.42270235811186196]
Nutrient targets TUL for Dinner:
[Protein, 198.63479258378166]
[Starch, 524.5115996642246]
[Resistant_Starch, 31.804050737592874]
[Fiber_Total_Dietary, 74.36799194812501]
[Total_lipid_fat, 114.95849127906551]
[Fatty_Acids_Total_Trans, 6.92365348454608]
[Fatty_acids_total_saturated, 48.908143538888645]
[Fatty_acids_total_monounsaturated, 217.0679886515749]
[Fatty_acids_total_polyunsaturated, 48.96925238339975]
[Omega_3_EPA_DHA, 0.7768790930821874]
[Omega_3_ALA, 6.453951896325168]
[Omega_6, 51.26007560473184]
[Histidine, 29.0013328144094]
[Isoleucine, 27.048458186850176]
[Leucine, 102.53279895063825]
[Lysine, 13.15646864141388]
[Phenylalanine, 32.784368194229515]
[Methionine, 29.423833679140618]
[Threonine, 27.441850225990812]
[Tryptophan, 12.889221530875759]
[Valine, 26.217422111827123]
[Arginine, 88.20669010153226]
[Glycine, 43.507378957450456]
[Vitamin_A, 0.008590603963091517]
[Carotene_Alpha, 0.009195747236070577]
[Carotene_Beta, 0.004854730002595261]
[Thiamin_B1, 0.004915671598612455]
[Riboflavin_B2, 0.004014842739943768]
[Niacin_B3, 0.08072156382229187]
[Pantothenic_Acid_B5, 0.02505376139237064]
[Vitamin_B_6, 0.3116241572824268]
[Folate_B9, 0.0016903693749404213]
[Vitamin_B_12, 1.2221559332189162E-05]
[Vitamin_C, 5.586786728164431]
[Vitamin_K, 0.0022194753623890665]
[Sodium_Na, 2.409990662940983]
[Calcium_Ca, 6.489104584232591]
[Potassium_K, 5.90551552635819]
[Magnesium_Mg, 1.1296997092544199]
[Phosphorus_P, 9.433301270997937]
[Iron_Fe, 0.09872295383580787]
[Zinc_Zn, 0.10233698623787095]
[Copper_Cu, 0.026172231598658478]
[Manganese_Mn, 0.018642904216025803]
[Selenium_Se, 0.000992945985215215]
[Iodine_I, 0.00337140809187355]
[Molybdenum_Mo, 0.006235938650532517]
[Energy_KCalorie, 1896.070023321782]
[Lutein_Zeaxanthin, 0.057771139853540196]
[Choline, 10.138848191445195]
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, 2.586131214413813]
[Starch, 32.49934593581021]
[Resistant_Starch, 3.6702049726455828]
[Fiber_Total_Dietary, -1.321446744980157]
[Total_lipid_fat, 2.752690629997572]
[Fatty_Acids_Total_Trans, 0.9751002901172224]
[Fatty_acids_total_saturated, 3.9428910992944655]
[Fatty_acids_total_monounsaturated, 26.911400637663377]
[Fatty_acids_total_polyunsaturated, 2.756647065451078]
[Omega_3_EPA_DHA, 0.10159508479596892]
[Omega_3_ALA, 0.6402825523892014]
[Omega_6, 4.614871689535377]
[Histidine, -0.2902937990576313]
[Isoleucine, -0.8482579783602667]
[Leucine, 13.496474303356964]
[Lysine, 0.7798243737372996]
[Phenylalanine, 0.6100178967639884]
[Methionine, -0.1695792662772822]
[Threonine, -0.7358602528915121]
[Tryptophan, -0.0187541657815288]
[Valine, -1.0856968569382812]
[Arginine, 11.660244790913982]
[Glycine, 0.24317970212870346]
[Vitamin_A, 0.00037806938628011567]
[Carotene_Alpha, 0.0005509674642741331]
[Carotene_Beta, -0.0006893231738616716]
[Thiamin_B1, 0.0003211442662702254]
[Riboflavin_B2, 0.00015404237014266366]
[Niacin_B3, 0.004104970615892916]
[Pantothenic_Acid_B5, 0.0026443286517884375]
[Vitamin_B_6, -6.869315740186452E-05]
[Folate_B9, -5.870398811226059E-05]
[Vitamin_B_12, 1.3252074282445228E-06]
[Vitamin_C, -0.14162244274667019]
[Vitamin_K, -9.711418217455243E-05]
[Sodium_Na, -0.033653461381941696]
[Calcium_Ca, 0.4998632145426454]
[Potassium_K, -0.6599320718341675]
[Magnesium_Mg, 0.006799123279040605]
[Phosphorus_P, -0.28393773209582707]
[Iron_Fe, 0.003831558238802252]
[Zinc_Zn, 0.0003502500362170953]
[Copper_Cu, -0.0007374973210182124]
[Manganese_Mn, -0.0029790114938338962]
[Selenium_Se, -2.775948041470037E-05]
[Iodine_I, 0.00010562056593212551]
[Molybdenum_Mo, 1.6766201739449427E-05]
[Energy_KCalorie, 361.1787368220965]
[Lutein_Zeaxanthin, -0.000466182264067881]
[Choline, 0.12077210231767485]
Nutrient targets TUL for Sides:
[Protein, 56.752797881080475]
[Starch, 149.8604570469213]
[Resistant_Starch, 9.08687163931225]
[Fiber_Total_Dietary, 21.24799769946429]
[Total_lipid_fat, 32.84528322259015]
[Fatty_Acids_Total_Trans, 1.9781867098703088]
[Fatty_acids_total_saturated, 13.973755296825328]
[Fatty_acids_total_monounsaturated, 62.019425329021395]
[Fatty_acids_total_polyunsaturated, 13.991214966685643]
[Omega_3_EPA_DHA, 0.22196545516633925]
[Omega_3_ALA, 1.843986256092905]
[Omega_6, 14.645735887066241]
[Histidine, 8.286095089831257]
[Isoleucine, 7.728130910528622]
[Leucine, 29.295085414468076]
[Lysine, 3.758991040403966]
[Phenylalanine, 9.366962341208433]
[Methionine, 8.406809622611606]
[Threonine, 7.840528635997376]
[Tryptophan, 3.68263472310736]
[Valine, 7.490692031950607]
[Arginine, 25.201911457580646]
[Glycine, 12.430679702128703]
[Vitamin_A, 0.002454458275169005]
[Carotene_Alpha, 0.0026273563531630222]
[Carotene_Beta, 0.0013870657150272174]
[Thiamin_B1, 0.0014044775996035585]
[Riboflavin_B2, 0.0011470979256982194]
[Niacin_B3, 0.02306330394922625]
[Pantothenic_Acid_B5, 0.0071582175406773255]
[Vitamin_B_6, 0.0890354735092648]
[Folate_B9, 0.0004829626785544061]
[Vitamin_B_12, 3.491874094911189E-06]
[Vitamin_C, 1.5962247794755517]
[Vitamin_K, 0.0006341358178254475]
[Sodium_Na, 0.6885687608402808]
[Calcium_Ca, 1.854029881209312]
[Potassium_K, 1.6872901503880544]
[Magnesium_Mg, 0.3227713455012628]
[Phosphorus_P, 2.695228934570839]
[Iron_Fe, 0.028206558238802252]
[Zinc_Zn, 0.029239138925105986]
[Copper_Cu, 0.007477780456759566]
[Manganese_Mn, 0.005326544061721659]
[Selenium_Se, 0.00028369885291863284]
[Iodine_I, 0.0009632594548210143]
[Molybdenum_Mo, 0.0017816967572950048]
[Energy_KCalorie, 541.734292377652]
[Lutein_Zeaxanthin, 0.01650603995815434]
[Choline, 2.896813768984342]
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, 1.2930656072069064]
[Starch, 16.249672967905106]
[Resistant_Starch, 1.8351024863227914]
[Fiber_Total_Dietary, -0.6607233724900785]
[Total_lipid_fat, 1.376345314998786]
[Fatty_Acids_Total_Trans, 0.4875501450586112]
[Fatty_acids_total_saturated, 1.9714455496472327]
[Fatty_acids_total_monounsaturated, 13.455700318831688]
[Fatty_acids_total_polyunsaturated, 1.378323532725539]
[Omega_3_EPA_DHA, 0.05079754239798446]
[Omega_3_ALA, 0.3201412761946007]
[Omega_6, 2.3074358447676886]
[Histidine, -0.14514689952881565]
[Isoleucine, -0.42412898918013336]
[Leucine, 6.748237151678482]
[Lysine, 0.3899121868686498]
[Phenylalanine, 0.3050089483819942]
[Methionine, -0.0847896331386411]
[Threonine, -0.36793012644575607]
[Tryptophan, -0.0093770828907644]
[Valine, -0.5428484284691406]
[Arginine, 5.830122395456991]
[Glycine, 0.12158985106435173]
[Vitamin_A, 0.00018903469314005784]
[Carotene_Alpha, 0.00027548373213706655]
[Carotene_Beta, -0.0003446615869308358]
[Thiamin_B1, 0.0001605721331351127]
[Riboflavin_B2, 7.702118507133183E-05]
[Niacin_B3, 0.002052485307946458]
[Pantothenic_Acid_B5, 0.0013221643258942188]
[Vitamin_B_6, -3.434657870093226E-05]
[Folate_B9, -2.9351994056130295E-05]
[Vitamin_B_12, 6.626037141222614E-07]
[Vitamin_C, -0.07081122137333509]
[Vitamin_K, -4.855709108727621E-05]
[Sodium_Na, -0.016826730690970848]
[Calcium_Ca, 0.2499316072713227]
[Potassium_K, -0.32996603591708373]
[Magnesium_Mg, 0.0033995616395203023]
[Phosphorus_P, -0.14196886604791353]
[Iron_Fe, 0.001915779119401126]
[Zinc_Zn, 0.00017512501810854766]
[Copper_Cu, -0.0003687486605091062]
[Manganese_Mn, -0.0014895057469169481]
[Selenium_Se, -1.3879740207350186E-05]
[Iodine_I, 5.2810282966062756E-05]
[Molybdenum_Mo, 8.383100869724714E-06]
[Energy_KCalorie, 180.58936841104824]
[Lutein_Zeaxanthin, -0.0002330911320339405]
[Choline, 0.060386051158837425]
Nutrient targets TUL for Snacks:
[Protein, 28.376398940540238]
[Starch, 74.93022852346066]
[Resistant_Starch, 4.543435819656125]
[Fiber_Total_Dietary, 10.623998849732144]
[Total_lipid_fat, 16.422641611295074]
[Fatty_Acids_Total_Trans, 0.9890933549351544]
[Fatty_acids_total_saturated, 6.986877648412664]
[Fatty_acids_total_monounsaturated, 31.009712664510698]
[Fatty_acids_total_polyunsaturated, 6.9956074833428215]
[Omega_3_EPA_DHA, 0.11098272758316963]
[Omega_3_ALA, 0.9219931280464525]
[Omega_6, 7.3228679435331205]
[Histidine, 4.143047544915628]
[Isoleucine, 3.864065455264311]
[Leucine, 14.647542707234038]
[Lysine, 1.879495520201983]
[Phenylalanine, 4.6834811706042165]
[Methionine, 4.203404811305803]
[Threonine, 3.920264317998688]
[Tryptophan, 1.84131736155368]
[Valine, 3.7453460159753034]
[Arginine, 12.600955728790323]
[Glycine, 6.215339851064352]
[Vitamin_A, 0.0012272291375845024]
[Carotene_Alpha, 0.0013136781765815111]
[Carotene_Beta, 0.0006935328575136087]
[Thiamin_B1, 0.0007022387998017793]
[Riboflavin_B2, 0.0005735489628491097]
[Niacin_B3, 0.011531651974613125]
[Pantothenic_Acid_B5, 0.0035791087703386628]
[Vitamin_B_6, 0.0445177367546324]
[Folate_B9, 0.00024148133927720305]
[Vitamin_B_12, 1.7459370474555946E-06]
[Vitamin_C, 0.7981123897377759]
[Vitamin_K, 0.00031706790891272376]
[Sodium_Na, 0.3442843804201404]
[Calcium_Ca, 0.927014940604656]
[Potassium_K, 0.8436450751940272]
[Magnesium_Mg, 0.1613856727506314]
[Phosphorus_P, 1.3476144672854196]
[Iron_Fe, 0.014103279119401126]
[Zinc_Zn, 0.014619569462552993]
[Copper_Cu, 0.003738890228379783]
[Manganese_Mn, 0.0026632720308608295]
[Selenium_Se, 0.00014184942645931642]
[Iodine_I, 0.0004816297274105072]
[Molybdenum_Mo, 0.0008908483786475024]
[Energy_KCalorie, 270.867146188826]
[Lutein_Zeaxanthin, 0.00825301997907717]
[Choline, 1.448406884492171]