Over-Hard Eggs, First Watch BLTE, Poached Chicken Breasts, Chicken Salad, Radish Salad, Pan-Fried Chicken Breast Fillets, Chicken Salsa Roll-Ups, Dal, Pan-Fried Haddock, Sauteed Green Beans, Sauteéd Zucchini, Steamed Asparagus ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Meal Plan

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Shopping List

Prep

Over-Hard Eggs🌐

From the First Watch cookbook.
Total time: 7 min
Servings: 2
Equipment: Stove
  • 2 Eggs
  • Crack 2 eggs into a cup. That allows you to make sure you don't break the yolks and to pick out any shell. Carefully pour eggs into a buttered, nonstick, non-heated pan. Turn heat on to medium.
  • Once the eggs are in the pan, break the yolks and cook until the entire egg is solid throughout. Do not disturb or move the egg around while cooking, as this will result in a scrambled egg. Once cooked through, flip and cook for an additional 3 minutes.

Poached Chicken Breasts🌐

Eight ounces raw boneless, skinless chicken breast yields about 1 cup sliced, diced or shredded cooked chicken.
Total time: 20 min
Servings: 1
Equipment: Stove
  • 1 Boneless Skinless Chicken Breasts
  • 1/8 tsp. Salt
  • Place boneless, skinless chicken breasts in a skillet or saucepan. Add lightly salted water to cover and bring to a boil.
  • Cover, reduce heat to a simmer and cook until no longer pink in the middle, 10–15 minutes, depending on size.

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.

Breakfast

First Watch BLTE🌐

From the First Watch cookbook.
Total time: 20 min
Servings: 2
  • 2 Over-Hard Eggs
  • 1 tbsp. Mayonnaise
  • 2 Slices of Whole-Grain Bread
  • 3 Smoked Bacon Slices, cooked
  • 2 oz. Slices of Monterey Jack Cheese
  • 2 oz. Tomatoes, sliced
  • 1 c. Spring Mix
  • Spread mayonnaise evenly on each slice of bread.
  • Place bacon on one slice of bread; top with eggs and 1 slice of cheese on top of the eggs.
  • On the other slice of bread, place tomato slices and the other slice of cheese on top of the tomato.
  • Add spring mix to the bacon-egg side, then close the sandwich.
  • Serve with lemon-dressed greens.

Lunch

Chicken Salad🌐

Total time: 5 min
Servings: 2
  • 1 Poached Chicken Breasts, cut into bite-sized pieces
  • 4 oz. Water Chestnuts, drained and sliced
  • 2 oz. Seedless Raisins
  • 1/2 c. Celery Stalks, diced small
  • 1/3 c. Mayonnaise
  • 1 Fuji Apples, diced small
  • Place all ingredients in a mixing bowl.
  • Using a rubber spatula, mix ingredients together until thoroughly blended.

Radish Salad🌐

Total time: 10 min
Servings: 2
  • 12 oz. Red Radish, sliced
  • 1/8 tsp. Salt & Black Pepper
  • 1 c. Red Onions, sliced
  • 1 c. Cucumbers, sliced
  • 1 tbsp. Fresh Mint Leaves, chopped
  • 1 tbsp. Fresh Dill, chopped
  • 2 Garlic Cloves, minced
  • 2 tbsp. Extra Virgin Olive Oil
  • 1 tbsp. Red Wine Vinegar
  • 1 Lemons, juiced
  • Add all salad ingredients to a large bowl and toss to combine.
  • Serve dressed with olive oil, red wine vinegar, and lemon juice.

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.

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.

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.

Sides

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.

Sauteéd Zucchini🌐

Total time: 10 min
Servings: 2
Equipment: Stove
  • 1 Fresh Zucchini
  • 1 tbsp. Olive Oil
  • 1 Garlic Cloves, crushed
  • 1/8 tsp. Salt & Black Pepper, to taste
  • 1/4 Lemons, juiced, to taste
  • Heat the oil in a large skillet or frying pan over medium-high heat.
  • Wash and dry the zucchini, then slice into ⅓-inch thick slices.
  • Sauté the zucchini for 7–10 minutes, tossing regularly to ensure even cooking.
  • Add the crushed garlic and cook for another minute then season with salt, pepper, and lemon.

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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Debug Logs 
03/22/2026: Building feast using 17720.
03/22/2026: Returning on day feast
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, -6.922958694244959]
[Starch, 57.301389887789306]
[Resistant_Starch, 8.963464238842871]
[Fiber_Total_Dietary, -11.205660099883273]
[Total_lipid_fat, -0.14309526267933645]
[Fatty_Acids_Total_Trans, 2.437624892556995]
[Fatty_acids_total_saturated, 9.268427893594989]
[Fatty_acids_total_monounsaturated, 65.73474860404055]
[Fatty_acids_total_polyunsaturated, 6.319254853961986]
[Omega_3_EPA_DHA, 0.24883849846917266]
[Omega_3_ALA, 1.6314437694940243]
[Omega_6, 11.788606509096589]
[Histidine, -0.9762699163655151]
[Isoleucine, -2.5165078689360865]
[Leucine, 33.01507544570339]
[Lysine, 1.4408502891368187]
[Phenylalanine, -3.0414250919965826]
[Methionine, -0.576234235577116]
[Threonine, -2.1913078585196724]
[Tryptophan, -0.17117265805916865]
[Valine, -3.197342125245621]
[Arginine, 28.537345530421224]
[Glycine, 0.2248008100450243]
[Vitamin_A, 0.0008806456905868509]
[Carotene_Alpha, 0.001362730489580143]
[Carotene_Beta, -0.0024241528307574764]
[Thiamin_B1, 0.00058295022474661]
[Riboflavin_B2, 0.00018480405188952355]
[Niacin_B3, 0.00809747915531409]
[Pantothenic_Acid_B5, 0.005772925075830997]
[Vitamin_B_6, -0.0005426760962342255]
[Folate_B9, -0.0003096886464763352]
[Vitamin_B_12, 3.2786726440726834E-06]
[Vitamin_C, -0.4155658212318882]
[Vitamin_K, -0.00033876149488815566]
[Sodium_Na, -0.47219737632329856]
[Calcium_Ca, 1.1262685121604181]
[Potassium_K, -2.4960965913143425]
[Magnesium_Mg, -0.08152893960312668]
[Phosphorus_P, -0.9414359652958448]
[Iron_Fe, 0.005060710125747575]
[Zinc_Zn, -0.0009268343164805273]
[Copper_Cu, -0.002374948488261195]
[Manganese_Mn, -0.008579247668083156]
[Selenium_Se, -8.850000194648804E-05]
[Iodine_I, 0.00026339650017167924]
[Molybdenum_Mo, 3.7730566974125567E-05]
[Energy_KCalorie, 512.8981267827845]
[Lutein_Zeaxanthin, -0.0018789735357070364]
[Choline, 0.2688365267841192]
Nutrient targets TUL for Breakfast:
[Protein, 128.4937079724217]
[Starch, 350.7041676655671]
[Resistant_Starch, 22.50513090550954]
[Fiber_Total_Dietary, 45.21795101122784]
[Total_lipid_fat, 75.08838621880211]
[Fatty_Acids_Total_Trans, 4.945340941939712]
[Fatty_acids_total_saturated, 34.34558838742215]
[Fatty_acids_total_monounsaturated, 153.50481033243557]
[Fatty_acids_total_polyunsaturated, 34.405674607048404]
[Omega_3_EPA_DHA, 0.5497644243950985]
[Omega_3_ALA, 4.6407030287532836]
[Omega_6, 36.86576700292375]
[Histidine, 20.464702305856704]
[Isoleucine, 18.924464353286133]
[Leucine, 72.51160322348117]
[Lysine, 8.888766955803485]
[Phenylalanine, 18.39954713022564]
[Methionine, 20.864737986645103]
[Threonine, 19.249664363702546]
[Tryptophan, 9.082299564163053]
[Valine, 18.2436300969766]
[Arginine, 62.39151219708789]
[Glycine, 30.69355081004502]
[Vitamin_A, 0.006071617912809074]
[Carotene_Alpha, 0.006553702711802366]
[Carotene_Beta, 0.0027668193914647467]
[Thiamin_B1, 0.003291283558079943]
[Riboflavin_B2, 0.0026674429407784125]
[Niacin_B3, 0.055493312488647424]
[Pantothenic_Acid_B5, 0.01705764729805322]
[Vitamin_B_6, 0.22221774057043248]
[Folate_B9, 0.0010444780201903316]
[Vitamin_B_12, 8.695339310739349E-06]
[Vitamin_C, 3.9290522343236667]
[Vitamin_K, 0.0014893635051118443]
[Sodium_Na, 1.333358179232258]
[Calcium_Ca, 4.511685178827085]
[Potassium_K, 3.3719589642412124]
[Magnesium_Mg, 0.7084016159524289]
[Phosphorus_P, 6.506480701370821]
[Iron_Fe, 0.06599821012574757]
[Zinc_Zn, 0.07129538790574169]
[Copper_Cu, 0.01816324595618325]
[Manganese_Mn, 0.01218464122080573]
[Selenium_Se, 0.0006901458313868452]
[Iodine_I, 0.0024074937223939013]
[Molybdenum_Mo, 0.004450056955863015]
[Energy_KCalorie, 964.2870156716732]
[Lutein_Zeaxanthin, 0.04055158201984852]
[Choline, 7.208940693450787]
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, -8.30755043309395]
[Starch, 68.76166786534716]
[Resistant_Starch, 10.756157086611445]
[Fiber_Total_Dietary, -13.446792119859925]
[Total_lipid_fat, -0.17171431521520372]
[Fatty_Acids_Total_Trans, 2.9251498710683936]
[Fatty_acids_total_saturated, 11.122113472313986]
[Fatty_acids_total_monounsaturated, 78.88169832484864]
[Fatty_acids_total_polyunsaturated, 7.583105824754383]
[Omega_3_EPA_DHA, 0.29860619816300715]
[Omega_3_ALA, 1.9577325233928289]
[Omega_6, 14.146327810915905]
[Histidine, -1.171523899638618]
[Isoleucine, -3.0198094427233038]
[Leucine, 39.61809053484406]
[Lysine, 1.729020346964182]
[Phenylalanine, -3.6497101103958984]
[Methionine, -0.691481082692539]
[Threonine, -2.6295694302236066]
[Tryptophan, -0.20540718967100235]
[Valine, -3.8368105502947447]
[Arginine, 34.24481463650547]
[Glycine, 0.26976097205402916]
[Vitamin_A, 0.001056774828704221]
[Carotene_Alpha, 0.0016352765874961715]
[Carotene_Beta, -0.0029089833969089714]
[Thiamin_B1, 0.000699540269695932]
[Riboflavin_B2, 0.00022176486226742822]
[Niacin_B3, 0.009716974986376905]
[Pantothenic_Acid_B5, 0.0069275100909971955]
[Vitamin_B_6, -0.0006512113154810705]
[Folate_B9, -0.0003716263757716022]
[Vitamin_B_12, 3.93440717288722E-06]
[Vitamin_C, -0.4986789854782658]
[Vitamin_K, -0.00040651379386578675]
[Sodium_Na, -0.5666368515879582]
[Calcium_Ca, 1.3515222145925014]
[Potassium_K, -2.9953159095772106]
[Magnesium_Mg, -0.097834727523752]
[Phosphorus_P, -1.1297231583550136]
[Iron_Fe, 0.006072852150897089]
[Zinc_Zn, -0.0011122011797766325]
[Copper_Cu, -0.0028499381859134337]
[Manganese_Mn, -0.010295097201699787]
[Selenium_Se, -0.00010620000233578562]
[Iodine_I, 0.00031607580020601503]
[Molybdenum_Mo, 4.527668036895067E-05]
[Energy_KCalorie, 615.4777521393413]
[Lutein_Zeaxanthin, -0.0022547682428484435]
[Choline, 0.32260383214094296]
Nutrient targets TUL for Lunch:
[Protein, 154.19244956690602]
[Starch, 420.8450011986805]
[Resistant_Starch, 27.00615708661144]
[Fiber_Total_Dietary, 54.2615412134734]
[Total_lipid_fat, 90.10606346256252]
[Fatty_Acids_Total_Trans, 5.934409130327653]
[Fatty_acids_total_saturated, 41.21470606490657]
[Fatty_acids_total_monounsaturated, 184.20577239892268]
[Fatty_acids_total_polyunsaturated, 41.28680952845808]
[Omega_3_EPA_DHA, 0.6597173092741182]
[Omega_3_ALA, 5.56884363450394]
[Omega_6, 44.23892040350849]
[Histidine, 24.557642767028042]
[Isoleucine, 22.709357223943357]
[Leucine, 87.01392386817739]
[Lysine, 10.66652034696418]
[Phenylalanine, 22.079456556270763]
[Methionine, 25.03768558397412]
[Threonine, 23.099597236443053]
[Tryptophan, 10.898759476995663]
[Valine, 21.892356116371918]
[Arginine, 74.86981463650545]
[Glycine, 36.83226097205402]
[Vitamin_A, 0.007285941495370888]
[Carotene_Alpha, 0.007864443254162839]
[Carotene_Beta, 0.0033201832697576953]
[Thiamin_B1, 0.003949540269695931]
[Riboflavin_B2, 0.0032009315289340946]
[Niacin_B3, 0.06659197498637691]
[Pantothenic_Acid_B5, 0.02046917675766386]
[Vitamin_B_6, 0.26666128868451894]
[Folate_B9, 0.0012533736242283978]
[Vitamin_B_12, 1.0434407172887218E-05]
[Vitamin_C, 4.7148626811884]
[Vitamin_K, 0.001787236206134213]
[Sodium_Na, 1.6000298150787093]
[Calcium_Ca, 5.4140222145925]
[Potassium_K, 4.046350757089455]
[Magnesium_Mg, 0.8500819391429146]
[Phosphorus_P, 7.807776841644984]
[Iron_Fe, 0.07919785215089707]
[Zinc_Zn, 0.08555446548689002]
[Copper_Cu, 0.0217958951474199]
[Manganese_Mn, 0.014621569464966875]
[Selenium_Se, 0.0008281749976642141]
[Iodine_I, 0.002888992466872681]
[Molybdenum_Mo, 0.005340068347035616]
[Energy_KCalorie, 1157.1444188060077]
[Lutein_Zeaxanthin, 0.048661898423818226]
[Choline, 8.650728832140942]
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, -9.692142171942942]
[Starch, 80.22194584290501]
[Resistant_Starch, 12.54884993438002]
[Fiber_Total_Dietary, -15.68792413983658]
[Total_lipid_fat, -0.200333367751071]
[Fatty_Acids_Total_Trans, 3.4126748495797927]
[Fatty_acids_total_saturated, 12.975799051032984]
[Fatty_acids_total_monounsaturated, 92.02864804565677]
[Fatty_acids_total_polyunsaturated, 8.846956795546781]
[Omega_3_EPA_DHA, 0.3483738978568417]
[Omega_3_ALA, 2.2840212772916337]
[Omega_6, 16.504049112735224]
[Histidine, -1.366777882911721]
[Isoleucine, -3.523111016510521]
[Leucine, 46.22110562398474]
[Lysine, 2.017190404791546]
[Phenylalanine, -4.257995128795216]
[Methionine, -0.8067279298079623]
[Threonine, -3.0678310019275408]
[Tryptophan, -0.2396417212828361]
[Valine, -4.476278975343869]
[Arginine, 39.952283742589714]
[Glycine, 0.314721134063034]
[Vitamin_A, 0.0012329039668215911]
[Carotene_Alpha, 0.0019078226854122]
[Carotene_Beta, -0.0033938139630604667]
[Thiamin_B1, 0.0008161303146452541]
[Riboflavin_B2, 0.00025872567264533295]
[Niacin_B3, 0.011336470817439723]
[Pantothenic_Acid_B5, 0.008082095106163395]
[Vitamin_B_6, -0.0007597465347279156]
[Folate_B9, -0.00043356410506686927]
[Vitamin_B_12, 4.5901417017017565E-06]
[Vitamin_C, -0.5817921497246434]
[Vitamin_K, -0.0004742660928434179]
[Sodium_Na, -0.661076326852618]
[Calcium_Ca, 1.5767759170245852]
[Potassium_K, -3.494535227840079]
[Magnesium_Mg, -0.11414051544437734]
[Phosphorus_P, -1.3180103514141825]
[Iron_Fe, 0.007084994176046604]
[Zinc_Zn, -0.0012975680430727381]
[Copper_Cu, -0.0033249278835656725]
[Manganese_Mn, -0.012010946735316419]
[Selenium_Se, -0.00012390000272508324]
[Iodine_I, 0.00036875510024035087]
[Molybdenum_Mo, 5.282279376377579E-05]
[Energy_KCalorie, 718.0573774958982]
[Lutein_Zeaxanthin, -0.0026305629499898506]
[Choline, 0.3763711374977668]
Nutrient targets TUL for Dinner:
[Protein, 179.89119116139037]
[Starch, 490.98583473179394]
[Resistant_Starch, 31.50718326771335]
[Fiber_Total_Dietary, 63.305131415718975]
[Total_lipid_fat, 105.12374070632295]
[Fatty_Acids_Total_Trans, 6.923477318715595]
[Fatty_acids_total_saturated, 48.083823742391004]
[Fatty_acids_total_monounsaturated, 214.90673446540978]
[Fatty_acids_total_polyunsaturated, 48.167944449867754]
[Omega_3_EPA_DHA, 0.769670194153138]
[Omega_3_ALA, 6.496984240254597]
[Omega_6, 51.61207380409324]
[Histidine, 28.650583228199384]
[Isoleucine, 26.494250094600584]
[Leucine, 101.51624451287363]
[Lysine, 12.444273738124878]
[Phenylalanine, 25.75936598231589]
[Methionine, 29.210633181303145]
[Threonine, 26.949530109183563]
[Tryptophan, 12.715219389828274]
[Valine, 25.541082135767237]
[Arginine, 87.34811707592304]
[Glycine, 42.97097113406303]
[Vitamin_A, 0.008500265077932704]
[Carotene_Alpha, 0.009175183796523313]
[Carotene_Beta, 0.003873547148050645]
[Thiamin_B1, 0.00460779698131192]
[Riboflavin_B2, 0.0037344201170897776]
[Niacin_B3, 0.07769063748410639]
[Pantothenic_Acid_B5, 0.023880706217274505]
[Vitamin_B_6, 0.31110483679860546]
[Folate_B9, 0.001462269228266464]
[Vitamin_B_12, 1.2173475035035088E-05]
[Vitamin_C, 5.500673128053133]
[Vitamin_K, 0.002085108907156582]
[Sodium_Na, 1.866701450925161]
[Calcium_Ca, 6.316359250357918]
[Potassium_K, 4.720742549937698]
[Magnesium_Mg, 0.9917622623334004]
[Phosphorus_P, 9.109072981919148]
[Iron_Fe, 0.09239749417604659]
[Zinc_Zn, 0.09981354306803836]
[Copper_Cu, 0.025428544338656548]
[Manganese_Mn, 0.017058497709128023]
[Selenium_Se, 0.0009662041639415832]
[Iodine_I, 0.0033704912113514617]
[Molybdenum_Mo, 0.00623007973820822]
[Energy_KCalorie, 1350.0018219403423]
[Lutein_Zeaxanthin, 0.05677221482778793]
[Choline, 10.0925169708311]
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, -2.7691834776979833]
[Starch, 22.92055595511572]
[Resistant_Starch, 3.5853856955371484]
[Fiber_Total_Dietary, -4.482264039953309]
[Total_lipid_fat, -0.057238105071734574]
[Fatty_Acids_Total_Trans, 0.975049957022798]
[Fatty_acids_total_saturated, 3.7073711574379953]
[Fatty_acids_total_monounsaturated, 26.29389944161622]
[Fatty_acids_total_polyunsaturated, 2.5277019415847946]
[Omega_3_EPA_DHA, 0.09953539938766906]
[Omega_3_ALA, 0.6525775077976096]
[Omega_6, 4.715442603638635]
[Histidine, -0.390507966546206]
[Isoleucine, -1.0066031475744346]
[Leucine, 13.206030178281354]
[Lysine, 0.5763401156547274]
[Phenylalanine, -1.216570036798633]
[Methionine, -0.23049369423084637]
[Threonine, -0.8765231434078689]
[Tryptophan, -0.06846906322366746]
[Valine, -1.2789368500982483]
[Arginine, 11.414938212168488]
[Glycine, 0.08992032401800971]
[Vitamin_A, 0.00035225827623474036]
[Carotene_Alpha, 0.0005450921958320572]
[Carotene_Beta, -0.0009696611323029905]
[Thiamin_B1, 0.00023318008989864402]
[Riboflavin_B2, 7.392162075580941E-05]
[Niacin_B3, 0.0032389916621256357]
[Pantothenic_Acid_B5, 0.0023091700303323986]
[Vitamin_B_6, -0.00021707043849369018]
[Folate_B9, -0.00012387545859053408]
[Vitamin_B_12, 1.3114690576290733E-06]
[Vitamin_C, -0.16622632849275526]
[Vitamin_K, -0.00013550459795526226]
[Sodium_Na, -0.1888789505293194]
[Calcium_Ca, 0.4505074048641672]
[Potassium_K, -0.9984386365257369]
[Magnesium_Mg, -0.03261157584125067]
[Phosphorus_P, -0.37657438611833793]
[Iron_Fe, 0.00202428405029903]
[Zinc_Zn, -0.00037073372659221087]
[Copper_Cu, -0.000949979395304478]
[Manganese_Mn, -0.0034316990672332627]
[Selenium_Se, -3.540000077859521E-05]
[Iodine_I, 0.00010535860006867169]
[Molybdenum_Mo, 1.5092226789650225E-05]
[Energy_KCalorie, 205.15925071311378]
[Lutein_Zeaxanthin, -0.0007515894142828145]
[Choline, 0.10753461071364767]
Nutrient targets TUL for Sides:
[Protein, 51.39748318896868]
[Starch, 140.28166706622685]
[Resistant_Starch, 9.002052362203814]
[Fiber_Total_Dietary, 18.087180404491136]
[Total_lipid_fat, 30.03535448752084]
[Fatty_Acids_Total_Trans, 1.9781363767758846]
[Fatty_acids_total_saturated, 13.73823535496886]
[Fatty_acids_total_monounsaturated, 61.40192413297423]
[Fatty_acids_total_polyunsaturated, 13.762269842819359]
[Omega_3_EPA_DHA, 0.2199057697580394]
[Omega_3_ALA, 1.8562812115013134]
[Omega_6, 14.746306801169498]
[Histidine, 8.185880922342681]
[Isoleucine, 7.569785741314453]
[Leucine, 29.004641289392467]
[Lysine, 3.5555067823213937]
[Phenylalanine, 7.359818852090255]
[Methionine, 8.345895194658041]
[Threonine, 7.699865745481018]
[Tryptophan, 3.6329198256652213]
[Valine, 7.29745203879064]
[Arginine, 24.956604878835154]
[Glycine, 12.277420324018008]
[Vitamin_A, 0.0024286471651236295]
[Carotene_Alpha, 0.002621481084720946]
[Carotene_Beta, 0.0011067277565858986]
[Thiamin_B1, 0.001316513423231977]
[Riboflavin_B2, 0.001066977176311365]
[Niacin_B3, 0.02219732499545897]
[Pantothenic_Acid_B5, 0.0068230589192212875]
[Vitamin_B_6, 0.08888709622817298]
[Folate_B9, 0.00041779120807613264]
[Vitamin_B_12, 3.4781357242957396E-06]
[Vitamin_C, 1.5716208937294667]
[Vitamin_K, 0.0005957454020447377]
[Sodium_Na, 0.5333432716929032]
[Calcium_Ca, 1.8046740715308338]
[Potassium_K, 1.348783585696485]
[Magnesium_Mg, 0.2833606463809715]
[Phosphorus_P, 2.602592280548328]
[Iron_Fe, 0.026399284050299027]
[Zinc_Zn, 0.028518155162296676]
[Copper_Cu, 0.0072652983824732995]
[Manganese_Mn, 0.0048738564883222925]
[Selenium_Se, 0.00027605833255473807]
[Iodine_I, 0.0009629974889575605]
[Molybdenum_Mo, 0.0017800227823452056]
[Energy_KCalorie, 385.71480626866924]
[Lutein_Zeaxanthin, 0.01622063280793941]
[Choline, 2.8835762773803144]
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, -1.3845917388489917]
[Starch, 11.46027797755786]
[Resistant_Starch, 1.7926928477685742]
[Fiber_Total_Dietary, -2.2411320199766545]
[Total_lipid_fat, -0.028619052535867287]
[Fatty_Acids_Total_Trans, 0.487524978511399]
[Fatty_acids_total_saturated, 1.8536855787189976]
[Fatty_acids_total_monounsaturated, 13.14694972080811]
[Fatty_acids_total_polyunsaturated, 1.2638509707923973]
[Omega_3_EPA_DHA, 0.04976769969383453]
[Omega_3_ALA, 0.3262887538988048]
[Omega_6, 2.3577213018193177]
[Histidine, -0.195253983273103]
[Isoleucine, -0.5033015737872173]
[Leucine, 6.603015089140677]
[Lysine, 0.2881700578273637]
[Phenylalanine, -0.6082850183993165]
[Methionine, -0.11524684711542318]
[Threonine, -0.4382615717039344]
[Tryptophan, -0.03423453161183373]
[Valine, -0.6394684250491242]
[Arginine, 5.707469106084244]
[Glycine, 0.04496016200900486]
[Vitamin_A, 0.00017612913811737018]
[Carotene_Alpha, 0.0002725460979160286]
[Carotene_Beta, -0.00048483056615149526]
[Thiamin_B1, 0.00011659004494932201]
[Riboflavin_B2, 3.6960810377904706E-05]
[Niacin_B3, 0.0016194958310628178]
[Pantothenic_Acid_B5, 0.0011545850151661993]
[Vitamin_B_6, -0.00010853521924684509]
[Folate_B9, -6.193772929526704E-05]
[Vitamin_B_12, 6.557345288145367E-07]
[Vitamin_C, -0.08311316424637763]
[Vitamin_K, -6.775229897763113E-05]
[Sodium_Na, -0.0944394752646597]
[Calcium_Ca, 0.2252537024320836]
[Potassium_K, -0.49921931826286847]
[Magnesium_Mg, -0.016305787920625335]
[Phosphorus_P, -0.18828719305916897]
[Iron_Fe, 0.001012142025149515]
[Zinc_Zn, -0.00018536686329610543]
[Copper_Cu, -0.000474989697652239]
[Manganese_Mn, -0.0017158495336166313]
[Selenium_Se, -1.7700000389297606E-05]
[Iodine_I, 5.2679300034335845E-05]
[Molybdenum_Mo, 7.546113394825112E-06]
[Energy_KCalorie, 102.57962535655689]
[Lutein_Zeaxanthin, -0.00037579470714140727]
[Choline, 0.053767305356823836]
Nutrient targets TUL for Snacks:
[Protein, 25.69874159448434]
[Starch, 70.14083353311342]
[Resistant_Starch, 4.501026181101907]
[Fiber_Total_Dietary, 9.043590202245568]
[Total_lipid_fat, 15.01767724376042]
[Fatty_Acids_Total_Trans, 0.9890681883879423]
[Fatty_acids_total_saturated, 6.86911767748443]
[Fatty_acids_total_monounsaturated, 30.700962066487115]
[Fatty_acids_total_polyunsaturated, 6.8811349214096795]
[Omega_3_EPA_DHA, 0.1099528848790197]
[Omega_3_ALA, 0.9281406057506567]
[Omega_6, 7.373153400584749]
[Histidine, 4.092940461171341]
[Isoleucine, 3.7848928706572265]
[Leucine, 14.502320644696233]
[Lysine, 1.7777533911606969]
[Phenylalanine, 3.6799094260451275]
[Methionine, 4.172947597329021]
[Threonine, 3.849932872740509]
[Tryptophan, 1.8164599128326107]
[Valine, 3.64872601939532]
[Arginine, 12.478302439417577]
[Glycine, 6.138710162009004]
[Vitamin_A, 0.0012143235825618148]
[Carotene_Alpha, 0.001310740542360473]
[Carotene_Beta, 0.0005533638782929493]
[Thiamin_B1, 0.0006582567116159885]
[Riboflavin_B2, 0.0005334885881556825]
[Niacin_B3, 0.011098662497729485]
[Pantothenic_Acid_B5, 0.0034115294596106438]
[Vitamin_B_6, 0.04444354811408649]
[Folate_B9, 0.00020889560403806632]
[Vitamin_B_12, 1.7390678621478698E-06]
[Vitamin_C, 0.7858104468647333]
[Vitamin_K, 0.00029787270102236887]
[Sodium_Na, 0.2666716358464516]
[Calcium_Ca, 0.9023370357654169]
[Potassium_K, 0.6743917928482425]
[Magnesium_Mg, 0.14168032319048576]
[Phosphorus_P, 1.301296140274164]
[Iron_Fe, 0.013199642025149514]
[Zinc_Zn, 0.014259077581148338]
[Copper_Cu, 0.0036326491912366497]
[Manganese_Mn, 0.0024369282441611463]
[Selenium_Se, 0.00013802916627736903]
[Iodine_I, 0.00048149874447878024]
[Molybdenum_Mo, 0.0008900113911726028]
[Energy_KCalorie, 192.85740313433462]
[Lutein_Zeaxanthin, 0.008110316403969704]
[Choline, 1.4417881386901572]