Korean Eggs & Rice, Hard Boiled Eggs, Probiotic Salad, Egg Sandwich, Crispy Garlicky Chicken, Arugula and Prosciutto Salad, Chopped Eggs and Onions, Peas, Beans, Chili, & Mint, Whipped Eggs, Ham and Gruyère Omelet, Radish Salad, BPA-Banishing Fruit Salad, Rice, Pan Roasted Vegetables , Edamame & Veggie Rice Bowl, Dal, Tagliatelle w/ Tomatoes and Olives, Broccoli w/ Soy Sauce and Sesame Seeds, Rainbow Stir-Fry Veggies, Roasted Vegetables, Oven Baked Beet Chips ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Meal Plan

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

Shopping List

Prep

Hard Boiled Eggs🌐

Total time: 12 min
Servings: 9
Equipment: Stove
  • 9 Eggs
  • Place eggs in cold water, enough to cover the eggs by about an inch.
  • Bring the water up to a rolling boil using high heat. Then remove from heat.
  • Cover and let simmer for 10 minutes.
  • Rinse eggs under cold water until they are chilled. Serve.

Whipped Eggs🌐

This preparation works great for omelets and frittatas. You can mix ahead of time and store in an airtight container and refrigerate, but the best way is to whip just before adding them to the pan. This will guarantee that the air you just whipped in will result in a nice, fluffy finished product.
Total time: 5 min
Servings: 8
  • 8 Eggs
  • Use a whisk or hand blender to mix cracked eggs in a bowl until they're frothy.

Rice🌐

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

Pan Roasted Vegetables 🌐

Total time: 45 min
Servings: 2 c.
Equipment: Oven
  • 1/2 c. Fresh Zucchini, diced
  • 12 Cherry Tomatoes
  • 1/2 c. Red Bell Peppers, diced
  • 1/2 c. Red Onions, diced
  • 1/2 c. Orange Sweet Potatoes, diced
  • 1 tbsp. Cooking Oil
  • 1/8 tsp. Salt & Black Pepper
  • Preheat the oven to 400°F. Line a sheet pan with parchment paper.
  • In a large bowl, combine the zucchini, tomatoes, bell pepper, onion, and sweet potato. Add the olive oil and season with salt and pepper. Stir or toss to mix evenly.
  • Spread the vegetables out on the lines sheet pan. Roast them in the oven for 12 minutes, flip them over, and continue roasting for 15–20 minutes longer, until they're tender.

Breakfast

Korean Eggs & Rice🌐

From Jamie Oliver's 5 Ingredients
Total time: 22 min
Servings: 2
  • 1 tbsp. Light Sesame Seeds
  • 2/3 c. White Basmati Rice
  • 5 oz. Kimchi
  • 1 oz. Fresh Cilantro
  • 4 Eggs
  • Toast the sesame seeds in a dry 10-inch non-stick frying pan on a medium heat. Once lightly golden, remove to a plate, reducing the heat to a medium-low. Place the rice in the pan with a small pinch of sea salt, the pour in 1⅔ cups of water. Cover and cook for 10 minutes, or until the rice has absorbed all the liquid.
  • Finely chop the kimchi with half the cilantro leaves, beat in the eggs, then pour over the rice, spreading it out evenly with a spatula. Cover and leave for another 5–10 minutes, or until the eggs are just set.
  • Loosen the edges with a spatula, then slide it out onto a plate — I like to fold one-half back on itself to expose the underside. Scatter over the toasted sesame seeds, pick over the remaining cilantro leaves, then tuck on in.

Probiotic Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 2
  • 2 Hard Boiled Eggs, peeled
  • 3 Red Tomatoes
  • 1 Avocados, peeled and pitted
  • 1 tbsp. Plain Coconut Yogurt
  • 3/4 c. Sauerkraut
  • 1/4 tsp. Sea Salt
  • Dice the tomatoes, and chop the avocado and hard boiled eggs. Combine them in a large bowl.
  • Add the coconut yogurt and the sauerkraut. Toss and serve.

Egg Sandwich🌐

Total time: 20 min
Servings: 2
  • 4 Hard Boiled Eggs
  • 2 tbsp. Mayonnaise, for filling
  • 1 tsp. Dijon Mustard, for filling
  • 1 tsp. Chives | Green Onions, finely chopped, for filling
  • 1/4 tsp. Black Pepper, for filling
  • 1/8 tsp. Kosher Salt, for filling
  • 4 Slices of Bread
  • 1/2 tsp. Butter, for bread
  • 4 Leaves of Lettuce
  • Place the eggs in a bowl and mash with a fork. Smaller egg white bits make a creamier filling.
  • Add remaining filling ingredients and gently stir to combine.
  • Butter the bread and top each slice with a lettuce lead. Divide the filling between 4 pieces of bread and spread evenly edge to edge.

Lunch

Crispy Garlicky Chicken🌐

From Jamie Oliver's 5 Ingredients
Total time: 20 min
Servings: 2
Equipment: Food Processor
  • 2 Boneless Skinless Chicken Breasts
  • 2 Slices of Whole-Wheat Bread, with seeds
  • 1 Garlic Cloves
  • 1 Lemons
  • 7/4 oz. Arugula
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • Place the chicken breasts between two large sheets of parchment paper, and whack with the base of a large non-stick frying pan to flatten them to about ½ inch thick.
  • Tear the bread into a food processor, then peel, chop, and add the garlic, and blitz into fairly fine crumbs.
  • Pour the crumbs over the chicken, roughly pat onto each side, then re-cover with the paper and whack again, to hammer the crumbs into the chicken and flatten them further.
  • Put the pan on a medium heat. Fry the crumbled chicken in 1 tablespoon of olive oil for 3 minutes on each side, or until crisp, golden, and cooked through.
  • Slice, plate up, season to perfection with sea salt and black pepper, sprinkle with lemon-dressed arugula, and serve with lemon wedges, for squeezing over.

Arugula and Prosciutto Salad🌐

Total time: 5 min
Servings: 2
  • 2 c. Baby Arugula
  • 1 Green Apples, thinly sliced
  • 3 tbsp. Balsamic Vinaigrette, or store-bought Italian dressing
  • 2 Slices of Prosciutto
  • 1/8 tsp. Salt & Black Pepper
  • 1/4 c. Parmesan Cheese, shaved
  • In a medium bowl, toss the arugula and apple with the dressing.
  • Divide the salad between two plates. Gently scrunch up the prosciutto slices and place one on each plate beside the salad.
  • Season the salad with salt and pepper and finish it with the Parmesan shavings.

Chopped Eggs and Onions🌐

Total time: 15 min
Servings: 4
  • 8 Hard Boiled Eggs
  • 6 Green Onions
  • 1 Yellow Onions, finely chopped
  • 4 tbsp. Mayonnaise
  • 1 tbsp. Fresh Parsley, chopped
  • 1 tbsp. Mustard, to taste
  • 1/8 tsp. Salt & Black Pepper
  • 10 Crackers, to serve
  • Remove the shells and roughly chop the hard boiled eggs.
  • Place the chopped eggs in a large bowl. Add the onions, season with salt and pepper and mix well. Add enough mayonaise to bind the mixture together. Stir in the mustard, if using, and the chopped parsley, or sprinkle the parsely on top to garnish.
  • If you have time, chill the mixture before serving with the toasts of crackers.

Peas, Beans, Chili, & Mint🌐

From Jamie Oliver's 5 Ingredients
Total time: 10 min
Servings: 4
Equipment: Stove
  • 1/2 oz. Fresh Mint Leaves
  • 7 oz. Fresh Podded Fava Beans | Frozen Fava Beans
  • 7 oz. Fresh Podded Green Peas | Frozen Green Peas
  • 1 Fresh Red Chilies
  • 1 Lemons
  • 3 tbsp. Cooking Oil, divided
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • Rip off and reserve the top leafy half of the mint. Put the stalks in a pan of boiling salted water, then add the beans and peas and cook for 4 minutes.
  • Meanwhile, halve and seed the chili and finely chop with the top leafy half of the mint. Place in a bowl, finely grate over a little lemon zest, then squeeze in all the juice. Add 2 tablespoons of extra virgin olive oil, mix, taste, and season to perfection with sea salt and black pepper.
  • Drain the beans and peas, reserving a cupful of cooking water and discarding the mint stalks. Pinch the skins off any larger beans, then pour the beans and peas onto a platter, toss with a few splashes of reserved cooking water, then spoon over the dressing. Drizzle with 1 more tablespoon of extra virgin olive oil and toss together at the table before tucking in.

Ham and Gruyère Omelet🌐

From the First Watch cookbook.
Total time: 15 min
Servings: 2
Equipment: Stove
  • 8 Whipped Eggs, ¾ cup
  • 1 tbsp. Butter
  • 9/2 oz. Cooked Ham, shaved
  • 4 Slices of Gruyère Cheese
  • 2 tbsp. Fresh Parsley, chopped, for garnish
  • 2 tbsp. Fresh Chives, chopped, for garnish
  • In a 10-inch nonstick pan, heat butter over medium-high heat to lightly coat the pan, then add eggs.
  • As soon as the bottom of the omelet has started to set, work with a rubber spatula by pulling the edges toward the center and allowing uncooked egg to run underneath the cooked areas. Continue until the omelet is still slightly wet.
  • Separate the edges of the omelet from the pan with the spatula and spread ham evenly over the top half of the omelet (from 9 o'clock position to 3 o'clock position) to ensure ham in every bite.
  • Add a slice of Gruyère cheese. Fold in half and top with the other slice of Gruyère cheese.
  • Transfer to a plate and top with fresh herbs.

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.

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!

Dinner

Edamame & Veggie Rice Bowl🌐

Total time: 10 min
Servings: 2
  • 1/2 c. Rice
  • 1 c. Pan Roasted Vegetables
  • 1/4 c. Frozen Edamame Beans
  • 2 tbsp. Fresh Cilantro, chopped
  • 1/2 Avocados, diced
  • 2 tbsp. Green Onions, diced
  • 2 tbsp. Citrus-Lime Vinaigrette
  • Arrange rice, veggies, edamame and avocado in a 4-cup sealable container or bowl.
  • Top with scallions and cilantro. Drizzle with vinaigrette just before serving.

Dal🌐

Total time: 45 min
Servings: 2
Equipment: Stove
  • 1 tbsp. Cooking 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.

Tagliatelle w/ Tomatoes and Olives🌐

It is essential to buy Parmesan in a piece for this dish. Find a good source - fresh Parmesan should not be unacceptably hard - and shave or grate it yourself. The flavour will be much more intense than that of a ready-grated product.
Total time: 15 min
Servings: 4
Equipment: Stove & Grill | Broiler
  • 3 tbsp. Cooking Oil
  • 1 Garlic Cloves, crushed
  • 1 Small Onions, chopped
  • 4 tbsp. Dry White Wine
  • 6 Sun-Dried Tomatoes, chopped
  • 2 tbsp. Fresh Parsley, chopped
  • 1/2 c. Black Olives, Pitted, halved
  • 1 lb. Tagliatelle Pasta
  • 4 Tomatoes, halved
  • 1/8 tsp. Salt & Black Pepper
  • 1 tbsp. Parmesan Cheese, to serve
  • Heat 2 tbsp of the oil in a pan. Add the garlic and onion and cook for 2–3 minutes, stirring occasionally. Add the wine, sun-dried tomatoes and the parsley. Cook for 2 minutes. Stir in the black olives, lower the heat and leave the sauce over a low heat.
  • Preheat the grill (broiler). Cook the pasta in a large pan of lightly salted boiling water for about 3 minutes.
  • Put the tomatoes on a baking sheet and brush with the remaining oil. Grill (broil) for 3–4 minutes.
  • When the pasta rises to the surface of the boiling water, it is ready. Drain it thoroughly, return it to the pan and toss with the sauce. Pile into a bowl and add the grilled tomatoes. Grind black pepper over the top and add Parmesan shavings.

Sides

Broccoli w/ Soy Sauce and Sesame Seeds🌐

Total time: 5 min
Servings: 2
Equipment: Stove
  • 8 oz. Purple-Sprouting Broccoli
  • 1 tbsp. Light Sesame Seeds
  • 1 tbsp. Cooking Oil
  • 1 tbsp. Soy Sauce
  • 1/8 tsp. Salt & Black Pepper
  • Using a sharp knife, cut off and discard any thick stems from the broccoli and cut the broccoli into long thin florets.
  • Spread out the sesame seeds in a small frying pan and dry-fry over a medium heat until toasted. Do not leave them unattended as they will readily burn if left just a fraction too long.
  • Heat the olive oil in a wok or large frying pan and add the broccoli. Stir-fry for 3–4 minutes, or until tender, adding a splash of water if the pan becomes too dry.
  • Add the soy sauce to the broccoli, then season with salt and ground black pepper to taste. Add sesame seeds, toss to combine and serve immediately.

Rainbow Stir-Fry Veggies🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 35 min
Servings: 4
Equipment: Stove
  • 1 tsp. Cooking Oil
  • 1/2 c. Cherry Tomatoes | Red Bell Peppers
  • 1 Orange Bell Peppers | Orange Sweet Potatoes, diced
  • 1 c. Pineapple | Yellow Bell Peppers, diced
  • 2 Fresh Zucchini, diced
  • 1/2 Purple Cabbage, chopped
  • 2 Purple Sweet Potatoes, diced small
  • 1/4 tsp. Sea Salt & Black Pepper, to taste
  • In a wok (or large skillet), turn the heat to medium-high and add the coconut oil.
  • When melted, add the tomatoes through cabbage, and cook until softened, about 5 minutes.
  • Add the sweet potato and continue to cook until cooked through, about 15–20 minutes.
  • Season with salt and pepper.

Roasted Vegetables🌐

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

Snacks

Oven Baked Beet Chips🌐

Total time: 90 min
Servings: 2
Equipment: Oven
  • 2 Beets, thinly sliced
  • 1 tbsp. Cooking Oil
  • 1/8 tsp. Sea Salt
  • Cut off ends and slice beets very thin using a knife or mandolin. Place in a medium bowl and drizzle with the extra virgin olive oil and sea salt. Toss. Let sit for 30 minutes.
  • Preheat the oven to 300°F. Place the beets on a greased baking sheet and bake for 30 minutes.
  • After 30 minutes, check every 5–10 minutes and take out the beets that are curled and crisp. Total baking time will be closer to one hour, but be sure to watch them as individual beets will bake quicker than other and you don't want them to burn.
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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, 116.34195680775018]
[Starch, 203.0814277321911]
[Resistant_Starch, 16.593898803002453]
[Fiber_Total_Dietary, 44.64533029726749]
[Total_Lipid_Fat, 89.53906053919971]
[Fatty_Acids_Total_Trans, 1.3885811635470906]
[Fatty_acids_total_saturated, 23.77333940224841]
[Fatty_acids_total_monounsaturated, 55.88308921446831]
[Fatty_Acids_Total_Polyunsaturated, 21.703910455195683]
[Omega_3_EPA_DHA, 0.15076945238836806]
[Omega_3_ALA, 2.1224171128132654]
[Omega_6, 18.43266064512597]
[Histidine, 1.7955938476537276]
[Isoleucine, 1.4443155815356417]
[Leucine, 19.905471149684537]
[Lysine, 3.990302430478269]
[Phenylalanine, 3.429321101184436]
[Methionine, 1.7783321677125612]
[Threonine, 3.0160022613869844]
[Tryptophan, 0.6844449226430455]
[Valine, 1.6434431587748668]
[Arginine, 16.93855156950368]
[Glycine, 2.315584244437081]
[Vitamin_A, 0.0009214423787312244]
[Carotene_Alpha, 0.0008168048004395118]
[Carotene_Beta, 0.0014783447157492135]
[Thiamin_B1, 0.0018107568255447187]
[Riboflavin_B2, 0.001908252556585689]
[Niacin_B3, 0.024013660654868912]
[Pantothenic_Acid_B5, 0.006537840139204754]
[Vitamin_B_6, 0.002326064928887323]
[Folate_B9, 0.0007210381101514722]
[Vitamin_B_12, 3.5492817851706495E-06]
[Vitamin_C, 0.29022632155193784]
[Vitamin_K, 0.00016789439778903945]
[Sodium_Na, 3.2736002253008545]
[Calcium_Ca, 1.5025437675799784]
[Potassium_K, 5.302232711324761]
[Magnesium_Mg, 0.5839505492185167]
[Phosphorus_P, 1.6385931018199633]
[Iron_Fe, 0.028360896880792782]
[Zinc_Zn, 0.015131641884736017]
[Copper_Cu, 0.0021665374995112467]
[Manganese_Mn, 0.00535046848882856]
[Selenium_Se, 0.00013216073626960082]
[Iodine_I, 0.0001765929733285239]
[Molybdenum_Mo, 7.75737300347222E-05]
[Energy_KCalorie, 3447.1777691233183]
[Lutein_Zeaxanthin, 0.002025791257866687]
[Choline, 0.6108281997955054]
Nutrient targets TUL for Breakfast:
[Protein, 178.8419568077502]
[Starch, 338.49809439885775]
[Resistant_Starch, 32.21889880300245]
[Fiber_Total_Dietary, 70.68699696393416]
[Total_Lipid_Fat, 124.26128276142192]
[Fatty_Acids_Total_Trans, 2.545988570954498]
[Fatty_acids_total_saturated, 35.34741347632248]
[Fatty_acids_total_monounsaturated, 96.39234847372757]
[Fatty_Acids_Total_Polyunsaturated, 34.666873418158644]
[Omega_3_EPA_DHA, 0.289658341277257]
[Omega_3_ALA, 3.5113060017021547]
[Omega_6, 30.006734719200043]
[Histidine, 8.878927180987061]
[Isoleucine, 11.340148914868974]
[Leucine, 38.13463781635121]
[Lysine, 7.427802430478269]
[Phenylalanine, 13.533487767851103]
[Methionine, 3.757498834379228]
[Threonine, 8.224335594720316]
[Tryptophan, 4.9552782559763795]
[Valine, 11.5392764921082]
[Arginine, 32.56355156950368]
[Glycine, 16.37808424443708]
[Vitamin_A, 0.0033172757120645577]
[Carotene_Alpha, 0.0032126381337728455]
[Carotene_Beta, 0.0038741780490825473]
[Thiamin_B1, 0.0029565901588780525]
[Riboflavin_B2, 0.0030540858899190224]
[Niacin_B3, 0.04588866065486892]
[Pantothenic_Acid_B5, 0.011746173472538089]
[Vitamin_B_6, 0.10513856492888732]
[Folate_B9, 0.0013460381101514723]
[Vitamin_B_12, 6.049281785170649E-06]
[Vitamin_C, 2.295434654885271]
[Vitamin_K, 0.0010116443977890395]
[Sodium_Na, 4.106933558634188]
[Calcium_Ca, 3.0650437675799784]
[Potassium_K, 8.010566044658093]
[Magnesium_Mg, 0.9172838825518501]
[Phosphorus_P, 5.076093101819963]
[Iron_Fe, 0.05648589688079278]
[Zinc_Zn, 0.04846497521806935]
[Copper_Cu, 0.011645704166177913]
[Manganese_Mn, 0.014933801822161892]
[Selenium_Se, 0.0004915357362696007]
[Iodine_I, 0.001166176306661857]
[Molybdenum_Mo, 0.0021140320633680557]
[Energy_KCalorie, 3655.5111024566518]
[Lutein_Zeaxanthin, 0.021609124591200023]
[Choline, 3.8139531997955056]
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, 139.6103481693002]
[Starch, 243.69771327862927]
[Resistant_Starch, 19.912678563602938]
[Fiber_Total_Dietary, 53.57439635672098]
[Total_Lipid_Fat, 107.44687264703964]
[Fatty_Acids_Total_Trans, 1.6662973962565084]
[Fatty_acids_total_saturated, 28.528007282698088]
[Fatty_acids_total_monounsaturated, 67.05970705736198]
[Fatty_Acids_Total_Polyunsaturated, 26.044692546234813]
[Omega_3_EPA_DHA, 0.18092334286604167]
[Omega_3_ALA, 2.546900535375918]
[Omega_6, 22.119192774151163]
[Histidine, 2.154712617184473]
[Isoleucine, 1.7331786978427697]
[Leucine, 23.886565379621445]
[Lysine, 4.788362916573922]
[Phenylalanine, 4.115185321421323]
[Methionine, 2.1339986012550733]
[Threonine, 3.6192027136643805]
[Tryptophan, 0.8213339071716544]
[Valine, 1.97213179052984]
[Arginine, 20.326261883404413]
[Glycine, 2.7787010933244973]
[Vitamin_A, 0.0011057308544774691]
[Carotene_Alpha, 0.0009801657605274141]
[Carotene_Beta, 0.001774013658899056]
[Thiamin_B1, 0.0021729081906536624]
[Riboflavin_B2, 0.002289903067902827]
[Niacin_B3, 0.028816392785842693]
[Pantothenic_Acid_B5, 0.007845408167045704]
[Vitamin_B_6, 0.0027912779146647875]
[Folate_B9, 0.0008652457321817666]
[Vitamin_B_12, 4.259138142204779E-06]
[Vitamin_C, 0.3482715858623254]
[Vitamin_K, 0.0002014732773468473]
[Sodium_Na, 3.928320270361025]
[Calcium_Ca, 1.803052521095974]
[Potassium_K, 6.362679253589712]
[Magnesium_Mg, 0.70074065906222]
[Phosphorus_P, 1.966311722183956]
[Iron_Fe, 0.03403307625695133]
[Zinc_Zn, 0.018157970261683216]
[Copper_Cu, 0.0025998449994134956]
[Manganese_Mn, 0.006420562186594272]
[Selenium_Se, 0.00015859288352352096]
[Iodine_I, 0.00021191156799422865]
[Molybdenum_Mo, 9.308847604166664E-05]
[Energy_KCalorie, 4136.613322947982]
[Lutein_Zeaxanthin, 0.0024309495094400244]
[Choline, 0.7329938397546064]
Nutrient targets TUL for Lunch:
[Protein, 214.61034816930018]
[Starch, 406.19771327862924]
[Resistant_Starch, 38.66267856360294]
[Fiber_Total_Dietary, 84.82439635672098]
[Total_Lipid_Fat, 149.1135393137063]
[Fatty_Acids_Total_Trans, 3.0551862851453975]
[Fatty_acids_total_saturated, 42.41689617158697]
[Fatty_acids_total_monounsaturated, 115.67081816847306]
[Fatty_Acids_Total_Polyunsaturated, 41.60024810179037]
[Omega_3_EPA_DHA, 0.3475900095327083]
[Omega_3_ALA, 4.213567202042585]
[Omega_6, 36.00808166304005]
[Histidine, 10.65471261718447]
[Isoleucine, 13.608178697842767]
[Leucine, 45.76156537962144]
[Lysine, 8.913362916573922]
[Phenylalanine, 16.240185321421322]
[Methionine, 4.508998601255073]
[Threonine, 9.869202713664379]
[Tryptophan, 5.946333907171654]
[Valine, 13.84713179052984]
[Arginine, 39.07626188340441]
[Glycine, 19.653701093324493]
[Vitamin_A, 0.003980730854477469]
[Carotene_Alpha, 0.0038551657605274143]
[Carotene_Beta, 0.004649013658899056]
[Thiamin_B1, 0.0035479081906536624]
[Riboflavin_B2, 0.0036649030679028263]
[Niacin_B3, 0.055066392785842695]
[Pantothenic_Acid_B5, 0.014095408167045704]
[Vitamin_B_6, 0.12616627791466478]
[Folate_B9, 0.0016152457321817666]
[Vitamin_B_12, 7.259138142204778E-06]
[Vitamin_C, 2.7545215858623253]
[Vitamin_K, 0.0012139732773468472]
[Sodium_Na, 4.928320270361025]
[Calcium_Ca, 3.6780525210959736]
[Potassium_K, 9.612679253589711]
[Magnesium_Mg, 1.10074065906222]
[Phosphorus_P, 6.0913117221839554]
[Iron_Fe, 0.06778307625695133]
[Zinc_Zn, 0.05815797026168321]
[Copper_Cu, 0.013974844999413495]
[Manganese_Mn, 0.01792056218659427]
[Selenium_Se, 0.0005898428835235209]
[Iodine_I, 0.0013994115679942284]
[Molybdenum_Mo, 0.0025368384760416666]
[Energy_KCalorie, 4386.613322947982]
[Lutein_Zeaxanthin, 0.025930949509440023]
[Choline, 4.576743839754606]
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, 162.87873953085023]
[Starch, 284.31399882506753]
[Resistant_Starch, 23.23145832420343]
[Fiber_Total_Dietary, 62.503462416174486]
[Total_Lipid_Fat, 125.35468475487959]
[Fatty_Acids_Total_Trans, 1.9440136289659267]
[Fatty_acids_total_saturated, 33.28267516314777]
[Fatty_acids_total_monounsaturated, 78.23632490025564]
[Fatty_Acids_Total_Polyunsaturated, 30.38547463727395]
[Omega_3_EPA_DHA, 0.21107723334371528]
[Omega_3_ALA, 2.971383957938571]
[Omega_6, 25.80572490317636]
[Histidine, 2.5138313867152187]
[Isoleucine, 2.022041814149898]
[Leucine, 27.867659609558352]
[Lysine, 5.586423402669576]
[Phenylalanine, 4.80104954165821]
[Methionine, 2.4896650347975857]
[Threonine, 4.222403165941778]
[Tryptophan, 0.9582228917002636]
[Valine, 2.300820422284813]
[Arginine, 23.71397219730515]
[Glycine, 3.2418179422119136]
[Vitamin_A, 0.001290019330223714]
[Carotene_Alpha, 0.0011435267206153165]
[Carotene_Beta, 0.002069682602048899]
[Thiamin_B1, 0.002535059555762606]
[Riboflavin_B2, 0.0026715535792199646]
[Niacin_B3, 0.03361912491681648]
[Pantothenic_Acid_B5, 0.009152976194886656]
[Vitamin_B_6, 0.003256490900442252]
[Folate_B9, 0.001009453354212061]
[Vitamin_B_12, 4.968994499238909E-06]
[Vitamin_C, 0.4063168501727129]
[Vitamin_K, 0.00023505215690465523]
[Sodium_Na, 4.583040315421196]
[Calcium_Ca, 2.1035612746119696]
[Potassium_K, 7.423125795854665]
[Magnesium_Mg, 0.8175307689059235]
[Phosphorus_P, 2.2940303425479485]
[Iron_Fe, 0.03970525563310989]
[Zinc_Zn, 0.02118429863863042]
[Copper_Cu, 0.003033152499315745]
[Manganese_Mn, 0.007490655884359983]
[Selenium_Se, 0.00018502503077744113]
[Iodine_I, 0.0002472301626599334]
[Molybdenum_Mo, 0.00010860322204861108]
[Energy_KCalorie, 4826.048876772646]
[Lutein_Zeaxanthin, 0.0028361077610133617]
[Choline, 0.8551594797137075]
Nutrient targets TUL for Dinner:
[Protein, 250.37873953085023]
[Starch, 473.89733215840084]
[Resistant_Starch, 45.10645832420343]
[Fiber_Total_Dietary, 98.96179574950781]
[Total_Lipid_Fat, 173.96579586599069]
[Fatty_Acids_Total_Trans, 3.564383999336297]
[Fatty_acids_total_saturated, 49.486378866851474]
[Fatty_acids_total_monounsaturated, 134.9492878632186]
[Fatty_Acids_Total_Polyunsaturated, 48.5336227854221]
[Omega_3_EPA_DHA, 0.40552167778815973]
[Omega_3_ALA, 4.915828402383016]
[Omega_6, 42.00942860688006]
[Histidine, 12.430498053381884]
[Isoleucine, 15.876208480816564]
[Leucine, 53.38849294289168]
[Lysine, 10.398923402669576]
[Phenylalanine, 18.94688287499154]
[Methionine, 5.260498368130919]
[Threonine, 11.514069832608442]
[Tryptophan, 6.93738955836693]
[Valine, 16.15498708895148]
[Arginine, 45.58897219730515]
[Glycine, 22.92931794221191]
[Vitamin_A, 0.0046441859968903805]
[Carotene_Alpha, 0.004497693387281983]
[Carotene_Beta, 0.005423849268715566]
[Thiamin_B1, 0.004139226222429273]
[Riboflavin_B2, 0.004275720245886631]
[Niacin_B3, 0.06424412491681648]
[Pantothenic_Acid_B5, 0.01644464286155332]
[Vitamin_B_6, 0.14719399090044225]
[Folate_B9, 0.001884453354212061]
[Vitamin_B_12, 8.468994499238908E-06]
[Vitamin_C, 3.2136085168393795]
[Vitamin_K, 0.0014163021569046552]
[Sodium_Na, 5.749706982087862]
[Calcium_Ca, 4.29106127461197]
[Potassium_K, 11.21479246252133]
[Magnesium_Mg, 1.28419743557259]
[Phosphorus_P, 7.1065303425479485]
[Iron_Fe, 0.07908025563310989]
[Zinc_Zn, 0.06785096530529708]
[Copper_Cu, 0.016303985832649078]
[Manganese_Mn, 0.020907322551026647]
[Selenium_Se, 0.000688150030777441]
[Iodine_I, 0.0016326468293265998]
[Molybdenum_Mo, 0.0029596448887152776]
[Energy_KCalorie, 5117.715543439313]
[Lutein_Zeaxanthin, 0.03025277442768003]
[Choline, 5.339534479713707]
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, 46.53678272310007]
[Starch, 81.23257109287643]
[Resistant_Starch, 6.637559521200981]
[Fiber_Total_Dietary, 17.858132118906994]
[Total_Lipid_Fat, 35.81562421567988]
[Fatty_Acids_Total_Trans, 0.5554324654188362]
[Fatty_acids_total_saturated, 9.509335760899363]
[Fatty_acids_total_monounsaturated, 22.353235685787325]
[Fatty_Acids_Total_Polyunsaturated, 8.681564182078272]
[Omega_3_EPA_DHA, 0.06030778095534722]
[Omega_3_ALA, 0.8489668451253061]
[Omega_6, 7.3730642580503885]
[Histidine, 0.718237539061491]
[Isoleucine, 0.5777262326142566]
[Leucine, 7.962188459873815]
[Lysine, 1.5961209721913074]
[Phenylalanine, 1.3717284404737744]
[Methionine, 0.7113328670850244]
[Threonine, 1.2064009045547937]
[Tryptophan, 0.2737779690572182]
[Valine, 0.6573772635099466]
[Arginine, 6.775420627801472]
[Glycine, 0.9262336977748324]
[Vitamin_A, 0.00036857695149248974]
[Carotene_Alpha, 0.0003267219201758047]
[Carotene_Beta, 0.0005913378862996854]
[Thiamin_B1, 0.0007243027302178875]
[Riboflavin_B2, 0.0007633010226342756]
[Niacin_B3, 0.009605464261947565]
[Pantothenic_Acid_B5, 0.0026151360556819015]
[Vitamin_B_6, 0.0009304259715549292]
[Folate_B9, 0.0002884152440605889]
[Vitamin_B_12, 1.4197127140682597E-06]
[Vitamin_C, 0.11609052862077512]
[Vitamin_K, 6.715775911561578E-05]
[Sodium_Na, 1.3094400901203418]
[Calcium_Ca, 0.6010175070319914]
[Potassium_K, 2.120893084529904]
[Magnesium_Mg, 0.2335802196874067]
[Phosphorus_P, 0.6554372407279854]
[Iron_Fe, 0.011344358752317112]
[Zinc_Zn, 0.006052656753894406]
[Copper_Cu, 0.0008666149998044987]
[Manganese_Mn, 0.002140187395531424]
[Selenium_Se, 5.286429450784033E-05]
[Iodine_I, 7.063718933140955E-05]
[Molybdenum_Mo, 3.1029492013888884E-05]
[Energy_KCalorie, 1378.8711076493273]
[Lutein_Zeaxanthin, 0.0008103165031466748]
[Choline, 0.24433127991820217]
Nutrient targets TUL for Sides:
[Protein, 71.53678272310007]
[Starch, 135.3992377595431]
[Resistant_Starch, 12.88755952120098]
[Fiber_Total_Dietary, 28.27479878557366]
[Total_Lipid_Fat, 49.70451310456877]
[Fatty_Acids_Total_Trans, 1.018395428381799]
[Fatty_acids_total_saturated, 14.138965390528993]
[Fatty_acids_total_monounsaturated, 38.55693938949103]
[Fatty_Acids_Total_Polyunsaturated, 13.866749367263457]
[Omega_3_EPA_DHA, 0.11586333651090278]
[Omega_3_ALA, 1.4045224006808616]
[Omega_6, 12.002693887680017]
[Histidine, 3.5515708723948243]
[Isoleucine, 4.536059565947589]
[Leucine, 15.253855126540481]
[Lysine, 2.9711209721913074]
[Phenylalanine, 5.413395107140441]
[Methionine, 1.502999533751691]
[Threonine, 3.2897342378881262]
[Tryptophan, 1.9821113023905517]
[Valine, 4.6157105968432806]
[Arginine, 13.025420627801472]
[Glycine, 6.5512336977748316]
[Vitamin_A, 0.001326910284825823]
[Carotene_Alpha, 0.0012850552535091382]
[Carotene_Beta, 0.0015496712196330189]
[Thiamin_B1, 0.0011826360635512209]
[Riboflavin_B2, 0.0012216343559676088]
[Niacin_B3, 0.018355464261947566]
[Pantothenic_Acid_B5, 0.004698469389015235]
[Vitamin_B_6, 0.04205542597155493]
[Folate_B9, 0.0005384152440605889]
[Vitamin_B_12, 2.4197127140682595E-06]
[Vitamin_C, 0.9181738619541084]
[Vitamin_K, 0.0004046577591156158]
[Sodium_Na, 1.642773423453675]
[Calcium_Ca, 1.2260175070319914]
[Potassium_K, 3.204226417863237]
[Magnesium_Mg, 0.36691355302074]
[Phosphorus_P, 2.030437240727985]
[Iron_Fe, 0.022594358752317113]
[Zinc_Zn, 0.019385990087227738]
[Copper_Cu, 0.004658281666471165]
[Manganese_Mn, 0.005973520728864756]
[Selenium_Se, 0.0001966142945078403]
[Iodine_I, 0.0004664705226647428]
[Molybdenum_Mo, 0.0008456128253472222]
[Energy_KCalorie, 1462.2044409826606]
[Lutein_Zeaxanthin, 0.008643649836480008]
[Choline, 1.5255812799182022]
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, 23.268391361550034]
[Starch, 40.61628554643821]
[Resistant_Starch, 3.3187797606004903]
[Fiber_Total_Dietary, 8.929066059453497]
[Total_Lipid_Fat, 17.90781210783994]
[Fatty_Acids_Total_Trans, 0.2777162327094181]
[Fatty_acids_total_saturated, 4.754667880449682]
[Fatty_acids_total_monounsaturated, 11.176617842893663]
[Fatty_Acids_Total_Polyunsaturated, 4.340782091039136]
[Omega_3_EPA_DHA, 0.03015389047767361]
[Omega_3_ALA, 0.42448342256265303]
[Omega_6, 3.6865321290251942]
[Histidine, 0.3591187695307455]
[Isoleucine, 0.2888631163071283]
[Leucine, 3.9810942299369074]
[Lysine, 0.7980604860956537]
[Phenylalanine, 0.6858642202368872]
[Methionine, 0.3556664335425122]
[Threonine, 0.6032004522773968]
[Tryptophan, 0.1368889845286091]
[Valine, 0.3286886317549733]
[Arginine, 3.387710313900736]
[Glycine, 0.4631168488874162]
[Vitamin_A, 0.00018428847574624487]
[Carotene_Alpha, 0.00016336096008790236]
[Carotene_Beta, 0.0002956689431498427]
[Thiamin_B1, 0.00036215136510894374]
[Riboflavin_B2, 0.0003816505113171378]
[Niacin_B3, 0.004802732130973783]
[Pantothenic_Acid_B5, 0.0013075680278409507]
[Vitamin_B_6, 0.0004652129857774646]
[Folate_B9, 0.00014420762203029444]
[Vitamin_B_12, 7.098563570341299E-07]
[Vitamin_C, 0.05804526431038756]
[Vitamin_K, 3.357887955780789E-05]
[Sodium_Na, 0.6547200450601709]
[Calcium_Ca, 0.3005087535159957]
[Potassium_K, 1.060446542264952]
[Magnesium_Mg, 0.11679010984370335]
[Phosphorus_P, 0.3277186203639927]
[Iron_Fe, 0.005672179376158556]
[Zinc_Zn, 0.003026328376947203]
[Copper_Cu, 0.00043330749990224933]
[Manganese_Mn, 0.001070093697765712]
[Selenium_Se, 2.6432147253920165E-05]
[Iodine_I, 3.531859466570478E-05]
[Molybdenum_Mo, 1.5514746006944442E-05]
[Energy_KCalorie, 689.4355538246637]
[Lutein_Zeaxanthin, 0.0004051582515733374]
[Choline, 0.12216563995910108]
Nutrient targets TUL for Snacks:
[Protein, 35.76839136155004]
[Starch, 67.69961887977155]
[Resistant_Starch, 6.44377976060049]
[Fiber_Total_Dietary, 14.13739939278683]
[Total_Lipid_Fat, 24.852256552284384]
[Fatty_Acids_Total_Trans, 0.5091977141908995]
[Fatty_acids_total_saturated, 7.0694826952644965]
[Fatty_acids_total_monounsaturated, 19.278469694745514]
[Fatty_Acids_Total_Polyunsaturated, 6.933374683631729]
[Omega_3_EPA_DHA, 0.05793166825545139]
[Omega_3_ALA, 0.7022612003404308]
[Omega_6, 6.001346943840009]
[Histidine, 1.7757854361974121]
[Isoleucine, 2.2680297829737945]
[Leucine, 7.6269275632702405]
[Lysine, 1.4855604860956537]
[Phenylalanine, 2.7066975535702205]
[Methionine, 0.7514997668758455]
[Threonine, 1.6448671189440631]
[Tryptophan, 0.9910556511952758]
[Valine, 2.3078552984216403]
[Arginine, 6.512710313900736]
[Glycine, 3.2756168488874158]
[Vitamin_A, 0.0006634551424129115]
[Carotene_Alpha, 0.0006425276267545691]
[Carotene_Beta, 0.0007748356098165094]
[Thiamin_B1, 0.0005913180317756104]
[Riboflavin_B2, 0.0006108171779838044]
[Niacin_B3, 0.009177732130973783]
[Pantothenic_Acid_B5, 0.0023492346945076176]
[Vitamin_B_6, 0.021027712985777464]
[Folate_B9, 0.00026920762203029445]
[Vitamin_B_12, 1.2098563570341297E-06]
[Vitamin_C, 0.4590869309770542]
[Vitamin_K, 0.0002023288795578079]
[Sodium_Na, 0.8213867117268375]
[Calcium_Ca, 0.6130087535159957]
[Potassium_K, 1.6021132089316186]
[Magnesium_Mg, 0.18345677651037]
[Phosphorus_P, 1.0152186203639926]
[Iron_Fe, 0.011297179376158557]
[Zinc_Zn, 0.009692995043613869]
[Copper_Cu, 0.0023291408332355825]
[Manganese_Mn, 0.002986760364432378]
[Selenium_Se, 9.830714725392015E-05]
[Iodine_I, 0.0002332352613323714]
[Molybdenum_Mo, 0.0004228064126736111]
[Energy_KCalorie, 731.1022204913303]
[Lutein_Zeaxanthin, 0.004321824918240004]
[Choline, 0.7627906399591011]