Egg in a Pepper, Over-Hard Eggs, First Watch BLTE, Warm Broad Bean and Feta Salad, BPA-Banishing Fruit Salad, Creamy Pasta w/ Asparagus & Peas, Pan-Fried Chicken Breast Fillets, Chicken Salsa Roll-Ups, Rice, Pan Roasted Vegetables , Edamame & Veggie Rice Bowl, Pan-Fried Haddock, Broccoli Snackers, Roasted Broccoli, Collagen Packed Blueberry Gummies, Peppered Tofu Scramble, String Cheese ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Meal Plan

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

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.

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.

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. Olive Oil
  • 1/8 tsp. Salt & Black Pepper
  • Preheat the oven to 400°F. Line a sheet pan with parchment paper.
  • In a large bowl, combine the zucchini, tomatoes, bell pepper, onion, and sweet potato. Add the olive oil and season with salt and pepper. Stir or toss to mix evenly.
  • Spread the vegetables out on the lines sheet pan. Roast them in the oven for 12 minutes, flip them over, and continue roasting for 15–20 minutes longer, until they're tender.

Breakfast

Egg in a Pepper🌐

Total time: 10 min
Servings: 2
Equipment: Stove
  • 2 Red Bell Peppers
  • 8 Eggs
  • Heat a non-stick skillet over medium heat. Cut the bell peppers into four ½-inch thick rings.
  • Place the bell pepper ring in the hot skillet. Crack egg into bell pepper ring; cook until bottom holds together and corners are browned, 2–3 minutes.
  • Flip and cook until desired doneness is reached, 2–3 minutes more; season with salt and ground black pepper.

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

Warm Broad Bean and Feta Salad🌐

Total time: 7 min
Servings: 4
Equipment: Stove
  • 12 oz. Fresh Podded Fava Beans | Frozen Fava Beans, shelled
  • 4 tbsp. Olive Oil
  • 6 oz. Plum Tomatoes, halved, or quartered if large
  • 4 Garlic Cloves, crushed
  • 4 oz. Feta Cheese, cut into chunks
  • 3 tbsp. Fresh Dill, chopped, plus extra to garnish
  • 12 Black Olives
  • 1/8 tsp. Salt & Black Pepper
  • Cook the fresh or frozen fava beans in boiling, salted water until just tender. Drain and set aside.
  • Meanwhile, heat the oil in a heavy frying pan and add the tomatoes and garlic. Cook over a high heat until the tomatoes are beginning to color.
  • Add the feta to the pan and toss the ingredients together for 1 minute. Top into a salad bowl and mix with the beans, dill, olives, and salt and pepper. Serve garnished with chopped dill.

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

Creamy Pasta w/ Asparagus & Peas🌐

Total time: 15 min
Servings: 2
  • 8 oz. Fusilli Pasta
  • 6 oz. Frozen Green Peas
  • 1 c. Asparagus Spears, woody ends removed, cut into lengths
  • 1/2 c. Lemons, zested and juiced
  • 1/2 c. Shredded Cheddar Cheese
  • 1 oz. Chives, for seasoning
  • Cook the pasta following the pack instructions. Two minutes before the end of the cooking time, add the asparagus and peas. Boil everything together for the final 2 mins, then scoop out and reserve a cup of the cooking liquid from the pan before draining the pasta and vegetables.
  • Return the pasta and vegetables to the pan and add the lemon zest, soft cheese and seasoning. Add a squeeze of lemon juice to taste and stir in 2–3 tbsp of the cooking liquid to loosen the sauce.

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.

Edamame & Veggie Rice Bowl🌐

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

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

Broccoli Snackers🌐

Cut the broccoli into florets through the stem ends rather than through the floret tops.
Total time: 25 min
Servings: 2
Equipment: Oven
  • 2 c. Broccoli Florets
  • 1 tbsp. Olive Oil
  • 1/4 c. Parmesan Cheese, grated
  • 1/4 tsp. Crushed Red Pepper Flakes
  • 1/4 tsp. Salt
  • 2 tsp. Lemons, juiced
  • Preheat the oven to 400°F. Line a sheet pan with parchment paper or aluminum foil.
  • In a medium bowl, combine the broccoli, olive oil, Parmesan, pepper flakes, and salt. Toss to evenly coat the broccoli.
  • Spread the broccoli on the lined pan and roast for 17–20 minutes, until the broccoli is slightly dark and crisp.
  • Squeeze the lemon juice over the broccoli and eat.

Roasted Broccoli🌐

Total time: 25 min
Servings: 2
Equipment: Oven
  • 2 c. Broccoli
  • 2 tbsp. Olive Oil
  • 1/4 tsp. Salt & Black Pepper
  • Preheat oven to 400°F. Cut the broccoli into pieces.
  • Toss the florets and stem pieces with oil, then transfer to a baking sheet.
  • Season with salt and pepper and roast in the preheated oven for 20 minutes.

Collagen Packed Blueberry Gummies🌐

Total time: 135 min
Servings: 2
  • 1 c. Frozen Wild Blueberries
  • 4 Lemons, juiced
  • 1/2 c. Coconut Butter | Coconut Cream
  • 2 tbsp. Maple Syrup
  • 4 tbsp. Beef Gelatin
  • In a small saucepan over low heat, bring everything except the gelatin to a gentle boil.
  • Take off the heat and stir until the coconut is melted and well combined.
  • Put the warm blueberry mixture into a blender and add the gelatin powder. Process until completely smooth (will be fairly thick).
  • Pour the mixture into a glass dish (8x8”) lined on the bottom with parchment paper.
  • Refrigerate for 2 hours.
  • When set, gently tease out the contents onto a chopping board and cut into bite-sized pieces.
  • Store in the refrigerator for up to 5 days.

Peppered Tofu Scramble🌐

Total time: 15 min
Servings: 2
Equipment: Stove
  • 1 tbsp. Canola Oil
  • 1/4 c. Onions, diced
  • 1/4 c. Green Bell Peppers, diced
  • 1/4 c. Red Bell Peppers, diced
  • 1/8 tsp. Salt & Black Pepper
  • 1 c. Silken Tofu
  • Warm a medium nonstick skillet over medium heat. Add the oil, onion, and bell peppers and season with salt and black pepper. Cook the mixture for about 5 minutes, or until the peppers soften, and the onions start to turn translucent.
  • Add the tofu, break it up with a spoon, and cook for 3–4 minutes, until the tofu is hot. Serve.

Snacks

String Cheese🌐

Total time: 0 min
Servings: 2
  • 2 Frigo String Cheese Sticks
  • Serve.
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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, 21.00817263068119]
[Starch, 129.0357283453105]
[Resistant_Starch, 10.433449167382028]
[Fiber_Total_Dietary, 6.479991730669092]
[Total_lipid_fat, 34.906341867414696]
[Fatty_Acids_Total_Trans, 2.3552459573270337]
[Fatty_acids_total_saturated, 11.82141342027386]
[Fatty_acids_total_monounsaturated, 68.35647197985041]
[Fatty_acids_total_polyunsaturated, 8.600771081201712]
[Omega_3_EPA_DHA, 0.26427913764326194]
[Omega_3_ALA, 1.566167157434197]
[Omega_6, 11.57897657839578]
[Histidine, -0.5148823167888256]
[Isoleucine, -1.7628669363405136]
[Leucine, 34.389421582062326]
[Lysine, 2.252181740793947]
[Phenylalanine, 1.9783520518988857]
[Methionine, -0.21767491078540804]
[Threonine, -1.5123045577835472]
[Tryptophan, 0.08169218813011374]
[Valine, -2.2986259004688097]
[Arginine, 29.663068627654184]
[Glycine, 0.952323675177159]
[Vitamin_A, 0.0010726634265450059]
[Carotene_Alpha, 0.0014093519468172482]
[Carotene_Beta, -0.0009083923322240545]
[Thiamin_B1, 0.0007859153103739005]
[Riboflavin_B2, 0.0007067004510013912]
[Niacin_B3, 0.0137267705301241]
[Pantothenic_Acid_B5, 0.007205085839358741]
[Vitamin_B_6, 0.0005769544160064153]
[Folate_B9, 3.8281785399703425E-05]
[Vitamin_B_12, 3.5195324502194926E-06]
[Vitamin_C, -0.32190804849218946]
[Vitamin_K, -0.0001242179187339244]
[Sodium_Na, 1.364596803029312]
[Calcium_Ca, 1.4640287891125687]
[Potassium_K, -0.10696263443374614]
[Magnesium_Mg, 0.20572873652291157]
[Phosphorus_P, -0.2787224749801449]
[Iron_Fe, 0.015018108667297362]
[Zinc_Zn, 0.00397834725396603]
[Copper_Cu, -0.0009016923425343387]
[Manganese_Mn, -0.004640838179304173]
[Selenium_Se, -3.974004411895526E-05]
[Iodine_I, 0.0002732503856359212]
[Molybdenum_Mo, 6.498027279951043E-05]
[Energy_KCalorie, 1675.8107950998328]
[Lutein_Zeaxanthin, -0.0006422372221518835]
[Choline, 0.3618387521389215]
Nutrient targets TUL for Breakfast:
[Protein, 156.42483929734786]
[Starch, 422.4385061230883]
[Resistant_Starch, 23.975115834048694]
[Fiber_Total_Dietary, 62.903602841780206]
[Total_lipid_fat, 110.13782334889613]
[Fatty_Acids_Total_Trans, 4.86296200670975]
[Fatty_acids_total_saturated, 36.898573914101014]
[Fatty_acids_total_monounsaturated, 156.12653370824546]
[Fatty_acids_total_polyunsaturated, 36.687190834288124]
[Omega_3_EPA_DHA, 0.5652050635691879]
[Omega_3_ALA, 4.575426416693457]
[Omega_6, 36.65613707222294]
[Histidine, 20.926089905433393]
[Isoleucine, 19.678105285881706]
[Leucine, 73.88594935984011]
[Lysine, 9.700098407460613]
[Phenylalanine, 23.87071316301]
[Methionine, 21.223297311436813]
[Threonine, 19.928667664438674]
[Tryptophan, 9.335164410352336]
[Valine, 19.142346321753408]
[Arginine, 63.51723529432085]
[Glycine, 31.421073675177162]
[Vitamin_A, 0.006263635648767229]
[Carotene_Alpha, 0.006600324169039471]
[Carotene_Beta, 0.004282579889998169]
[Thiamin_B1, 0.0032685541992627898]
[Riboflavin_B2, 0.0031893393398902802]
[Niacin_B3, 0.061122603863457435]
[Pantothenic_Acid_B5, 0.018489808061580962]
[Vitamin_B_6, 0.2233373710826731]
[Folate_B9, 0.0013924484520663701]
[Vitamin_B_12, 8.936199116886159E-06]
[Vitamin_C, 4.022710007063366]
[Vitamin_K, 0.0017039070812660758]
[Sodium_Na, 3.1701523585848688]
[Calcium_Ca, 4.849445455779235]
[Potassium_K, 5.761092921121809]
[Magnesium_Mg, 0.9956592920784672]
[Phosphorus_P, 7.169194191686522]
[Iron_Fe, 0.07595560866729735]
[Zinc_Zn, 0.07620056947618825]
[Copper_Cu, 0.01963650210191011]
[Manganese_Mn, 0.016123050709584717]
[Selenium_Se, 0.0007389057892143779]
[Iodine_I, 0.002417347607858143]
[Molybdenum_Mo, 0.0044773066616884]
[Energy_KCalorie, 2127.1996839887215]
[Lutein_Zeaxanthin, 0.04178831833340367]
[Choline, 7.301942918805588]
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, 25.209807156817423]
[Starch, 154.8428740143726]
[Resistant_Starch, 12.520139000858432]
[Fiber_Total_Dietary, 7.77599007680291]
[Total_lipid_fat, 41.88761024089763]
[Fatty_Acids_Total_Trans, 2.82629514879244]
[Fatty_acids_total_saturated, 14.18569610432863]
[Fatty_acids_total_monounsaturated, 82.02776637582049]
[Fatty_acids_total_polyunsaturated, 10.320925297442054]
[Omega_3_EPA_DHA, 0.3171349651719143]
[Omega_3_ALA, 1.8794005889210363]
[Omega_6, 13.894771894074934]
[Histidine, -0.6178587801465906]
[Isoleucine, -2.115440323608616]
[Leucine, 41.26730589847479]
[Lysine, 2.702618088952736]
[Phenylalanine, 2.3740224622786625]
[Methionine, -0.26120989294248964]
[Threonine, -1.8147654693402564]
[Tryptophan, 0.09803062575613648]
[Valine, -2.7583510805625715]
[Arginine, 35.59568235318502]
[Glycine, 1.1427884102125907]
[Vitamin_A, 0.0012871961118540067]
[Carotene_Alpha, 0.0016912223361806975]
[Carotene_Beta, -0.0010900707986688653]
[Thiamin_B1, 0.0009430983724486805]
[Riboflavin_B2, 0.0008480405412016694]
[Niacin_B3, 0.01647212463614892]
[Pantothenic_Acid_B5, 0.008646103007230488]
[Vitamin_B_6, 0.0006923452992076981]
[Folate_B9, 4.5938142479644104E-05]
[Vitamin_B_12, 4.22343894026339E-06]
[Vitamin_C, -0.3862896581906273]
[Vitamin_K, -0.00014906150248070928]
[Sodium_Na, 1.6375161636351743]
[Calcium_Ca, 1.7568345469350821]
[Potassium_K, -0.12835516132049535]
[Magnesium_Mg, 0.24687448382749386]
[Phosphorus_P, -0.33446696997617387]
[Iron_Fe, 0.018021730400756834]
[Zinc_Zn, 0.004774016704759235]
[Copper_Cu, -0.0010820308110412063]
[Manganese_Mn, -0.005569005815165006]
[Selenium_Se, -4.7688052942746305E-05]
[Iodine_I, 0.00032790046276310534]
[Molybdenum_Mo, 7.797632735941251E-05]
[Energy_KCalorie, 2010.9729541197992]
[Lutein_Zeaxanthin, -0.0007706846665822602]
[Choline, 0.4342065025667058]
Nutrient targets TUL for Lunch:
[Protein, 187.7098071568174]
[Starch, 506.9262073477059]
[Resistant_Starch, 28.77013900085843]
[Fiber_Total_Dietary, 75.48432341013624]
[Total_lipid_fat, 132.16538801867534]
[Fatty_Acids_Total_Trans, 5.835554408051699]
[Fatty_acids_total_saturated, 44.278288696921216]
[Fatty_acids_total_monounsaturated, 187.35184044989452]
[Fatty_acids_total_polyunsaturated, 44.02462900114575]
[Omega_3_EPA_DHA, 0.6782460762830254]
[Omega_3_ALA, 5.4905117000321475]
[Omega_6, 43.987364486667516]
[Histidine, 25.11130788652007]
[Isoleucine, 23.613726343058048]
[Leucine, 88.66313923180812]
[Lysine, 11.640118088952734]
[Phenylalanine, 28.644855795611996]
[Methionine, 25.467956773724172]
[Threonine, 23.914401197326402]
[Tryptophan, 11.2021972924228]
[Valine, 22.970815586104088]
[Arginine, 76.22068235318501]
[Glycine, 37.70528841021259]
[Vitamin_A, 0.007516362778520674]
[Carotene_Alpha, 0.007920389002847365]
[Carotene_Beta, 0.005139095867997802]
[Thiamin_B1, 0.003922265039115347]
[Riboflavin_B2, 0.003827207207868336]
[Niacin_B3, 0.07334712463614891]
[Pantothenic_Acid_B5, 0.022187769673897153]
[Vitamin_B_6, 0.26800484529920765]
[Folate_B9, 0.001670938142479644]
[Vitamin_B_12, 1.0723438940263389E-05]
[Vitamin_C, 4.827252008476038]
[Vitamin_K, 0.0020446884975192908]
[Sodium_Na, 3.804182830301842]
[Calcium_Ca, 5.819334546935082]
[Potassium_K, 6.91331150534617]
[Magnesium_Mg, 1.1947911504941604]
[Phosphorus_P, 8.603033030023825]
[Iron_Fe, 0.09114673040075681]
[Zinc_Zn, 0.0914406833714259]
[Copper_Cu, 0.023563802522292124]
[Manganese_Mn, 0.019347660851501657]
[Selenium_Se, 0.0008866869470572534]
[Iodine_I, 0.002900817129429771]
[Molybdenum_Mo, 0.005372767994026079]
[Energy_KCalorie, 2552.6396207864655]
[Lutein_Zeaxanthin, 0.050145982000084396]
[Choline, 8.762331502566704]
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, 29.41144168295366]
[Starch, 180.6500196834347]
[Resistant_Starch, 14.606828834334838]
[Fiber_Total_Dietary, 9.071988422936728]
[Total_lipid_fat, 48.86887861438057]
[Fatty_Acids_Total_Trans, 3.297344340257847]
[Fatty_acids_total_saturated, 16.549978788383402]
[Fatty_acids_total_monounsaturated, 95.69906077179057]
[Fatty_acids_total_polyunsaturated, 12.041079513682396]
[Omega_3_EPA_DHA, 0.3699907927005667]
[Omega_3_ALA, 2.192634020407876]
[Omega_6, 16.21056720975409]
[Histidine, -0.7208352435043557]
[Isoleucine, -2.468013710876719]
[Leucine, 48.14519021488725]
[Lysine, 3.1530544371115257]
[Phenylalanine, 2.7696928726584398]
[Methionine, -0.30474487509957127]
[Threonine, -2.117226380896966]
[Tryptophan, 0.11436906338215923]
[Valine, -3.2180762606563333]
[Arginine, 41.528296078715854]
[Glycine, 1.3332531452480225]
[Vitamin_A, 0.001501728797163008]
[Carotene_Alpha, 0.001973092725544147]
[Carotene_Beta, -0.0012717492651136762]
[Thiamin_B1, 0.0011002814345234607]
[Riboflavin_B2, 0.0009893806314019476]
[Niacin_B3, 0.01921747874217374]
[Pantothenic_Acid_B5, 0.010087120175102236]
[Vitamin_B_6, 0.0008077361824089812]
[Folate_B9, 5.359449955958479E-05]
[Vitamin_B_12, 4.927345430307289E-06]
[Vitamin_C, -0.45067126788906525]
[Vitamin_K, -0.00017390508622749416]
[Sodium_Na, 1.9104355242410367]
[Calcium_Ca, 2.049640304757596]
[Potassium_K, -0.1497476882072446]
[Magnesium_Mg, 0.2880202311320762]
[Phosphorus_P, -0.3902114649722029]
[Iron_Fe, 0.021025352134216305]
[Zinc_Zn, 0.0055696861555524415]
[Copper_Cu, -0.001262369279548074]
[Manganese_Mn, -0.006497173451025841]
[Selenium_Se, -5.563606176653736E-05]
[Iodine_I, 0.0003825505398902896]
[Molybdenum_Mo, 9.09723819193146E-05]
[Energy_KCalorie, 2346.135113139766]
[Lutein_Zeaxanthin, -0.0008991321110126369]
[Choline, 0.5065742529944901]
Nutrient targets TUL for Dinner:
[Protein, 218.99477501628698]
[Starch, 591.4139085723235]
[Resistant_Starch, 33.56516216766817]
[Fiber_Total_Dietary, 88.06504397849228]
[Total_lipid_fat, 154.1929526884546]
[Fatty_Acids_Total_Trans, 6.80814680939365]
[Fatty_acids_total_saturated, 51.65800347974142]
[Fatty_acids_total_monounsaturated, 218.57714719154362]
[Fatty_acids_total_polyunsaturated, 51.36206716800337]
[Omega_3_EPA_DHA, 0.791287088996863]
[Omega_3_ALA, 6.405596983370839]
[Omega_6, 51.31859190111211]
[Histidine, 29.29652586760675]
[Isoleucine, 27.54934740023439]
[Leucine, 103.44032910377614]
[Lysine, 13.580137770444859]
[Phenylalanine, 33.418998428213996]
[Methionine, 29.712616236011534]
[Threonine, 27.900134730214138]
[Tryptophan, 13.069230174493269]
[Valine, 26.79928485045477]
[Arginine, 88.92412941204918]
[Glycine, 43.98950314524802]
[Vitamin_A, 0.00876908990827412]
[Carotene_Alpha, 0.009240453836655258]
[Carotene_Beta, 0.005995611845997436]
[Thiamin_B1, 0.004575975878967905]
[Riboflavin_B2, 0.004465075075846392]
[Niacin_B3, 0.08557164540884041]
[Pantothenic_Acid_B5, 0.025885731286213347]
[Vitamin_B_6, 0.3126723195157423]
[Folate_B9, 0.0019494278328929182]
[Vitamin_B_12, 1.251067876364062E-05]
[Vitamin_C, 5.631794009888712]
[Vitamin_K, 0.002385469913772506]
[Sodium_Na, 4.438213302018816]
[Calcium_Ca, 6.789223638090929]
[Potassium_K, 8.065530089570531]
[Magnesium_Mg, 1.393923008909854]
[Phosphorus_P, 10.036871868361128]
[Iron_Fe, 0.10633785213421629]
[Zinc_Zn, 0.10668079726666355]
[Copper_Cu, 0.027491102942674147]
[Manganese_Mn, 0.0225722709934186]
[Selenium_Se, 0.001034468104900129]
[Iodine_I, 0.0033842866510014]
[Molybdenum_Mo, 0.006268229326363759]
[Energy_KCalorie, 2978.07955758421]
[Lutein_Zeaxanthin, 0.058503645666765136]
[Choline, 10.222720086327824]
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, 8.403269052272476]
[Starch, 51.614291338124204]
[Resistant_Starch, 4.173379666952811]
[Fiber_Total_Dietary, 2.5919966922676365]
[Total_lipid_fat, 13.962536746965878]
[Fatty_Acids_Total_Trans, 0.9420983829308135]
[Fatty_acids_total_saturated, 4.728565368109543]
[Fatty_acids_total_monounsaturated, 27.342588791940162]
[Fatty_acids_total_polyunsaturated, 3.440308432480685]
[Omega_3_EPA_DHA, 0.10571165505730477]
[Omega_3_ALA, 0.6264668629736788]
[Omega_6, 4.6315906313583115]
[Histidine, -0.20595292671553023]
[Isoleucine, -0.7051467745362053]
[Leucine, 13.75576863282493]
[Lysine, 0.9008726963175787]
[Phenylalanine, 0.7913408207595543]
[Methionine, -0.08706996431416321]
[Threonine, -0.6049218231134188]
[Tryptophan, 0.0326768752520455]
[Valine, -0.9194503601875238]
[Arginine, 11.865227451061674]
[Glycine, 0.3809294700708636]
[Vitamin_A, 0.0004290653706180023]
[Carotene_Alpha, 0.0005637407787268992]
[Carotene_Beta, -0.0003633569328896218]
[Thiamin_B1, 0.0003143661241495602]
[Riboflavin_B2, 0.00028268018040055647]
[Niacin_B3, 0.00549070821204964]
[Pantothenic_Acid_B5, 0.0028820343357434963]
[Vitamin_B_6, 0.00023078176640256608]
[Folate_B9, 1.531271415988137E-05]
[Vitamin_B_12, 1.4078129800877968E-06]
[Vitamin_C, -0.1287632193968758]
[Vitamin_K, -4.968716749356976E-05]
[Sodium_Na, 0.5458387212117248]
[Calcium_Ca, 0.5856115156450274]
[Potassium_K, -0.042785053773498456]
[Magnesium_Mg, 0.08229149460916463]
[Phosphorus_P, -0.11148898999205796]
[Iron_Fe, 0.006007243466918945]
[Zinc_Zn, 0.001591338901586412]
[Copper_Cu, -0.00036067693701373547]
[Manganese_Mn, -0.0018563352717216688]
[Selenium_Se, -1.5896017647582104E-05]
[Iodine_I, 0.00010930015425436846]
[Molybdenum_Mo, 2.5992109119804173E-05]
[Energy_KCalorie, 670.3243180399331]
[Lutein_Zeaxanthin, -0.0002568948888607534]
[Choline, 0.1447355008555686]
Nutrient targets TUL for Sides:
[Protein, 62.56993571893914]
[Starch, 168.9754024492353]
[Resistant_Starch, 9.590046333619476]
[Fiber_Total_Dietary, 25.16144113671208]
[Total_lipid_fat, 44.055129339558455]
[Fatty_Acids_Total_Trans, 1.9451848026838998]
[Fatty_acids_total_saturated, 14.759429565640405]
[Fatty_acids_total_monounsaturated, 62.45061348329818]
[Fatty_acids_total_polyunsaturated, 14.67487633371525]
[Omega_3_EPA_DHA, 0.22608202542767514]
[Omega_3_ALA, 1.8301705666773826]
[Omega_6, 14.662454828889175]
[Histidine, 8.370435962173357]
[Isoleucine, 7.8712421143526825]
[Leucine, 29.55437974393604]
[Lysine, 3.8800393629842453]
[Phenylalanine, 9.548285265204]
[Methionine, 8.489318924574725]
[Threonine, 7.971467065775468]
[Tryptophan, 3.7340657641409343]
[Valine, 7.656938528701363]
[Arginine, 25.40689411772834]
[Glycine, 12.568429470070864]
[Vitamin_A, 0.0025054542595068915]
[Carotene_Alpha, 0.0026401296676157883]
[Carotene_Beta, 0.0017130319559992672]
[Thiamin_B1, 0.0013074216797051158]
[Riboflavin_B2, 0.001275735735956112]
[Niacin_B3, 0.024449041545382973]
[Pantothenic_Acid_B5, 0.007395923224632385]
[Vitamin_B_6, 0.08933494843306923]
[Folate_B9, 0.000556979380826548]
[Vitamin_B_12, 3.574479646754463E-06]
[Vitamin_C, 1.6090840028253464]
[Vitamin_K, 0.0006815628325064303]
[Sodium_Na, 1.2680609434339474]
[Calcium_Ca, 1.939778182311694]
[Potassium_K, 2.3044371684487235]
[Magnesium_Mg, 0.39826371683138684]
[Phosphorus_P, 2.8676776766746084]
[Iron_Fe, 0.03038224346691894]
[Zinc_Zn, 0.030480227790475302]
[Copper_Cu, 0.007854600840764043]
[Manganese_Mn, 0.006449220283833886]
[Selenium_Se, 0.00029556231568575117]
[Iodine_I, 0.0009669390431432572]
[Molybdenum_Mo, 0.0017909226646753598]
[Energy_KCalorie, 850.8798735954886]
[Lutein_Zeaxanthin, 0.016715327333361465]
[Choline, 2.9207771675222354]
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, 4.201634526136238]
[Starch, 25.807145669062102]
[Resistant_Starch, 2.0866898334764055]
[Fiber_Total_Dietary, 1.2959983461338183]
[Total_lipid_fat, 6.981268373482939]
[Fatty_Acids_Total_Trans, 0.47104919146540675]
[Fatty_acids_total_saturated, 2.3642826840547717]
[Fatty_acids_total_monounsaturated, 13.671294395970081]
[Fatty_acids_total_polyunsaturated, 1.7201542162403425]
[Omega_3_EPA_DHA, 0.05285582752865239]
[Omega_3_ALA, 0.3132334314868394]
[Omega_6, 2.3157953156791558]
[Histidine, -0.10297646335776511]
[Isoleucine, -0.35257338726810267]
[Leucine, 6.877884316412465]
[Lysine, 0.45043634815878936]
[Phenylalanine, 0.3956704103797771]
[Methionine, -0.043534982157081605]
[Threonine, -0.3024609115567094]
[Tryptophan, 0.01633843762602275]
[Valine, -0.4597251800937619]
[Arginine, 5.932613725530837]
[Glycine, 0.1904647350354318]
[Vitamin_A, 0.00021453268530900114]
[Carotene_Alpha, 0.0002818703893634496]
[Carotene_Beta, -0.0001816784664448109]
[Thiamin_B1, 0.0001571830620747801]
[Riboflavin_B2, 0.00014134009020027823]
[Niacin_B3, 0.00274535410602482]
[Pantothenic_Acid_B5, 0.0014410171678717481]
[Vitamin_B_6, 0.00011539088320128304]
[Folate_B9, 7.656357079940685E-06]
[Vitamin_B_12, 7.039064900438984E-07]
[Vitamin_C, -0.0643816096984379]
[Vitamin_K, -2.484358374678488E-05]
[Sodium_Na, 0.2729193606058624]
[Calcium_Ca, 0.2928057578225137]
[Potassium_K, -0.021392526886749228]
[Magnesium_Mg, 0.041145747304582314]
[Phosphorus_P, -0.05574449499602898]
[Iron_Fe, 0.0030036217334594726]
[Zinc_Zn, 0.000795669450793206]
[Copper_Cu, -0.00018033846850686773]
[Manganese_Mn, -0.0009281676358608344]
[Selenium_Se, -7.948008823791052E-06]
[Iodine_I, 5.465007712718423E-05]
[Molybdenum_Mo, 1.2996054559902087E-05]
[Energy_KCalorie, 335.16215901996657]
[Lutein_Zeaxanthin, -0.0001284474444303767]
[Choline, 0.0723677504277843]
Nutrient targets TUL for Snacks:
[Protein, 31.28496785946957]
[Starch, 84.48770122461765]
[Resistant_Starch, 4.795023166809738]
[Fiber_Total_Dietary, 12.58072056835604]
[Total_lipid_fat, 22.027564669779228]
[Fatty_Acids_Total_Trans, 0.9725924013419499]
[Fatty_acids_total_saturated, 7.379714782820202]
[Fatty_acids_total_monounsaturated, 31.22530674164909]
[Fatty_acids_total_polyunsaturated, 7.337438166857625]
[Omega_3_EPA_DHA, 0.11304101271383757]
[Omega_3_ALA, 0.9150852833386913]
[Omega_6, 7.331227414444587]
[Histidine, 4.185217981086678]
[Isoleucine, 3.9356210571763413]
[Leucine, 14.77718987196802]
[Lysine, 1.9400196814921227]
[Phenylalanine, 4.774142632602]
[Methionine, 4.244659462287363]
[Threonine, 3.985733532887734]
[Tryptophan, 1.8670328820704671]
[Valine, 3.8284692643506815]
[Arginine, 12.70344705886417]
[Glycine, 6.284214735035432]
[Vitamin_A, 0.0012527271297534458]
[Carotene_Alpha, 0.0013200648338078942]
[Carotene_Beta, 0.0008565159779996336]
[Thiamin_B1, 0.0006537108398525579]
[Riboflavin_B2, 0.000637867867978056]
[Niacin_B3, 0.012224520772691486]
[Pantothenic_Acid_B5, 0.0036979616123161926]
[Vitamin_B_6, 0.044667474216534615]
[Folate_B9, 0.000278489690413274]
[Vitamin_B_12, 1.7872398233772316E-06]
[Vitamin_C, 0.8045420014126732]
[Vitamin_K, 0.0003407814162532151]
[Sodium_Na, 0.6340304717169737]
[Calcium_Ca, 0.969889091155847]
[Potassium_K, 1.1522185842243617]
[Magnesium_Mg, 0.19913185841569342]
[Phosphorus_P, 1.4338388383373042]
[Iron_Fe, 0.01519112173345947]
[Zinc_Zn, 0.015240113895237651]
[Copper_Cu, 0.003927300420382022]
[Manganese_Mn, 0.003224610141916943]
[Selenium_Se, 0.00014778115784287558]
[Iodine_I, 0.0004834695215716286]
[Molybdenum_Mo, 0.0008954613323376799]
[Energy_KCalorie, 425.4399367977443]
[Lutein_Zeaxanthin, 0.008357663666680733]
[Choline, 1.4603885837611177]