Hard Boiled Eggs, Simple 4-Ingredient Egg Salad w/ Mayo, Sausage Sandwich, Pasta w/ Brussels Sprouts and Pancetta, Hoisin Bok Choy Rice, Pan-Fried Chicken Breast Fillets, The Kickin' Chicken Sandwich, Broccoli Snackers, Honey-Lime Roasted Carrots, Sauteéd Zucchini, 5-Ingredient Granola ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Meal Plan

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Prep

Hard Boiled Eggs🌐

Total time: 12 min
Servings: 4
Equipment: Stove
  • 4 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.

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. Cooking 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

Simple 4-Ingredient Egg Salad w/ Mayo🌐

Total time: 15 min
Servings: 2
  • 4 Hard Boiled Eggs
  • 4 tbsp. Mayonnaise
  • 1/4 tsp. Salt & Black Pepper
  • Chop the hard boiled eggs. Add half of them to a bowl, followed by the mayonnaise, salt, and pepper. Mix until well combined, then mix in the rest of the chopped eggs for texture.
  • Give the egg salad a taste, then adjust the seasonings to your liking. Store in the fridge in an airtight container. Serve cold, and enjoy!

Lunch

Sausage Sandwich🌐

From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 18 min
Servings: 4
  • 4 Brioche Buns
  • 6 Sausages
  • 4 Jarred Roasted Red Peppers, whole
  • 3 oz. Manchego Cheese
  • 4 tsp. Black Olive Tapenade
  • Halve the brioche buns and quickly toast in a large dry non-stick frying pan on a medium-high heat, then put aside.
  • Sqeeze the sausages out of their skins into a bowl, divide into 4 and with wet hands flatten out into 1/2-inch thick patties.
  • Drizzle 1 tablespoon of olive oil into the pan, add the patties and cook for 2 minutes on each side, or until golden and cooked through, then remove to a plate.
  • Meanwhile, drain the peppers and cut the Manchego into 4 slices (discarding any rind).
  • Carefully stuff the peppers with the Manchego slices, then cook in the pan until starting to ooze, turning occasionally.
  • To serve, spread 1 tablespoon of olive tapenade over the base of each bun. Place a sausage patty on each one, then top with the Manchego-stuffed peppers and the bun lids, and get stuck in.

Dinner

Pasta w/ Brussels Sprouts and Pancetta🌐

Total time: 25 min
Servings: 4
Equipment: Stove
  • 4 oz. Smoked Pancetta Slices
  • 16 oz. Spaghetti Pasta, prepared to package instructions
  • 1 lb. Brussel Sprouts, ends and core trimmed off, thinly sliced
  • 1/4 c. Butter, divided
  • 1 Large Garlic Cloves, peeled and minced or grated with a microplane
  • 1/2 c. Heavy Cream
  • 1/4 tsp. Sea Salt & Black Pepper, to taste
  • 1 tsp. Cooking Oil, only if needed
  • 3 oz. Shredded Parmesan Cheese
  • 1/2 c. Pine Nuts, toasted
  • 1/4 tsp. Crushed Red Pepper Flakes, if desired
  • Place a large pot of salted water to boil.
  • Measnwhile, place the pancetta in a large skillet and cook until slightly crispy. Remove from pan and allow to cool, then chop. Use a paper towel to soak up excess pancetta fat but do not clean pan. While cooking pancetta prep Brussels sprouts, garlic, cheese and measure out cream.
  • When water boils add pasta and stir well. Cook to package directions. When pasta has about six minutes cooking time left, place 3 tablespoons butter to same skillet used to cook pancetta and turn on med/high heat.
  • When butter is melted add Brussels sprouts and cook, stirring occasionally until sprouts are bright green and tender, add garlic and cook one more minute, stirring frequently.
  • Strain the pasta in a colander (do not rinse); add to the pan with the Brussels sprouts.
  • Add pancetta, cream, pine nuts and the last tablespoon of butter, sea salt and pepper to taste (keep in mind pancetta and Parm are salty, so be conservative).
  • Toss and cook together for one more minute. If pasta is a little dry, drizzle with a little olive oil and toss again.
  • To serve, plate the pasta, sprinkle with shaved Parmesan and red pepper flakes.

Hoisin Bok Choy Rice🌐

From Jamie Oliver's 5 Ingredients
Total time: 15 min
Servings: 2
Equipment: Stove
  • 2/3 c. White Basmati Rice
  • 2 Green Onions
  • 2 Fresh Mixed-Color Chilies
  • 1 Bok Choy, 8 oz
  • 2 tbsp. Hoisin Sauce
  • 1 tbsp. Red Wine Vinegar, to taste
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • 1 tbsp. Cooking Oil, to taste
  • Cook the rice in a pan of boiling salted water according to the package instructions, then drain.
  • Meanwhile, trim and finely slice the scallions, putting the white slices into a bowl. Seed and finely chop the chilies, add to the bowl with 1 tablespoon of red wine vinegar and a little sea salt and black pepper, and mix well to make a dressing.
  • Halve the bok choy lengthways and place in a large non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil. Once charred, toss in the green scallion slices, then stir in the hoisin. Let it glaze for 1 minute, then mix in the rice for 1 final minute.
  • Spoon over the chili dressing, and serve up.

The Kickin' Chicken Sandwich🌐

Total time: 25 min
Servings: 2
Equipment: Stove | Toaster | Toaster Oven
  • 2 Pan-Fried Chicken Breast Fillets
  • 1 tsp. Cajun Seasoning
  • 2 Slices of Pepper Jack Cheese
  • 2 Hamburger Buns
  • 2 tbsp. Mayonnaise
  • 2 Leaves of Lettuce
  • 1 oz. Jarred Pickled Jalapeños
  • Season the chicken with Cajun.
  • Top the chicken with the cheese and give it a minute to melt.
  • Toast the bun, then top with the lettuce, mayonnaise, and the chicken.
  • For a little extra kick, top the chicken with a few pickled jalapeños.

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. Cooking 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.

Honey-Lime Roasted Carrots🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 35 min
Servings: 2
Equipment: Oven
  • 1 lb. Carrots
  • 2 tbsp. Cooking Oil
  • 1 tbsp. Honey
  • 1 Limes, juiced
  • 1/4 tsp. Sea Salt & Black Pepper
  • 1 tbsp. Fresh Parsley, chopped
  • 1 tbsp. Fresh Dill, chopped
  • Preheat the oven to 400°F. Line a baking sheet with parchment paper.
  • Slice the carrots lengthwise and set aside.
  • In a large bowl, combine the olive oil through the dill.
  • Add the carrot slices and toss to combine.
  • Pour the tossed carrots onto the lined baking sheet, in a single layer, and bake for 25–30 minutes, or until tender.

Sauteéd Zucchini🌐

Total time: 10 min
Servings: 2
Equipment: Stove
  • 1 Fresh Zucchini
  • 1 tbsp. Cooking 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.

Snacks

5-Ingredient Granola🌐

The greater variety of seeds and nuts that you use in the granola, the better it will be. You can also mix dried fruit like cranberries or raisins into the granola once it comes out of the oven.
Total time: 35 min
Servings: 4 c.
Equipment: Oven
  • 4 tbsp. Salted Butter, melted
  • 1/4 c. Light Brown Sugar, packed
  • 1/4 c. Honey
  • 1 c. Rolled Oats
  • 1 c. Raw Mixed Nuts & Raw Mixed Seeds
  • Preheat the oven to 300°F. Line a sheet pan with parchment paper.
  • In a large bowl, combine the melted butter, brown sugar, and honey. Add the oats and nuts.
  • Spread the mixture onto the lined pan. Transfer to the oven and bake the granola for 30 minutes, giving it a stir every 10 minutes or so.
  • Let the mixture cool for 2 hours at room temperature, then put it in an airtight container.
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Debug Logs 
5/17/2026: Building feast using .
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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, 115.3712175925157]
[Starch, 195.4649430681475]
[Resistant_Starch, 16.845094788966048]
[Fiber_Total_Dietary, 45.85607115209146]
[Total_Lipid_Fat, 83.09420720566247]
[Fatty_Acids_Total_Trans, 1.3848638105505884]
[Fatty_acids_total_saturated, 21.605393027929253]
[Fatty_acids_total_monounsaturated, 55.25055392536573]
[Fatty_Acids_Total_Polyunsaturated, 20.86148147279618]
[Omega_3_EPA_DHA, 0.15231563057789352]
[Omega_3_ALA, 2.054524856860558]
[Omega_6, 17.63157280681516]
[Histidine, 1.7925638589862525]
[Isoleucine, 1.4383964760152135]
[Leucine, 19.876337868702638]
[Lysine, 4.0296369618435826]
[Phenylalanine, 3.4125593114508486]
[Methionine, 1.7742740080562116]
[Threonine, 3.009309387742329]
[Tryptophan, 0.6770971574129628]
[Valine, 1.6218243929993312]
[Arginine, 16.983330124694604]
[Glycine, 2.3348908859772117]
[Vitamin_A, 0.0009154741169888182]
[Carotene_Alpha, 0.0008332946311324717]
[Carotene_Beta, 0.0015871841797987396]
[Thiamin_B1, 0.0018016414705047182]
[Riboflavin_B2, 0.0018685409231246348]
[Niacin_B3, 0.023528840979875544]
[Pantothenic_Acid_B5, 0.006588698399517599]
[Vitamin_B_6, 0.002416564631558355]
[Folate_B9, 0.0007057557068479187]
[Vitamin_B_12, 3.4539175732739192E-06]
[Vitamin_C, 0.2850943431294464]
[Vitamin_K, 0.00016982819848129817]
[Sodium_Na, 3.2717462116602465]
[Calcium_Ca, 1.456457728941094]
[Potassium_K, 5.447894446193718]
[Magnesium_Mg, 0.593897075456328]
[Phosphorus_P, 1.6272508614304895]
[Iron_Fe, 0.02852412851582212]
[Zinc_Zn, 0.01503768178209208]
[Copper_Cu, 0.0022353221164239877]
[Manganese_Mn, 0.005323417858953685]
[Selenium_Se, 0.0001257195656325953]
[Iodine_I, 0.00017682947528715353]
[Molybdenum_Mo, 7.72115887988683E-05]
[Energy_KCalorie, 3379.744520871941]
[Lutein_Zeaxanthin, 0.002126726573688336]
[Choline, 0.6225157258249151]
Nutrient targets TUL for Breakfast:
[Protein, 177.87121759251573]
[Starch, 330.8816097348142]
[Resistant_Starch, 32.47009478896605]
[Fiber_Total_Dietary, 71.89773781875813]
[Total_Lipid_Fat, 117.81642942788467]
[Fatty_Acids_Total_Trans, 2.5422712179579956]
[Fatty_acids_total_saturated, 33.17946710200333]
[Fatty_acids_total_monounsaturated, 95.75981318462497]
[Fatty_Acids_Total_Polyunsaturated, 33.82444443575913]
[Omega_3_EPA_DHA, 0.29120451946678244]
[Omega_3_ALA, 3.4434137457494467]
[Omega_6, 29.205646880889233]
[Histidine, 8.875897192319586]
[Isoleucine, 11.334229809348548]
[Leucine, 38.105504535369306]
[Lysine, 7.467136961843583]
[Phenylalanine, 13.516725978117515]
[Methionine, 3.7534406747228783]
[Threonine, 8.217642721075661]
[Tryptophan, 4.9479304907462955]
[Valine, 11.517657726332665]
[Arginine, 32.608330124694604]
[Glycine, 16.39739088597721]
[Vitamin_A, 0.003311307450322152]
[Carotene_Alpha, 0.0032291279644658054]
[Carotene_Beta, 0.0039830175131320734]
[Thiamin_B1, 0.0029474748038380515]
[Riboflavin_B2, 0.0030143742564579684]
[Niacin_B3, 0.04540384097987555]
[Pantothenic_Acid_B5, 0.011797031732850932]
[Vitamin_B_6, 0.10522906463155836]
[Folate_B9, 0.0013307557068479186]
[Vitamin_B_12, 5.953917573273919E-06]
[Vitamin_C, 2.2903026764627796]
[Vitamin_K, 0.0010135781984812982]
[Sodium_Na, 4.10507954499358]
[Calcium_Ca, 3.018957728941094]
[Potassium_K, 8.15622777952705]
[Magnesium_Mg, 0.9272304087896613]
[Phosphorus_P, 5.06475086143049]
[Iron_Fe, 0.05664912851582213]
[Zinc_Zn, 0.048371015115425416]
[Copper_Cu, 0.011714488783090655]
[Manganese_Mn, 0.014906751192287016]
[Selenium_Se, 0.0004850945656325953]
[Iodine_I, 0.0011664128086204867]
[Molybdenum_Mo, 0.0021136699221322016]
[Energy_KCalorie, 3588.0778542052744]
[Lutein_Zeaxanthin, 0.02171005990702167]
[Choline, 3.8256407258249148]
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, 138.44546111101883]
[Starch, 234.55793168177698]
[Resistant_Starch, 20.214113746759256]
[Fiber_Total_Dietary, 55.027285382509746]
[Total_Lipid_Fat, 99.71304864679495]
[Fatty_Acids_Total_Trans, 1.661836572660706]
[Fatty_acids_total_saturated, 25.9264716335151]
[Fatty_acids_total_monounsaturated, 66.30066471043887]
[Fatty_Acids_Total_Polyunsaturated, 25.03377776735541]
[Omega_3_EPA_DHA, 0.1827787566934722]
[Omega_3_ALA, 2.4654298282326694]
[Omega_6, 21.15788736817819]
[Histidine, 2.1510766307835025]
[Isoleucine, 1.726075771218256]
[Leucine, 23.851605442443162]
[Lysine, 4.835564354212299]
[Phenylalanine, 4.095071173741018]
[Methionine, 2.1291288096674537]
[Threonine, 3.6111712652907944]
[Tryptophan, 0.8125165888955553]
[Valine, 1.9461892715991973]
[Arginine, 20.379996149633524]
[Glycine, 2.8018690631726537]
[Vitamin_A, 0.0010985689403865816]
[Carotene_Alpha, 0.0009999535573589659]
[Carotene_Beta, 0.0019046210157584874]
[Thiamin_B1, 0.0021619697646056615]
[Riboflavin_B2, 0.0022422491077495614]
[Niacin_B3, 0.02823460917585065]
[Pantothenic_Acid_B5, 0.007906438079421117]
[Vitamin_B_6, 0.0028998775578700257]
[Folate_B9, 0.0008469068482175023]
[Vitamin_B_12, 4.144701087928703E-06]
[Vitamin_C, 0.34211321175533566]
[Vitamin_K, 0.0002037938381775578]
[Sodium_Na, 3.9260954539922954]
[Calcium_Ca, 1.7477492747293129]
[Potassium_K, 6.537473335432461]
[Magnesium_Mg, 0.7126764905475934]
[Phosphorus_P, 1.9527010337165873]
[Iron_Fe, 0.03422895421898654]
[Zinc_Zn, 0.018045218138510493]
[Copper_Cu, 0.002682386539708785]
[Manganese_Mn, 0.00638810143074442]
[Selenium_Se, 0.00015086347875911435]
[Iodine_I, 0.00021219537034458422]
[Molybdenum_Mo, 9.265390655864195E-05]
[Energy_KCalorie, 4055.6934250463287]
[Lutein_Zeaxanthin, 0.002552071888426003]
[Choline, 0.7470188709898979]
Nutrient targets TUL for Lunch:
[Protein, 213.44546111101886]
[Starch, 397.057931681777]
[Resistant_Starch, 38.96411374675925]
[Fiber_Total_Dietary, 86.27728538250975]
[Total_Lipid_Fat, 141.3797153134616]
[Fatty_Acids_Total_Trans, 3.0507254615495945]
[Fatty_acids_total_saturated, 39.815360522403985]
[Fatty_acids_total_monounsaturated, 114.91177582154997]
[Fatty_Acids_Total_Polyunsaturated, 40.58933332291096]
[Omega_3_EPA_DHA, 0.34944542336013884]
[Omega_3_ALA, 4.1320964948993355]
[Omega_6, 35.04677625706708]
[Histidine, 10.651076630783502]
[Isoleucine, 13.601075771218255]
[Leucine, 45.72660544244316]
[Lysine, 8.960564354212298]
[Phenylalanine, 16.220071173741015]
[Methionine, 4.504128809667454]
[Threonine, 9.861171265290793]
[Tryptophan, 5.937516588895554]
[Valine, 13.821189271599197]
[Arginine, 39.12999614963352]
[Glycine, 19.67686906317265]
[Vitamin_A, 0.003973568940386581]
[Carotene_Alpha, 0.003874953557358966]
[Carotene_Beta, 0.004779621015758487]
[Thiamin_B1, 0.0035369697646056614]
[Riboflavin_B2, 0.0036172491077495618]
[Niacin_B3, 0.05448460917585065]
[Pantothenic_Acid_B5, 0.014156438079421118]
[Vitamin_B_6, 0.12627487755787]
[Folate_B9, 0.0015969068482175022]
[Vitamin_B_12, 7.144701087928703E-06]
[Vitamin_C, 2.7483632117553354]
[Vitamin_K, 0.0012162938381775575]
[Sodium_Na, 4.926095453992295]
[Calcium_Ca, 3.6227492747293124]
[Potassium_K, 9.787473335432459]
[Magnesium_Mg, 1.1126764905475934]
[Phosphorus_P, 6.077701033716587]
[Iron_Fe, 0.06797895421898655]
[Zinc_Zn, 0.05804521813851049]
[Copper_Cu, 0.014057386539708784]
[Manganese_Mn, 0.017888101430744416]
[Selenium_Se, 0.0005821134787591143]
[Iodine_I, 0.0013996953703445838]
[Molybdenum_Mo, 0.0025364039065586415]
[Energy_KCalorie, 4305.693425046328]
[Lutein_Zeaxanthin, 0.026052071888426002]
[Choline, 4.590768870989898]
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, 161.51970462952198]
[Starch, 273.6509202954065]
[Resistant_Starch, 23.583132704552465]
[Fiber_Total_Dietary, 64.19849961292805]
[Total_Lipid_Fat, 116.33189008792745]
[Fatty_Acids_Total_Trans, 1.9388093347708237]
[Fatty_acids_total_saturated, 30.247550239100953]
[Fatty_acids_total_monounsaturated, 77.35077549551201]
[Fatty_Acids_Total_Polyunsaturated, 29.206074061914645]
[Omega_3_EPA_DHA, 0.21324188280905093]
[Omega_3_ALA, 2.876334799604781]
[Omega_6, 24.684201929541224]
[Histidine, 2.5095894025807532]
[Isoleucine, 2.013755066421299]
[Leucine, 27.82687301618369]
[Lysine, 5.641491746581016]
[Phenylalanine, 4.777583036031188]
[Methionine, 2.483983611278696]
[Threonine, 4.21303314283926]
[Tryptophan, 0.947936020378148]
[Valine, 2.2705541501990636]
[Arginine, 23.776662174572444]
[Glycine, 3.268847240368096]
[Vitamin_A, 0.0012816637637843454]
[Carotene_Alpha, 0.0011666124835854603]
[Carotene_Beta, 0.0022220578517182354]
[Thiamin_B1, 0.002522298058706605]
[Riboflavin_B2, 0.0026159572923744887]
[Niacin_B3, 0.03294037737182576]
[Pantothenic_Acid_B5, 0.009224177759324638]
[Vitamin_B_6, 0.003383190484181697]
[Folate_B9, 0.0009880579895870862]
[Vitamin_B_12, 4.835484602583487E-06]
[Vitamin_C, 0.399132080381225]
[Vitamin_K, 0.00023775947787381743]
[Sodium_Na, 4.580444696324345]
[Calcium_Ca, 2.0390408205175317]
[Potassium_K, 7.627052224671205]
[Magnesium_Mg, 0.8314559056388591]
[Phosphorus_P, 2.2781512060026854]
[Iron_Fe, 0.03993377992215097]
[Zinc_Zn, 0.021052754494928907]
[Copper_Cu, 0.0031294509629935826]
[Manganese_Mn, 0.007452785002535158]
[Selenium_Se, 0.00017600739188563342]
[Iodine_I, 0.0002475612654020149]
[Molybdenum_Mo, 0.00010809622431841561]
[Energy_KCalorie, 4731.642329220717]
[Lutein_Zeaxanthin, 0.0029774172031636703]
[Choline, 0.871522016154881]
Nutrient targets TUL for Dinner:
[Protein, 249.019704629522]
[Starch, 463.23425362873985]
[Resistant_Starch, 45.45813270455247]
[Fiber_Total_Dietary, 100.65683294626137]
[Total_Lipid_Fat, 164.94300119903852]
[Fatty_Acids_Total_Trans, 3.5591797051411938]
[Fatty_acids_total_saturated, 46.451253942804655]
[Fatty_acids_total_monounsaturated, 134.06373845847497]
[Fatty_Acids_Total_Polyunsaturated, 47.35422221006279]
[Omega_3_EPA_DHA, 0.40768632725349535]
[Omega_3_ALA, 4.820779244049225]
[Omega_6, 40.88790563324493]
[Histidine, 12.426256069247419]
[Isoleucine, 15.867921733087964]
[Leucine, 53.34770634951702]
[Lysine, 10.453991746581016]
[Phenylalanine, 18.92341636936452]
[Methionine, 5.254816944612029]
[Threonine, 11.504699809505926]
[Tryptophan, 6.927102687044814]
[Valine, 16.12472081686573]
[Arginine, 45.651662174572444]
[Glycine, 22.956347240368093]
[Vitamin_A, 0.004635830430451012]
[Carotene_Alpha, 0.004520779150252127]
[Carotene_Beta, 0.005576224518384902]
[Thiamin_B1, 0.004126464725373272]
[Riboflavin_B2, 0.004220123959041156]
[Niacin_B3, 0.06356537737182576]
[Pantothenic_Acid_B5, 0.016515844425991303]
[Vitamin_B_6, 0.1473206904841817]
[Folate_B9, 0.001863057989587086]
[Vitamin_B_12, 8.335484602583487E-06]
[Vitamin_C, 3.2064237470478916]
[Vitamin_K, 0.0014190094778738173]
[Sodium_Na, 5.747111362991012]
[Calcium_Ca, 4.226540820517531]
[Potassium_K, 11.41871889133787]
[Magnesium_Mg, 1.2981225723055256]
[Phosphorus_P, 7.090651206002685]
[Iron_Fe, 0.07930877992215096]
[Zinc_Zn, 0.06771942116159557]
[Copper_Cu, 0.016400284296326915]
[Manganese_Mn, 0.02086945166920182]
[Selenium_Se, 0.0006791323918856333]
[Iodine_I, 0.0016329779320686812]
[Molybdenum_Mo, 0.002959137890985082]
[Energy_KCalorie, 5023.308995887383]
[Lutein_Zeaxanthin, 0.03039408386983034]
[Choline, 5.355897016154881]
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, 46.148487037006284]
[Starch, 78.185977227259]
[Resistant_Starch, 6.738037915586419]
[Fiber_Total_Dietary, 18.342428460836583]
[Total_Lipid_Fat, 33.237682882264984]
[Fatty_Acids_Total_Trans, 0.5539455242202354]
[Fatty_acids_total_saturated, 8.6421572111717]
[Fatty_acids_total_monounsaturated, 22.10022157014629]
[Fatty_Acids_Total_Polyunsaturated, 8.34459258911847]
[Omega_3_EPA_DHA, 0.060926252231157406]
[Omega_3_ALA, 0.8218099427442231]
[Omega_6, 7.0526291227260645]
[Histidine, 0.7170255435945009]
[Isoleucine, 0.5753585904060854]
[Leucine, 7.950535147481054]
[Lysine, 1.6118547847374332]
[Phenylalanine, 1.3650237245803394]
[Methionine, 0.7097096032224846]
[Threonine, 1.2037237550969315]
[Tryptophan, 0.2708388629651851]
[Valine, 0.6487297571997325]
[Arginine, 6.793332049877842]
[Glycine, 0.9339563543908846]
[Vitamin_A, 0.00036618964679552724]
[Carotene_Alpha, 0.00033331785245298864]
[Carotene_Beta, 0.0006348736719194958]
[Thiamin_B1, 0.0007206565882018872]
[Riboflavin_B2, 0.0007474163692498539]
[Niacin_B3, 0.009411536391950217]
[Pantothenic_Acid_B5, 0.0026354793598070392]
[Vitamin_B_6, 0.000966625852623342]
[Folate_B9, 0.0002823022827391675]
[Vitamin_B_12, 1.3815670293095676E-06]
[Vitamin_C, 0.11403773725177857]
[Vitamin_K, 6.793127939251926E-05]
[Sodium_Na, 1.3086984846640985]
[Calcium_Ca, 0.5825830915764376]
[Potassium_K, 2.179157778477487]
[Magnesium_Mg, 0.23755883018253116]
[Phosphorus_P, 0.6509003445721958]
[Iron_Fe, 0.011409651406328849]
[Zinc_Zn, 0.006015072712836831]
[Copper_Cu, 0.0008941288465695951]
[Manganese_Mn, 0.0021293671435814736]
[Selenium_Se, 5.0287826253038124E-05]
[Iodine_I, 7.07317901148614E-05]
[Molybdenum_Mo, 3.088463551954732E-05]
[Energy_KCalorie, 1351.8978083487764]
[Lutein_Zeaxanthin, 0.0008506906294753344]
[Choline, 0.24900629032996602]
Nutrient targets TUL for Sides:
[Protein, 71.14848703700629]
[Starch, 132.3526438939257]
[Resistant_Starch, 12.98803791558642]
[Fiber_Total_Dietary, 28.75909512750325]
[Total_Lipid_Fat, 47.12657177115387]
[Fatty_Acids_Total_Trans, 1.0169084871831982]
[Fatty_acids_total_saturated, 13.27178684080133]
[Fatty_acids_total_monounsaturated, 38.30392527384999]
[Fatty_Acids_Total_Polyunsaturated, 13.529777774303653]
[Omega_3_EPA_DHA, 0.11648180778671297]
[Omega_3_ALA, 1.3773654982997787]
[Omega_6, 11.682258752355693]
[Histidine, 3.550358876927834]
[Isoleucine, 4.533691923739418]
[Leucine, 15.242201814147721]
[Lysine, 2.986854784737433]
[Phenylalanine, 5.406690391247006]
[Methionine, 1.5013762698891513]
[Threonine, 3.2870570884302643]
[Tryptophan, 1.9791721962985183]
[Valine, 4.607063090533066]
[Arginine, 13.043332049877842]
[Glycine, 6.558956354390884]
[Vitamin_A, 0.0013245229801288605]
[Carotene_Alpha, 0.001291651185786322]
[Carotene_Beta, 0.0015932070052528291]
[Thiamin_B1, 0.0011789899215352206]
[Riboflavin_B2, 0.0012057497025831873]
[Niacin_B3, 0.018161536391950218]
[Pantothenic_Acid_B5, 0.0047188126931403725]
[Vitamin_B_6, 0.04209162585262334]
[Folate_B9, 0.0005323022827391675]
[Vitamin_B_12, 2.3815670293095676E-06]
[Vitamin_C, 0.9161210705851119]
[Vitamin_K, 0.00040543127939251925]
[Sodium_Na, 1.642031817997432]
[Calcium_Ca, 1.2075830915764376]
[Potassium_K, 3.26249111181082]
[Magnesium_Mg, 0.3708921635158645]
[Phosphorus_P, 2.0259003445721957]
[Iron_Fe, 0.02265965140632885]
[Zinc_Zn, 0.019348406046170167]
[Copper_Cu, 0.004685795513236262]
[Manganese_Mn, 0.005962700476914806]
[Selenium_Se, 0.0001940378262530381]
[Iodine_I, 0.00046656512344819465]
[Molybdenum_Mo, 0.0008454679688528805]
[Energy_KCalorie, 1435.2311416821096]
[Lutein_Zeaxanthin, 0.008684023962808669]
[Choline, 1.530256290329966]
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, 23.074243518503142]
[Starch, 39.0929886136295]
[Resistant_Starch, 3.3690189577932097]
[Fiber_Total_Dietary, 9.171214230418292]
[Total_Lipid_Fat, 16.618841441132492]
[Fatty_Acids_Total_Trans, 0.2769727621101177]
[Fatty_acids_total_saturated, 4.32107860558585]
[Fatty_acids_total_monounsaturated, 11.050110785073144]
[Fatty_Acids_Total_Polyunsaturated, 4.172296294559235]
[Omega_3_EPA_DHA, 0.030463126115578703]
[Omega_3_ALA, 0.41090497137211157]
[Omega_6, 3.5263145613630322]
[Histidine, 0.35851277179725044]
[Isoleucine, 0.2876792952030427]
[Leucine, 3.975267573740527]
[Lysine, 0.8059273923687166]
[Phenylalanine, 0.6825118622901697]
[Methionine, 0.3548548016112423]
[Threonine, 0.6018618775484658]
[Tryptophan, 0.13541943148259256]
[Valine, 0.32436487859986624]
[Arginine, 3.396666024938921]
[Glycine, 0.4669781771954423]
[Vitamin_A, 0.00018309482339776362]
[Carotene_Alpha, 0.00016665892622649432]
[Carotene_Beta, 0.0003174368359597479]
[Thiamin_B1, 0.0003603282941009436]
[Riboflavin_B2, 0.00037370818462492694]
[Niacin_B3, 0.0047057681959751085]
[Pantothenic_Acid_B5, 0.0013177396799035196]
[Vitamin_B_6, 0.000483312926311671]
[Folate_B9, 0.00014115114136958374]
[Vitamin_B_12, 6.907835146547838E-07]
[Vitamin_C, 0.057018868625889285]
[Vitamin_K, 3.396563969625963E-05]
[Sodium_Na, 0.6543492423320493]
[Calcium_Ca, 0.2912915457882188]
[Potassium_K, 1.0895788892387435]
[Magnesium_Mg, 0.11877941509126558]
[Phosphorus_P, 0.3254501722860979]
[Iron_Fe, 0.005704825703164424]
[Zinc_Zn, 0.0030075363564184155]
[Copper_Cu, 0.00044706442328479757]
[Manganese_Mn, 0.0010646835717907368]
[Selenium_Se, 2.5143913126519062E-05]
[Iodine_I, 3.53658950574307E-05]
[Molybdenum_Mo, 1.544231775977366E-05]
[Energy_KCalorie, 675.9489041743882]
[Lutein_Zeaxanthin, 0.0004253453147376672]
[Choline, 0.12450314516498301]
Nutrient targets TUL for Snacks:
[Protein, 35.574243518503145]
[Starch, 66.17632194696284]
[Resistant_Starch, 6.49401895779321]
[Fiber_Total_Dietary, 14.379547563751625]
[Total_Lipid_Fat, 23.563285885576935]
[Fatty_Acids_Total_Trans, 0.5084542435915991]
[Fatty_acids_total_saturated, 6.635893420400665]
[Fatty_acids_total_monounsaturated, 19.151962636924996]
[Fatty_Acids_Total_Polyunsaturated, 6.764888887151827]
[Omega_3_EPA_DHA, 0.05824090389335648]
[Omega_3_ALA, 0.6886827491498894]
[Omega_6, 5.841129376177847]
[Histidine, 1.775179438463917]
[Isoleucine, 2.266845961869709]
[Leucine, 7.621100907073861]
[Lysine, 1.4934273923687165]
[Phenylalanine, 2.703345195623503]
[Methionine, 0.7506881349445756]
[Threonine, 1.6435285442151322]
[Tryptophan, 0.9895860981492591]
[Valine, 2.303531545266533]
[Arginine, 6.521666024938921]
[Glycine, 3.279478177195442]
[Vitamin_A, 0.0006622614900644303]
[Carotene_Alpha, 0.000645825592893161]
[Carotene_Beta, 0.0007966035026264146]
[Thiamin_B1, 0.0005894949607676103]
[Riboflavin_B2, 0.0006028748512915936]
[Niacin_B3, 0.009080768195975109]
[Pantothenic_Acid_B5, 0.0023594063465701863]
[Vitamin_B_6, 0.02104581292631167]
[Folate_B9, 0.00026615114136958374]
[Vitamin_B_12, 1.1907835146547838E-06]
[Vitamin_C, 0.45806053529255597]
[Vitamin_K, 0.00020271563969625963]
[Sodium_Na, 0.821015908998716]
[Calcium_Ca, 0.6037915457882188]
[Potassium_K, 1.63124555590541]
[Magnesium_Mg, 0.18544608175793226]
[Phosphorus_P, 1.0129501722860978]
[Iron_Fe, 0.011329825703164424]
[Zinc_Zn, 0.009674203023085083]
[Copper_Cu, 0.002342897756618131]
[Manganese_Mn, 0.002981350238457403]
[Selenium_Se, 9.701891312651904E-05]
[Iodine_I, 0.00023328256172409732]
[Molybdenum_Mo, 0.0004227339844264403]
[Energy_KCalorie, 717.6155708410548]
[Lutein_Zeaxanthin, 0.004342011981404334]
[Choline, 0.765128145164983]