Spiced Lentils, Egg Ribbon Salad, Lemon and Parmesan Capellini, Party Coleslaw, Versatile One-Pan Veggies, Digestive Apple Carrot Salad, Sticky Teriyaki Aubergine, White Bean and Chorizo Soup, Pizza w/ Beans, Couscous & Chicken Bake, Steak Sandwiches, Rice, Pan Roasted Vegetables , Edamame & Veggie Rice Bowl, Slow Cooker Pot Roast w/ Shallots and Baby Carrots, Dal, Pork w/ Marsala and Juniper, Honey-Lime Roasted Carrots, Oven Baked Beet Chips, Apples and Peanut Butter ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Meal Plan

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Shopping List

Prep

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

Spiced Lentils🌐

True Puy lentils come from the region of France, Le Puy, which has a unique climate and colcanic soil in which the lentils thrive. Always pick over lentils very carefully before cooking them to remove any little stones that may be among them. The dark colour of Puy lentils means that the stones can be harder to find.
Total time: 22 min
Servings: 4
  • 3/2 c. Puy Lentils
  • 5/2 c. Water
  • 7 oz. Feta Cheese
  • 5 tbsp. Sun-Dried Tomato Paste
  • 1/4 c. Fresh Chervil | Fresh Parsley, plus extra to garnish
  • Place the lentils in a heavy pan with the measured water. Bring to a boil, reduce the heat and cover the pan. Simmer gently for about 20 minutes, until the lentils are just tender and most of the water has been absorbed.
  • Crumble half the feta cheese into the pan. Add the sun-dried tomato purêe, chopped chervil or flat leaf parsley and a little salt and freshly ground black pepper. Heat through for 1 minute.
  • Transfer the lentil mixture and juices to warmed plates or bowls. Crumble the remaining feta cheese on top and sprinkle with the fresh herbs to garnish. Serve the lentils immediately.

Egg Ribbon Salad🌐

From Jamie Oliver's 5 Ingredients
Total time: 15 min
Servings: 2
Equipment: Stove
  • 7/4 oz. Sliced Bresaola, finely sliced
  • 4 Eggs
  • 2 Fresh Mixed-Color Endives
  • 1 Lemons
  • 1/3 oz. Parmesan Cheese
  • 1 tbsp. Cooking Oil, divided
  • 1/8 tsp. Sea Salt & Black Pepper
  • Arrange the bresaola slices on your plates. Beat the eggs well. Get a 10-inch non-stick frying pan nice and hot on a medium heat, then add a drizzle of olive oil and wipe it around and out with a ball of paper towel.
  • Pour in just enough egg to thinly cover the base of the pan, swirling it up around the sides and pouring any excess back into your bowl, almost like an egg pancake.
  • As soon as it's set, use a rubber spatula to ease it away at the sides, and out onto a board. Repeat with the remaining egg. Cool, roll up, and finely slice.
  • Trim and finely slice the endives. Dress with the lemon juice and ½ a tablespoon of extra virgin olive oil, then toss with the egg ribbons, taste, and season to perfection with sea salt and black pepper.
  • Pile everything in the center of the bresaola, shave over the Parmesan, then finish with a little extra virgin olive oil.

Lunch

Lemon and Parmesan Capellini🌐

Total time: 15 min
Servings: 2
Equipment: Oven & Stove
  • 2 tbsp. Butter
  • 1 Garlic Cloves, crushed
  • 2 tbsp. Fresh Parsley, chopped
  • 1/2 Small Rustic Baguette
  • 8 oz. Capellini Pasta
  • 1 c. Light Cream
  • 3 oz. Parmesan Cheese, grated
  • 1 Lemons, finely grated rind
  • 1/8 tsp. Salt & Black Pepper
  • Preheat the oven to 400°F. Put the butter in a bowl and beat with the garlic and herbs.
  • Cut the Granary baguette into thick slices and spread them thickly with the flavoured butter.
  • Reassemble the baguette. The garlic herb butter will help to hold the slices together. Wrap in foil, support on a baking sheet and bake for 10 minutes.
  • Meanwhile, cook the pasta in a large pan of lightly salted boiling water. Dried pasta will take 10–12 minutes, fresh about 3 minutes.
  • Pour the cream into another pan and bring to a boil. Stir in the Parmesan and lemon rind. The sauce should thicken in 30 seconds or so.
  • Drain the pasta, return it to the pan and toss with the sauce. Season to taste and sprinkle with a little shopped fresh parsley and more grated lemon rind, if you like. Serve with the hot herb bread.

Party Coleslaw🌐

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

Versatile One-Pan Veggies🌐

Total time: 20 min
Servings: 4
Equipment: Stove
  • 1 tsp. Ghee
  • 1/2 Onions, diced
  • 2 tsp. Garlic Cloves, minced
  • 2 c. Dry Cauliflower Rice
  • 2 c. Fresh Spinach, finely chopped or chiffonade
  • 1 tbsp. Turmeric
  • 1/8 tsp. Sea Salt & Black Pepper
  • Heat a large skillet or wok over low-medium heat. Add the ghee and allow it to melt.
  • Add the garlic and onion. Stir intermittently until translucent.
  • Add the cauliflower rice. Stir intermittently for 5–10 minutes, until cauliflower is tender.
  • Add the spinach and stir until just wilted. Remove from heat.
  • Add in the turmeric and stir to combine.
  • Season with salt and pepper and serve.

Digestive Apple Carrot Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 2
  • 2 Green Apples, peeled and coarsely chopped
  • 1 c. Baby Carrots
  • 1/2 Lemons, juiced
  • Use a box grater or food processor to finely shred the apples and carrots.
  • Drizzle with lemon juice.

Sticky Teriyaki Aubergine🌐

From Jamie Oliver's 5 Ingredients
Total time: 20 min
Servings: 2
Equipment: Stove
  • 1 Eggplants, 14 oz
  • 4 Green Onions
  • 1 Fresh Red Chilies | Fresh Yellow Chilies
  • 3/4 oz. Unsalted Peanuts
  • 2 tbsp. Teriyaki Sauce
  • 1/4 tsp. Sea Salt & Black Pepper
  • 1 tbsp. Cooking Oil
  • Put a 10-inch non-stick frying pan on a high heat and pour in 1 cup of water. Halve the eggplant lengthways, quickly slash the flesh of each half a few times and place face-down in the pan, then season with sea salt and black pepper. Cover and cook for 10 minutes, or until it boils dry and begins to sizzle (listen for the change in sound).
  • Meanwhile, trim the scallions. Cut the whites into 1¼-inch lengths at an angle and put aside.
  • Seed the chili and finely slice lengthways with the green part of the scallions. Place both in a bowl of ice-cold water and put aside to crisp up.
  • When the eggplant starts to sizzle, add 1 tablespoon of olive oil, the white scallions, and the peanuts to the pan, stirring regularly.
  • After 2 minutes, add a splash of water, drizzle in the teriyaki, and reduce to a medium heat.
  • Turn the eggplant, jiggle the pan and let it get sticky for a few minutes, then dish up, sprinkled with the drained green scallions and chili.

Dinner

White Bean and Chorizo Soup🌐

Total time: 55 min
Servings: 6
Equipment: Stove
  • 1 tbsp. Cooking Oil
  • 1 c. Onions, diced
  • 1 c. Celery, diced
  • 2 Garlic Cloves, sliced
  • 1 c. Chorizo, diced
  • 15 oz. Canned Cannellini Beans, drained
  • 12 c. Water
  • 1/8 tsp. Salt & Black Pepper
  • Warm a large pot over medium-high heat. Add the oil, onion, celery, garlic, and chorizo and cook for 10 minutes, or until the vegetables are tender and lightly browned.
  • Add the beans, water, and salt and pepper to taste. Bring to a boil, then reduce the heat to low and simmer the soup for 30 minutes.
  • Taste the soup, season with more salt and pepper if needed, and serve.

Pizza w/ Beans🌐

Total time: 25 min
Servings: 2
Equipment: Oven & Stove
  • 1 Frozen Pizza
  • 1/2 c. Baked Beans
  • Preheat the oven according to package directions. Bake the pizza according to package directions.
  • While the pizza is cooking, heat the baked beans on the stove.
  • Top the baked beans on the pizza. Serve hot.

Couscous & Chicken Bake🌐

From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 75 min
Servings: 4
Equipment: Oven & Stove
  • 16 oz. Jarred Roasted Red Peppers
  • 3/2 c. Tzatziki
  • 2 lb. Mixed Chicken Thighs and Drumsticks, Skin On, Bone In
  • 4 Red Onions
  • 10 oz. Couscous
  • Whiz one of the jarred peppers in a blender with ¾ cup of the tzatziki and a pinch of sea salt and black pepper. Pour over the chicken and leave to marinate for at least 2 hours in the fridge, preferably overnight.
  • Preheat the oven to 350°F.
  • Peel and quarter the onions, plate them in an 11-inch non-stick ovenproof frying pan with 1 tablespoon of olive oil on a medium heat for 10 minutes, or until dark and gnarly, turning regularly, then remove to a plate. Drizzle 1 tablespoon of olive oil into the pan, then add the marinated chicken and brown for 10 minutes, turning regularly. Place the onions back in the pan, tear in the remaining peppers, then roast in the oven for 25 minutes.
  • Meanwhile, in a bowl, just over the couscous with boiling kettle water, season with salt and pepper, and cover. Leave to hydrate for 3 minutes, then fluff up with a fork. When the time's up, remove the pan from the oven, tip over the couscous and carefully pat down to compress. Roast for 10 minutes, then confidently and carefully turn out onto a large plate or platter and top with dollops of the remaining tzatziki. Serve straight from the oven and let everyone dig in.

Steak Sandwiches🌐

Total time: 60 min
Servings: 2
Equipment: Oven & Stove
  • 1 New York Strip Loin Steaks
  • 3 tbsp. Cooking Oil, divided
  • 1/4 tsp. Salt & Black Pepper
  • 1 c. Onions, sliced
  • 1 c. Mushrooms, sliced
  • 1 Small Rustic Baguette
  • 2 c. Fresh Baby Spinach
  • 2 tbsp. Dijon Mustard
  • 2 Slices of Swiss Cheese
  • Take the steak out of the fridge and let it sit at room temperature for 30 minutes before cooking.
  • Preheat the oven to 400°F.
  • Preheat a medium skillet over medium-high heat. Add 1 tablespoon of olive oil. Season the room-temperature steak well with salt and pepper. Add to the pan and sear for 3 minutes on each side. Take the steak out of the pan, place it on a plate, and let it rest for 5 minutes.
  • Meanwhile, return the skillet to the heat and add 1 tablespoon of oil, the onions, and mushrooms and cook for 4–5 minutes, or until the onions are soft, and the mushrooms are lightly browned.
  • Slice the baguette horizontally in half lengthwise. Brush with the remaining 1 tablespoon olive oil and toast in the oven for 4–5 minutes, until lightly toasted.
  • Add the spinach to the skillet with the mushrooms and onions, season it with salt and pepper, and cook until the spinach is wilted. Remove from the heat and dish up on a plate with the steak.
  • To assemble the sandwich, brush the baguette with a little Dijon mustard, lay the mushrooms and onions down on the bread, then slice the steak across the grain into ¼-inch thick slices, and put it on top. Top the sandwich with a slice of Swiss cheese, then the other slice of bread.
  • Wrap the sandwich tightly in foil and let it sit for about 5 minutes before eating. This will soften the bread and allow all the flavors to combine.

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.

Slow Cooker Pot Roast w/ Shallots and Baby Carrots🌐

Total time: 260 min
Servings: 6
Equipment: Stove & Slow Cooker
  • 3 lb. Chuck Roast
  • 1/4 tsp. Sea Salt & Black Pepper, to taste
  • 1/4 tsp. Garlic Powder, to taste
  • 1 tbsp. Cooking Oil
  • 1/2 c. Beef Broth
  • 1/4 c. Red Wine
  • 14 Baby Carrots, peeled (or five large carrots cut into thirds)
  • 8 Shallots, peeled
  • 1 tbsp. Fresh Mixed Herbs (Basil, Parsley, Chervil, Marjoram, Oregano) (Herbs de Provence)
  • Generously season roast with sea salt, pepper, and garlic powder. Lightly sprinkle with Herb de Provence. (you'll put more in the crock pot later) Heat a cast iron pan on med/high heat. When pan is hot add enough olive oil to lightly coat the bottom on the pan.
  • Place roast in pan and brown the first side, turn over and brown the second side (usually about 4–5 minutes each side) then place meat in slow cooker, add broth and wine.
  • Add shallots and carrots to crock pot, sprinkle with sea salt, freshly ground pepper and 1 tablespoon herbs de Provence. Place lid on crock pot and cook either 4 hours on high or 8 hours on low. Carve beef against the grain and serve.

Dal🌐

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

Pork w/ Marsala and Juniper🌐

Total time: 20 min
Servings: 4
Equipment: Stove
  • 1/2 c. Dried Cep Mushrooms | Dried Procini Mushrooms
  • 4 Pork Escalopes, (US scallops)
  • 2 tsp. Balsamic Vinegar
  • 8 Garlic Cloves
  • 1 tbsp. Butter
  • 3 tbsp. Marsala Wine
  • 2 tbsp. Fresh Rosemary
  • 10 Juniper Berries, crushed
  • 1/8 tsp. Salt & Black Pepper
  • 1 c. Noodles, to serve
  • 1 c. Green Vegetables, to serve
  • Put the dried mushrooms in a bowl and just cover with hot water. Leave to stand. Bring a small pan of water to the boil and add the garlic cloves. Cook for 10 minutes until soft. Drain, put the garlic in a bowl and set aside.
  • Meanwhile, place the pork escalopes on a board, brush with 1 tsp of the vinegar and add a generous and even grinding of salt and black pepper.
  • Melt the butter in a large frying pan. Add the pork and fry quickly until browned on the underside. Turn the meat over and cook for another minute.
  • Add the Marsala and rosemary to the pan. Drain the dried mushrooms, saving the juices, and add them to the mixture. Stir in 4 tbsps of the mushroom juices, then add the garlic cloves, juniper berries, and remaining vinegar.
  • Simmer the mixture gently for about 3 minutes until the pork is cooked. Season lightly and serve hot with noodles and vegetables.

Sides

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.

Snacks

Oven Baked Beet Chips🌐

Total time: 90 min
Servings: 2
Equipment: Oven
  • 2 Beets, thinly sliced
  • 1 tsp. Extra Virgin Olive 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.

Apples and Peanut Butter🌐

Total time: 1 min
Servings: 2
  • 2 Apples, sliced
  • 8 tbsp. Creamy Peanut Butter
  • Dip the apples in the peanut butter. Enjoy!
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Debug Logs 
04/19/2026: Building feast.
04/19/2026: Old feast was not found.
Total nutrient targets RDA:
[Protein, 499.249439075411]
[Starch, 755.8743361331938]
[Resistant_Starch, 57.513205838529416]
[Fiber_Total_Dietary, 213.16320179477833]
[Total_Lipid_Fat, 345.6143098036085]
[Fatty_Acids_Total_Trans, 4.792524760602639]
[Fatty_Acids_Total_Saturated, 85.73618470573857]
[Fatty_Acids_Total_Monounsaturated, 204.73407699170662]
[Fatty_Acids_Total_Polyunsaturated, 75.49704238688153]
[Omega_3_EPA_DHA, 0.48243213161472553]
[Omega_3_ALA, 6.480185220966472]
[Omega_6, 61.31269707397737]
[Histidine, 7.564382808565149]
[Isoleucine, 7.9593999634903065]
[Leucine, 20.97564179129008]
[Lysine, 17.930931494513167]
[Phenylalanine, 14.77909268430971]
[Methionine, 7.949859009061486]
[Threonine, 13.065270529352453]
[Tryptophan, 3.110596096760701]
[Valine, 9.027032555182167]
[Arginine, 61.299489044195624]
[Glycine, 10.362253457430121]
[Vitamin_A, 0.004529075101221622]
[Carotene_Alpha, 0.0035951224009956226]
[Carotene_Beta, 0.007354026756790586]
[Thiamin_B1, 0.0073190057892094425]
[Riboflavin_B2, 0.009616175025771875]
[Niacin_B3, 0.09526761557562675]
[Pantothenic_Acid_B5, 0.024077373643797337]
[Vitamin_B_6, 0.009558929367225705]
[Folate_B9, 0.0030534561538536485]
[Vitamin_B_12, 1.469113106347949E-05]
[Vitamin_C, 1.156962730363788]
[Vitamin_K, 0.0007749189956258939]
[Sodium_Na, 12.486664131613512]
[Calcium_Ca, 5.4670408811613616]
[Potassium_K, 24.776596167865478]
[Magnesium_Mg, 2.6294185974984723]
[Phosphorus_P, 6.805697867590035]
[Iron_Fe, 0.07449157510352562]
[Zinc_Zn, 0.07435710098331808]
[Copper_Cu, 0.008889888708223218]
[Manganese_Mn, 0.023453100790484634]
[Selenium_Se, 0.0004904798003131676]
[Iodine_I, 0.0007783030261948529]
[Molybdenum_Mo, 0.0003241832574509805]
[Choline, 3.70484332918473]
[Energy_KCalorie, 14354.780361139074]
[Lutein_Zeaxanthin, 0.011388032084137538]
Total nutrient targets TUL:
[Protein, 709.2494390754109]
[Starch, 1210.8743361331938]
[Resistant_Starch, 110.01320583852942]
[Fiber_Total_Dietary, 346.16320179477833]
[Total_Lipid_Fat, 462.2809764702751]
[Fatty_Acids_Total_Trans, 8.681413649491528]
[Fatty_Acids_Total_Saturated, 124.62507359462745]
[Fatty_Acids_Total_Monounsaturated, 340.8451881028177]
[Fatty_Acids_Total_Polyunsaturated, 119.05259794243707]
[Omega_3_EPA_DHA, 0.9490987982813922]
[Omega_3_ALA, 11.14685188763314]
[Omega_6, 100.20158596286626]
[Histidine, 31.36438280856515]
[Isoleucine, 41.209399963490306]
[Leucine, 133.32564179129008]
[Lysine, 29.480931494513168]
[Phenylalanine, 48.72909268430971]
[Methionine, 14.599859009061486]
[Threonine, 30.565270529352453]
[Tryptophan, 17.4605960967607]
[Valine, 42.27703255518217]
[Arginine, 113.79948904419562]
[Glycine, 57.61225345743012]
[Vitamin_A, 0.011879075101221622]
[Carotene_Alpha, 0.010945122400995624]
[Carotene_Beta, 0.014704026756790587]
[Thiamin_B1, 0.011519005789209443]
[Riboflavin_B2, 0.014166175025771876]
[Niacin_B3, 0.16176761557562677]
[Pantothenic_Acid_B5, 0.04157737364379734]
[Vitamin_B_6, 0.3550089293672257]
[Folate_B9, 0.005153456153853649]
[Vitamin_B_12, 2.309113106347949E-05]
[Vitamin_C, 7.841962730363788]
[Vitamin_K, 0.004554918995625894]
[Sodium_Na, 15.286664131613513]
[Calcium_Ca, 10.717040881161362]
[Potassium_K, 36.67659616786548]
[Magnesium_Mg, 4.099418597498472]
[Phosphorus_P, 18.355697867590035]
[Iron_Fe, 0.2039915751035256]
[Zinc_Zn, 0.17585710098331808]
[Copper_Cu, 0.040739888708223225]
[Manganese_Mn, 0.05390310079048463]
[Selenium_Se, 0.0016979798003131674]
[Iodine_I, 0.004103303026194852]
[Molybdenum_Mo, 0.007166683257450981]
[Choline, 14.029843329184729]
[Energy_KCalorie, 15054.780361139074]
[Lutein_Zeaxanthin, 0.07438803208413755]
04/19/2026: Returning on day feast.
Nutrients for Breakfast:
Protein, Starch, Resistant_Starch, Fiber_Total_Dietary, Total_Lipid_Fat, Fatty_Acids_Total_Trans, Fatty_Acids_Total_Saturated, Fatty_Acids_Total_Monounsaturated, Fatty_Acids_Total_Polyunsaturated, Omega_6, Omega_3_EPA_DHA, Omega_3_ALA, 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, Biotin, Sodium_Na, Calcium_Ca, Potassium_K, Magnesium_Mg, Phosphorus_P, Iron_Fe, Zinc_Zn, Copper_Cu, Manganese_Mn, Selenium_Se, Iodine_I, Molybdenum_Mo, Choline, Lutein_Zeaxanthin, Energy_KCalorie
Nutrient targets RDA for Breakfast:
[Protein, 157.26357330875445]
[Starch, 238.10041588195602]
[Resistant_Starch, 18.116659839136766]
[Fiber_Total_Dietary, 67.14640856535517]
[Total_Lipid_Fat, 108.86850758813667]
[Fatty_Acids_Total_Trans, 1.5096452995898313]
[Fatty_Acids_Total_Saturated, 27.006898182307648]
[Fatty_Acids_Total_Monounsaturated, 64.49123425238759]
[Fatty_Acids_Total_Polyunsaturated, 23.781568351867683]
[Omega_3_EPA_DHA, 0.15196612145863855]
[Omega_3_ALA, 2.041258344604439]
[Omega_6, 19.31349957830287]
[Histidine, 2.382780584698022]
[Isoleucine, 2.5072109884994465]
[Leucine, 6.607327164256375]
[Lysine, 5.648243420771648]
[Phenylalanine, 4.655414195557559]
[Methionine, 2.504205587854368]
[Threonine, 4.115560216746023]
[Tryptophan, 0.9798377704796208]
[Valine, 2.8435152548823828]
[Arginine, 19.309339048921622]
[Glycine, 3.264109839090488]
[Vitamin_A, 0.0014266586568848108]
[Carotene_Alpha, 0.001132463556313621]
[Carotene_Beta, 0.002316518428389035]
[Thiamin_B1, 0.0023054868236009746]
[Riboflavin_B2, 0.003029095133118141]
[Niacin_B3, 0.030009298906322427]
[Pantothenic_Acid_B5, 0.007584372697796161]
[Vitamin_B_6, 0.0030110627506760974]
[Folate_B9, 0.0009618386884638993]
[Vitamin_B_12, 4.62770628499604E-06]
[Vitamin_C, 0.3644432600645932]
[Vitamin_K, 0.00024409948362215657]
[Sodium_Na, 3.9332992014582566]
[Calcium_Ca, 1.7221178775658288]
[Potassium_K, 7.804627792877626]
[Magnesium_Mg, 0.8282668582120187]
[Phosphorus_P, 2.143794828290861]
[Iron_Fe, 0.02346484615761057]
[Zinc_Zn, 0.023422486809745194]
[Copper_Cu, 0.0028003149430903137]
[Manganese_Mn, 0.00738772674900266]
[Selenium_Se, 0.00015450113709864779]
[Iodine_I, 0.00024516545325137864]
[Molybdenum_Mo, 0.00010211772609705885]
[Choline, 1.16702564869319]
[Energy_KCalorie, 4521.7558137588085]
[Lutein_Zeaxanthin, 0.0035872301065033247]
Nutrient targets TUL for Breakfast:
[Protein, 223.41357330875445]
[Starch, 381.42541588195604]
[Resistant_Starch, 34.65415983913677]
[Fiber_Total_Dietary, 109.04140856535517]
[Total_Lipid_Fat, 145.61850758813665]
[Fatty_Acids_Total_Trans, 2.7346452995898316]
[Fatty_Acids_Total_Saturated, 39.256898182307644]
[Fatty_Acids_Total_Monounsaturated, 107.36623425238757]
[Fatty_Acids_Total_Polyunsaturated, 37.501568351867675]
[Omega_3_EPA_DHA, 0.29896612145863855]
[Omega_3_ALA, 3.511258344604439]
[Omega_6, 31.563499578302874]
[Histidine, 9.879780584698022]
[Isoleucine, 12.980960988499447]
[Leucine, 41.99757716425638]
[Lysine, 9.286493420771649]
[Phenylalanine, 15.34966419555756]
[Methionine, 4.598955587854368]
[Threonine, 9.628060216746023]
[Tryptophan, 5.50008777047962]
[Valine, 13.317265254882383]
[Arginine, 35.84683904892162]
[Glycine, 18.14785983909049]
[Vitamin_A, 0.0037419086568848113]
[Carotene_Alpha, 0.0034477135563136213]
[Carotene_Beta, 0.004631768428389035]
[Thiamin_B1, 0.0036284868236009745]
[Riboflavin_B2, 0.004462345133118141]
[Niacin_B3, 0.05095679890632243]
[Pantothenic_Acid_B5, 0.013096872697796164]
[Vitamin_B_6, 0.1118278127506761]
[Folate_B9, 0.0016233386884638996]
[Vitamin_B_12, 7.2737062849960394E-06]
[Vitamin_C, 2.470218260064593]
[Vitamin_K, 0.0014347994836221567]
[Sodium_Na, 4.815299201458257]
[Calcium_Ca, 3.375867877565829]
[Potassium_K, 11.553127792877627]
[Magnesium_Mg, 1.2913168582120187]
[Phosphorus_P, 5.782044828290861]
[Iron_Fe, 0.06425734615761057]
[Zinc_Zn, 0.055394986809745195]
[Copper_Cu, 0.012833064943090316]
[Manganese_Mn, 0.01697947674900266]
[Selenium_Se, 0.0005348636370986477]
[Iodine_I, 0.0012925404532513783]
[Molybdenum_Mo, 0.002257505226097059]
[Choline, 4.419400648693189]
[Energy_KCalorie, 4742.2558137588085]
[Lutein_Zeaxanthin, 0.02343223010650333]
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_6, Omega_3_EPA_DHA, Omega_3_ALA, 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, Biotin, Sodium_Na, Calcium_Ca, Potassium_K, Magnesium_Mg, Phosphorus_P, Iron_Fe, Zinc_Zn, Copper_Cu, Manganese_Mn, Selenium_Se, Iodine_I, Molybdenum_Mo, Choline, Lutein_Zeaxanthin, Energy_KCalorie
Nutrient targets RDA for Lunch:
[Protein, 131.0529777572954]
[Starch, 198.41701323496338]
[Resistant_Starch, 15.097216532613972]
[Fiber_Total_Dietary, 55.95534047112931]
[Total_Lipid_Fat, 90.72375632344723]
[Fatty_Acids_Total_Trans, 1.2580377496581927]
[Fatty_Acids_Total_Saturated, 22.505748485256376]
[Fatty_Acids_Total_Monounsaturated, 53.74269521032299]
[Fatty_Acids_Total_Polyunsaturated, 19.8179736265564]
[Omega_3_EPA_DHA, 0.12663843454886545]
[Omega_3_ALA, 1.701048620503699]
[Omega_6, 16.09458298191906]
[Histidine, 1.9856504872483518]
[Isoleucine, 2.0893424904162057]
[Leucine, 5.506105970213646]
[Lysine, 4.706869517309706]
[Phenylalanine, 3.879511829631299]
[Methionine, 2.08683798987864]
[Threonine, 3.4296335139550194]
[Tryptophan, 0.8165314753996841]
[Valine, 2.369596045735319]
[Arginine, 16.09111587410135]
[Glycine, 2.720091532575407]
[Vitamin_A, 0.0011888822140706757]
[Carotene_Alpha, 0.000943719630261351]
[Carotene_Beta, 0.001930432023657529]
[Thiamin_B1, 0.0019212390196674787]
[Riboflavin_B2, 0.0025242459442651175]
[Niacin_B3, 0.025007749088602024]
[Pantothenic_Acid_B5, 0.006320310581496801]
[Vitamin_B_6, 0.0025092189588967477]
[Folate_B9, 0.0008015322403865828]
[Vitamin_B_12, 3.856421904163366E-06]
[Vitamin_C, 0.30370271672049437]
[Vitamin_K, 0.00020341623635179715]
[Sodium_Na, 3.277749334548547]
[Calcium_Ca, 1.4350982313048575]
[Potassium_K, 6.503856494064689]
[Magnesium_Mg, 0.690222381843349]
[Phosphorus_P, 1.7864956902423843]
[Iron_Fe, 0.019554038464675478]
[Zinc_Zn, 0.019518739008120997]
[Copper_Cu, 0.002333595785908595]
[Manganese_Mn, 0.006156438957502217]
[Selenium_Se, 0.00012875094758220648]
[Iodine_I, 0.00020430454437614888]
[Molybdenum_Mo, 8.509810508088238E-05]
[Choline, 0.9725213739109917]
[Energy_KCalorie, 3768.129844799007]
[Lutein_Zeaxanthin, 0.002989358422086104]
Nutrient targets TUL for Lunch:
[Protein, 186.17797775729537]
[Starch, 317.85451323496335]
[Resistant_Starch, 28.878466532613974]
[Fiber_Total_Dietary, 90.86784047112931]
[Total_Lipid_Fat, 121.34875632344722]
[Fatty_Acids_Total_Trans, 2.278871082991526]
[Fatty_Acids_Total_Saturated, 32.714081818589705]
[Fatty_Acids_Total_Monounsaturated, 89.47186187698965]
[Fatty_Acids_Total_Polyunsaturated, 31.25130695988973]
[Omega_3_EPA_DHA, 0.24913843454886547]
[Omega_3_ALA, 2.9260486205036993]
[Omega_6, 26.302916315252396]
[Histidine, 8.233150487248352]
[Isoleucine, 10.817467490416206]
[Leucine, 34.997980970213646]
[Lysine, 7.738744517309707]
[Phenylalanine, 12.7913868296313]
[Methionine, 3.8324629898786404]
[Threonine, 8.02338351395502]
[Tryptophan, 4.583406475399684]
[Valine, 11.09772104573532]
[Arginine, 29.87236587410135]
[Glycine, 15.123216532575407]
[Vitamin_A, 0.003118257214070676]
[Carotene_Alpha, 0.0028730946302613514]
[Carotene_Beta, 0.0038598070236575293]
[Thiamin_B1, 0.003023739019667479]
[Riboflavin_B2, 0.0037186209442651177]
[Niacin_B3, 0.04246399908860203]
[Pantothenic_Acid_B5, 0.010914060581496804]
[Vitamin_B_6, 0.09318984395889676]
[Folate_B9, 0.0013527822403865829]
[Vitamin_B_12, 6.061421904163366E-06]
[Vitamin_C, 2.0585152167204943]
[Vitamin_K, 0.0011956662363517973]
[Sodium_Na, 4.012749334548547]
[Calcium_Ca, 2.8132232313048577]
[Potassium_K, 9.62760649406469]
[Magnesium_Mg, 1.076097381843349]
[Phosphorus_P, 4.818370690242384]
[Iron_Fe, 0.05354778846467548]
[Zinc_Zn, 0.046162489008121]
[Copper_Cu, 0.010694220785908598]
[Manganese_Mn, 0.014149563957502217]
[Selenium_Se, 0.00044571969758220643]
[Iodine_I, 0.0010771170443761486]
[Molybdenum_Mo, 0.0018812543550808826]
[Choline, 3.6828338739109916]
[Energy_KCalorie, 3951.879844799007]
[Lutein_Zeaxanthin, 0.019526858422086107]
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_6, Omega_3_EPA_DHA, Omega_3_ALA, 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, Biotin, Sodium_Na, Calcium_Ca, Potassium_K, Magnesium_Mg, Phosphorus_P, Iron_Fe, Zinc_Zn, Copper_Cu, Manganese_Mn, Selenium_Se, Iodine_I, Molybdenum_Mo, Choline, Lutein_Zeaxanthin, Energy_KCalorie
Nutrient targets RDA for Dinner:
[Protein, 183.47416886021352]
[Starch, 277.7838185289487]
[Resistant_Starch, 21.13610314565956]
[Fiber_Total_Dietary, 78.33747665958103]
[Total_Lipid_Fat, 127.01325885282611]
[Fatty_Acids_Total_Trans, 1.7612528495214697]
[Fatty_Acids_Total_Saturated, 31.508047879358923]
[Fatty_Acids_Total_Monounsaturated, 75.23977329445218]
[Fatty_Acids_Total_Polyunsaturated, 27.74516307717896]
[Omega_3_EPA_DHA, 0.17729380836841163]
[Omega_3_ALA, 2.3814680687051784]
[Omega_6, 22.53241617468668]
[Histidine, 2.779910682147692]
[Isoleucine, 2.9250794865826877]
[Leucine, 7.708548358299105]
[Lysine, 6.589617324233589]
[Phenylalanine, 5.431316561483818]
[Methionine, 2.921573185830096]
[Threonine, 4.801486919537027]
[Tryptophan, 1.1431440655595575]
[Valine, 3.3174344640294464]
[Arginine, 22.527562223741892]
[Glycine, 3.8081281456055693]
[Vitamin_A, 0.001664435099698946]
[Carotene_Alpha, 0.0013212074823658914]
[Carotene_Beta, 0.0027026048331205404]
[Thiamin_B1, 0.00268973462753447]
[Riboflavin_B2, 0.003533944321971164]
[Niacin_B3, 0.03501084872404283]
[Pantothenic_Acid_B5, 0.00884843481409552]
[Vitamin_B_6, 0.0035129065424554465]
[Folate_B9, 0.0011221451365412158]
[Vitamin_B_12, 5.398990665828712E-06]
[Vitamin_C, 0.42518380340869205]
[Vitamin_K, 0.000284782730892516]
[Sodium_Na, 4.588849068367965]
[Calcium_Ca, 2.0091375238268006]
[Potassium_K, 9.105399091690563]
[Magnesium_Mg, 0.9663113345806885]
[Phosphorus_P, 2.501093966339338]
[Iron_Fe, 0.027375653850545665]
[Zinc_Zn, 0.02732623461136939]
[Copper_Cu, 0.0032670341002720327]
[Manganese_Mn, 0.008619014540503102]
[Selenium_Se, 0.00018025132661508907]
[Iodine_I, 0.0002860263621266084]
[Molybdenum_Mo, 0.00011913734711323533]
[Choline, 1.3615299234753884]
[Energy_KCalorie, 5275.381782718609]
[Lutein_Zeaxanthin, 0.004185101790920545]
Nutrient targets TUL for Dinner:
[Protein, 260.64916886021354]
[Starch, 444.9963185289487]
[Resistant_Starch, 40.42985314565956]
[Fiber_Total_Dietary, 127.21497665958104]
[Total_Lipid_Fat, 169.8882588528261]
[Fatty_Acids_Total_Trans, 3.1904195161881366]
[Fatty_Acids_Total_Saturated, 45.79971454602559]
[Fatty_Acids_Total_Monounsaturated, 125.2606066277855]
[Fatty_Acids_Total_Polyunsaturated, 43.751829743845626]
[Omega_3_EPA_DHA, 0.3487938083684116]
[Omega_3_ALA, 4.096468068705179]
[Omega_6, 36.82408284135335]
[Histidine, 11.526410682147693]
[Isoleucine, 15.144454486582687]
[Leucine, 48.9971733582991]
[Lysine, 10.834242324233589]
[Phenylalanine, 17.90794156148382]
[Methionine, 5.365448185830096]
[Threonine, 11.232736919537027]
[Tryptophan, 6.416769065559557]
[Valine, 15.536809464029446]
[Arginine, 41.82131222374189]
[Glycine, 21.172503145605567]
[Vitamin_A, 0.004365560099698946]
[Carotene_Alpha, 0.004022332482365892]
[Carotene_Beta, 0.005403729833120541]
[Thiamin_B1, 0.00423323462753447]
[Riboflavin_B2, 0.005206069321971164]
[Niacin_B3, 0.05944959872404284]
[Pantothenic_Acid_B5, 0.015279684814095524]
[Vitamin_B_6, 0.13046578154245544]
[Folate_B9, 0.001893895136541216]
[Vitamin_B_12, 8.485990665828713E-06]
[Vitamin_C, 2.881921303408692]
[Vitamin_K, 0.001673932730892516]
[Sodium_Na, 5.617849068367966]
[Calcium_Ca, 3.9385125238268004]
[Potassium_K, 13.478649091690565]
[Magnesium_Mg, 1.5065363345806884]
[Phosphorus_P, 6.7457189663393375]
[Iron_Fe, 0.07496690385054566]
[Zinc_Zn, 0.0646274846113694]
[Copper_Cu, 0.014971909100272036]
[Manganese_Mn, 0.0198093895405031]
[Selenium_Se, 0.000624007576615089]
[Iodine_I, 0.001507963862126608]
[Molybdenum_Mo, 0.0026337560971132355]
[Choline, 5.155967423475388]
[Energy_KCalorie, 5532.631782718609]
[Lutein_Zeaxanthin, 0.02733760179092055]
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_6, Omega_3_EPA_DHA, Omega_3_ALA, 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, Biotin, Sodium_Na, Calcium_Ca, Potassium_K, Magnesium_Mg, Phosphorus_P, Iron_Fe, Zinc_Zn, Copper_Cu, Manganese_Mn, Selenium_Se, Iodine_I, Molybdenum_Mo, Choline, Lutein_Zeaxanthin, Energy_KCalorie
Nutrient targets RDA for Sides:
[Protein, 26.21059555145908]
[Starch, 39.683402646992675]
[Resistant_Starch, 3.0194433065227946]
[Fiber_Total_Dietary, 11.191068094225864]
[Total_Lipid_Fat, 18.144751264689447]
[Fatty_Acids_Total_Trans, 0.2516075499316386]
[Fatty_Acids_Total_Saturated, 4.501149697051275]
[Fatty_Acids_Total_Monounsaturated, 10.748539042064598]
[Fatty_Acids_Total_Polyunsaturated, 3.963594725311281]
[Omega_3_EPA_DHA, 0.025327686909773092]
[Omega_3_ALA, 0.34020972410073985]
[Omega_6, 3.2189165963838122]
[Histidine, 0.39713009744967037]
[Isoleucine, 0.4178684980832411]
[Leucine, 1.1012211940427292]
[Lysine, 0.9413739034619414]
[Phenylalanine, 0.7759023659262598]
[Methionine, 0.41736759797572803]
[Threonine, 0.6859267027910039]
[Tryptophan, 0.16330629507993683]
[Valine, 0.4739192091470638]
[Arginine, 3.2182231748202708]
[Glycine, 0.5440183065150814]
[Vitamin_A, 0.00023777644281413517]
[Carotene_Alpha, 0.00018874392605227022]
[Carotene_Beta, 0.0003860864047315058]
[Thiamin_B1, 0.0003842478039334958]
[Riboflavin_B2, 0.0005048491888530235]
[Niacin_B3, 0.005001549817720405]
[Pantothenic_Acid_B5, 0.0012640621162993604]
[Vitamin_B_6, 0.0005018437917793496]
[Folate_B9, 0.00016030644807731658]
[Vitamin_B_12, 7.712843808326733E-07]
[Vitamin_C, 0.060740543344098875]
[Vitamin_K, 4.068324727035943E-05]
[Sodium_Na, 0.6555498669097095]
[Calcium_Ca, 0.2870196462609715]
[Potassium_K, 1.3007712988129376]
[Magnesium_Mg, 0.13804447636866982]
[Phosphorus_P, 0.35729913804847685]
[Iron_Fe, 0.003910807692935095]
[Zinc_Zn, 0.0039037478016241993]
[Copper_Cu, 0.000466719157181719]
[Manganese_Mn, 0.0012312877915004435]
[Selenium_Se, 2.57501895164413E-05]
[Iodine_I, 4.086090887522978E-05]
[Molybdenum_Mo, 1.7019621016176476E-05]
[Choline, 0.19450427478219834]
[Energy_KCalorie, 753.6259689598014]
[Lutein_Zeaxanthin, 0.0005978716844172209]
Nutrient targets TUL for Sides:
[Protein, 37.23559555145908]
[Starch, 63.57090264699268]
[Resistant_Starch, 5.775693306522795]
[Fiber_Total_Dietary, 18.173568094225864]
[Total_Lipid_Fat, 24.269751264689447]
[Fatty_Acids_Total_Trans, 0.45577421659830525]
[Fatty_Acids_Total_Saturated, 6.542816363717942]
[Fatty_Acids_Total_Monounsaturated, 17.894372375397932]
[Fatty_Acids_Total_Polyunsaturated, 6.250261391977947]
[Omega_3_EPA_DHA, 0.04982768690977309]
[Omega_3_ALA, 0.5852097241007399]
[Omega_6, 5.26058326305048]
[Histidine, 1.6466300974496706]
[Isoleucine, 2.163493498083241]
[Leucine, 6.99959619404273]
[Lysine, 1.5477489034619414]
[Phenylalanine, 2.5582773659262603]
[Methionine, 0.7664925979757281]
[Threonine, 1.604676702791004]
[Tryptophan, 0.9166812950799368]
[Valine, 2.219544209147064]
[Arginine, 5.974473174820271]
[Glycine, 3.0246433065150815]
[Vitamin_A, 0.0006236514428141352]
[Carotene_Alpha, 0.0005746189260522703]
[Carotene_Beta, 0.0007719614047315058]
[Thiamin_B1, 0.0006047478039334958]
[Riboflavin_B2, 0.0007437241888530236]
[Niacin_B3, 0.008492799817720406]
[Pantothenic_Acid_B5, 0.002182812116299361]
[Vitamin_B_6, 0.01863796879177935]
[Folate_B9, 0.0002705564480773166]
[Vitamin_B_12, 1.2122843808326733E-06]
[Vitamin_C, 0.4117030433440989]
[Vitamin_K, 0.00023913324727035945]
[Sodium_Na, 0.8025498669097095]
[Calcium_Ca, 0.5626446462609715]
[Potassium_K, 1.925521298812938]
[Magnesium_Mg, 0.2152194763686698]
[Phosphorus_P, 0.9636741380484769]
[Iron_Fe, 0.010709557692935096]
[Zinc_Zn, 0.0092324978016242]
[Copper_Cu, 0.0021388441571817195]
[Manganese_Mn, 0.0028299127915004433]
[Selenium_Se, 8.91439395164413E-05]
[Iodine_I, 0.00021542340887522975]
[Molybdenum_Mo, 0.0003762508710161765]
[Choline, 0.7365667747821983]
[Energy_KCalorie, 790.3759689598014]
[Lutein_Zeaxanthin, 0.0039053716844172216]
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_6, Omega_3_EPA_DHA, Omega_3_ALA, 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, Biotin, Sodium_Na, Calcium_Ca, Potassium_K, Magnesium_Mg, Phosphorus_P, Iron_Fe, Zinc_Zn, Copper_Cu, Manganese_Mn, Selenium_Se, Iodine_I, Molybdenum_Mo, Choline, Lutein_Zeaxanthin, Energy_KCalorie
Nutrient targets RDA for Snacks:
[Protein, 26.21059555145908]
[Starch, 39.683402646992675]
[Resistant_Starch, 3.0194433065227946]
[Fiber_Total_Dietary, 11.191068094225864]
[Total_Lipid_Fat, 18.144751264689447]
[Fatty_Acids_Total_Trans, 0.2516075499316386]
[Fatty_Acids_Total_Saturated, 4.501149697051275]
[Fatty_Acids_Total_Monounsaturated, 10.748539042064598]
[Fatty_Acids_Total_Polyunsaturated, 3.963594725311281]
[Omega_3_EPA_DHA, 0.025327686909773092]
[Omega_3_ALA, 0.34020972410073985]
[Omega_6, 3.2189165963838122]
[Histidine, 0.39713009744967037]
[Isoleucine, 0.4178684980832411]
[Leucine, 1.1012211940427292]
[Lysine, 0.9413739034619414]
[Phenylalanine, 0.7759023659262598]
[Methionine, 0.41736759797572803]
[Threonine, 0.6859267027910039]
[Tryptophan, 0.16330629507993683]
[Valine, 0.4739192091470638]
[Arginine, 3.2182231748202708]
[Glycine, 0.5440183065150814]
[Vitamin_A, 0.00023777644281413517]
[Carotene_Alpha, 0.00018874392605227022]
[Carotene_Beta, 0.0003860864047315058]
[Thiamin_B1, 0.0003842478039334958]
[Riboflavin_B2, 0.0005048491888530235]
[Niacin_B3, 0.005001549817720405]
[Pantothenic_Acid_B5, 0.0012640621162993604]
[Vitamin_B_6, 0.0005018437917793496]
[Folate_B9, 0.00016030644807731658]
[Vitamin_B_12, 7.712843808326733E-07]
[Vitamin_C, 0.060740543344098875]
[Vitamin_K, 4.068324727035943E-05]
[Sodium_Na, 0.6555498669097095]
[Calcium_Ca, 0.2870196462609715]
[Potassium_K, 1.3007712988129376]
[Magnesium_Mg, 0.13804447636866982]
[Phosphorus_P, 0.35729913804847685]
[Iron_Fe, 0.003910807692935095]
[Zinc_Zn, 0.0039037478016241993]
[Copper_Cu, 0.000466719157181719]
[Manganese_Mn, 0.0012312877915004435]
[Selenium_Se, 2.57501895164413E-05]
[Iodine_I, 4.086090887522978E-05]
[Molybdenum_Mo, 1.7019621016176476E-05]
[Choline, 0.19450427478219834]
[Energy_KCalorie, 753.6259689598014]
[Lutein_Zeaxanthin, 0.0005978716844172209]
Nutrient targets TUL for Snacks:
[Protein, 37.23559555145908]
[Starch, 63.57090264699268]
[Resistant_Starch, 5.775693306522795]
[Fiber_Total_Dietary, 18.173568094225864]
[Total_Lipid_Fat, 24.269751264689447]
[Fatty_Acids_Total_Trans, 0.45577421659830525]
[Fatty_Acids_Total_Saturated, 6.542816363717942]
[Fatty_Acids_Total_Monounsaturated, 17.894372375397932]
[Fatty_Acids_Total_Polyunsaturated, 6.250261391977947]
[Omega_3_EPA_DHA, 0.04982768690977309]
[Omega_3_ALA, 0.5852097241007399]
[Omega_6, 5.26058326305048]
[Histidine, 1.6466300974496706]
[Isoleucine, 2.163493498083241]
[Leucine, 6.99959619404273]
[Lysine, 1.5477489034619414]
[Phenylalanine, 2.5582773659262603]
[Methionine, 0.7664925979757281]
[Threonine, 1.604676702791004]
[Tryptophan, 0.9166812950799368]
[Valine, 2.219544209147064]
[Arginine, 5.974473174820271]
[Glycine, 3.0246433065150815]
[Vitamin_A, 0.0006236514428141352]
[Carotene_Alpha, 0.0005746189260522703]
[Carotene_Beta, 0.0007719614047315058]
[Thiamin_B1, 0.0006047478039334958]
[Riboflavin_B2, 0.0007437241888530236]
[Niacin_B3, 0.008492799817720406]
[Pantothenic_Acid_B5, 0.002182812116299361]
[Vitamin_B_6, 0.01863796879177935]
[Folate_B9, 0.0002705564480773166]
[Vitamin_B_12, 1.2122843808326733E-06]
[Vitamin_C, 0.4117030433440989]
[Vitamin_K, 0.00023913324727035945]
[Sodium_Na, 0.8025498669097095]
[Calcium_Ca, 0.5626446462609715]
[Potassium_K, 1.925521298812938]
[Magnesium_Mg, 0.2152194763686698]
[Phosphorus_P, 0.9636741380484769]
[Iron_Fe, 0.010709557692935096]
[Zinc_Zn, 0.0092324978016242]
[Copper_Cu, 0.0021388441571817195]
[Manganese_Mn, 0.0028299127915004433]
[Selenium_Se, 8.91439395164413E-05]
[Iodine_I, 0.00021542340887522975]
[Molybdenum_Mo, 0.0003762508710161765]
[Choline, 0.7365667747821983]
[Energy_KCalorie, 790.3759689598014]
[Lutein_Zeaxanthin, 0.0039053716844172216]