Panettone French Toast, Onions Rings w/ Eggs, All-Day Mexican Breakfast, Egg & Mango Chutney Flatbreads, Linguine w/ Rocket, Saucy Bean Baked Eggs, Grilled Fattoush Salad, Everything Seasoning, Microgreens Salad, Cauliflower Rice, Low Carb Cauliflower Fried Rice, All-Purpose Stir-Fry Sauce, Beef and Broccoli, Sweet & Sour Chicken Noodles, Pan-Fried Haddock, Chili Oil, Eggplant Penne Arrabbiata, Pan-Fried Chicken Breast Fillets, Thai Dressing, Thai Chicken Salad, Pork w/ Marsala and Juniper, Dal, Pizza w/ Beans, Apples and Peanut Butter, Steamed Asparagus, Sauteed Green Beans, Oven Baked Beet Chips ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Feast

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

Shopping List

Prep

Everything Seasoning🌐

aka: Everything (but the) Bagel Seasoning.
Total time: 5 min
Servings: 2 oz.
  • 2 tsp. Light Sesame Seeds
  • 1 tsp. Dark Sesame Seeds
  • 1/2 tsp. Flaky Sea Salt | Coarse Sea Salt
  • 1 tsp. Garlic Powder
  • 1 tsp. Onion Powder
  • In a small bowl, mix all of the ingredients together.
  • Store in an airtight container.

Cauliflower Rice🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 5 min
Servings: 4 c.
  • 2 Cauliflower Heads
  • Remove the leaves and core from the cauliflower, and cut the head into 4 pieces.
  • Using a grater, on the medium grate side, grate the cauliflower chunks until no more remain.

All-Purpose Stir-Fry Sauce🌐

Cool the sauce to room temperature, then store it in the refrigerator for up to 2 weeks in an airtight container.
Total time: 15 min
Servings: 6 fl oz.
Equipment: Stove
  • 2 tsp. Cornstarch
  • 1/2 c. Water
  • 3 tbsp. Soy Sauce
  • 1 tbsp. Honey
  • 2 tsp. Sambal Oelek, aka. Chili Paste
  • 1 tbsp. Fresh Ginger, grated
  • In a small bowl, mix the cornstarch and water. Add the cornstarch mixture to a medium pot along with the soy sauce, honey, sambal oelek, and ginger. Bring the pot to a boil, reduce the heat to low, and simmer it for 5 minutes.

Chili Oil🌐

Total time: 0 min
Servings: 2 fl oz.
Equipment: Stove
  • 6 Fresh Mixed-Color Chilies
  • 1/4 c. Cooking Oil
  • To make a quick chili oil, halve and seed the chilies. Fill a clean heatproof jar with olive oil, then pour it into a non-stick frying pan on a medium-low heat and add the chilies to confit.
  • Carefully scoop the soft chilies into the jar, then spoon in the oil.

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.

Thai Dressing🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 5 min
Servings: 2 fl oz.
  • 1 tbsp. Coconut Aminos
  • 1 tbsp. Extra Virgin Olive Oil
  • 1 Limes, juiced
  • 1/8 tsp. Cumin
  • 1/4 tsp. Ginger
  • 1/2 Garlic Cloves, minced
  • 1/8 tsp. Salt & Pepper, to taste
  • In a small bowl, whisk the coconut aminos, olive oil, and lime juice until well combined.
  • Next, add the cumin, ginger, and garlic.
  • Add the salt and pepper, to taste. Stir well and set aside.

Breakfast

Panettone French Toast🌐

A generous portion of chilled mixed berry fruits such as raspberries, blackberries, morello cherries and blueberries perfectly complements the richness of this snack.
Total time: 8 min
Servings: 4
Equipment: Stove
  • 2 Eggs
  • 1 tsp. Butter | Oil
  • 4 Slices of Panettone Bread, halved
To Serve
  • 1 tsp. Superfine Sugar
  • 1/2 c. Mixed-Berries
  • Break the eggs into a bowl and whisk lightly, then tip them into a shallow dish. Heat the butter or oil in a large non-stick frying pan.
  • Dip the panettone slices in the egg and fry for 2–3 minutes on each side until golden brown. Drain, dust with sugar and serve with the berries.

Onions Rings w/ Eggs🌐

Total time: 15 min
Servings: 2
Equipment: Stove
  • 1 Onions, cut into thick rings
  • 2 Eggs
  • 1 Red Bell Peppers, diced
  • 2 Green Onions, diced
  • 1/4 c. Shredded Cheddar Cheese
  • 1 tsp. Cooking Oil
  • 1/8 tsp. Salt & Black Pepper, to taste
  • 1/8 c. Fresh Red Chilies, diced
  • In a mixing bowl, lightly beat the egg, then add the bell peppers, chilies, scallions, and cheese. Season to taste with salt and pepper.
  • Put rings into a well-greased hot skillet. You’ll want to put them on their rough side down. Cook the onions for 2 minutes then flip.
  • Start by putting just a spoonful of the egg mix into each ring and let it almost set to create a seal at the bottom.
  • Spoon in the rest of your egg mix into each ring. Cook for 2 more minutes, flip and cook until done.

All-Day Mexican Breakfast🌐

From Jamie Oliver's 5 Ingredients
Total time: 15 min
Servings: 2
Equipment: Stove
  • 1 Fresh Mixed-Color Chilies
  • 1 tbsp. Cooking Oil
  • 4 Eggs
  • 15 oz. Canned Black Beans
  • 1/8 tsp. Sea Salt & Black Pepper
  • 1 Avocados
  • 1 Limes, juiced
  • Finely slice the chilies. Sprinkle half of them into a 12-inch non-stick frying pan on a medium heat with 1 tablespoon of olive oil.
  • Once they start to sizzle, evenly crack in the eggs, then spoon the black beans and just half the juice from the can in and around the eggs. Season with sea salt and black pepper, cover, and cook the eggs to your liking.
  • Meanwhile, halve, peel, and pit the avocado, slice into thin wedges, dress with the lime juice, and season to perfection. Arrange the avocado around the pan, scatter over the rest of the chilies, stab the egg yolks, and dish up.

Egg & Mango Chutney Flatbreads🌐

From Jamie Oliver's 5 Ingredients
Total time: 12 min
Servings: 2
Equipment: Stove
  • 4 Eggs
  • 3/4 c. Self-Rising Flour, plus extra for dusting
  • 6 tbsp. Regular Yogurt
  • 2 tbsp. Mango Chutney
  • 1 Fresh Red Chilies
  • Lower the eggs into a pan of vigorously simmering water and boil for 5½ minutes exactly, then refresh under cold water until cool enough to handle, and peel.
  • Meanwhile, put a large non-stick frying pan on a medium-high heat. In a bowl, mix the flour with a little pinch of sea salt, 4 heaping tablespoons of yogurt, and 1 tablespoon of olive oil until you have a dough.
  • Halve, then roll out each piece on a flour-dusted surface until just under ¼ inch thick. Cook for 3 minutes, or until golden, turning halfway.
  • Dot the mango chutney and remaining yogurt over the breads. Halve the soft-boiled eggs and arrange on top, smashing them in with a fork, if you like.
  • Finely slice the chili and scatter over, drizzle with a little extra virgin olive oil, and season with salt and black pepper from a height.

Lunch

Linguine w/ Rocket🌐

May substitute the linguine with fettucine or pappardelle.
Total time: 15 min
Servings: 2
Equipment: Stove
  • 5 oz. Linguine, dried
  • 3 tbsp. Extra Virgin Olive Oil
  • 2 oz. Arugula, stalks removed, shredded
  • 1/4 c. Parmesan Cheese
  • 1/8 tsp. Salt & Black Pepper
  • Cook the pasta in a large pan of lightly salted boiling water for 10–12 minutes, then drain thoroughly.
  • Heat about 2-tbsps of the olive oil in the pasta pan, then add the drained pasta and rocket. Toss over a medium heat for 1–2 minutes, or until the rocket is just wilted, then remove the pan from the heat.
  • Transfer the pasta and rocket to a large, warmed bowl. Add half the freshly grated Parmesan and the remaining olive oil. Add a little salt and black pepper to taste.
  • Toss the mixture quickly to mix all the flavours together and ensure the pasta is well coated with the oil. Serve immediately, sprinkled with the remaining Parmesan.

Saucy Bean Baked Eggs🌐

Total time: 20 min
Servings: 2
Equipment: Stove
  • 1 c. Canned Mixed Beans, drained
  • 1 c. Fresh Spinach
  • 4 Eggs
  • 4 oz. Sliced Ham, thinly sliced smoked ham, torn
  • 10 Cherry Tomatoes
To Serve
  • 1 Slices of Rye Bread
  • Tip the tomatoes and bean salad into an ovenproof frying pan or shallow flameproof casserole dish.
  • Simmer for 10 mins, or until reduced. Stir in the spinach and cook for 5 mins more until wilted.
  • Heat the grill to medium. Make four indentations in the mixture using the back of a spoon, then crack one egg in each. Nestle the ham in the mixture, then grill for 4–5 mins, or until the whites are set and the yolks runny.
  • Serve with rye bread, if you like.

Grilled Fattoush Salad🌐

From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 25 min
Servings: 4
Equipment: Stove | Grill
  • 3/2 tbsp. Sumac
  • 3 Red Onions
  • 2 English Cucumbers
  • 12 oz. Mixed-Color Cherry Tomatoes
  • 4 Loaves of Pita
  • Place a grill pan on high heat. Drizzle 5 tablespoons of extra virgin olive oil and 2 tablespoons of red wine vinegar into a large shallow serving bowl, season with a pinch of sea salt and black pepper, mix in the sumac and put aside.
  • Peel the onions and slice into ½-inch rounds, then grill until softened and nicely charred on both sides, using tongs to transfer them straight to the dressing as you go.
  • Meanwhile, roughly peel the cucumbers, slice in half lengthways and use a teaspoon to scrape out and discard the seeds, then slice in half across the middle (to fit the pan).
  • When there's space on the grill, lay in the cucumber, turning until beautifully bar-marked. Remove to a board, curdely slice up, the add to the bowl.
  • Quarter and add the tomatoes to the bowl. Slice the pitas in ¾-inch strips, then toast on the grill pan. Toss everything together, season to perfection and serve straight away.

Microgreens Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 35 min
Servings: 2
Equipment: Stove
  • 3 tbsp. Everything Seasoning
  • 1/2 c. Balsamic Vinegar
  • 1/4 c. Honey | Maple Syrup
  • 4 c. Romaine Lettuce, chopped
  • 1 c. Microgreens, of your choice
  • 1 c. Cherry Tomatoes, chopped
  • 2 tbsp. Fresh Basil Leaves, sliced thin
  • 1 Lemons, juiced
  • 1 tbsp. Extra Virgin Olive Oil
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • To a small saucepan, add balsamic vinegar and honey (or maple syrup), turn the heat to medium, and bring to a simmer.
  • Once bubbling, reduce heat to medium-low and simmer until the mixture is reduced by half, about 10 minutes. Remove from heat and set aside to cool.
  • In a large bowl, add the next 4 ingredients (romaine lettuce through basil).
  • In a separate bowl, combine the lemon juice and extra virgin olive oil. Toss into the salad and add Everything Seasoning, salt and pepper. Mix well.

Low Carb Cauliflower Fried Rice🌐

Try 1 teaspoon Apple Cider Vinegar in place of the Mirin Rice Wine.
Total time: 20 min
Servings: 2
Equipment: Stove
  • 24 oz. Cauliflower Rice, thawed gently
  • 2 tbsp. Cooking Oil, or a neutral oil
  • 1 Yellow Onions, peeled and diced
  • 2 Garlic Cloves, peeled and minced
  • 2 tsp. Cooking Oil, plus more as necessary by the half-teaspoonful
  • 3 tbsp. Tamari | Soy Sauce, plus more to taste
  • 2 tbsp. Mirin Rice Wine
  • 4 oz. Frozen Green Peas & Frozen Diced Carrots
  • 2 Green Onions, chopped
  • 2 Eggs, lightly beaten
  • In a large, nonstick skillet or wok, heat the coconut oil over medium heat until rippling. Sauté the diced onion, stirring occasionally, until nearly translucent (about 4 minutes).
  • Add the garlic, and continue to sauté for another 2 minutes, or until the garlic is fragrant, and the onion is translucent.
  • Add the dried, riced cauliflower, then the sesame oil, tamari and mirin to the pan, and mix to combine. Add the frozen peas and carrots, and mix gently to combine.
  • Cook for another minute, or until the peas and carrots are defrosted. Add about ¾ of the chopped scallions, and mix to combine.
  • Create a 4-inch space in the center of the pan by pushing the cauliflower mixture to the sides of the pan. Turn up the heat to medium-high and allow the cauliflower mixture to cook undisturbed for 2 minutes.
  • Add the beaten eggs to the center of the pan and, stirring occasionally, scramble the eggs. Add more sesame oil by the half-teaspoonful as necessary to cook the eggs. Mix the scrambled eggs into the rest of the fried rice.
  • Sprinkle the fried rice with the remaining chopped scallions and serve immediately.

Dinner

Beef and Broccoli🌐

Total time: 60 min
Servings: 2
Equipment: Stove
  • 3/4 c. All-Purpose Stir-Fry Sauce
  • 3 tbsp. Cooking Oil, divided
  • 1/2 lb. Flank Steaks, thinly sliced across the grain
  • 1/8 tsp. Salt & Black Pepper
  • 1 c. Broccoli Florets
  • 2 tbsp. Water
  • 1/2 c. Onions, sliced
  • 1 tbsp. Garlic, sliced
  • Warm a medium skillet over medium-high heat. Add 1 tablespoon of olive oil and the steak. Season the steak with salt and pepper. Cook only until browned, about 3–5 minutes. Take the steak out of the pan and set aside.
  • Set the skillet back over medium-high heat. Add 1 tablespoon of oil and the broccoli and sauté the broccoli for 2 minutes. Add the water to the pan, cover, and steam the broccoli for 2 minutes. Take the broccoli out of the pan and set aside.
  • Wipe the pan out with a paper towel and return it to the heat. Add the remaining 1 tablespoon of oil along with the onion. Cook until onions are soft, about 3 minutes. Then, return the cooked steak to the pot.
  • Add the garlic and cook for 1 more minute. Return the broccoli to the pan along with the stir-fry sauce and cook for 2 more minutes.
  • Taste the stir-fry and season with salt and pepper as needed.

Sweet & Sour Chicken Noodles🌐

From Jamie Oliver's 5 Ingredients
Total time: 20 min
Servings: 2
  • 2 Chicken Thighs, Skin On, Bone In
  • 5 oz. Fine Rice Noodles
  • 7 oz. Fresh Podded Snap Peas | Frozen Podded Snap Peas
  • 2 tbsp. Worcestershire Sauce
  • 2 tsp. Chili Jam
  • Pull the skin off the chicken. Place the skin in a large non-stick frying pan on a medium heat to render and get golden, turning occasionally. Cut the bones out of the thighs and chuck into the pan for bonus flavor, then chop the meat into ¾-inch pieces. Move the skin and bones to one side of the pan, then add the meat alongside and cook for 5 minutes, or until golden, stirring occasionally. Once crispy, remove, chop, and reserve the skin, discarding the bones.
  • Meanwhile, cook the noodles in boiling salted water accoding to the package instructions. Halve the sugar snaps lengthways. Once soft, drain the noodles, reserving a cupful of cooking water, then refresh under cold water. User scissors to snip the noodles into roughly 3-inch lengths.
  • Stir the Worcestershire sauce and chili jam into the chicken pan and let the jam melt, then add the sugar snaps and noodles. Toss over the heat for 2 minutes, adding a splash of reserved noodle water to loosen, if needed. Taste and season to perfection with sea salt and black pepper, then dish up and sprinkle over the reserved crispy chicken skin.

Pan-Fried Haddock🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 18 min
Servings: 4
Equipment: Stove
  • 1 tbsp. Cooking Oil
  • 4 Garlic Cloves, finely chopped
  • 4 tbsp. Capers
  • 4 Skinless Haddock Tenderloin Fillets, 6-ounces each
  • 2 Lemons, juiced and zested
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
To Serve
  • 4 c. Mixed Baby Greens
  • 2 tsp. Extra Virgin Olive Oil
  • 2 tsp. 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.

Eggplant Penne Arrabbiata🌐

From Jamie Oliver's 5 Ingredients
Total time: 28 min
Servings: 4
Equipment: Stove
  • 2 tbsp. Chili Oil
  • 2 Eggplants, 1 lb total
  • 10 oz. Whole-Wheat Penne Pasta
  • 4 Garlic Cloves
  • 14 oz. Plum Tomatoes
  • Put a pan of boiling salted water on for the pasta. Halve the eggplants lengthways and blanch in the water, covered, for 5 minutes, then lift out, leaving the water to boil.
  • Chop the eggplant into 1¼-inch chunks, add to a pan with the chili oil and a pinch of sea salt and black pepper, then turn the heat up to high, stirring regularly.
  • Cook the pasta according to the package instructions while you peel and finely slice the garlic, then fry with the eggplant for 2 minutes.
  • Pour in the tomatoes, breaking them up with a wooden spoon, and half a can's worth of water. Add some chilies from your chili oil to the sauce and simmer until the pasta is ready, then taste and season to perfection.
  • Drain the pasta, reserving a cupful of cooking water, then toss the pasta through the sauce, loosening with a little reserved cooking water, if needed. Dish up.

Thai Chicken Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 26 min
Servings: 2
  • 2 Pan-Fried Chicken Breast Fillets
  • 1/4 c. Thai Dressing
  • 8 Leaves of Romaine Lettuce
  • 1 Red Bell Peppers, sliced
  • 1 Yellow Bell Peppers, sliced
  • 1/2 Red Onions, sliced
For Garnish
  • 2 tbsp. Green Onions, chopped
  • 1 tbsp. Sesame Seeds
  • Allow the chicken to cool slightly, slice into bite-sized pieces, and set aside.
  • To assemble your salad, take one large leaf of romaine lettuce and top with cooked chicken, sliced red pepper, sliced yellow pepper, and red onions.
  • Drizzle with Thai dressing and garnish with chopped green onions and sesame seeds.

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
To Serve
  • 1 c. Noodles
  • 1 c. Green Vegetables
  • 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.

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.

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.

Sides

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!

Steamed Asparagus🌐

Total time: 10 min
Servings: 4 oz.
Equipment: Stove
  • 1/2 c. Asparagus Spears
  • Bring a pot of water to a boil. Trim off the woody ends of the asparagus.
  • Set a steaming basket above the boiling water and lay the asparagus in the basket. Cover the pot and steaming basket with a lid. Steam for 7 minutes.

Sauteed Green Beans🌐

Total time: 7 min
Servings: 2
Equipment: Stove
  • 1 c. Fresh Green Beans
  • 1/2 c. Water
  • 1 tbsp. Butter
  • 1/8 tsp. Salt & Black Pepper
  • Place beans and water in a large skillet. Bring to a boil; cook covered until beans are crisp tender, 4–6 minutes. Drain and set aside the beans.
  • In the now-empty skillet, melt butter over medium-high heat. Add beans; cook and stir until beans are tender, 1–2 minutes. Sprinkle with salt and pepper.

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.
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Debug Logs 
04/26/2026: Building feast.
04/26/2026: Old feast was not found.
Total nutrient targets RDA:
[Protein, 491.58981276221033]
[Starch, 753.0787300971895]
[Resistant_Starch, 58.69453653085366]
[Fiber_Total_Dietary, 217.44762952775034]
[Total_Lipid_Fat, 339.61495916980107]
[Fatty_Acids_Total_Trans, 4.7254118983588285]
[Fatty_Acids_Total_Saturated, 86.88206261503072]
[Fatty_Acids_Total_Monounsaturated, 203.09372948774305]
[Fatty_Acids_Total_Polyunsaturated, 74.45008045970326]
[Omega_3_EPA_DHA, 0.48146411016017887]
[Omega_3_ALA, 6.4770935024331395]
[Omega_6, 60.80241860000797]
[Histidine, 7.556315529394115]
[Isoleucine, 7.804832299592354]
[Leucine, 20.732958800421017]
[Lysine, 17.69133884623661]
[Phenylalanine, 14.675188928963777]
[Methionine, 7.719640764942124]
[Threonine, 12.84232755033149]
[Tryptophan, 3.059538570379697]
[Valine, 8.860383791959006]
[Arginine, 61.06794962424468]
[Glycine, 10.264326201382625]
[Vitamin_A, 0.004415288842668296]
[Carotene_Alpha, 0.00353710404899637]
[Carotene_Beta, 0.007176500367892707]
[Thiamin_B1, 0.007489055956559729]
[Riboflavin_B2, 0.009529204549662187]
[Niacin_B3, 0.09628598696204879]
[Pantothenic_Acid_B5, 0.024406355971189248]
[Vitamin_B_6, 0.009611554016641943]
[Folate_B9, 0.0030915753172950306]
[Vitamin_B_12, 1.4498182404224487E-05]
[Vitamin_C, 1.134034756224113]
[Vitamin_K, 0.0007560219420259032]
[Sodium_Na, 12.53096837701287]
[Calcium_Ca, 5.582737240022212]
[Potassium_K, 24.520847799183432]
[Magnesium_Mg, 2.612247707231849]
[Phosphorus_P, 6.739115131311329]
[Iron_Fe, 0.07418322690122647]
[Zinc_Zn, 0.07339475880400985]
[Copper_Cu, 0.008923621277796218]
[Manganese_Mn, 0.02311046057097041]
[Selenium_Se, 0.0004778777366577933]
[Iodine_I, 0.0007519569307529556]
[Molybdenum_Mo, 0.0003023755082520326]
[Choline, 3.515517560161111]
[Energy_KCalorie, 14132.251042527772]
[Lutein_Zeaxanthin, 0.01147108246344513]
Total nutrient targets TUL:
[Protein, 701.5898127622104]
[Starch, 1208.0787300971895]
[Resistant_Starch, 111.19453653085365]
[Fiber_Total_Dietary, 350.44762952775034]
[Total_Lipid_Fat, 456.2816258364677]
[Fatty_Acids_Total_Trans, 8.614300787247718]
[Fatty_Acids_Total_Saturated, 125.7709515039196]
[Fatty_Acids_Total_Monounsaturated, 339.20484059885416]
[Fatty_Acids_Total_Polyunsaturated, 118.0056360152588]
[Omega_3_EPA_DHA, 0.9481307768268455]
[Omega_3_ALA, 11.143760169099806]
[Omega_6, 99.69130748889685]
[Histidine, 31.356315529394116]
[Isoleucine, 41.054832299592356]
[Leucine, 133.082958800421]
[Lysine, 29.241338846236612]
[Phenylalanine, 48.62518892896378]
[Methionine, 14.369640764942126]
[Threonine, 30.342327550331486]
[Tryptophan, 17.4095385703797]
[Valine, 42.11038379195901]
[Arginine, 113.56794962424468]
[Glycine, 57.51432620138262]
[Vitamin_A, 0.011765288842668297]
[Carotene_Alpha, 0.010887104048996371]
[Carotene_Beta, 0.014526500367892707]
[Thiamin_B1, 0.011689055956559728]
[Riboflavin_B2, 0.014079204549662185]
[Niacin_B3, 0.16278598696204882]
[Pantothenic_Acid_B5, 0.04190635597118925]
[Vitamin_B_6, 0.35506155401664197]
[Folate_B9, 0.005191575317295031]
[Vitamin_B_12, 2.2898182404224486E-05]
[Vitamin_C, 7.819034756224113]
[Vitamin_K, 0.004536021942025903]
[Sodium_Na, 15.330968377012871]
[Calcium_Ca, 10.832737240022212]
[Potassium_K, 36.420847799183434]
[Magnesium_Mg, 4.082247707231849]
[Phosphorus_P, 18.289115131311327]
[Iron_Fe, 0.20368322690122648]
[Zinc_Zn, 0.17489475880400987]
[Copper_Cu, 0.04077362127779622]
[Manganese_Mn, 0.053560460570970414]
[Selenium_Se, 0.001685377736657793]
[Iodine_I, 0.004076956930752955]
[Molybdenum_Mo, 0.007144875508252033]
[Choline, 13.84051756016111]
[Energy_KCalorie, 14832.251042527772]
[Lutein_Zeaxanthin, 0.07447108246344514]
04/26/2026: 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, 154.85079102009627]
[Starch, 237.21979998061468]
[Resistant_Starch, 18.488779007218902]
[Fiber_Total_Dietary, 68.49600330124136]
[Total_Lipid_Fat, 106.97871213848734]
[Fatty_Acids_Total_Trans, 1.488504747983031]
[Fatty_Acids_Total_Saturated, 27.367849723734675]
[Fatty_Acids_Total_Monounsaturated, 63.97452478863906]
[Fatty_Acids_Total_Polyunsaturated, 23.451775344806528]
[Omega_3_EPA_DHA, 0.15166119470045636]
[Omega_3_ALA, 2.040284453266439]
[Omega_6, 19.15276185900251]
[Histidine, 2.380239391759146]
[Isoleucine, 2.4585221743715913]
[Leucine, 6.53088202213262]
[Lysine, 5.572771736564532]
[Phenylalanine, 4.62268451262359]
[Methionine, 2.431686840956769]
[Threonine, 4.0453331783544195]
[Tryptophan, 0.9637546496696046]
[Valine, 2.7910208944670867]
[Arginine, 19.236404131637077]
[Glycine, 3.2332627534355267]
[Vitamin_A, 0.0013908159854405134]
[Carotene_Alpha, 0.0011141877754338567]
[Carotene_Beta, 0.0022605976158862028]
[Thiamin_B1, 0.0023590526263163147]
[Riboflavin_B2, 0.0030016994331435887]
[Niacin_B3, 0.03033008589304537]
[Pantothenic_Acid_B5, 0.007688002130924613]
[Vitamin_B_6, 0.003027639515242212]
[Folate_B9, 0.0009738462249479346]
[Vitamin_B_12, 4.566927457330713E-06]
[Vitamin_C, 0.35722094821059563]
[Vitamin_K, 0.0002381469117381595]
[Sodium_Na, 3.9472550387590544]
[Calcium_Ca, 1.7585622306069968]
[Potassium_K, 7.724067056742781]
[Magnesium_Mg, 0.8228580277780324]
[Phosphorus_P, 2.1228212663630686]
[Iron_Fe, 0.02336771647388634]
[Zinc_Zn, 0.023119349023263104]
[Copper_Cu, 0.002810940702505809]
[Manganese_Mn, 0.007279795079855679]
[Selenium_Se, 0.0001505314870472049]
[Iodine_I, 0.00023686643318718102]
[Molybdenum_Mo, 9.524828509939027E-05]
[Choline, 1.1073880314507498]
[Energy_KCalorie, 4451.659078396248]
[Lutein_Zeaxanthin, 0.003613390975985216]
Nutrient targets TUL for Breakfast:
[Protein, 221.00079102009627]
[Starch, 380.5447999806147]
[Resistant_Starch, 35.0262790072189]
[Fiber_Total_Dietary, 110.39100330124135]
[Total_Lipid_Fat, 143.72871213848734]
[Fatty_Acids_Total_Trans, 2.713504747983031]
[Fatty_Acids_Total_Saturated, 39.61784972373468]
[Fatty_Acids_Total_Monounsaturated, 106.84952478863906]
[Fatty_Acids_Total_Polyunsaturated, 37.17177534480652]
[Omega_3_EPA_DHA, 0.2986611947004563]
[Omega_3_ALA, 3.510284453266439]
[Omega_6, 31.40276185900251]
[Histidine, 9.877239391759147]
[Isoleucine, 12.932272174371592]
[Leucine, 41.92113202213262]
[Lysine, 9.211021736564533]
[Phenylalanine, 15.316934512623591]
[Methionine, 4.5264368409567695]
[Threonine, 9.557833178354418]
[Tryptophan, 5.484004649669605]
[Valine, 13.264770894467087]
[Arginine, 35.773904131637074]
[Glycine, 18.117012753435528]
[Vitamin_A, 0.0037060659854405136]
[Carotene_Alpha, 0.003429437775433857]
[Carotene_Beta, 0.004575847615886202]
[Thiamin_B1, 0.0036820526263163142]
[Riboflavin_B2, 0.004434949433143588]
[Niacin_B3, 0.05127758589304538]
[Pantothenic_Acid_B5, 0.013200502130924614]
[Vitamin_B_6, 0.11184438951524223]
[Folate_B9, 0.0016353462249479348]
[Vitamin_B_12, 7.212927457330713E-06]
[Vitamin_C, 2.4629959482105956]
[Vitamin_K, 0.0014288469117381595]
[Sodium_Na, 4.8292550387590545]
[Calcium_Ca, 3.4123122306069966]
[Potassium_K, 11.472567056742783]
[Magnesium_Mg, 1.2859080277780324]
[Phosphorus_P, 5.761071266363068]
[Iron_Fe, 0.06416021647388634]
[Zinc_Zn, 0.05509184902326311]
[Copper_Cu, 0.01284369070250581]
[Manganese_Mn, 0.01687154507985568]
[Selenium_Se, 0.0005308939870472048]
[Iodine_I, 0.001284241433187181]
[Molybdenum_Mo, 0.0022506357850993904]
[Choline, 4.35976303145075]
[Energy_KCalorie, 4672.159078396248]
[Lutein_Zeaxanthin, 0.02345839097598522]
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, 129.0423258500802]
[Starch, 197.68316665051225]
[Resistant_Starch, 15.407315839349087]
[Fiber_Total_Dietary, 57.08000275103446]
[Total_Lipid_Fat, 89.14892678207278]
[Fatty_Acids_Total_Trans, 1.2404206233191926]
[Fatty_Acids_Total_Saturated, 22.806541436445563]
[Fatty_Acids_Total_Monounsaturated, 53.31210399053255]
[Fatty_Acids_Total_Polyunsaturated, 19.543146120672105]
[Omega_3_EPA_DHA, 0.12638432891704696]
[Omega_3_ALA, 1.7002370443886992]
[Omega_6, 15.960634882502092]
[Histidine, 1.9835328264659553]
[Isoleucine, 2.048768478642993]
[Leucine, 5.442401685110517]
[Lysine, 4.643976447137111]
[Phenylalanine, 3.8522370938529917]
[Methionine, 2.0264057007973078]
[Threonine, 3.3711109819620164]
[Tryptophan, 0.8031288747246705]
[Valine, 2.325850745389239]
[Arginine, 16.03033677636423]
[Glycine, 2.694385627862939]
[Vitamin_A, 0.0011590133212004278]
[Carotene_Alpha, 0.0009284898128615472]
[Carotene_Beta, 0.0018838313465718358]
[Thiamin_B1, 0.001965877188596929]
[Riboflavin_B2, 0.0025014161942863242]
[Niacin_B3, 0.02527507157753781]
[Pantothenic_Acid_B5, 0.006406668442437178]
[Vitamin_B_6, 0.0025230329293685102]
[Folate_B9, 0.0008115385207899456]
[Vitamin_B_12, 3.805772881108928E-06]
[Vitamin_C, 0.2976841235088297]
[Vitamin_K, 0.0001984557597817996]
[Sodium_Na, 3.2893791989658787]
[Calcium_Ca, 1.4654685255058306]
[Potassium_K, 6.436722547285651]
[Magnesium_Mg, 0.6857150231483604]
[Phosphorus_P, 1.7690177219692238]
[Iron_Fe, 0.01947309706157195]
[Zinc_Zn, 0.019266124186052586]
[Copper_Cu, 0.002342450585421507]
[Manganese_Mn, 0.006066495899879732]
[Selenium_Se, 0.00012544290587267074]
[Iodine_I, 0.00019738869432265086]
[Molybdenum_Mo, 7.937357091615856E-05]
[Choline, 0.9228233595422917]
[Energy_KCalorie, 3709.7158986635404]
[Lutein_Zeaxanthin, 0.003011159146654347]
Nutrient targets TUL for Lunch:
[Protein, 184.16732585008023]
[Starch, 317.12066665051225]
[Resistant_Starch, 29.188565839349085]
[Fiber_Total_Dietary, 91.99250275103446]
[Total_Lipid_Fat, 119.77392678207278]
[Fatty_Acids_Total_Trans, 2.261253956652526]
[Fatty_Acids_Total_Saturated, 33.0148747697789]
[Fatty_Acids_Total_Monounsaturated, 89.04127065719922]
[Fatty_Acids_Total_Polyunsaturated, 30.976479454005435]
[Omega_3_EPA_DHA, 0.24888432891704695]
[Omega_3_ALA, 2.9252370443886995]
[Omega_6, 26.168968215835424]
[Histidine, 8.231032826465956]
[Isoleucine, 10.776893478642993]
[Leucine, 34.93427668511052]
[Lysine, 7.675851447137111]
[Phenylalanine, 12.764112093852994]
[Methionine, 3.772030700797308]
[Threonine, 7.9648609819620155]
[Tryptophan, 4.570003874724671]
[Valine, 11.05397574538924]
[Arginine, 29.81158677636423]
[Glycine, 15.09751062786294]
[Vitamin_A, 0.003088388321200428]
[Carotene_Alpha, 0.0028578648128615475]
[Carotene_Beta, 0.003813206346571836]
[Thiamin_B1, 0.0030683771885969286]
[Riboflavin_B2, 0.003695791194286324]
[Niacin_B3, 0.04273132157753782]
[Pantothenic_Acid_B5, 0.01100041844243718]
[Vitamin_B_6, 0.09320365792936852]
[Folate_B9, 0.0013627885207899457]
[Vitamin_B_12, 6.010772881108928E-06]
[Vitamin_C, 2.0524966235088296]
[Vitamin_K, 0.0011907057597817996]
[Sodium_Na, 4.024379198965879]
[Calcium_Ca, 2.8435935255058307]
[Potassium_K, 9.560472547285652]
[Magnesium_Mg, 1.0715900231483604]
[Phosphorus_P, 4.800892721969223]
[Iron_Fe, 0.053466847061571954]
[Zinc_Zn, 0.04590987418605259]
[Copper_Cu, 0.010703075585421508]
[Manganese_Mn, 0.014059620899879735]
[Selenium_Se, 0.00044241165587267066]
[Iodine_I, 0.0010702011943226509]
[Molybdenum_Mo, 0.0018755298209161587]
[Choline, 3.633135859542292]
[Energy_KCalorie, 3893.4658986635404]
[Lutein_Zeaxanthin, 0.019548659146654348]
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, 180.6592561901123]
[Starch, 276.7564333107171]
[Resistant_Starch, 21.57024217508872]
[Fiber_Total_Dietary, 79.91200385144825]
[Total_Lipid_Fat, 124.80849749490189]
[Fatty_Acids_Total_Trans, 1.7365888726468695]
[Fatty_Acids_Total_Saturated, 31.929158011023787]
[Fatty_Acids_Total_Monounsaturated, 74.63694558674557]
[Fatty_Acids_Total_Polyunsaturated, 27.360404568940947]
[Omega_3_EPA_DHA, 0.17693806048386573]
[Omega_3_ALA, 2.3803318621441787]
[Omega_6, 22.34488883550293]
[Histidine, 2.7769459570523374]
[Isoleucine, 2.86827587010019]
[Leucine, 7.6193623591547235]
[Lysine, 6.501567025991955]
[Phenylalanine, 5.393131931394188]
[Methionine, 2.8369679811162305]
[Threonine, 4.719555374746823]
[Tryptophan, 1.1243804246145386]
[Valine, 3.2561910435449346]
[Arginine, 22.44247148690992]
[Glycine, 3.7721398790081144]
[Vitamin_A, 0.0016226186496805987]
[Carotene_Alpha, 0.001299885738006166]
[Carotene_Beta, 0.0026373638852005697]
[Thiamin_B1, 0.0027522280640357]
[Riboflavin_B2, 0.0035019826720008537]
[Niacin_B3, 0.03538510020855293]
[Pantothenic_Acid_B5, 0.008969335819412049]
[Vitamin_B_6, 0.003532246101115914]
[Folate_B9, 0.0011361539291059237]
[Vitamin_B_12, 5.328082033552499E-06]
[Vitamin_C, 0.41675777291236155]
[Vitamin_K, 0.0002778380636945194]
[Sodium_Na, 4.60513087855223]
[Calcium_Ca, 2.0516559357081627]
[Potassium_K, 9.01141156619991]
[Magnesium_Mg, 0.9600010324077045]
[Phosphorus_P, 2.4766248107569133]
[Iron_Fe, 0.02726233588620073]
[Zinc_Zn, 0.02697257386047362]
[Copper_Cu, 0.00327943081959011]
[Manganese_Mn, 0.008493094259831625]
[Selenium_Se, 0.00017562006822173902]
[Iodine_I, 0.0002763441720517112]
[Molybdenum_Mo, 0.00011112299928262198]
[Choline, 1.2919527033592082]
[Energy_KCalorie, 5193.602258128956]
[Lutein_Zeaxanthin, 0.004215622805316085]
Nutrient targets TUL for Dinner:
[Protein, 257.8342561901123]
[Starch, 443.96893331071715]
[Resistant_Starch, 40.86399217508872]
[Fiber_Total_Dietary, 128.78950385144825]
[Total_Lipid_Fat, 167.68349749490187]
[Fatty_Acids_Total_Trans, 3.1657555393135364]
[Fatty_Acids_Total_Saturated, 46.22082467769045]
[Fatty_Acids_Total_Monounsaturated, 124.6577789200789]
[Fatty_Acids_Total_Polyunsaturated, 43.36707123560761]
[Omega_3_EPA_DHA, 0.3484380604838657]
[Omega_3_ALA, 4.095331862144179]
[Omega_6, 36.63655550216959]
[Histidine, 11.523445957052338]
[Isoleucine, 15.087650870100191]
[Leucine, 48.907987359154724]
[Lysine, 10.746192025991954]
[Phenylalanine, 17.86975693139419]
[Methionine, 5.280842981116232]
[Threonine, 11.15080537474682]
[Tryptophan, 6.3980054246145395]
[Valine, 15.475566043544935]
[Arginine, 41.73622148690992]
[Glycine, 21.136514879008114]
[Vitamin_A, 0.004323743649680599]
[Carotene_Alpha, 0.004001010738006166]
[Carotene_Beta, 0.00533848888520057]
[Thiamin_B1, 0.0042957280640357]
[Riboflavin_B2, 0.005174107672000853]
[Niacin_B3, 0.059823850208552944]
[Pantothenic_Acid_B5, 0.01540058581941205]
[Vitamin_B_6, 0.13048512110111593]
[Folate_B9, 0.0019079039291059238]
[Vitamin_B_12, 8.415082033552499E-06]
[Vitamin_C, 2.8734952729123613]
[Vitamin_K, 0.0016669880636945194]
[Sodium_Na, 5.63413087855223]
[Calcium_Ca, 3.9810309357081626]
[Potassium_K, 13.384661566199911]
[Magnesium_Mg, 1.5002260324077044]
[Phosphorus_P, 6.7212498107569125]
[Iron_Fe, 0.07485358588620072]
[Zinc_Zn, 0.06427382386047363]
[Copper_Cu, 0.014984305819590111]
[Manganese_Mn, 0.019683469259831627]
[Selenium_Se, 0.0006193763182217389]
[Iodine_I, 0.0014982816720517111]
[Molybdenum_Mo, 0.002625741749282622]
[Choline, 5.086390203359208]
[Energy_KCalorie, 5450.852258128956]
[Lutein_Zeaxanthin, 0.027368122805316086]
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, 25.808465170016046]
[Starch, 39.536633330102454]
[Resistant_Starch, 3.0814631678698174]
[Fiber_Total_Dietary, 11.416000550206894]
[Total_Lipid_Fat, 17.829785356414558]
[Fatty_Acids_Total_Trans, 0.24808412466383853]
[Fatty_Acids_Total_Saturated, 4.561308287289113]
[Fatty_Acids_Total_Monounsaturated, 10.662420798106512]
[Fatty_Acids_Total_Polyunsaturated, 3.9086292241344216]
[Omega_3_EPA_DHA, 0.025276865783409392]
[Omega_3_ALA, 0.3400474088777399]
[Omega_6, 3.1921269765004188]
[Histidine, 0.3967065652931911]
[Isoleucine, 0.4097536957285986]
[Leucine, 1.0884803370221035]
[Lysine, 0.9287952894274222]
[Phenylalanine, 0.7704474187705984]
[Methionine, 0.40528114015946154]
[Threonine, 0.6742221963924033]
[Tryptophan, 0.1606257749449341]
[Valine, 0.4651701490778478]
[Arginine, 3.2060673552728463]
[Glycine, 0.5388771255725878]
[Vitamin_A, 0.00023180266424008557]
[Carotene_Alpha, 0.00018569796257230945]
[Carotene_Beta, 0.0003767662693143672]
[Thiamin_B1, 0.0003931754377193858]
[Riboflavin_B2, 0.0005002832388572648]
[Niacin_B3, 0.005055014315507562]
[Pantothenic_Acid_B5, 0.0012813336884874356]
[Vitamin_B_6, 0.000504606585873702]
[Folate_B9, 0.00016230770415798912]
[Vitamin_B_12, 7.611545762217856E-07]
[Vitamin_C, 0.059536824701765946]
[Vitamin_K, 3.969115195635992E-05]
[Sodium_Na, 0.6578758397931758]
[Calcium_Ca, 0.29309370510116617]
[Potassium_K, 1.2873445094571303]
[Magnesium_Mg, 0.13714300462967208]
[Phosphorus_P, 0.3538035443938448]
[Iron_Fe, 0.0038946194123143903]
[Zinc_Zn, 0.0038532248372105176]
[Copper_Cu, 0.00046849011708430146]
[Manganese_Mn, 0.0012132991799759466]
[Selenium_Se, 2.508858117453415E-05]
[Iodine_I, 3.9477738864530175E-05]
[Molybdenum_Mo, 1.5874714183231713E-05]
[Choline, 0.18456467190845835]
[Energy_KCalorie, 741.9431797327081]
[Lutein_Zeaxanthin, 0.0006022318293308693]
Nutrient targets TUL for Sides:
[Protein, 36.83346517001605]
[Starch, 63.42413333010245]
[Resistant_Starch, 5.8377131678698175]
[Fiber_Total_Dietary, 18.398500550206894]
[Total_Lipid_Fat, 23.954785356414558]
[Fatty_Acids_Total_Trans, 0.4522507913305052]
[Fatty_Acids_Total_Saturated, 6.60297495395578]
[Fatty_Acids_Total_Monounsaturated, 17.808254131439845]
[Fatty_Acids_Total_Polyunsaturated, 6.195295890801088]
[Omega_3_EPA_DHA, 0.049776865783409396]
[Omega_3_ALA, 0.5850474088777399]
[Omega_6, 5.233793643167085]
[Histidine, 1.6462065652931912]
[Isoleucine, 2.155378695728599]
[Leucine, 6.986855337022104]
[Lysine, 1.5351702894274222]
[Phenylalanine, 2.5528224187705986]
[Methionine, 0.7544061401594617]
[Threonine, 1.5929721963924033]
[Tryptophan, 0.9140007749449343]
[Valine, 2.2107951490778484]
[Arginine, 5.962317355272846]
[Glycine, 3.019502125572588]
[Vitamin_A, 0.0006176776642400856]
[Carotene_Alpha, 0.0005715729625723095]
[Carotene_Beta, 0.0007626412693143672]
[Thiamin_B1, 0.0006136754377193857]
[Riboflavin_B2, 0.0007391582388572648]
[Niacin_B3, 0.008546264315507564]
[Pantothenic_Acid_B5, 0.002200083688487436]
[Vitamin_B_6, 0.018640731585873704]
[Folate_B9, 0.0002725577041579892]
[Vitamin_B_12, 1.2021545762217857E-06]
[Vitamin_C, 0.410499324701766]
[Vitamin_K, 0.00023814115195635994]
[Sodium_Na, 0.8048758397931758]
[Calcium_Ca, 0.5687187051011662]
[Potassium_K, 1.9120945094571304]
[Magnesium_Mg, 0.21431800462967207]
[Phosphorus_P, 0.9601785443938448]
[Iron_Fe, 0.01069336941231439]
[Zinc_Zn, 0.009181974837210519]
[Copper_Cu, 0.0021406151170843017]
[Manganese_Mn, 0.002811924179975947]
[Selenium_Se, 8.848233117453414E-05]
[Iodine_I, 0.00021404023886453018]
[Molybdenum_Mo, 0.00037510596418323177]
[Choline, 0.7266271719084584]
[Energy_KCalorie, 778.6931797327081]
[Lutein_Zeaxanthin, 0.00390973182933087]
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, 25.808465170016046]
[Starch, 39.536633330102454]
[Resistant_Starch, 3.0814631678698174]
[Fiber_Total_Dietary, 11.416000550206894]
[Total_Lipid_Fat, 17.829785356414558]
[Fatty_Acids_Total_Trans, 0.24808412466383853]
[Fatty_Acids_Total_Saturated, 4.561308287289113]
[Fatty_Acids_Total_Monounsaturated, 10.662420798106512]
[Fatty_Acids_Total_Polyunsaturated, 3.9086292241344216]
[Omega_3_EPA_DHA, 0.025276865783409392]
[Omega_3_ALA, 0.3400474088777399]
[Omega_6, 3.1921269765004188]
[Histidine, 0.3967065652931911]
[Isoleucine, 0.4097536957285986]
[Leucine, 1.0884803370221035]
[Lysine, 0.9287952894274222]
[Phenylalanine, 0.7704474187705984]
[Methionine, 0.40528114015946154]
[Threonine, 0.6742221963924033]
[Tryptophan, 0.1606257749449341]
[Valine, 0.4651701490778478]
[Arginine, 3.2060673552728463]
[Glycine, 0.5388771255725878]
[Vitamin_A, 0.00023180266424008557]
[Carotene_Alpha, 0.00018569796257230945]
[Carotene_Beta, 0.0003767662693143672]
[Thiamin_B1, 0.0003931754377193858]
[Riboflavin_B2, 0.0005002832388572648]
[Niacin_B3, 0.005055014315507562]
[Pantothenic_Acid_B5, 0.0012813336884874356]
[Vitamin_B_6, 0.000504606585873702]
[Folate_B9, 0.00016230770415798912]
[Vitamin_B_12, 7.611545762217856E-07]
[Vitamin_C, 0.059536824701765946]
[Vitamin_K, 3.969115195635992E-05]
[Sodium_Na, 0.6578758397931758]
[Calcium_Ca, 0.29309370510116617]
[Potassium_K, 1.2873445094571303]
[Magnesium_Mg, 0.13714300462967208]
[Phosphorus_P, 0.3538035443938448]
[Iron_Fe, 0.0038946194123143903]
[Zinc_Zn, 0.0038532248372105176]
[Copper_Cu, 0.00046849011708430146]
[Manganese_Mn, 0.0012132991799759466]
[Selenium_Se, 2.508858117453415E-05]
[Iodine_I, 3.9477738864530175E-05]
[Molybdenum_Mo, 1.5874714183231713E-05]
[Choline, 0.18456467190845835]
[Energy_KCalorie, 741.9431797327081]
[Lutein_Zeaxanthin, 0.0006022318293308693]
Nutrient targets TUL for Snacks:
[Protein, 36.83346517001605]
[Starch, 63.42413333010245]
[Resistant_Starch, 5.8377131678698175]
[Fiber_Total_Dietary, 18.398500550206894]
[Total_Lipid_Fat, 23.954785356414558]
[Fatty_Acids_Total_Trans, 0.4522507913305052]
[Fatty_Acids_Total_Saturated, 6.60297495395578]
[Fatty_Acids_Total_Monounsaturated, 17.808254131439845]
[Fatty_Acids_Total_Polyunsaturated, 6.195295890801088]
[Omega_3_EPA_DHA, 0.049776865783409396]
[Omega_3_ALA, 0.5850474088777399]
[Omega_6, 5.233793643167085]
[Histidine, 1.6462065652931912]
[Isoleucine, 2.155378695728599]
[Leucine, 6.986855337022104]
[Lysine, 1.5351702894274222]
[Phenylalanine, 2.5528224187705986]
[Methionine, 0.7544061401594617]
[Threonine, 1.5929721963924033]
[Tryptophan, 0.9140007749449343]
[Valine, 2.2107951490778484]
[Arginine, 5.962317355272846]
[Glycine, 3.019502125572588]
[Vitamin_A, 0.0006176776642400856]
[Carotene_Alpha, 0.0005715729625723095]
[Carotene_Beta, 0.0007626412693143672]
[Thiamin_B1, 0.0006136754377193857]
[Riboflavin_B2, 0.0007391582388572648]
[Niacin_B3, 0.008546264315507564]
[Pantothenic_Acid_B5, 0.002200083688487436]
[Vitamin_B_6, 0.018640731585873704]
[Folate_B9, 0.0002725577041579892]
[Vitamin_B_12, 1.2021545762217857E-06]
[Vitamin_C, 0.410499324701766]
[Vitamin_K, 0.00023814115195635994]
[Sodium_Na, 0.8048758397931758]
[Calcium_Ca, 0.5687187051011662]
[Potassium_K, 1.9120945094571304]
[Magnesium_Mg, 0.21431800462967207]
[Phosphorus_P, 0.9601785443938448]
[Iron_Fe, 0.01069336941231439]
[Zinc_Zn, 0.009181974837210519]
[Copper_Cu, 0.0021406151170843017]
[Manganese_Mn, 0.002811924179975947]
[Selenium_Se, 8.848233117453414E-05]
[Iodine_I, 0.00021404023886453018]
[Molybdenum_Mo, 0.00037510596418323177]
[Choline, 0.7266271719084584]
[Energy_KCalorie, 778.6931797327081]
[Lutein_Zeaxanthin, 0.00390973182933087]