Egg & Mango Chutney Flatbreads, Hard Boiled Eggs, Probiotic Salad, Super Green Spaghetti, Honey-Cumin Dressing, Turkey Taco Salad, Peanut Sauce, Broccoli Salad w/ Peanut Sauce, Lemony Zucchini Linguine, Pear & Gorgonzola Farfalle, Black Bean Fajita Skillet, Maple Syrup & Balsamic Dressing, Roasted Brussels Sprouts Salad w/ Maple Syrup Balsamic Dressing, Creamy Pasta w/ Asparagus & Peas, Sticky Teriyaki Aubergine, Pan-Fried Chicken Breast Fillets, Chicken Salsa Roll-Ups, Rice, Pan Roasted Vegetables , Edamame & Veggie Rice Bowl, Pasta w/ Sun-Dried Tomatoes, Pan-Fried Haddock, Pizza w/ Beans, Hummus and Vegetables, Roasted Vegetables, Oven Roasted Asparagus, Sauteed Green Beans, Oven Baked Beet Chips, Apples and Peanut Butter ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Meal Plan

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

Shopping List

Prep

Hard Boiled Eggs🌐

Total time: 12 min
Servings: 2
Equipment: Stove
  • 2 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.

Honey-Cumin Dressing🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 2 fl oz.
  • 1 Lemons, juiced
  • 1 tsp. Cumin, ground
  • 2 tsp. Honey
  • 1 tbsp. Cooking Oil
  • 1/8 tsp. Salt & Pepper
  • Combine all ingredients in a small bowl, and season to taste with salt and pepper.

Peanut Sauce🌐

You can substitute with peanut butter with almond or cashew butter.
Total time: 5 min
Servings: 4 fl oz.
  • 1 Garlic Cloves, grated or processed in food processor
  • 3 tbsp. Unsweetened Creamy Peanut Butter
  • 3 tbsp. Cooking Oil
  • 3 tbsp. Honey
  • 2 tbsp. Lime Juice
  • 1 tbsp. Rice Vinegar | Apple Cider Vinegar
  • 1 tsp. Sriracha
  • 1/4 tsp. Sea Salt
  • 1/8 tsp. Dried Ginger
  • Mince garlic and place it in a bowl. Add all other sauce ingredients and whisk until well combined.
  • Pour desired amount of peanut sauce over salad, toss. If you have left over sauce, place in a small bowl and serve on the side.

Maple Syrup & Balsamic Dressing🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 5 min
Servings: 2 fl oz.
  • 1 tbsp. Avocado Oil
  • 1 tbsp. Balsamic Vinegar
  • 1 tbsp. Maple Syrup
  • 1/2 tbsp. Dijon Mustard
  • 1/4 tsp. Dried Thyme
  • 1/8 tsp. Salt & Pepper, to taste
  • In a medium bowl, whisk together the avocado oil through the thyme. Add salt and pepper, to taste.

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.

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

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.

Probiotic Salad🌐

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

Super Green Spaghetti🌐

From Jamie Oliver's 5 Ingredients
Total time: 13 min
Servings: 2
Equipment: Blender
  • 5 oz. Spaghetti Pasta
  • 4 Garlic Cloves
  • 7 oz. Fresh Cavolo Nero
  • 1 oz. Parmesan Cheese
  • 1 oz. Ricotta Cheese
  • Cook the pasta in a pan of boiling salted water according to the package instructions. Meanwhile, peel the garlic. Tear the stems out of the cavolo and discard, adding the leaves and the garlic to the pasta pan for 5 minutes.
  • Pour 1½ tablespoons of extra virgin olive oil into a blender, then finely grate in the Parmesan. Use tongs to carefully transfer the cavolo leaves and garlic straight into the blender and blitz for a few minutes until super-smooth. Taste and season to perfection with sea salt and black pepper.
  • Drain the pasta, reserving a cupful of cooking water. Return the pasta to the pan and toss with the vibrant green sauce, loosening with a splash of reserved cooking water, if needed, then divide between your plates. Dot over the ricotta, drizzle with a tiny bit of extra virgin olive oil, and tuck right in.

Lunch

Turkey Taco Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 30 min
Servings: 2
Equipment: Stove
  • 1/4 c. Honey-Cumin Dressing
  • 1 tbsp. Cooking Oil
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • 1 lb. Ground Turkey
  • 1/2 Onions, chopped
  • 2 Garlic Cloves, minced
  • 1 Orange Sweet Potatoes, diced
  • 4 c. Romaine Lettuce, chopped
  • 1 Tomatoes, diced
  • 1 Avocados, peeled and sliced
  • 1/3 c. Bell Peppers, chopped
  • 1/4 c. Black Olives, sliced
  • In a large skillet over medium heat, heat the coconut oil. To the oil, add the turkey, salt and pepper. Cook for 5 minutes, until brown.
  • To the turkey mixture, add the onion, garlic and sweet potato, and cook for 10 minutes, until vegetables are tender and turkey is cooked through.
  • Allow the turkey mixture to cool.
  • In a large bowl, add the cooled turkey mixture and the next 5 ingredients (lettuce through olives).
  • Pour the Honey Cumin dressing over the salad. Toss and serve.

Broccoli Salad w/ Peanut Sauce🌐

Be sure to get edamame beans with no shells or you will have a big job ahead of you!
Total time: 5 min
Servings: 2
  • 1/2 c. Peanut Sauce
  • 5 c. Broccoli Crowns, chopped into small pieces
  • 2 c. Frozen Shelled Edamame Beans, cooked and cooled
  • 2 tbsp. Shallots, minced
  • 1/2 c. Dry-Roasted Salted Peanuts, chopped
  • Chop broccoli crowns into small pieces, you need 4–5 cups, place in a bowl.
  • Add thawed edamame and minced shallots, toss and set aside.

Lemony Zucchini Linguine🌐

From Jamie Oliver's 5 Ingredients
Total time: 15 min
Servings: 2
Equipment: Stove
  • 5 oz. Linguine
  • 2 Fresh Mixed-Color Zucchini
  • 1/2 oz. Fresh Mint Leaves
  • 1 oz. Parmesan Cheese
  • 1 Lemons
  • 1 tbsp. Cooking Oil
  • 1 tsp. Cooking Oil
  • Cook the pasta in a pan of boiling salted water according to package instructions, then drain, reserving a cupful of cooking water.
  • Meanwhile, slice the zucchini lengthways, then again into long matchsticks with good knife skills or using the julienne cutter on a mandolin (use the guard!).
  • Place a large non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil, then add the zucchini. Cook for 4 minutes, tossing regularly, while you finely slice the mint leaves, then stir them into the pan.
  • Toss the drained pasta into the zucchini pan with a splash of reserved cooking water.
  • Finely grate in most of the Parmesan and a little lemon zest, squeeze in all the juice, toss well, then taste and season to perfection with sea salt and black pepper.
  • Dish up, finely grate over the remaining Parmesan, and drizzle with 1 teaspoon of extra virgin olive oil before tucking in.

Pear & Gorgonzola Farfalle🌐

From Jamie Oliver's 5 Ingredients
Total time: 20 min
Servings: 2
Equipment: Stove
  • 5 oz. Farfalle Pasta, dried
  • 5/2 oz. Gorgonzola Cheese
  • 4 oz. Radicchio | Red Endives (, ½ | 2)
  • 2 Fresh Pears, super-ripe
  • 1 oz. Walnut Halves
  • 1 tsp. Red Wine Vinegar
  • 1/8 tsp. Sea Salt & Black Pepper
  • 1 tsp. Cooking Oil
  • Cook the pasta in a medium pan of boiling salted water according to the package instructions, then drain, reserving a cupful of cooking water. Melt the cheese in a heatproof bowl above the pasta while it cooks, removing carefully when gooey.
  • Meanwhile, slide the radicchio ½ inch thick. Place it in a large dry non-stick frying pan on a high heat to char for 5 minutes, turning halfway. Peel the pears with a vegetable peeler, then quarter, core, and finely slice lengthways. Toss into the pan, crumble in most of the walnuts, add a splash of pasta cooking water, reduce to a medium heat and pop the lid on, then leave to caramelize slightly.
  • Toss the drained pasta and oozy Gorgonzola into the pear pan with a splash of red wine vinegar, and a splash of reserved cooking water, if needed. Taste, season to perfection with sea salt and black pepper, crumble over the remaining walnuts, and drizzle with 1 teaspoon of extra virgin olive oil.

Black Bean Fajita Skillet🌐

You can easily take your bowl up a notch by adding some cheese, sour cream or another tasty topping.
Total time: 15 min
Servings: 2
  • 1 tbsp. Cooking Oil
  • 12 oz. Fajita Vegetables, sliced, bell peppers & onions
  • 15 oz. Canned Black Beans, rinsed
  • 1/2 tsp. Taco Seasoning (salt-free Southwest-style seasoning blend)
  • 1/8 tsp. Kosher Salt
  • 1/4 c. Shredded Cheddar Cheese
  • Heat oil in a large skillet over medium heat. Add fajita vegetables and sauté until tender, about 10 minutes.
  • Stir in black beans, seasoning and salt; cook, stirring, until heated through, about 1 minute.
  • Divide the vegetables and beans between two bowls and top each with 2 tablespoons cheese, if using.

Roasted Brussels Sprouts Salad w/ Maple Syrup Balsamic Dressing🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 45 min
Servings: 4
Equipment: Oven
  • 1/4 c. Maple Syrup & Balsamic Dressing
  • 1/2 lb. Brussel Sprouts, halved
  • 2 Orange Sweet Potatoes, chopped
  • 1 Onions, thinly sliced
  • 1/2 tsp. Garlic Powder
  • 1/2 tsp. Onion Powder
  • 1/4 tsp. Sea Salt & Black Pepper, to taste
  • 2 tbsp. Cooking Oil
  • 1/4 tsp. Black Pepper
  • 1/3 c. Dried Cranberries
  • 1/4 c. Black Walnuts, chopped
  • Preheat the oven to 425°F.
  • In a large bowl, add the Brussels sprouts through olive oil, and toss to coat.
  • Arrange the Brussels sprouts mixture on a lined baking sheet, and bake in the oven for 15 minutes. Toss the veggies, and bake another 10–15 minutes, until tender.
  • When the veggies are done, remove from the oven and sprinkle with additional black pepper, the dried cranberries, and chopped walnuts. Drizzle with the Maple Syrup Balsamic dressing and enjoy!

Dinner

Creamy Pasta w/ Asparagus & Peas🌐

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

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.

Chicken Salsa Roll-Ups🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 2
  • 2 Pan-Fried Chicken Breast Fillets, sliced thin
  • 1/3 c. Red Tomatoes, chopped
  • 1/4 c. Red Onions, chopped
  • 1 tbsp. Apple Cider Vinegar
  • 1 tbsp. Fresh Cilantro, chopped
  • 1 Limes, juiced
  • 1/2 c. Fresh Spinach
  • 1 Avocados, peeled and sliced
  • 8 Leaves of Romaine Lettuce | Leaves of Butter Lettuce
  • Mix the first 5 ingredients in a bowl to make a salsa.
  • On a large serving platter, layer the sliced meat, spinach and avocado with the salsa.
  • Roll up each slice in a lettuce leaf and serve.

Edamame & Veggie Rice Bowl🌐

Total time: 10 min
Servings: 2
  • 1/2 c. Rice
  • 1 c. Pan Roasted Vegetables
  • 1/4 c. Frozen Edamame Beans
  • 2 tbsp. Fresh Cilantro, chopped
  • 1/2 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.

Pasta w/ Sun-Dried Tomatoes🌐

If you find the presentation too fussy, you can toss the tomato and raddicchio mixture with the pasta in a large bowl before serving, then sprinkle the spring onions and toasted pine nuts on top.
Total time: 20 min
Servings: 4
Equipment: Stove
  • 3 tbsp. Pine Nuts
  • 12 oz. Mixed-Color Tagliatelle Pasta
  • 3 tbsp. Cooking Oil
  • 2 tbsp. Sun-Dried Tomato Paste
  • 2 Sun-Dried Tomatoes, drained, cut into very thin slivers
  • 3/2 oz. Fresh Radicchio Leaves , finely shredded
  • 4 Spring Onions, thinly slices into rings
  • 1/8 tsp. Salt & Black Pepper
  • Put the pine nuts in a non-stick frying pan and toss over a low to medium heat for 1–2 minutes or until they are lightly toasted and golden. Remove from the pan and set aside.
  • Cook the pasta in two large pans of lightly salted water for 10–12 minutes, using one pan for each color to keep.
  • When the pasta is cooking, heat 1 tbsp of the oil in a medium pan, or frying pan. Add the sun-dried tomato paste and the sun-dried tomatoes, then stir in 2 ladlefuls of the water used for cooking the pasta. Simmer until the sauce is slightly reduced, stirring constantly.
  • Mix in the shredded radicchio, then taste and season if necessary. Keep on a low heat. Drain the paglia e fieno, keeping the colors separate, and return the pasta to the pans. Add about 1 tbsp of oil to each pan and toss over a medium to high heat until the pasta if glistening with oil.
  • Arrange a portion of the green and white pasta in each of 4–6 warmed bowls, then spoon the sun-dried tomato and radicchio mixture in the center. Sprinkle the spring onions and pine nuts over the top and serve immediately. Before eating, each diner should toss the sauce ingredients with the pasta.

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
  • 1/4 tsp. Sea Salt & Black Pepper, to taste
  • 4 c. Mixed Baby Greens
  • 2 tbsp. Cooking Oil
  • 2 tbsp. Balsamic Vinegar
  • In a large skillet over medium-high heat, heat oil, garlic and capers. Cook until the garlic becomes fragrant, about 3 minutes.
  • Add the fish and lemon zest, and cook each side for 5 minutes until it browns and is cooked throughout. Drizzle with fresh lemon juice on top, season to taste with salt and pepper, and serve with cooked capers and garlic.
  • Serve alongside mixed greens, olive oil, and balsamic vinegar.

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

Hummus and Vegetables🌐

Total time: 5 min
Servings: 2
  • 1/2 c. Hummus
  • 2 Mixed-Color Bell Peppers
  • 4 Large Carrots
  • 2 oz. Celery Stalks
  • Dip the vegetables in the hummus. Enjoy!

Roasted Vegetables🌐

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

Oven Roasted Asparagus🌐

Total time: 15 min
Servings: 2
Equipment: Oven
  • 1 c. Asparagus Spears
  • 1 tbsp. Cooking Oil
  • 1/4 tsp. Sea Salt & Black Pepper, to taste
  • Preheat the oven to 425°F.
  • Place the trimmed asparagus in an even layer on a baking sheet and drizzle it with olive oil. Roll the stalks in the oil to ensure it coats every inch. Top with salt and pepper.
  • Place the asparagus in the center rack in the oven, and bake it for 10–12 minutes. When it is fork-tender, it’s done cooking.

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 tbsp. Cooking Oil
  • 1/8 tsp. Sea Salt
  • Cut off ends and slice beets very thin using a knife or mandolin. Place in a medium bowl and drizzle with the extra virgin olive oil and sea salt. Toss. Let sit for 30 minutes.
  • Preheat the oven to 300°F. Place the beets on a greased baking sheet and bake for 30 minutes.
  • After 30 minutes, check every 5–10 minutes and take out the beets that are curled and crisp. Total baking time will be closer to one hour, but be sure to watch them as individual beets will bake quicker than other and you don't want them to burn.

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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Total nutrient targets RDA:
[Protein, 411.3539759158762]
[Starch, 778.1119890999241]
[Resistant_Starch, 56.9766265060241]
[Fiber_Total_Dietary, 172.17131983820417]
[Total_Lipid_Fat, 257.3508475898666]
[Fatty_Acids_Total_Trans, 4.068302660028404]
[Fatty_Acids_Total_Saturated, 55.29408652620607]
[Fatty_Acids_Total_Monounsaturated, 159.17984636999506]
[Fatty_Acids_Total_Polyunsaturated, 61.49481345898503]
[Omega_3_EPA_DHA, 0.5120266666666666]
[Omega_3_ALA, 5.183528244903153]
[Omega_6, 46.66451826847191]
[Histidine, 6.821352303218882]
[Isoleucine, 6.315055188918839]
[Leucine, 69.46358336213909]
[Lysine, 14.514967614040703]
[Phenylalanine, 13.441360507138352]
[Methionine, 6.706122761278268]
[Threonine, 11.546685994420077]
[Tryptophan, 2.806103172474182]
[Valine, 7.127627745894506]
[Arginine, 59.0060294784014]
[Glycine, 9.318719580189079]
[Vitamin_A, 0.0032871367779623117]
[Carotene_Alpha, 0.002882721505966925]
[Carotene_Beta, 0.006564098816999811]
[Thiamin_B1, 0.006517449630107655]
[Riboflavin_B2, 0.006714735502205042]
[Niacin_B3, 0.0782534665556159]
[Pantothenic_Acid_B5, 0.02382867908378561]
[Vitamin_B_6, 0.009033839936831286]
[Folate_B9, 0.0026870030114208077]
[Vitamin_B_12, 1.1433065848590178E-05]
[Vitamin_C, 1.1127020856969432]
[Vitamin_K, 0.0008442904400716779]
[Sodium_Na, 9.239982718794602]
[Calcium_Ca, 5.020548896983309]
[Potassium_K, 20.48132360354474]
[Magnesium_Mg, 2.275228513715298]
[Phosphorus_P, 6.0095119793851435]
[Iron_Fe, 0.10567034975554601]
[Zinc_Zn, 0.054469566090998206]
[Copper_Cu, 0.008772384754307729]
[Manganese_Mn, 0.023537188502427094]
[Selenium_Se, 0.0005338651735045703]
[Iodine_I, 0.0006280279734939758]
[Molybdenum_Mo, 0.00029987711955321687]
[Energy_KCalorie, 12371.073276482737]
[Lutein_Zeaxanthin, 0.008467607267356382]
[Choline, 2.3984818373105727]
Total nutrient targets TUL:
[Protein, 621.3539759158762]
[Starch, 1233.1119890999241]
[Resistant_Starch, 109.47662650602409]
[Fiber_Total_Dietary, 259.67131983820417]
[Total_Lipid_Fat, 374.0175142565332]
[Fatty_Acids_Total_Trans, 7.957191548917293]
[Fatty_Acids_Total_Saturated, 94.18297541509496]
[Fatty_Acids_Total_Monounsaturated, 295.29095748110615]
[Fatty_Acids_Total_Polyunsaturated, 105.05036901454058]
[Omega_3_EPA_DHA, 0.9786933333333333]
[Omega_3_ALA, 9.850194911569819]
[Omega_6, 85.5534071573608]
[Histidine, 30.62135230321888]
[Isoleucine, 39.56505518891884]
[Leucine, 130.7135833621391]
[Lysine, 26.0649676140407]
[Phenylalanine, 47.39136050713835]
[Methionine, 13.35612276127827]
[Threonine, 29.046685994420073]
[Tryptophan, 17.156103172474182]
[Valine, 40.37762774589451]
[Arginine, 111.5060294784014]
[Glycine, 56.56871958018908]
[Vitamin_A, 0.011337136777962312]
[Carotene_Alpha, 0.010932721505966926]
[Carotene_Beta, 0.01461409881699981]
[Thiamin_B1, 0.010367449630107656]
[Riboflavin_B2, 0.010564735502205042]
[Niacin_B3, 0.1517534665556159]
[Pantothenic_Acid_B5, 0.04132867908378561]
[Vitamin_B_6, 0.3544838399368313]
[Folate_B9, 0.0047870030114208085]
[Vitamin_B_12, 1.983306584859018E-05]
[Vitamin_C, 7.850202085696943]
[Vitamin_K, 0.003679290440071678]
[Sodium_Na, 12.039982718794603]
[Calcium_Ca, 10.270548896983309]
[Potassium_K, 29.58132360354474]
[Magnesium_Mg, 3.395228513715298]
[Phosphorus_P, 17.559511979385142]
[Iron_Fe, 0.200170349755546]
[Zinc_Zn, 0.16646956609099822]
[Copper_Cu, 0.04062238475430773]
[Manganese_Mn, 0.05573718850242709]
[Selenium_Se, 0.00174136517350457]
[Iodine_I, 0.003953027973493975]
[Molybdenum_Mo, 0.007142377119553217]
[Energy_KCalorie, 13071.073276482737]
[Lutein_Zeaxanthin, 0.07426760726735639]
[Choline, 13.160981837310572]
05/17/2026: 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_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, 122.42677854639173]
[Starch, 231.58094913688217]
[Resistant_Starch, 16.957329317269075]
[Fiber_Total_Dietary, 51.24146423756076]
[Total_Lipid_Fat, 76.59251416365078]
[Fatty_Acids_Total_Trans, 1.2108043631036915]
[Fatty_Acids_Total_Saturated, 16.456573370894663]
[Fatty_Acids_Total_Monounsaturated, 47.374954276784244]
[Fatty_Acids_Total_Polyunsaturated, 18.302027815174114]
[Omega_3_EPA_DHA, 0.15238888888888888]
[Omega_3_ALA, 1.5427167395545098]
[Omega_6, 13.888249484664259]
[Histidine, 2.030164375958001]
[Isoleucine, 1.8794807109877496]
[Leucine, 20.673685524446157]
[Lysine, 4.319930837512114]
[Phenylalanine, 4.000404912838795]
[Methionine, 1.9958698694280559]
[Threonine, 3.436513688815499]
[Tryptophan, 0.8351497537125541]
[Valine, 2.121317781516222]
[Arginine, 17.561318297143274]
[Glycine, 2.7734284464848447]
[Vitamin_A, 0.000978314517250688]
[Carotene_Alpha, 0.0008579528291568229]
[Carotene_Beta, 0.0019536008383928007]
[Thiamin_B1, 0.0019397171518177544]
[Riboflavin_B2, 0.0019984331851800718]
[Niacin_B3, 0.023289722189171396]
[Pantothenic_Acid_B5, 0.007091868774936193]
[Vitamin_B_6, 0.0026886428383426446]
[Folate_B9, 0.0007997032772085737]
[Vitamin_B_12, 3.4026981692232674E-06]
[Vitamin_C, 0.33116133502885214]
[Vitamin_K, 0.00025127691668799936]
[Sodium_Na, 2.7499948567841077]
[Calcium_Ca, 1.4942109812450324]
[Potassium_K, 6.095632024864506]
[Magnesium_Mg, 0.6771513433676483]
[Phosphorus_P, 1.788545231959864]
[Iron_Fe, 0.031449508855817265]
[Zinc_Zn, 0.016211180384225657]
[Copper_Cu, 0.0026108287959249192]
[Manganese_Mn, 0.007005115625722349]
[Selenium_Se, 0.00015888844449540783]
[Iodine_I, 0.00018691308734939758]
[Molybdenum_Mo, 8.924914272417169E-05]
[Energy_KCalorie, 3681.867046572243]
[Lutein_Zeaxanthin, 0.0025201212105227327]
[Choline, 0.7138338801519561]
Nutrient targets TUL for Breakfast:
[Protein, 184.92677854639172]
[Starch, 366.99761580354885]
[Resistant_Starch, 32.58232931726907]
[Fiber_Total_Dietary, 77.28313090422743]
[Total_Lipid_Fat, 111.31473638587298]
[Fatty_Acids_Total_Trans, 2.368211770511099]
[Fatty_Acids_Total_Saturated, 28.030647444968736]
[Fatty_Acids_Total_Monounsaturated, 87.88421353604349]
[Fatty_Acids_Total_Polyunsaturated, 31.264990778137076]
[Omega_3_EPA_DHA, 0.29127777777777775]
[Omega_3_ALA, 2.9316056284433984]
[Omega_6, 25.46232355873833]
[Histidine, 9.113497709291334]
[Isoleucine, 11.775314044321084]
[Leucine, 38.90285219111283]
[Lysine, 7.757430837512113]
[Phenylalanine, 14.104571579505462]
[Methionine, 3.975036536094723]
[Threonine, 8.64484702214883]
[Tryptophan, 5.105983087045888]
[Valine, 12.017151114849556]
[Arginine, 33.18631829714327]
[Glycine, 16.835928446484846]
[Vitamin_A, 0.0033741478505840213]
[Carotene_Alpha, 0.0032537861624901566]
[Carotene_Beta, 0.004349434171726134]
[Thiamin_B1, 0.003085550485151088]
[Riboflavin_B2, 0.003144266518513405]
[Niacin_B3, 0.0451647221891714]
[Pantothenic_Acid_B5, 0.012300202108269527]
[Vitamin_B_6, 0.10550114283834265]
[Folate_B9, 0.0014247032772085738]
[Vitamin_B_12, 5.902698169223268E-06]
[Vitamin_C, 2.3363696683621855]
[Vitamin_K, 0.0010950269166879994]
[Sodium_Na, 3.583328190117441]
[Calcium_Ca, 3.056710981245032]
[Potassium_K, 8.80396535819784]
[Magnesium_Mg, 1.0104846767009816]
[Phosphorus_P, 5.226045231959864]
[Iron_Fe, 0.05957450885581726]
[Zinc_Zn, 0.049544513717559]
[Copper_Cu, 0.012089995462591588]
[Manganese_Mn, 0.01658844895905568]
[Selenium_Se, 0.0005182634444954077]
[Iodine_I, 0.0011764964206827306]
[Molybdenum_Mo, 0.002125707476057505]
[Energy_KCalorie, 3890.2003799055765]
[Lutein_Zeaxanthin, 0.022103454543856066]
[Choline, 3.916958880151956]
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, 146.91213425567005]
[Starch, 277.8971389642586]
[Resistant_Starch, 20.348795180722888]
[Fiber_Total_Dietary, 61.48975708507291]
[Total_Lipid_Fat, 91.91101699638091]
[Fatty_Acids_Total_Trans, 1.4529652357244296]
[Fatty_Acids_Total_Saturated, 19.747888045073594]
[Fatty_Acids_Total_Monounsaturated, 56.84994513214109]
[Fatty_Acids_Total_Polyunsaturated, 21.962433378208935]
[Omega_3_EPA_DHA, 0.18286666666666662]
[Omega_3_ALA, 1.8512600874654115]
[Omega_6, 16.665899381597107]
[Histidine, 2.4361972511496006]
[Isoleucine, 2.2553768531852993]
[Leucine, 24.808422629335386]
[Lysine, 5.1839170050145364]
[Phenylalanine, 4.8004858954065535]
[Methionine, 2.3950438433136667]
[Threonine, 4.123816426578599]
[Tryptophan, 1.0021797044550649]
[Valine, 2.545581337819466]
[Arginine, 21.073581956571925]
[Glycine, 3.3281141357818136]
[Vitamin_A, 0.0011739774207008254]
[Carotene_Alpha, 0.0010295433949881873]
[Carotene_Beta, 0.0023443210060713608]
[Thiamin_B1, 0.002327660582181305]
[Riboflavin_B2, 0.0023981198222160862]
[Niacin_B3, 0.027947666627005673]
[Pantothenic_Acid_B5, 0.008510242529923431]
[Vitamin_B_6, 0.003226371406011173]
[Folate_B9, 0.0009596439326502883]
[Vitamin_B_12, 4.08323780306792E-06]
[Vitamin_C, 0.3973936020346225]
[Vitamin_K, 0.0003015323000255992]
[Sodium_Na, 3.299993828140929]
[Calcium_Ca, 1.7930531774940386]
[Potassium_K, 7.314758429837407]
[Magnesium_Mg, 0.8125816120411777]
[Phosphorus_P, 2.1462542783518366]
[Iron_Fe, 0.03773941062698071]
[Zinc_Zn, 0.019453416461070787]
[Copper_Cu, 0.0031329945551099025]
[Manganese_Mn, 0.008406138750866817]
[Selenium_Se, 0.00019066613339448936]
[Iodine_I, 0.00022429570481927706]
[Molybdenum_Mo, 0.00010709897126900602]
[Energy_KCalorie, 4418.240455886691]
[Lutein_Zeaxanthin, 0.0030241454526272788]
[Choline, 0.8566006561823473]
Nutrient targets TUL for Lunch:
[Protein, 221.91213425567003]
[Starch, 440.39713896425855]
[Resistant_Starch, 39.09879518072288]
[Fiber_Total_Dietary, 92.73975708507291]
[Total_Lipid_Fat, 133.57768366304757]
[Fatty_Acids_Total_Trans, 2.8418541246133184]
[Fatty_Acids_Total_Saturated, 33.63677693396248]
[Fatty_Acids_Total_Monounsaturated, 105.46105624325219]
[Fatty_Acids_Total_Polyunsaturated, 37.517988933764485]
[Omega_3_EPA_DHA, 0.34953333333333325]
[Omega_3_ALA, 3.517926754132078]
[Omega_6, 30.554788270485993]
[Histidine, 10.936197251149599]
[Isoleucine, 14.130376853185298]
[Leucine, 46.68342262933539]
[Lysine, 9.308917005014534]
[Phenylalanine, 16.925485895406553]
[Methionine, 4.770043843313667]
[Threonine, 10.373816426578596]
[Tryptophan, 6.127179704455064]
[Valine, 14.420581337819465]
[Arginine, 39.82358195657192]
[Glycine, 20.203114135781814]
[Vitamin_A, 0.004048977420700825]
[Carotene_Alpha, 0.0039045433949881875]
[Carotene_Beta, 0.00521932100607136]
[Thiamin_B1, 0.0037026605821813053]
[Riboflavin_B2, 0.0037731198222160857]
[Niacin_B3, 0.05419766662700567]
[Pantothenic_Acid_B5, 0.01476024252992343]
[Vitamin_B_6, 0.12660137140601116]
[Folate_B9, 0.0017096439326502884]
[Vitamin_B_12, 7.08323780306792E-06]
[Vitamin_C, 2.8036436020346223]
[Vitamin_K, 0.0013140323000255991]
[Sodium_Na, 4.299993828140929]
[Calcium_Ca, 3.668053177494038]
[Potassium_K, 10.564758429837406]
[Magnesium_Mg, 1.2125816120411779]
[Phosphorus_P, 6.271254278351836]
[Iron_Fe, 0.0714894106269807]
[Zinc_Zn, 0.05945341646107079]
[Copper_Cu, 0.014507994555109902]
[Manganese_Mn, 0.019906138750866817]
[Selenium_Se, 0.0006219161333944892]
[Iodine_I, 0.0014117957048192767]
[Molybdenum_Mo, 0.002550848971269006]
[Energy_KCalorie, 4668.240455886691]
[Lutein_Zeaxanthin, 0.02652414545262728]
[Choline, 4.700350656182347]
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, 171.39748996494842]
[Starch, 324.21332879163504]
[Resistant_Starch, 23.740261044176705]
[Fiber_Total_Dietary, 71.73804993258507]
[Total_Lipid_Fat, 107.22951982911107]
[Fatty_Acids_Total_Trans, 1.695126108345168]
[Fatty_Acids_Total_Saturated, 23.03920271925253]
[Fatty_Acids_Total_Monounsaturated, 66.32493598749794]
[Fatty_Acids_Total_Polyunsaturated, 25.62283894124376]
[Omega_3_EPA_DHA, 0.21334444444444442]
[Omega_3_ALA, 2.1598034353763134]
[Omega_6, 19.44354927852996]
[Histidine, 2.8422301263412004]
[Isoleucine, 2.631272995382849]
[Leucine, 28.94315973422462]
[Lysine, 6.047903172516959]
[Phenylalanine, 5.6005668779743125]
[Methionine, 2.7942178171992778]
[Threonine, 4.811119164341698]
[Tryptophan, 1.1692096551975757]
[Valine, 2.9698448941227102]
[Arginine, 24.585845616000583]
[Glycine, 3.8827998250787825]
[Vitamin_A, 0.0013696403241509631]
[Carotene_Alpha, 0.001201133960819552]
[Carotene_Beta, 0.002735041173749921]
[Thiamin_B1, 0.002715604012544856]
[Riboflavin_B2, 0.0027978064592521007]
[Niacin_B3, 0.03260561106483995]
[Pantothenic_Acid_B5, 0.00992861628491067]
[Vitamin_B_6, 0.0037640999736797023]
[Folate_B9, 0.0011195845880920031]
[Vitamin_B_12, 4.763777436912574E-06]
[Vitamin_C, 0.46362586904039294]
[Vitamin_K, 0.0003517876833631991]
[Sodium_Na, 3.8499927994977505]
[Calcium_Ca, 2.091895373743045]
[Potassium_K, 8.533884834810308]
[Magnesium_Mg, 0.9480118807147074]
[Phosphorus_P, 2.5039633247438093]
[Iron_Fe, 0.044029312398144164]
[Zinc_Zn, 0.022695652537915917]
[Copper_Cu, 0.0036551603142948867]
[Manganese_Mn, 0.009807161876011288]
[Selenium_Se, 0.00022244382229357095]
[Iodine_I, 0.00026167832228915657]
[Molybdenum_Mo, 0.00012494879981384034]
[Energy_KCalorie, 5154.61386520114]
[Lutein_Zeaxanthin, 0.0035281696947318257]
[Choline, 0.9993674322127386]
Nutrient targets TUL for Dinner:
[Protein, 258.89748996494836]
[Starch, 513.7966621249683]
[Resistant_Starch, 45.6152610441767]
[Fiber_Total_Dietary, 108.1963832659184]
[Total_Lipid_Fat, 155.84063094022216]
[Fatty_Acids_Total_Trans, 3.3154964787155383]
[Fatty_Acids_Total_Saturated, 39.24290642295623]
[Fatty_Acids_Total_Monounsaturated, 123.03789895046089]
[Fatty_Acids_Total_Polyunsaturated, 43.7709870893919]
[Omega_3_EPA_DHA, 0.40778888888888887]
[Omega_3_ALA, 4.104247879820758]
[Omega_6, 35.64725298223366]
[Histidine, 12.758896793007866]
[Isoleucine, 16.485439662049515]
[Leucine, 54.46399306755796]
[Lysine, 10.860403172516957]
[Phenylalanine, 19.746400211307645]
[Methionine, 5.565051150532612]
[Threonine, 12.102785831008363]
[Tryptophan, 7.148376321864242]
[Valine, 16.824011560789376]
[Arginine, 46.46084561600058]
[Glycine, 23.57029982507878]
[Vitamin_A, 0.00472380699081763]
[Carotene_Alpha, 0.004555300627486218]
[Carotene_Beta, 0.006089207840416587]
[Thiamin_B1, 0.004319770679211523]
[Riboflavin_B2, 0.004401973125918767]
[Niacin_B3, 0.06323061106483994]
[Pantothenic_Acid_B5, 0.017220282951577338]
[Vitamin_B_6, 0.1477015999736797]
[Folate_B9, 0.0019945845880920032]
[Vitamin_B_12, 8.263777436912573E-06]
[Vitamin_C, 3.2709175357070595]
[Vitamin_K, 0.001533037683363199]
[Sodium_Na, 5.016659466164417]
[Calcium_Ca, 4.279395373743045]
[Potassium_K, 12.325551501476973]
[Magnesium_Mg, 1.414678547381374]
[Phosphorus_P, 7.3164633247438084]
[Iron_Fe, 0.08340431239814416]
[Zinc_Zn, 0.06936231920458259]
[Copper_Cu, 0.01692599364762822]
[Manganese_Mn, 0.023223828542677953]
[Selenium_Se, 0.0007255688222935708]
[Iodine_I, 0.0016470949889558228]
[Molybdenum_Mo, 0.002975990466480507]
[Energy_KCalorie, 5446.2805318678065]
[Lutein_Zeaxanthin, 0.03094483636139849]
[Choline, 5.483742432212738]
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, 48.97071141855669]
[Starch, 92.63237965475287]
[Resistant_Starch, 6.782931726907631]
[Fiber_Total_Dietary, 20.496585695024304]
[Total_Lipid_Fat, 30.637005665460308]
[Fatty_Acids_Total_Trans, 0.4843217452414766]
[Fatty_Acids_Total_Saturated, 6.582629348357865]
[Fatty_Acids_Total_Monounsaturated, 18.949981710713697]
[Fatty_Acids_Total_Polyunsaturated, 7.320811126069646]
[Omega_3_EPA_DHA, 0.06095555555555555]
[Omega_3_ALA, 0.6170866958218039]
[Omega_6, 5.555299793865703]
[Histidine, 0.8120657503832002]
[Isoleucine, 0.7517922843950998]
[Leucine, 8.269474209778462]
[Lysine, 1.7279723350048455]
[Phenylalanine, 1.6001619651355181]
[Methionine, 0.7983479477712223]
[Threonine, 1.3746054755261996]
[Tryptophan, 0.3340599014850216]
[Valine, 0.8485271126064887]
[Arginine, 7.024527318857309]
[Glycine, 1.1093713785939379]
[Vitamin_A, 0.0003913258069002752]
[Carotene_Alpha, 0.00034318113166272913]
[Carotene_Beta, 0.0007814403353571203]
[Thiamin_B1, 0.0007758868607271017]
[Riboflavin_B2, 0.0007993732740720288]
[Niacin_B3, 0.009315888875668558]
[Pantothenic_Acid_B5, 0.0028367475099744773]
[Vitamin_B_6, 0.001075457135337058]
[Folate_B9, 0.00031988131088342946]
[Vitamin_B_12, 1.3610792676893068E-06]
[Vitamin_C, 0.13246453401154085]
[Vitamin_K, 0.00010051076667519975]
[Sodium_Na, 1.099997942713643]
[Calcium_Ca, 0.5976843924980129]
[Potassium_K, 2.4382528099458023]
[Magnesium_Mg, 0.2708605373470593]
[Phosphorus_P, 0.7154180927839456]
[Iron_Fe, 0.012579803542326906]
[Zinc_Zn, 0.006484472153690263]
[Copper_Cu, 0.0010443315183699675]
[Manganese_Mn, 0.0028020462502889396]
[Selenium_Se, 6.355537779816313E-05]
[Iodine_I, 7.476523493975902E-05]
[Molybdenum_Mo, 3.569965708966867E-05]
[Energy_KCalorie, 1472.7468186288972]
[Lutein_Zeaxanthin, 0.001008048484209093]
[Choline, 0.28553355206078246]
Nutrient targets TUL for Sides:
[Protein, 73.97071141855668]
[Starch, 146.79904632141952]
[Resistant_Starch, 13.032931726907629]
[Fiber_Total_Dietary, 30.913252361690972]
[Total_Lipid_Fat, 44.52589455434919]
[Fatty_Acids_Total_Trans, 0.9472847082044396]
[Fatty_Acids_Total_Saturated, 11.212258977987494]
[Fatty_Acids_Total_Monounsaturated, 35.153685414417396]
[Fatty_Acids_Total_Polyunsaturated, 12.50599631125483]
[Omega_3_EPA_DHA, 0.11651111111111111]
[Omega_3_ALA, 1.1726422513773593]
[Omega_6, 10.184929423495332]
[Histidine, 3.645399083716533]
[Isoleucine, 4.710125617728433]
[Leucine, 15.56114087644513]
[Lysine, 3.102972335004845]
[Phenylalanine, 5.641828631802184]
[Methionine, 1.5900146144378893]
[Threonine, 3.457938808859532]
[Tryptophan, 2.042393234818355]
[Valine, 4.806860445939822]
[Arginine, 13.27452731885731]
[Glycine, 6.734371378593938]
[Vitamin_A, 0.0013496591402336086]
[Carotene_Alpha, 0.0013015144649960624]
[Carotene_Beta, 0.0017397736686904535]
[Thiamin_B1, 0.001234220194060435]
[Riboflavin_B2, 0.001257706607405362]
[Niacin_B3, 0.018065888875668557]
[Pantothenic_Acid_B5, 0.00492008084330781]
[Vitamin_B_6, 0.04220045713533706]
[Folate_B9, 0.0005698813108834295]
[Vitamin_B_12, 2.361079267689307E-06]
[Vitamin_C, 0.9345478673448742]
[Vitamin_K, 0.00043801076667519974]
[Sodium_Na, 1.4333312760469765]
[Calcium_Ca, 1.2226843924980129]
[Potassium_K, 3.5215861432791353]
[Magnesium_Mg, 0.40419387068039264]
[Phosphorus_P, 2.0904180927839455]
[Iron_Fe, 0.023829803542326906]
[Zinc_Zn, 0.019817805487023596]
[Copper_Cu, 0.004835998185036635]
[Manganese_Mn, 0.006635379583622272]
[Selenium_Se, 0.00020730537779816308]
[Iodine_I, 0.00047059856827309223]
[Molybdenum_Mo, 0.000850282990423002]
[Energy_KCalorie, 1556.0801519622305]
[Lutein_Zeaxanthin, 0.008841381817542427]
[Choline, 1.5667835520607825]
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, 24.485355709278345]
[Starch, 46.316189827376434]
[Resistant_Starch, 3.3914658634538153]
[Fiber_Total_Dietary, 10.248292847512152]
[Total_Lipid_Fat, 15.318502832730154]
[Fatty_Acids_Total_Trans, 0.2421608726207383]
[Fatty_Acids_Total_Saturated, 3.2913146741789325]
[Fatty_Acids_Total_Monounsaturated, 9.474990855356848]
[Fatty_Acids_Total_Polyunsaturated, 3.660405563034823]
[Omega_3_EPA_DHA, 0.030477777777777774]
[Omega_3_ALA, 0.30854334791090193]
[Omega_6, 2.7776498969328514]
[Histidine, 0.4060328751916001]
[Isoleucine, 0.3758961421975499]
[Leucine, 4.134737104889231]
[Lysine, 0.8639861675024227]
[Phenylalanine, 0.8000809825677591]
[Methionine, 0.39917397388561116]
[Threonine, 0.6873027377630998]
[Tryptophan, 0.1670299507425108]
[Valine, 0.42426355630324436]
[Arginine, 3.5122636594286547]
[Glycine, 0.5546856892969689]
[Vitamin_A, 0.0001956629034501376]
[Carotene_Alpha, 0.00017159056583136457]
[Carotene_Beta, 0.00039072016767856016]
[Thiamin_B1, 0.00038794343036355086]
[Riboflavin_B2, 0.0003996866370360144]
[Niacin_B3, 0.004657944437834279]
[Pantothenic_Acid_B5, 0.0014183737549872386]
[Vitamin_B_6, 0.000537728567668529]
[Folate_B9, 0.00015994065544171473]
[Vitamin_B_12, 6.805396338446534E-07]
[Vitamin_C, 0.06623226700577042]
[Vitamin_K, 5.0255383337599876E-05]
[Sodium_Na, 0.5499989713568215]
[Calcium_Ca, 0.29884219624900643]
[Potassium_K, 1.2191264049729011]
[Magnesium_Mg, 0.13543026867352964]
[Phosphorus_P, 0.3577090463919728]
[Iron_Fe, 0.006289901771163453]
[Zinc_Zn, 0.0032422360768451313]
[Copper_Cu, 0.0005221657591849838]
[Manganese_Mn, 0.0014010231251444698]
[Selenium_Se, 3.177768889908156E-05]
[Iodine_I, 3.738261746987951E-05]
[Molybdenum_Mo, 1.7849828544834336E-05]
[Energy_KCalorie, 736.3734093144486]
[Lutein_Zeaxanthin, 0.0005040242421045465]
[Choline, 0.14276677603039123]
Nutrient targets TUL for Snacks:
[Protein, 36.98535570927834]
[Starch, 73.39952316070976]
[Resistant_Starch, 6.516465863453814]
[Fiber_Total_Dietary, 15.456626180845486]
[Total_Lipid_Fat, 22.262947277174597]
[Fatty_Acids_Total_Trans, 0.4736423541022198]
[Fatty_Acids_Total_Saturated, 5.606129488993747]
[Fatty_Acids_Total_Monounsaturated, 17.576842707208698]
[Fatty_Acids_Total_Polyunsaturated, 6.252998155627415]
[Omega_3_EPA_DHA, 0.058255555555555553]
[Omega_3_ALA, 0.5863211256886797]
[Omega_6, 5.092464711747666]
[Histidine, 1.8226995418582665]
[Isoleucine, 2.3550628088642167]
[Leucine, 7.780570438222565]
[Lysine, 1.5514861675024225]
[Phenylalanine, 2.820914315901092]
[Methionine, 0.7950073072189446]
[Threonine, 1.728969404429766]
[Tryptophan, 1.0211966174091776]
[Valine, 2.403430222969911]
[Arginine, 6.637263659428655]
[Glycine, 3.367185689296969]
[Vitamin_A, 0.0006748295701168043]
[Carotene_Alpha, 0.0006507572324980312]
[Carotene_Beta, 0.0008698868343452268]
[Thiamin_B1, 0.0006171100970302176]
[Riboflavin_B2, 0.000628853303702681]
[Niacin_B3, 0.009032944437834279]
[Pantothenic_Acid_B5, 0.002460040421653905]
[Vitamin_B_6, 0.02110022856766853]
[Folate_B9, 0.00028494065544171476]
[Vitamin_B_12, 1.1805396338446535E-06]
[Vitamin_C, 0.4672739336724371]
[Vitamin_K, 0.00021900538333759987]
[Sodium_Na, 0.7166656380234883]
[Calcium_Ca, 0.6113421962490064]
[Potassium_K, 1.7607930716395677]
[Magnesium_Mg, 0.20209693534019632]
[Phosphorus_P, 1.0452090463919728]
[Iron_Fe, 0.011914901771163453]
[Zinc_Zn, 0.009908902743511798]
[Copper_Cu, 0.0024179990925183173]
[Manganese_Mn, 0.003317689791811136]
[Selenium_Se, 0.00010365268889908154]
[Iodine_I, 0.00023529928413654612]
[Molybdenum_Mo, 0.000425141495211501]
[Energy_KCalorie, 778.0400759811153]
[Lutein_Zeaxanthin, 0.004420690908771213]
[Choline, 0.7833917760303912]