Over-Hard Eggs, First Watch BLTE, Frittata Base, French Toast, Pear & Gorgonzola Farfalle, Linguine w/ Rocket, Peas, Beans, Chili, & Mint, Carrot & Grain Salad, Chicken w/ Lemon and Garlic, Hoisin Bok Choy Rice, Garlic Infused Olive Oil, Thai-Style Rare Beef and Mango Salad, Pan-Fried Chicken Breast Fillets, The Kickin' Chicken Sandwich, Pork w/ Marsala and Juniper, Spaghetti w/ Lemon, Steamed Asparagus, Sauteéd Zucchini, Cucumber Salad, Oven Baked Beet Chips, Apples and Peanut Butter ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Meal Plan

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Prep

Over-Hard Eggs🌐

From the First Watch cookbook.
Total time: 7 min
Servings: 2
Equipment: Stove
  • 2 Eggs
  • Crack 2 eggs into a cup. That allows you to make sure you don't break the yolks and to pick out any shell. Carefully pour eggs into a buttered, nonstick, non-heated pan. Turn heat on to medium.
  • Once the eggs are in the pan, break the yolks and cook until the entire egg is solid throughout. Do not disturb or move the egg around while cooking, as this will result in a scrambled egg. Once cooked through, flip and cook for an additional 3 minutes.

Frittata Base🌐

Total time: 5 min
Servings: 1 c.
  • 2 Eggs
  • 1/4 c. Milk, whole
  • 1/4 c. Heavy Cream
  • 1/8 tsp. Sea Salt
  • In a medium bowl, beat the eggs with a whisk until the whites and yolks are fully combined.
  • Whisk in the milk, cream, and salt until the mixture is uniform in color and texture.
  • Store in the fridge for up to 3 days.

Garlic Infused Olive Oil🌐

Risk of botulism when the garlic is not heated to at least 121°F.
Total time: 10 min
Servings: 4 tbsp.
Equipment: Stove & Refrigerator
  • 4 tbsp. Cooking Oil
  • 1 Garlic Cloves, peeled and smashed
  • In a saucepan place all the ingredients.
  • Cook over very low heat for 5 minutes or until a thermometer inserted into the oil registers 180ºF.
  • Remove from the heat and allow to cool completely at room temperature.
  • Transfer in a bottle and seal the lid. Optionally straining out the garlic.
  • Refrigerate up to 1 month.

Pan-Fried Chicken Breast Fillets🌐

If you salted and browned it right, your chicken will start with great flavor that you can further enhance with other seasonings.
Total time: 15 min
Servings: 2
Equipment: Stove
  • 1 Boneless Skinless Chicken Breasts
  • 1/2 tsp. Cooking Oil
  • 1/8 tsp. Kosher Salt
  • Start with thin pieces of chicken - you can either buy it thin sliced at the store, or butterfly and pound to even thickness. Pat dry with a paper towel - moisture is the enemy of browning. Sprinkle both sides with kosher salt.
  • Get your pan nice and hot over medium-high heat (I recommend stainless steel or cast iron), until a droplet of water skitters over the surface. Add a little oil, just enough to coat, and lay down the chicken. If it does not instantly sizzle, your pan wasn't hot enough. Leave them alone for at least four minutes to develop a nice golden crust and to let the chicken release from the pan naturally.
  • At this point gently try and lift the chicken, if the pan still holds onto it, then it's not ready yet so give it another minute. Flip it over, and you should have a deep golden crust - that's where the flavor is. Cook for another 3–4 minutes until the second side also releases easily and has a nice crust.

Breakfast

First Watch BLTE🌐

From the First Watch cookbook.
Total time: 20 min
Servings: 2
  • 2 Over-Hard Eggs
  • 1 tbsp. Mayonnaise
  • 2 Slices of Whole-Grain Bread
  • 3 Smoked Bacon Slices, cooked
  • 2 oz. Slices of Monterey Jack Cheese
  • 2 oz. Tomatoes, sliced
  • 1 c. Spring Mix
  • Spread mayonnaise evenly on each slice of bread.
  • Place bacon on one slice of bread; top with eggs and 1 slice of cheese on top of the eggs.
  • On the other slice of bread, place tomato slices and the other slice of cheese on top of the tomato.
  • Add spring mix to the bacon-egg side, then close the sandwich.
  • Serve with lemon-dressed greens.

French Toast🌐

Total time: 20 min
Servings: 2
Equipment: Oven & Stove
  • 1/2 c. Frittata Base
  • 4 Slices of Sourdough Bread
  • 2 tbsp. Maple Syrup
  • 1 tbsp. Cooking Oil
  • 1/4 c. Pecans
  • 2 Smoked Bacon Slices
  • Preheat the oven to 350°F
  • Dip the bread in the frittata base and let it soak for about 1 minute.
  • In a large ovenproof skillet, heat the oil over medium-high heat.
  • Shake any excess egg mixture off the bread, put the bread in the pan, and cook for 2–3 minutes per side, until the bread turns golden brown. Transfer to the oven for about 10 minutes.
  • Put the bacon in a skillet and cook it until crispy, about 4–5 minutes. Add the pecans and maple syrup to the pan, boil for 1 minute, then remove from the heat.
  • Take the french toast out of the oven, put it on two places, and pour the maple-bacon syrup over the top.

Lunch

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.

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. Cooking 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.

Peas, Beans, Chili, & Mint🌐

From Jamie Oliver's 5 Ingredients
Total time: 10 min
Servings: 4
Equipment: Stove
  • 1/2 oz. Fresh Mint Leaves
  • 7 oz. Fresh Podded Fava Beans | Frozen Fava Beans
  • 7 oz. Fresh Podded Green Peas | Frozen Green Peas
  • 1 Fresh Red Chilies
  • 1 Lemons
  • 3 tbsp. Cooking Oil, divided
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • Rip off and reserve the top leafy half of the mint. Put the stalks in a pan of boiling salted water, then add the beans and peas and cook for 4 minutes.
  • Meanwhile, halve and seed the chili and finely chop with the top leafy half of the mint. Place in a bowl, finely grate over a little lemon zest, then squeeze in all the juice. Add 2 tablespoons of extra virgin olive oil, mix, taste, and season to perfection with sea salt and black pepper.
  • Drain the beans and peas, reserving a cupful of cooking water and discarding the mint stalks. Pinch the skins off any larger beans, then pour the beans and peas onto a platter, toss with a few splashes of reserved cooking water, then spoon over the dressing. Drizzle with 1 more tablespoon of extra virgin olive oil and toss together at the table before tucking in.

Carrot & Grain Salad🌐

From Jamie Oliver's 5 Ingredients
Total time: 18 min
Servings: 2
Equipment: Stove
  • 12 oz. Small Mixed-Color Heirloom Carrots
  • 1 Pomegranate
  • 2 oz. Fresh Mint Leaves
  • 8 oz. Mixed Grains, cooked
  • 3/2 oz. Feta Cheese
  • 1 tbsp. Red Wine Vinegar
  • 2 tsp. Cooking Oil
  • Wash the carrots, halve any larger ones, then place in a large cold non-stick frying pan with 1 tablespoon of olive oil and a pinch of sea salt and black pepper. Put on a medium-high heat for 15 minutes, or until golden and tender, tossing regularly.
  • Meanwhile, halve the pomegranate, squeeze the juice from one half through a sieve into a large bowl, add 1 tablespoon of red wine vinegar and 2 teaspoons of extra virgin olive oil. Finely chop the top leafy half of the mint (reserving a few nice leaves), stir into the bowl, then taste and season to perfection.
  • Transfer the carrots to the dressing bowl while you toss the grains in the pan for 1 minute with a splash of water to warm through. Tip into the bowl and mix with the dressed carrots, then divide between your plates.
  • Holding the remaining pomegranate half cut-side down in your fingers, bash the back of it with a spoon so all the seeds tumble over the salads. Crumble or grate over the feta, sprinkle over the reserved mint leaves, and tuck in.

Chicken w/ Lemon and Garlic🌐

For a variation on this dish, try using strips of turkey breast or pork fillet. They need slightly longer cooking. The whites of spring onions (scallions) can replace shallots, and the chopped green tops can be used instead of parsley.
Total time: 10 min
Servings: 2
Equipment: Stove
  • 2 Boneless Skinless Chicken Breast Fillets
  • 2 Garlic Cloves, finely chopped
  • 1 Shallots, finely chopped
  • 1 tsp. Cooking Oil
  • 1 Lemons, juiced
  • 1 tsp. Paprika
  • 2 tbsp. Fresh Parsley, plus extra to serve
  • 1/8 tsp. Salt & Black Pepper
  • 1 Lemons, wedged, to serve
  • Remove the little fillet from the back of each breast portion. If the breast still looks fatter than a finger, bat it with a rolling pin to make it thinner. Slice all the chicken meat into strips.
  • Heat the oil in a large frying pan. Stir-fry the chicken strips with the shallot, garlic and paprika over a high heat for about 3 minutes until cooked through.
  • Add the lemon juice and parsley and season with salt and pepper to taste. Serve hot with lemon wedges, garnished with flat leaf parsley.

Dinner

Hoisin Bok Choy Rice🌐

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

Thai-Style Rare Beef and Mango Salad🌐

Total time: 20 min
Servings: 4
Equipment: Refrigerator & Stove
  • 3 tbsp. Garlic Infused Olive Oil
  • 1 lb. Sirloin Steaks
  • 3 tbsp. Soy Sauce
  • 2 Mangos, peeled, pitted, and finely sliced
  • 1/4 tsp. Black Pepper
  • 1/4 c. Fresh Cilantro, leaves-only
  • 2 tbsp. Spring Onions, chopped
  • 1/2 c. Peanuts, crushed
  • Put the steak in a shallow, non-metallic dish and pour over the oil and soy sauce. Season with pepper and turn the steaks to coat them in the marinade. Marinate for at least 10 minutes, longer if you can spare the time. Two hours in a covered bowl in the refrigerator would be ideal.
  • Heat a griddle until hot. Remove the steak from the marinade and place on the griddle. Cook for 3–5 minutes on each side, moving the steak halfway through if you want a crisscross pattern.
  • Transfer the steak to a board and leave to rest for 2 minutes. Meanwhile, heat the marinade in a pan. Cook for a few seconds, then remove from the heat. Slice the steak thinly and arrange on four serving plates with the mangoes. Drizzle over the pan juices and serve with some salad leaves dressed with lemon and oil.
  • Complement this dish with cilantro leaves, chopped spring onions (scallions), and crushed peanuts.

The Kickin' Chicken Sandwich🌐

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

Pork w/ Marsala and Juniper🌐

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

Spaghetti w/ Lemon🌐

Spaghetti is the best type of pasta for this recipe, because the olive oil and lemon juice cling to its long thin strands. If you are out of spaghetti, use another dried long pasta instead, such as spaghettini, linguine or tagliatelle.
Total time: 17 min
Servings: 2
Equipment: Stove
  • 8 oz. Spaghetti Pasta
  • 1 tbsp. Cooking Oil
  • 1 Lemons, juiced
  • 1 Garlic Cloves, cut into very thin slivers
  • 1/8 tsp. Salt & Black Pepper
  • Cook the pasta in a large pan of lightly salted boiling water for 10–12 minutes, until tender, then drain well and return to the pan.
  • Pour the olive oil and lemon juice over the cooked pasta, sprinkle in the slivers of garlic and add seasoning to taste.
  • Toss the pasta over a medium to high heat for 1–2 minutes. Serve immediately in four warmed bowls.

Sides

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.

Sauteéd Zucchini🌐

Total time: 10 min
Servings: 2
Equipment: Stove
  • 1 Fresh Zucchini
  • 1 tbsp. Cooking Oil
  • 1 Garlic Cloves, crushed
  • 1/8 tsp. Salt & Black Pepper, to taste
  • 1/4 Lemons, juiced, to taste
  • Heat the oil in a large skillet or frying pan over medium-high heat.
  • Wash and dry the zucchini, then slice into ⅓-inch thick slices.
  • Sauté the zucchini for 7–10 minutes, tossing regularly to ensure even cooking.
  • Add the crushed garlic and cook for another minute then season with salt, pepper, and lemon.

Cucumber Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 2
  • 2 Cucumbers, peeled and thinly sliced (about 1½ cups)
  • 1 tbsp. Fresh Dill, finely chopped
  • 1/3 c. Plain Coconut Milk | Plain Coconut Yogurt
  • 1 tbsp. Apple Cider Vinegar | Lemon Juice
  • 1/8 tsp. Sea Salt & Black Pepper
  • Mix all ingredients together in a large bowl.
  • Refrigerate until ready to use.
  • Serve with hot meals.

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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Debug Logs 
05/31/2026: Building feast.
05/31/2026: Old feast was not found.
Total nutrient targets RDA:
[Protein, 457.3881299053211]
[Starch, 738.2681714540362]
[Resistant_Starch, 57.73753943447368]
[Fiber_Total_Dietary, 218.01540178125447]
[Total_Lipid_Fat, 295.0725837449235]
[Fatty_Acids_Total_Trans, 4.323976429370014]
[Fatty_Acids_Total_Saturated, 73.03287326593693]
[Fatty_Acids_Total_Monounsaturated, 194.02601586764598]
[Fatty_Acids_Total_Polyunsaturated, 73.66395896947962]
[Omega_3_EPA_DHA, 0.4936962244373772]
[Omega_3_ALA, 6.445215949979392]
[Omega_6, 59.435241296163184]
[Histidine, 7.368490333326214]
[Isoleucine, 7.650765860762574]
[Leucine, 20.462564990751055]
[Lysine, 17.100095446890503]
[Phenylalanine, 14.589575062591248]
[Methionine, 7.77665485823638]
[Threonine, 12.82531108816941]
[Tryptophan, 3.0603044978497036]
[Valine, 8.718445454334134]
[Arginine, 60.60486876567896]
[Glycine, 10.163341542864103]
[Vitamin_A, 0.004416278543916002]
[Carotene_Alpha, 0.003529343827774026]
[Carotene_Beta, 0.007320956705149786]
[Thiamin_B1, 0.007329488818838804]
[Riboflavin_B2, 0.00917506705543691]
[Niacin_B3, 0.09247127251685222]
[Pantothenic_Acid_B5, 0.023879389548764784]
[Vitamin_B_6, 0.009645670197417269]
[Folate_B9, 0.003037195811491808]
[Vitamin_B_12, 1.4454243830103814E-05]
[Vitamin_C, 1.1936404570971486]
[Vitamin_K, 0.0008433100663281551]
[Sodium_Na, 11.604980829217023]
[Calcium_Ca, 5.027548208411585]
[Potassium_K, 24.179353249339858]
[Magnesium_Mg, 2.5692876064701347]
[Phosphorus_P, 6.399918623472164]
[Iron_Fe, 0.07256813219605593]
[Zinc_Zn, 0.06918526633440775]
[Copper_Cu, 0.008539606595210279]
[Manganese_Mn, 0.022523722623064284]
[Selenium_Se, 0.0005257606029049215]
[Iodine_I, 0.0007600658006167762]
[Molybdenum_Mo, 0.0002691326277192983]
[Choline, 3.7120748003143236]
[Energy_KCalorie, 13474.029007977959]
[Lutein_Zeaxanthin, 0.012105662215266126]
Total nutrient targets TUL:
[Protein, 667.3881299053211]
[Starch, 1193.2681714540363]
[Resistant_Starch, 110.23753943447369]
[Fiber_Total_Dietary, 351.01540178125447]
[Total_Lipid_Fat, 411.73925041159015]
[Fatty_Acids_Total_Trans, 8.212865318258903]
[Fatty_Acids_Total_Saturated, 111.92176215482581]
[Fatty_Acids_Total_Monounsaturated, 330.13712697875707]
[Fatty_Acids_Total_Polyunsaturated, 117.21951452503518]
[Omega_3_EPA_DHA, 0.9603628911040438]
[Omega_3_ALA, 11.11188261664606]
[Omega_6, 98.32413018505207]
[Histidine, 31.168490333326215]
[Isoleucine, 40.900765860762576]
[Leucine, 132.81256499075104]
[Lysine, 28.6500954468905]
[Phenylalanine, 48.53957506259125]
[Methionine, 14.426654858236382]
[Threonine, 30.325311088169407]
[Tryptophan, 17.410304497849705]
[Valine, 41.96844545433414]
[Arginine, 113.10486876567896]
[Glycine, 57.4133415428641]
[Vitamin_A, 0.011766278543916002]
[Carotene_Alpha, 0.010879343827774026]
[Carotene_Beta, 0.014670956705149786]
[Thiamin_B1, 0.011529488818838805]
[Riboflavin_B2, 0.013725067055436909]
[Niacin_B3, 0.15897127251685222]
[Pantothenic_Acid_B5, 0.041379389548764786]
[Vitamin_B_6, 0.3550956701974173]
[Folate_B9, 0.005137195811491808]
[Vitamin_B_12, 2.2854243830103815E-05]
[Vitamin_C, 7.878640457097148]
[Vitamin_K, 0.004623310066328155]
[Sodium_Na, 14.404980829217024]
[Calcium_Ca, 10.277548208411584]
[Potassium_K, 36.07935324933986]
[Magnesium_Mg, 4.039287606470134]
[Phosphorus_P, 17.949918623472165]
[Iron_Fe, 0.20206813219605593]
[Zinc_Zn, 0.17068526633440775]
[Copper_Cu, 0.04038960659521028]
[Manganese_Mn, 0.05297372262306428]
[Selenium_Se, 0.0017332606029049212]
[Iodine_I, 0.004085065800616776]
[Molybdenum_Mo, 0.007111632627719298]
[Choline, 14.037074800314324]
[Energy_KCalorie, 14174.029007977959]
[Lutein_Zeaxanthin, 0.07510566221526613]
05/31/2026: 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, 144.07726092017614]
[Starch, 232.5544740080214]
[Resistant_Starch, 18.18732492185921]
[Fiber_Total_Dietary, 68.67485156109515]
[Total_Lipid_Fat, 92.94786387965091]
[Fatty_Acids_Total_Trans, 1.3620525752515544]
[Fatty_Acids_Total_Saturated, 23.005355078770133]
[Fatty_Acids_Total_Monounsaturated, 61.11819499830848]
[Fatty_Acids_Total_Polyunsaturated, 23.204147075386082]
[Omega_3_EPA_DHA, 0.15551431069777383]
[Omega_3_ALA, 2.0302430242435086]
[Omega_6, 18.722101008291403]
[Histidine, 2.3210744549977576]
[Isoleucine, 2.4099912461402107]
[Leucine, 6.445707972086582]
[Lysine, 5.386530065770509]
[Phenylalanine, 4.595716144716243]
[Methionine, 2.4496462803444596]
[Threonine, 4.0399729927733645]
[Tryptophan, 0.9639959168226566]
[Valine, 2.746310318115252]
[Arginine, 19.09053366118887]
[Glycine, 3.2014525860021923]
[Vitamin_A, 0.0013911277413335406]
[Carotene_Alpha, 0.001111743305748818]
[Carotene_Beta, 0.0023061013621221826]
[Thiamin_B1, 0.0023087889779342236]
[Riboflavin_B2, 0.002890146122462627]
[Niacin_B3, 0.029128450842808448]
[Pantothenic_Acid_B5, 0.007522007707860907]
[Vitamin_B_6, 0.0030383861121864395]
[Folate_B9, 0.0009567166806199196]
[Vitamin_B_12, 4.5530868064827015E-06]
[Vitamin_C, 0.3759967439856018]
[Vitamin_K, 0.00026564267089336887]
[Sodium_Na, 3.6555689612033624]
[Calcium_Ca, 1.5836776856496493]
[Potassium_K, 7.616496273542055]
[Magnesium_Mg, 0.8093255960380924]
[Phosphorus_P, 2.0159743663937317]
[Iron_Fe, 0.022858961641757616]
[Zinc_Zn, 0.02179335889533844]
[Copper_Cu, 0.0026899760774912376]
[Manganese_Mn, 0.0070949726262652495]
[Selenium_Se, 0.00016561458991505028]
[Iodine_I, 0.0002394207271942845]
[Molybdenum_Mo, 8.477677773157897E-05]
[Choline, 1.169303562099012]
[Energy_KCalorie, 4244.319137513057]
[Lutein_Zeaxanthin, 0.0038132835978088296]
Nutrient targets TUL for Breakfast:
[Protein, 210.22726092017615]
[Starch, 375.8794740080214]
[Resistant_Starch, 34.72482492185921]
[Fiber_Total_Dietary, 110.56985156109516]
[Total_Lipid_Fat, 129.6978638796509]
[Fatty_Acids_Total_Trans, 2.5870525752515543]
[Fatty_Acids_Total_Saturated, 35.25535507877013]
[Fatty_Acids_Total_Monounsaturated, 103.99319499830848]
[Fatty_Acids_Total_Polyunsaturated, 36.92414707538608]
[Omega_3_EPA_DHA, 0.3025143106977738]
[Omega_3_ALA, 3.5002430242435087]
[Omega_6, 30.972101008291403]
[Histidine, 9.818074454997758]
[Isoleucine, 12.883741246140211]
[Leucine, 41.835957972086575]
[Lysine, 9.024780065770507]
[Phenylalanine, 15.289966144716242]
[Methionine, 4.54439628034446]
[Threonine, 9.552472992773364]
[Tryptophan, 5.484245916822657]
[Valine, 13.220060318115253]
[Arginine, 35.62803366118887]
[Glycine, 18.085202586002193]
[Vitamin_A, 0.003706377741333541]
[Carotene_Alpha, 0.0034269933057488183]
[Carotene_Beta, 0.004621351362122183]
[Thiamin_B1, 0.0036317889779342236]
[Riboflavin_B2, 0.004323396122462626]
[Niacin_B3, 0.05007595084280845]
[Pantothenic_Acid_B5, 0.013034507707860908]
[Vitamin_B_6, 0.11185513611218645]
[Folate_B9, 0.0016182166806199196]
[Vitamin_B_12, 7.199086806482701E-06]
[Vitamin_C, 2.4817717439856017]
[Vitamin_K, 0.0014563426708933689]
[Sodium_Na, 4.5375689612033625]
[Calcium_Ca, 3.237427685649649]
[Potassium_K, 11.364996273542056]
[Magnesium_Mg, 1.2723755960380922]
[Phosphorus_P, 5.654224366393732]
[Iron_Fe, 0.06365146164175763]
[Zinc_Zn, 0.05376585889533844]
[Copper_Cu, 0.012722726077491238]
[Manganese_Mn, 0.01668672262626525]
[Selenium_Se, 0.0005459770899150502]
[Iodine_I, 0.0012867957271942843]
[Molybdenum_Mo, 0.002240164277731579]
[Choline, 4.421678562099012]
[Energy_KCalorie, 4464.819137513057]
[Lutein_Zeaxanthin, 0.02365828359780883]
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, 120.06438410014678]
[Starch, 193.79539500668452]
[Resistant_Starch, 15.156104101549342]
[Fiber_Total_Dietary, 57.2290429675793]
[Total_Lipid_Fat, 77.45655323304243]
[Fatty_Acids_Total_Trans, 1.1350438127096287]
[Fatty_Acids_Total_Saturated, 19.171129232308445]
[Fatty_Acids_Total_Monounsaturated, 50.93182916525707]
[Fatty_Acids_Total_Polyunsaturated, 19.336789229488403]
[Omega_3_EPA_DHA, 0.12959525891481152]
[Omega_3_ALA, 1.6918691868695905]
[Omega_6, 15.601750840242836]
[Histidine, 1.9342287124981312]
[Isoleucine, 2.0083260384501758]
[Leucine, 5.371423310072152]
[Lysine, 4.488775054808757]
[Phenylalanine, 3.8297634539302026]
[Methionine, 2.04137190028705]
[Threonine, 3.3666441606444706]
[Tryptophan, 0.8033299306855473]
[Valine, 2.2885919317627104]
[Arginine, 15.908778050990728]
[Glycine, 2.667877155001827]
[Vitamin_A, 0.0011592731177779505]
[Carotene_Alpha, 0.0009264527547906818]
[Carotene_Beta, 0.0019217511351018188]
[Thiamin_B1, 0.0019239908149451862]
[Riboflavin_B2, 0.002408455102052189]
[Niacin_B3, 0.024273709035673708]
[Pantothenic_Acid_B5, 0.0062683397565507564]
[Vitamin_B_6, 0.0025319884268220332]
[Folate_B9, 0.0007972639005165996]
[Vitamin_B_12, 3.7942390054022512E-06]
[Vitamin_C, 0.31333061998800155]
[Vitamin_K, 0.00022136889241114072]
[Sodium_Na, 3.0463074676694686]
[Calcium_Ca, 1.3197314047080413]
[Potassium_K, 6.347080227951713]
[Magnesium_Mg, 0.6744379966984104]
[Phosphorus_P, 1.6799786386614433]
[Iron_Fe, 0.019049134701464684]
[Zinc_Zn, 0.018161132412782034]
[Copper_Cu, 0.0022416467312426983]
[Manganese_Mn, 0.0059124771885543746]
[Selenium_Se, 0.0001380121582625419]
[Iodine_I, 0.00019951727266190376]
[Molybdenum_Mo, 7.06473147763158E-05]
[Choline, 0.97441963508251]
[Energy_KCalorie, 3536.9326145942146]
[Lutein_Zeaxanthin, 0.003177736331507358]
Nutrient targets TUL for Lunch:
[Protein, 175.18938410014678]
[Starch, 313.23289500668454]
[Resistant_Starch, 28.937354101549346]
[Fiber_Total_Dietary, 92.1415429675793]
[Total_Lipid_Fat, 108.08155323304241]
[Fatty_Acids_Total_Trans, 2.155877146042962]
[Fatty_Acids_Total_Saturated, 29.379462565641777]
[Fatty_Acids_Total_Monounsaturated, 86.66099583192373]
[Fatty_Acids_Total_Polyunsaturated, 30.770122562821737]
[Omega_3_EPA_DHA, 0.2520952589148115]
[Omega_3_ALA, 2.916869186869591]
[Omega_6, 25.81008417357617]
[Histidine, 8.181728712498131]
[Isoleucine, 10.736451038450177]
[Leucine, 34.86329831007215]
[Lysine, 7.5206500548087565]
[Phenylalanine, 12.741638453930204]
[Methionine, 3.7869969002870505]
[Threonine, 7.960394160644469]
[Tryptophan, 4.570204930685548]
[Valine, 11.016716931762712]
[Arginine, 29.690028050990726]
[Glycine, 15.071002155001828]
[Vitamin_A, 0.003088648117777951]
[Carotene_Alpha, 0.002855827754790682]
[Carotene_Beta, 0.003851126135101819]
[Thiamin_B1, 0.0030264908149451866]
[Riboflavin_B2, 0.0036028301020521888]
[Niacin_B3, 0.04172995903567371]
[Pantothenic_Acid_B5, 0.010862089756550756]
[Vitamin_B_6, 0.09321261342682204]
[Folate_B9, 0.0013485139005165998]
[Vitamin_B_12, 5.999239005402252E-06]
[Vitamin_C, 2.0681431199880014]
[Vitamin_K, 0.0012136188924111407]
[Sodium_Na, 3.781307467669469]
[Calcium_Ca, 2.697856404708041]
[Potassium_K, 9.470830227951714]
[Magnesium_Mg, 1.0603129966984104]
[Phosphorus_P, 4.711853638661443]
[Iron_Fe, 0.05304288470146468]
[Zinc_Zn, 0.044804882412782035]
[Copper_Cu, 0.010602271731242698]
[Manganese_Mn, 0.013905602188554375]
[Selenium_Se, 0.00045498090826254185]
[Iodine_I, 0.0010723297726619038]
[Molybdenum_Mo, 0.0018668035647763158]
[Choline, 3.68473213508251]
[Energy_KCalorie, 3720.6826145942146]
[Lutein_Zeaxanthin, 0.01971523633150736]
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, 168.0901377402055]
[Starch, 271.3135530093583]
[Resistant_Starch, 21.218545742169077]
[Fiber_Total_Dietary, 80.12066015461102]
[Total_Lipid_Fat, 108.4391745262594]
[Fatty_Acids_Total_Trans, 1.5890613377934801]
[Fatty_Acids_Total_Saturated, 26.83958092523182]
[Fatty_Acids_Total_Monounsaturated, 71.3045608313599]
[Fatty_Acids_Total_Polyunsaturated, 27.07150492128376]
[Omega_3_EPA_DHA, 0.18143336248073613]
[Omega_3_ALA, 2.3686168616174266]
[Omega_6, 21.84245117633997]
[Histidine, 2.7079201974973834]
[Isoleucine, 2.811656453830246]
[Leucine, 7.519992634101013]
[Lysine, 6.284285076732259]
[Phenylalanine, 5.361668835502283]
[Methionine, 2.8579206604018697]
[Threonine, 4.713301824902258]
[Tryptophan, 1.124661902959766]
[Valine, 3.204028704467794]
[Arginine, 22.272289271387017]
[Glycine, 3.735028017002558]
[Vitamin_A, 0.0016229823648891307]
[Carotene_Alpha, 0.0012970338567069545]
[Carotene_Beta, 0.0026904515891425463]
[Thiamin_B1, 0.0026935871409232604]
[Riboflavin_B2, 0.0033718371428730644]
[Niacin_B3, 0.03398319264994319]
[Pantothenic_Acid_B5, 0.008775675659171058]
[Vitamin_B_6, 0.0035447837975508462]
[Folate_B9, 0.0011161694607232395]
[Vitamin_B_12, 5.311934607563151E-06]
[Vitamin_C, 0.4386628679832021]
[Vitamin_K, 0.000309916449375597]
[Sodium_Na, 4.264830454737256]
[Calcium_Ca, 1.8476239665912575]
[Potassium_K, 8.885912319132398]
[Magnesium_Mg, 0.9442131953777745]
[Phosphorus_P, 2.3519700941260204]
[Iron_Fe, 0.026668788582050552]
[Zinc_Zn, 0.025425585377894848]
[Copper_Cu, 0.0031383054237397773]
[Manganese_Mn, 0.008277468063976124]
[Selenium_Se, 0.00019321702156755867]
[Iodine_I, 0.00027932418172666525]
[Molybdenum_Mo, 9.890624068684212E-05]
[Choline, 1.364187489115514]
[Energy_KCalorie, 4951.7056604319]
[Lutein_Zeaxanthin, 0.0044488308641103015]
Nutrient targets TUL for Dinner:
[Protein, 245.2651377402055]
[Starch, 438.52605300935835]
[Resistant_Starch, 40.51229574216908]
[Fiber_Total_Dietary, 128.998160154611]
[Total_Lipid_Fat, 151.31417452625936]
[Fatty_Acids_Total_Trans, 3.0182280044601466]
[Fatty_Acids_Total_Saturated, 41.131247591898486]
[Fatty_Acids_Total_Monounsaturated, 121.32539416469322]
[Fatty_Acids_Total_Polyunsaturated, 43.07817158795043]
[Omega_3_EPA_DHA, 0.3529333624807361]
[Omega_3_ALA, 4.083616861617427]
[Omega_6, 36.134117843006635]
[Histidine, 11.454420197497384]
[Isoleucine, 15.031031453830247]
[Leucine, 48.808617634101005]
[Lysine, 10.52891007673226]
[Phenylalanine, 17.838293835502284]
[Methionine, 5.30179566040187]
[Threonine, 11.144551824902257]
[Tryptophan, 6.398286902959766]
[Valine, 15.423403704467795]
[Arginine, 41.56603927138702]
[Glycine, 21.099403017002558]
[Vitamin_A, 0.004324107364889131]
[Carotene_Alpha, 0.003998158856706954]
[Carotene_Beta, 0.005391576589142547]
[Thiamin_B1, 0.0042370871409232605]
[Riboflavin_B2, 0.005043962142873064]
[Niacin_B3, 0.058421942649943194]
[Pantothenic_Acid_B5, 0.01520692565917106]
[Vitamin_B_6, 0.13049765879755085]
[Folate_B9, 0.0018879194607232396]
[Vitamin_B_12, 8.398934607563152E-06]
[Vitamin_C, 2.895400367983202]
[Vitamin_K, 0.001699066449375597]
[Sodium_Na, 5.2938304547372566]
[Calcium_Ca, 3.776998966591257]
[Potassium_K, 13.259162319132399]
[Magnesium_Mg, 1.4844381953777743]
[Phosphorus_P, 6.5965950941260205]
[Iron_Fe, 0.07426003858205055]
[Zinc_Zn, 0.06272683537789485]
[Copper_Cu, 0.014843180423739777]
[Manganese_Mn, 0.01946784306397612]
[Selenium_Se, 0.0006369732715675586]
[Iodine_I, 0.001501261681726665]
[Molybdenum_Mo, 0.002613524990686842]
[Choline, 5.158624989115514]
[Energy_KCalorie, 5208.9556604319]
[Lutein_Zeaxanthin, 0.0276013308641103]
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, 24.01287682002936]
[Starch, 38.7590790013369]
[Resistant_Starch, 3.0312208203098687]
[Fiber_Total_Dietary, 11.44580859351586]
[Total_Lipid_Fat, 15.491310646608486]
[Fatty_Acids_Total_Trans, 0.22700876254192576]
[Fatty_Acids_Total_Saturated, 3.834225846461689]
[Fatty_Acids_Total_Monounsaturated, 10.186365833051415]
[Fatty_Acids_Total_Polyunsaturated, 3.8673578458976805]
[Omega_3_EPA_DHA, 0.025919051782962305]
[Omega_3_ALA, 0.33837383737391813]
[Omega_6, 3.1203501680485677]
[Histidine, 0.3868457424996263]
[Isoleucine, 0.40166520769003516]
[Leucine, 1.0742846620144304]
[Lysine, 0.8977550109617515]
[Phenylalanine, 0.7659526907860406]
[Methionine, 0.40827438005741]
[Threonine, 0.6733288321288942]
[Tryptophan, 0.16066598613710945]
[Valine, 0.4577183863525421]
[Arginine, 3.1817556101981457]
[Glycine, 0.5335754310003654]
[Vitamin_A, 0.00023185462355559012]
[Carotene_Alpha, 0.00018529055095813638]
[Carotene_Beta, 0.0003843502270203638]
[Thiamin_B1, 0.00038479816298903725]
[Riboflavin_B2, 0.00048169102041043785]
[Niacin_B3, 0.004854741807134742]
[Pantothenic_Acid_B5, 0.0012536679513101513]
[Vitamin_B_6, 0.0005063976853644066]
[Folate_B9, 0.00015945278010331994]
[Vitamin_B_12, 7.588478010804502E-07]
[Vitamin_C, 0.06266612399760031]
[Vitamin_K, 4.4273778482228145E-05]
[Sodium_Na, 0.6092614935338938]
[Calcium_Ca, 0.26394628094160827]
[Potassium_K, 1.2694160455903427]
[Magnesium_Mg, 0.13488759933968208]
[Phosphorus_P, 0.33599572773228864]
[Iron_Fe, 0.0038098269402929365]
[Zinc_Zn, 0.003632226482556407]
[Copper_Cu, 0.0004483293462485397]
[Manganese_Mn, 0.001182495437710875]
[Selenium_Se, 2.7602431652508382E-05]
[Iodine_I, 3.9903454532380756E-05]
[Molybdenum_Mo, 1.4129462955263162E-05]
[Choline, 0.194883927016502]
[Energy_KCalorie, 707.386522918843]
[Lutein_Zeaxanthin, 0.0006355472663014716]
Nutrient targets TUL for Sides:
[Protein, 35.03787682002936]
[Starch, 62.64657900133691]
[Resistant_Starch, 5.787470820309869]
[Fiber_Total_Dietary, 18.42830859351586]
[Total_Lipid_Fat, 21.616310646608486]
[Fatty_Acids_Total_Trans, 0.4311754292085924]
[Fatty_Acids_Total_Saturated, 5.875892513128356]
[Fatty_Acids_Total_Monounsaturated, 17.332199166384747]
[Fatty_Acids_Total_Polyunsaturated, 6.154024512564347]
[Omega_3_EPA_DHA, 0.050419051782962306]
[Omega_3_ALA, 0.5833738373739182]
[Omega_6, 5.162016834715234]
[Histidine, 1.6363457424996264]
[Isoleucine, 2.1472902076900353]
[Leucine, 6.97265966201443]
[Lysine, 1.5041300109617515]
[Phenylalanine, 2.548327690786041]
[Methionine, 0.7573993800574101]
[Threonine, 1.5920788321288941]
[Tryptophan, 0.9140409861371096]
[Valine, 2.2033433863525422]
[Arginine, 5.938005610198146]
[Glycine, 3.014200431000366]
[Vitamin_A, 0.0006177296235555902]
[Carotene_Alpha, 0.0005711655509581364]
[Carotene_Beta, 0.0007702252270203639]
[Thiamin_B1, 0.0006052981629890373]
[Riboflavin_B2, 0.0007205660204104378]
[Niacin_B3, 0.008345991807134743]
[Pantothenic_Acid_B5, 0.0021724179513101516]
[Vitamin_B_6, 0.01864252268536441]
[Folate_B9, 0.00026970278010331997]
[Vitamin_B_12, 1.1998478010804503E-06]
[Vitamin_C, 0.4136286239976003]
[Vitamin_K, 0.00024272377848222817]
[Sodium_Na, 0.7562614935338938]
[Calcium_Ca, 0.5395712809416082]
[Potassium_K, 1.8941660455903429]
[Magnesium_Mg, 0.21206259933968208]
[Phosphorus_P, 0.9423707277322887]
[Iron_Fe, 0.010608576940292937]
[Zinc_Zn, 0.008960976482556409]
[Copper_Cu, 0.0021204543462485397]
[Manganese_Mn, 0.002781120437710875]
[Selenium_Se, 9.099618165250838E-05]
[Iodine_I, 0.00021446595453238074]
[Molybdenum_Mo, 0.0003733607129552632]
[Choline, 0.736946427016502]
[Energy_KCalorie, 744.136522918843]
[Lutein_Zeaxanthin, 0.003943047266301472]
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, 24.01287682002936]
[Starch, 38.7590790013369]
[Resistant_Starch, 3.0312208203098687]
[Fiber_Total_Dietary, 11.44580859351586]
[Total_Lipid_Fat, 15.491310646608486]
[Fatty_Acids_Total_Trans, 0.22700876254192576]
[Fatty_Acids_Total_Saturated, 3.834225846461689]
[Fatty_Acids_Total_Monounsaturated, 10.186365833051415]
[Fatty_Acids_Total_Polyunsaturated, 3.8673578458976805]
[Omega_3_EPA_DHA, 0.025919051782962305]
[Omega_3_ALA, 0.33837383737391813]
[Omega_6, 3.1203501680485677]
[Histidine, 0.3868457424996263]
[Isoleucine, 0.40166520769003516]
[Leucine, 1.0742846620144304]
[Lysine, 0.8977550109617515]
[Phenylalanine, 0.7659526907860406]
[Methionine, 0.40827438005741]
[Threonine, 0.6733288321288942]
[Tryptophan, 0.16066598613710945]
[Valine, 0.4577183863525421]
[Arginine, 3.1817556101981457]
[Glycine, 0.5335754310003654]
[Vitamin_A, 0.00023185462355559012]
[Carotene_Alpha, 0.00018529055095813638]
[Carotene_Beta, 0.0003843502270203638]
[Thiamin_B1, 0.00038479816298903725]
[Riboflavin_B2, 0.00048169102041043785]
[Niacin_B3, 0.004854741807134742]
[Pantothenic_Acid_B5, 0.0012536679513101513]
[Vitamin_B_6, 0.0005063976853644066]
[Folate_B9, 0.00015945278010331994]
[Vitamin_B_12, 7.588478010804502E-07]
[Vitamin_C, 0.06266612399760031]
[Vitamin_K, 4.4273778482228145E-05]
[Sodium_Na, 0.6092614935338938]
[Calcium_Ca, 0.26394628094160827]
[Potassium_K, 1.2694160455903427]
[Magnesium_Mg, 0.13488759933968208]
[Phosphorus_P, 0.33599572773228864]
[Iron_Fe, 0.0038098269402929365]
[Zinc_Zn, 0.003632226482556407]
[Copper_Cu, 0.0004483293462485397]
[Manganese_Mn, 0.001182495437710875]
[Selenium_Se, 2.7602431652508382E-05]
[Iodine_I, 3.9903454532380756E-05]
[Molybdenum_Mo, 1.4129462955263162E-05]
[Choline, 0.194883927016502]
[Energy_KCalorie, 707.386522918843]
[Lutein_Zeaxanthin, 0.0006355472663014716]
Nutrient targets TUL for Snacks:
[Protein, 35.03787682002936]
[Starch, 62.64657900133691]
[Resistant_Starch, 5.787470820309869]
[Fiber_Total_Dietary, 18.42830859351586]
[Total_Lipid_Fat, 21.616310646608486]
[Fatty_Acids_Total_Trans, 0.4311754292085924]
[Fatty_Acids_Total_Saturated, 5.875892513128356]
[Fatty_Acids_Total_Monounsaturated, 17.332199166384747]
[Fatty_Acids_Total_Polyunsaturated, 6.154024512564347]
[Omega_3_EPA_DHA, 0.050419051782962306]
[Omega_3_ALA, 0.5833738373739182]
[Omega_6, 5.162016834715234]
[Histidine, 1.6363457424996264]
[Isoleucine, 2.1472902076900353]
[Leucine, 6.97265966201443]
[Lysine, 1.5041300109617515]
[Phenylalanine, 2.548327690786041]
[Methionine, 0.7573993800574101]
[Threonine, 1.5920788321288941]
[Tryptophan, 0.9140409861371096]
[Valine, 2.2033433863525422]
[Arginine, 5.938005610198146]
[Glycine, 3.014200431000366]
[Vitamin_A, 0.0006177296235555902]
[Carotene_Alpha, 0.0005711655509581364]
[Carotene_Beta, 0.0007702252270203639]
[Thiamin_B1, 0.0006052981629890373]
[Riboflavin_B2, 0.0007205660204104378]
[Niacin_B3, 0.008345991807134743]
[Pantothenic_Acid_B5, 0.0021724179513101516]
[Vitamin_B_6, 0.01864252268536441]
[Folate_B9, 0.00026970278010331997]
[Vitamin_B_12, 1.1998478010804503E-06]
[Vitamin_C, 0.4136286239976003]
[Vitamin_K, 0.00024272377848222817]
[Sodium_Na, 0.7562614935338938]
[Calcium_Ca, 0.5395712809416082]
[Potassium_K, 1.8941660455903429]
[Magnesium_Mg, 0.21206259933968208]
[Phosphorus_P, 0.9423707277322887]
[Iron_Fe, 0.010608576940292937]
[Zinc_Zn, 0.008960976482556409]
[Copper_Cu, 0.0021204543462485397]
[Manganese_Mn, 0.002781120437710875]
[Selenium_Se, 9.099618165250838E-05]
[Iodine_I, 0.00021446595453238074]
[Molybdenum_Mo, 0.0003733607129552632]
[Choline, 0.736946427016502]
[Energy_KCalorie, 744.136522918843]
[Lutein_Zeaxanthin, 0.003943047266301472]