Oatmeal Pancakes with Bacon, Soft Boiled Eggs, Hoisin Bok Choy Rice, Old-Fashioned Oatmeal, Peas, Beans, Chili, & Mint, Colcannon, Buttermilk Pancakes, Mexican Tacos, Chicken Fried Rice, Baked Saffron Rice, Tandori Chicken Kebabs, Stewed Okra with Tomatoes, Creamy Pasta with Asparagus & Peas, Grilled Fattoush Salad, Exercise Recovery Smoothie, Hummus and Crackers, Oven Baked Beet Chips, Hard Boiled Eggs, Dark Chocolate-Covered Almonds ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Sunday, 22 December 2024

Weekly Meal Plan

Shopping List

Breakfast

Manage

Oatmeal Pancakes with Bacon

Prep time: 3 min
Cook time: 5 min
Total time: 8 min
Servings: 4
  • 1/2 c. Whole-Wheat Flour
  • 2 tbsp. Steel-Cut Oats
  • 1 Eggs
  • 2/3 c. Milk
  • 1 tbsp. Butter, for greasing
  • 4 Smoked Bacon Slices
  • 1/8 tsp. Salt
  • Mix the flour, oatmeal and salt in a bowl, beat in the egg and add enough buttermilk or milk to make a creamy batter of the same consistency as that used for ordinary pancakes.
  • Thoroughly heat a griddle or cast-iron frying pan over a medium-hot heat. When very hot, grease the surface lightly with butter or oil.
  • Pour in the batter, about a ladleful at a time. Tilt the frying pan to spread evently and cook the pancake for about 2 minutes until set and the underside is browned. Turn over and cook for 1 minute until browned.
  • Keep the pancake warm while you cook the others and fry the bacon. Roll the pancakes around the bacon to serve.
Manage

Soft Boiled Eggs

Prep time: 10 min
Cook time: 8 min
Total time: 18 min
Servings: 3
  • 3 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 8 minutes.
  • Rinse eggs under cold water until they are chilled. Serve.
Manage

Hoisin Bok Choy Rice

Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Servings: 4
  • 4/3 c. White Basmati Rice
  • 8 Green Onions (Scallions)
  • 4 Fresh Mixed-Color Chilies
  • 4 Bok Choy, 8 oz
  • 4 tbsp. Hoisin Sauce
  • 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 grees 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.
Manage

Old-Fashioned Oatmeal

Prep time: 0 min
Cook time: 15 min
Total time: 15 min
Servings: 3
  • 3 c. Water
  • 3/8 tsp. Sea Salt
  • 3/2 c. Rolled Oats
  • 6 tbsp. Milk
  • 3 tsp. Honey
  • 3 tsp. Cinnamon
  • Combine water (or milk) and salt in a small saucepan. Bring to a boil.
  • Stir in oats and reduce heat to medium; cook, stirring occasionally, for 5 minutes.
  • Remove from heat, cover and let stand for 2 to 3 minutes.
  • Top with milk, sweetener, cinnamon, dried fruits or nuts, if desired.
  • Combinations to try: 1 soft-boiled egg + 1/3 cup sauteed spinach + 1 teaspoon chili crisp or togarashi seasoning (omit honey and cinnamon from base recipe) 1/4 cup shredded carrot + 1 tablespoon chopped toasted walnuts + 1 tablespoon golden raisins + 1/4 teaspoon cinnamon 1/2 medium banana, sliced + 1 tablespoon peanut butter + 1 teaspoon chia seeds + 1 teaspoon brown sugar 1/4 cup blueberries + 1 tablespoon toasted coconut flakes + 1 tablespoon chopped toasted macadamia nuts + 1 teaspoon honey 1/4 cup sliced peaches + 2 tablespoons cinnamon granola + 2 tablespoons vanilla yogurt
Manage

Peas, Beans, Chili, & Mint

Prep time: 10 min
Cook time: 0 min
Total time: 10 min
Servings: 4
  • 1/2 oz. 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
  • 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.

Lunch

Manage

Colcannon

Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Servings: 3
  • 1 lb. Potatoes, peeled and boiled
  • 1 lb. Fresh Cabbage | Fresh Kale, cooked
  • 2 tbsp. Butter
  • 1 Onions, finly chopped
  • 1 tsp. Butter, to serve
  • 1 tbsp. Milk, if needed
  • 1/8 tsp. Salt & Black Pepper
  • Mash the potatoes. Chop the kale or cabbage, add it to the potatoes and mix. Stir in a little milk if the mash if too stiff.
  • Melt a little butter in a frying pan over a medium heat and add the onion. Cook for 3-4 minutes until softened. Remove and mix well with the potato and kale or cabbage.
  • Add the remainder of the butter to the hot pan. When very hot, turn the potato mixture on to the pan and spread it out. Fry until brown, then cut it roughly into pices and continue frying until they are crisp and brown.
  • Serve in bowls or as a side dish, with plenty of butter.
Manage

Buttermilk Pancakes

Prep time: 2 min
Cook time: 12 min
Total time: 14 min
Servings: 4
  • 2 c. All-Purpose Flour
  • 3/2 tsp. Baking Soda
  • 3 tbsp. Granulated Sugar
  • 5/4 c. Milk (buttermilk)
  • 1 tbsp. Butter
  • 1 tbsp. Vegetable Oil, or Shortening in place of Butter and Oil
  • 1/4 c. Honey, to serve
  • 1 Eggs
  • In a food processor or a large mixing bowl, mix together the plain flour, the baking soda and enough sugar to taste. Add the egg, blend or stir to mix, then gradually pour in just enough of the buttermilk to make a thick, smooth batter.
  • Heat a heavy pan and add the butter and oil, or fat. Place spoonfuls of the batter on to the hot pan and cook for 2-3 minutes until bubbles rise to the surface. Flip the pancakes over and cook for a further 2-3 minutes. Remove from the pan and serve warm with honey.
Manage

Mexican Tacos

Prep time: 8 min
Cook time: 8 min
Total time: 16 min
Servings: 4
  • 1 tbsp. Olive Oil
  • 9 oz. Lean Ground Beef | Lean Ground Turkey
  • 2 Garlic Cloves, crushed
  • 1 tsp. Cumin, ground
  • 1 tsp. Chili Powder
  • 8 Taco Shells
  • 1/2 Head of Iceberg Lettuce, shredded
  • 1 Onions, thinly sliced
  • 2 Red Tomatoes, chopped in chunks
  • 1 Avocados, stoned (pitted) and sliced
  • 4 tbsp. Sour Cream
  • 1 c. Crumbled Queso Blanco | Crumbled Anjeado Cheese | Grated Chedder Cheese | Grated Monterey Jack Cheese
  • 1/4 tsp. Salt & Black Pepper
  • Heat the oil in a frying pan. Add the meat, with the garlic and spices, and brown over a medium heat, stirring frequently to break up any lumps. Season, cook for 5 minutes, then set aside to cool slightly.
  • Meanwhile, warm the taco shells according to the instructions on the packet. Do not let them get too crisp. Spoon the lettuce, onion, tomatoes and avocado slices into the taco shells. Top with sour cream followed by the minced beef or turkey mixture.
  • Sprinkle the crumbled or grated cheese into the tacos and serve immediately. Tacos are eaten with the fingers, so have plenty of paper napkins to hand.

Dinner

Manage

Chicken Fried Rice

Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Servings: 4
  • 2 tbsp. Peanut Oil
  • 1 Onions, finely chopped
  • 2 Garlic Cloves, chopped
  • 1 tbsp. Ginger, peeled and grated
  • 8 oz. Boneless Skinless Chicken Breast Fillets, cut into 1cm/½in dice
  • 4 c. Enriched Long Grain Rice, cold cooked
  • 1 Red Bell Peppers, seeded and sliced
  • 1 c. Canned Corn, drained
  • 1 tsp. Chili Oil
  • 1 tsp. Curry Powder
  • 2 Eggs, beaten
  • 1/8 tsp. Salt
  • 2 Green Onions (Scallions), shredded, to garnish
  • Heat the oil in a wok. Add the onion and stir-fry over a medium heat for 1 minute, then add the garlic and ginger and stir-fry for 2 minutes more.
  • Push the onion mixture to the sides of the wok, where it will keep warm but not cook, add the chicken to the centre and stir-fry for 2 minutes. Add the rice and toss well. Stir-fry over a high heat for about 3 minutes more, until the chicken is cooked through.
  • Stir in the sliced red pepper, corn, chilli oil and curry powder, with salt to taste. Toss over the heat for 1 minute. Stir in the beaten eggs and cook for 1 minute more, while the eggs lightly cook. Garnish with the spring onion shreds and serve.
Manage

Baked Saffron Rice

Prep time: 6 min
Cook time: 20 min
Total time: 26 min
Servings: 4
  • 2 Red Onions
  • 1/2 tsp. Saffron
  • 4 tbsp. Natural (Plain) Yogurt
  • 4 tbsp. Sun-Dried Tomato Paste
  • 4/3 c. White Basmati Rice
  • Preheat the oven to 400°F. Peel and finely chop the red onions. Place a 12x10-inch roasting pan on a high heat on the stove, pour in 1 tablespoon of olive oil, add the onions, and fry for 4 minutes, or until soft and sweet, stirring regularly. Meanwhile, place half the saffron in 2½ cups of boiling kettle water. In a bowl, cover the remaining saffron with 1 tablespoon of boiling water, steep for 10 seconds, then mix with the yogurt and put aside.
  • Stir the tomato paste, rice, and a pinch of sea salt and black pepper into the onion pan, then pour in the saffron water and bring to a boil. Once boiling, carefully transfer to the oven for 15 minutes, or until the rice has absorbed all the liquid, fluffed up beautifully, and is golden and crisp on top.
  • Spoon the saffron yogurt over the rice, drizzle it all with 1 tablespoon of extra virgin olive oil, fork and mix it all together, and dish up.

Sides

Manage

Tandori Chicken Kebabs

Prep time: 18 min
Cook time: 12 min
Total time: 30 min
Servings: 4
  • 4 Boneless Skinless Chicken Breast Fillets
  • 1/2 Lemons, juiced
  • 3 tbsp. Tandori Paste
  • 3 tbsp. Natural (Plain) Yogurt
  • 1 Garlic Cloves, crushed
  • 1 tbsp. Onions, cut into wedges and separated into layers
  • 2 tbsp. Fresh Cilantro (Coriander)
  • 1 tsp. Fresh Cilantro (Coriander), to garnish
  • 1/8 tsp. Salt & Black Pepper
  • Chop the chicken breasts into 3.5cm/1in cubes, place in a bowl and add the lemon juice, tandori paste, yogurt, garlic, coriander and seasoning. Mix well. Cover and set aside for 15 minutes.
  • Preheat the grill (broiler). Thread alternate pieces of chicken and onion on to four skewers (pre-soaked in water if wooden).
  • Brush the onion with a little oil, lay the kebabs on a grill (broiling) rack and cook under a high heat for 10-12 minutes, turning once. Garnish the kebabs with fresh coriander and serve at once with pilau rice and naan bread.
Manage

Stewed Okra with Tomatoes

Prep time: 2 min
Cook time: 25 min
Total time: 27 min
Servings: 4
  • 14 oz. Red Tomatoes, chopped, with onions and garlic
  • 6 tbsp. Fresh Cilantro (Coriander), chopped
  • 7/4 lb. Fresh Okra | Frozen Okra, thawed
  • 1/4 tsp. Cinnamon
  • 1/4 tsp. Cumin
  • 1/4 tsp. Garlic Cloves, diced
  • 1/8 tsp. Salt & Black Pepper
  • Heat the tomatoes and the cinnamon, cumin and cloves with half the coriander in a pan, then season to taste with salt and freshly ground black pepper and bring to the boil.
  • Add the okra and cook, stirring constantly, for 1-2 minutes. Reduce the heat to low, then simmer, stirring occasionally, for 20 minutes, until the okra is tender.
  • Taste for spicing and seasoning, and adjust if necessary, adding more of any one spice, salt or pepper to taste. Stir in the remaining coriander. Serve hot, warm or cold.
Manage

Creamy Pasta with Asparagus & Peas

Prep time: 5 min
Cook time: 12 min
Total time: 17 min
Servings: 4
  • 2 c. Fusilli Pasta
  • 1 c. Fusilli Pasta, frozen peas
  • 2 c. Asparagus Spears, woody ends removed, cut into lengths
  • 1 c. Lemons, zested and juiced
  • 1 c. Shredded Chedder Cheese, with chives
  • 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 veg.
  • Return the pasta and veg 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.
Manage

Grilled Fattoush Salad

Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Servings: 4
  • 3/2 tbsp. Sumac
  • 3 Red Onions
  • 2 English Cucumbers
  • 12 oz. Mixed-Color Cherry Tomatoes
  • 4 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 1/2-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 3/4-inch strips, then toast on the grill pan. Toss everything together, season to perfection and serve straight away.

Snacks

Manage

Exercise Recovery Smoothie

Prep time: 5 min
Cook time: 0 min
Total time: 5 min
Servings: 3
  • 3/2 c. Frozen Blueberries | Frozen Blackberries
  • 3/2 c. Cantaloupe Melon, seeded and peeled
  • 3/4 c. Protein Powder, unflavored or vanilla (see link in introduction)
  • 3 tsp. Flax Seeds
  • 3/4 c. Almonds
  • 3 c. Coconut Water
  • 3/8 tsp. Pink Himalayan Salt
  • 6 Ice Cubes
  • Place all the ingredients into a high-speed blender and blend until completely smooth. Serve immediately.
Manage

Hummus and Crackers

Prep time: 1 min
Cook time: 0 min
Total time: 1 min
Servings: 2
  • 1/2 c. Sabra Classic Hummus
  • 1/2 oz. Crackers
  • Dip the crackers in the hummus. Enjoy!
Manage

Oven Baked Beet Chips

Prep time: 35 min
Cook time: 55 min
Total time: 90 min
Servings: 4
  • 4 Beets, thinly sliced
  • 2 tbsp. Extra Virgin Olive Oil
  • 1/4 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 EVOO and sea salt. Toss. Let sit for 30 minutes.
  • Preheat oven to 300 degrees. Place beets on a greased baking sheet. Bake at 300 degrees 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.
Manage

Hard Boiled Eggs

Prep time: 2 min
Cook time: 10 min
Total time: 12 min
Servings: 3
  • 3 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.
Manage

Dark Chocolate-Covered Almonds

Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Servings: 4
  • 3/4 c. Dark Chocolate Chips (70%)
  • 3/2 c. Almonds
  • 1/4 tsp. Sea Salt
  • Line a baking sheet with parchment paper.
  • Place chocolate chips in a medium-sized microwave-safe bowl. Microwave in 30-second increments, stirring in between, until fully melted.
  • Add almonds to the bowl and toss to coat in melted chocolate.
  • Transfer almonds one-by-one to prepared baking sheet, leaving any excess chocolate in the bowl. Sprinkle lightly with sea salt.
  • Refrigerate until set, about 30 minutes. Enjoy 1/4 cup per serving. Store almonds for future snacking in an airtight container in the refrigerator for up to 2 weeks.
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12/22/2024: Building feast with options Allergens=Dairy
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Nutrients for Breakfast:
Vanadium, Lithium, Proteins, Carbohydrates, NetCarbohydrates, Starch, Oligosaccharides, SolubleFiber, InsolubleFiber, DietaryFiber, Calcium, Chloride, Chromium, Copper, Fluoride, Iodine, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sulfur, Boron, VitaminB1, VitaminB2, VitaminB3, VitaminB5, VitaminB6, VitaminB7, VitaminB9, VitaminB12, VitaminA, VitaminC, NonProvitaminACarotenoids, AlphaCarotene, BetaCarotene, ProvitaminACarotenoids, Carotenoids, Flavanoids, NonFlavanoids, Polyphenols, Retinol, VitaminD2, VitaminD3, VitaminD, VitaminE, VitaminK1, VitaminK2, VitaminK, Zinc, Choline, Betaine, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Iron, Calories, Fats, Sodium, DietaryCholesterol, Sugar, MonounsaturatedFats, Omega3, Omega6, PolyunsaturatedFats, UnsaturatedFats, SaturatedFats, TransFats
Nutrient targets RDA for Breakfast:
[Vanadium, 5.444444444444444E-05]
[Lithium, 2.654371653279786]
[Proteins, 50.62255299698388]
[Carbohydrates, 181.7640232254072]
[NetCarbohydrates, 184.20469929714446]
[Starch, 348.97252012520084]
[Oligosaccharides, 2.7222222222222223]
[SolubleFiber, 54.44444444444444]
[InsolubleFiber, 81.66666666666667]
[DietaryFiber, 101.7398312223917]
[Calcium, 1.418424385150285]
[Chloride, 2.177777777777778]
[Chromium, 6.805555555555555E-05]
[Copper, 0.0024498761705177667]
[Fluoride, 0.006797866828012874]
[Iodine, 0.0004083333333333333]
[Magnesium, 0.9056321620879898]
[Manganese, 0.004580616831644317]
[Molybdenum, 0.0001225]
[Phosphorus, 1.5469820175257132]
[Potassium, 6.2255528875570825]
[Selenium, 0.00011429066986124403]
[Sulfur, 2.313888888888889]
[Boron, 0.0054444444444444445]
[VitaminB1, 0.0028449377085541586]
[VitaminB2, 0.0024909890282513595]
[VitaminB3, 0.036541326342543375]
[VitaminB5, 0.011543755912940866]
[VitaminB6, 0.003169465519430044]
[VitaminB7, 8.166666666666665E-05]
[VitaminB9, 0.0010043623186391118]
[VitaminB12, 5.524617398063998E-06]
[VitaminA, -0.00159754094937654]
[VitaminC, 0.1848220464867264]
[NonProvitaminACarotenoids, 0.025885692012494424]
[AlphaCarotene, 0.026471900631511554]
[BetaCarotene, 0.025255382754750894]
[ProvitaminACarotenoids, 0.02450506116404022]
[Carotenoids, 0.02316853095431242]
[Flavanoids, 0.0027222222222222222]
[NonFlavanoids, 0.0027222222222222222]
[Polyphenols, 0.0027222222222222222]
[Retinol, 0.0016485689937793635]
[VitaminD2, 5.444444444444444E-05]
[VitaminD3, 5.434354074457535E-05]
[VitaminD, 5.232516979491778E-05]
[VitaminE, 0.036539572087377035]
[VitaminK1, 0.000245]
[VitaminK2, 0.000245]
[VitaminK, 0.000227779460285637]
[Zinc, 0.024070215460904668]
[Choline, 1.0999847356258097]
[Betaine, 1.3609769750885485]
[Histidine, 0.7903494714130009]
[Isoleucine, 0.47714152051193476]
[Leucine, -1.0246683800369383]
[Lysine, -0.08971508297047187]
[Phenylalanine, 0.4404076861174388]
[Methionine, 0.8419856321268151]
[Threonine, 0.5552201530979715]
[Tryptophan, 1.0782016624536883]
[Valine, 0.14363061848687564]
[Arginine, 0.28337752705452146]
[Glycine, 0.7930340109604525]
[Iron, 0.03462132754703458]
[Calories, 2479.541297731806]
[Fats, -6.905579441043033]
[Sodium, 1.6235235194075768]
[DietaryCholesterol, 1]
[Sugar, 32.33208360318124]
[MonounsaturatedFats, 42.41491776294393]
[Omega3, 60.2802620497034]
[Omega6, 58.4897465181324]
[PolyunsaturatedFats, 53.18999748028515]
[UnsaturatedFats, 88.10632266962521]
[SaturatedFats, 38.80016349915021]
[TransFats, 5.46749272975069]
Nutrient targets TUL for Breakfast:
[Vanadium, 0.0027222222222222222]
[Lithium, 67.98770498661312]
[Proteins, 390.9003307747617]
[Carbohydrates, 453.9862454476294]
[NetCarbohydrates, 184.20469929714446]
[Starch, 348.97252012520084]
[Oligosaccharides, 2.7222222222222223]
[SolubleFiber, 54.44444444444444]
[InsolubleFiber, 81.66666666666667]
[DietaryFiber, 101.7398312223917]
[Calcium, 1.418424385150285]
[Chloride, 2.177777777777778]
[Chromium, 6.805555555555555E-05]
[Copper, 0.0024498761705177667]
[Fluoride, 0.027214533494679543]
[Iodine, 0.0004083333333333333]
[Magnesium, 0.9056321620879898]
[Manganese, 0.004580616831644317]
[Molybdenum, 0.0001225]
[Phosphorus, 1.5469820175257132]
[Potassium, 6.2255528875570825]
[Selenium, 0.0010534573365279106]
[Sulfur, 2.313888888888889]
[Boron, 0.05444444444444445]
[VitaminB1, 0.0028449377085541586]
[VitaminB2, 0.0024909890282513595]
[VitaminB3, 0.036541326342543375]
[VitaminB5, 0.011543755912940866]
[VitaminB6, 0.003169465519430044]
[VitaminB7, 8.166666666666665E-05]
[VitaminB9, 0.0010043623186391118]
[VitaminB12, 5.524617398063998E-06]
[VitaminA, 0.004663570161734572]
[VitaminC, 0.1848220464867264]
[NonProvitaminACarotenoids, 0.27088569201249446]
[AlphaCarotene, 0.27147190063151155]
[BetaCarotene, 0.2702553827547509]
[ProvitaminACarotenoids, 0.2695050611640402]
[Carotenoids, 0.2681685309543125]
[Flavanoids, 0.027222222222222224]
[NonFlavanoids, 0.027222222222222224]
[Polyphenols, 0.027222222222222224]
[Retinol, 0.007909680104890475]
[VitaminD2, 0.0002722222222222222]
[VitaminD3, 0.0002721213185223531]
[VitaminD, 0.00027010294757269553]
[VitaminE, 0.036539572087377035]
[VitaminK1, 0.000245]
[VitaminK2, 0.000245]
[VitaminK, 0.000227779460285637]
[Zinc, 0.024070215460904668]
[Choline, 9.266651402292476]
[Betaine, 9.527643641755215]
[Histidine, 26.651460582524113]
[Isoleucine, 26.338252631623046]
[Leucine, 24.83644273107417]
[Lysine, 25.771396028140643]
[Phenylalanine, 26.30151879722855]
[Methionine, 26.703096743237925]
[Threonine, 26.416331264209084]
[Tryptophan, 26.9393127735648]
[Valine, 26.004741729597985]
[Arginine, 26.144488638165633]
[Glycine, 26.65414512207156]
[Iron, 0.10812132754703459]
[Calories, 3023.9857421762504]
[Fats, 83.83516129969767]
[Sodium, 3.8013012971853546]
[DietaryCholesterol, 1]
[Sugar, 113.9987502698479]
[MonounsaturatedFats, 42.41491776294393]
[Omega3, 60.2802620497034]
[Omega6, 58.4897465181324]
[PolyunsaturatedFats, 53.18999748028515]
[UnsaturatedFats, 88.10632266962521]
[SaturatedFats, 38.80016349915021]
[TransFats, 5.46749272975069]
Nutrients for Lunch:
Vanadium, Lithium, Proteins, Carbohydrates, NetCarbohydrates, Starch, Oligosaccharides, SolubleFiber, InsolubleFiber, DietaryFiber, Calcium, Chloride, Chromium, Copper, Fluoride, Iodine, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sulfur, Boron, VitaminB1, VitaminB2, VitaminB3, VitaminB5, VitaminB6, VitaminB7, VitaminB9, VitaminB12, VitaminA, VitaminC, NonProvitaminACarotenoids, AlphaCarotene, BetaCarotene, ProvitaminACarotenoids, Carotenoids, Flavanoids, NonFlavanoids, Polyphenols, Retinol, VitaminD2, VitaminD3, VitaminD, VitaminE, VitaminK1, VitaminK2, VitaminK, Zinc, Choline, Betaine, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Iron, Calories, Fats, Sodium, DietaryCholesterol, Sugar, MonounsaturatedFats, Omega3, Omega6, PolyunsaturatedFats, UnsaturatedFats, SaturatedFats, TransFats
Nutrient targets RDA for Lunch:
[Vanadium, 7.622222222222221E-05]
[Lithium, 3.7161203145917]
[Proteins, 70.87157419577743]
[Carbohydrates, 254.46963251557003]
[NetCarbohydrates, 257.8865790160022]
[Starch, 488.56152817528107]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 142.43576371134836]
[Calcium, 1.9857941392103988]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0034298266387248733]
[Fluoride, 0.009517013559218022]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2678850269231856]
[Manganese, 0.006412863564302043]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.165774824535998]
[Potassium, 8.715774042579914]
[Selenium, 0.00016000693780574162]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.003982912791975822]
[VitaminB2, 0.003487384639551903]
[VitaminB3, 0.051157856879560724]
[VitaminB5, 0.01616125827811721]
[VitaminB6, 0.004437251727202061]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0014061072460947563]
[VitaminB12, 7.734464357289595E-06]
[VitaminA, -0.0022365573291271558]
[VitaminC, 0.2587508650814169]
[NonProvitaminACarotenoids, 0.03623996881749219]
[AlphaCarotene, 0.03706066088411617]
[BetaCarotene, 0.035357535856651245]
[ProvitaminACarotenoids, 0.03430708562965631]
[Carotenoids, 0.03243594333603739]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.0023079965912911086]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.608095704240548E-05]
[VitaminD, 7.325523771288489E-05]
[VitaminE, 0.05115540092232785]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003188912443998918]
[Zinc, 0.033698301645266535]
[Choline, 1.5399786298761333]
[Betaine, 1.9053677651239678]
[Histidine, 1.1064892599782012]
[Isoleucine, 0.6679981287167086]
[Leucine, -1.4345357320517134]
[Lysine, -0.1256011161586606]
[Phenylalanine, 0.6165707605644143]
[Methionine, 1.178779884977541]
[Threonine, 0.77730821433716]
[Tryptophan, 1.5094823274351634]
[Valine, 0.20108286588162588]
[Arginine, 0.39672853787633]
[Glycine, 1.1102476153446335]
[Iron, 0.04846985856584841]
[Calories, 3471.357816824528]
[Fats, -9.667811217460244]
[Sodium, 2.2729329271706074]
[DietaryCholesterol, 1]
[Sugar, 45.264917044453725]
[MonounsaturatedFats, 59.38088486812149]
[Omega3, 84.39236686958476]
[Omega6, 81.88564512538535]
[PolyunsaturatedFats, 74.4659964723992]
[UnsaturatedFats, 123.34885173747529]
[SaturatedFats, 54.32022889881029]
[TransFats, 7.654489821650966]
Nutrient targets TUL for Lunch:
[Vanadium, 0.003811111111111111]
[Lithium, 95.18278698125836]
[Proteins, 547.2604630846663]
[Carbohydrates, 635.580743626681]
[NetCarbohydrates, 257.8865790160022]
[Starch, 488.56152817528107]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 142.43576371134836]
[Calcium, 1.9857941392103988]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0034298266387248733]
[Fluoride, 0.03810034689255136]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2678850269231856]
[Manganese, 0.006412863564302043]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.165774824535998]
[Potassium, 8.715774042579914]
[Selenium, 0.0014748402711390746]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.003982912791975822]
[VitaminB2, 0.003487384639551903]
[VitaminB3, 0.051157856879560724]
[VitaminB5, 0.01616125827811721]
[VitaminB6, 0.004437251727202061]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0014061072460947563]
[VitaminB12, 7.734464357289595E-06]
[VitaminA, 0.0065289982264284]
[VitaminC, 0.2587508650814169]
[NonProvitaminACarotenoids, 0.37923996881749217]
[AlphaCarotene, 0.38006066088411616]
[BetaCarotene, 0.3783575358566512]
[ProvitaminACarotenoids, 0.3773070856296563]
[Carotenoids, 0.3754359433360374]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.011073552146846665]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.0003809698459312943]
[VitaminD, 0.00037814412660177373]
[VitaminE, 0.05115540092232785]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003188912443998918]
[Zinc, 0.033698301645266535]
[Choline, 12.973311963209465]
[Betaine, 13.338701098457301]
[Histidine, 37.31204481553375]
[Isoleucine, 36.87355368427226]
[Leucine, 34.771019823503835]
[Lysine, 36.07995443939689]
[Phenylalanine, 36.82212631611997]
[Methionine, 37.38433544053309]
[Threonine, 36.98286376989272]
[Tryptophan, 37.71503788299072]
[Valine, 36.40663842143718]
[Arginine, 36.602284093431884]
[Glycine, 37.31580317090018]
[Iron, 0.15136985856584842]
[Calories, 4233.58003904675]
[Fats, 117.36922581957674]
[Sodium, 5.321821816059496]
[DietaryCholesterol, 1]
[Sugar, 159.59825037778705]
[MonounsaturatedFats, 59.38088486812149]
[Omega3, 84.39236686958476]
[Omega6, 81.88564512538535]
[PolyunsaturatedFats, 74.4659964723992]
[UnsaturatedFats, 123.34885173747529]
[SaturatedFats, 54.32022889881029]
[TransFats, 7.654489821650966]
Nutrients for Dinner:
Vanadium, Lithium, Proteins, Carbohydrates, NetCarbohydrates, Starch, Oligosaccharides, SolubleFiber, InsolubleFiber, DietaryFiber, Calcium, Chloride, Chromium, Copper, Fluoride, Iodine, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sulfur, Boron, VitaminB1, VitaminB2, VitaminB3, VitaminB5, VitaminB6, VitaminB7, VitaminB9, VitaminB12, VitaminA, VitaminC, NonProvitaminACarotenoids, AlphaCarotene, BetaCarotene, ProvitaminACarotenoids, Carotenoids, Flavanoids, NonFlavanoids, Polyphenols, Retinol, VitaminD2, VitaminD3, VitaminD, VitaminE, VitaminK1, VitaminK2, VitaminK, Zinc, Choline, Betaine, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Iron, Calories, Fats, Sodium, DietaryCholesterol, Sugar, MonounsaturatedFats, Omega3, Omega6, PolyunsaturatedFats, UnsaturatedFats, SaturatedFats, TransFats
Nutrient targets RDA for Dinner:
[Vanadium, 7.622222222222221E-05]
[Lithium, 3.7161203145917]
[Proteins, 70.87157419577743]
[Carbohydrates, 254.46963251557003]
[NetCarbohydrates, 257.8865790160022]
[Starch, 488.56152817528107]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 142.43576371134836]
[Calcium, 1.9857941392103988]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0034298266387248733]
[Fluoride, 0.009517013559218022]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2678850269231856]
[Manganese, 0.006412863564302043]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.165774824535998]
[Potassium, 8.715774042579914]
[Selenium, 0.00016000693780574162]
[Sulfur, 3.239444444444444]
[Boron, 0.007622222222222222]
[VitaminB1, 0.003982912791975822]
[VitaminB2, 0.003487384639551903]
[VitaminB3, 0.051157856879560724]
[VitaminB5, 0.01616125827811721]
[VitaminB6, 0.004437251727202061]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0014061072460947563]
[VitaminB12, 7.734464357289595E-06]
[VitaminA, -0.0022365573291271558]
[VitaminC, 0.2587508650814169]
[NonProvitaminACarotenoids, 0.03623996881749219]
[AlphaCarotene, 0.03706066088411617]
[BetaCarotene, 0.035357535856651245]
[ProvitaminACarotenoids, 0.03430708562965631]
[Carotenoids, 0.03243594333603739]
[Flavanoids, 0.003811111111111111]
[NonFlavanoids, 0.003811111111111111]
[Polyphenols, 0.003811111111111111]
[Retinol, 0.0023079965912911086]
[VitaminD2, 7.622222222222221E-05]
[VitaminD3, 7.608095704240548E-05]
[VitaminD, 7.325523771288489E-05]
[VitaminE, 0.05115540092232785]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003188912443998918]
[Zinc, 0.033698301645266535]
[Choline, 1.5399786298761333]
[Betaine, 1.9053677651239678]
[Histidine, 1.1064892599782012]
[Isoleucine, 0.6679981287167086]
[Leucine, -1.4345357320517134]
[Lysine, -0.1256011161586606]
[Phenylalanine, 0.6165707605644143]
[Methionine, 1.178779884977541]
[Threonine, 0.77730821433716]
[Tryptophan, 1.5094823274351634]
[Valine, 0.20108286588162588]
[Arginine, 0.39672853787633]
[Glycine, 1.1102476153446335]
[Iron, 0.04846985856584841]
[Calories, 3471.357816824528]
[Fats, -9.667811217460244]
[Sodium, 2.2729329271706074]
[DietaryCholesterol, 1]
[Sugar, 45.264917044453725]
[MonounsaturatedFats, 59.38088486812149]
[Omega3, 84.39236686958476]
[Omega6, 81.88564512538535]
[PolyunsaturatedFats, 74.4659964723992]
[UnsaturatedFats, 123.34885173747529]
[SaturatedFats, 54.32022889881029]
[TransFats, 7.654489821650966]
Nutrient targets TUL for Dinner:
[Vanadium, 0.003811111111111111]
[Lithium, 95.18278698125836]
[Proteins, 547.2604630846663]
[Carbohydrates, 635.580743626681]
[NetCarbohydrates, 257.8865790160022]
[Starch, 488.56152817528107]
[Oligosaccharides, 3.811111111111111]
[SolubleFiber, 76.22222222222221]
[InsolubleFiber, 114.33333333333333]
[DietaryFiber, 142.43576371134836]
[Calcium, 1.9857941392103988]
[Chloride, 3.048888888888889]
[Chromium, 9.527777777777776E-05]
[Copper, 0.0034298266387248733]
[Fluoride, 0.03810034689255136]
[Iodine, 0.0005716666666666666]
[Magnesium, 1.2678850269231856]
[Manganese, 0.006412863564302043]
[Molybdenum, 0.00017149999999999997]
[Phosphorus, 2.165774824535998]
[Potassium, 8.715774042579914]
[Selenium, 0.0014748402711390746]
[Sulfur, 3.239444444444444]
[Boron, 0.07622222222222222]
[VitaminB1, 0.003982912791975822]
[VitaminB2, 0.003487384639551903]
[VitaminB3, 0.051157856879560724]
[VitaminB5, 0.01616125827811721]
[VitaminB6, 0.004437251727202061]
[VitaminB7, 0.00011433333333333331]
[VitaminB9, 0.0014061072460947563]
[VitaminB12, 7.734464357289595E-06]
[VitaminA, 0.0065289982264284]
[VitaminC, 0.2587508650814169]
[NonProvitaminACarotenoids, 0.37923996881749217]
[AlphaCarotene, 0.38006066088411616]
[BetaCarotene, 0.3783575358566512]
[ProvitaminACarotenoids, 0.3773070856296563]
[Carotenoids, 0.3754359433360374]
[Flavanoids, 0.03811111111111111]
[NonFlavanoids, 0.03811111111111111]
[Polyphenols, 0.03811111111111111]
[Retinol, 0.011073552146846665]
[VitaminD2, 0.00038111111111111104]
[VitaminD3, 0.0003809698459312943]
[VitaminD, 0.00037814412660177373]
[VitaminE, 0.05115540092232785]
[VitaminK1, 0.00034299999999999993]
[VitaminK2, 0.00034299999999999993]
[VitaminK, 0.0003188912443998918]
[Zinc, 0.033698301645266535]
[Choline, 12.973311963209465]
[Betaine, 13.338701098457301]
[Histidine, 37.31204481553375]
[Isoleucine, 36.87355368427226]
[Leucine, 34.771019823503835]
[Lysine, 36.07995443939689]
[Phenylalanine, 36.82212631611997]
[Methionine, 37.38433544053309]
[Threonine, 36.98286376989272]
[Tryptophan, 37.71503788299072]
[Valine, 36.40663842143718]
[Arginine, 36.602284093431884]
[Glycine, 37.31580317090018]
[Iron, 0.15136985856584842]
[Calories, 4233.58003904675]
[Fats, 117.36922581957674]
[Sodium, 5.321821816059496]
[DietaryCholesterol, 1]
[Sugar, 159.59825037778705]
[MonounsaturatedFats, 59.38088486812149]
[Omega3, 84.39236686958476]
[Omega6, 81.88564512538535]
[PolyunsaturatedFats, 74.4659964723992]
[UnsaturatedFats, 123.34885173747529]
[SaturatedFats, 54.32022889881029]
[TransFats, 7.654489821650966]
Nutrients for Sides:
Vanadium, Lithium, Proteins, Carbohydrates, NetCarbohydrates, Starch, Oligosaccharides, SolubleFiber, InsolubleFiber, DietaryFiber, Calcium, Chloride, Chromium, Copper, Fluoride, Iodine, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sulfur, Boron, VitaminB1, VitaminB2, VitaminB3, VitaminB5, VitaminB6, VitaminB7, VitaminB9, VitaminB12, VitaminA, VitaminC, NonProvitaminACarotenoids, AlphaCarotene, BetaCarotene, ProvitaminACarotenoids, Carotenoids, Flavanoids, NonFlavanoids, Polyphenols, Retinol, VitaminD2, VitaminD3, VitaminD, VitaminE, VitaminK1, VitaminK2, VitaminK, Zinc, Choline, Betaine, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Iron, Calories, Fats, Sodium, DietaryCholesterol, Sugar, MonounsaturatedFats, Omega3, Omega6, PolyunsaturatedFats, UnsaturatedFats, SaturatedFats, TransFats
Nutrient targets RDA for Sides:
[Vanadium, 4.355555555555555E-05]
[Lithium, 2.1234973226238285]
[Proteins, 40.498042397587106]
[Carbohydrates, 145.41121858032574]
[NetCarbohydrates, 147.36375943771557]
[Starch, 279.1780161001607]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 81.39186497791336]
[Calcium, 1.134739508120228]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019599009364142136]
[Fluoride, 0.0054382934624103]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7245057296703918]
[Manganese, 0.0036644934653154533]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2375856140205705]
[Potassium, 4.980442310045666]
[Selenium, 9.143253588899522E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.002275950166843327]
[VitaminB2, 0.0019927912226010876]
[VitaminB3, 0.029233061074034703]
[VitaminB5, 0.009235004730352693]
[VitaminB6, 0.002535572415544035]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0008034898549112894]
[VitaminB12, 4.419693918451198E-06]
[VitaminA, -0.001278032759501232]
[VitaminC, 0.1478576371893811]
[NonProvitaminACarotenoids, 0.02070855360999554]
[AlphaCarotene, 0.021177520505209244]
[BetaCarotene, 0.020204306203800714]
[ProvitaminACarotenoids, 0.019604048931232177]
[Carotenoids, 0.018534824763449937]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.0013188551950234907]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.347483259566028E-05]
[VitaminD, 4.1860135835934225E-05]
[VitaminE, 0.029231657669901632]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00018222356822850962]
[Zinc, 0.019256172368723734]
[Choline, 0.8799877885006477]
[Betaine, 1.088781580070839]
[Histidine, 0.6322795771304007]
[Isoleucine, 0.3817132164095478]
[Leucine, -0.8197347040295506]
[Lysine, -0.0717720663763775]
[Phenylalanine, 0.35232614889395103]
[Methionine, 0.673588505701452]
[Threonine, 0.4441761224783772]
[Tryptophan, 0.8625613299629507]
[Valine, 0.11490449478950052]
[Arginine, 0.22670202164361716]
[Glycine, 0.634427208768362]
[Iron, 0.027697062037627663]
[Calories, 1983.6330381854448]
[Fats, -5.524463552834426]
[Sodium, 1.2988188155260614]
[DietaryCholesterol, 1]
[Sugar, 25.86566688254499]
[MonounsaturatedFats, 33.931934210355145]
[Omega3, 48.22420963976272]
[Omega6, 46.79179721450592]
[PolyunsaturatedFats, 42.551997984228116]
[UnsaturatedFats, 70.48505813570017]
[SaturatedFats, 31.04013079932017]
[TransFats, 4.373994183800552]
Nutrient targets TUL for Sides:
[Vanadium, 0.002177777777777778]
[Lithium, 54.39016398929049]
[Proteins, 312.72026461980937]
[Carbohydrates, 363.1889963581035]
[NetCarbohydrates, 147.36375943771557]
[Starch, 279.1780161001607]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 81.39186497791336]
[Calcium, 1.134739508120228]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019599009364142136]
[Fluoride, 0.021771626795743633]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7245057296703918]
[Manganese, 0.0036644934653154533]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2375856140205705]
[Potassium, 4.980442310045666]
[Selenium, 0.0008427658692223284]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.002275950166843327]
[VitaminB2, 0.0019927912226010876]
[VitaminB3, 0.029233061074034703]
[VitaminB5, 0.009235004730352693]
[VitaminB6, 0.002535572415544035]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0008034898549112894]
[VitaminB12, 4.419693918451198E-06]
[VitaminA, 0.0037308561293876575]
[VitaminC, 0.1478576371893811]
[NonProvitaminACarotenoids, 0.21670855360999555]
[AlphaCarotene, 0.21717752050520925]
[BetaCarotene, 0.21620430620380074]
[ProvitaminACarotenoids, 0.2156040489312322]
[Carotenoids, 0.21453482476344998]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.00632774408391238]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021769705481788248]
[VitaminD, 0.00021608235805815643]
[VitaminE, 0.029231657669901632]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00018222356822850962]
[Zinc, 0.019256172368723734]
[Choline, 7.413321121833981]
[Betaine, 7.622114913404173]
[Histidine, 21.32116846601929]
[Isoleucine, 21.070602105298434]
[Leucine, 19.869154184859337]
[Lysine, 20.617116822512514]
[Phenylalanine, 21.04121503778284]
[Methionine, 21.36247739459034]
[Threonine, 21.13306501136727]
[Tryptophan, 21.55145021885184]
[Valine, 20.80379338367839]
[Arginine, 20.915590910532508]
[Glycine, 21.323316097657248]
[Iron, 0.08649706203762766]
[Calories, 2419.188593741]
[Fats, 67.06812903975815]
[Sodium, 3.041041037748284]
[DietaryCholesterol, 1]
[Sugar, 91.19900021587833]
[MonounsaturatedFats, 33.931934210355145]
[Omega3, 48.22420963976272]
[Omega6, 46.79179721450592]
[PolyunsaturatedFats, 42.551997984228116]
[UnsaturatedFats, 70.48505813570017]
[SaturatedFats, 31.04013079932017]
[TransFats, 4.373994183800552]
Nutrients for Snacks:
Vanadium, Lithium, Proteins, Carbohydrates, NetCarbohydrates, Starch, Oligosaccharides, SolubleFiber, InsolubleFiber, DietaryFiber, Calcium, Chloride, Chromium, Copper, Fluoride, Iodine, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sulfur, Boron, VitaminB1, VitaminB2, VitaminB3, VitaminB5, VitaminB6, VitaminB7, VitaminB9, VitaminB12, VitaminA, VitaminC, NonProvitaminACarotenoids, AlphaCarotene, BetaCarotene, ProvitaminACarotenoids, Carotenoids, Flavanoids, NonFlavanoids, Polyphenols, Retinol, VitaminD2, VitaminD3, VitaminD, VitaminE, VitaminK1, VitaminK2, VitaminK, Zinc, Choline, Betaine, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Iron, Calories, Fats, Sodium, DietaryCholesterol, Sugar, MonounsaturatedFats, Omega3, Omega6, PolyunsaturatedFats, UnsaturatedFats, SaturatedFats, TransFats
Nutrient targets RDA for Snacks:
[Vanadium, 4.355555555555555E-05]
[Lithium, 2.1234973226238285]
[Proteins, 40.498042397587106]
[Carbohydrates, 145.41121858032574]
[NetCarbohydrates, 147.36375943771557]
[Starch, 279.1780161001607]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 81.39186497791336]
[Calcium, 1.134739508120228]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019599009364142136]
[Fluoride, 0.0054382934624103]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7245057296703918]
[Manganese, 0.0036644934653154533]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2375856140205705]
[Potassium, 4.980442310045666]
[Selenium, 9.143253588899522E-05]
[Sulfur, 1.8511111111111112]
[Boron, 0.004355555555555556]
[VitaminB1, 0.002275950166843327]
[VitaminB2, 0.0019927912226010876]
[VitaminB3, 0.029233061074034703]
[VitaminB5, 0.009235004730352693]
[VitaminB6, 0.002535572415544035]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0008034898549112894]
[VitaminB12, 4.419693918451198E-06]
[VitaminA, -0.001278032759501232]
[VitaminC, 0.1478576371893811]
[NonProvitaminACarotenoids, 0.02070855360999554]
[AlphaCarotene, 0.021177520505209244]
[BetaCarotene, 0.020204306203800714]
[ProvitaminACarotenoids, 0.019604048931232177]
[Carotenoids, 0.018534824763449937]
[Flavanoids, 0.002177777777777778]
[NonFlavanoids, 0.002177777777777778]
[Polyphenols, 0.002177777777777778]
[Retinol, 0.0013188551950234907]
[VitaminD2, 4.355555555555555E-05]
[VitaminD3, 4.347483259566028E-05]
[VitaminD, 4.1860135835934225E-05]
[VitaminE, 0.029231657669901632]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00018222356822850962]
[Zinc, 0.019256172368723734]
[Choline, 0.8799877885006477]
[Betaine, 1.088781580070839]
[Histidine, 0.6322795771304007]
[Isoleucine, 0.3817132164095478]
[Leucine, -0.8197347040295506]
[Lysine, -0.0717720663763775]
[Phenylalanine, 0.35232614889395103]
[Methionine, 0.673588505701452]
[Threonine, 0.4441761224783772]
[Tryptophan, 0.8625613299629507]
[Valine, 0.11490449478950052]
[Arginine, 0.22670202164361716]
[Glycine, 0.634427208768362]
[Iron, 0.027697062037627663]
[Calories, 1983.6330381854448]
[Fats, -5.524463552834426]
[Sodium, 1.2988188155260614]
[DietaryCholesterol, 1]
[Sugar, 25.86566688254499]
[MonounsaturatedFats, 33.931934210355145]
[Omega3, 48.22420963976272]
[Omega6, 46.79179721450592]
[PolyunsaturatedFats, 42.551997984228116]
[UnsaturatedFats, 70.48505813570017]
[SaturatedFats, 31.04013079932017]
[TransFats, 4.373994183800552]
Nutrient targets TUL for Snacks:
[Vanadium, 0.002177777777777778]
[Lithium, 54.39016398929049]
[Proteins, 312.72026461980937]
[Carbohydrates, 363.1889963581035]
[NetCarbohydrates, 147.36375943771557]
[Starch, 279.1780161001607]
[Oligosaccharides, 2.177777777777778]
[SolubleFiber, 43.55555555555556]
[InsolubleFiber, 65.33333333333333]
[DietaryFiber, 81.39186497791336]
[Calcium, 1.134739508120228]
[Chloride, 1.7422222222222223]
[Chromium, 5.444444444444444E-05]
[Copper, 0.0019599009364142136]
[Fluoride, 0.021771626795743633]
[Iodine, 0.0003266666666666667]
[Magnesium, 0.7245057296703918]
[Manganese, 0.0036644934653154533]
[Molybdenum, 9.799999999999998E-05]
[Phosphorus, 1.2375856140205705]
[Potassium, 4.980442310045666]
[Selenium, 0.0008427658692223284]
[Sulfur, 1.8511111111111112]
[Boron, 0.04355555555555556]
[VitaminB1, 0.002275950166843327]
[VitaminB2, 0.0019927912226010876]
[VitaminB3, 0.029233061074034703]
[VitaminB5, 0.009235004730352693]
[VitaminB6, 0.002535572415544035]
[VitaminB7, 6.533333333333333E-05]
[VitaminB9, 0.0008034898549112894]
[VitaminB12, 4.419693918451198E-06]
[VitaminA, 0.0037308561293876575]
[VitaminC, 0.1478576371893811]
[NonProvitaminACarotenoids, 0.21670855360999555]
[AlphaCarotene, 0.21717752050520925]
[BetaCarotene, 0.21620430620380074]
[ProvitaminACarotenoids, 0.2156040489312322]
[Carotenoids, 0.21453482476344998]
[Flavanoids, 0.02177777777777778]
[NonFlavanoids, 0.02177777777777778]
[Polyphenols, 0.02177777777777778]
[Retinol, 0.00632774408391238]
[VitaminD2, 0.00021777777777777776]
[VitaminD3, 0.00021769705481788248]
[VitaminD, 0.00021608235805815643]
[VitaminE, 0.029231657669901632]
[VitaminK1, 0.00019599999999999997]
[VitaminK2, 0.00019599999999999997]
[VitaminK, 0.00018222356822850962]
[Zinc, 0.019256172368723734]
[Choline, 7.413321121833981]
[Betaine, 7.622114913404173]
[Histidine, 21.32116846601929]
[Isoleucine, 21.070602105298434]
[Leucine, 19.869154184859337]
[Lysine, 20.617116822512514]
[Phenylalanine, 21.04121503778284]
[Methionine, 21.36247739459034]
[Threonine, 21.13306501136727]
[Tryptophan, 21.55145021885184]
[Valine, 20.80379338367839]
[Arginine, 20.915590910532508]
[Glycine, 21.323316097657248]
[Iron, 0.08649706203762766]
[Calories, 2419.188593741]
[Fats, 67.06812903975815]
[Sodium, 3.041041037748284]
[DietaryCholesterol, 1]
[Sugar, 91.19900021587833]
[MonounsaturatedFats, 33.931934210355145]
[Omega3, 48.22420963976272]
[Omega6, 46.79179721450592]
[PolyunsaturatedFats, 42.551997984228116]
[UnsaturatedFats, 70.48505813570017]
[SaturatedFats, 31.04013079932017]
[TransFats, 4.373994183800552]
Nutrients for Dessert:
Vanadium, Lithium, Proteins, Carbohydrates, NetCarbohydrates, Starch, Oligosaccharides, SolubleFiber, InsolubleFiber, DietaryFiber, Calcium, Chloride, Chromium, Copper, Fluoride, Iodine, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sulfur, Boron, VitaminB1, VitaminB2, VitaminB3, VitaminB5, VitaminB6, VitaminB7, VitaminB9, VitaminB12, VitaminA, VitaminC, NonProvitaminACarotenoids, AlphaCarotene, BetaCarotene, ProvitaminACarotenoids, Carotenoids, Flavanoids, NonFlavanoids, Polyphenols, Retinol, VitaminD2, VitaminD3, VitaminD, VitaminE, VitaminK1, VitaminK2, VitaminK, Zinc, Choline, Betaine, Histidine, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan, Valine, Arginine, Glycine, Iron, Calories, Fats, Sodium, DietaryCholesterol, Sugar, MonounsaturatedFats, Omega3, Omega6, PolyunsaturatedFats, UnsaturatedFats, SaturatedFats, TransFats
Nutrient targets RDA for Dessert:
[Vanadium, 0]
[Lithium, 0]
[Proteins, 0]
[Carbohydrates, 0]
[NetCarbohydrates, 0]
[Starch, 0]
[Oligosaccharides, 0]
[SolubleFiber, 0]
[InsolubleFiber, 0]
[DietaryFiber, 0]
[Calcium, 0]
[Chloride, 0]
[Chromium, 0]
[Copper, 0]
[Fluoride, 0]
[Iodine, 0]
[Magnesium, 0]
[Manganese, 0]
[Molybdenum, 0]
[Phosphorus, 0]
[Potassium, 0]
[Selenium, 0]
[Sulfur, 0]
[Boron, 0]
[VitaminB1, 0]
[VitaminB2, 0]
[VitaminB3, 0]
[VitaminB5, 0]
[VitaminB6, 0]
[VitaminB7, 0]
[VitaminB9, 0]
[VitaminB12, 0]
[VitaminA, -0]
[VitaminC, 0]
[NonProvitaminACarotenoids, 0]
[AlphaCarotene, 0]
[BetaCarotene, 0]
[ProvitaminACarotenoids, 0]
[Carotenoids, 0]
[Flavanoids, 0]
[NonFlavanoids, 0]
[Polyphenols, 0]
[Retinol, 0]
[VitaminD2, 0]
[VitaminD3, 0]
[VitaminD, 0]
[VitaminE, 0]
[VitaminK1, 0]
[VitaminK2, 0]
[VitaminK, 0]
[Zinc, 0]
[Choline, 0]
[Betaine, 0]
[Histidine, 0]
[Isoleucine, 0]
[Leucine, -0]
[Lysine, -0]
[Phenylalanine, 0]
[Methionine, 0]
[Threonine, 0]
[Tryptophan, 0]
[Valine, 0]
[Arginine, 0]
[Glycine, 0]
[Iron, 0]
[Calories, 0]
[Fats, -0]
[Sodium, 0]
[DietaryCholesterol, 1]
[Sugar, 0]
[MonounsaturatedFats, 0]
[Omega3, 0]
[Omega6, 0]
[PolyunsaturatedFats, 0]
[UnsaturatedFats, 0]
[SaturatedFats, 0]
[TransFats, 0]
Nutrient targets TUL for Dessert:
[Vanadium, 0]
[Lithium, 0]
[Proteins, 0]
[Carbohydrates, 0]
[NetCarbohydrates, 0]
[Starch, 0]
[Oligosaccharides, 0]
[SolubleFiber, 0]
[InsolubleFiber, 0]
[DietaryFiber, 0]
[Calcium, 0]
[Chloride, 0]
[Chromium, 0]
[Copper, 0]
[Fluoride, 0]
[Iodine, 0]
[Magnesium, 0]
[Manganese, 0]
[Molybdenum, 0]
[Phosphorus, 0]
[Potassium, 0]
[Selenium, 0]
[Sulfur, 0]
[Boron, 0]
[VitaminB1, 0]
[VitaminB2, 0]
[VitaminB3, 0]
[VitaminB5, 0]
[VitaminB6, 0]
[VitaminB7, 0]
[VitaminB9, 0]
[VitaminB12, 0]
[VitaminA, 0]
[VitaminC, 0]
[NonProvitaminACarotenoids, 0]
[AlphaCarotene, 0]
[BetaCarotene, 0]
[ProvitaminACarotenoids, 0]
[Carotenoids, 0]
[Flavanoids, 0]
[NonFlavanoids, 0]
[Polyphenols, 0]
[Retinol, 0]
[VitaminD2, 0]
[VitaminD3, 0]
[VitaminD, 0]
[VitaminE, 0]
[VitaminK1, 0]
[VitaminK2, 0]
[VitaminK, 0]
[Zinc, 0]
[Choline, 0]
[Betaine, 0]
[Histidine, 0]
[Isoleucine, 0]
[Leucine, 0]
[Lysine, 0]
[Phenylalanine, 0]
[Methionine, 0]
[Threonine, 0]
[Tryptophan, 0]
[Valine, 0]
[Arginine, 0]
[Glycine, 0]
[Iron, 0]
[Calories, 0]
[Fats, 0]
[Sodium, 0]
[DietaryCholesterol, 1]
[Sugar, 0]
[MonounsaturatedFats, 0]
[Omega3, 0]
[Omega6, 0]
[PolyunsaturatedFats, 0]
[UnsaturatedFats, 0]
[SaturatedFats, 0]
[TransFats, 0]