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Copy of Meal 1

Instructions
soak chickpeas, lentils. discard water soak oats, chia seeds, flasx seeds, fenugreek seeds, almonds, walnuts, chili pepper boil/steam eggs, chicken boil/steam broccoli, carrots, squashes, sweet potato

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Beef, raw, ground, grass-fed	75 g	75 g	149
2	Beef, raw, liver, variety meats and by-products	25 g	25 g	34
3	Chicken, raw, ground	31 g	31 g	44
4	Milk, whole	1 cup	244 g	149
5	Yogurt, whole milk, plain	0.5 cup	122.5 g	75
6	Egg, hard-boiled, cooked, whole	2 large	100 g	155
7	Chickpeas, from dried, no added fat	3 oz dry, yield after cooking	210 g	342
8	Lentils, raw	80 g	80 g	282
9	Sweet potato, boiled, no added fat	1 cup, mashed	250 g	205
10	Broccoli, raw	1 cup chopped	91 g	31
11	Carrots, raw	100 g	100 g	41
12	Pineapple, raw	0.33 cup	54.45 g	33
13	Lime, raw	2 slice or wedge	16 g	4.8
14	Kale, raw	0.5 cup	10.5 g	3.7
15	Spinach, raw	0.5 cup	15 g	3.5
16	Mushrooms, raw, white	0.5 cup, pieces or slices	35 g	7.7
17	Oats, raw	0.5 cup	40.5 g	154
18	Sesame seeds	15 g	15 g	95
19	Seeds, flaxseed	1 tbsp, whole	10.3 g	55
20	Chia seeds	5 g	5 g	24
21	Spices, fenugreek seed	8 g	8 g	26
22	Almonds, unsalted	15 g	15 g	91
23	Walnut chopped pieces	15 g	15 g	98
24	red chili pepper, dried	4 pepper	2 g	5.2
25	Ginger root, raw	2 tsp	4 g	3.2
26	Garlic, raw	1 clove	3 g	4.5
27	Cocoa, unsweetened, dry powder	2 tbsp	10.8 g	25
28	Apple cider vinegar by BRAGG	1 tbsp aprx	15 g	0
29	Salt, table	10 g	10 g	0
30	Olive oil	1 tablespoon	14 g	126
31	Pumpkin, raw	100 g	100 g	26

Summary
Number of servings	1
Weight of ingredients	1727 g
Final weight ⓘ
Serving size	1727 g

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Copy of Meal 1

Nutrition Facts

Portion Size	1727 g

Amount Per Portion	2290
Calories

% Daily Value *

Total Fat 95g	122 %

Saturated Fat 24g	120 %

Cholesterol 560mg **	187 %

Sodium 5270mg	229 %

Total Carbohydrate 259g	94 %

Dietary Fiber 60g **	214 %

Sugar 65g **

Protein 120g	240 %

Vitamin D 5.4mcg **	27 %

Calcium 1029mg **	79 %

Iron 28mg **	156 %

Potassium 5569mg **	118 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Calories by source

Fat (40.40%)

Protein (22.22%)

Carbs (37.37%)

Copy of Meal 1 nutrition facts and analysis per 1727 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	4640.86 mcg	516 %
Carotene, alpha	7536 mcg
Carotene, beta	34000.94 mcg
Cryptoxanthin, beta	16.99 mcg
Lutein + zeaxanthin	6017.51 mcg
Lycopene	1 mcg
Retinol	1493.72 mcg
Thiamin [Vitamin B1]	2.207 mg	184 %
Riboflavin [Vitamin B2]	3.181 mg	245 %
Niacin [Vitamin B3]	20.087 mg	126 %
Pantothenic acid [Vitamin B5]	7.97 mg	159 %
Vitamin B6	2.801 mg	165 %
Vitamin B12 [Cobalamin]	19.36 mcg	807 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	1081.37 mcg	270 %
Folate, food	1081.37 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	188.7 mg	210 %
Vitamin D	5.37 mcg	27 %
Vitamin D2	0.07 mcg
Vitamin D3	2.62 mcg
Vitamin E (alpha-tocopherol)	13.29 mg	89 %
Vitamin E, added	0 mg
Tocopherol, alpha	13.29 mg
Tocopherol, beta	0.02 mg
Tocopherol, delta	0.05 mg
Tocopherol, gamma	5.69 mg
Tocotrienol, alpha	0.09 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	242.7 mcg	202 %
Vitamin K1 [Phylloquinone]	242.4 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0.3 mcg
Betaine	29.6 mg
Choline	796 mg	145 %

Minerals
Nutrient	Amount	DV
Calcium	1029.44 mg	79 %
Copper	5.98 mg	664 %
Fluoride	22.9 mcg
Iron	28.18 mg	157 %
Magnesium	614.41 mg	146 %
Manganese	2.778 mg	121 %
Phosphorus	2229.07 mg	178 %
Potassium	5568.93 mg	118 %
Selenium	101.02 mcg	184 %
Sodium	5270.2 mg	229 %
Zinc	20.29 mg	184 %

Proteins and Amino acids
Protein by amino acid Alanine (2.41%) Arginine (3.31%) Aspartic acid (5.12%) Cystine (0.80%) Glutamic acid (7.83%) Glycine (2.01%) Histidine (1.31%) Isoleucine (2.31%) Leucine (3.82%) Lysine (3.51%) Methionine (0.90%) Phenylalanine (2.41%) Proline (2.31%) Serine (2.61%) Threonine (2.11%) Tryptophan (0.50%) Tyrosine (1.71%) Valine (2.81%) Unspecified (52.21%)
Nutrient	Amount	DV
Protein	119.78 g	240 %
Alanine	2.924 g
Arginine	3.987 g
Aspartic acid	6.146 g
Cystine	0.958 g
Glutamic acid	9.325 g
Glycine	2.437 g
Histidine	1.579 g	138 %
Hydroxyproline	0.058 g
Isoleucine	2.787 g	180 %
Leucine	4.602 g	134 %
Lysine	4.23 g	136 %
Methionine	1.137 g
Phenylalanine	2.914 g
Proline	2.788 g
Serine	3.127 g
Threonine	2.536 g	155 %
Tryptophan	0.639 g	157 %
Tyrosine	2.008 g
Valine	3.345 g	171 %
Phenylalanine + Tyrosine	4.922 g	183 %
Methionine + Cysteine	2.095 g	135 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	258.89 g	94 %
Fiber	59.51 g	213 %
Starch	41.35 g
Sugars	65.37 g
Fructose	1.51 g
Galactose	0.01 g
Glucose	1.66 g
Lactose	0.19 g
Maltose	0.43 g
Sucrose	5.01 g
Net carbs	199.38 g

Fats and Fatty Acids

Fatty acid by type

Saturated (31.31%)

Monounsaturated (44.44%)

Polyunsaturated (24.24%)

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.14 g	0.62 g	4.29

Nutrient

Amount

122 %

118 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Cis-octadecenoic acid

Heptadecenoic acid

Pentadecenoic acid

Tetracosenoic cis acid

Tetradecenoic acid

Trans-octadecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Linoleic acid n-6 (LA)

Docosatetraenoic acid

Eicosadienoic acid

Octadecadienoic CLAs acid

Trans,trans-octadecadienoic acid

Trans-octadecadienoic acid

Uncosapentaenoic acid

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	9.27 mg
Campesterol	5.34 mg
Cholesterol	560.12 mg	187 %
Phytosterols	25.15 mg
Stigmasterol	1.13 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	20.71 g
Caffeine	24.84 mg
Theobromine	222.16 mg
Water	1205.57 g

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Copy of Meal 1 recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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Copy of Meal 1

Copy of Meal 1

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Copy of Meal 1 nutrition facts and analysis per 1727 g

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