Polyunsaturated Fats and Monounsaturated Fats - Eat your Polyunsaturated Fats and Monounsaturated Fats in such a way that 25 to 35% of your daily calories comes from fats while honoring what I said above about saturated fat. In our sample plan it is 29%.
Cholesterol - no more than 200 mg per day
Sodium - no more than 1200 mg per day
Potassium - keep your daily levels between 3500 and 5000 mg in such a way that in the week you average around 4500-4800 mg
Total carbohydrate - this varies on opinions and what you tell me you like, I always keep my carbs under 200 gr
Fiber - 25 to 30 grams per day
Sugars - when planning for a fatty liver healing you need your sugars under 50 grams per day
Protein - 1-1.5 grams per kg of lean body weight
Alcohol - most days no alcohol, you will tell me in the order process if you have such "special needs" and I will see what I can do when making your plan :)
Vitamin A - make it so that your average daily intake during a week is 5-6000 IU, for example in our sample plan we have very high levels of Vitamin A because of baby carrots and would need to take make sure not to go overboard for the rest of the week
Vitamin C - 50 to 90 mg daily with the weekly average around 60 mg per day
Calcium - 300-1200 mg daily aiming for a weekly average of 1000 mg per day
Iron - 12-20 mg daily aiming for the average of 18 mg on weekly per day basis
Vitamin D - 300-1000 IU daily with a weekly average of 400-500 IU per day
Vitamin E - 5-20 mg daily aiming for a weekly average of 10 mg per day
Thiamin - 1 to 2 mg daily aiming for a weekly average of 1,4 mg per day
Riboflavin - 1 to 2 mg daily aiming at 1,6 mg for a weekly average per day
Niacin - 10 to 40 mg daily aiming at a weekly average of 18 mg per day
Vitamin B6 - 1 to 3 mg daily aiming at a weekly average of 2 mg per day
Folate - 300 to 500 ug daily aiming at a weekly everage of 400 ug per day
Vitamin B12 - 3 to 10 ug daily aiming at a weekly average of 6 ug per day
Pantothenic acid - 3 to 10 mg aiming at a weekly average of 6 mg per day
Phosphorus - 500 to 1500 mg aiming at a weekly average of 1000 mg per day
Magnesium - 200-500 mg aiming at a weekly average of 350 mg per day
Zinc - 5 to 20 mg aiming at a weekly average of 15 mg per day
Selenium - 10 to 180 ug daily aiming at 30 to 40 ug at the weekly average per day (never more than 200 ug daily)
Copper - 1 to 5 mg aiming at a weekly average of 2 mg per day
Manganese - 2 to 10 mg at a weekly average of 5 mg per day
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