← All easy meals Ingredients Steps Nutrients Adapt an ingredient Choose a version to preview its ingredients, steps and nutrient amounts. Each version changes one ingredient.
No authored ingredient swap for this meal yet. Choose another meal →
What you need Amounts for 1 serving. Weigh the prepared ingredient described below.
Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.
Diet and ingredient checks Diet: vegetarian. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.
Contains: Milk, Cereals containing gluten
These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.
About the 14 listed allergens A look at the nutrients Per serving Whole batch (1)
Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.
Total sugars 17.9 g Known subtotal · 1 ingredient value missing Vitamins, minerals and other values Folic acid 0 µg Known subtotal · 1 ingredient value missing Folate (DFE) 78.9 µg DFE Known subtotal · 1 ingredient value missing Retinol 2 µg Known subtotal · 1 ingredient value missing Isoleucine 0.41 g Known subtotal · 1 ingredient value missing Leucine 0.7 g Known subtotal · 1 ingredient value missing Lysine 0.47 g Known subtotal · 1 ingredient value missing Cystine 0.28 g Known subtotal · 1 ingredient value missing Valine 0.52 g Known subtotal · 1 ingredient value missing Arginine 0.81 g Known subtotal · 1 ingredient value missing Histidine 0.24 g Known subtotal · 1 ingredient value missing Serine 0.51 g Known subtotal · 1 ingredient value missing Vitamin B-6 0.32 mg Known subtotal · 1 ingredient value missing Tryptophan 0.15 g Known subtotal · 1 ingredient value missing Threonine 0.34 g Known subtotal · 1 ingredient value missing Methionine 0.2 g Known subtotal · 1 ingredient value missing Tyrosine 0.29 g Known subtotal · 1 ingredient value missing Alanine 0.46 g Known subtotal · 1 ingredient value missing Glycine 0.51 g Known subtotal · 1 ingredient value missing Proline 0.39 g Known subtotal · 1 ingredient value missing DHA 0 g Known subtotal · 1 ingredient value missing EPA 0 g Known subtotal · 1 ingredient value missing Sucrose 0.53 g Known subtotal · 2 ingredient values missing Glucose 4.9 g Known subtotal · 2 ingredient values missing Maltose 0.23 g Known subtotal · 2 ingredient values missing Fructose 5.2 g Known subtotal · 2 ingredient values missing Lactose 5.1 g Known subtotal · 2 ingredient values missing ALA 1.8 g Known subtotal · 3 ingredient values missing Starch 20.3 g Known subtotal · 3 ingredient values missing Shop for this meal 1 serving, using your selected units. Checkmarks above last for this visit. Add the meal to My Plan for a saved shopping list.
Build a week & combine your list → Food records, image rights & review status Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.
USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.
Plain nonfat Greek yogurt — FDC 170894 Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) Green kiwifruit, peeled — FDC 168153 Kiwifruit, green, raw Rolled oats, dry — FDC 173904 Cereals, oats, regular and quick, not fortified, dry Chia seeds — FDC 170554 Seeds, chia seeds, dried Sunflower seed kernels, dry-roasted, unsalted — FDC 170563 Seeds, sunflower seed kernels, dry roasted, without salt USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA
From your plate to the atlas Learn from this meal Follow a nutrient from an ingredient into the story of what it does in the body.
Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.
Keep exploring 