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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: Includes meat. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.
Contains: None of the 14 listed allergens identified in the specified ingredients.
Product labels need checking for: Milk, Cereals containing gluten, Soy, Celery, Mustard.
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.
Vitamins, minerals and other values Isoleucine 2.5 g Known subtotal · 1 ingredient value missing Leucine 3.6 g Known subtotal · 1 ingredient value missing Lysine 3.9 g Known subtotal · 1 ingredient value missing Cystine 0.62 g Known subtotal · 1 ingredient value missing Valine 2.4 g Known subtotal · 1 ingredient value missing Arginine 3.2 g Known subtotal · 1 ingredient value missing Histidine 1.5 g Known subtotal · 1 ingredient value missing Serine 1.8 g Known subtotal · 1 ingredient value missing Tryptophan 0.57 g Known subtotal · 1 ingredient value missing Threonine 2 g Known subtotal · 1 ingredient value missing Methionine 1.3 g Known subtotal · 1 ingredient value missing Tyrosine 1.5 g Known subtotal · 1 ingredient value missing Alanine 2.6 g Known subtotal · 1 ingredient value missing Glycine 2.4 g Known subtotal · 1 ingredient value missing Proline 2.1 g Known subtotal · 1 ingredient value missing Sucrose 3.8 g Known subtotal · 3 ingredient values missing Glucose 0.33 g Known subtotal · 3 ingredient values missing Maltose 0.06 g Known subtotal · 3 ingredient values missing Fructose 0.51 g Known subtotal · 3 ingredient values missing Lactose 0 g Known subtotal · 3 ingredient values missing ALA <0.01 g Known subtotal · 5 ingredient values missing Starch 31.5 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 cooked quinoa — FDC 168917 Quinoa, cooked Plain fully cooked chicken breast — FDC 171477 Chicken, broilers or fryers, breast, meat only, cooked, roasted Spinach — FDC 168462 Spinach, raw Open this exact food in the atlas → Frozen peas — FDC 170016 Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) Lemon juice, freshly squeezed — FDC 167747 Lemon juice, raw Olive oil — FDC 171413 Oil, olive, salad or cooking 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.
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