← 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, Sesame
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 0.33 g Known subtotal · 1 ingredient value missing Leucine 0.61 g Known subtotal · 1 ingredient value missing Lysine 0.36 g Known subtotal · 1 ingredient value missing Cystine 0.24 g Known subtotal · 1 ingredient value missing Valine 0.44 g Known subtotal · 1 ingredient value missing Arginine 0.73 g Known subtotal · 1 ingredient value missing Histidine 0.19 g Known subtotal · 1 ingredient value missing Serine 0.44 g Known subtotal · 1 ingredient value missing Tryptophan 0.13 g Known subtotal · 1 ingredient value missing Threonine 0.27 g Known subtotal · 1 ingredient value missing Methionine 0.17 g Known subtotal · 1 ingredient value missing Tyrosine 0.27 g Known subtotal · 1 ingredient value missing Alanine 0.38 g Known subtotal · 1 ingredient value missing Glycine 0.45 g Known subtotal · 1 ingredient value missing Proline 0.33 g Known subtotal · 1 ingredient value missing Sucrose 1.3 g Known subtotal · 1 ingredient value missing Glucose 3.4 g Known subtotal · 1 ingredient value missing Maltose 0 g Known subtotal · 1 ingredient value missing Fructose 8.4 g Known subtotal · 1 ingredient value missing Lactose 5.1 g Known subtotal · 1 ingredient value missing ALA <0.01 g Known subtotal · 3 ingredient values missing Fluoride 2.86 µg Known subtotal · 4 ingredient values missing Starch 23.2 g Known subtotal · 4 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) Rolled oats, dry — FDC 173904 Cereals, oats, regular and quick, not fortified, dry Pear, core removed — FDC 169118 Pears, raw Tahini from roasted sesame seeds — FDC 170189 Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) Ground cinnamon — FDC 171320 Spices, cinnamon, ground 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 