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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: vegetarian. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.
Contains: Cereals containing gluten, Milk
Product labels need checking for: Soy, Sesame, Lupin, Eggs, Tree nuts.
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 0.69 g Known subtotal · 1 ingredient value missing Leucine 1.3 g Known subtotal · 1 ingredient value missing Lysine 1.1 g Known subtotal · 1 ingredient value missing Cystine 0.08 g Known subtotal · 1 ingredient value missing Valine 0.86 g Known subtotal · 1 ingredient value missing Arginine 0.58 g Known subtotal · 1 ingredient value missing Histidine 0.38 g Known subtotal · 1 ingredient value missing Serine 0.75 g Known subtotal · 1 ingredient value missing Tryptophan 0.17 g Known subtotal · 1 ingredient value missing Threonine 0.59 g Known subtotal · 1 ingredient value missing Methionine 0.31 g Known subtotal · 1 ingredient value missing Tyrosine 0.7 g Known subtotal · 1 ingredient value missing Alanine 0.52 g Known subtotal · 1 ingredient value missing Glycine 0.27 g Known subtotal · 1 ingredient value missing Proline 1.4 g Known subtotal · 1 ingredient value missing Sucrose 0.02 g Known subtotal · 1 ingredient value missing Glucose 2.1 g Known subtotal · 1 ingredient value missing Maltose 0.82 g Known subtotal · 1 ingredient value missing Fructose 3.1 g Known subtotal · 1 ingredient value missing Lactose 4.7 g Known subtotal · 1 ingredient value missing ALA 0.12 g Known subtotal · 2 ingredient values missing Fluoride 2.3 µg Known subtotal · 3 ingredient values missing Starch 23 g Known subtotal · 2 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.
Wholemeal bread (vegan-labelled) — FDC 172688 Bread, whole-wheat, commercially prepared 2% cottage cheese, vegetarian-labelled — FDC 172182 Cheese, cottage, lowfat, 2% milkfat Tomato — FDC 170457 Tomatoes, red, ripe, raw, year round average 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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