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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: Eggs, Cereals containing gluten, Milk
Product labels need checking for: 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 1 g Known subtotal · 2 ingredient values missing Leucine 1.7 g Known subtotal · 2 ingredient values missing Lysine 1.5 g Known subtotal · 2 ingredient values missing Cystine 0.43 g Known subtotal · 2 ingredient values missing Valine 1.2 g Known subtotal · 2 ingredient values missing Arginine 1.6 g Known subtotal · 2 ingredient values missing Histidine 0.57 g Known subtotal · 2 ingredient values missing Serine 1.2 g Known subtotal · 2 ingredient values missing Tryptophan 0.25 g Known subtotal · 2 ingredient values missing Threonine 0.81 g Known subtotal · 2 ingredient values missing Methionine 0.36 g Known subtotal · 2 ingredient values missing Tyrosine 0.69 g Known subtotal · 2 ingredient values missing Alanine 1.1 g Known subtotal · 2 ingredient values missing Glycine 0.9 g Known subtotal · 2 ingredient values missing Proline 0.88 g Known subtotal · 2 ingredient values missing DHA 0.03 g Known subtotal · 1 ingredient value missing EPA 0 g Known subtotal · 1 ingredient value missing Sucrose 0.39 g Known subtotal · 2 ingredient values missing Glucose 1.4 g Known subtotal · 2 ingredient values missing Maltose 0 g Known subtotal · 2 ingredient values missing Fructose 1.5 g Known subtotal · 2 ingredient values missing Lactose 1.5 g Known subtotal · 2 ingredient values missing ALA 0.08 g Known subtotal · 3 ingredient values missing Fluoride 0.55 µg Known subtotal · 6 ingredient values missing Starch 17.4 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.
Zucchini, skin on — FDC 169291 Squash, summer, zucchini, includes skin, raw Ready-cooked lentils, with salt — FDC 175254 Lentils, mature seeds, cooked, boiled, with salt Open this exact food in the atlas → Egg, without shell (about 50 g each) — FDC 171287 Egg, whole, raw, fresh Rolled oats, dry — FDC 173904 Cereals, oats, regular and quick, not fortified, dry Olive oil — FDC 171413 Oil, olive, salad or cooking Plain nonfat Greek yogurt — FDC 170894 Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) Lemon juice, freshly squeezed — FDC 167747 Lemon juice, raw 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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