Dietspremium

08:00 - Breakfast I

Wholemeal bun with blackcurrant jam

Ingredients are part of the recipe

1 x Piece ( 92 g )

0.5 x Teaspoon ( 5 g )

Carbohydrate	5.94g / 162.5 g
Fat	0.015g / 97.5 g
Fiber	0.42g / 30 g
Protein	0.075g / 65 g

Dark-sweetened blackcurrant jam

1 x Teaspoon ( 15 g )

Chicken breast ham

2 x Slice ( 30 g )

Cherry tomatoes

2 x Piece ( 40 g )

Basil, fresh

3 x Leaf ( 0.3 g )

Mustard

1 x Teaspoon ( 10 g )

Carbohydrate	2.1g / 162.5 g
Fat	0.3g / 97.5 g
Protein	11.88g / 65 g

Low-fat quark cheese

60 x Gram ( 60 g )

Pear

1 x Piece ( 130 g )

Water

2 x Tablespoon ( 20 g )

Lemon juice

1 x Teaspoon ( 3 g )

Cinamon

1 x Pinch ( 0.1 g )

Vanilla, pod pulp

1 x Piece ( 2 g )

Preparation time: 10 Minutes

Divide the bun into 2 halves.

Maybe toast the bun until crispy in a toaster or pan.

Spread a little butter on it.

Spread jam on one half.

Spread mustard on the other half, add tomato slices, bay leaf and ham.

Mix cottage cheese with water and finely grated pear. Season with cinnamon and vanilla.

Proteins 27.55%

32.64g / 106.08 g

Fats 37.62%

19.81g / 28.61 g

Carbohydrates 34.83%

41.27g / 59.61 g

Kcal

473.93Kcal / 1300 Kcal

Ascorbic acid - Vitamin C	18.51mg / 110 mg
Calcium	93.68mg / 1000 mg
Carbohydrate	41.27g / 162.5 g
Chlorine	0.11mg / 2300 mg
Cholesterol	120.4mg
Copper	0.43mg / 1.5 mg
Fat	19.81g / 97.5 g
Fatty monounsaturated	8.44g
Fatty polyunsaturated	4.45g
Fatty saturated	4.79g
Fiber	7.96g / 30 g
Iodine
Iron	2.63mg / 15 mg
Lactose	0.03g
Magnesium	107.74mg / 350 mg
Manganese	0.6mg / 2.3 mg
Phosphorus	295.45mg / 700 mg
Potassium	662.22mg / 4000 mg
Protein	32.64g / 65 g
Sodium	405.59mg / 1500 mg
Sucrose	1.91g
Sugar	1.62g / 50 g
Vitamin A	159.18µg / 800 µg
Vitamin A - A RE	2.43µg / 850 µg
Vitamin B1 (Thiamin)	0.21mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.49µg / 4 µg
Vitamin B2 (Riboflavin)	0.39mg / 1.4 mg
Vitamin B3 (Niacin - pp)	5.07mg / 15 mg
Vitamin B5 (Pantothenic acid)
Vitamin B6 (Pyridoxine)	0.33mg / 1.6 mg
Vitamin B9 (Folate)	0.15µg / 300 µg
Vitamin B9 (Folic acid)	68.76µg / 300 µg
Vitamin D	0.47µg / 100 µg
Vitamin E	7.12mg / 14 mg
Vitamin K	0.93µg / 70 µg
Water	0.26g
Zinc	1.64mg / 10 mg

Ascorbic acid - Vitamin C	0.84mg / 110 mg
Calcium	58.83mg / 1000 mg
Carbohydrate	8.38g / 162.5 g
Cholesterol	91.8mg
Copper	0.3mg / 1.5 mg
Fat	14.01g / 97.5 g
Fatty monounsaturated	6.78g
Fatty polyunsaturated	3.98g
Fatty saturated	1.88g
Fiber	4.05g / 30 g
Iron	1.65mg / 15 mg
Magnesium	70.33mg / 350 mg
Manganese	0.45mg / 2.3 mg
Phosphorus	178.92mg / 700 mg
Potassium	260.09mg / 4000 mg
Protein	12.54g / 65 g
Sodium	43.28mg / 1500 mg
Sucrose	0.75g
Sugar	1.6g / 50 g
Vitamin A	69.73µg / 800 µg
Vitamin B1 (Thiamin)	0.14mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.4µg / 4 µg
Vitamin B2 (Riboflavin)	0.27mg / 1.4 mg
Vitamin B3 (Niacin - pp)	1.04mg / 15 mg
Vitamin B6 (Pyridoxine)	0.08mg / 1.6 mg
Vitamin B9 (Folic acid)	35.47µg / 300 µg
Vitamin D	0.43µg / 100 µg
Vitamin E	5.87mg / 14 mg
Zinc	1.12mg / 10 mg

Calcium	0.8mg / 1000 mg
Carbohydrate	0.035g / 162.5 g
Cholesterol	12.4mg
Copper	0.0005mg / 1.5 mg
Fat	4.125g / 97.5 g
Fatty monounsaturated	1.1205g
Fatty polyunsaturated	0.058g
Fatty saturated	2.736g
Iron	0.005mg / 15 mg
Lactose	0.03g
Magnesium	0.05mg / 350 mg
Phosphorus	0.6mg / 700 mg
Potassium	1.25mg / 4000 mg
Protein	0.035g / 65 g
Sodium	0.45mg / 1500 mg
Vitamin A	40.7µg / 800 µg
Vitamin B1 (Thiamin)	0.0004mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0018mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.001mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0005mg / 1.6 mg
Vitamin B9 (Folic acid)	0.15µg / 300 µg
Vitamin D	0.038µg / 100 µg
Vitamin E	0.126mg / 14 mg
Zinc	0.004mg / 10 mg

Calcium	2.4mg / 1000 mg
Carbohydrate	0.06g / 162.5 g
Cholesterol	16.2mg
Copper	0.012mg / 1.5 mg
Fat	0.36g / 97.5 g
Fatty monounsaturated	0.087g
Fatty polyunsaturated	0.087g
Fatty saturated	0.084g
Iron	0.15mg / 15 mg
Magnesium	11.7mg / 350 mg
Manganese	0.009mg / 2.3 mg
Phosphorus	70.2mg / 700 mg
Potassium	114mg / 4000 mg
Protein	6.36g / 65 g
Sodium	279.9mg / 1500 mg
Sucrose	0.06g
Vitamin A	1.8µg / 800 µg
Vitamin B1 (Thiamin)	0.024mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.09µg / 4 µg
Vitamin B2 (Riboflavin)	0.042mg / 1.4 mg
Vitamin B3 (Niacin - pp)	3.507mg / 15 mg
Vitamin B6 (Pyridoxine)	0.156mg / 1.6 mg
Vitamin B9 (Folic acid)	2.37µg / 300 µg
Vitamin E	0.084mg / 14 mg
Zinc	0.147mg / 10 mg

Ascorbic acid - Vitamin C	9.2mg / 110 mg
Calcium	3.6mg / 1000 mg
Carbohydrate	1.44g / 162.5 g
Copper	0.024mg / 1.5 mg
Fat	0.08g / 97.5 g
Fatty monounsaturated	0.008g
Fatty polyunsaturated	0.048g
Fatty saturated	0.02g
Fiber	0.48g / 30 g
Iron	0.2mg / 15 mg
Magnesium	3.2mg / 350 mg
Manganese	0.024mg / 2.3 mg
Phosphorus	8.4mg / 700 mg
Potassium	112.8mg / 4000 mg
Protein	0.36g / 65 g
Sodium	3.2mg / 1500 mg
Sucrose	0.04g
Vitamin A	42.8µg / 800 µg
Vitamin B1 (Thiamin)	0.0256mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0168mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.4mg / 15 mg
Vitamin B6 (Pyridoxine)	0.06mg / 1.6 mg
Vitamin B9 (Folic acid)	15.6µg / 300 µg
Vitamin E	0.488mg / 14 mg
Zinc	0.104mg / 10 mg

Ascorbic acid - Vitamin C	0.078mg / 110 mg
Calcium	0.75mg / 1000 mg
Carbohydrate	0.0153g / 162.5 g
Chlorine	0.105mg / 2300 mg
Fat	0.0024g / 97.5 g
Fatty polyunsaturated	0.0012g
Fatty saturated	0.0003g
Iodine	0.0027µg / 150 µg
Iron	0.0165mg / 15 mg
Magnesium	0.033mg / 350 mg
Phosphorus	0.111mg / 700 mg
Protein	0.0093g / 65 g
Sugar	0.015g / 50 g
Vitamin A	1.215µg / 800 µg
Vitamin A - A RE	2.433µg / 850 µg
Vitamin B1 (Thiamin)	0.0002mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0009mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.0033mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.0006mg / 5 mg
Vitamin B6 (Pyridoxine)	0.0005mg / 1.6 mg
Vitamin B9 (Folate)	0.15µg / 300 µg
Vitamin K	0.9µg / 70 µg
Water	0.2592g
Zinc	0.0021mg / 10 mg

Calcium	9.5mg / 1000 mg
Carbohydrate	2.2g / 162.5 g
Copper	0.009mg / 1.5 mg
Fat	0.64g / 97.5 g
Fatty monounsaturated	0.406g
Fatty polyunsaturated	0.148g
Fatty saturated	0.021g
Fiber	0.17g / 30 g
Iron	0.18mg / 15 mg
Magnesium	11.7mg / 350 mg
Manganese	0.036mg / 2.3 mg
Phosphorus	17mg / 700 mg
Potassium	16.5mg / 4000 mg
Protein	0.57g / 65 g
Sodium	76mg / 1500 mg
Sucrose	1.05g
Vitamin B1 (Thiamin)	0.01mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.02mg / 1.4 mg
Vitamin B6 (Pyridoxine)	0.001mg / 1.6 mg
Vitamin B9 (Folic acid)	1.8µg / 300 µg
Vitamin E	0.018mg / 14 mg
Zinc	0.07mg / 10 mg

Ascorbic acid - Vitamin C	6.89mg / 110 mg
Calcium	15.6mg / 1000 mg
Carbohydrate	18.72g / 162.5 g
Copper	0.078mg / 1.5 mg
Fat	0.26g / 97.5 g
Fatty monounsaturated	0.026g
Fatty polyunsaturated	0.117g
Fatty saturated	0.052g
Fiber	2.73g / 30 g
Iron	0.39mg / 15 mg
Magnesium	10.4mg / 350 mg
Manganese	0.078mg / 2.3 mg
Phosphorus	19.5mg / 700 mg
Potassium	153.4mg / 4000 mg
Protein	0.78g / 65 g
Sodium	2.6mg / 1500 mg
Vitamin A	2.6µg / 800 µg
Vitamin B1 (Thiamin)	0.013mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.039mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.117mg / 15 mg
Vitamin B6 (Pyridoxine)	0.026mg / 1.6 mg
Vitamin B9 (Folic acid)	13µg / 300 µg
Vitamin E	0.52mg / 14 mg
Zinc	0.195mg / 10 mg

Ascorbic acid - Vitamin C	1.5mg / 110 mg
Calcium	1.2mg / 1000 mg
Carbohydrate	0.285g / 162.5 g
Copper	0.006mg / 1.5 mg
Fat	0.009g / 97.5 g
Fatty monounsaturated	0.0003g
Fatty polyunsaturated	0.0024g
Fatty saturated	0.0012g
Fiber	0.06g / 30 g
Iron	0.018mg / 15 mg
Magnesium	0.27mg / 350 mg
Manganese	0.0012mg / 2.3 mg
Phosphorus	0.66mg / 700 mg
Potassium	3.75mg / 4000 mg
Protein	0.024g / 65 g
Sodium	0.15mg / 1500 mg
Sucrose	0.009g
Vitamin A	0.03µg / 800 µg
Vitamin B1 (Thiamin)	0.0012mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0006mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.003mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0024mg / 1.6 mg
Vitamin B9 (Folic acid)	0.36µg / 300 µg
Vitamin E	0.0057mg / 14 mg
Zinc	0.0024mg / 10 mg

Ascorbic acid - Vitamin C	0.0038mg / 110 mg
Calcium	1.002mg / 1000 mg
Carbohydrate	0.081g / 162.5 g
Fat	0.001g / 97.5 g
Fatty monounsaturated	0.0002g
Fatty polyunsaturated	0.0001g
Fatty saturated	0.0003g
Fiber	0.053g / 30 g
Iron	0.0083mg / 15 mg
Magnesium	0.06mg / 350 mg
Phosphorus	0.064mg / 700 mg
Potassium	0.431mg / 4000 mg
Protein	0.004g / 65 g
Sodium	0.01mg / 1500 mg
Vitamin A	0.295µg / 800 µg
Vitamin B1 (Thiamin)
Vitamin B2 (Riboflavin)
Vitamin B6 (Pyridoxine)	0.0002mg / 1.6 mg
Vitamin B9 (Folic acid)	0.006µg / 300 µg
Vitamin E	0.0023mg / 14 mg
Vitamin K	0.0312µg / 70 µg
Zinc	0.0018mg / 10 mg