Recipe for Fitness-boosting salad - Tasty and Easy to Make

Iceberg lettuce

0.5 × Piece (400 g)

200 g

Protein	2.8g / 95.05 g
Fiber	2.8g / 30 g
Zinc	0.88mg / 10 mg
Phosphorus	42mg / 700 mg
Ascorbic acid - Vitamin C	26mg / 110 mg
Fatty monounsaturated	0.02g
Fatty saturated	0.08g
Fatty polyunsaturated	0.28g
Magnesium	18mg / 350 mg
Manganese	0.56mg / 2.3 mg
Copper	0.08mg / 1.5 mg
Potassium	268mg / 4000 mg
Sucrose	0.2g
Sodium	8mg / 1500 mg
Fat	0.4g / 142.58 g
Calcium	48mg / 1000 mg
Vitamin B1 (Thiamin)	0.09mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.178mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.44mg / 15 mg
Vitamin B6 (Pyridoxine)	0.12mg / 1.6 mg
Vitamin B9 (Folic acid)	150µg / 300 µg
Vitamin A	384µg / 800 µg
Vitamin E	0.86mg / 14 mg
Carbohydrate	5.8g / 237.63 g
Iron	1.4mg / 15 mg

Tomato

2 × Piece (170 g)

340 g

Cucumber, greenhouse

0.25 × Piece (180 g)

45 g

Chicken breast ham

4 × Slice (15 g)

60 g

Iodized salt

2 × Pinch (0.5 g)

1 g

Iodine	50.8µg / 150 µg
Manganese	0.0003mg / 2.3 mg
Potassium	0.02mg / 4000 mg
Sodium	387mg / 1500 mg
Calcium	0.5mg / 1000 mg
Water	0.0042g

Black pepper

2 × Pinch (0.1 g)

0.2 g

Protein	0.0219g / 95.05 g
Fiber	0.053g / 30 g
Fat	0.0065g / 142.58 g
Carbohydrate	0.1296g / 237.63 g

Natural Yogurt 2%

125 × Gram (1 g)

125 g

Safflower oil

1 × Tablespoon (10 g)

10 g

Apple cider vinegar

1 × Tablespoon (10 g)

10 g

Tomato Concentrate 30%

1 × Tablespoon (25 g)

25 g

White sugar

1 × Pinch (0.1 g)

0.1 g

Garden cress

1 × Handfull (10 g)

10 g

Protein	0.26g / 95.05 g
Fiber	0.11g / 30 g
Fat	0.07g / 142.58 g
Carbohydrate	0.55g / 237.63 g

8 Multi-grain rolls for pre-baking

60 × Gram (1 g)

60 g

Protein	0.9643g / 95.05 g
Fiber	0.5893g / 30 g
Sugar	0.3214g / 50 g
Salt	0.1393mg / 1500 mg
Fat	0.5893g / 142.58 g
Carbohydrate	4.8214g / 237.63 g

Protein	12.72g / 95.05 g
Cholesterol	32.4mg
Zinc	0.294mg / 10 mg
Phosphorus	140.4mg / 700 mg
Fatty monounsaturated	0.174g
Fatty saturated	0.168g
Fatty polyunsaturated	0.174g
Magnesium	23.4mg / 350 mg
Manganese	0.018mg / 2.3 mg
Copper	0.024mg / 1.5 mg
Potassium	228mg / 4000 mg
Sucrose	0.12g
Sodium	559.8mg / 1500 mg
Fat	0.72g / 142.58 g
Calcium	4.8mg / 1000 mg
Vitamin B1 (Thiamin)	0.048mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.18µg / 4 µg
Vitamin B2 (Riboflavin)	0.084mg / 1.4 mg
Vitamin B3 (Niacin - pp)	7.014mg / 15 mg
Vitamin B6 (Pyridoxine)	0.312mg / 1.6 mg
Vitamin B9 (Folic acid)	4.74µg / 300 µg
Vitamin A	3.6µg / 800 µg
Vitamin E	0.168mg / 14 mg
Carbohydrate	0.12g / 237.63 g
Iron	0.3mg / 15 mg

Protein	5.375g / 95.05 g
Cholesterol	10mg
Zinc	0.575mg / 10 mg
Phosphorus	152.5mg / 700 mg
Ascorbic acid - Vitamin C	1.25mg / 110 mg
Fatty monounsaturated	0.7875g
Fatty saturated	1.4875g
Fatty polyunsaturated	0.075g
Magnesium	21.25mg / 350 mg
Copper	0.0375mg / 1.5 mg
Potassium	250mg / 4000 mg
Sodium	78.75mg / 1500 mg
Fat	2.5g / 142.58 g
Calcium	212.5mg / 1000 mg
Vitamin B1 (Thiamin)	0.0575mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.625µg / 4 µg
Vitamin B2 (Riboflavin)	0.27mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.175mg / 15 mg
Vitamin B6 (Pyridoxine)	0.075mg / 1.6 mg
Vitamin B9 (Folic acid)	12.5µg / 300 µg
Vitamin A	20µg / 800 µg
Vitamin D	0.0375µg / 100 µg
Vitamin E	0.0375mg / 14 mg
Carbohydrate	7.75g / 237.63 g
Iron	0.125mg / 15 mg

Protein	13.46g / 95.05 g
Fiber	4.28g / 30 g
Cholesterol	21.2mg
Sugar	0.16g / 50 g
Zinc	1.5mg / 10 mg
Phosphorus	217.58mg / 700 mg
Iodine	25.4µg / 150 µg
Ascorbic acid - Vitamin C	59.29mg / 110 mg
Fatty monounsaturated	0.55g
Fatty saturated	1g
Fatty polyunsaturated	0.57g
Magnesium	53.1mg / 350 mg
Manganese	0.44mg / 2.3 mg
Copper	0.21mg / 1.5 mg
Potassium	1014.54mg / 4000 mg
Sucrose	0.46g
Sodium	536.6mg / 1500 mg
Salt	0.07mg / 1500 mg
Fat	2.7g / 142.58 g
Calcium	158.45mg / 1000 mg
Vitamin B1 (Thiamin)	0.24mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.41µg / 4 µg
Vitamin B2 (Riboflavin)	0.37mg / 1.4 mg
Vitamin B3 (Niacin - pp)	6.07mg / 15 mg
Vitamin B6 (Pyridoxine)	0.59mg / 1.6 mg
Vitamin B9 (Folic acid)	154.55µg / 300 µg
Vitamin A	463.88µg / 800 µg
Vitamin D	0.02µg / 100 µg
Vitamin E	2.94mg / 14 mg
Water
Carbohydrate	18.49g / 237.63 g
Iron	2.05mg / 15 mg

Protein	26.92g / 95.05 g
Fiber	8.56g / 30 g
Cholesterol	42.4mg
Sugar	0.32g / 50 g
Zinc	2.99mg / 10 mg
Phosphorus	435.15mg / 700 mg
Iodine	50.8µg / 150 µg
Ascorbic acid - Vitamin C	118.58mg / 110 mg
Fatty monounsaturated	1.09g
Fatty saturated	1.99g
Fatty polyunsaturated	1.14g
Magnesium	106.2mg / 350 mg
Manganese	0.88mg / 2.3 mg
Copper	0.42mg / 1.5 mg
Potassium	2029.07mg / 4000 mg
Sucrose	0.91g
Sodium	1073.2mg / 1500 mg
Salt	0.14mg / 1500 mg
Fat	5.4g / 142.58 g
Calcium	316.9mg / 1000 mg
Vitamin B1 (Thiamin)	0.48mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.81µg / 4 µg
Vitamin B2 (Riboflavin)	0.74mg / 1.4 mg
Vitamin B3 (Niacin - pp)	12.14mg / 15 mg
Vitamin B6 (Pyridoxine)	1.18mg / 1.6 mg
Vitamin B9 (Folic acid)	309.09µg / 300 µg
Vitamin A	927.75µg / 800 µg
Vitamin D	0.04µg / 100 µg
Vitamin E	5.87mg / 14 mg
Water
Carbohydrate	36.99g / 237.63 g
Iron	4.1mg / 15 mg

Protein	3.06g / 95.05 g
Fiber	4.08g / 30 g
Zinc	0.884mg / 10 mg
Phosphorus	71.4mg / 700 mg
Ascorbic acid - Vitamin C	78.2mg / 110 mg
Fatty monounsaturated	0.068g
Fatty saturated	0.17g
Fatty polyunsaturated	0.408g
Magnesium	27.2mg / 350 mg
Manganese	0.204mg / 2.3 mg
Copper	0.204mg / 1.5 mg
Potassium	958.8mg / 4000 mg
Sucrose	0.34g
Sodium	27.2mg / 1500 mg
Fat	0.68g / 142.58 g
Calcium	30.6mg / 1000 mg
Vitamin B1 (Thiamin)	0.2176mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.1428mg / 1.4 mg
Vitamin B3 (Niacin - pp)	3.4mg / 15 mg
Vitamin B6 (Pyridoxine)	0.51mg / 1.6 mg
Vitamin B9 (Folic acid)	132.6µg / 300 µg
Vitamin A	363.8µg / 800 µg
Vitamin E	4.148mg / 14 mg
Carbohydrate	12.24g / 237.63 g
Iron	1.7mg / 15 mg

Protein	0.315g / 95.05 g
Fiber	0.225g / 30 g
Zinc	0.108mg / 10 mg
Phosphorus	10.35mg / 700 mg
Ascorbic acid - Vitamin C	3.6mg / 110 mg
Fatty saturated	0.0135g
Fatty polyunsaturated	0.018g
Magnesium	3.6mg / 350 mg
Manganese	0.036mg / 2.3 mg
Copper	0.0495mg / 1.5 mg
Potassium	56.25mg / 4000 mg
Sucrose	0.045g
Sodium	4.95mg / 1500 mg
Fat	0.045g / 142.58 g
Calcium	6.75mg / 1000 mg
Vitamin B1 (Thiamin)	0.0131mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0171mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.0855mg / 15 mg
Vitamin B6 (Pyridoxine)	0.018mg / 1.6 mg
Vitamin B9 (Folic acid)	6.75µg / 300 µg
Vitamin A	12.6µg / 800 µg
Vitamin E	0.072mg / 14 mg
Carbohydrate	1.305g / 237.63 g
Iron	0.09mg / 15 mg

Protein	1.4g / 95.05 g
Fiber	0.7g / 30 g
Zinc	0.2475mg / 10 mg
Phosphorus	18.5mg / 700 mg
Ascorbic acid - Vitamin C	9.525mg / 110 mg
Fatty monounsaturated	0.0425g
Fatty saturated	0.0675g
Fatty polyunsaturated	0.18g
Magnesium	12.75mg / 350 mg
Manganese	0.0575mg / 2.3 mg
Copper	0.0275mg / 1.5 mg
Potassium	268mg / 4000 mg
Sucrose	0.2g
Sodium	7.5mg / 1500 mg
Fat	0.375g / 142.58 g
Calcium	13.75mg / 1000 mg
Vitamin B1 (Thiamin)	0.049mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0488mg / 1.4 mg
Vitamin B3 (Niacin - pp)	1.0175mg / 15 mg
Vitamin B6 (Pyridoxine)	0.1425mg / 1.6 mg
Vitamin B9 (Folic acid)	2.5µg / 300 µg
Vitamin A	143.75µg / 800 µg
Vitamin E	0.575mg / 14 mg
Carbohydrate	4.175g / 237.63 g
Iron	0.475mg / 15 mg