Back to the week
Ham and quark toast

Ham and quark toast

4 minFriday · Mid-morning snack

Ingredients

Weigh grains and meat raw, tinned pulses drained.

  • Wholegrain bread

    Wholegrain bread

    100 g
  • Cooked ham

    Cooked ham

    ≈ 2 slices

    50 g
  • Quark 3%

    Quark 3%

    100 g
  • Honey

    Honey

    12 g

This portion provides

Calories
403kcal
Protein
27g
Fat
8g
Carbs
57g
Fibre
7g

What this gives you

The nutrients in this portion that actually matter for your progress, as a share of your day.

  • Iron3.0 mg
    28 %

    Carries oxygen to the muscle. Running low means gasping by the third set.

  • Magnesium95 mg
    21 %

    Muscle contraction, sleep and recovery: the first to run short when you train daily.

  • Zinc3.0 mg
    20 %

    Supports testosterone and tissue repair after a heavy session.

  • Calcium185 mg
    15 %

    Strong bones and muscle contraction, under load and at rest.

Method

Tap a step to tick it off as you go

0 / 3