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In the book

Apple, Peanut Butter & Milk

Serves 1 (1 snack set)

3 min prep/cook

Ingredient allergen flags: Milk; Peanuts

Check actual labels and cross-contact. Allergen guidance and swaps

Three ordinary foods make a snack with fruit, dairy and a spread.

AI-generated illustration of Apple, Peanut Butter & Milk, showing the base recipe

Ingredients

  • 1 medium apple (182 g)
  • 2 Tbsp (32 g) peanut butter
  • 1 cup (244 g) 2% milk

Method

  1. Wash and slice the apple. Measure peanut butter into a small container.
  2. Serve with cold milk, or pack milk cold and keep the apple whole until needed.

Allergy / dietary substitutions

Peanut: use tolerated sunflower butter. Milk: use a tolerated fortified soy or pea drink; soy adds soy. Keep the same measured amounts.

Training-day additions

Add toast or crackers.

Store / pack

Keep milk and cut apple cold. Follow milk package dates; pack with two ice sources.

Approximate nutrition / serving

400 kcal · Protein 16 g · Carbohydrate 45 g · Fat 21 g

Approximate per serving of the specified base recipe. Add-ons and substitutions are excluded; see How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.

Nut/seed spreads can share equipment or include other allergens.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 1 medium apple (182 g) — USDA SR Legacy FDC 171688; 182 edible g
  • 2 Tbsp (32 g) peanut butter — USDA SR Legacy FDC 174294; 32 edible g
  • 1 cup (244 g) 2% milk — USDA SR Legacy FDC 171267; 244 edible g
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