Wholegrain bread: 60g (2 slices), Low-fat cottage cheese: 60g (4 tbsp), Fresh ginger: 2g (1/2 tsp, finely grated), Fresh pear: 100g (1 small, thinly sliced), Sunflower seeds: 10g (1 tbsp), Unsweetened soya milk: 100ml, Matcha tea: 1 serving (1 tsp matcha powder + 100ml hot water)