Recipes
Discover recipes with powerful synergies
Recipes
Recipes with Synergies
11 Acai Bowl with Banana, Berries and Oats
A creamy açaí bowl with banana, blueberries, oats, coconut and chia. Fresh, smooth and generously topped — ideal for a calm breakfast or a l
Vitamin C + B6 for energy and immune system
10 min
16 Açaí Bowl with Nuts, Granola & Coconut Base
A thick, ice-cold açaí base of frozen açaí, banana and coconut milk, generously topped with crunchy granola, pecans, pumpkin seeds, blueberr
Anthocyanins + potassium for normal blood pressure and energy
10 min
2 African Millet Porridge with Coconut and Dates
A creamy porridge of millet, gently simmered in coconut milk and sweetened with pieces of Medjool date. Cinnamon adds warmth, coconut flakes
Cinnamon dampens the glycemic response of dates
30 min
3 Almond Cherry Snack with Honey
A handful of almonds, a handful of dried cherries and a drizzle of honey — that is all you need for a snack that is sweet, nutty and surpris
Vitamin E + flavonoids for enhanced antioxidant protection
2 min
3 Almond Cinnamon Cookies (Keto)
Buttery cookies with a crisp edge and a soft heart — almond flour as the base, coconut oil as the binder, and generous cinnamon for that war
Magnesium + chromium for glycemic balance
22 min
3 Almond Cinnamon Cookies with Coconut
Small cookies made with almond flour, cinnamon and coconut, with a soft center and lightly toasted edges. They are easy to make and pair bea
Magnesium + chromium for glycemic balance
22 min
3 Almond Flour Orange Cake with Cardamom
Gluten-free cake made with almond flour, orange zest, honey and cardamom
Vitamin E + flavonoids for enhanced antioxidant protection
55 min
5 Almond Flour Vanilla Cookies
Classic, crumbly vanilla cookies made with almond flour instead of wheat. Sweetened with a touch of honey and flavoured with real vanilla ex
Vitamin E protects honey's antioxidants from oxidation
27 min
13 Almond-Coconut Granola Bars
Homemade granola bars loaded with oats, almonds, coconut, pumpkin seeds and dark chocolate chunks, bound together with honey and almond butt
Vitamin E + flavonoids for enhanced antioxidant protection
40 min
4 Apple Wedges with Almond Butter
Fresh apple wedges with a thick layer of almond butter, a sprinkle of chia seeds and a hint of cinnamon. It does not get simpler, it does no
Protein and fat slow sugar absorption from apple
5 min
All Recipes (772)
11 Easy Acai Bowl with Banana, Berries and Oats
A creamy açaí bowl with banana, blueberries, oats, coconut and chia. Fresh, smooth and generously topped — ideal for a calm breakfast or a l
Vitamin C + B6 for energy and immune system
10 min Dairy-freeNut-free
EnergyDigestionImmune System
431 kcal 
8g protein View recipe → →
16 Easy Açaí Bowl with Nuts, Granola & Coconut Base
A thick, ice-cold açaí base of frozen açaí, banana and coconut milk, generously topped with crunchy granola, pecans, pumpkin seeds, blueberr
Anthocyanins + potassium for normal blood pressure and energy
10 min Dairy-freePescatarian
Anti-inflammatoryEnergySkin & Hair
745 kcal 16g protein View recipe → →
2 Easy African Millet Porridge with Coconut and Dates
A creamy porridge of millet, gently simmered in coconut milk and sweetened with pieces of Medjool date. Cinnamon adds warmth, coconut flakes
Cinnamon dampens the glycemic response of dates
30 min Dairy-freeGluten-free
EnergyDigestionBlood Sugar
828 kcal 14g protein View recipe → →
3 Easy Almond Cherry Snack with Honey
A handful of almonds, a handful of dried cherries and a drizzle of honey — that is all you need for a snack that is sweet, nutty and surpris
Vitamin E + flavonoids for enhanced antioxidant protection
2 min Dairy-freeGluten-free
SleepStress ReliefHeart
215 kcal 6g protein View recipe → →
3 Easy Almond Cinnamon Cookies (Keto)
Buttery cookies with a crisp edge and a soft heart — almond flour as the base, coconut oil as the binder, and generous cinnamon for that war
Magnesium + chromium for glycemic balance
22 min Dairy-freeGluten-free
Blood SugarEnergyGeneral Wellness
120 kcal 4g protein View recipe → →
3 Easy Almond Cinnamon Cookies with Coconut
Small cookies made with almond flour, cinnamon and coconut, with a soft center and lightly toasted edges. They are easy to make and pair bea
Magnesium + chromium for glycemic balance
22 min Dairy-freeGluten-free
EnergyBlood SugarGeneral Wellness
165 kcal 5g protein View recipe → →
3 Medium Almond Flour Orange Cake with Cardamom
Gluten-free cake made with almond flour, orange zest, honey and cardamom
Vitamin E + flavonoids for enhanced antioxidant protection
55 min Dairy-freeGluten-free
Immune SystemSkin & HairAnti-inflammatory
241 kcal 7g protein View recipe → →
5 Easy Almond Flour Vanilla Cookies
Classic, crumbly vanilla cookies made with almond flour instead of wheat. Sweetened with a touch of honey and flavoured with real vanilla ex
Vitamin E protects honey's antioxidants from oxidation
27 min Dairy-freeGluten-free
EnergySkin & HairBlood Sugar
95 kcal 2g protein View recipe → →
13 Easy Almond-Coconut Granola Bars
Homemade granola bars loaded with oats, almonds, coconut, pumpkin seeds and dark chocolate chunks, bound together with honey and almond butt
Vitamin E + flavonoids for enhanced antioxidant protection
40 min Dairy-freePescatarian
EnergyDigestionGeneral Wellness
412 kcal 10g protein View recipe → →
4 Easy Apple Wedges with Almond Butter
Fresh apple wedges with a thick layer of almond butter, a sprinkle of chia seeds and a hint of cinnamon. It does not get simpler, it does no
Protein and fat slow sugar absorption from apple
5 min Dairy-freeGluten-free
EnergyHeartDigestion
260 kcal 7g protein View recipe → →
3 Easy Arabic Cardamom Date Coffee
Aromatic coffee with cardamom and dates. Vegan, gluten-free and naturally sweetened without sugar.
Cinnamon dampens the glycemic response of dates
10 min Dairy-freeGluten-free
EnergyFocus
142 kcal 1g protein View recipe → →
8 Easy Arabic Fatteh with Chickpeas and Yogurt
Fatteh is a traditional Arabic dish of layers of crispy bread, chickpeas and yogurt, finished with toasted pine nuts and cumin. The combinat
Hummus synergy: complete protein + improved mineral absorption
25 min PescatarianVegetarian
EnergyDigestionJoints
605 kcal 24g protein View recipe → →
7 Easy Artichoke Quinoa Lunch
A light lunch with quinoa, artichokes, sun-dried tomatoes and fresh herbs. The earthy flavor of artichoke combines with the sweetness of tom
Double liver support via cynarin and allicin
25 min Dairy-freeGluten-free
AntioxidantsDigestionWeight Loss
340 kcal 10g protein View recipe → →
10 Easy Artichoke Soup with Celery, Spinach and Lemon
A smooth vegetable soup with artichoke hearts, celery, onion, spinach and a bright touch of lemon. Ideal for days when you want something wa
Double liver support via cynarin and allicin
36 min Dairy-freeGluten-free
AntioxidantsDigestionAnti-inflammatory
121 kcal 3g protein View recipe → →
7 Easy Artichoke, Asparagus and Avocado Salad
A fresh, savoury salad with artichoke hearts, quickly pan-cooked asparagus, creamy avocado and peppery rocket. Ideal as a light lunch or an
Double liver support via cynarin and allicin
23 min Dairy-freeGluten-free
DigestionAnti-inflammatoryHeart
300 kcal 6g protein View recipe → →
8 Easy Arugula Beetroot Goat Cheese Salad
A classic salad with peppery arugula, sweet beetroot, creamy goat cheese and crunchy walnuts. Balsamic-honey dressing finishes it off. Ready
MCFAs from goat cheese + prebiotics from honey for quick energy and gut flora
10 min Gluten-freePescatarian
HeartDigestionAnti-inflammatory
380 kcal 12g protein View recipe → →
15 Easy Asian Sesame Chicken Salad
A fresh Asian salad with grilled chicken, cabbage, edamame, carrot and a flavorful ginger-sesame dressing. Crunchy, protein-rich and full of
Glucosinolates + gingerols: complementary digestive support
25 min Dairy-freeGluten-free
muscle_recoveryWeight LossImmune System
320 kcal 28g protein View recipe → →
3 Easy Asian Sesame-Soba Noodle Salad with Edamame
A refreshing Japanese-inspired noodle salad with buckwheat noodles, crunchy vegetables and a creamy sesame dressing.
Increased absorption of isoflavones
25 min Dairy-freeNut-free
EnergyHeart
751 kcal 31g protein View recipe → →
4 Medium Avgolemono - Greek Lemon-Egg Soup with Chicken
A classic Greek soup with tender chicken, rice and a creamy lemon-egg finish. Bright, gentle and comforting without cream or dairy.
Cineole + quercetin: aromatic broth base
40 min Dairy-freeGluten-free
General Wellness
410 kcal 34g protein View recipe → →
4 Easy Avocado Cacao Ice Cream (Keto)
Velvety chocolate ice cream that nobody will guess has avocado as its base. The ripe avocado delivers the creaminess you'd normally expect f
Ideal base for hot chocolate
190 min Dairy-freeGluten-free
Stress ReliefEnergyGeneral Wellness
230 kcal 4g protein View recipe → →
5 Easy Avocado Cacao Pudding with Almonds
A silky pudding made with ripe avocado, cacao, coconut milk and a hint of cinnamon. Chopped almonds bring contrast and a gentle crunch over
Double magnesium boost: 500mg per 100g combined
40 min Dairy-freeGluten-free
SleepStress ReliefAnti-inflammatory
285 kcal 6g protein View recipe → →
5 Easy Avocado Coconut Breakfast Pudding
A low-carb breakfast pudding where chia seeds, avocado and coconut milk work together overnight into a thick, creamy mass. Cinnamon adds war
Perfect chia pudding base
10 min Dairy-freeGluten-free
Blood SugarEnergyDigestion
385 kcal 9g protein View recipe → →
4 Medium Avocado Coconut Fat Bombs
Smooth avocado, coconut oil and cocoa powder blended into a dark, creamy mixture and frozen into small bites. Keto-friendly, full of fat and
MCTs increase flavonoid absorption from cacao
15 min Dairy-freeGluten-free
Blood SugarEnergyGeneral Wellness
380 kcal 4g protein View recipe → →
9 Easy Avocado Eggs with Roasted Broccoli
A keto breakfast with sunny-side-up eggs, creamy avocado, roasted broccoli with turmeric and garlic. Lemon juice and black pepper add freshn
Double sulfur compounds for Nrf2 activation and phase-II enzymes
15 min Dairy-freeGluten-free
AntioxidantsEnergyGeneral Wellness
365 kcal 16g protein View recipe → →
8 Easy Avocado Matcha Smoothie
A creamy green smoothie with matcha, avocado and spinach. The mango and banana bring natural sweetness, the avocado makes everything velvety
Quick + slow sugars with potassium for sport and recovery
5 min Dairy-freeGluten-free
FocusEnergySkin & Hair
340 kcal 6g protein View recipe → →
14 Easy Avocado Spinach Muscle Builder Shake
A creamy green shake packed with avocado, spinach and protein — substantial enough as a post-workout meal replacement.
Perfect breakfast combination for sustained energy
5 min Gluten-freePescatarian
Muscle GainEnergyHeart
546 kcal 28g protein View recipe → →
9 Easy Avocado Toast with Chia Seeds
Toasted whole grain bread with a thick layer of mashed avocado, tomato slices, chia seeds and a hint of red pepper. Simple, filling and read
2.6x more lycopene absorption from salad/salsa
10 min Dairy-freeNut-free
HeartDigestionEnergy
340 kcal 8g protein View recipe → →
6 Easy Avocado Toast with Egg and Spinach
A nutritious avocado toast with egg and spinach, rich in B-vitamins, magnesium and healthy fats. A filling start that satisfies longer than
Double dose of healthy fats and choline
15 min Dairy-freeNut-free
Stress ReliefEnergyFocus
520 kcal 20g protein View recipe → →
5 Easy Avocado-Cacao Fudge
Dark, creamy chocolate squares in which two ripe avocados take the role of butter. Raw cacao provides the full chocolate flavour, honey the
MCTs increase flavonoid absorption from cacao
130 min Dairy-freeGluten-free
HeartSkin & HairEnergy
85 kcal 1g protein View recipe → →
2 Medium Baba Ganoush with Vegetable Sticks
Creamy dip made from roasted eggplant with tahini and lemon juice, served with crunchy bell pepper and cucumber sticks.
Fat makes nasunin (purple antioxidant) absorbable
40 min Dairy-freeGluten-free
HeartAnti-inflammatory
216 kcal 5g protein View recipe → →
7 Easy Baked Apple Donuts
Light, soft oven-baked donuts built on finely grated apple, ground oats, almond flour and yoghurt, sweetened with maple syrup and flavoured
Maple minerals + β-glucan for energy and blood sugar
33 min Nut-freePescatarian
DigestionEnergyHeart
155 kcal 5g protein View recipe → →
10 Easy Baked Apples with Cinnamon and Nuts
A classic, comforting dessert of baked apples filled with walnuts, raisins, honey and cinnamon. Naturally sweet, warm and aromatic — perfect
Cinnamon stabilizes blood sugar levels after apple consumption
60 min Gluten-freePescatarian
HeartDigestionFocus
280 kcal 4g protein View recipe → →
2 Easy Baked Avocado with Egg and Cherry Tomatoes
Baked avocado with an egg baked inside, cherry tomatoes, fresh cilantro and lemon juice. Low in carbs, rich in healthy fats and protein. Rea
Double dose of healthy fats and choline
20 min Dairy-freeGluten-free
Weight LossEnergyGeneral Wellness
380 kcal 16g protein View recipe → →
8 Easy Baked Banana with Walnuts, Cinnamon and Yogurt
A simple dessert where bananas caramelise in the oven under a layer of honey, cinnamon and chopped walnuts. The cold contrast of thick Greek
Quick + slow sugars with potassium for sport and recovery
25 min Gluten-freePescatarian
SleepStress ReliefHeart
338 kcal 7g protein View recipe → →
6 Easy Baked Cinnamon Apple with Coconut Cream
Soft baked apple with a warming spice blend of cinnamon, cardamom and ginger, finished with creamy coconut cream and pumpkin seeds. A comfor
Cinnamon stabilizes blood sugar levels after apple consumption
45 min Dairy-freeGluten-free
Blood SugarDigestionGeneral Wellness
215 kcal 3g protein View recipe → →
6 Easy Baked Halloumi and Brussels Sprouts Casserole
A hearty oven dish with roasted Brussels sprouts, halloumi and cherry tomatoes, finished with pumpkin seeds. Oregano, garlic and olive oil b
Olive oil increases lycopene absorption from cherry tomatoes 2-3x
35 min Gluten-freeKeto
Hormonal BalanceMuscle GainGeneral Wellness
445 kcal 28g protein View recipe → →
17 Easy Baked Oatmeal with Dark Chocolate and Banana
A rich oven-baked breakfast you can cut into portions: oats, banana, cocoa, walnuts and dark chocolate bake together into a firm yet soft oa
Magnesium + tryptophan for better sleep and muscle relaxation
45 min Dairy-freePescatarian
EnergyStress ReliefFocus
635 kcal 18g protein View recipe → →
10 Easy Baked Pears with Walnuts, Cinnamon and Honey
Roasted pears filled with walnuts and cinnamon, drizzled with honey and lemon juice. A classic autumn dessert that fills the kitchen with wa
Classic combination: warming herbal drink with honey
40 min Dairy-freeGluten-free
DigestionSleepAnti-inflammatory
249 kcal 3g protein View recipe → →
11 Medium Baked Salmon with Lentils and Roasted Vegetables
Juicy salmon fillets combined with protein-rich green lentils and colorful roasted vegetables. The lemon-dill sauce rounds it off with fresh
Scandinavian classic with antioxidant boost
45 min Dairy-freeGluten-free
HeartMuscle GainDigestion
659 kcal 45g protein View recipe → →
5 Easy Baklava-Style Bars with Pistachio
Date-pistachio bars with cinnamon, cardamom and a hint of rose water, inspired by classic baklava
Cinnamon dampens the glycemic response of dates
135 min Dairy-freeGluten-free
EnergyHeartFocus
133 kcal 3g protein View recipe → →
7 Medium Bami Goreng with Shrimp and Bean Sprouts
Crispy shrimp stir-fried with thin rice noodles, fresh bean sprouts, carrot and red pepper — finished with kecap manis and a dash of sesame
Astaxanthin + allicin influence lipid metabolism via complementary pathways
30 min Dairy-freeNut-free
EnergyHeart
630 kcal 34g protein View recipe → →
8 Easy Banana Bread with Walnuts and Cinnamon
The ripest bananas sitting in your fruit bowl — black spots and all — become the best banana bread you've ever tasted. Walnuts give crunch,
Quick + slow sugars with potassium for sport and recovery
65 min PescatarianVegetarian
EnergyStress Relief
254 kcal 7g protein View recipe → →
7 Easy Banana Cacao Ice Cream with Pumpkin Seeds
Creamy ice cream from frozen banana and raw cacao, without dairy, nuts or eggs. Finished with roasted pumpkin seeds and a touch of cinnamon
Quick + slow sugars with potassium for sport and recovery
10 min Dairy-freeGluten-free
Stress ReliefSleepGeneral Wellness
195 kcal 5g protein View recipe → →
8 Easy Banana Oatmeal Bowl
A classic oatmeal bowl cooked in milk, topped with banana slices, chopped almonds, a drizzle of honey and a pinch of cinnamon. Simple, filli
Vitamin E + flavonoids for enhanced antioxidant protection
12 min Gluten-freePescatarian
SleepEnergyDigestion
420 kcal 14g protein View recipe → →
10 Easy Banana Oatmeal Cookies
Cookies from mashed banana and oats, enhanced with cinnamon and vanilla. Optionally with raisins, walnuts or chocolate
Perfect breakfast combination for sustained energy
28 min Dairy-freePescatarian
EnergyHeartDigestion
110 kcal 3g protein View recipe → →
6 Easy Banana Pancakes with Nuts & Honey
Thick pancakes made from oats and ripe banana, fried in coconut oil. Topped with peanut butter, chopped pecan nuts, coconut flakes and a dri
Perfect breakfast combination for sustained energy
25 min PescatarianVegetarian
EnergyMuscle GainStress Relief
738 kcal 25g protein View recipe → →
8 Easy Banana with Peanut Butter and Chia Seeds
Ripe banana halves spread with a thick layer of peanut butter, sprinkled with chia seeds and cinnamon. Optionally finished with honey and da
Quick + slow sugars with potassium for sport and recovery
3 min Dairy-freeGluten-free
EnergyMuscle GainHeart
280 kcal 9g protein View recipe → →
8 Easy Banana-Almond Evening Shake
A creamy shake with banana, almond butter, Greek yogurt and a hint of cinnamon and nutmeg. Warm and comforting in flavor, ideal as an evenin
Magnesium + tryptophan for better sleep and muscle relaxation
5 min Gluten-freePescatarian
SleepStress ReliefEnergy
420 kcal 16g protein View recipe → →
3 Easy Banana-Berry Nice Cream
An honest scoop of ice cream from four ingredients: frozen ripe banana that replaces the cream, frozen blueberries for depth and colour, fro
Vitamin C + B6 for energy and immune system
5 min Dairy-freeNut-free
HeartImmune SystemDigestion
140 kcal 2g protein View recipe → →
7 Easy Banana-Date Shake with Walnuts
A creamy, naturally sweet shake with Medjool dates, walnuts, Greek yogurt and a hint of cinnamon. The dates bring caramel sweetness, the wal
Cinnamon dampens the glycemic response of dates
5 min Gluten-freePescatarian
Muscle GainEnergyHeart
1024 kcal 35g protein View recipe → →
4 Easy Banana-Peanut Butter Nice Cream with Cacao Nibs
Frozen banana blended to soft-serve texture, enriched with natural peanut butter and topped with cacao nibs and cinnamon
Complete protein source with sustained energy
5 min Dairy-freeGluten-free
EnergyStress ReliefSleep
201 kcal 6g protein View recipe → →
9 Medium Barley Mushroom Risotto
A creamy risotto with pearl barley and earthy mushrooms. The chewy texture of the barley gives body, while butter and parmesan provide that
Beta-glucans + allicin activate complementary immune pathways
55 min Nut-freePescatarian
Stress ReliefDigestionImmune System
420 kcal 14g protein View recipe → →
12 Medium Beef and Vegetable Stew with Turmeric
A hearty paleo stew with beef, carrot, sweet potato, onion, garlic, turmeric, thyme and bay leaf. Slowly simmered until the beef is tender a
Increases curcumin absorption by 2000%
115 min Dairy-freeGluten-free
Blood SugarHormonal BalanceStress Relief
675 kcal 52g protein View recipe → →
16 Medium Beef Bone Broth Ramen
A deep, savoury ramen with beef bone broth, slow-braised brisket, rice noodles, marinated egg, bok choy, spring onion and nori.
Choline + sesamol for brain and liver support
210 min Dairy-freeGluten-free
SleepDigestionGeneral Wellness
520 kcal 42g protein View recipe → →
9 Easy Beef Stir-Fry with Broccoli and Sesame
A quick Asian-inspired stir-fry with thinly sliced beef, bright green broccoli, ginger, garlic, tamari and toasted sesame seeds. Served with
Double sulfur compounds for Nrf2 activation and phase-II enzymes
30 min Dairy-freeGluten-free
Muscle GainImmune SystemAntioxidants
615 kcal 48g protein View recipe → →
15 Medium Beet and lentil bowl with avocado and tahini
A colorful plant-based bowl with red lentils, quinoa and tender beet. A light tahini dressing with lemon and cumin ties it together, while a
Prevents oxidation and preserves nutritional value
35 min Dairy-freeGluten-free
JointsMuscle GainWeight Loss
620 kcal 26g protein View recipe → →
3 Easy Beetroot Carrot Drink with Ginger and Lemon
A fresh blended drink of beetroot, carrot, apple, ginger and lemon, with a gentle warm note from turmeric. Bright in colour, lightly earthy
Enhanced bioactive action via two pathways
10 min Dairy-freeGluten-free
AntioxidantsHeartEnergy
143 kcal 3g protein View recipe → →
4 Medium Beetroot Chips with Cumin
Wafer-thin slices of beetroot, dusted with earthy cumin and finished with lime zest. The purple hue holds up through baking; the edges darke
Fat activates volatile oils and increases cuminaldehyde absorption
40 min Dairy-freeGluten-free
HeartEnergyAntioxidants
95 kcal 2g protein View recipe → →
9 Easy Beetroot Hummus
A vibrant, bright pink hummus combining classic chickpeas with cooked beetroot, tahini, garlic and cumin. Plant-based, gluten-free and ready
Hummus synergy: complete protein + improved mineral absorption
10 min Dairy-freeGluten-free
AntioxidantsDigestionEnergy
185 kcal 6g protein View recipe → →
10 Easy Beetroot Soup with Goat Cheese and Walnut
A deep, colourful soup with roasted beetroot, onion, garlic, potato and thyme, finished with balsamic vinegar, creamy goat cheese and crunch
Olive oil improves carotenoid absorption from yellow potatoes
70 min Gluten-freePescatarian
HeartAntioxidantsBlood Sugar
397 kcal 13g protein View recipe → →
1 Easy Belgian Chervil Soup with Cream
A velvety Belgian soup with fresh chervil, leek, potato, cream and nutmeg. Soft, green and delicately flavoured.
Better absorption of carotenoids and vitamin A
40 min Gluten-freeNut-free
Stress ReliefDigestion
265 kcal 5g protein View recipe → →
4 Easy Belgian Open Sandwich with Salmon, Egg and Cottage Cheese
A classic Belgian open sandwich topped with smoked salmon, hard-boiled egg, creamy cottage cheese and avocado. Three protein sources on hear
Sulfur compounds support glutathione synthesis
25 min Nut-freePescatarian
HeartSkin & HairFocus
492 kcal 35g protein View recipe → →
2 Easy Belgian Uitsmijter with Aged Cheese and Tomato
Classic Belgian lunch with whole grain bread, fried eggs, aged cheese, smoked turkey and fresh tomato. Hearty, honest, and ready in fifteen
Lutein + lycopene: complementary carotenoids in two phases
18 min Nut-freeOmnivore
Muscle GainFocusEnergy
823 kcal 55g protein View recipe → →
6 Medium Belgian Vol-au-Vent with Mashed Potatoes
A Belgian classic in a homestyle version: tender chicken in a velvety sauce with mushrooms, leek, carrot and crème fraîche. Served in whole
Better absorption of carotenoids and vitamin A
70 min Nut-freeOmnivore
Muscle GainEnergyGeneral Wellness
735 kcal 43g protein View recipe → →
4 Easy Belgian Whole Wheat Croque with Egg and Vegetables
A Belgian croque-madame on whole wheat bread with Gruyère, fresh spinach, tomato and a fried egg. A hearty breakfast with the flavor of a Br
Increases vitamin E absorption by factor 4-7
17 min Nut-freeVegetarian
Muscle GainEnergyFocus
410 kcal 25g protein View recipe → →
9 Easy Berry Antioxidant Blast
A deep purple smoothie bursting with berries — blueberries, strawberries, acai and pomegranate juice. Fresh, fruity and filling thanks to ch
Vitamin C + B6 for energy and immune system
5 min Dairy-freeNut-free
Skin & HairFocusImmune System
320 kcal 6g protein View recipe → →
5 Easy Berry Coconut Chia Parfait (Paleo)
Layered dessert of chia seed pudding with coconut milk, fresh blueberries and raspberries, sprinkled with pumpkin seeds and shredded coconut
Fiber + prebiotics for the microbiome and satiety
10 min Dairy-freeGluten-free
SleepHormonal BalanceSkin & Hair
310 kcal 8g protein View recipe → →
5 Easy Berry-Oat Shake
A hearty purple shake with blueberries, raspberries, oats, Greek yogurt and flaxseed. The almond butter makes it creamy, the honey adds just
Vitamin E + anthocyanins for cognitive protection
5 min PescatarianVegetarian
SleepAnti-inflammatoryMuscle Gain
953 kcal 45g protein View recipe → →
13 Easy Black Bean and Sweet Potato Chili with Avocado
Thick, smoky chili where cubes of sweet potato half-collapse and the black beans stay just firm enough to push back. The tomato passata bind
Fat-soluble capsaicin is better absorbed with olive oil
40 min Dairy-freeGluten-free
JointsMuscle GainSleep
700 kcal 28g protein View recipe → →
3 Easy Black Bean Brownies
The fudgy brownie texture you normally get from butter, flour and sugar, rebuilt here from canned black beans (rinsed well so the bean flavo
Quick energy + antioxidants for brain and muscles
45 min Dairy-freeGluten-free
DigestionEnergy
125 kcal 5g protein View recipe → →
8 Easy Black Bean Nachos with Guacamole
Crispy oven-baked triangles of wholewheat tortilla, piled with warm black beans seasoned with cumin and chilli, fresh guacamole made from ri
2.6x more lycopene absorption from salad/salsa
35 min Dairy-freeNut-free
Muscle GainHeartDigestion
320 kcal 12g protein View recipe → →
2 Medium Black Sesame Mochi with Red Bean Paste
Soft mochi made with glutinous rice flour, toasted black sesame and a sweet red bean paste centre. Chewy, gently nutty and best served at ro
Honey antioxidants + sesame lignans for antioxidant support
31 min Dairy-freeGluten-free
Hormonal BalanceSkin & HairEnergy
253 kcal 5g protein View recipe → →
5 Medium Black Sesame Sandwich Cookies
Dark, crisp cookies made from ground black sesame and almond flour, sandwiched with a creamy coconut filling. The deep natural colour comes
Vitamin E protects honey's antioxidants from oxidation
62 min Dairy-freeGluten-free
EnergySkin & Hair
145 kcal 3g protein View recipe → →
2 Easy Blueberry Smoothie with Broccoli and Ginger
A bright smoothie made with blueberries, broccoli, spinach and banana, finished with lemon and a touch of ginger. It drinks fresh, smooth an
Potassium + anthocyanins for normal blood pressure and antioxidants
5 min Dairy-freeGluten-free
AntioxidantsAnti-inflammatoryDigestion
126 kcal 4g protein View recipe → →
4 Easy Blueberry Walnut Smoothie
A creamy smoothie with blueberries, walnuts and flaxseed. The frozen banana gives a milkshake-like texture, while cacao powder adds a subtle
Potassium + anthocyanins for normal blood pressure and antioxidants
3 min Dairy-freeGluten-free
FocusEnergyHeart
350 kcal 8g protein View recipe → →
11 Easy Blueberry Walnut Smoothie
A purple-blue smoothie with blueberries, walnuts and flaxseed as a nutty base. Banana adds sweetness, spinach contributes green without domi
Potassium + anthocyanins for normal blood pressure and antioxidants
5 min Dairy-freeGluten-free
FocusAnti-inflammatoryHeart
359 kcal 19g protein View recipe → →
7 Easy Bone Broth Soup with Ginger, Mushrooms and Spinach
A clear, savoury soup with bone broth, fresh ginger, garlic, mushrooms, spinach, tamari and spring onion.
Warming, nourishing broth
22 min Dairy-freeGluten-free
SleepJointsDigestion
108 kcal 9g protein View recipe → →
10 Easy Bone Broth Soup with Turmeric and Spinach
A clear, savoury soup with bone broth, spinach, turmeric, ginger, garlic, black pepper and a fresh touch of lemon.
Warming, nourishing broth
20 min Dairy-freeGluten-free
SleepJointsBlood Sugar
120 kcal 12g protein View recipe → →
8 Easy Bone Broth with Vegetables
A simple, savoury soup based on bone broth with broccoli, carrot, celery, garlic, ginger, turmeric and fresh parsley.
Warming, nourishing broth
30 min Dairy-freeGluten-free
JointsDigestionImmune System
120 kcal 10g protein View recipe → →
15 Easy Brazilian Moqueca with White Fish
A Brazilian-inspired fish stew with tender chunks of white fish in a gentle coconut sauce with bell peppers, tomato, ginger, lime and fresh
Allicin + gingerols: complementary bioactive action
45 min Dairy-freeGluten-free
HeartAnti-inflammatoryMuscle Gain
420 kcal 32g protein View recipe → →
Easy Bread with chicken breast cold cuts
Two slices of whole grain bread with a thin layer of butter and a generous amount of homemade chicken breast cold cuts. The simplest high-pr
3 min
Muscle GainEnergyWeight Loss
333 kcal 31g protein View recipe → →
Easy Bread with chocolate spread
A slice of whole grain bread with a generous layer of homemade chocolate spread made from hazelnuts, cocoa and honey — no palm oil or refine
2 min Vegetarian
General WellnessEnergy
293 kcal 11g protein View recipe → →
Easy Bread with filet d'Anvers turkey
Two slices of whole grain bread with a thin layer of butter and fine slices of homemade filet d'Anvers. The Belgian charcuterie classic as a
3 min
Muscle GainEnergyWeight Loss
323 kcal 29g protein View recipe → →
Easy Bread with jam
Two slices of whole grain bread with a thin layer of butter and a generous amount of homemade strawberry chia jam. The classic sweet breakfa
3 min Nut-freeVegetarian
EnergyGeneral WellnessImmune System
257 kcal 10g protein View recipe → →
6 Easy Broccoli Cheddar Soup
A creamy comfort soup with fresh broccoli, aged cheddar, milk, butter, almond flour and nutmeg.
Butter fat increases absorption of broccoli's fat-soluble vitamins
40 min Gluten-freeKeto
JointsImmune SystemSkin & Hair
430 kcal 20g protein View recipe → →
9 Medium Broccoli Tempeh Stir-Fry with Sesame
A quick stir-fry with crisp tempeh, broccoli and a savory tamari-sesame finish. Pumpkin seeds and spring onion add extra crunch and fresh gr
Double sulfur compounds for Nrf2 activation and phase-II enzymes
30 min Dairy-freeGluten-free
Hormonal BalanceAnti-inflammatoryAntioxidants
365 kcal 26g protein View recipe → →
6 Easy Broccoli Turkey Breakfast Skillet
A savory breakfast skillet with browned ground turkey, broccoli, scrambled eggs and avocado. Seasoned with garlic, turmeric and cinnamon for
Double sulfur compounds for Nrf2 activation and phase-II enzymes
25 min Dairy-freeGluten-free
Hormonal BalanceBlood SugarMuscle Gain
445 kcal 32g protein View recipe → →
8 Easy Buckwheat Pancakes with Berries
Fluffy pancakes made from buckwheat flour with fresh blueberries, creamy Greek yogurt and a drizzle of honey. Gluten-free with a subtle nutt
Rutin from buckwheat + antioxidants from honey for capillary support
30 min Gluten-freePescatarian
Stress ReliefBlood SugarWeight Loss
420 kcal 18g protein View recipe → →
8 Medium Buddha Bowl with Tofu, Sweet Potato and Kale
A colorful bowl with golden roasted sweet potato, savory tofu, brown rice and tender kale. A creamy tahini-lemon dressing and edamame make i
Healthy fats improve mineral absorption from sesame seeds
50 min Dairy-freeNut-free
EnergyHeartDigestion
790 kcal 30g protein View recipe → →
4 Easy Cabbage Wrap with Hummus and Avocado
Crispy wraps of blanched pointed cabbage leaves filled with creamy hummus, avocado, carrot strips and red cabbage. Light, fresh and full of
Healthy fats improve mineral absorption from sesame seeds
17 min Dairy-freeGluten-free
AntioxidantsDigestionWeight Loss
295 kcal 8g protein View recipe → →
4 Easy Cacao Banana Smoothie
A rich, creamy smoothie with raw cacao and frozen banana. Tastes like a milkshake, but with ingredients that make you feel good.
Quick + slow sugars with potassium for sport and recovery
5 min Dairy-freeGluten-free
Stress ReliefEnergyFocus
280 kcal 6g protein View recipe → →
5 Medium Cacao Coconut Bliss Balls (Keto)
Compact balls of ground almonds, desiccated coconut, cacao powder and almond butter, bound with melted coconut oil. No sugar, no oven, ready
Double magnesium boost: 500mg per 100g combined
15 min Dairy-freeGluten-free
Stress ReliefEnergyFocus
230 kcal 6g protein View recipe → →
5 Easy Caesar Salad with Chicken
The iconic Caesar salad with grilled chicken, crispy romaine lettuce, parmesan and creamy Caesar dressing. High in protein and full of flavo
Perfect vinaigrette - mustard as emulsifier
25 min KetoLow Carb
Muscle GainWeight LossJoints
340 kcal 32g protein View recipe → →
14 Easy Caprese Pesto Panini with Avocado & Pine Nuts
Grilled sourdough panini topped with basil pesto, fresh mozzarella, avocado and tomato. Finished with toasted pine nuts and a drizzle of bal
2.6x more lycopene absorption from salad/salsa
18 min PescatarianVegetarian
HeartSkin & HairGeneral Wellness
688 kcal 24g protein View recipe → →
8 Easy Caprese Salad
The iconic Italian salad with ripe tomatoes, fresh mozzarella and basil — simplicity at its best.
Caprese trio: calcium + eugenol + oleocanthal — bioactive compounds optimally absorbed
10 min Gluten-freeKeto
HeartJointsAnti-inflammatory
260 kcal 14g protein View recipe → →
14 Easy Caribbean Jerk Chicken with Rice and Peas
Golden-brown grilled chicken thighs with a fiery jerk crust, creamy coconut rice that creeps to the edge of your plate, and black beans that
Capsaicin increases curcumin absorption
65 min Dairy-freeGluten-free
EnergyMuscle GainDigestion
868 kcal 57g protein View recipe → →
21 Medium Caribbean Lamb Curry with Rice and Plantain
Tender lamb cubes slowly braising in a fragrant coconut sauce with cumin, turmeric and a generous hit of cayenne. The fried plantain alongsi
Olive oil increases absorption of provitamin A carotenoids from plantain
75 min Dairy-freeGluten-free
JointsMuscle GainEnergy
934 kcal 48g protein View recipe → →
4 Medium Carrot Cake with Cashew Frosting
A full-bodied, spiced carrot cake made with finely grated carrot, almond flour, eggs and maple syrup as sweetener, flavoured with cinnamon,
Cinnamon dampens glycemic impact of sugars
70 min Dairy-freeGluten-free
Immune SystemSkin & HairEnergy
245 kcal 6g protein View recipe → →
4 Easy Carrot Chips with Smoked Paprika
Thin, diagonally cut carrot chips, lightly glazed with honey and dusted with smoked paprika. The carrot's natural sweetness caramelises in t
Dual bioactive action via chrysin + oleocanthal
37 min Dairy-freeGluten-free
Skin & HairImmune SystemEnergy
105 kcal 1g protein View recipe → →
7 Easy Carrot Soup with Turmeric and Ginger
A soft, golden carrot soup with coconut milk, turmeric, ginger, garlic and fresh cilantro.
Allicin + gingerols: complementary bioactive action
35 min Dairy-freeGluten-free
JointsAnti-inflammatoryImmune System
180 kcal 3g protein View recipe → →
9 Easy Carrot, Ginger and Turmeric Soup
A smooth carrot soup with fresh ginger, turmeric and creamy coconut milk. Lemon and black pepper add just enough brightness and depth.
Allicin + gingerols: complementary bioactive action
45 min Dairy-freeGluten-free
AntioxidantsJointsAnti-inflammatory
195 kcal 3g protein View recipe → →
4 Medium Cashew-Lemon Cheesecake
A no-bake cheesecake in two layers: a sticky base of ground almonds and Medjool dates, and on top a silky filling of cashews soaked for 4 ho
Vitamin C increases iron absorption from cashew nuts up to 6x
270 min Dairy-freeGluten-free
HeartEnergy
255 kcal 5g protein View recipe → →
5 Easy Cashew-Vanilla Nice Cream
Vanilla nice cream built on four ingredients: cashews soaked for four hours that take the role of cream, frozen slices of ripe banana for na
Quick + slow sugars with potassium for sport and recovery
15 min Dairy-freeGluten-free
EnergyHeart
245 kcal 5g protein View recipe → →
Easy Cauliflower Cheese Gratin with Pumpkin Seeds
A creamy gratin with tender-crisp cauliflower, melted cheese, cream, egg and crunchy pumpkin seeds. Savoury, golden and satisfying enough as
45 min Gluten-freeLow Carb
SleepStress ReliefJoints
425 kcal 19g protein View recipe → →
9 Easy Cauliflower Hummus with Veggie Sticks
Roasted cauliflower blended with tahini, lemon juice, garlic and cumin into a velvety dip, served with crunchy cucumber, carrot and celery s
Olive oil improves absorption of cauliflower's vitamin K and sulforaphane
25 min Dairy-freeGluten-free
Blood SugarHormonal BalanceDigestion
105 kcal 3g protein View recipe → →
11 Easy Cauliflower Rice Pilaf with Turmeric and Lemon
A warm cauliflower rice pilaf with soft onion, zucchini, carrot and garlic, finished with lemon and parsley. Light enough for weeknights, ye
Sulforaphane + curcumin: double NF-κB modulation
25 min Dairy-freeGluten-free
Weight LossDigestionAnti-inflammatory
165 kcal 6g protein View recipe → →
6 Easy Cauliflower Tabbouleh with Parsley and Mint
A fresh salad of cauliflower couscous with plenty of parsley, mint, tomato and cucumber, finished with lemon, olive oil and a touch of garli
Olive oil improves absorption of cauliflower's vitamin K and sulforaphane
20 min Dairy-freeGluten-free
DigestionWeight LossGeneral Wellness
130 kcal 2.5g protein View recipe → →
15 Medium Central Asian Plov with Lamb
Long-grain rice that has soaked up every drop of flavour from lamb, carrot and cumin — not stirred, but layered, as it should be. The carrot
Double digestive support: enzymes + bioactive compounds
60 min Dairy-freeGluten-free
EnergyJointsImmune System
679 kcal 43g protein View recipe → →
9 Easy Chamomile Oatmeal
Oatmeal cooked in chamomile tea instead of water, with a drizzle of honey, crunchy almonds and banana slices. The chamomile gives a floral u
Vitamin E + flavonoids for enhanced antioxidant protection
15 min Dairy-freePescatarian
SleepStress ReliefBlood Sugar
385 kcal 11g protein View recipe → →
11 Easy Chermoula Salmon - Moroccan Spiced Fish
Thick salmon fillets under a layer of bright green chermoula — cilantro, parsley, garlic and cumin pounded into a paste that smells of Moroc
Double vitamin C for maximum iron absorption
55 min Dairy-freeGluten-free
HeartFocusAnti-inflammatory
385 kcal 32g protein View recipe → →
7 Easy Cherry Cucumber Smoothie
A refreshing smoothie with tart cherries, cucumber and fresh mint. Light, hydrating and with a deep red color. The vanilla rounds off the fl
Quick + slow sugars with potassium for sport and recovery
5 min Dairy-freeNut-free
SleepAnti-inflammatoryGeneral Wellness
260 kcal 6g protein View recipe → →
9 Easy Cherry Smoothie Bowl
A deep red smoothie bowl full of tart cherries, frozen banana and coconut milk. Topped with sliced almonds, chia seeds and shredded coconut.
Vitamin E + flavonoids for enhanced antioxidant protection
5 min Dairy-freeGluten-free
JointsSleepAnti-inflammatory
340 kcal 7g protein View recipe → →
2 Easy Cherry-Walnut Bites with Chamomile
Tart cherries, walnuts and dates blended in the food processor with a splash of chamomile tea as binder, rolled into small balls. Sweet, nut
Stable energy through fast + slow fuels
10 min Dairy-freeGluten-free
SleepStress ReliefAnti-inflammatory
339 kcal 6g protein View recipe → →
12 Easy Cherry-Walnut Overnight Oats
Overnight oats with tart cherries, walnuts and a drizzle of honey. Everything goes into a jar the night before, and in the morning you have
Beta-glucans + prebiotics for gut flora and lipid profile
10 min PescatarianVegetarian
SleepHeartEnergy
380 kcal 12g protein View recipe → →
7 Easy Chia Pudding Mango Coconut
A creamy overnight chia pudding with full-fat coconut milk, oat milk, fresh mango and a drizzle of honey. Finished with shredded coconut and
Fiber + prebiotics for the microbiome and satiety
250 min Dairy-freeNut-free
HeartDigestionEnergy
320 kcal 5g protein View recipe → →
4 Easy Chia Pudding with Berries
A creamy chia pudding with oat milk, a touch of honey and vanilla, topped with fresh blueberries and raspberries. Make it the night before a
Fiber + prebiotics for the microbiome and satiety
245 min Dairy-freeGluten-free
DigestionFocusSkin & Hair
220 kcal 6g protein View recipe → →
5 Easy Chia Pudding with Cacao, Coconut and Walnuts
A creamy chia pudding with cacao, coconut milk and a hint of cinnamon. After a few hours of chilling, it sets into a full, soft texture fini
Ideal base for hot chocolate
255 min Dairy-freeGluten-free
EnergyDigestionHeart
475 kcal 9g protein View recipe → →
6 Easy Chia Seed Pudding with Mango
A creamy overnight pudding of chia seeds and coconut milk, topped with juicy mango, passion fruit and optionally a drizzle of honey. Tropica
Fiber + prebiotics for the microbiome and satiety
10 min Dairy-freeGluten-free
SleepDigestionSkin & Hair
380 kcal 8g protein View recipe → →
12 Medium Chicken and Sweet Potato Curry with Coconut and Turmeric
A rich curry with tender chicken thighs, sweet potato, coconut milk, ginger and turmeric. Brown rice makes it a hearty dinner that reheats w
Classic combination: allicin for flavor and health
60 min Dairy-freeGluten-free
Anti-inflammatoryImmune SystemEnergy
1145 kcal 41g protein View recipe → →
14 Easy Chicken Avocado Salad with Pumpkin Seeds and Lemon (Keto)
Keto salad of pan-fried chicken breast on a bed of fresh spinach with creamy avocado, crunchy pumpkin seeds, cucumber and red onion. Finishe
Prevents oxidation and preserves nutritional value
25 min Dairy-freeGluten-free
Blood SugarSkin & HairSleep
580 kcal 38g protein View recipe → →
10 Easy Chicken Breast Shawarma with Rice and Tahini
Juicy chicken breast marinated in shawarma spices, served with fragrant rice, tahini sauce and fresh vegetables.
Classic curry combination with complementary bioactive action
35 min Dairy-freeGluten-free
Muscle GainEnergyJoints
519 kcal 44g protein View recipe → →
7 Easy Chicken Breast Wrap with Hummus and Roasted Vegetables
A hearty breakfast wrap with grilled chicken breast, homemade hummus and roasted bell pepper and zucchini. High in protein thanks to the com
Better absorption of lutein and zeaxanthin
35 min Dairy-freeNut-free
Muscle GainEnergyHeart
537 kcal 49g protein View recipe → →
13 Medium Chicken Cauliflower Curry with Coconut Cream and Turmeric (Keto)
A creamy curry with chicken thighs, cauliflower, coconut cream, turmeric and ginger. Low in carbohydrates, full of flavour and hearty enough
Sulforaphane + curcumin: double NF-κB modulation
40 min Dairy-freeGluten-free
Blood SugarAntioxidantsHormonal Balance
620 kcal 40g protein View recipe → →
13 Medium Chicken in Grape Juice
A rustic French stew with tender chicken, mushrooms and pearl onions, slowly cooked in an aromatic sauce made from grape, broth and herbs. R
Beta-glucans + allicin activate complementary immune pathways
100 min Dairy-freeGluten-free
HeartAnti-inflammatoryImmune System
410 kcal 45g protein View recipe → →
11 Medium Chicken Mushroom Pasta
A savory pasta with golden-seared chicken breast, mushrooms, fresh spinach and a hint of nutmeg. A splash of cooking water brings everything
Beta-glucans + allicin activate complementary immune pathways
30 min Dairy-freeNut-free
SleepMuscle GainEnergy
545 kcal 40g protein View recipe → →
7 Medium Chicken Pumpkin Seed Bowl with Roasted Vegetables (Paleo)
A paleo bowl with pan-fried chicken breast, roasted sweet potato and broccoli, fresh avocado, bell pepper and crunchy pumpkin seeds. Cumin a
Improves absorption of fat-soluble vitamins
40 min Dairy-freeGluten-free
Blood SugarHormonal BalanceStress Relief
650 kcal 42g protein View recipe → →
17 Medium Chicken Shawarma Bowl with Garlic Sauce
A flavorful bowl with spiced shawarma chicken, bulgur and fresh vegetables. The yogurt-based garlic sauce provides a creamy finish, while th
Citric acid enhances mineral absorption from whole grain bulgur
40 min Nut-free
Muscle GainEnergyImmune System
847 kcal 62g protein View recipe → →
19 Medium Chicken Shawarma Flatbread with Tahini, Pickles & Sumac
Juicy chicken thighs marinated in shawarma spices, grilled and served on warm whole wheat flatbread with tahini sauce, fresh vegetables, pic
Glycemic support through spice mix
35 min Dairy-freeNut-free
Muscle GainAnti-inflammatoryEnergy
718 kcal 40g protein View recipe → →
9 Easy Chicken Shawarma Wrap with Garlic Sauce
Authentic shawarma with chicken marinated in cumin, turmeric and garlic, cooked until golden. Served with crunchy vegetables, parsley and a
Classic curry combination with complementary bioactive action
32 min Dairy-freeNut-free
Muscle GainEnergyImmune System
630 kcal 56g protein View recipe → →
14 Medium Chicken Spinach Coconut Curry (Keto)
A creamy coconut curry with tender chicken thighs, fresh spinach and a warm spice blend of turmeric, ginger, cumin, cinnamon and fenugreek.
Ayurvedic combination for glycemic and bioactive support
40 min Dairy-freeGluten-free
SleepBlood SugarHormonal Balance
465 kcal 32g protein View recipe → →
7 Medium Chicken Stir-Fry with Broccoli and Brussels Sprouts
A quick stir-fry with tender chicken, broccoli, Brussels sprouts and a fresh finish of lemon juice and spring onion. The tamari-ginger sauce
Double sulfur compounds for Nrf2 activation and phase-II enzymes
30 min Dairy-freeGluten-free
AntioxidantsMuscle GainAnti-inflammatory
340 kcal 38g protein View recipe → →
3 Easy Chicken Strips with Almond Crust
Crisp chicken strips coated in almond flour, egg and warm spices, pan-cooked until golden in coconut oil. Ideal as a savoury snack or protei
Almond protein + coconut MCTs for sustained energy and satiety
24 min Dairy-freeGluten-free
Muscle GainEnergyGeneral Wellness
318 kcal 30g protein View recipe → →
9 Easy Chicken Sweet Potato Bowl
A nutritious bowl with tender chicken breast, roasted sweet potato and crispy broccoli. The tahini-lemon dressing ties everything together i
Double sulfur compounds for Nrf2 activation and phase-II enzymes
45 min Dairy-freeGluten-free
SleepStress ReliefMuscle Gain
520 kcal 42g protein View recipe → →
15 Medium Chicken Tikka Masala with Brown Rice
A creamy chicken tikka masala with yogurt marinade, tomato passata, garam masala, ginger and brown rice. Full of flavour, gently spiced and
Fats + probiotics improve spice absorption
80 min Gluten-freeNut-free
Muscle GainImmune SystemAnti-inflammatory
815 kcal 50g protein View recipe → →
15 Easy Chicken Tikka Masala Wrap with Mango Chutney
Authentic tikka masala wrap with marinated chicken, fresh vegetables and sweet-sour mango chutney. Full of protein and Indian spices.
Fats + probiotics improve spice absorption
55 min Nut-free
Muscle GainEnergyImmune System
752 kcal 60g protein View recipe → →
7 Easy Chicken with Cherries and Hazelnuts
Juicy chicken breast with a warm cherry sauce made with balsamic vinegar, honey, red onion and thyme. Toasted hazelnuts add crunch and make
Dual bioactive action via chrysin + oleocanthal
45 min Dairy-freeGluten-free
SleepGeneral WellnessAnti-inflammatory
420 kcal 42g protein View recipe → →
8 Easy Chicken Zucchini Breakfast Stir-Fry
A hearty stir-fry with tender chicken pieces, soft scrambled eggs, crispy zucchini and sautéed mushrooms. Low in carbohydrates, high in prot
Beta-glucans + allicin activate complementary immune pathways
22 min Dairy-freeGluten-free
EnergyMuscle GainWeight Loss
380 kcal 35g protein View recipe → →
5 Easy Chickpea Chocolate Chip Cookies
Incredibly soft chocolate chip cookies built on canned chickpeas and natural peanut butter. When fully pureed smooth, the chickpeas deliver
Protein + fast carbohydrates for post-workout recovery
25 min Dairy-freeGluten-free
Muscle GainEnergyDigestion
165 kcal 6g protein View recipe → →
16 Easy Chickpea Curry with Rice
A creamy curry with chickpeas, spinach, tomato and coconut milk, served with basmati rice. Warmly spiced, filling and ideal for preparing ah
Tomato increases iron absorption from chickpeas
40 min Dairy-freeGluten-free
Stress ReliefDigestionWeight Loss
630 kcal 15g protein View recipe → →
11 Easy Chickpea Curry with Spinach and Tomato
A gently spiced curry with chickpeas, ripe tomatoes, coconut milk and fresh spinach. It is the kind of weeknight dish that comes together ea
Tomato increases iron absorption from chickpeas
35 min Dairy-freeGluten-free
DigestionEnergyHeart
412 kcal 13g protein View recipe → →
6 Easy Chickpea Shawarma Wrap with Hummus
Crispy roasted chickpeas with shawarma spices, hummus, fresh vegetables and tahini sauce in whole wheat tortilla.
Hummus synergy: complete protein + improved mineral absorption
35 min Dairy-freeNut-free
EnergyHormonal BalanceDigestion
582 kcal 21g protein View recipe → →
9 Easy Chickpea Tahini Bowl
A savory bowl with crispy roasted chickpeas, tomato, cucumber and a creamy tahini dressing with lemon and garlic. The mix of warm and fresh
Hummus synergy: complete protein + improved mineral absorption
45 min Dairy-freeGluten-free
Stress ReliefDigestionWeight Loss
425 kcal 16g protein View recipe → →
18 Easy Chickpea Turmeric Salad with Spinach and Flaxseed
Salad of chickpeas marinated in turmeric and cumin, on a bed of fresh spinach with red onion and a lemon dressing. Flaxseed adds a nutty cru
Lemon juice increases iron absorption from chickpeas
15 min Dairy-freeGluten-free
JointsMuscle GainBlood Sugar
550 kcal 24g protein View recipe → →
7 Easy Chilled Avocado Cucumber Soup with Dill
A fresh, creamy no-cook soup with avocado, cucumber, Greek yogurt, dill, spring onion and lime.
Tzatziki: hydration + probiotics for digestion
40 min Gluten-freeNut-free
General Wellness
223 kcal 5g protein View recipe → →
9 Easy Chilled Watermelon Tomato Soup with Basil
A chilled, gazpacho-style soup with watermelon, tomato, cucumber, basil, red onion and lime.
Vitamin C + olive oil fats for iron absorption and antioxidant action
15 min Dairy-freeGluten-free
Skin & HairHeartAnti-inflammatory
133 kcal 3g protein View recipe → →
12 Easy Chinese Beef & Broccoli
A classic Chinese takeout dish, but homemade — tender steak with crisp-tender broccoli in a glossy oyster sauce. Quick to the table and full
Prebiotic starch + gingerols for gastrointestinal support
30 min Dairy-freeGluten-free
Muscle GainAnti-inflammatoryImmune System
380 kcal 36g protein View recipe → →
5 Easy Chocolate Avocado Mousse with Almonds
A soft chocolate mousse made with ripe avocado, cacao and coconut milk. Chopped almonds add just enough bite, while cinnamon and a pinch of
Double magnesium boost: 500mg per 100g combined
40 min Dairy-freeGluten-free
Stress ReliefAnti-inflammatoryGeneral Wellness
260 kcal 5g protein View recipe → →
6 Easy Chocolate Peanut Butter Protein Shake
A thick, creamy shake with the classic combination of chocolate and peanut butter, supplemented with oats, Greek yogurt and a spoonful of ho
Perfect breakfast combination for sustained energy
5 min PescatarianVegetarian
Muscle GainEnergyFocus
1149 kcal 53g protein View recipe → →
7 Easy Chocolate Protein Smoothie
A rich chocolate smoothie with raw cacao, almond butter, dates and hemp seeds. The banana makes it creamy, the dates sweet, and the cinnamon
Monounsaturated fats + potassium: complementary electrolytes for muscle and nerve function
5 min Dairy-freeGluten-free
Muscle GainEnergyFocus
520 kcal 28g protein View recipe → →
4 Easy Chocolate Strawberries with Dark Chocolate
An elegant dessert of fresh strawberries dipped in melted dark chocolate with coconut oil for a glossy coating. Sprinkled with fleur de sel
MCTs improve vitamin E absorption from almonds
50 min Dairy-freeGluten-free
HeartImmune SystemAnti-inflammatory
220 kcal 3g protein View recipe → →
7 Easy Chocolate-Avocado Mousse
A surprisingly creamy, dark chocolate mousse in which avocado does the job of whipped cream and egg: the soft flesh is blended with raw caca
Quick energy + antioxidants for brain and muscles
130 min Dairy-freeLow Carb
HeartFocusAnti-inflammatory
220 kcal 4g protein View recipe → →
3 Easy Cinnamon Apple Walnut Snack
Fresh apple wedges dusted with cinnamon and broken walnuts, with a spoonful of almond butter on the side for dipping. Ready in three minutes
Protein and fat slow sugar absorption from apple
3 min Dairy-freeGluten-free
Blood SugarHeartWeight Loss
195 kcal 4g protein View recipe → →
7 Easy Cinnamon Overnight Oats
Creamy overnight oats with cinnamon, chia seeds, Greek yogurt and walnuts. Prepare in the evening, grab from the fridge in the morning — the
Double glycemic balance
365 min Gluten-freePescatarian
Blood SugarDigestionEnergy
380 kcal 14g protein View recipe → →
19 Easy Classic Beef Burger
A classic beef burger with seasoned ground beef, a whole grain bun, tomato, lettuce, avocado, red onion and Dijon mustard. Simple, savory an
2.6x more lycopene absorption from salad/salsa
30 min Dairy-freeNut-free
Muscle GainEnergyImmune System
485 kcal 32g protein View recipe → →
11 Easy Clear Ginger Lemon Soup with Spinach
A light, clear soup with fresh ginger, garlic, lemon and spinach in a warm vegetable broth. Bright in flavour, gently spicy at the finish, a
Capsaicin increases curcumin absorption
25 min Dairy-freeGluten-free
AntioxidantsDigestionImmune System
108 kcal 4g protein View recipe → →
5 Easy Coated Almonds with Cacao & Coconut
Crunchy roasted almonds with a thin, matte coating of cacao powder, shredded coconut and honey. The same convenient grab-and-go snack feel a
Double magnesium boost: 500mg per 100g combined
53 min Dairy-freeGluten-free
EnergyFocusHeart
145 kcal 4g protein View recipe → →
4 Easy Coconut Almond Granola with Seeds
A grain-free granola with almonds, pecans, desiccated coconut and seeds, baked into crunchy clusters. The coconut oil and cinnamon give it a
MCTs improve vitamin E absorption from almonds
35 min Dairy-freeGluten-free
EnergyGeneral WellnessHeart
340 kcal 9g protein View recipe → →
4 Easy Coconut Bliss Balls with Almond
Shredded coconut, almonds and Medjool dates pulsed in a food processor into a sticky dough, rolled into balls and coated with a layer of shr
Vitamin E + flavonoids for enhanced antioxidant protection
15 min Dairy-freeGluten-free
EnergyFocusHeart
120 kcal 3g protein View recipe → →
3 Easy Coconut Chia Pudding with Raspberries
Chia seeds soaked overnight in full-fat coconut milk — the result is a pudding that looks like tapioca but tastes like a tropical dessert. C
Perfect chia pudding base
250 min Dairy-freeGluten-free
DigestionAnti-inflammatoryGeneral Wellness
240 kcal 6g protein View recipe → →
3 Easy Coconut Date Bliss Balls
Small no-bake balls made with dates, cashews, cacao and vanilla, finished with shredded coconut. Soft inside, gently chewy and just sweet en
Quick energy + antioxidants for brain and muscles
35 min Dairy-freeGluten-free
EnergyDigestionGeneral Wellness
212 kcal 4g protein View recipe → →
5 Easy Coconut Date Bliss Balls with Seeds
Soft energy balls made from dates, shredded coconut and a mix of pumpkin seeds and sunflower seeds, spiced with cinnamon and cacao. Without
Quick energy + antioxidants for brain and muscles
15 min Dairy-freeGluten-free
EnergyStress ReliefGeneral Wellness
95 kcal 2g protein View recipe → →
5 Easy Coconut Kheer - Indian Rice Pudding with Cardamom
Creamy rice pudding made with coconut milk and oat milk, perfumed with cardamom, saffron and rose water. Finished with crunchy pistachios —
Coconut milk lowers glycemic response of rice
40 min Dairy-freeGluten-free
Stress ReliefSleepEnergy
323 kcal 5g protein View recipe → →
Easy Coconut Lime Freezer Bites
Small freezer bites made with coconut oil, coconut cream and desiccated coconut, brightened with lime and rounded off with vanilla and sea s
140 min Dairy-freeGluten-free
EnergyImmune SystemGeneral Wellness
640 kcal 3g protein View recipe → →
4 Easy Coconut Matcha Breakfast Bowl
A warm, creamy bowl of coconut milk and matcha, finished with chia seeds, hemp seeds and coconut flakes. The combination is velvety, lightly
Perfect chia pudding base
10 min Dairy-freeGluten-free
FocusEnergyAnti-inflammatory
695 kcal 11g protein View recipe → →
2 Easy Coconut Panna Cotta (Keto)
A classic panna cotta in a plant-based jacket — creamy coconut milk and coconut cream set with agar-agar, veined with cinnamon and vanilla.
Satiety with stable energy: gel formation + MCT fats
135 min Dairy-freeGluten-free
General WellnessDigestionEnergy
280 kcal 3g protein View recipe → →
2 Easy Coconut Panna Cotta with Blueberries and Raspberries
A soft panna cotta made with full-fat coconut milk, vanilla and a very subtle hint of cinnamon. Blueberries and raspberries add a fresh, lig
Satiety with stable energy: gel formation + MCT fats
290 min Dairy-freeGluten-free
DigestionSkin & HairGeneral Wellness
220 kcal 2g protein View recipe → →
10 Easy Coconut Pumpkin Fudge with Turmeric
Creamy fudge based on coconut cream and pumpkin puree, spiced with turmeric, cinnamon and ginger. Sweetened with honey and sprinkled with pu
Classic combination: warming herbal drink with honey
15 min Dairy-freeGluten-free
Hormonal BalanceAnti-inflammatoryBlood Sugar
110 kcal 1g protein View recipe → →
4 Easy Coconut Water with Lemon, Mint and a Pinch of Sea Salt
A fresh, natural drink made with coconut water, lemon juice, a pinch of sea salt, a teaspoon of honey and a few mint leaves. Clean and light
Classic combination for sore throat and colds
5 min Dairy-freeGluten-free
EnergyHeart
55 kcal 1g protein View recipe → →
4 Easy Coconut-Date Bites with Dark Chocolate
Creamy coconut-date filling coated with dark chocolate. Same tropical taste experience as Bounty, but with natural ingredients.
MCTs slow sugar absorption from dates for more stable energy
65 min Dairy-freeGluten-free
EnergyDigestion
125 kcal 1g protein View recipe → →
8 Easy Coconut-Mango Chia Pudding with Pistachio
A creamy chia pudding based on coconut milk, topped with fresh mango, crunchy pistachios and tropical coconut flakes. Contains ingredients t
Fiber + prebiotics for the microbiome and satiety
15 min Dairy-freeGluten-free
DigestionSkin & HairBlood Sugar
458 kcal 12g protein View recipe → →
4 Easy Coconut-Mango Popsicles
Layered popsicles of bright yellow mango purée and white coconut milk, finished with a splash of lime juice. The mango gives the natural swe
Honey enzymes + vitamin C for dual immune support
255 min Dairy-freeGluten-free
Immune SystemSkin & HairEnergy
120 kcal 1g protein View recipe → →
8 Medium Coconut-Turmeric Panna Cotta with Mango
Dairy-free panna cotta made with coconut milk, coloured and spiced with turmeric, fresh ginger and cardamom. Sweetened with honey and set wi
Prebiotic gel fiber + prokinetic gingerol = enhanced gut motility and microbiome
195 min Dairy-freeGluten-free
Anti-inflammatorySkin & HairImmune System
312 kcal 3g protein View recipe → →
12 Easy Cold Japanese Soba with Edamame and Seaweed
Refreshing Japanese cold noodles with edamame, wakame and a creamy sesame-tahini dressing. A light but filling dish with the typical umami o
Japanese combination: isoflavones + iodine
30 min Dairy-freeNut-free
FocusSkin & HairAntioxidants
820 kcal 35g protein View recipe → →
Easy Corn Tortillas
Authentic corn tortillas with masa harina — the flour from nixtamalized corn. Three ingredients, no yeast, no rise time. In the hot pan they
32 min Dairy-freeGluten-free
Energy
57 kcal 2g protein View recipe → →
7 Easy Cottage Cheese Berry Bowl
A creamy bowl with cottage cheese, blueberries, walnuts and chia seeds. Fresh fruit, soft dairy and a hint of cinnamon make it simple, satis
Fiber + prebiotics for the microbiome and satiety
5 min Gluten-freePescatarian
Muscle GainSleepSkin & Hair
510 kcal 33g protein View recipe → →
4 Easy Cottage Cheese Bowl with Peach and Pecans
A simple, nourishing bowl with creamy cottage cheese, juicy peach slices, crunchy pecans, flaxseed and a drizzle of maple syrup with cinnamo
Cinnamon dampens glycemic impact of sugars
5 min Gluten-freePescatarian
Muscle GainSleepWeight Loss
450 kcal 28g protein View recipe → →
6 Easy Cottage Cheese Cinnamon Pancakes with Apple
Small, fluffy pancakes made from cottage cheese and oat flour with cinnamon and vanilla. Served with a warm apple compote of caramelised app
Cinnamon stabilizes blood sugar levels after apple consumption
25 min Nut-freePescatarian
Blood SugarEnergyDigestion
202 kcal 11g protein View recipe → →
8 Easy Cottage Cheese Pancakes with Berries
Fluffy pancakes made with cottage cheese and oats, topped with fresh blueberries, chopped walnuts and a drizzle of honey. A hearty breakfast
Potassium + anthocyanins for normal blood pressure and antioxidants
25 min PescatarianVegetarian
Muscle GainAnti-inflammatoryFocus
663 kcal 33g protein View recipe → →
3 Easy Cottage Cheese Protein Wrap with Chicken and Avocado
Whole wheat tortillas filled with grilled chicken breast strips, creamy cottage cheese, mashed avocado and a handful of fresh spinach. Rolle
Protein + iron + vitamin C in one complete meal
20 min Nut-free
Muscle GainEnergy
455 kcal 39g protein View recipe → →
4 Easy Cottage Cheese with Berries and Honey
Bowls of creamy cottage cheese with fresh blueberries, strawberries and raspberries, a drizzle of honey and crunchy almond slivers. Finished
Vitamin E + anthocyanins: complementary antioxidant pathways in lipid and aqueous phase
5 min Gluten-freeLow Carb
Muscle GainJointsFocus
200 kcal 16g protein View recipe → →
8 Easy Cottage Cheese with Walnuts, Dates and Honey
A bowl of creamy cottage cheese with roughly chopped walnuts, Medjool date pieces, a drizzle of honey, a hint of cinnamon and ground flaxsee
Slow casein + healthy fats for overnight recovery and muscle growth
5 min Gluten-freePescatarian
Muscle GainSleepHeart
887 kcal 43g protein View recipe → →
5 Easy Creamy Avocado Mayo
A creamy, green mayonnaise made from ripe avocado, olive oil and a hint of Dijon mustard. Same texture as classic mayo, perfect with fries,
Perfect vinaigrette - mustard as emulsifier
10 min Dairy-freeGluten-free
HeartSkin & HairAnti-inflammatory
115 kcal 1g protein View recipe → →
10 Easy Creamy Beetroot Soup with Turmeric and Ginger
A smooth beetroot soup with onion, garlic, ginger and turmeric, rounded out with coconut milk and lemon. Deep in colour, gently spiced and c
Warm broth + gingerols for digestion and hydration
45 min Dairy-freeGluten-free
AntioxidantsHeartAnti-inflammatory
158 kcal 2.6g protein View recipe → →
8 Easy Creamy Cacao Smoothie with Maca and Flaxseed
A full-bodied smoothie made with banana, cacao, maca and ground flaxseed, rounded out with almond butter and coconut milk. It drinks smooth
Magnesium + tryptophan for better sleep and muscle relaxation
5 min Dairy-freeGluten-free
Hormonal BalanceEnergyGeneral Wellness
338 kcal 8g protein View recipe → →
5 Easy Creamy Date Banana Shake
An ultra-creamy, dairy-free shake with Medjool dates, frozen banana, peanut butter and a hint of cinnamon. Thick as a milkshake, naturally s
Complete protein source with sustained energy
5 min Dairy-freePescatarian
EnergyMuscle GainBlood Sugar
295 kcal 7g protein View recipe → →
12 Medium Creamy Mushroom Risotto with Truffle Oil and Parmesan
A creamy mushroom risotto with arborio rice, warm vegetable stock, Parmesan, butter and a small touch of truffle oil. Finished with walnuts,
Acetic acid preserves allicin and extends shelf life
45 min Gluten-freePescatarian
Immune SystemFocusGeneral Wellness
745 kcal 23g protein View recipe → →
4 Easy Creamy Passion Fruit Smoothie with Chamomile and Chia
A soft smoothie made with cooled chamomile tea, passion fruit, yogurt and coconut milk, finished with chia and vanilla. It tastes fresh and
Perfect chia pudding base
10 min Gluten-freeLow Carb
SleepStress ReliefDigestion
149 kcal 6g protein View recipe → →
5 Easy Crispy Cauliflower Bites
Cauliflower florets are oven-roasted at high heat until their edges turn dark brown and crisp. A coat of olive oil, paprika and garlic gives
Olive oil improves absorption of cauliflower's vitamin K and sulforaphane
40 min Dairy-freeGluten-free
Weight LossAntioxidantsImmune System
110 kcal 3g protein View recipe → →
4 Medium Crispy Cauliflower Pizza
A golden cauliflower crust with almond flour, mozzarella, egg and oregano. Topped with tomato passata, soft goat cheese, cherry tomatoes, ar
Lycopene + eugenol: two complementary bioactive pathways
65 min Gluten-freeKeto
Weight LossBlood SugarDigestion
555 kcal 33g protein View recipe → →
18 Easy Crispy Chicken Burger
A satisfying chicken burger with flattened chicken breast, a crispy oat-parmesan crust, wholegrain buns, lettuce, tomato and creamy avocado.
2.6x more lycopene absorption from salad/salsa
40 min Nut-freeOmnivore
Muscle GainWeight LossEnergy
445 kcal 42g protein View recipe → →
7 Easy Crispy Chicken Nuggets with Almond Crust
Juicy chicken nuggets with a crispy crust of almond flour and Parmesan. Baked in the oven instead of deep-fried, with a spice mix of oregano
Allicin + oleocanthal for vascular support
40 min Gluten-freeKeto
Muscle GainWeight LossEnergy
320 kcal 38g protein View recipe → →
6 Easy Crispy Harissa Chickpeas
Ultra-crispy chickpeas wrapped in a North African spice blend of paprika, cumin and cayenne. The same handful-after-handful bite as bar nuts
Fat-soluble capsaicin is better absorbed with olive oil
50 min Dairy-freeGluten-free
Muscle GainDigestionWeight Loss
130 kcal 6g protein View recipe → →
4 Medium Crispy Sweet Potato Chips
Wafer-thin slices of sweet potato, briefly soaked to remove starch and then oven-baked until crisp. Fragrant with rosemary, lightly smoky fr
3x better carotenoid absorption with fats
60 min Dairy-freeGluten-free
EnergyDigestionImmune System
130 kcal 2g protein View recipe → →
7 Easy Crispy Sweet Potato Fries
Golden crispy fries from sweet potato, baked in the oven with olive oil and fresh rosemary. A lighter oven-baked alternative that tastes jus
Allicin + oleocanthal for vascular support
80 min Dairy-freeGluten-free
EnergyImmune SystemSkin & Hair
165 kcal 2g protein View recipe → →
3 Medium Crispy Tempeh Kale Bowl
A hearty bowl with crispy tamari-fried tempeh, massaged kale, fluffy quinoa and creamy avocado. Sesame oil and garlic add depth, pumpkin see
Fat increases absorption of quinoa's fat-soluble vitamins
35 min Dairy-freeGluten-free
Muscle GainAntioxidantsEnergy
520 kcal 28g protein View recipe → →
13 Easy Crustless Spinach-Feta Quiche with Walnuts
Creamy crustless quiche filled with fresh spinach, crumbled feta, grated cheese and sun-dried tomato. Walnuts add crunch, nutmeg and thyme a
Increases vitamin E absorption by factor 4-7
50 min Gluten-freeKeto
Muscle GainHormonal Balance
612 kcal 30g protein View recipe → →
17 Easy Cuban Moros y Cristianos Bowl
Classic Cuban combination of black beans and rice with an aromatic sofrito of onion, bell pepper and garlic. Served with creamy avocado, fri
2.6x more lycopene absorption from salad/salsa
40 min Dairy-freeGluten-free
HeartDigestionBlood Sugar
750 kcal 19g protein View recipe → →
10 Easy Cucumber Avocado Sushi Rolls
Thin cucumber slices wrapped around creamy avocado, crunchy carrot strips and nori, with a zesty dipping sauce of tamari, sesame oil, lime a
Healthy fats improve mineral absorption from sesame seeds
15 min Dairy-freeGluten-free
HeartWeight LossDigestion
110 kcal 2g protein View recipe → →
6 Easy Cucumber Raita with Yogurt, Mint and Cumin
A fresh raita of yogurt and cucumber, lifted with mint, garlic, lemon and a touch of cumin. Light and cooling in character, yet flavourful e
Double digestive support: enzymes + bioactive compounds
10 min Gluten-freeKeto
Stress ReliefDigestionGeneral Wellness
116 kcal 7.2g protein View recipe → →
4 Easy Cucumber with Feta Yogurt Dip
A light, refreshing snack with crispy cucumber and creamy feta yogurt dip. Rich in calcium and fresh herbs. Perfect for warm days.
Olive oil improves calcium absorption from feta
10 min Gluten-freeKeto
DigestionWeight LossJoints
140 kcal 9g protein View recipe → →
8 Easy Dandelion Tea with Lemon and Ginger
A warm, bitter herbal infusion of dried dandelion, fresh lemon and a slice of ginger. The flavour is earthy, slightly herbal, and lemon brin
Warming herbal drink with vitamin C
15 min Dairy-freeGluten-free
AntioxidantsDigestionWeight Loss
15 kcal 0g protein View recipe → →
6 Easy Dark Chocolate Date Bites with Almonds
Small no-bake bites made with dark chocolate, dates, almonds, cocoa and coconut, finished with a subtle pinch of sea salt. Ideal as a compac
Double magnesium boost: 500mg per 100g combined
35 min Dairy-freeGluten-free
Stress ReliefEnergyGeneral Wellness
115 kcal 2g protein View recipe → →
5 Easy Dark Chocolate Truffles with Coconut
Soft chocolate truffles made with dark chocolate, coconut oil, cinnamon and vanilla, rolled in shredded coconut or cacao powder. Intense, cr
MCTs increase flavonoid absorption from cacao
60 min Dairy-freeGluten-free
SleepStress ReliefAnti-inflammatory
105 kcal 1g protein View recipe → →
11 Easy Date Banana Mass Shake
A hearty, calorie-dense shake with dates, two bananas, oats and almond butter. Thick, creamy and naturally sweet. Ideal as a substantial bre
Monounsaturated fats + potassium: complementary electrolytes for muscle and nerve function
15 min Dairy-freeGluten-free
Muscle GainEnergy
724 kcal 36g protein View recipe → →
5 Easy Date Cacao Bliss Balls with Almonds
Dates, almonds and raw cacao pulsed into a sticky dough, rolled into balls and finished with shredded coconut. No oven needed — fifteen minu
Double magnesium boost: 500mg per 100g combined
45 min Dairy-freeGluten-free
EnergyFocusMuscle Gain
95 kcal 2g protein View recipe → →
7 Easy Date Cacao Bliss Balls with Coconut
Soft energy balls of dates, oats and almond butter, enriched with cacao, walnuts, chia seeds and hemp seeds. Rolled in desiccated coconut an
Quick energy + antioxidants for brain and muscles
45 min Dairy-freePescatarian
EnergyStress ReliefAnti-inflammatory
225 kcal 6g protein View recipe → →
3 Easy Date Cashew Balls with Ashwagandha and Cocoa
Soft no-bake bites made with dates, cashews, cocoa and coconut, with a subtle spiced note from ashwagandha and cinnamon. Ideal as a small fr
Quick energy + antioxidants for brain and muscles
35 min Dairy-freeGluten-free
Stress ReliefEnergyHormonal Balance
91 kcal 2g protein View recipe → →
4 Easy Date Tahini Cookies
Soft, caramel-like cookies built on Medjool dates and tahini, finished with a crown of toasted sesame seeds. The creamy, slightly bitter tah
Cinnamon dampens the glycemic response of dates
27 min Dairy-freeNut-free
EnergyBlood SugarHeart
125 kcal 3g protein View recipe → →
4 Easy Date-Cacao Balls
Naturally sweet balls of dates, raw cacao and almonds, rolled in coconut flakes. No oven, no sugar, ready in ten minutes.
Double magnesium boost: 500mg per 100g combined
10 min Dairy-freeGluten-free
SleepStress Relief
390 kcal 9g protein View recipe → →
10 Easy Date-Cocoa Bites with Almonds
Naturally sweet bites of Medjool dates, almonds and pure cocoa, rolled in coconut flakes. No oven, no refined sugar — ready in fifteen minut
Double magnesium boost: 500mg per 100g combined
15 min Dairy-freeGluten-free
EnergyHeartFocus
90 kcal 2g protein View recipe → →
4 Easy Date-Peanut-Chocolate Bars
Homemade chocolate bars with date caramel, crunchy peanuts and dark chocolate. Same addictive combo, but with real ingredients.
Magnesium + iron + natural sugars for energy
80 min Dairy-freeGluten-free
EnergyBlood SugarMuscle Gain
185 kcal 5g protein View recipe → →
14 Easy Deluxe Healthy Sandwich with Chicken and Avocado
Elevated Dutch healthy sandwich with grilled chicken, avocado, hard-boiled egg and fresh vegetables on whole grain bread. A hearty lunch to
2.6x more lycopene absorption from salad/salsa
30 min Dairy-freeNut-free
Muscle GainEnergyFocus
764 kcal 54g protein View recipe → →
18 Medium Djaaj Mhammer - Whole Rotisserie Chicken
Djaaj Mhammer is the showpiece of Moroccan cuisine: a whole chicken marinated in chermoula, slowly roasted until the skin is crispy and gold
Fresh cilantro balances intense saltiness
130 min Dairy-freeGluten-free
Anti-inflammatoryImmune SystemEnergy
520 kcal 38g protein View recipe → →
10 Easy Doenjang Jjigae - Korean Soybean Paste Soup
A savoury Korean jjigae with fermented soybean paste, tofu, zucchini, shiitake, red chilli, ginger and spring onion.
Potassium + allicin: complementary mineral-sulfur pathway
30 min Dairy-freeNut-free
General WellnessDigestionHormonal Balance
175 kcal 13g protein View recipe → →
3 Easy Dutch Split Pea Soup with Turkey Sausage
Traditional Dutch split pea soup with split peas, carrots, leeks, celery and lean turkey sausage. Thick, hearty and perfect for cold days.
Cineole + quercetin: aromatic broth base
135 min Dairy-freeGluten-free
EnergyMuscle GainDigestion
774 kcal 49g protein View recipe → →
5 Easy Dutch Uitsmijter with Avocado
The uitsmijter is the ultimate Dutch café breakfast: whole grain bread with cheese, fried eggs and tomato. This version adds avocado for hea
2.6x more lycopene absorption from salad/salsa
13 min Nut-freePescatarian
EnergyMuscle GainHeart
525 kcal 30g protein View recipe → →
4 Medium Dutch Vegetable Soup with Turkey Meatballs
A familiar Dutch vegetable soup with turkey meatballs, carrot, celery, potato, onion and fresh parsley.
Olive oil improves carotenoid absorption from yellow potatoes
45 min Dairy-freeGluten-free
General Wellness
302 kcal 19g protein View recipe → →
2 Easy Edamame Bowl with Sea Salt and Chili
Boiled edamame beans drizzled with olive oil, sprinkled with coarse sea salt flakes and chili flakes. Warm or at room temperature, straight
Capsaicin dissolved in fat for prolonged thermogenesis
15 min Dairy-freeGluten-free
Hormonal BalanceHeart
205 kcal 17g protein View recipe → →
8 Easy Edamame Cauliflower Stir-Fry with Sesame
A quick stir-fry with edamame, cauliflower and broccoli in a savoury tamari-ginger sauce. Spring onion and sesame seeds add freshness and cr
Double sulfur compounds for Nrf2 activation and phase-II enzymes
25 min Dairy-freeGluten-free
Hormonal BalanceAntioxidantsWeight Loss
250 kcal 18g protein View recipe → →
6 Easy Edamame Hummus Dip
A bright green dip of pureed edamame with tahini, fresh lemon, garlic and cumin. Smoothly blended with olive oil and finished with sesame se
Double digestive support: enzymes + bioactive compounds
14 min Dairy-freeGluten-free
Stress ReliefMuscle GainWeight Loss
180 kcal 9g protein View recipe → →
5 Easy Edamame Seaweed Bowl with Ginger Tahini
A Japanese-style bowl with edamame, wakame, brown rice, cucumber and avocado, finished with a creamy ginger-tahini dressing and black sesame
Healthy fats improve mineral absorption from sesame seeds
15 min Dairy-freeGluten-free
AntioxidantsHormonal BalanceHeart
445 kcal 16g protein View recipe → →
18 Medium Egg and Paneer Curry with Tomato and Spinach
A savoury curry with paneer, eggs, tomato and spinach in a spiced sauce with onion, ginger, cumin and turmeric. Hearty, creamy and rich in p
Increases vitamin E absorption by factor 4-7
35 min Gluten-freeLow Carb
Muscle GainEnergyAnti-inflammatory
510 kcal 36g protein View recipe → →
7 Easy Egg Courgette Feta Muffins with Herbs
Six savoury muffins with eggs, grated courgette, crumbled feta, red pepper and oregano. Low-carb and gluten-free, ready in half an hour. Two
Better absorption of lutein and zeaxanthin
30 min Gluten-freeLow Carb
JointsSleepBlood Sugar
460 kcal 28g protein View recipe → →
4 Easy Egg Muffins with Spinach and Bell Pepper
Beaten eggs mixed with finely chopped spinach and red bell pepper, divided into a muffin tin and baked until firm and golden. Ideal for batc
Increases vitamin E absorption by factor 4-7
30 min Dairy-freeGluten-free
Energy
328 kcal 25g protein View recipe → →
6 Easy Egg White Frittata with Vegetables
A fluffy frittata made from six egg whites, filled with spinach, red bell pepper and crumbled goat cheese. Twenty minutes in the oven and yo
Increases vitamin E absorption by factor 4-7
30 min Gluten-freeKeto
Muscle GainWeight LossBlood Sugar
280 kcal 32g protein View recipe → →
4 Easy Egg-Free Keto Waffles with Coconut and Flaxseed
Golden brown waffles made from almond flour and coconut flour, bound with flaxseed gel instead of eggs. Low-carb, gluten-free and vegan. Rea
Magnesium + chromium for glycemic balance
20 min Dairy-freeGluten-free
General WellnessDigestionHeart
330 kcal 9g protein View recipe → →
5 Easy Egyptian Ful Medames
The national breakfast of Egypt — slow-cooked fava beans with fresh garlic, cumin and olive oil. Hearty, savory and surprisingly quick to pr
Double digestive support: enzymes + bioactive compounds
25 min Dairy-freeGluten-free
EnergyMuscle GainDigestion
420 kcal 22g protein View recipe → →
4 Medium Ethiopian Doro Wat
Ethiopia's national dish — chicken braised in a rich, complex berbere sauce with hard-boiled eggs. Served with injera. A festive dish that s
Traditional Ayurvedic combination for digestion
105 min Gluten-freeKeto
Muscle GainAnti-inflammatoryImmune System
480 kcal 42g protein View recipe → →
6 Hard Ethiopian Doro Wat with Injera-Style Flatbread
Complete Ethiopian feast: tender chicken thighs in a deep red berbere sauce with hard-boiled eggs, served on a soft buckwheat-teff flatbread
Ayurvedic digestive: gingerols + butyrate via complementary pathways
80 min Gluten-freeNut-free
Muscle GainImmune SystemAnti-inflammatory
712 kcal 44g protein View recipe → →
10 Medium Ethiopian Injera Bowl with Lentils
An Ethiopian breakfast with injera from teff flour, served with spicy red lentils (misir wot) and fresh spinach. Tear pieces of injera and s
Fat-soluble spice polyphenols more absorbable with olive oil
40 min Dairy-freeGluten-free
EnergyDigestionAnti-inflammatory
614 kcal 30g protein View recipe → →
10 Easy Ethiopian Misir Wot
Authentic Ethiopian red lentil stew with berbere spice mix, niter kibbeh (spiced butter) and three slowly caramelized onions. Traditionally
Fat from butter increases curcumin absorption (with black pepper up to 2000x)
65 min Gluten-freeNut-free
General WellnessDigestionEnergy
380 kcal 18g protein View recipe → →
16 Medium Ethiopian Misir Wot with Teff Pancakes
Ethiopian red lentil stew seasoned with berbere, turmeric and ginger, served on thin pancakes made from teff flour. With fresh spinach and a
Fat-soluble spice polyphenols more absorbable with olive oil
60 min Dairy-freeGluten-free
Anti-inflammatoryEnergyBlood Sugar
1025 kcal 48g protein View recipe → →
Medium Ethiopian Teff Injera
Three ingredients, three days of patience. Teff flour, water and salt ferment together until the batter gently bubbles. On a hot pan it beco
2910 min Dairy-freeGluten-free
EnergyDigestion
138 kcal 5g protein View recipe → →
11 Medium Falafel Bowl with Hummus and Crunchy Vegetables
A spiced bowl with homemade chickpea falafel, creamy hummus, a fresh cucumber-tomato mix and smooth tahini dressing. Warm spices, lemon and
Legume protein + polyphenols for lipid profile support
35 min Dairy-freeGluten-free
Hormonal BalanceDigestionWeight Loss
520 kcal 18g protein View recipe → →
6 Easy Falafel Bowl with Hummus and Tahini Dressing
A generous Mediterranean bowl with warm falafel, smooth hummus, quinoa, roasted bell pepper, cucumber and red onion. Creamy tahini dressing
Complete protein through chickpea + sesame + wheat
25 min Dairy-freeNut-free
DigestionEnergyHeart
946 kcal 32g protein View recipe → →
12 Easy Falafel Lettuce Wrap with Tahini
Vegan falafel wrap with lettuce leaves as the shell, golden chickpea balls with cumin and fresh herbs, and a creamy tahini-lime sauce. Light
Hummus synergy: complete protein + improved mineral absorption
28 min Dairy-freeGluten-free
Muscle GainHeartDigestion
580 kcal 18g protein View recipe → →
9 Easy Fattoush Salad with Grilled Chicken and Sumac
Classic Lebanese bread salad with grilled chicken, fresh tomatoes, cucumber, radish and crispy pita. Finished with a citrusy sumac dressing,
Mediterranean polyphenol combination: punicalagins + oleocanthal
35 min Dairy-freeNut-free
Muscle GainSkin & HairAnti-inflammatory
660 kcal 48g protein View recipe → →
5 Easy Flaxseed Chia Pudding
Creamy pudding of ground flaxseed and chia seeds, soaked in coconut milk with honey and vanilla. Topped with fresh blueberries and raspberri
Fiber + prebiotics for the microbiome and satiety
250 min Dairy-freeGluten-free
Hormonal BalanceDigestionHeart
365 kcal 8g protein View recipe → →
10 Medium Flemish Beef Stew with Mashed Potatoes
Classic Flemish beef stew: tender chunks of beef that simmer for two hours in a deep sauce of caramelized onions, tomato passata and sharp D
Better absorption of carotenoids and vitamin A
145 min Gluten-freeNut-free
Muscle GainEnergyGeneral Wellness
906 kcal 61g protein View recipe → →
6 Easy Fluffy Oat Flour Pancakes
Fluffy pancakes made from oats instead of flour. With banana for natural sweetness, a hint of cinnamon and cottage cheese for extra protein.
Perfect breakfast combination for sustained energy
25 min Gluten-freeNut-free
EnergyMuscle GainBlood Sugar
245 kcal 14g protein View recipe → →
3 Easy Focaccia with Rosemary and Olive Oil
Whole wheat focaccia with fresh rosemary, garlic and generous olive oil. The dough rises slowly, the dimples catch the oil, and in the oven
Aglio e olio: allicin + oleocanthal via complementary biochemical pathways
125 min Dairy-freeNut-free
HeartEnergy
276 kcal 7g protein View recipe → →
1 Easy Fresh Green Smoothie with Apple, Parsley and Spirulina
A lively green smoothie made with apple, cucumber, spinach and parsley, finished with lemon, ginger and a touch of spirulina. It tastes fres
Hydration + gingerols for digestion and metabolism
5 min Dairy-freeGluten-free
AntioxidantsImmune SystemGeneral Wellness
97 kcal 4g protein View recipe → →
9 Medium Frittata with Brussels Sprouts, Broccoli and Pumpkin Seeds
Oven dish with eggs, roasted brussels sprouts, broccoli, onion, garlic and turmeric. Finished with pumpkin seeds. Rich in protein, low in ca
Double sulfur compounds for Nrf2 activation and phase-II enzymes
30 min Dairy-freeGluten-free
Hormonal BalanceMuscle GainEnergy
235 kcal 15g protein View recipe → →
4 Easy Frozen Banana with Chocolate Dip
A simple take on the chocolate-coated ice lolly: ripe-but-firm banana halves are skewered on a wooden stick, frozen for at least two hours a
Tryptophan + magnesium for natural sleep support
135 min Dairy-freeGluten-free
EnergyDigestion
155 kcal 2g protein View recipe → →
8 Easy Frozen Yogurt Berry Bark with Granola
A frozen sheet of Greek yogurt with honey and vanilla, topped with blueberries, raspberries, oat granola, almond shavings and chia seeds. Br
Vitamin E + anthocyanins: complementary antioxidant pathways in lipid and aqueous phase
190 min PescatarianVegetarian
Skin & HairDigestion
260 kcal 15g protein View recipe → →
Easy Fruit Sorbet Mango Strawberry
A light, refreshing sorbet from frozen mango and strawberries. Just fruit and a splash of lemon juice — nothing else needed. Perfect for war
10 min Dairy-freeGluten-free
Immune SystemDigestionAnti-inflammatory
90 kcal 1g protein View recipe → →
8 Easy Gazpacho Andaluz
A fresh cold Spanish soup with ripe tomatoes, cucumber, red bell pepper, red onion, garlic, olive oil, balsamic vinegar and basil.
Italian vinaigrette: polyphenols + acetic acid influence glycemic response
15 min Dairy-freeGluten-free
General Wellness
170 kcal 3g protein View recipe → →
15 Medium Ginger Chicken with Shiitake and Bok Choy
A quick stir-fry with chicken breast, shiitake, bok choy, ginger and garlic in a savoury tamari-sesame sauce. Fresh, aromatic and rich in pr
Classic wellness drink: acetic acid + prebiotics + enzymes
30 min Dairy-freeGluten-free
Immune SystemMuscle GainEnergy
380 kcal 42g protein View recipe → →
6 Easy Ginger-Lemon Water
A simple warm drink with fresh ginger and lemon — perfect to start the morning with.
TRPV1 activation + vitamin C antioxidant support
10 min Dairy-freeGluten-free
AntioxidantsDigestionImmune System
15 kcal 0g protein View recipe → →
5 Easy Ginger-Turmeric Tonic
A spicy, warming tonic with fresh ginger, turmeric, lemon and a pinch of black pepper. Can be enjoyed warm or cold.
Capsaicin increases curcumin absorption
20 min Dairy-freeGluten-free
JointsImmune SystemAnti-inflammatory
45 kcal 0g protein View recipe → →
8 Easy Golden Milk
A warming, golden drink with turmeric, ginger, cinnamon and black pepper in creamy coconut milk. Ayurvedic tradition in a mug.
Classic combination: warming herbal drink with honey
12 min Dairy-freeGluten-free
JointsAnti-inflammatoryStress Relief
210 kcal 2g protein View recipe → →
11 Easy Golden Turmeric Coconut Curry Sauce
A velvety curry sauce with turmeric as the star. Coconut milk provides creaminess, ginger gives warmth and black pepper the typical bite. Pe
Allicin + gingerols: complementary bioactive action
30 min Dairy-freeGluten-free
Anti-inflammatoryImmune SystemJoints
95 kcal 1g protein View recipe → →
6 Easy Golden Turmeric-Ginger Smoothie
A bright orange smoothie with fresh turmeric, ginger, carrot and mango. Orange juice and lemon juice add freshness, coconut milk makes it cr
Classic combination: warming herbal drink with honey
5 min Dairy-freeGluten-free
Immune SystemAnti-inflammatoryDigestion
280 kcal 4g protein View recipe → →
12 Easy Greek Chicken Gyros Bowl
A generous bowl with seasoned chicken, creamy tzatziki, salty feta, crunchy vegetables and Kalamata olives. Oregano, lemon juice and a drizz
Olive oil improves calcium absorption from feta
35 min Gluten-freeKeto
Muscle GainWeight LossDigestion
520 kcal 42g protein View recipe → →
12 Easy Greek Chicken Quinoa Bowl
A Greek bowl with grilled chicken breast, fluffy quinoa, feta, olives and fresh vegetables. The lemon-olive oil dressing ties it all togethe
Olive oil improves calcium absorption from feta
45 min Gluten-freeNut-free
Muscle GainWeight LossDigestion
620 kcal 48g protein View recipe → →
13 Easy Greek Fish Plaki with Tomato and Olives
White fish slowly baking in the oven on a bed of sliced potatoes, bathed in tomato sauce with kalamata olives, oregano and lemon juice. A Gr
Olive oil improves carotenoid absorption from yellow potatoes
60 min Dairy-freeGluten-free
HeartAnti-inflammatory
620 kcal 38g protein View recipe → →
11 Easy Greek Flaxseed Feta Salad
A fresh Greek salad with crumbled feta, cucumber, tomato and Kalamata olives, brought together by a nutty dressing of ground flaxseed, olive
Olive oil improves calcium absorption from feta
15 min Gluten-freeNut-free
Hormonal BalanceHeartJoints
420 kcal 12g protein View recipe → →
7 Easy Greek Gigantes Plaki with Giant Beans
Traditional Greek dish with giant white beans baked in tomato sauce with onion, garlic and fresh parsley. Garnished with olive oil.
Aglio e olio: allicin + oleocanthal via complementary biochemical pathways
45 min Dairy-freeGluten-free
HeartDigestionJoints
290 kcal 12g protein View recipe → →
7 Easy Greek Gyros Wrap
Authentic Greek wrap with ground beef seasoned with oregano and cumin, crunchy vegetables, salty feta and a cool tzatziki. The entire Medite
Greek salad synergy - fat for lycopene absorption
25 min Nut-free
Muscle GainDigestionJoints
540 kcal 38g protein View recipe → →
10 Medium Greek Lamb Dish with Yogurt and Mint
Slow-cooked lamb with Greek herbs, served with refreshing yogurt-mint sauce and roasted vegetables.
Potassium + allicin: complementary mineral-sulfur pathway
160 min Gluten-freeNut-free
SleepGeneral WellnessEnergy
480 kcal 42g protein View recipe → →
13 Medium Greek Moussaka with Beef
A classic Greek baked dish with layers of spiced eggplant, juicy beef and a golden béchamel top.
Magnesium + chromium for glycemic balance
90 min Gluten-freeLow Carb
Muscle GainFocusAnti-inflammatory
420 kcal 28g protein View recipe → →
15 Medium Greek Moussaka-Style Bowl with Lentils & Walnuts
All the flavors of a classic moussaka, but as a bowl with green lentils and walnuts instead of minced meat. Roasted eggplant with tomato sau
Chlorogenic acid + allicin: complementary NF-κB modulation
50 min PescatarianVegetarian
HeartBlood SugarAnti-inflammatory
658 kcal 28g protein View recipe → →
15 Easy Greek Orzo Salad with Chicken Breast
Meal salad with orzo pasta, golden pan-fried chicken breast, cherry tomatoes, Kalamata olives and crumbled feta. Finished with a dressing of
Olive oil increases lycopene absorption from cherry tomatoes 2-3x
35 min Nut-freeOmnivore
Muscle GainHeartGeneral Wellness
887 kcal 60g protein View recipe → →
12 Easy Greek Salad (Horiatiki)
Authentic Greek village salad with juicy tomatoes, cucumber, red onion, a whole block of feta, Kalamata olives and a generous pour of olive
Olive oil improves calcium absorption from feta
10 min Gluten-freeKeto
HeartAnti-inflammatoryDigestion
220 kcal 8g protein View recipe → →
9 Easy Greek Yogurt Bowl with Honey and Walnuts
A quick bowl with full-fat Greek yogurt, walnuts, figs and pomegranate seeds. Honey and cinnamon add a soft, warm flavor. Suitable for break
Punicalagins + probiotics for microbiome and urolithin conversion
5 min Gluten-freePescatarian
Muscle GainDigestionHeart
380 kcal 18g protein View recipe → →
11 Easy Greek Yogurt Parfait with Granola
An elegant layered dessert with creamy Greek yogurt, fresh blueberries and strawberries, a drizzle of honey and homemade crunchy granola. Fo
Vitamin E + anthocyanins: complementary antioxidant pathways in lipid and aqueous phase
35 min PescatarianVegetarian
DigestionHeartFocus
420 kcal 18g protein View recipe → →
5 Easy Greek Yogurt with Honey and Walnuts
Thick Greek yogurt with a drizzle of honey, broken walnuts and a hint of cinnamon. High in protein, quick to make and just as good as a snac
Prebiotic honey feeds probiotic bacteria in yogurt (synbiotic effect)
5 min Gluten-freeKeto
DigestionFocusMuscle Gain
220 kcal 14g protein View recipe → →
7 Easy Greek Yogurt with Walnuts, Honey and Figs
Creamy Greek yogurt with briefly pan-fried figs, chopped walnuts and a drizzle of honey. A quick Mediterranean dessert that works just as we
Prebiotic honey feeds probiotic bacteria in yogurt (synbiotic effect)
8 min Gluten-freePescatarian
SleepHormonal BalanceSkin & Hair
356 kcal 19g protein View recipe → →
14 Medium Greek-Cypriot Moussaka with Lentils
A vegetarian twist on Cypriot moussaka, with layers of roasted eggplant, spiced beluga lentils in cinnamon-tomato sauce and a creamy almond
Magnesium + chromium for glycemic balance
110 min Gluten-freePescatarian
Blood SugarGeneral WellnessDigestion
380 kcal 18g protein View recipe → →
13 Easy Green Bowl with Broccoli and Avocado
A fresh bowl with spinach, briefly steamed broccoli, cucumber and creamy avocado. Lemon, olive oil and seeds add extra flavor and crunch. Id
Improves absorption of fat-soluble vitamins
20 min Dairy-freeGluten-free
AntioxidantsWeight LossEnergy
320 kcal 8g protein View recipe → →
5 Easy Green Oatmeal with Matcha and Spirulina
Warm oatmeal with blended spinach, a teaspoon of matcha and spirulina. Two servings of emerald green porridge topped with banana slices, pum
Perfect breakfast combination for sustained energy
13 min Dairy-freeNut-free
AntioxidantsEnergyFocus
320 kcal 10g protein View recipe → →
9 Easy Green Power Bowl
A green bowl with brown rice, edamame, spinach, broccoli and cucumber, finished with a creamy herb-avocado dressing. The mix of warm and fre
Healthy fats improve mineral absorption from sesame seeds
35 min Dairy-freeGluten-free
AntioxidantsMuscle GainDigestion
480 kcal 18g protein View recipe → →
8 Easy Green Shakshuka
A fresh twist on classic shakshuka with spinach, parsley and dill instead of tomatoes. Four eggs poach slowly in the green herb bed, finishe
Double vitamin C for maximum iron absorption
25 min Gluten-freeKeto
EnergyImmune SystemAnti-inflammatory
320 kcal 22g protein View recipe → →
3 Easy Green Smoothie with Avocado and Spirulina
A refreshing green smoothie packed with leafy greens, cucumber and avocado. Creamy from the avocado, fresh from the ginger and lemon juice,
Double potassium + quick sugars for sports recovery
5 min Dairy-freeGluten-free
AntioxidantsDigestionEnergy
280 kcal 6g protein View recipe → →
5 Easy Green Spinach Avocado Smoothie
A fresh green smoothie with spinach, avocado, banana and a bite of fresh ginger. Coconut water and lemon juice provide a light, refreshing b
Sustained energy through fiber + quick sugars
5 min Dairy-freeGluten-free
EnergyAntioxidantsImmune System
280 kcal 5g protein View recipe → →
1 Easy Green Spinach Flaxseed Smoothie
A fresh green smoothie with spinach, parsley, flaxseed and a squeeze of lemon. The cucumber keeps it light and refreshing, while the frozen
ALA omega-3 + iron and folate: essential nutrients
5 min Dairy-freeNut-free
AntioxidantsHormonal BalanceDigestion
235 kcal 6g protein View recipe → →
6 Easy Green Spirulina Quinoa Bowl
A fresh, savory bowl with quinoa, baby spinach, creamy avocado and cucumber. A spirulina-lemon dressing brings it all together into a colorf
Fat increases absorption of quinoa's fat-soluble vitamins
25 min Dairy-freeGluten-free
AntioxidantsImmune SystemAnti-inflammatory
445 kcal 16g protein View recipe → →
4 Easy Green Tea with Lime & Mint
Refreshing green iced tea with lime and mint — cold brewed for the least bitterness, perfect for warm days.
Honey stabilizes catechins and extends antioxidant action
8 min Dairy-freeGluten-free
General WellnessSkin & HairImmune System
40 kcal 0g protein View recipe → →
6 Easy Grilled Chicken Caesar Lettuce Wrap
Light wrap with crisp lettuce as the shell, tender grilled chicken and a fresh garlic-parsley dressing. No tortilla — pure, low-carb and pac
2.6x more lycopene absorption from salad/salsa
22 min Dairy-freeGluten-free
Muscle GainWeight LossEnergy
550 kcal 38g protein View recipe → →
15 Medium Grilled Chicken Thighs with Baba Ganoush and Tabbouleh
Spiced chicken thighs with creamy baba ganoush made from roasted eggplant and fresh tabbouleh with parsley, mint, tomato and bulgur. A colou
Chlorogenic acid + allicin: complementary NF-κB modulation
65 min Dairy-free
Muscle GainDigestionAnti-inflammatory
930 kcal 52g protein View recipe → →
10 Easy Grilled Chicken with Sweet Potato and Rosemary (Paleo)
Juicy chicken thighs from the grill pan with crispy roasted sweet potato and aromatic rosemary. A hearty paleo meal with savory herbs and a
Vitamin C increases iron absorption and activates collagen formation
40 min Dairy-freeGluten-free
Blood SugarStress ReliefGeneral Wellness
700 kcal 44g protein View recipe → →
9 Medium Grilled Fish with Cauliflower Purée and Herbs (Paleo)
Tender grilled fish fillet with a golden-brown crust, served on velvety cauliflower purée with garlic. Fresh dill and a squeeze of lemon jui
Olive oil improves absorption of cauliflower's vitamin K and sulforaphane
35 min Dairy-freeGluten-free
Blood SugarHormonal BalanceHeart
620 kcal 42g protein View recipe → →
6 Easy Grilled Halloumi with Zucchini and Avocado
A quick grilled dinner with golden halloumi, zucchini, avocado and juicy cherry tomatoes. Lemon and oregano add a fresh Mediterranean note t
Olive oil increases lycopene absorption from cherry tomatoes 2-3x
25 min Gluten-freeKeto
Muscle GainWeight LossGeneral Wellness
465 kcal 24g protein View recipe → →
6 Easy Grilled Halloumi Wrap with Roasted Vegetables
Vegetarian wrap with grilled halloumi, roasted bell pepper, onion and tomato. Full of protein and Mediterranean flavors.
Fat from halloumi increases lycopene absorption from tomato up to 4x
33 min Nut-freePescatarian
Muscle GainEnergyHeart
647 kcal 29g protein View recipe → →
9 Medium Grilled Mackerel with Beetroot and Horseradish
Grilled mackerel with beetroot, lemon, dill and a fresh horseradish yogurt. A bold yet elegant plate where rich fish is balanced by earthy b
Improves digestion of fatty fish
25 min Gluten-freeNut-free
HeartAnti-inflammatoryFocus
520 kcal 32g protein View recipe → →
13 Medium Grilled Mackerel with Spinach Avocado Salad (Keto)
Low-carb salad with grilled mackerel fillet on a bed of fresh spinach and creamy avocado. Finished with toasted pumpkin seeds, thin rings of
Prevents oxidation and preserves nutritional value
25 min Dairy-freeGluten-free
Skin & HairStress ReliefHormonal Balance
560 kcal 34g protein View recipe → →
2 Easy Grilled Peach with Coconut Cream & Honey
Juicy grilled peaches with a touch of cinnamon, finished with coconut cream, honey and sunflower seeds. A light and refreshing dessert witho
Traditional warm combination of cinnamon and honey
13 min Dairy-freeGluten-free
DigestionGeneral WellnessImmune System
185 kcal 3g protein View recipe → →
7 Medium Halibut en Papillote with Lemon and Fennel
Fresh halibut steaming together with fennel wedges, cherry tomatoes and sweet potato slices in folded parchment paper. Lemon juice and dill
Olive oil increases lycopene absorption from cherry tomatoes 2-3x
35 min Dairy-freeGluten-free
HeartDigestion
600 kcal 40g protein View recipe → →
6 Medium Halibut Teriyaki Bowl with Vegetables
Japanese-inspired bowl with halibut pan-fried until crisp in a sweet-savory teriyaki glaze of soy sauce, ginger and garlic. On a bed of rice
Double sulfur compounds for Nrf2 activation and phase-II enzymes
35 min Dairy-freeNut-free
HeartMuscle Gain
580 kcal 38g protein View recipe → →
10 Medium Halibut with Pumpkin and Walnuts
Tender halibut on a bed of roasted pumpkin with crunchy walnuts and a hint of sage. An autumnal dish with rich, warm flavors.
Vitamin C protects omega-3 and improves iron absorption
45 min Dairy-freeGluten-free
SleepStress ReliefFocus
485 kcal 38g protein View recipe → →
9 Easy Halloumi & Avocado Wrap with Hummus & Roasted Vegetables
Golden slices of halloumi, creamy avocado, thick hummus and roasted bell pepper in a warm whole wheat tortilla. With arugula, sun-dried toma
Legume protein + polyphenols for lipid profile support
25 min Nut-freePescatarian
Muscle GainEnergy
712 kcal 28g protein View recipe → →
8 Easy Halloumi Avocado Salad with Walnuts (Low-carb)
Warm slices of golden pan-fried halloumi on a bed of peppery arugula and cherry tomatoes, with creamy avocado, crunchy walnuts and pumpkin s
Olive oil increases lycopene absorption from cherry tomatoes 2-3x
20 min Gluten-freeLow Carb
JointsSleepBlood Sugar
560 kcal 24g protein View recipe → →
6 Medium Halwa - Semolina Pudding with Saffron
Toasted semolina cooked in warm milk with saffron strands, finished with a hint of cinnamon and a generous layer of chopped pistachios. A Tu
Gluten protein + enzymatic honey for digestion
35 min PescatarianVegetarian
EnergyStress ReliefFocus
329 kcal 10g protein View recipe → →
26 Easy Harira - Traditional Moroccan Soup
Harira is a traditional Moroccan soup often served during Ramadan, with lentils, chickpeas, tomato, celery, warm spices and fresh herbs.
Double vitamin C for maximum iron absorption
55 min Dairy-freeGluten-free
Immune SystemAnti-inflammatoryDigestion
245 kcal 12g protein View recipe → →
5 Easy Hazelnut Cacao Spread
A smooth chocolate-hazelnut spread built from freshly roasted hazelnuts, raw cacao powder, a little coconut oil for texture, some honey and
Vitamin E + flavanols: complementary pathways via LDL oxidation inhibition and endothelial function
25 min Dairy-freeGluten-free
EnergyFocusBlood Sugar
120 kcal 2g protein View recipe → →
4 Easy Hemp Seed Matcha Latte
A creamy green latte with matcha and homemade hemp seed milk. Nutty, smooth and just sweet enough with a touch of honey.
Coconut fat improves absorption of hemp seed's GLA and vitamin E
5 min Dairy-freeGluten-free
Stress ReliefFocusSkin & Hair
120 kcal 5g protein View recipe → →
5 Easy Hemp Seed Spinach Breakfast Bowl
Keto breakfast bowl with wilted spinach, hemp seeds, avocado, pumpkin seeds and turmeric, fried in coconut oil. Finished with a squeeze of l
Improves absorption because curcumin is fat-soluble
15 min Dairy-freeGluten-free
Hormonal BalanceEnergyAnti-inflammatory
480 kcal 18g protein View recipe → →
10 Easy Herring Potato Salad with Dill and Capers
Hearty potato salad with tender matjes herring, red onion, capers and an abundant dill-mustard dressing. A classic Dutch dish that tastes be
Olive oil improves carotenoid absorption from yellow potatoes
35 min Dairy-freeGluten-free
HeartAnti-inflammatory
520 kcal 28g protein View recipe → →
2 Easy Hibiscus Rosehip Iced Tea
Refreshing iced tea with dried hibiscus flowers and rosehip. Deep ruby red in color, tart and caffeine-free.
Complementary vascular support via ACE modulation and antioxidants
15 min Dairy-freeGluten-free
HeartSkin & HairAnti-inflammatory
50 kcal 0g protein View recipe → →
8 Easy Homemade Beef Bone Broth
Beef bone broth from roasted marrow bones and knuckles. Slowly simmered for the deepest flavor — the base for French sauces, pho and stews.
Acetic acid preserves allicin and extends shelf life
1460 min Dairy-freeGluten-free
JointsDigestionMuscle Gain
20 kcal 4g protein View recipe → →
7 Easy Homemade Chicken Breast Cold Cut
Juicy chicken breast slowly cooked in its own juices with herbs. Thinly sliced as sandwich filling without additives, nitrates or preservati
Allicin + oleocanthal for vascular support
60 min Dairy-freeGluten-free
Muscle GainWeight LossGeneral Wellness
55 kcal 11g protein View recipe → →
6 Easy Homemade Chicken Stock
A homemade chicken stock that sets to jelly in the fridge — the sign of real quality. The foundation for soups, sauces and risottos.
Acetic acid preserves allicin and extends shelf life
375 min Dairy-freeGluten-free
Immune SystemDigestionJoints
15 kcal 2.5g protein View recipe → →
8 Medium Homemade Falafel
Authentic falafel from raw soaked chickpeas, parsley, cilantro and cumin. Oven-baked until golden and crispy.
Double digestive support: enzymes + bioactive compounds
50 min Dairy-freeGluten-free
Muscle GainDigestionEnergy
55 kcal 3g protein View recipe → →
11 Easy Homemade Granola
Homemade granola with oats, almonds, walnuts, seeds and a touch of honey. Slowly baked for big, crunchy clusters.
Vitamin E + flavonoids for enhanced antioxidant protection
55 min Dairy-freePescatarian
EnergyDigestionHeart
185 kcal 5g protein View recipe → →
7 Medium Homemade Green Curry Paste
Authentic green curry paste from fresh green peppers, Thai basil, lemongrass and galangal. Much more herbal and aromatic than the jarred ver
Thai aromatics with bioactive action
30 min Dairy-freeGluten-free
Anti-inflammatoryImmune SystemDigestion
12 kcal 1g protein View recipe → →
6 Easy Homemade Hummus
Fresh, creamy hummus made from chickpeas, tahini, garlic and lemon. Ready in ten minutes, infinitely better than store-bought.
Hummus synergy: complete protein + improved mineral absorption
10 min Dairy-freeGluten-free
Muscle GainDigestionBlood Sugar
120 kcal 5g protein View recipe → →
4 Easy Homemade Ketchup
A rich, fruity ketchup made from real tomatoes, dates for natural sweetness and spices for depth. Kids and adults won't notice the differenc
Acetic acid preserves allicin and extends shelf life
30 min Dairy-freeGluten-free
Blood SugarHeartAnti-inflammatory
25 kcal 0g protein View recipe → →
7 Medium Homemade Kombucha with Ginger and Lemon
A homemade, fermented tea made with a SCOBY, with ginger and lemon added during the second fermentation. Lightly tart, subtly sweet, with a
Warming herbal drink with vitamin C
10080 min Dairy-freeGluten-free
DigestionImmune SystemAntioxidants
68 kcal 1g protein View recipe → →
8 Medium Homemade Red Curry Paste
Fresh red curry paste from soaked red peppers, shallots, garlic, lemongrass and aromatic spices. Much more intense than the store-bought ver
Thai aromatics with bioactive action
35 min Dairy-freeGluten-free
Anti-inflammatoryImmune SystemDigestion
15 kcal 1g protein View recipe → →
10 Easy Homemade Vegetable Stock
An aromatic vegetable stock without salt or preservatives. The perfect base for soups, risottos and sauces.
Beta-glucans + allicin activate complementary immune pathways
105 min Dairy-freeGluten-free
Immune SystemDigestionAntioxidants
10 kcal 0.5g protein View recipe → →
8 Easy Huevos Rancheros
A spicy Mexican breakfast with eggs poached in fresh tomato salsa on a bed of black beans, finished with avocado and cilantro.
2.6x more lycopene absorption from salad/salsa
25 min Dairy-freeGluten-free
EnergyDigestionBlood Sugar
420 kcal 22g protein View recipe → →
8 Easy Hummus with Vegetable Sticks
Chickpeas, tahini, olive oil and lemon juice blended into a creamy hummus, served with fresh vegetable sticks. High in fibre, plant-based an
Vitamin C increases iron absorption from chickpeas
10 min Dairy-freeGluten-free
DigestionHeartEnergy
220 kcal 8g protein View recipe → →
13 Medium Hungarian Goulash with Beef and Paprika
A classic Hungarian stew with tender beef, sweet red bell pepper and potato cubes in a rich sauce of paprika powder and tomato passata. Slow
Olive oil improves carotenoid absorption from yellow potatoes
55 min Dairy-freeGluten-free
EnergyImmune System
680 kcal 44g protein View recipe → →
6 Easy Hutspot with Turkey, Carrots and Potato
A modern take on the Dutch classic: floury potatoes, sweet carrots and onion are roughly mashed with olive oil and nutmeg. Golden pan-fried
Olive oil improves carotenoid absorption from yellow potatoes
45 min Dairy-freeGluten-free
DigestionEnergy
505 kcal 40g protein View recipe → →
19 Easy Indian Aloo Gobi with Basmati Rice
Traditional Indian dry curry with potato and cauliflower, golden-colored by turmeric and rich with cumin and garam masala. Served with basma
Olive oil improves carotenoid absorption from yellow potatoes
50 min Dairy-freeGluten-free
Blood SugarAnti-inflammatoryHormonal Balance
674 kcal 16g protein View recipe → →
15 Medium Indian Butter Chicken
A milder North Indian curry with tender chicken pieces in a velvety tomato sauce with garam masala, cashews and aromatic spices.
Classic combination: warming herbal drink with honey
70 min Gluten-freeKeto
Anti-inflammatoryMuscle GainImmune System
380 kcal 32g protein View recipe → →
17 Medium Indian Chana Masala
An aromatic North Indian curry with chickpeas, tomato and a rich blend of cumin, coriander and garam masala. Filling, plant-based and perfec
Fat increases bioavailability of fat-soluble spice polyphenols
50 min Dairy-freeGluten-free
Hormonal BalanceDigestionBlood Sugar
290 kcal 12g protein View recipe → →
20 Hard Indian Chicken Biryani with Saffron and Almonds
A royal Indian rice dish with layers of basmati rice, yogurt-marinated chicken, saffron and nuts. Each bite reveals new flavors and textures
Fats + probiotics improve spice absorption
95 min Gluten-freeOmnivore
SleepEnergyMuscle Gain
730 kcal 56g protein View recipe → →
16 Medium Indian Dal Makhani with Ghee Rice
Dal Makhani from Punjab: black lentils and kidney beans slowly simmered in a tomato sauce with garam masala, ginger and garlic. Coconut milk
High amylose + curcumin for glycemic balance
75 min Gluten-freeNut-free
DigestionMuscle GainBlood Sugar
756 kcal 28g protein View recipe → →
18 Easy Indian Dal Soup with Spinach and Turmeric
A warm Indian dal soup with red lentils, fresh spinach, tomato, turmeric, cumin, ginger and cilantro.
Allicin + gingerols: complementary bioactive action
35 min Dairy-freeGluten-free
General WellnessAnti-inflammatory
334 kcal 18g protein View recipe → →
17 Easy Indian Dal with Pumpkin and Ginger
Creamy red lentils with sweet pumpkin, fresh ginger, finished with a tadka of sputtering cumin seeds in ghee. Vegan comfort food that tastes
Ayurvedic digestive: gingerols + butyrate via complementary pathways
50 min Gluten-freeNut-free
Stress ReliefBlood SugarDigestion
380 kcal 16g protein View recipe → →
17 Easy Indian Dhal with Spinach and Whole Grain Naan
This nourishing Indian dhal combines red lentils with fresh spinach, turmeric and black pepper. The warm spices give the dish a deep, earthy
Allicin + gingerols: complementary bioactive action
35 min Nut-freePescatarian
DigestionAnti-inflammatoryBlood Sugar
725 kcal 41g protein View recipe → →
15 Medium Indian Dosa with Sambar
Dosa is a thin, crispy pancake from fermented rice and lentil batter, served with sambar — a spicy vegetable stew of toor dal. Fermented for
5x better capsaicin absorption through fats
45 min Dairy-freeGluten-free
DigestionEnergyBlood Sugar
591 kcal 22g protein View recipe → →
9 Easy Indian Kitchari
A traditional Ayurvedic one-pot dish of basmati rice and split mung beans, gently simmered with turmeric, cumin, coriander seeds and fresh g
Ayurvedic digestive: gingerols + butyrate via complementary pathways
45 min Gluten-freeNut-free
AntioxidantsDigestionAnti-inflammatory
320 kcal 10g protein View recipe → →
10 Easy Indian Masala Chai with Coconut Milk
Authentic masala chai with Assam tea, ginger, cardamom, cinnamon, clove and coconut milk. A warming drink from northern India, traditionally
Classic combination: warming herbal drink with honey
15 min Dairy-freeGluten-free
Anti-inflammatoryStress ReliefEnergy
264 kcal 3g protein View recipe → →
14 Easy Indian Moong Dal Chilla with Vegetables
Chilla is an Indian pancake made from soaked mung beans, filled with vegetables and spices. It is naturally gluten-free, nut-free and rich i
Classic curry base with enhanced digestion
30 min Dairy-freeGluten-free
Muscle GainAnti-inflammatoryBlood Sugar
223 kcal 10g protein View recipe → →
16 Medium Indian Mulligatawny Soup
A creamy Anglo-Indian curry soup with red lentils, apple, carrot, coconut milk, warm spices and lime.
Fat improves quercetin absorption from apple
45 min Dairy-freeGluten-free
General WellnessAnti-inflammatory
480 kcal 18g protein View recipe → →
16 Easy Indian Palak Paneer
A North Indian classic — fresh spinach pureed into a velvety curry with golden-fried cubes of paneer. Cumin seeds, turmeric and garam masala
Fats + probiotics improve spice absorption
45 min Gluten-freeKeto
Muscle GainJointsEnergy
340 kcal 22g protein View recipe → →
13 Easy Indian Paneer Tikka Wrap with Mint Raita
Authentic Indian wrap with marinated halloumi (paneer style), roasted vegetables and refreshing mint-yogurt sauce. Full of protein and spice
Fats + probiotics improve spice absorption
55 min Nut-freePescatarian
Muscle GainEnergyDigestion
713 kcal 32g protein View recipe → →
8 Easy Indian Poha
A traditional Indian breakfast from Maharashtra. Poha is easily digestible, quick to make and full of flavor from turmeric, mustard and cori
Olive oil improves carotenoid absorption from yellow potatoes
25 min Dairy-freeGluten-free
DigestionAnti-inflammatoryEnergy
340 kcal 8g protein View recipe → →
3 Easy Indian Raita with Cucumber and Mint
Thick Greek yoghurt with squeezed cucumber, toasted cumin seeds, fresh mint and a clove of garlic. Serve cold as a dip alongside spicy food.
Double digestive support: enzymes + bioactive compounds
10 min Gluten-freeNut-free
DigestionStress Relief
160 kcal 10g protein View recipe → →
20 Easy Indian Rajma Masala with Basmati Rice
North Indian red kidney bean curry with garam masala, cumin and tomatoes in a thick, spiced sauce. Served with basmati rice, yogurt and fres
Capsaicin increases curcumin absorption
50 min Gluten-freeNut-free
HeartBlood SugarDigestion
688 kcal 25g protein View recipe → →
11 Easy Indian Red Lentil Dal with Cumin
Red lentils cooked with turmeric to a creamy mash, finished with a hot tadka of cumin seeds, garlic and tomato. Sprinkled with fresh coriand
Double digestive support: enzymes + bioactive compounds
35 min Dairy-freeGluten-free
DigestionAnti-inflammatoryBlood Sugar
280 kcal 18g protein View recipe → →
16 Easy Indian Tarka Dal
A comforting Indian dish of yellow lentils with a flavorful tempering of cumin, garlic and dried chili peppers. High in plant protein and fi
Capsaicin + vitamin C for metabolism and immunity
40 min Gluten-freeNut-free
DigestionBlood SugarWeight Loss
340 kcal 16g protein View recipe → →
10 Easy Indian Upma with Vegetables and Cashew
Upma is a beloved South Indian breakfast of roasted semolina cooked with vegetables, cashew nuts and aromatic spices. It is quick to make, s
5x better capsaicin absorption through fats
25 min Dairy-freePescatarian
EnergyFocusDigestion
529 kcal 15g protein View recipe → →
1 Easy Indian Whole Wheat Chapati
Daily bread as it's made in millions of Indian kitchens: whole wheat flour, water, a pinch of salt and a splash of olive oil. On a scorching
Minerals + polyphenols for cellular balance
60 min Dairy-freeNut-free
EnergyBlood Sugar
192 kcal 7g protein View recipe → →
15 Medium Indonesian Beef Rendang
A legendary Indonesian dish — tender beef in a deep, complex sauce of coconut, ginger, galangal and lemongrass. Hours of simmering reduce th
Thai aromatics with bioactive action
210 min Dairy-freeGluten-free
Muscle GainAnti-inflammatoryImmune System
520 kcal 42g protein View recipe → →
13 Medium Indonesian Gado-Gado with Peanut Sauce & Tempeh
Classic Indonesian dish of cooked vegetables, fried tempeh and hard-boiled eggs, drenched in a rich peanut sauce made with peanut butter, co
Capsaicin + bee defensin: complementary bioactive action
35 min Dairy-freeGluten-free
DigestionHormonal BalanceEnergy
742 kcal 34g protein View recipe → →
13 Medium Indonesian Soto Ayam with Turmeric and Lemongrass
An aromatic Indonesian chicken soup with chicken thighs, turmeric, lemongrass, ginger, rice, bean sprouts and lime.
Classic recovery soup with enhanced bioactive action
45 min Dairy-freeGluten-free
Immune SystemAnti-inflammatoryDigestion
520 kcal 36g protein View recipe → →
9 Medium Indonesian Tempeh with Bitter Melon
An authentic Indonesian dish with crispy fried tempeh and bitter melon in a sweet-spicy kecap manis sauce. Galangal and lemongrass add a fre
Double glycemic modulation via AMPK and GLUT4 pathways
45 min Dairy-freeGluten-free
Blood SugarDigestionHormonal Balance
320 kcal 18g protein View recipe → →
13 Easy Italian Chicken Cacciatore
A rustic Italian stew with chicken, tomato, bell pepper, mushrooms and black olives. Savoury, warming and full of Mediterranean flavour.
Beta-glucans + allicin activate complementary immune pathways
75 min Dairy-freeGluten-free
Muscle GainHeartAnti-inflammatory
380 kcal 42g protein View recipe → →
14 Easy Italian Minestrone
A classic Italian minestrone with tomato, white beans, carrot, celery, zucchini, spinach and small pasta. The Parmesan rind simmers in the b
Potassium + allicin: complementary mineral-sulfur pathway
50 min Nut-freePescatarian
DigestionHeartWeight Loss
260 kcal 12g protein View recipe → →
7 Easy Japanese Edamame Miso Soup
A light Japanese miso soup with edamame, silken tofu, wakame, kombu dashi, ginger and spring onion.
Glutamate-nucleotide umami + gingerols for Japanese recovery food
20 min Dairy-freeGluten-free
Hormonal BalanceDigestionImmune System
245 kcal 18g protein View recipe → →
2 Easy Japanese Edamame with Sea Salt and Sesame
Five minutes of boiling, drain, toss with sesame oil, sprinkle with coarse sea salt and toasted sesame seeds. Serve warm as a side or snack.
Increased absorption of isoflavones
13 min Dairy-freeGluten-free
Hormonal BalanceEnergy
200 kcal 18g protein View recipe → →
13 Easy Japanese Edamame-Tofu Bowl
Vegan bowl with pan-fried tofu, edamame, brown rice and an umami-rich miso-tahini dressing.
Healthy fats improve mineral absorption from sesame seeds
50 min Dairy-freeGluten-free
SleepHormonal BalanceGeneral Wellness
620 kcal 32g protein View recipe → →
4 Easy Japanese Miso Soup with Tofu and Seaweed
A light and nutritious Japanese breakfast of miso soup with silken tofu, wakame seaweed and rice. The fermented miso gives deep umami flavor
Japanese combination: isoflavones + iodine
30 min Dairy-freeGluten-free
Hormonal BalanceImmune SystemDigestion
310 kcal 19g protein View recipe → →
5 Easy Japanese Natto Rice with Egg and Seaweed
A traditional Japanese breakfast of natto (fermented soybeans) on warm rice with a fried egg and crispy nori strips. The sticky strings of t
Allyl sulfides + cysteine for glutathione production
20 min Dairy-freeGluten-free
HeartHormonal BalanceDigestion
353 kcal 20g protein View recipe → →
2 Easy Japanese Oyakodon - Chicken and Egg over Rice
Traditional Japanese rice bowl with simmered chicken and silky eggs in a sweet dashi-soy broth. Japanese comfort food at its finest: quick,
Umami stacking: glutamate + inosinate = 8x flavor
30 min Dairy-freeGluten-free
Muscle GainEnergyFocus
653 kcal 62g protein View recipe → →
15 Easy Japanese Salmon Poké Bowl
A colorful bowl with fresh salmon cubes, creamy avocado and crunchy vegetables on a bed of sushi rice.
Healthy fats improve mineral absorption from sesame seeds
35 min Dairy-freeGluten-free
HeartFocusMuscle Gain
520 kcal 35g protein View recipe → →
3 Easy Japanese Sesame Dressing Salad with Chicken and Seaweed
A refreshing Japanese salad with grilled chicken, wakame seaweed and creamy sesame dressing
Acetic acid emulsion with sesame oil for mineral absorption
32 min Dairy-freeGluten-free
Immune SystemSkin & Hair
445 kcal 52g protein View recipe → →
6 Medium Japanese Shrimp Edamame Soba Noodles
Japanese soba noodles with crispy shrimp, tender edamame and a savory soy-sesame dressing. Finished with nori and sesame seeds.
Japanese combination: isoflavones + iodine
25 min Dairy-freeNut-free
HeartMuscle Gain
560 kcal 34g protein View recipe → →
7 Medium Japanese Tamagoyaki
A fluffy, sweet-savory Japanese omelette, perfectly rolled in thin layers. The combination of tamari and honey gives each layer a glossy car
Choline + sesamol for brain and liver support
15 min Dairy-freeGluten-free
Muscle GainEnergyFocus
180 kcal 14g protein View recipe → →
12 Easy Japanese Teriyaki Salmon
Juicy salmon fillet with a glossy teriyaki sauce made with tamari, honey, ginger and garlic. Served with tender-crisp broccoli, carrot, sesa
Double sulfur compounds for Nrf2 activation and phase-II enzymes
35 min Dairy-freeGluten-free
HeartAnti-inflammatoryMuscle Gain
520 kcal 34g protein View recipe → →
23 Medium Japanese Teriyaki Salmon Bowl with Edamame and Sesame Rice
A colourful salmon bowl with teriyaki glaze, sesame rice, edamame, avocado, cucumber, carrot and nori. Savoury, fresh and generously filled.
Healthy fats improve mineral absorption from sesame seeds
40 min Dairy-freeGluten-free
HeartMuscle GainFocus
920 kcal 45g protein View recipe → →
4 Easy Japanese Teriyaki Salmon Donburi with Avocado
Juicy salmon fillet in sweet teriyaki glaze, served on jasmine rice with avocado, edamame and sesame seeds.
Increased absorption of isoflavones
30 min Dairy-freeGluten-free
HeartSkin & HairFocus
532 kcal 31g protein View recipe → →
9 Easy Japanese Tonjiru with Chicken and Root Vegetables
A savoury Japanese-inspired miso soup with chicken, dashi, carrot, radish, shiitake, ginger and spring onion.
Glutamate-nucleotide umami + gingerols for Japanese recovery food
40 min Dairy-freeGluten-free
Immune SystemJointsEnergy
235 kcal 24g protein View recipe → →
8 Medium Jordanian Mansaf with Lamb and Yogurt
A Jordanian-inspired mansaf with tender lamb, spiced rice, a gentle yogurt sauce and toasted almonds with pine nuts. Rich, warm and festive.
Glycemic support through spice mix
85 min Gluten-freeOmnivore
JointsMuscle GainEnergy
876 kcal 56g protein View recipe → →
4 Easy Kale Chips with Sea Salt
Ultra-crispy kale chips with sea salt, olive oil and a hint of garlic powder. The same crunch as regular chips, but oven-baked at low temper
Glucosinolates + allicin activate phase-II enzymes
35 min Dairy-freeGluten-free
Weight LossAnti-inflammatoryAntioxidants
75 kcal 2g protein View recipe → →
8 Easy Kale Mash with Pan-Fried Chicken Thighs
Creamy mash of floury potatoes and roughly mashed kale, finished with whole grain mustard and freshly grated nutmeg. Served with golden-brow
Olive oil improves carotenoid absorption from yellow potatoes
45 min Dairy-freeGluten-free
Immune SystemEnergyGeneral Wellness
679 kcal 49g protein View recipe → →
3 Easy Kale Salad with Avocado, Cucumber and Coriander
A lively salad with finely sliced kale, creamy avocado, cool cucumber and fresh coriander, finished with lemon and pumpkin seeds. Ideal as a
Olive oil increases absorption of kale's vitamin K and beta-carotene
15 min Dairy-freeGluten-free
Anti-inflammatoryDigestionHeart
344 kcal 8g protein View recipe → →
11 Easy Kale Tofu Curry with Ginger
A rich curry with golden tofu, kale and creamy coconut milk, seasoned with ginger, garlic, turmeric, cumin and lime. Weeknight comfort food
Allicin + gingerols: complementary bioactive action
40 min Dairy-freeGluten-free
Hormonal BalanceAnti-inflammatoryImmune System
365 kcal 16g protein View recipe → →
1 Easy Kefir Smoothie with Berries and Honey
A creamy smoothie made with kefir, fresh or frozen berries and a swirl of honey, finished with a few mint leaves. Lightly tart from the kefi
Polyphenols support probiotics
5 min Gluten-freeNut-free
DigestionImmune SystemFocus
179 kcal 7g protein View recipe → →
12 Easy Keto Egg Scramble with Avocado, Salmon & Ghee
Silky scrambled eggs on a bed of ripe avocado, finished with slices of smoked salmon, capers, dill and a squeeze of lemon. Ghee gives the eg
Sulfur compounds support glutathione synthesis
15 min Gluten-freeKeto
Muscle GainFocusHeart
724 kcal 38g protein View recipe → →
11 Medium Keto Falafel Bites with Almond Flour
Golden falafel bites made from almond flour and broccoli, seasoned with cumin, turmeric and fresh parsley. Baked in the oven instead of deep
Double sulfur compounds for Nrf2 activation and phase-II enzymes
40 min Dairy-freeGluten-free
Blood SugarDigestionEnergy
170 kcal 6g protein View recipe → →
7 Easy Khazir
Khazir is a nutritious soup of barley flour cooked in meat broth. This simple but satisfying dish was a staple food in the time of the Proph
Double digestive support: enzymes + bioactive compounds
35 min Dairy-freeNut-free
DigestionEnergyImmune System
180 kcal 6g protein View recipe → →
6 Easy Kiwi Banana Shake
A creamy shake with green kiwi and sweet banana as the base, bound by Greek yogurt and coconut milk. Light and refreshing, with a sweet-tart
Quick + slow sugars with potassium for sport and recovery
5 min Gluten-freePescatarian
SleepStress ReliefDigestion
285 kcal 10g protein View recipe → →
15 Medium Korean Bibimbap
Korea's most iconic dish — a rainbow of individually sautéed vegetables, beef and a fried egg on hot rice, with spicy gochujang sauce.
Potassium + allicin: complementary mineral-sulfur pathway
55 min Dairy-freeGluten-free
Muscle GainEnergyImmune System
580 kcal 32g protein View recipe → →
11 Medium Korean Bibimbap Breakfast Bowl
A breakfast version of classic Korean bibimbap: warm rice with a fried egg, fermented kimchi, sesame oil and gochujang. Higher in calories f
Increased absorption of ergothioneine and vitamin D
40 min Dairy-freeGluten-free
EnergyMuscle GainDigestion
429 kcal 16g protein View recipe → →
15 Medium Korean Bulgogi Bowl
Tender beef strips in a sweet-savory bulgogi marinade, served on rice with pickled vegetables and a fried egg.
Garlic reduces AGE formation during high-heat cooking
60 min Dairy-freeGluten-free
Muscle GainEnergyBlood Sugar
580 kcal 42g protein View recipe → →
9 Easy Korean Bulgogi Chicken Wrap with Kimchi
Korean wrap with bulgogi-spiced chicken, kimchi, fresh vegetables and sesame. Full of protein and deep umami flavors.
Capsaicin + gingerols for thermogenesis and lipid metabolism
52 min Dairy-freeNut-free
Muscle GainDigestionImmune System
595 kcal 57g protein View recipe → →
8 Medium Korean Dakgalbi Bowl with Gochujang Rice
Stir-fried chicken breast in gochujang sauce with sweet potato, cabbage and jasmine rice. Classic Korean comfort food.
Capsaicin + gingerols for thermogenesis and lipid metabolism
40 min Dairy-freeNut-free
Muscle GainDigestionImmune System
478 kcal 40g protein View recipe → →
9 Easy Korean Egg Rice (Gyeran Bap)
A simple but nutritious Korean comfort breakfast. The heat of the rice cooks the egg perfectly and the sesame oil adds a nutty flavor.
Choline + sesamol for brain and liver support
10 min Dairy-freeGluten-free
EnergyMuscle GainFocus
380 kcal 14g protein View recipe → →
4 Easy Korean Fermented Kimchi
Chinese cabbage salted, rinsed and mixed with a garlic-honey paste, carrot and spring onion. Packed into a glass jar and fermented 3-5 days
Glucosinolates + gingerols: complementary digestive support
30 min Dairy-freeGluten-free
DigestionImmune SystemAnti-inflammatory
65 kcal 3g protein View recipe → →
6 Easy Korean Gochujang Chicken Salad with Sesame
Vibrant Korean salad with gochujang-marinated chicken breast, crunchy vegetables and a dressing of toasted sesame oil, soy sauce and lime.
Fermented chili + allicin for gut flora and immunity
35 min Dairy-freeGluten-free
Muscle GainEnergy
568 kcal 62g protein View recipe → →
21 Easy Korean Gochujang Salmon with Roasted Vegetables
Glazed salmon fillets with gochujang, honey, garlic and ginger, served with roasted sweet potato, broccoli and a fresh sesame cucumber salad
Double sulfur compounds for Nrf2 activation and phase-II enzymes
55 min Dairy-freeNut-free
Stress ReliefSleepFocus
480 kcal 36g protein View recipe → →
2 Easy Korean Hobak Juk (Pumpkin Congee)
Hobak juk is a Korean congee of pumpkin and sticky rice, soft and comforting. Pumpkin provides a naturally sweet, creamy base. Traditionally
Traditional warm combination of cinnamon and honey
50 min Dairy-freeGluten-free
SleepStress ReliefDigestion
157 kcal 5g protein View recipe → →
6 Medium Korean Japchae with Beef and Vegetables
A savoury Korean noodle dish with thinly sliced beef, crisp vegetables, spinach, mushrooms and a nutty sauce of soy sauce and sesame oil. De
Beta-glucans + allicin activate complementary immune pathways
35 min Dairy-freeNut-free
Muscle GainEnergy
720 kcal 40g protein View recipe → →
11 Medium Korean Japchae with Pan-Fried Tofu
Korean glass noodles with crispy pan-fried tofu, vegetables and sesame oil. A colorful dish with the typical sweet-savory Korean flavors of
Honey antioxidants + sesame lignans for antioxidant support
45 min Dairy-freeNut-free
Hormonal BalanceSkin & HairAnti-inflammatory
787 kcal 34g protein View recipe → →
2 Medium Korean Kimbap with Chicken and Vegetables
Korean sushi variant with grilled chicken breast, carrot, cucumber and spinach in roasted seaweed. Seasoned with sesame oil and soy sauce —
Protein + iron + vitamin C in one complete meal
40 min Dairy-freeNut-free
EnergyMuscle GainSkin & Hair
266 kcal 27g protein View recipe → →
14 Easy Korean Kimchi Soup
A warming Korean soup with kimchi, tofu, zucchini, ginger, garlic, tamari and sesame.
Potassium + allicin: complementary mineral-sulfur pathway
30 min Dairy-freeGluten-free
AntioxidantsDigestionImmune System
285 kcal 16g protein View recipe → →
5 Easy Korean Sesame Spinach
A classic Korean side dish of blanched spinach with sesame oil and seeds. Quick to make, full of flavour and perfect as banchan with rice.
Sesame oil fats enhance absorption of sesame seed lignans
12 min Dairy-freeGluten-free
Hormonal BalanceJointsHeart
105 kcal 4g protein View recipe → →
5 Medium Korean White Fish with Gochujang, Vegetables and Rice
A Korean fish bowl with tender white fish, gochujang sauce, rice, zucchini, carrot, spring onion and sesame. Lightly spicy, savory and fresh
Potassium + allicin: complementary mineral-sulfur pathway
35 min Dairy-freeNut-free
Anti-inflammatoryEnergyHeart
560 kcal 39g protein View recipe → →
6 Easy Labneh Bowl with Za'atar, Olives and Vegetables
A fresh Levantine breakfast bowl with creamy labneh, sprinkled with za'atar and drizzled with olive oil. Served with cucumber, tomato, olive
Olive oil increases lycopene absorption from cherry tomatoes 2-3x
5 min Nut-freePescatarian
HeartSkin & HairDigestion
374 kcal 15g protein View recipe → →
18 Easy Labneh Breakfast Bowl with Za'atar, Olive Oil & Seeds
A savory Middle Eastern breakfast with creamy labneh, aromatic za'atar, crunchy seeds and fresh vegetables. Contains ingredients that resear
Healthy fats improve mineral absorption from sesame seeds
10 min PescatarianVegetarian
DigestionHeartAnti-inflammatory
718 kcal 18g protein View recipe → →
3 Easy Labneh with Za'atar and Olive Oil
Thick whipped labneh topped with a layer of aromatic za'atar and a drizzle of olive oil, served with crunchy cucumber sticks. A simple Middl
Synbiotic: cucumber prebiotic fibers + labneh concentrated probiotics
5 min Gluten-freeNut-free
DigestionImmune SystemStress Relief
255 kcal 9g protein View recipe → →
12 Medium Lamb Spinach Stew with Coconut Milk and Turmeric (Keto)
A savory keto stew with lamb, spinach and coconut milk in a warm sauce of turmeric, ginger, garlic and cumin. Creamy, spiced and low in carb
Allicin + gingerols: complementary bioactive action
60 min Dairy-freeGluten-free
Blood SugarStress ReliefSkin & Hair
740 kcal 42g protein View recipe → →
11 Easy Latin American Quinoa Salad with Chipotle and Corn
A vibrant salad with quinoa, roasted corn, black beans and smoky chipotle-lime dressing.
Fat-soluble capsaicin is better absorbed with olive oil
35 min Dairy-freeGluten-free
EnergyDigestion
533 kcal 18g protein View recipe → →
7 Easy Lebanese Fattoush with Chickpeas
A colourful Lebanese salad with crispy pita chips, fresh vegetables and citrus-sumac dressing.
Tomato increases iron absorption from chickpeas
25 min Dairy-freeNut-free
DigestionAnti-inflammatory
597 kcal 20g protein View recipe → →
11 Medium Lebanese Kibbeh with Pine Nuts
Traditional Lebanese kibbeh with a fine outer layer of bulgur and lean beef, filled with spiced minced meat, onion, pine nuts, parsley and m
Tabbouleh: vitamin C increases iron absorption from bulgur
60 min Dairy-free
Muscle GainEnergyDigestion
540 kcal 29g protein View recipe → →
3 Easy Lebanese Mujadara with Lentils, Rice and Caramelized Onions
Yellow lentils cooked with basmati rice, spiced with cumin and cinnamon, served with a mound of deeply caramelized onion rings and a drizzle
Lentils + rice together form a complete protein profile
60 min Dairy-freeGluten-free
Blood SugarEnergyDigestion
340 kcal 15g protein View recipe → →
11 Medium Lentil Avocado Wraps with Grilled Vegetables
Filled whole wheat wrap with spiced green lentils, fresh avocado, grilled courgette, bell pepper and red onion. With cumin and a squeeze of
Potassium + allicin: complementary mineral-sulfur pathway
30 min Dairy-freeNut-free
Muscle GainFocusStress Relief
600 kcal 24g protein View recipe → →
Medium Lentil Balls with Tahini Dip
Crispy fried balls of red lentils and turmeric, served with a creamy tahini-lemon dip. A savoury, fibre-rich snack that is easy to prepare a
35 min Dairy-freeGluten-free
HeartDigestionAnti-inflammatory
412 kcal 21g protein View recipe → →
9 Easy Lentil Beet Salad
A hearty salad with green lentils, roasted red beets, walnuts and creamy goat cheese on a bed of rocket.
MCFAs from goat cheese + prebiotics from honey for quick energy and gut flora
60 min Gluten-freePescatarian
Muscle GainEnergyFocus
380 kcal 18g protein View recipe → →
8 Easy Lentil Breakfast Bowl with Egg and Avocado
A savory breakfast bowl with beluga lentils, poached egg, creamy avocado and fresh herbs. Filling, nutritious and on the table in fifteen mi
Olive oil increases lycopene absorption from cherry tomatoes 2-3x
15 min Dairy-freeGluten-free
Muscle GainEnergyDigestion
520 kcal 24g protein View recipe → →
12 Easy Lentil Cinnamon Curry
A mild curry with red lentils, cinnamon and turmeric in creamy coconut milk. Warm, comforting and ready in 40 minutes — ideal for meal prep.
Allicin + gingerols: complementary bioactive action
40 min Dairy-freeGluten-free
Blood SugarDigestionHeart
310 kcal 14g protein View recipe → →
5 Easy Lentil Coconut Breakfast Porridge with Turmeric and Pumpkin Seeds
A nourishing breakfast porridge of red lentils cooked in coconut milk with turmeric, ginger and cinnamon. Topped with banana slices and toas
MCTs improve nutrient absorption, potassium + electrolytes
25 min Dairy-freeGluten-free
Muscle GainJointsFocus
470 kcal 22g protein View recipe → →
13 Easy Lentil Mushroom Burger
A hearty plant-based burger made with lentils, mushrooms and oats, seasoned with cumin, garlic and smoked paprika. Mushrooms add deep umami,
Beta-glucans + allicin activate complementary immune pathways
45 min Dairy-freeNut-free
Muscle GainHeartDigestion
270 kcal 13g protein View recipe → →
8 Easy Lentil Salad with Apple Cider Vinegar Dressing
A nutritious lentil salad with crunchy vegetables and a tangy apple cider vinegar dressing with a hint of cinnamon. Ideal as a light lunch o
Perfect salad dressing for mineral and vitamin absorption
15 min Dairy-freeGluten-free
Blood SugarDigestionHeart
320 kcal 14g protein View recipe → →
19 Easy Lentil Soup with Carrot, Ginger and Turmeric
A nutritious lentil soup with a warming combination of ginger, turmeric and garlic. Red lentils provide plant proteins and iron, while carro
Allicin + gingerols: complementary bioactive action
45 min Dairy-freeGluten-free
Immune SystemAnti-inflammatoryDigestion
265 kcal 14g protein View recipe → →
16 Easy Lentil Soup with Turmeric
A spiced Middle Eastern lentil soup with red lentils, tomato, carrot, turmeric, cumin and a fresh touch of lemon.
Warm broth + gingerols for digestion and hydration
40 min Dairy-freeGluten-free
Muscle GainEnergyAnti-inflammatory
240 kcal 14g protein View recipe → →
12 Easy Lettuce Wraps with Homemade Hummus
Crispy Romaine lettuce filled with homemade hummus from chickpeas, tahini and lemon juice, topped with strips of cucumber, carrot and bell p
Vitamin C increases iron absorption from chickpeas
15 min Dairy-freeGluten-free
DigestionEnergyWeight Loss
340 kcal 12g protein View recipe → →
13 Medium Light Eggplant and Halloumi Moussaka
Layers of roasted eggplant, spiced tomato sauce and briefly seared halloumi are finished with a light yogurt-egg topping. This lighter mouss
Chlorogenic acid + allicin: complementary NF-κB modulation
55 min Gluten-freeLow Carb
Weight LossMuscle GainAnti-inflammatory
395 kcal 25g protein View recipe → →
14 Easy Maafe - West African Peanut Soup
A full, creamy Maafe soup with natural peanut butter, sweet potato, tomato, ginger and spinach. The base is savoury and gently spiced, with
Fat-soluble capsaicin is better absorbed with olive oil
45 min Dairy-freeGluten-free
General WellnessHeartEnergy
385 kcal 13g protein View recipe → →
7 Easy Maca Banana Smoothie Bowl
A creamy smoothie bowl with maca, banana, cacao and flaxseed. Thick, cold and full of flavor — a breakfast that feels like a treat.
Magnesium + tryptophan for better sleep and muscle relaxation
5 min Dairy-freePescatarian
Hormonal BalanceEnergyStress Relief
485 kcal 12g protein View recipe → →
6 Easy Maca Chocolate Smoothie with Flaxseed
A creamy chocolate smoothie with maca powder, raw cacao and ground flaxseed. Sweet from dates and banana, with an earthy undertone of maca t
Cinnamon dampens the glycemic response of dates
5 min Dairy-freeGluten-free
Hormonal BalanceEnergyStress Relief
397 kcal 21g protein View recipe → →
9 Easy Mackerel Pâté on Cucumber
Smoked mackerel blended with avocado, lemon juice and fresh dill, served on crunchy cucumber slices. Ready in ten minutes, no cooking needed
Prevents oxidation and preserves nutritional value
10 min Dairy-freeGluten-free
Stress ReliefHeartFocus
175 kcal 13g protein View recipe → →
11 Easy Mackerel Salad with Lemon
A fresh Mediterranean salad with smoked mackerel, avocado and capers. Quick to prepare and perfect for lunch.
Prevents oxidation and preserves nutritional value
10 min Dairy-freeGluten-free
Skin & HairJointsHeart
480 kcal 24g protein View recipe → →
3 Medium Mackerel with Kimchi and Miso Dressing
Crispy pan-seared mackerel fillets on warm brown rice, with spicy kimchi, fresh cucumber and a creamy miso-sesame dressing. Finished with se
Korean combination: fat increases carotenoid absorption from kimchi
40 min Dairy-freeGluten-free
Stress ReliefHeartDigestion
620 kcal 31g protein View recipe → →
26 Hard Malaysian Rendang with Coconut Rice
A rich Malaysian rendang with tender beef, coconut milk, toasted coconut, lemongrass, ginger, turmeric and makrut lime leaves. Served with s
Capsaicin absorption increased by fats
145 min Dairy-freeGluten-free
Muscle GainEnergyJoints
1085 kcal 43g protein View recipe → →
2 Easy Mango Coconut Nice Cream
A creamy nice cream made with frozen mango, banana and coconut milk, lifted with a little lemon juice. Serve it straight away as soft serve
MCTs improve nutrient absorption, potassium + electrolytes
10 min Dairy-freeGluten-free
Immune SystemSkin & HairEnergy
255 kcal 3g protein View recipe → →
6 Easy Mango Coconut Sorbet with Ginger
Sorbet of frozen mango and coconut milk with a kick of fresh ginger and lime. Three ingredients in the blender and serve immediately. Withou
Classic combination: warming herbal drink with honey
10 min Dairy-freeGluten-free
DigestionImmune SystemGeneral Wellness
165 kcal 2g protein View recipe → →
4 Medium Mango Lassi Panna Cotta with Agar
Creamy panna cotta based on mango lassi, set with agar-agar. Yoghurt, mango puree and cardamom in layers, garnished with chopped pistachio.
Satiety with stable energy: gel formation + MCT fats
140 min Gluten-freePescatarian
Skin & HairDigestionImmune System
163 kcal 5g protein View recipe → →
7 Easy Mango-Coconut Chia Seed Parfait with Passion Fruit
Chia seeds soaked in coconut milk with honey and vanilla, layered with fresh mango puree and passion fruit pulp. Finished with toasted cocon
Fiber + prebiotics for the microbiome and satiety
255 min Dairy-freeGluten-free
DigestionSkin & HairHormonal Balance
492 kcal 8g protein View recipe → →
5 Medium Matcha Coconut Mousse with Mint
Coconut cream whipped and folded through matcha with agar-agar, finished with finely chopped mint. Set in glasses — light, airy and bright g
Satiety with stable energy: gel formation + MCT fats
200 min Dairy-freeGluten-free
FocusAnti-inflammatoryStress Relief
276 kcal 5g protein View recipe → →
1 Easy Matcha Coconut Popsicles (Keto)
Velvety popsicles with the grassy depth of matcha and the richness of full-fat coconut milk. A zest of lime cuts through the sweet notes per
Coconut fat dramatically increases EGCG absorption from matcha
250 min Dairy-freeGluten-free
FocusEnergyAnti-inflammatory
185 kcal 2g protein View recipe → →
4 Easy Matcha Latte
A silky matcha latte where Japanese craftsmanship meets modern plant-based creaminess. The stone-ground tea leaves deliver a deep green colo
Beta-glucans + prebiotics for gut flora and lipid profile
10 min Dairy-freeKeto
FocusEnergySkin & Hair
90 kcal 2g protein View recipe → →
7 Easy Matcha Yogurt Bowl with Banana and Almonds
A creamy yogurt bowl with matcha, ripe banana, crunchy almonds and chia seeds. The gentle bitterness of matcha combines with the natural swe
Vitamin E + flavonoids for enhanced antioxidant protection
10 min Gluten-freePescatarian
SleepFocusStress Relief
380 kcal 16g protein View recipe → →
10 Easy Mediterranean Avocado Toast with White Beans
A Mediterranean twist on avocado toast: sourdough bread topped with mashed white beans, avocado, cherry tomatoes and sun-dried tomato. White
Lycopene + eugenol: two complementary bioactive pathways
13 min Dairy-freeNut-free
HeartSkin & HairEnergy
485 kcal 18g protein View recipe → →
9 Medium Mediterranean Falafel Bowl
A Middle Eastern meal in a bowl. Homemade falafel, creamy hummus, fresh tabbouleh and red onion — all in one dish.
Legume protein + polyphenols for lipid profile support
40 min Dairy-freeGluten-free
DigestionHeartEnergy
480 kcal 18g protein View recipe → →
2 Easy Mediterranean Falafel Wrap
A Mediterranean wrap with crispy falafel, creamy hummus, fresh vegetables and tahini sauce. Plant-based, protein-rich and full of fiber. Per
Complete protein through chickpea + sesame + wheat
25 min Dairy-freeNut-free
Muscle GainDigestionJoints
520 kcal 22g protein View recipe → →
8 Easy Mediterranean Frittata with Feta and Spinach
A nourishing frittata with seven eggs, fresh spinach, creamy feta and sweet cherry tomatoes. This Mediterranean classic starts your day hear
Olive oil increases lycopene absorption from cherry tomatoes 2-3x
25 min Gluten-freeNut-free
Muscle GainHeartAnti-inflammatory
661 kcal 40g protein View recipe → →
9 Medium Mediterranean Lentil Salad with Goat Cheese
A hearty salad with green lentils, creamy goat cheese and crunchy walnuts. Beetroot and pomegranate add colour and freshness. Perfect as a m
Mediterranean polyphenol combination: punicalagins + oleocanthal
40 min Gluten-freePescatarian
HeartDigestionAntioxidants
793 kcal 31g protein View recipe → →
9 Medium Mediterranean Lentil Salad with Roasted Bell Peppers
A hearty salad with red lentils, roasted bell peppers and a lemon-herb dressing. Serve warm or at room temperature.
Double vitamin C for maximum iron absorption
45 min Dairy-freeGluten-free
HeartBlood SugarEnergy
543 kcal 23g protein View recipe → →
15 Medium Mediterranean Mackerel with Quinoa
Grilled mackerel with fluffy quinoa, cherry tomatoes, Kalamata olives, capers and lemon. A rich Mediterranean meal with deep fish flavor, fr
Double vitamin C for maximum iron absorption
35 min Dairy-freeGluten-free
Stress ReliefHeartJoints
760 kcal 34g protein View recipe → →
10 Medium Mediterranean Octopus with Crispy Potatoes
Slow-cooked octopus with crispy potatoes, Kalamata olives, capers, red onion and a bright dressing of lemon, olive oil, oregano and parsley.
Olive oil improves carotenoid absorption from yellow potatoes
90 min Dairy-freeGluten-free
Stress ReliefFocusGeneral Wellness
420 kcal 31g protein View recipe → →
18 Easy Mediterranean Orzo with Shrimp and Feta
A Greek-inspired pasta dish with juicy shrimp, sun-dried tomatoes, spinach, lemon and crumbled feta. The orzo cooking water creates a lightl
Double vitamin C for maximum iron absorption
35 min Nut-freePescatarian
Muscle GainEnergyImmune System
555 kcal 34g protein View recipe → →
10 Easy Mediterranean Salad with Olive Oil
A colourful salad inspired by the Mediterranean diet. Ripe tomatoes, cucumber, olives and feta with a simple olive oil-lemon dressing.
Olive oil improves calcium absorption from feta
10 min Gluten-freeKeto
HeartSkin & HairAnti-inflammatory
310 kcal 8g protein View recipe → →
21 Medium Mediterranean Salmon with Quinoa, Tahini and Roasted Vegetables
A colourful Mediterranean bowl with tender salmon, fluffy quinoa, roasted sweet potato, courgette, cherry tomatoes and a creamy lemon tahini
Olive oil increases lycopene absorption from cherry tomatoes 2-3x
45 min Dairy-freeGluten-free
HeartMuscle GainAnti-inflammatory
805 kcal 42g protein View recipe → →
8 Medium Mediterranean Salmon with Sweet Potato and Spinach
A light Mediterranean meal with crisp-seared salmon, roasted sweet potato and briefly wilted spinach with garlic. Lemon and dill keep the di
Scandinavian classic with antioxidant boost
45 min Dairy-freeGluten-free
SleepHeartAnti-inflammatory
620 kcal 35g protein View recipe → →
15 Medium Mediterranean Sardines with Tomato, Olives and Lemon
Fresh sardines prepared Mediterranean-style with juicy tomatoes, black olives, capers, garlic and lemon. A bold, savoury fish dish ready in
Double vitamin C for maximum iron absorption
30 min Dairy-freeGluten-free
JointsHeartAnti-inflammatory
610 kcal 42g protein View recipe → →
13 Easy Mediterranean Sheet Pan Chicken with Olives and Lemon
A simple Mediterranean sheet pan meal with juicy chicken thighs, roasted potatoes, cherry tomatoes, Kalamata olives and lemon. Everything co
Olive oil improves carotenoid absorption from yellow potatoes
60 min Dairy-freeGluten-free
HeartImmune SystemGeneral Wellness
650 kcal 33g protein View recipe → →
4 Easy Mediterranean Stuffed Peppers with Quinoa
Roasted bell peppers stuffed with quinoa, tomato, fresh mint and parsley. Finished with olive oil and a touch of sumac.
Mediterranean golden rule: fat increases lycopene absorption 4x
55 min Dairy-freeGluten-free
Blood SugarSkin & HairAnti-inflammatory
203 kcal 5g protein View recipe → →
14 Easy Mexican Black Bean Bowl
A Mexican-inspired bowl with warm black beans, toasted corn, bell pepper and fresh tomato salsa. Avocado and cilantro bring freshness, while
2.6x more lycopene absorption from salad/salsa
30 min Dairy-freeGluten-free
Hormonal BalanceDigestionHeart
445 kcal 16g protein View recipe → →
11 Easy Mexican Black Bean Rice Burrito
Generously filled vegan burrito with black beans spiced with cumin, brown rice with lime and cilantro, and guacamole. Plant-based, fiber-ric
2.6x more lycopene absorption from salad/salsa
25 min Dairy-freeNut-free
Muscle GainDigestionEnergy
680 kcal 20g protein View recipe → →
12 Easy Mexican Black Bean Salad with Avocado
A vibrant Mexican salad with black beans, corn, avocado and a tangy lime-cumin dressing. Ready in fifteen minutes.
2.6x more lycopene absorption from salad/salsa
15 min Dairy-freeGluten-free
HeartDigestionEnergy
579 kcal 18g protein View recipe → →
12 Easy Mexican Black Bean Soup with Lime
A warm Mexican black bean soup with tomato, onion, garlic, cumin, paprika and lime. Blending part of the soup makes it creamy without cream,
Fat-soluble capsaicin is better absorbed with olive oil
40 min Dairy-freeGluten-free
General WellnessDigestionBlood Sugar
286 kcal 14g protein View recipe → →
15 Easy Mexican Burrito Bowl
A spiced bowl with chicken, black beans, brown rice, guacamole and fresh pico de gallo. Everything stays layered in one bowl so each bite ca
2.6x more lycopene absorption from salad/salsa
45 min Dairy-freeGluten-free
Muscle GainEnergyBlood Sugar
620 kcal 42g protein View recipe → →
20 Easy Mexican Burrito Bowl with Guacamole & Black Beans
Spiced burrito bowl with seasoned chicken mince, black beans, corn and fresh guacamole on a bed of brown rice. Garnish with cheese, yoghurt
2.6x more lycopene absorption from salad/salsa
35 min Gluten-freeNut-free
Muscle GainDigestionEnergy
802 kcal 38g protein View recipe → →
7 Easy Mexican Burrito Wrap
Filling burrito wrap with cumin beans, brown rice, fresh pico de gallo, mashed avocado and a spoonful of Greek yogurt. Fiber-rich, nutritiou
2.6x more lycopene absorption from salad/salsa
20 min Nut-freePescatarian
Muscle GainDigestionEnergy
480 kcal 18g protein View recipe → →
14 Medium Mexican Chicken Mole with Rice and Beans
Tender chicken in a Mexican mole-style sauce with toasted almonds, tomato, cumin, cinnamon and cayenne. Served with jasmine rice and black b
Capsaicin increases curcumin absorption
65 min Dairy-freeGluten-free
Anti-inflammatoryEnergy
912 kcal 60g protein View recipe → →
14 Easy Mexican Chilaquiles with Black Beans
Chilaquiles is a popular Mexican breakfast of fried tortilla pieces in a spicy tomato salsa, combined with protein-rich black beans. Gluten-
Capsaicin absorption increased by fats
25 min Dairy-freeGluten-free
EnergyDigestionJoints
435 kcal 17g protein View recipe → →
18 Easy Mexican Enchiladas with Black Beans
A warm baked dish with rolled corn tortillas, black beans, bell pepper, coriander and melted cheddar under a spiced tomato sauce. Comfort fo
Cheddar fat increases lycopene absorption from tomato by 4x
60 min Gluten-freeNut-free
DigestionWeight LossBlood Sugar
465 kcal 21g protein View recipe → →
1 Easy Mexican Horchata with Rice and Cinnamon
A creamy, lightly sweet drink made with soaked white rice, cinnamon and honey. A classic on Mexican tables, served ice cold with an extra pi
Traditional warm combination of cinnamon and honey
250 min Dairy-freeGluten-free
Stress ReliefEnergy
250 kcal 3g protein View recipe → →
11 Medium Mexican Huevos Divorciados with Beans
Huevos divorciados ('divorced eggs') is a Mexican breakfast with two fried eggs, each on a different salsa: red (tomato) and green (tomatill
5x better capsaicin absorption through fats
30 min Dairy-freeGluten-free
EnergyMuscle GainDigestion
454 kcal 28g protein View recipe → →
9 Easy Mexican Taco Salad with Seasoned Turkey
Colorful salad bowl with seasoned ground turkey, black beans, avocado, corn and fresh cilantro. A Tex-Mex favorite ready in 20 minutes.
2.6x more lycopene absorption from salad/salsa
22 min Dairy-freeGluten-free
Muscle GainStress ReliefSleep
471 kcal 29g protein View recipe → →
7 Easy Middle Eastern Baba Ganoush
Eggplants roasted until the skin chars black, peeled and puréed with tahini, lemon juice, garlic and cumin. Served with a well of olive oil
Chlorogenic acid + allicin: complementary NF-κB modulation
40 min Dairy-freeGluten-free
HeartAnti-inflammatory
240 kcal 6g protein View recipe → →
14 Easy Middle Eastern Breakfast Platter (Ful Medames, Hummus & Za'atar)
A generous breakfast platter as you'd find in Cairo, Beirut or Amman: warm fava beans stewed with cumin and lemon, creamy hummus, boiled egg
Olive oil improves calcium absorption from feta
30 min PescatarianVegetarian
Muscle GainHeartDigestion
768 kcal 31g protein View recipe → →
8 Easy Middle Eastern Freekeh Salad with Herbs
A hearty salad with freekeh, fresh herbs, crunchy vegetables and a citrus-cumin dressing. Serve warm or at room temperature.
Lutein and zeaxanthin from freekeh better absorbed with fat
40 min Dairy-freeNut-free
DigestionHeart
511 kcal 15g protein View recipe → →
7 Easy Middle Eastern Hummus with Olive Oil and Pine Nuts
Chickpeas puréed with tahini, lemon juice, garlic and cumin into a velvety dip. Finished with a well of extra virgin olive oil and toasted p
Hummus synergy: complete protein + improved mineral absorption
15 min Dairy-freeGluten-free
HeartEnergy
310 kcal 14g protein View recipe → →
14 Hard Middle Eastern Kibbeh with Bulgur and Yogurt Sauce
Kibbeh made with fine bulgur and lamb, filled with spiced meat, toasted pine nuts and walnuts. Served with a fresh yogurt sauce with tahini,
Tabbouleh: vitamin C increases iron absorption from bulgur
70 min
Muscle GainGeneral Wellness
695 kcal 35g protein View recipe → →
12 Easy Middle Eastern Tahini Breakfast Bowl
A savory keto bowl with creamy tahini dressing, garlic-and-cumin sautéed spinach, ripe avocado and crunchy pumpkin seeds. Low in carbs and r
Double digestive support: enzymes + bioactive compounds
15 min Dairy-freeGluten-free
Hormonal BalanceEnergySkin & Hair
430 kcal 12g protein View recipe → →
11 Easy Miso Noodle Soup with Tofu and Wakame
A warm Japanese noodle soup with miso broth, rice noodles, silken tofu, wakame, ginger and spring onion. Light, savoury and quick to make, w
Allicin + gingerols: complementary bioactive action
25 min Dairy-freeGluten-free
Stress ReliefDigestionSkin & Hair
320 kcal 14g protein View recipe → →
7 Easy Miso Tofu Soup with Wakame and Spring Onion
A light Japanese miso soup with silken tofu, wakame, spring onion, ginger and a drop of sesame oil. Quick to make, warm and savoury, with de
Allicin + gingerols: complementary bioactive action
20 min Dairy-freeGluten-free
Hormonal BalanceDigestionImmune System
95 kcal 8g protein View recipe → →
10 Easy Moroccan Aubergine Lentil Tagine with Coconut
A creamy Moroccan-inspired tagine with aubergine, red lentils, coconut milk, tomato passata, ras el hanout, cinnamon and dates. Warm, spiced
Chlorogenic acid + allicin: complementary NF-κB modulation
45 min Dairy-freeGluten-free
Stress ReliefSkin & Hair
635 kcal 22g protein View recipe → →
3 Medium Moroccan Beghrir with Honey
Airy Moroccan pancakes with thousands of tiny holes that absorb the butter and honey. A sweet festive breakfast.
Vitamin E protects honey's antioxidants from oxidation
60 min PescatarianVegetarian
EnergyStress Relief
320 kcal 8g protein View recipe → →
7 Easy Moroccan Bessara with Fava Beans
A hearty Moroccan classic made with tender fava beans, garlic, cumin, paprika and olive oil. The soup is partially blended, finished with le
Fat-soluble capsaicin is better absorbed with olive oil
70 min Dairy-freeGluten-free
EnergyHeart
355 kcal 16g protein View recipe → →
11 Easy Moroccan Carrot Salad
An aromatic Moroccan salad with roasted carrots, cumin, cilantro, raisins and almonds. Serve warm or cold.
Vitamin E + flavonoids for enhanced antioxidant protection
50 min Dairy-freeGluten-free
Immune SystemGeneral WellnessDigestion
280 kcal 5g protein View recipe → →
16 Easy Moroccan Carrot Soup with Ginger and Curry Spices
A smooth Moroccan-inspired carrot soup with ginger, garlic, turmeric, cumin, coriander seed and coconut milk. Orange juice adds a fresh, rou
Warm broth + gingerols for digestion and hydration
40 min Dairy-freeGluten-free
Skin & HairAnti-inflammatoryImmune System
223 kcal 3g protein View recipe → →
24 Medium Moroccan Chicken Tagine with Prunes and Almonds
A fragrant Moroccan chicken tagine with tender chicken thighs, soft prunes, honey, lemon and warm spices. The sauce slowly becomes sweet-sav
Vitamin E + flavonoids for enhanced antioxidant protection
80 min Dairy-freeGluten-free
EnergyDigestionAnti-inflammatory
495 kcal 36g protein View recipe → →
12 Easy Moroccan Chickpeas with Almonds
A fragrant Moroccan stew with chickpeas, tomato passata, soft apricots, ras el hanout and toasted almonds. Savory, spiced and gently sweet,
Vitamin E + flavonoids for enhanced antioxidant protection
50 min Dairy-freeGluten-free
Stress ReliefBlood SugarGeneral Wellness
430 kcal 15g protein View recipe → →
17 Easy Moroccan Couscous Salad
A refreshing Moroccan salad with fluffy couscous, fresh herbs, pomegranate and a citrus-cumin dressing.
Vitamin E + flavonoids for enhanced antioxidant protection
25 min Dairy-freePescatarian
EnergyDigestionImmune System
485 kcal 14g protein View recipe → →
15 Medium Moroccan Couscous with Chicken and Roasted Vegetables
A colorful Moroccan dish combining whole wheat couscous with tender chicken and roasted vegetables. Chickpeas and couscous together form a c
Complete vegetarian meal: protein + fiber + nasunin
50 min Dairy-free
EnergyMuscle GainImmune System
1100 kcal 66g protein View recipe → →
6 Easy Moroccan Couscous with Raisins and Almonds
Whole grain couscous steamed and fluffed with a fork, mixed with cinnamon, honey and olive oil, topped with soaked raisins, toasted almonds
Vitamin E + flavonoids for enhanced antioxidant protection
20 min Dairy-freeGluten-free
Energy
340 kcal 10g protein View recipe → →
6 Easy Moroccan Harira Breakfast
A lighter breakfast version of the classic Moroccan harira, with red lentils, chickpeas and fresh cilantro. Traditionally eaten when breakin
Fat increases absorption of fat-soluble spices in the mix
30 min Dairy-freeNut-free
EnergyDigestionAnti-inflammatory
408 kcal 20g protein View recipe → →
17 Easy Moroccan Harira with Lentils and Chickpeas
Traditional Moroccan soup with split peas, chickpeas, tomatoes and a generous spoonful of ras el hanout. Richly spiced with ginger, turmeric
Warm broth + gingerols for digestion and hydration
55 min Dairy-freeNut-free
Immune SystemAnti-inflammatoryBlood Sugar
784 kcal 33g protein View recipe → →
20 Medium Moroccan Lamb Tagine with Dates, Almonds and Couscous
Tender braised lamb in a fragrant sauce of tomato, onion, saffron, cinnamon and ras el hanout. Soft dates and honey add gentle sweetness, wh
Vitamin E + flavonoids for enhanced antioxidant protection
110 min Omnivore
Muscle GainEnergyJoints
890 kcal 40g protein View recipe → →
26 Medium Moroccan Mezze Platter with Briwat
A beautiful mezze platter with four different Moroccan salads, crispy chicken briwat and goat cheese honey briwat. Perfect as a festive appe
Chlorogenic acid + allicin: complementary NF-κB modulation
75 min Nut-free
General WellnessDigestionAnti-inflammatory
420 kcal 18g protein View recipe → →
1 Medium Moroccan Msemen Layered Flatbread
Authentic msemen — Moroccan flatbread that you pull apart layer by layer. Whole wheat flour and semolina give a crispy exterior, the olive o
Minerals + polyphenols for cellular balance
63 min Dairy-freeNut-free
Energy
318 kcal 9g protein View recipe → →
9 Medium Moroccan Msemen with Amlou & Dates
Msemen are thin, layered Moroccan flatbreads that are crisped in a dry pan. Served with homemade amlou — a creamy dip of roasted almonds, ar
Vitamin E + flavonoids for enhanced antioxidant protection
40 min PescatarianVegetarian
EnergyMuscle Gain
802 kcal 19g protein View recipe → →
11 Medium Moroccan Tagine with Chicken, Apricots and Almonds
An aromatic Moroccan tagine with tender chicken thighs, chickpeas, soft apricots and toasted almonds. Served with whole wheat couscous for a
Vitamin E + flavonoids for enhanced antioxidant protection
65 min Dairy-free
EnergyImmune SystemHeart
735 kcal 39g protein View recipe → →
9 Easy Mujaddara with Caramelized Onions and Cucumber Salad
Classic Levantine dish of green lentils and brown rice, crowned with sweet caramelized onions and served with a fresh cucumber-tomato salad.
Vitamin C from tomato increases iron absorption from brown rice
65 min Dairy-freeGluten-free
Blood SugarDigestionEnergy
674 kcal 18g protein View recipe → →
14 Easy Mushroom Barley Soup with Thyme
An earthy, filling soup with button mushrooms, shiitake, oyster mushrooms, pearl barley and fresh thyme. The barley makes the broth creamier
Beta-glucans + allicin activate complementary immune pathways
80 min Dairy-freeNut-free
Immune SystemStress ReliefFocus
316 kcal 10g protein View recipe → →
6 Easy Mushroom Egg Bowl with Brazil Nuts
A savory breakfast bowl with fried mushrooms in ghee, sunny-side-up eggs, creamy avocado, fresh spinach and crunchy Brazil nuts. Low in carb
Double dose of healthy fats and choline
15 min Dairy-freeGluten-free
Hormonal BalanceEnergyImmune System
395 kcal 18g protein View recipe → →
6 Medium Nasi Goreng with Chicken, Vegetables and Kecap
A savoury nasi goreng with chicken breast, cold rice, egg, crisp vegetables and kecap manis. Quickly stir-fried, lightly sweet, warmly spice
Choline + sesamol for brain and liver support
30 min Dairy-freeNut-free
EnergyMuscle Gain
555 kcal 39g protein View recipe → →
5 Medium Nasi Lemak with Chicken, Sambal and Cucumber
A fragrant nasi lemak with creamy coconut rice, lemongrass, golden chicken, a quick onion-garlic sambal and cool cucumber slices.
Capsaicin increases curcumin absorption
50 min Dairy-freeGluten-free
EnergyAnti-inflammatory
635 kcal 41g protein View recipe → →
9 Medium Nigerian Egusi Soup with White Fish
Traditional West African stew with fresh spinach and tender white fish in a spicy tomato base with ginger and turmeric. Served with jasmine
Asian staple combo: ginger improves rice digestion
40 min Dairy-freeGluten-free
Immune SystemSkin & HairHormonal Balance
455 kcal 28g protein View recipe → →
14 Easy No-Bake Pumpkin Pie Bites
Small no-bake pumpkin pie bites with a sticky date-nut base, creamy pumpkin filling and warm spices such as cinnamon, ginger and nutmeg.
Vitamin E protects honey's antioxidants from oxidation
140 min Dairy-freeGluten-free
Skin & HairImmune SystemBlood Sugar
386 kcal 6g protein View recipe → →
8 Medium No-Bake Quark Cheesecake with Raisins and Oat Base
A fresh quark cheesecake with a soft oat-cinnamon base, raisins through the filling and a gentle honey sweetness.
Flattens the sugar spike after carbohydrate-rich meals
267 min Nut-freePescatarian
DigestionSleepEnergy
199 kcal 11g protein View recipe → →
8 Easy Nut Mix with Dates and Chocolate
A roasted mix of almonds, walnuts and cashews with pumpkin seeds, sunflower seeds, dates and dark chocolate nibs. Perfect as a portable on-t
Traditional iftar combination for optimal energy supply
15 min Dairy-freeGluten-free
EnergyFocusHeart
240 kcal 7g protein View recipe → →
5 Easy Oat Bread with Flaxseed and Chia Seed
A hearty bread where you taste the seeds in every bite. The oats give it a soft, slightly sweet base, while flaxseed and chia provide a nutt
Fiber + prebiotics for the microbiome and satiety
140 min Dairy-freeNut-free
HeartDigestion
216 kcal 7g protein View recipe → →
11 Easy Oat-Apple Crumble with Almonds
Soft apple cubes with cinnamon and lemon juice beneath a golden-brown layer of oats, almond flour and chopped almonds. Sweetened with a touc
Vitamin E + flavonoids for enhanced antioxidant protection
45 min Dairy-freePescatarian
DigestionHeartBlood Sugar
338 kcal 7g protein View recipe → →
7 Medium Oat-Caramel Bars
First, a crunchy oat base baked for 15 minutes in the oven into a golden-brown biscuit. On top, a sticky caramel layer made from Medjool dat
MCTs protect honey enzymes — complementary bioactive compounds
95 min Dairy-freePescatarian
EnergyBlood SugarMuscle Gain
210 kcal 4g protein View recipe → →
11 Easy Oatmeal Cinnamon Cookies
Soft oat cookies with the spice coat of a speculaas: cinnamon, nutmeg and ginger as a warm trio, honey instead of soft brown sugar and cocon
Vitamin E protects honey's antioxidants from oxidation
24 min Dairy-freePescatarian
Blood SugarDigestionEnergy
110 kcal 2g protein View recipe → →
6 Easy Oatmeal Peanut Butter Bliss Balls
Oats, natural peanut butter and honey mixed with chia seeds, ground flaxseed and dark chocolate chips. Rolled into compact balls that keep u
Fiber + prebiotics for the microbiome and satiety
40 min Dairy-freePescatarian
EnergyMuscle GainHeart
110 kcal 4g protein View recipe → →
10 Easy Oatmeal with Blueberries and Walnuts
A nutritious breakfast with rolled oats cooked in oat milk, topped with handfuls of blueberries and roughly chopped walnuts. Cinnamon and a
Fiber + prebiotics for the microbiome and satiety
10 min Dairy-freePescatarian
FocusEnergyHeart
380 kcal 10g protein View recipe → →
6 Easy Oatmeal with Hemp Seeds, Chia Seeds and Berries
Creamy oatmeal you prepare the night before with chia seeds, flaxseed and oat milk. The next morning you top with hemp seeds, blueberries an
Double glycemic balance
15 min Dairy-freeNut-free
SleepStress ReliefSkin & Hair
500 kcal 18g protein View recipe → →
9 Easy Oatmeal with Pumpkin and Nuts
A warming oatmeal porridge with creamy pumpkin purée, crunchy walnuts and autumn spices like cinnamon and nutmeg. Perfect for cold mornings.
Beta-glucans + prebiotics for gut flora and lipid profile
15 min Dairy-freePescatarian
SleepStress ReliefJoints
380 kcal 10g protein View recipe → →
5 Easy Oatmeal-Matcha Latte Bowl with Hemp Seeds
A unique oatmeal bowl prepared as a matcha latte: oats cooked in oat milk with matcha powder, sweetened with honey and sprinkled with hemp s
Perfect breakfast combination for sustained energy
13 min Dairy-freeGluten-free
FocusAntioxidantsStress Relief
487 kcal 16g protein View recipe → →
6 Easy Olive Sun-Dried Tomato Tapenade with Vegetables
A robust tapenade of kalamata olives and sun-dried tomatoes with garlic, oregano and lemon juice. Serve with cucumber and celery sticks as a
Aglio e olio: allicin + oleocanthal via complementary biochemical pathways
10 min Dairy-freeGluten-free
HeartAnti-inflammatoryGeneral Wellness
95 kcal 1g protein View recipe → →
6 Easy Oven-Baked Banana with Walnuts and Coconut
Ripe bananas turn soft and almost caramel-like in the oven, topped with walnuts, coconut and cinnamon. A little honey rounds out the dessert
Quick + slow sugars with potassium for sport and recovery
20 min Dairy-freeGluten-free
EnergyDigestionGeneral Wellness
330 kcal 4g protein View recipe → →
10 Medium Oven-Baked Fish & Chips
A British pub classic from the oven: white fish with a crispy almond flour and Parmesan crust, served with sweet potato fries and a fresh pe
Antioxidants from garlic and lemon
55 min Gluten-freePescatarian
Muscle GainHeartFocus
445 kcal 32g protein View recipe → →
9 Easy Oven-Baked Trout with Lemon, Herbs and Vegetables
A whole trout on a bed of sweet potato and green beans, drizzled with lemon juice and fresh dill, roasted in the oven until the skin crackle
Vitamin C protects omega-3 fatty acids from oxidation
35 min Dairy-freeGluten-free
HeartSleep
600 kcal 40g protein View recipe → →
7 Easy Overnight Chia-Coconut Pudding with Passion Fruit
A creamy chia pudding made with coconut milk and topped with fresh passion fruit, mango and coconut flakes. The chia seeds swell overnight i
Fiber + prebiotics for the microbiome and satiety
10 min Dairy-freeGluten-free
Skin & HairStress ReliefDigestion
534 kcal 9g protein View recipe → →
9 Easy Paleo Apple Cinnamon Crumble
A warm apple crumble without grains or dairy. Soft cinnamon apples sit under a crunchy topping of almond flour, pecans, coconut and honey.
Vitamin E protects honey's antioxidants from oxidation
45 min Dairy-freeGluten-free
DigestionEnergyBlood Sugar
370 kcal 6g protein View recipe → →
11 Medium Pan-Fried Mackerel with Potato Salad and Horseradish
Nutritious mackerel dish with omega-3 rich fish, a fresh potato salad and spicy horseradish. With dill, capers and red onion for a delicious
Olive oil improves carotenoid absorption from yellow potatoes
40 min Dairy-freeGluten-free
HeartJointsAnti-inflammatory
667 kcal 36g protein View recipe → →
3 Medium Pan-Fried Salmon with Beluga Lentils and Beets
Pan-fried salmon fillet on a bed of black beluga lentils with roasted beets, fresh parsley and dill. A hearty lunch that is earthy and fresh
Scandinavian classic with antioxidant boost
45 min Dairy-freeGluten-free
HeartSkin & HairJoints
577 kcal 39g protein View recipe → →
12 Medium Pan-Fried Salmon with Ginger-Turmeric Sauce
Salmon fillet with crispy skin, drizzled with a velvety sauce of coconut milk, turmeric and fresh ginger. The golden yellow sauce colors you
Warming herbal drink with vitamin C
25 min Dairy-freeGluten-free
HeartAnti-inflammatoryJoints
420 kcal 35g protein View recipe → →
5 Easy Pan-Fried Trout with Almonds and Broccoli
Crispy pan-fried trout with roasted almonds and steamed broccoli. A classic French fish dish — truite aux amandes — on the table in half an
Butter fat increases absorption of broccoli's fat-soluble vitamins
30 min Gluten-freePescatarian
SleepFocusStress Relief
520 kcal 45g protein View recipe → →
3 Easy Passion Fruit Evening Smoothie
A creamy smoothie with passion fruit, banana and almond butter. Tropically sweet with a subtle tart undertone from the passion fruit. Lightl
Magnesium + tryptophan for better sleep and muscle relaxation
5 min Dairy-freePescatarian
SleepStress ReliefDigestion
285 kcal 7g protein View recipe → →
22 Easy Peanut Butter Banana Shake with Coconut Milk
A thick, creamy shake where peanut butter and coconut milk lay the foundation. Frozen banana makes everything cold and smooth, cacao adds de
Perfect breakfast combination for sustained energy
5 min Dairy-freePescatarian
Muscle GainEnergyStress Relief
528 kcal 18g protein View recipe → →
7 Easy Peanut Butter Chocolate Protein Bites
Soft no-bake bites made with peanut butter, oats and dark chocolate, bound with honey and filled with flaxseed, hemp seeds, cocoa and coconu
Beta-glucans + omega-3 for lipid profile support
45 min Dairy-freePescatarian
Muscle GainEnergyHormonal Balance
286 kcal 10g protein View recipe → →
4 Easy Peanut Butter Cups with Dark Chocolate
Small cups made of thin, snappy 70% dark chocolate with a creamy filling of natural peanut butter, lightly sweetened with a little honey and
MCTs protect honey enzymes — complementary bioactive compounds
45 min Dairy-freeGluten-free
EnergyMuscle GainBlood Sugar
165 kcal 4g protein View recipe → →
6 Easy Peanut Butter Oat Balls
No-bake balls of oats, peanut butter and dark chocolate with flaxseed, chia seeds and hemp seeds. The recipe makes 8 pieces (2 servings of 4
Fiber + prebiotics for the microbiome and satiety
15 min Dairy-freePescatarian
EnergyMuscle GainFocus
858 kcal 31g protein View recipe → →
12 Easy Peanut Butter Oat Power Shake
A thick, creamy shake packed with peanut butter, oats and banana. With two servings per batch, this is a hearty meal in drinkable form. Hone
Perfect breakfast combination for sustained energy
10 min Gluten-freePescatarian
Muscle GainEnergy
662 kcal 36g protein View recipe → →
20 Medium Peanut Chicken Noodle Bowl (West African-Inspired)
A warm, satisfying noodle bowl with seared chicken thighs, rice noodles, broccoli, bell pepper, spinach and a creamy peanut sauce with cocon
Double sulfur compounds for Nrf2 activation and phase-II enzymes
40 min Dairy-freeGluten-free
Muscle GainEnergyImmune System
795 kcal 40g protein View recipe → →
4 Easy Pecan Cinnamon Keto Mug Cake
A quick keto mug cake made with almond flour, egg, coconut oil, cinnamon and pecans. Soft, warm and nutty, straight from the microwave in ju
Magnesium + chromium for glycemic balance
5 min Dairy-freeGluten-free
Blood SugarEnergyGeneral Wellness
365 kcal 13g protein View recipe → →
5 Easy Peppermint-Ginger Digestif Tea
Refreshing herbal tea with fresh mint leaves, slices of ginger and a touch of lime. A classic digestif — traditionally drunk after meals in
Classic combination: warming herbal drink with honey
10 min Dairy-freeGluten-free
DigestionStress Relief
24 kcal 1g protein View recipe → →
1 Medium Persian Halim (Wheat-Turkey Porridge)
Halim is a traditional Persian porridge of slow-cooked wheat berries with tender turkey, finished with melted butter and cinnamon. An ancien
Fat from butter increases curcumin absorption (with black pepper up to 2000x)
85 min Nut-free
Muscle GainEnergySleep
378 kcal 44g protein View recipe → →
6 Easy Persian Shirazi Salad with Walnuts and Pomegranate
A classic Persian salad with finely chopped vegetables, pomegranate seeds, walnuts and a lemon-olive oil dressing.
Mediterranean polyphenol combination: punicalagins + oleocanthal
20 min Dairy-freeGluten-free
JointsAnti-inflammatoryHeart
440 kcal 8g protein View recipe → →
11 Medium Peruvian Lomo Saltado
A classic Peruvian wok dish where tender steak, tomato, red onion, aji amarillo and crispy potato fries come together in a savoury sauce of
Olive oil improves carotenoid absorption from yellow potatoes
45 min Dairy-freeNut-free
Muscle GainEnergyImmune System
480 kcal 38g protein View recipe → →
13 Easy Peruvian Quinoa Soup with Corn and Coriander
A light Peruvian-inspired soup with quinoa, corn, potato, tomato, cumin and fresh coriander. The quinoa gives the broth more body, the corn
Olive oil improves carotenoid absorption from yellow potatoes
35 min Dairy-freeGluten-free
General WellnessAnti-inflammatory
320 kcal 10g protein View recipe → →
9 Easy Pineapple Ginger Smoothie
A refreshing tropical smoothie with pineapple, fresh ginger and a teaspoon of turmeric. The coconut milk makes it creamy, the chia seeds add
Bromelain + zingibain for double proteolytic power
5 min Dairy-freeGluten-free
JointsAnti-inflammatoryDigestion
220 kcal 4g protein View recipe → →
10 Easy Pink Dragon Fruit Smoothie
A stunning pink smoothie with dragon fruit (pitaya), mango, passion fruit and coconut milk. Tropical, refreshing and with a color you won't
Quick + slow sugars with potassium for sport and recovery
5 min Dairy-freeGluten-free
DigestionImmune SystemSkin & Hair
320 kcal 5g protein View recipe → →
14 Medium Poke Bowl with Tuna and Mango
A refreshing Hawaiian bowl with sashimi-quality tuna, sweet mango, creamy avocado and crispy vegetables on a bed of sushi rice with a soy sa
Healthy fats improve mineral absorption from sesame seeds
35 min Dairy-freeGluten-free
HeartMuscle GainSkin & Hair
881 kcal 53g protein View recipe → →
13 Medium Portuguese Piri-Piri Chicken with Sweet Potato
Juicy chicken thighs in a piri-piri marinade of cayenne, paprika, garlic, lemon and oregano. Roasted with sweet potato and red pepper into a
TRPV1 activation + vitamin C antioxidant support
45 min Dairy-freeGluten-free
Muscle GainEnergy
640 kcal 42g protein View recipe → →
17 Medium Power Grain Bowl with Salmon, Avocado & Sesame Dressing
A colorful Japanese-inspired bowl with crispy-skinned salmon on a bed of quinoa, avocado, edamame, red cabbage and carrot. The creamy sesame
Healthy fats improve mineral absorption from sesame seeds
35 min Dairy-freeGluten-free
HeartFocusAnti-inflammatory
728 kcal 38g protein View recipe → →
9 Easy Power Oatmeal with Peanut Butter and Banana
A hearty oatmeal breakfast with a generous dollop of peanut butter, slices of ripe banana, chia seeds and walnuts. Greek yogurt makes it ext
Perfect breakfast combination for sustained energy
15 min Gluten-freePescatarian
EnergyMuscle GainFocus
804 kcal 30g protein View recipe → →
14 Easy Power Overnight Oats with Almond Butter & Coconut
Thick, creamy overnight oats with full-fat coconut milk and chunks of almond butter, streaked with chia seeds and topped with crunchy walnut
Magnesium + tryptophan for better sleep and muscle relaxation
370 min Dairy-freePescatarian
Muscle GainEnergyDigestion
1000 kcal 26g protein View recipe → →
15 Easy Power Shakshuka with Lamb Mince and Lentils
A hearty shakshuka with lamb mince, red lentils and three poached eggs in a rich, spiced tomato sauce. Three protein sources in one pan — th
Double digestive support: enzymes + bioactive compounds
35 min Dairy-freeGluten-free
Muscle GainEnergyBlood Sugar
667 kcal 51g protein View recipe → →
10 Medium Pozole Verde with Chicken and Radish
A fresh Mexican pozole verde with tender chicken, hominy, tomatillo, green pepper, coriander and crisp radish. The green salsa is briefly co
Fat improves absorption of green pepper's carotenoids and vitamin K
60 min Dairy-freeGluten-free
General Wellness
349 kcal 36g protein View recipe → →
2 Easy Protein Oat Bars
Sturdy no-bake bars of oats, almond butter and dark chocolate with pumpkin seeds, chia seeds and hemp seeds. The recipe makes 6 bars (2 serv
Fiber + prebiotics for the microbiome and satiety
15 min Dairy-freePescatarian
Muscle GainEnergyGeneral Wellness
970 kcal 31g protein View recipe → →
6 Easy Protein Smoothie Bowl with Toppings
A thick, spoonable smoothie bowl with frozen banana, skyr, peanut butter and fresh toppings. Creamy as ice cream, loaded with flavor and tex
Potassium + anthocyanins for normal blood pressure and antioxidants
5 min Gluten-freePescatarian
Muscle GainEnergyWeight Loss
460 kcal 25g protein View recipe → →
9 Easy Protein Vegetable Omelet
A hearty omelet with four eggs, spinach, mushrooms and crumbled feta. Twenty minutes from skillet to plate, with enough flavor and substance
Increased absorption of ergothioneine and vitamin D
20 min Gluten-freeKeto
Muscle GainWeight LossGeneral Wellness
420 kcal 28g protein View recipe → →
2 Easy Protein-Rich Hummus Bowl with Egg and Avocado
A bowl of homemade hummus from chickpeas and tahini, topped with halved hard-boiled eggs, sliced avocado and a drizzle of olive oil. Assembl
Double dose of healthy fats and choline
20 min Dairy-freeGluten-free
EnergyHeart
473 kcal 20g protein View recipe → →
9 Easy Pumpkin Chai Smoothie
A warm, comforting smoothie with pumpkin puree and chai spices — cinnamon, cardamom, ginger and clove. Dates provide caramel-like sweetness,
Cinnamon dampens the glycemic response of dates
5 min Dairy-freeGluten-free
Immune SystemDigestionBlood Sugar
310 kcal 6g protein View recipe → →
9 Easy Pumpkin Oatmeal with Pecans & Maple Syrup
Thick, creamy oatmeal cooked with pumpkin, cinnamon, nutmeg and ginger — crowned with crunchy pecans, pumpkin seeds and a golden drizzle of
Maple minerals + β-glucan for energy and blood sugar
20 min PescatarianVegetarian
Immune SystemDigestionAnti-inflammatory
682 kcal 21g protein View recipe → →
5 Easy Pumpkin Seed Cacao Coconut Balls with Cinnamon
Compact bites of pumpkin seeds, raw cacao, desiccated coconut and dates, bound with flaxseed and flavoured with cinnamon and vanilla. Fully
Quick energy + antioxidants for brain and muscles
15 min Dairy-freeGluten-free
Skin & HairSleepBlood Sugar
270 kcal 9g protein View recipe → →
3 Easy Pumpkin Seed Coconut Balls with Cacao
Compact bites of pumpkin seeds, desiccated coconut, raw cacao and dates, bound with chia seeds and finished with cinnamon and a pinch of sea
Quick energy + antioxidants for brain and muscles
15 min Dairy-freeGluten-free
Stress ReliefSleepFocus
260 kcal 8g protein View recipe → →
2 Easy Pumpkin Seed Coconut Porridge (Keto)
A steaming bowl of porridge without grains — ground pumpkin seeds and chia seeds form the base, bound with full-fat coconut milk and warmed
Perfect chia pudding base
15 min Dairy-freeGluten-free
SleepDigestionGeneral Wellness
480 kcal 15g protein View recipe → →
5 Easy Pumpkin Seed Flaxseed Crackers
Homemade crackers from four types of seeds — flaxseed, pumpkin seeds, sunflower seeds and sesame seeds — with olive oil and sea salt. Gluten
ALA omega-3 + oleic acid: complementary fatty acids for heart and brain
70 min Dairy-freeGluten-free
Hormonal BalanceHeartSkin & Hair
165 kcal 6g protein View recipe → →
14 Easy Pumpkin Soup with Ginger
A creamy autumn soup with roasted pumpkin, fresh ginger, garlic, cinnamon and coconut milk. Warm, gently spiced and rounded in flavour, with
Classic combination: warming herbal drink with honey
60 min Dairy-freeGluten-free
Immune SystemGeneral WellnessDigestion
180 kcal 3g protein View recipe → →
7 Easy Pumpkin Soup with Ginger and Pumpkin Seeds
A velvety pumpkin soup with fresh ginger, coconut milk and toasted pumpkin seeds. Warm, creamy and gently spiced, ideal as a calm bowl of co
Warm broth + gingerols for digestion and hydration
45 min Dairy-freeGluten-free
SleepImmune SystemDigestion
195 kcal 5g protein View recipe → →
Easy Quark Bowl with Tart Cherries and Pistachio
Creamy quark with bright red tart cherries, crunchy pistachios and a drizzle of honey. A refreshing bowl that is quick to prepare and satisf
5 min Gluten-freePescatarian
SleepMuscle GainAnti-inflammatory
260 kcal 23g protein View recipe → →
19 Easy Quinoa Bowl with Ginger-Tahini Dressing
A colorful bowl with quinoa, roasted sweet potato and broccoli, fresh spinach and avocado. The ginger-tahini dressing with lemon keeps it cr
Healthy fats improve mineral absorption from sesame seeds
40 min Dairy-freeGluten-free
Anti-inflammatoryEnergyDigestion
520 kcal 16g protein View recipe → →
6 Easy Quinoa Chocolate Pudding with Coconut
A warm or chilled chocolate pudding in which quinoa gently cooks in coconut milk, then gets enriched with cocoa, honey, vanilla and toasted
Ideal base for hot chocolate
30 min Dairy-freeGluten-free
EnergyHeart
499 kcal 8g protein View recipe → →
11 Easy Quinoa Power Salad
A colourful salad with quinoa, baby spinach, avocado, pomegranate seeds, walnuts and a lemon-honey dressing. On the table in half an hour.
Olive oil improves calcium absorption from feta
30 min Gluten-freePescatarian
HeartEnergySkin & Hair
380 kcal 12g protein View recipe → →
7 Easy Quinoa Pumpkin Seed Breakfast Bowl with Cinnamon
Warm quinoa cooked in coconut milk with cinnamon and turmeric, finished with toasted pumpkin seeds, banana slices and chia seeds. A creamy,
MCTs improve nutrient absorption, potassium + electrolytes
20 min Dairy-freeGluten-free
JointsSleepBlood Sugar
480 kcal 16g protein View recipe → →
6 Easy Quinoa Tempeh Salad with Tahini
A nutritious salad with fluffy quinoa, crispy pan-fried tempeh, spinach and avocado. Lemon-tahini dressing ties everything together.
Aglio e olio: allicin + oleocanthal via complementary biochemical pathways
35 min Dairy-freeNut-free
Muscle GainEnergyDigestion
540 kcal 28g protein View recipe → →
12 Easy Quinoa-Coconut Oat Porridge with Turmeric
A golden breakfast porridge of quinoa and oats, slowly cooked in coconut milk with turmeric, ginger and cinnamon. The turmeric gives that wa
Classic combination: warming herbal drink with honey
25 min Dairy-freeGluten-free
Anti-inflammatoryJointsEnergy
558 kcal 12g protein View recipe → →
21 Easy Rainbow Bowl with Quinoa
A colorful bowl with quinoa, roasted chickpeas, sweet potato and fresh raw vegetables. Avocado and tahini dressing make the bowl smooth and
Healthy fats improve mineral absorption from sesame seeds
45 min Dairy-freeGluten-free
DigestionMuscle GainBlood Sugar
520 kcal 20g protein View recipe → →
14 Medium Rainbow Bowl with Turmeric Dressing
A colorful bowl with quinoa, roasted chickpeas and sweet potato, finished with spinach and avocado. The tahini-turmeric dressing adds a crea
Hummus synergy: complete protein + improved mineral absorption
40 min Dairy-freeGluten-free
General WellnessEnergyDigestion
520 kcal 16g protein View recipe → →
16 Easy Rasam - Indian Pepper Soup with Tomato
A bright South Indian rasam with tomato, tamarind, black pepper, cumin, coriander seed and a little toor dal for body. Light, tangy-spicy an
Double digestive support: enzymes + bioactive compounds
30 min Dairy-freeGluten-free
General WellnessAnti-inflammatory
209 kcal 9g protein View recipe → →
1 Easy Red Beet Raspberry Smoothie
A deep red smoothie with red beet, raspberries, apple and a generous squeeze of ginger. The dates give a toffee-like sweetness, while the le
Beetroot nitrates + gingerols: double NO and circulation pathway
5 min Dairy-freeNut-free
EnergyHeart
240 kcal 5g protein View recipe → →
3 Easy Red Cabbage Coleslaw
Crunchy coleslaw of red cabbage, carrot and apple with a light dressing of apple cider vinegar, honey and Dijon mustard. Fresh, full of text
Classic wellness drink: acetic acid + prebiotics + enzymes
45 min Gluten-freeKeto
DigestionImmune SystemWeight Loss
100 kcal 3g protein View recipe → →
13 Easy Red Lentil Dal with Cauliflower Rice and Ginger
A warm plant-based dal with red lentils, ginger, turmeric, cumin and tomato passata, served with fluffy cauliflower rice and fresh coriander
Sulforaphane + curcumin: double NF-κB modulation
35 min Dairy-freeGluten-free
JointsBlood SugarWeight Loss
515 kcal 27g protein View recipe → →
4 Easy Rice Pudding with Cinnamon and Dates
A creamy rice pudding with brown rice, milk, finely chopped dates, cinnamon and toasted almonds. Soft and comforting when warm, slightly fir
Traditional iftar combination for optimal energy supply
50 min Gluten-freePescatarian
SleepStress ReliefEnergy
172 kcal 5g protein View recipe → →
4 Easy Roasted Beets with Walnuts and Dill
Deeply roasted red beets with a lemon-honey dressing, sprinkled with toasted walnuts and fresh dill. Serve lukewarm.
Dual bioactive action via chrysin + oleocanthal
60 min Dairy-freeGluten-free
HeartEnergyJoints
220 kcal 6g protein View recipe → →
9 Easy Roasted Broccoli with Garlic and Pine Nuts
Broccoli that transforms in the oven: the florets turn golden and crispy at the edges, while the stem becomes soft and sweet. Garlic goes in
Double sulfur compounds for Nrf2 activation and phase-II enzymes
30 min Dairy-freeGluten-free
AntioxidantsAnti-inflammatoryImmune System
285 kcal 10g protein View recipe → →
4 Easy Roasted Carrots with Cumin and Honey
Slowly roasted carrots from the oven, sprinkled with cumin and glazed with honey in the last five minutes. Finished with fresh parsley.
Dual bioactive action via chrysin + oleocanthal
40 min Dairy-freeGluten-free
Immune SystemSkin & Hair
180 kcal 3g protein View recipe → →
12 Medium Roasted Cauliflower Bowl with Chickpeas and Tahini
A savory bowl with roasted cauliflower, crispy chickpeas and quinoa. Cumin and turmeric give the vegetables a warm, earthy flavor, while the
Sulforaphane + curcumin: double NF-κB modulation
45 min Dairy-freeGluten-free
DigestionAnti-inflammatoryBlood Sugar
839 kcal 31g protein View recipe → →
14 Easy Roasted Cauliflower Turmeric Soup
A golden, creamy soup with roasted cauliflower, onion, garlic, turmeric, cumin, coconut milk and lemon.
Sulforaphane + curcumin: double NF-κB modulation
60 min Dairy-freeGluten-free
Anti-inflammatoryImmune SystemHormonal Balance
269 kcal 8g protein View recipe → →
7 Easy Roasted Cauliflower with Turmeric and Garlic
Cauliflower florets roasting at high heat until golden brown and crispy at the edges, yet still tender inside. The turmeric colors them brig
Sulforaphane + curcumin: double NF-κB modulation
40 min Dairy-freeGluten-free
Anti-inflammatoryImmune SystemHormonal Balance
190 kcal 6g protein View recipe → →
7 Easy Roasted Chickpeas with Spices
Crispy oven-roasted chickpeas with paprika, cumin and garlic. Simple to make, keeps for days in an airtight container.
Allicin + oleocanthal for vascular support
50 min Dairy-freeGluten-free
Muscle GainDigestionWeight Loss
140 kcal 6g protein View recipe → →
1 Easy Roasted Chickpeas with Za'atar
Oven-roasted chickpeas with a generous coating of za'atar — the Middle Eastern spice blend of thyme, sumac and sesame seeds. Ready in half a
Thymol and carvacrol from zaatar are fat-soluble, olive oil increases absorption
35 min Dairy-freeGluten-free
DigestionEnergyImmune System
255 kcal 11g protein View recipe → →
12 Easy Roasted Cruciferous Vegetables with Beetroot
A colorful dish of roasted broccoli, cauliflower, Brussels sprouts and beetroot. Thyme and garlic add depth, lemon rounds it off with freshn
Olive oil improves absorption of cauliflower's vitamin K and sulforaphane
55 min Dairy-freeGluten-free
AntioxidantsDigestionAnti-inflammatory
220 kcal 8g protein View recipe → →
3 Easy Roasted Nut and Seed Mix with Coconut and Cinnamon
A crunchy mix of almonds, walnuts, pecans, seeds and coconut flakes, lightly roasted with cinnamon and a pinch of sea salt. Easy to keep in
Cinnamon's insulin sensitivity + walnut omega-3 for metabolic health
15 min Dairy-freeGluten-free
EnergyHeartGeneral Wellness
186 kcal 5.4g protein View recipe → →
5 Easy Roasted Pumpkin Seeds with Turmeric
Pumpkin seeds roasted in coconut oil with turmeric, black pepper, cumin, paprika and cayenne. Low in carbs and ready in twenty minutes.
Capsaicin increases curcumin absorption
25 min Dairy-freeGluten-free
Hormonal BalanceSleepAnti-inflammatory
210 kcal 9g protein View recipe → →
5 Easy Roasted Pumpkin with Sage and Pumpkin Seeds
Soft pumpkin pieces from the oven, glazed with honey and topped with toasted pumpkin seeds and fresh sage.
Dual bioactive action via chrysin + oleocanthal
50 min Dairy-freeGluten-free
Immune SystemSleepSkin & Hair
230 kcal 8g protein View recipe → →
4 Easy Roasted Sweet Potato with Cinnamon and Tahini
Roasted sweet potato cubes with cinnamon and sea salt, drizzled with a quick tahini-honey dressing. Middle Eastern-inspired side dish.
Dual bioactive action via chrysin + oleocanthal
40 min Dairy-freeGluten-free
Blood SugarEnergySleep
290 kcal 6g protein View recipe → →
24 Medium Royal Couscous with Chicken and Merguez
Royal couscous with tender chicken pieces, spiced merguez and a fragrant vegetable broth with chickpeas, pumpkin, carrot and zucchini. Serve
Potassium + allicin: complementary mineral-sulfur pathway
70 min Dairy-freeNut-free
General WellnessEnergyDigestion
580 kcal 38g protein View recipe → →
8 Easy Salad with Eggs, Avocado, Mushrooms and Brazil Nuts
A meal-sized salad with soft-boiled eggs, creamy avocado, sautéed mushrooms and crunchy Brazil nuts on a bed of spinach. Light in form, yet
Increased absorption of ergothioneine and vitamin D
20 min Dairy-freeGluten-free
Immune SystemEnergyGeneral Wellness
474 kcal 19g protein View recipe → →
19 Easy Salmon Avocado Lettuce Wraps
Crispy Romaine lettuce filled with fresh pan-fried salmon and creamy avocado. Pure, nutritious and free from processed ingredients.
Prevents oxidation and preserves nutritional value
18 min Dairy-freeGluten-free
HeartSkin & HairFocus
320 kcal 22g protein View recipe → →
7 Medium Salmon Avocado Sushi Bowl
A deconstructed sushi bowl with grilled salmon, sticky sushi rice, creamy avocado and crunchy cucumber. Fresh ginger-tamari sauce, sesame se
Healthy fats improve mineral absorption from sesame seeds
35 min Dairy-freeGluten-free
SleepHeartAnti-inflammatory
510 kcal 32g protein View recipe → →
6 Easy Salmon Avocado Wrap with Flaxseed
Warm whole wheat tortilla filled with grilled salmon, avocado spread, fresh spinach, cucumber and flaxseed. Rich in omega-3 fatty acids. Rea
ALA omega-3 + oleic acid: complementary fatty acids for heart and brain
15 min Dairy-freeNut-free
Hormonal BalanceHeartSkin & Hair
480 kcal 28g protein View recipe → →
16 Medium Salmon Broccoli Bake (Keto)
Tender salmon fillets on a bed of crispy broccoli florets, gratinated with a crunchy almond flour, turmeric and lemon zest crust. Keto-frien
Oleic acid increases sulforaphane and lutein absorption from broccoli
40 min Dairy-freeGluten-free
Stress ReliefHormonal BalanceBlood Sugar
445 kcal 38g protein View recipe → →
7 Medium Salmon Flaxseed Bowl with Roasted Brussels Sprouts
A nourishing bowl with pan-seared salmon, roasted Brussels sprouts, quinoa and creamy avocado. Flaxseed and sesame seeds add a nutty touch,
Healthy fats improve mineral absorption from sesame seeds
30 min Dairy-freeGluten-free
Hormonal BalanceHeartAnti-inflammatory
560 kcal 34g protein View recipe → →
4 Medium Salmon Miso Bowl with Kimchi and Edamame
Salmon with a caramelized miso glaze, served on a bed of brown rice with tangy kimchi, tender edamame and creamy avocado. Fresh ginger and s
Healthy fats improve mineral absorption from sesame seeds
40 min Dairy-freeGluten-free
Stress ReliefHeartAnti-inflammatory
545 kcal 35g protein View recipe → →
9 Medium Salmon quinoa bowl with roasted sweet potato
A satisfying bowl with grilled salmon, fluffy quinoa and roasted sweet potato cubes. Kale and toasted pumpkin seeds add bite and texture, wh
Olive oil increases absorption of kale's vitamin K and beta-carotene
40 min Dairy-freeGluten-free
HeartImmune SystemSkin & Hair
680 kcal 36g protein View recipe → →
8 Easy Salmon Salad with Avocado, Spinach and Pumpkin Seeds
A generous salad with warm salmon, creamy avocado, baby spinach and crunchy pumpkin seeds, finished with lemon and olive oil. Light in style
Healthy fats improve mineral absorption from sesame seeds
20 min Dairy-freeGluten-free
Stress ReliefHeartEnergy
560 kcal 34g protein View recipe → →
12 Easy Salmon Spinach Breakfast Muffins
Fluffy breakfast muffins made with eggs, smoked salmon and spinach. They are low in carbs, rich in protein and easy to prepare ahead for a q
Scandinavian classic with antioxidant boost
30 min Dairy-freeGluten-free
Stress ReliefHeartFocus
130 kcal 12g protein View recipe → →
3 Easy Salmon with Asparagus, Lemon and Beetroot
A light oven-roasted dish with salmon fillet, green asparagus and tender beetroot, finished with lemon, garlic and parsley. Everything cooks
Fat essential for absorption of asparagus' vitamin K, A and E
30 min Dairy-freeGluten-free
AntioxidantsHeartAnti-inflammatory
441 kcal 29g protein View recipe → →
12 Medium Salmon with Miso Glass Noodles
Grilled salmon with a caramelised miso glaze on a bed of soft rice noodles and edamame. A Japanese-inspired dish full of umami, ready in 40
Increased absorption of isoflavones
40 min Dairy-freeGluten-free
SleepStress ReliefHeart
580 kcal 42g protein View recipe → →
12 Medium Salmon with Spinach and Lemon
Crispy pan-fried salmon fillets on a bed of garlic-wilted spinach, finished with lemon juice, lemon zest and golden pine nuts. Simple, elega
Oleic acid + citric acid: complementary pathways for glycemic response
25 min Dairy-freeGluten-free
Stress ReliefHeartJoints
485 kcal 38g protein View recipe → →
12 Easy Sardine Pasta Mediterraneo
A classic Mediterranean pasta combining sardines with sweet cherry tomatoes, peppery arugula, capers and black olives. Finished with lemon a
Olive oil increases lycopene absorption from cherry tomatoes 2-3x
25 min Dairy-freeNut-free
HeartAnti-inflammatoryFocus
804 kcal 45g protein View recipe → →
9 Easy Sardines Avocado on Keto Bread
Golden-brown pan-fried keto flatbreads of almond flour and flaxseed, topped with a thick layer of mashed avocado, juicy sardines and a sprin
Almond protein + coconut MCTs for sustained energy and satiety
20 min Dairy-freeGluten-free
Stress ReliefHeartAnti-inflammatory
510 kcal 22g protein View recipe → →
2 Easy Sardines on Whole Grain Toast
Crispy whole grain toast topped with creamy avocado, canned sardines and thin red onion rings. Finished with a squeeze of lemon juice and fr
Avocado fat increases absorption of sardines' omega-3 and vitamin D
7 min Dairy-freeNut-free
Skin & HairJointsHeart
420 kcal 26g protein View recipe → →
8 Easy Sardines with Spinach and Avocado
Warm sardines on a bed of briefly wilted garlic spinach, with creamy avocado, cherry tomatoes and lemon. A quick, savoury meal with plenty o
Olive oil increases lycopene absorption from cherry tomatoes 2-3x
15 min Dairy-freeGluten-free
Stress ReliefHeartAnti-inflammatory
410 kcal 24g protein View recipe → →
14 Medium Saudi Kabsa with Chicken and Nuts
A classic kabsa with spiced rice, tender chicken thighs, tomato, carrot, warming spices and a topping of toasted almonds and pine nuts.
Glycemic support through spice mix
65 min Dairy-freeGluten-free
EnergyHeartAnti-inflammatory
690 kcal 36g protein View recipe → →
8 Easy Savory Egg Muffins with Pumpkin Seeds, Broccoli and Spinach
Small savory egg muffins with broccoli, spinach, onion and pumpkin seeds, gently seasoned with turmeric. Handy as a nourishing snack, but su
Improves absorption of fat-soluble vitamins
30 min Dairy-freeGluten-free
Hormonal BalanceEnergyMuscle Gain
128 kcal 8.1g protein View recipe → →
12 Easy Savory Spiced Nut Mix with Herbs & Coconut
Cashews, almonds, pecans and pumpkin seeds roasted in ghee and olive oil with cumin, paprika, turmeric and rosemary. Crunchy, savoury and mi
Capsaicin increases curcumin absorption
25 min Gluten-freeKeto
HeartEnergyFocus
478 kcal 14g protein View recipe → →
5 Easy Scandinavian Herring with Rye Bread
A Scandinavian-inspired open sandwich with marinated herring, whole grain rye bread, hard-boiled egg, red onion, capers, dill and a fresh mu
Sulfur compounds support glutathione synthesis
25 min Nut-freePescatarian
Blood SugarFocusGeneral Wellness
610 kcal 36g protein View recipe → →
7 Easy Scrambled Eggs with Spinach and Turmeric
Creamy scrambled eggs enriched with fresh spinach and a pinch of turmeric. Ready in eight minutes, golden in color and just right for a quic
Increases vitamin E absorption by factor 4-7
8 min Dairy-freeGluten-free
EnergyFocusMuscle Gain
320 kcal 21g protein View recipe → →
8 Easy Scrambled Tofu with Vegetables and Turmeric
Firm tofu crumbled and pan-fried with mushrooms, bell pepper, spinach and a golden layer of turmeric. Cumin and garlic add depth, black pepp
Beta-glucans + allicin activate complementary immune pathways
20 min Dairy-freeGluten-free
Anti-inflammatoryHormonal BalanceEnergy
295 kcal 19g protein View recipe → →
14 Medium Seared Tuna with Quinoa and Chimichurri
Tuna steaks with a crispy crust, served on protein-rich quinoa with fresh parsley-lemon chimichurri. With roasted red pepper for color and s
Double vitamin C for maximum iron absorption
35 min Dairy-freeGluten-free
HeartMuscle GainAnti-inflammatory
675 kcal 53g protein View recipe → →
8 Easy Seaweed Cucumber Salad with Sesame Dressing
A fresh Japanese salad with wakame, cucumber and sesame in a tangy dressing of rice vinegar, tamari and sesame oil. Light, mineral-rich and
Asian umami base with bioactive action
20 min Dairy-freeGluten-free
Immune SystemDigestionWeight Loss
95 kcal 3g protein View recipe → →
5 Medium Seaweed Sesame Crackers
Thin, crispy crackers built on ground oats, studded with crumbled nori and toasted sesame seeds. A layer of tamari and sesame oil gives the
Beta-glucans + calcium for bone mineralization and lipid profile
37 min Dairy-freeNut-free
Hormonal BalanceEnergyHeart
155 kcal 4.5g protein View recipe → →
2 Easy Seaweed Sesame Keto Chips
Crispy chips from nori sheets, sprinkled with sesame seeds, cayenne pepper and sea salt, lightly brushed with sesame oil and baked in the ov
Classic Asian combination: minerals + healthy fats
15 min Dairy-freeGluten-free
Hormonal BalanceImmune SystemGeneral Wellness
65 kcal 3g protein View recipe → →
16 Medium Senegalese Thieboudienne with Fish and Rice
A Senegalese one-pot meal with fish, rice, tomato sauce, sweet potato, carrot and cauliflower. The rice cooks in the spiced sauce, absorbing
Sulforaphane + curcumin: double NF-κB modulation
70 min Dairy-freeGluten-free
HeartAnti-inflammatoryEnergy
810 kcal 42g protein View recipe → →
19 Medium Shakshuka with Avocado, Feta & Olive Oil Bread
A steaming pan of spiced tomato sauce with gently poached eggs, topped with creamy avocado and crumbled feta. Serve with crispy olive oil br
2.6x more lycopene absorption from salad/salsa
35 min Nut-freePescatarian
Muscle GainAnti-inflammatory
742 kcal 33g protein View recipe → →
9 Easy Shakshuka with Chickpeas and Avocado
Eggs poached in a spiced tomato sauce with chickpeas, cumin and smoked paprika. Slices of creamy avocado finish it off. Hearty, savory and f
Double dose of healthy fats and choline
30 min Dairy-freeGluten-free
EnergyDigestionBlood Sugar
696 kcal 31g protein View recipe → →
10 Medium Shakshuka with Halloumi and Cumin
Middle Eastern shakshuka with eggs, halloumi, tomatoes, bell pepper and cumin. Slowly stewed into a thick sauce, garnished with fresh parsle
Fat from halloumi increases lycopene absorption from tomato up to 4x
30 min Gluten-freeLow Carb
Weight LossMuscle GainAnti-inflammatory
395 kcal 28g protein View recipe → →
17 Easy Shakshuka with Turmeric and Spinach
Eggs poached in a golden-yellow tomato sauce with turmeric, cumin, red bell pepper and fresh spinach. Everything in one pan, straight from t
Increases vitamin E absorption by factor 4-7
35 min Dairy-freeGluten-free
Anti-inflammatoryEnergyFocus
320 kcal 18g protein View recipe → →
6 Easy Shatavari Moon Milk
A warm spiced oat milk drink with shatavari and ashwagandha — two herbs that have been part of the Ayurvedic tradition for centuries. Finish
Beta-glucans + prebiotics for gut flora and lipid profile
10 min Dairy-freeNut-free
Hormonal BalanceStress ReliefSleep
85 kcal 2g protein View recipe → →
12 Easy Shorba - Arabic Lentil Soup
A simple Arabic shorba with red lentils, carrot, tomato, cumin, turmeric and lemon. The lentils cook down into a creamy soup, while parsley
Double digestive support: enzymes + bioactive compounds
35 min Dairy-freeGluten-free
General WellnessAnti-inflammatory
341 kcal 17g protein View recipe → →
12 Easy Shrimp Avocado Mango Salad with Lime
Quick salad where sweet mango, creamy avocado and juicy shrimp come together on a bed of rocket, finished with a zesty lime dressing and fre
5x better capsaicin absorption through fats
20 min Dairy-freeGluten-free
Skin & HairImmune System
520 kcal 28g protein View recipe → →
13 Medium Shrimp Pad Thai with Rice Noodles
Classic pad thai with juicy shrimp, rice noodles, egg and crunchy bean sprouts. Tamarind, tamari and lime bring sweet, sour and savoury note
Choline + sesamol for brain and liver support
30 min Dairy-freeGluten-free
EnergyMuscle Gain
720 kcal 36g protein View recipe → →
14 Easy Sicilian Spaghetti with Sardines, Fennel and Saffron
A Sicilian-inspired spaghetti with sardines, tender fennel, saffron, raisins, toasted pine nuts and lemon. Briny, gently sweet, fresh and fu
Double vitamin C for maximum iron absorption
30 min Dairy-freePescatarian
HeartFocusAnti-inflammatory
795 kcal 41g protein View recipe → →
3 Easy Skyr Bowl with Stuffed Dates, Almonds and Tahini
A rich bowl of Icelandic Skyr with Middle-Eastern accents: creamy tahini, sweet Medjool dates, crunchy almonds, desiccated coconut and hemp
Traditional iftar combination for optimal energy supply
5 min Gluten-freePescatarian
Muscle GainEnergyStress Relief
964 kcal 46g protein View recipe → →
9 Easy Skyr Lemon Mousse with Fresh Berries
A fresh dessert mousse made with skyr, lemon, honey and vanilla, finished with raspberries, blueberries and mint. Light, cool and creamy, wi
Prebiotic effect + vitamin C for immune system
140 min Gluten-freeNut-free
Skin & HairSleep
107 kcal 9g protein View recipe → →
3 Easy Skyr Power Bowl with Granola and Nuts
A protein-rich bowl with creamy Icelandic skyr, crunchy granola, fresh blueberries, almond butter and pumpkin seeds. The combination of prot
Vitamin E + anthocyanins for cognitive protection
5 min PescatarianVegetarian
Muscle GainImmune SystemSkin & Hair
976 kcal 55g protein View recipe → →
7 Easy Skyr Protein Parfait with Granola
A layered parfait with creamy skyr, crunchy granola, fresh blueberries and raspberries, roughly chopped almonds, chia seeds and a touch of h
Vitamin E + anthocyanins: complementary antioxidant pathways in lipid and aqueous phase
5 min PescatarianVegetarian
Muscle GainEnergyDigestion
420 kcal 28g protein View recipe → →
9 Easy Smoked Mackerel Avocado Breakfast Board
A savory breakfast board with smoked mackerel, creamy avocado, crunchy cucumber and fresh spinach. Finished with olive oil, lemon juice and
ALA omega-3 + oleic acid: complementary fatty acids for heart and brain
10 min Dairy-freeGluten-free
Stress ReliefHeartFocus
410 kcal 24g protein View recipe → →
4 Easy Smoky BBQ Sauce
A rich, smoky BBQ sauce with dates for natural sweetness and smoked paprika for depth. Perfect for ribs, chicken, burgers and as marinade.
Acetic acid + piperine for dual bioavailability enhancement
35 min Dairy-freeGluten-free
Anti-inflammatoryHeartDigestion
30 kcal 0g protein View recipe → →
11 Easy Snert-Style Yellow Lentil Soup with Merguez and Rye Bread
A snert-style winter soup with yellow lentils, potato, carrot, leek, celery, bay leaf and thyme. The merguez is fried separately and served
Olive oil improves carotenoid absorption from yellow potatoes
80 min Dairy-freeNut-free
EnergyDigestionMuscle Gain
735 kcal 36g protein View recipe → →
7 Medium Sourdough Barley Bread
Barley bread was the most commonly eaten bread in the time of the Prophet ﷺ. This recipe uses sourdough instead of quick yeast, as bread was
Talbina variant: tryptophan + prebiotics for restful nights
540 min Dairy-freeNut-free
Blood SugarDigestionEnergy
195 kcal 6g protein View recipe → →
2 Easy Sourdough Flatbread
Soft, fluffy flatbread based on sourdough and whole wheat flour. Through long fermentation it gets a subtle sourness and a chewy, airy textu
Sourdough fermentation breaks down 60-70% of phytic acid in whole grain
510 min Dairy-freeNut-free
DigestionBlood SugarEnergy
195 kcal 6g protein View recipe → →
4 Medium Sourdough Whole Wheat Bread
Homemade sourdough whole wheat bread with the full, nutty flavor that only an overnight fermentation can give. The long rise makes the dough
Dual bioactive action via chrysin + oleocanthal
780 min Dairy-freeNut-free
DigestionBlood SugarHeart
175 kcal 7g protein View recipe → →
17 Easy South American Quinoa Chili with Black Beans and Avocado
Steaming bowl full of dark beans, orange cubes of sweet potato and fluffy quinoa that soaks up the tomato sauce like a sponge. On top a half
Fat-soluble capsaicin is better absorbed with olive oil
55 min Dairy-freeGluten-free
DigestionBlood SugarHeart
702 kcal 24g protein View recipe → →
12 Medium Spanish Arroz con Pollo with Vegetables and Saffron
A Spanish one-pan meal with golden saffron rice, juicy chicken thighs, tomato, red pepper and green beans. The rice cooks in stock and absor
Traditional recovery soup with immune support
50 min Dairy-freeGluten-free
EnergyImmune System
740 kcal 40g protein View recipe → →
12 Easy Spanish Gazpacho with Shrimp and Avocado
Refreshing cold Spanish soup with tomato, cucumber, red pepper and red wine vinegar, blended smooth with olive oil. Served with quickly pan-
2.6x more lycopene absorption from salad/salsa
85 min Dairy-freeGluten-free
Immune SystemSkin & Hair
480 kcal 26g protein View recipe → →
14 Medium Spanish Paella with Shrimp
A golden paella with shrimp, bell pepper, tomato, saffron and smoked paprika. The rice cooks gently in a wide pan and develops that beloved
Double vitamin C for maximum iron absorption
45 min Dairy-freeGluten-free
Muscle GainEnergyHeart
450 kcal 28g protein View recipe → →
17 Easy Spanish White Bean Soup with Spinach
A hearty Spanish bean soup with white beans, spinach, tomato, carrot, celery and smoked paprika. Part of the beans are mashed for natural cr
Double digestive support: enzymes + bioactive compounds
50 min Dairy-freeGluten-free
HeartEnergyBlood Sugar
371 kcal 16g protein View recipe → →
14 Easy Spiced Chai Latte
An authentic chai latte with black tea, fresh ginger, cardamom, cinnamon and clove — the perfect warm drink for cold days.
Classic combination: warming herbal drink with honey
20 min Gluten-freeLow Carb
DigestionBlood SugarAnti-inflammatory
120 kcal 2g protein View recipe → →
5 Easy Spinach Avocado Cacao Smoothie with Hemp Seeds
A dark green smoothie with a surprisingly chocolatey flavor. Avocado provides creaminess, spinach adds color and body, raw cacao brings bitt
Perfect smoothie combination for energy and mood
5 min Dairy-freeGluten-free
SleepFocusMuscle Gain
420 kcal 18g protein View recipe → →
3 Easy Spinach Avocado Salad with Citrus Dressing
A quick salad with creamy avocado, crunchy walnuts and pumpkin seeds on a bed of baby spinach. Fresh citrus dressing finishes it off. Ready
Fat increases bioavailability of quercetin from red onion
10 min Dairy-freeGluten-free
HeartEnergySkin & Hair
340 kcal 7g protein View recipe → →
3 Easy Spinach Mushroom Omelet with Ghee
Creamy omelet with fresh spinach, mushrooms and garlic, fried in ghee. Folded into a golden-yellow package. Low in carbs, rich in protein. R
Beta-glucans + allicin activate complementary immune pathways
15 min Dairy-freeGluten-free
Weight LossEnergyMuscle Gain
310 kcal 22g protein View recipe → →
9 Easy Spinach Salad with Eggs, Avocado and Seeds
A generous salad with softly boiled eggs, fresh spinach, creamy avocado and a crunchy mix of pumpkin seeds, walnuts and sesame. Ideal as a l
Healthy fats improve mineral absorption from sesame seeds
18 min Dairy-freeGluten-free
SleepStress ReliefGeneral Wellness
528 kcal 21g protein View recipe → →
1 Easy Spirulina Green Smoothie with Ginger
A bright green smoothie with spirulina, spinach, ginger and pineapple. The coconut water keeps it light, the apple adds sweetness, and the g
Bromelain + zingibain for double proteolytic power
5 min Dairy-freeGluten-free
AntioxidantsImmune SystemEnergy
190 kcal 15g protein View recipe → →
4 Easy Steamed Fish with Ginger and Soy Sauce on Rice
Steamed fish is the ultimate test of freshness — here a tender white fish fillet is covered with ginger slices and garlic, gently steamed un
Allicin + gingerols: complementary bioactive action
25 min Dairy-freeNut-free
HeartDigestion
580 kcal 36g protein View recipe → →
9 Easy Stir-Fried Vegetables with Ginger and Garlic
Crispy stir-fried vegetables with ginger and garlic, finished with tamari and sprinkled with sesame seeds. A light but nutritious meal in un
Double sulfur compounds for Nrf2 activation and phase-II enzymes
18 min Dairy-freeGluten-free
Immune SystemDigestionWeight Loss
180 kcal 6g protein View recipe → →
1 Easy Strawberry chia jam
Jam as it should be: four ingredients, ten minutes on the stove, and a week of topping in the fridge. The chia seeds do the gelling work tha
Fiber + prebiotics for the microbiome and satiety
13 min Dairy-freeGluten-free
General WellnessImmune SystemDigestion
34 kcal 1g protein View recipe → →
Medium Strawberry-Basil Sorbet with Balsamic
Fruity sorbet with fresh strawberries and basil, finished with a touch of balsamic
255 min Dairy-freeGluten-free
Skin & HairAnti-inflammatoryImmune System
76 kcal 1g protein View recipe → →
12 Medium Stuffed Bell Peppers with Lamb, Rice & Pine Nuts
Colorful peppers filled with a Levantine mixture of ground lamb, basmati rice, toasted pine nuts and fresh herbs. Cinnamon, cumin and allspi
Olive oil improves calcium absorption from feta
60 min Gluten-free
Muscle GainImmune System
738 kcal 33g protein View recipe → →
5 Easy Stuffed Dates with Almond Butter & Dark Chocolate
Medjool dates stuffed with creamy almond butter, drizzled with melted dark chocolate and sprinkled with chopped almonds, shredded coconut an
Traditional iftar combination for optimal energy supply
15 min Dairy-freeGluten-free
EnergyStress ReliefAnti-inflammatory
482 kcal 10g protein View recipe → →
2 Easy Stuffed Dates with Almond Butter and Coconut
A small sweet snack made with soft dates, creamy almond butter, coconut and a hint of cinnamon. Ideal as a quick bite from the fridge when y
Cinnamon dampens the glycemic response of dates
10 min Dairy-freeGluten-free
EnergyGeneral Wellness
192 kcal 3g protein View recipe → →
2 Easy Stuffed Medjool Dates with Tahini Paste
Stuffed Medjool dates filled with tahini and cinnamon, finished with chopped pistachios. An elegant snack ready in ten minutes.
Cinnamon dampens the glycemic response of dates
10 min Dairy-freeGluten-free
EnergyStress ReliefHormonal Balance
413 kcal 8g protein View recipe → →
10 Easy Stuffed Mushroom Spinach Bites
Large mushroom caps filled with a mixture of sautéed spinach, egg, garlic and turmeric, baked golden brown in the oven.
Beta-glucans + allicin activate complementary immune pathways
25 min Dairy-freeGluten-free
Blood SugarImmune SystemAnti-inflammatory
125 kcal 7g protein View recipe → →
11 Medium Stuffed Peppers with Ground Beef, Quinoa and Feta
Large red bell peppers stuffed with a mixture of spiced ground beef, fluffy quinoa, crumbled feta and tomato passata. Cumin and oregano give
Olive oil improves calcium absorption from feta
50 min Gluten-freeNut-free
Muscle GainImmune SystemBlood Sugar
695 kcal 35g protein View recipe → →
8 Medium Surinamese Roti with Chicken, Potato and Masala
Tender chicken thighs braised with potato cubes in an aromatic masala of garam masala, turmeric and cumin. The spices are briefly fried in c
Spice blend + quercetin for broad-spectrum bioactive action
50 min Dairy-freeNut-free
EnergyMuscle GainAnti-inflammatory
700 kcal 40g protein View recipe → →
10 Easy Sweet Potato and Black Bean Breakfast Dish with Avocado
A savoury breakfast dish of pan-fried sweet potato cubes, black beans with cumin and paprika, fresh avocado, and a squeeze of lime. Ready in
Double digestive support: enzymes + bioactive compounds
30 min Dairy-freeGluten-free
Muscle GainJointsStress Relief
520 kcal 18g protein View recipe → →
9 Medium Sweet Potato Brownies
Fudgy brownies made with sweet potato, cocoa, coconut flour and chia seeds. The sweet potato gives gentle binding, the cocoa brings deep cho
Fiber + prebiotics for the microbiome and satiety
50 min Dairy-freeGluten-free
Blood SugarStress ReliefGeneral Wellness
175 kcal 3g protein View recipe → →
5 Easy Sweet Potato Cinnamon Latte
A creamy latte starring roasted sweet potato, rounded out with coconut milk, cinnamon and clove. Vegan and gluten-free — a gentle drink for
Classic combination: warming herbal drink with honey
35 min Dairy-freeGluten-free
Blood SugarStress Relief
392 kcal 5g protein View recipe → →
10 Medium Sweet Potato Rösti with Smoked Salmon
A luxurious breakfast or brunch dish with crispy sweet potato rösti, smoked salmon and a fresh lemon dill sauce. The rösti is lightly sweet
Stable sour cream that doesn't curdle when heated
35 min Gluten-freeNut-free
HeartAnti-inflammatorySkin & Hair
575 kcal 31g protein View recipe → →
6 Easy Sweet Potato Smoothie Bowl with Tahini
A smooth smoothie bowl made with steamed sweet potato, frozen banana and coconut milk. Tahini, chia seeds and shredded coconut make it cream
MCTs improve nutrient absorption, potassium + electrolytes
40 min Dairy-freeGluten-free
Skin & HairHormonal BalanceEnergy
560 kcal 7g protein View recipe → →
11 Easy Sweet Potato Spinach Curry with Coconut Milk and Turmeric
Bright yellow curry pan where cubes of sweet potato slowly soften in coconut milk, while fresh ginger and cumin fill the kitchen with warmth
Allicin + gingerols: complementary bioactive action
35 min Dairy-freeGluten-free
JointsSleepFocus
650 kcal 16g protein View recipe → →
2 Easy Sweet Potato Toast with Tahini and Avocado
Sweet potato slices as toast, roasted until firm and golden. Topped with mashed avocado, a drizzle of tahini and a handful of fresh spinach.
Fat source for better absorption of fat-soluble nutrients
20 min Dairy-freeGluten-free
Skin & HairAnti-inflammatoryEnergy
273 kcal 6g protein View recipe → →
3 Easy Tabbouleh with Quinoa and Walnuts
A modern tabbouleh with quinoa instead of bulgur, mountains of fresh parsley and mint, crunchy walnuts and a sharp lemon-olive oil dressing.
Ultimate cooling: menthol + water-rich food
35 min Dairy-freeGluten-free
HeartAnti-inflammatoryDigestion
446 kcal 9g protein View recipe → →
13 Medium Tagine Kefta with Egg and Bell Pepper
Juicy kefta meatballs with cumin and coriander, braised in an aromatic tomato sauce with soft bell pepper strips and poached eggs. Tradition
Fat-soluble capsaicin is better absorbed with olive oil
65 min Dairy-freeGluten-free
General WellnessEnergyMuscle Gain
420 kcal 36g protein View recipe → →
3 Easy Tahini Date Truffles with Sesame Seeds
Creamy date truffles with tahini, almond flour, cinnamon and a coating of toasted sesame seeds. Soft inside, nutty on the outside and ideal
Magnesium + chromium for glycemic balance
48 min Dairy-freeGluten-free
EnergyHormonal BalanceStress Relief
285 kcal 6g protein View recipe → →
17 Easy Tahini Quinoa Bowl with Roasted Vegetables and Chickpeas
A generous bowl with fluffy quinoa, roasted sweet potato, beetroot, broccoli and chickpeas. Massaged kale and a creamy tahini lemon dressing
Olive oil increases absorption of kale's vitamin K and beta-carotene
45 min Dairy-freeGluten-free
Blood SugarAnti-inflammatoryAntioxidants
1040 kcal 36g protein View recipe → →
7 Easy Tahini-Banana Shake with Dates & Cinnamon
A creamy shake with tahini and frozen banana, sweetened by dates and warmed by cinnamon. Oats and chia seeds give body, vanilla rounds out t
Perfect breakfast combination for sustained energy
5 min Nut-freePescatarian
EnergySleep
488 kcal 14g protein View recipe → →
17 Medium Tajine with Chicken, Preserved Lemon and Olives
The most iconic Moroccan tajine: tender chicken stewed with preserved lemon, green olives and a blend of aromatic spices. A dish that showca
Citrus enzymes tenderize chicken + probiotics
90 min Dairy-freeGluten-free
Muscle GainAnti-inflammatoryImmune System
420 kcal 38g protein View recipe → →
3 Easy Talbina
Talbina is a traditional barley porridge with warm milk and honey. The soft, creamy texture and warmth make it a comforting dish, ideal in t
Talbina variant: tryptophan + prebiotics for restful nights
20 min Nut-freePescatarian
Stress ReliefSleepDigestion
220 kcal 7g protein View recipe → →
9 Easy Tart Cherry Banana Smoothie
A sweet smoothie full of tart cherries and banana — creamy from oat milk and protein powder, with a nutty touch of almonds and chia seeds. L
Vitamin E + flavonoids for enhanced antioxidant protection
5 min Dairy-freeGluten-free
SleepStress ReliefAnti-inflammatory
249 kcal 17g protein View recipe → →
11 Easy Tempeh Broccoli Stir-Fry
Quick Asian stir-fry with crispy fried tempeh, bright green broccoli and red bell pepper from the wok. Finished with a ginger-garlic sauce,
Double sulfur compounds for Nrf2 activation and phase-II enzymes
35 min Dairy-freeGluten-free
Muscle GainJointsWeight Loss
450 kcal 22g protein View recipe → →
11 Easy Tempeh Edamame Salad with Sesame-Ginger Dressing
A high-protein Asian salad with crispy pan-fried tempeh, tender edamame, crunchy vegetables and a sesame-ginger dressing. Two plant-based pr
Increased absorption of isoflavones
30 min Dairy-freeNut-free
Muscle GainEnergyDigestion
420 kcal 28g protein View recipe → →
10 Medium Tempeh Kale Stew
A hearty stew with golden-fried tempeh, kale, carrot, tomato passata and vegetable broth. Seasoned with turmeric, black pepper and garlic. F
Olive oil increases absorption of kale's vitamin K and beta-carotene
45 min Dairy-freeGluten-free
AntioxidantsDigestionImmune System
245 kcal 14g protein View recipe → →
8 Easy Tempeh Miso Soup with Mushrooms and Spinach
A clear, savoury soup with golden tempeh, miso, mushrooms, spinach and fresh ginger. Ideal as a light lunch or simple evening bowl when you
Asian umami base with bioactive action
25 min Dairy-freeGluten-free
Stress ReliefDigestionGeneral Wellness
244 kcal 19g protein View recipe → →
6 Easy Tempeh noodle bowl with peanut sauce
An Indonesian-inspired bowl with tempeh marinated in soy and ginger, tender rice noodles and crunchy carrot and cucumber. Edamame adds green
Allicin + gingerols: complementary bioactive action
30 min Dairy-freePescatarian
Muscle GainDigestionHormonal Balance
679 kcal 42g protein View recipe → →
8 Medium Tempeh Pad Thai with Zucchini Noodles
A low-carb twist on the classic Pad Thai: crispy fried tempeh strips with spiralised zucchini noodles, carrot strips and a creamy peanut sau
Potassium + allicin: complementary mineral-sulfur pathway
25 min Dairy-freeGluten-free
Weight LossDigestionEnergy
435 kcal 28g protein View recipe → →
10 Medium Tempeh Rendang Bowl with Coconut Rice
Fermented tempeh braised in a rich rendang sauce with ginger, turmeric and coriander. Served with fragrant jasmine rice.
Asian staple combo: ginger improves rice digestion
60 min Dairy-freeGluten-free
Hormonal BalanceAnti-inflammatoryDigestion
399 kcal 24g protein View recipe → →
7 Medium Tempeh Rendang with Brown Rice
Rich, creamy rendang with fermented tempeh slowly braised in coconut milk with turmeric, lemongrass, galangal and red chili. Served on brown
Golden Milk base - optimal curcumin absorption
60 min Dairy-freeGluten-free
Anti-inflammatoryDigestionEnergy
880 kcal 39g protein View recipe → →
4 Easy Tempeh Satay Wrap with Peanut Sauce
Authentic satay wrap with marinated tempeh, fresh vegetables and creamy peanut sauce. Vegan and full of plant protein.
Allicin + gingerols: complementary bioactive action
50 min Dairy-freePescatarian
Muscle GainDigestionHormonal Balance
610 kcal 36g protein View recipe → →
11 Easy Tempeh Scramble with Spinach and Bell Pepper
A savory tempeh scramble with fresh spinach, red bell pepper, turmeric and soy sauce, served on brown rice. The crumbled tempeh gives a text
Vitamin C from spinach lifts iron blockade in brown rice
22 min Dairy-freeGluten-free
Muscle GainHormonal BalanceEnergy
406 kcal 29g protein View recipe → →
9 Medium Tempeh Stir-Fry with Broccoli and Sesame Oil
Crispy fried tempeh with broccoli, red bell pepper and scallion from the wok. Finished with soy sauce, ginger, garlic and toasted sesame see
Double sulfur compounds for Nrf2 activation and phase-II enzymes
30 min Dairy-freeNut-free
Muscle GainStress ReliefHormonal Balance
680 kcal 36g protein View recipe → →
4 Medium Teriyaki salmon bowl with edamame and brown rice
A Japanese-style bowl with brown rice, teriyaki-glazed salmon, warm edamame and cool cucumber and avocado. Spring onion and sesame seeds fin
Healthy fats improve mineral absorption from sesame seeds
40 min Dairy-freeGluten-free
HeartMuscle GainAnti-inflammatory
755 kcal 44g protein View recipe → →
10 Medium Teriyaki Salmon with Ginger-Sesame Vegetables
Salmon fillets glazed in a glossy teriyaki of soy sauce, honey and fresh ginger, served on steaming brown rice with wok vegetables that stil
Healthy fats improve mineral absorption from sesame seeds
40 min Dairy-freeGluten-free
HeartAnti-inflammatoryFocus
809 kcal 47g protein View recipe → →
6 Easy Teriyaki Tofu Rice Paper Wrap with Edamame
Fresh rice paper wrap with teriyaki tofu, edamame, vegetables and sesame. Gluten-free, vegan and full of plant protein.
Increased absorption of isoflavones
30 min Dairy-freeGluten-free
Muscle GainDigestionHormonal Balance
434 kcal 23g protein View recipe → →
8 Easy Thai Chicken Peanut Wrap
Flavorful Thai wrap with tamari-ginger chicken, crunchy vegetables and a creamy peanut sauce with lime. Sweet, salty, sour and a little heat
Classic combination: warming herbal drink with honey
30 min Dairy-free
Muscle GainEnergyFocus
560 kcal 42g protein View recipe → →
11 Medium Thai Coconut Chicken Soup with Noodles
A creamy Thai coconut soup with tender chicken thighs, rice noodles, bok choy, ginger, turmeric and lemongrass. Lime, cilantro and red chili
Glucosinolates + gingerols: complementary NF-κB modulation
40 min Dairy-freeGluten-free
Anti-inflammatoryImmune SystemEnergy
824 kcal 50g protein View recipe → →
4 Medium Thai Coconut Curry Soup
A creamy Thai coconut curry soup with chicken, red curry paste, mushrooms, bell pepper, lemongrass, galangal and lime. Spicy, rounded and ar
Thai aromatics with bioactive action
45 min Dairy-freeGluten-free
Immune SystemAnti-inflammatoryEnergy
540 kcal 22g protein View recipe → →
8 Easy Thai Green Curry with Chicken
An aromatic Thai curry with tender chicken pieces, eggplant and bell pepper in a creamy coconut sauce. Richly spiced with galangal, lemongra
Chlorogenic acid + allicin: complementary NF-κB modulation
35 min Dairy-freeGluten-free
Anti-inflammatoryImmune SystemEnergy
520 kcal 32g protein View recipe → →
6 Easy Thai Green Curry with Shrimp and Coconut
Authentic Thai green curry with juicy shrimp in creamy coconut milk, aromatic green curry paste and crunchy red bell pepper. Finished with f
Better iron absorption from shellfish
35 min Dairy-freeGluten-free
Anti-inflammatoryHeartImmune System
716 kcal 46g protein View recipe → →
5 Medium Thai Green Papaya Salad (Som Tam)
A classic Thai salad with shredded green papaya, cherry tomatoes, green beans and peanuts in a spicy lime-fish sauce dressing. Fresh, crunch
Honey enzymes + vitamin C for dual immune support
20 min Dairy-freeGluten-free
DigestionWeight LossImmune System
180 kcal 6g protein View recipe → →
8 Easy Thai Holy Basil Stir-Fry
Authentic Pad Krapao with minced chicken, holy basil (tulsi), Thai chilies and a fried egg. Quick, spicy and full of flavor.
Capsaicin + bee defensin: complementary bioactive action
25 min Dairy-freeGluten-free
Stress ReliefEnergyFocus
520 kcal 38g protein View recipe → →
5 Easy Thai Larb Gai - Spicy Chicken Salad with Lime
Traditional Northern Thai chicken salad with sharp lime, fish sauce, fresh cilantro, mint and crunchy toasted rice powder. Served on lettuce
Refreshing biotransformation combination
30 min Dairy-freeGluten-free
Muscle GainStress ReliefAnti-inflammatory
421 kcal 54g protein View recipe → →
2 Easy Thai Mango-Peanut Salad with Tofu
A vibrant Thai salad with grilled tofu, ripe mango, crunchy vegetables and a creamy peanut dressing with lime and sesame oil.
Vitamin C protects beta-carotene from oxidation
25 min Dairy-freeGluten-free
Skin & HairImmune SystemEnergy
531 kcal 23g protein View recipe → →
4 Easy Thai Pad See Ew with Crispy Tofu
Thai street food with wide rice noodles, crispy fried tofu and broccoli in dark soy sauce. The wok gives that typical smoky flavor you smell
Double sulfur compounds for Nrf2 activation and phase-II enzymes
25 min Dairy-freeNut-free
Hormonal BalanceMuscle GainAnti-inflammatory
338 kcal 11g protein View recipe → →
12 Medium Thai Pad Thai with Shrimp
The most famous Thai street food — wok noodles with the perfect balance of sweet, sour, salty and umami. With shrimp, scrambled egg, bean sp
Choline + sesamol for brain and liver support
60 min Dairy-freeGluten-free
Muscle GainEnergyImmune System
545 kcal 28g protein View recipe → →
11 Medium Thai Peanut Chicken Salad with Mango & Cashews
Thai chicken salad with a rich peanut sauce of peanut butter, soy sauce, lime and sesame oil. Tossed with mango strips, grated carrot, red c
Increased absorption of isoflavones
35 min Dairy-freeGluten-free
Muscle GainSkin & HairImmune System
698 kcal 42g protein View recipe → →
11 Medium Thai Red Curry with Coconut Milk, Chicken & Jasmine Rice
Thai red curry with tender chicken breast, coconut milk, eggplant, red bell pepper and green beans. Served over fragrant jasmine rice with f
Classic combination: warming herbal drink with honey
45 min Dairy-freeGluten-free
Muscle GainAnti-inflammatoryImmune System
782 kcal 38g protein View recipe → →
7 Medium Thai Shrimp Coconut Curry
Thai red curry with juicy shrimp in creamy coconut milk, fragrant with lemongrass and fresh ginger. With red bell pepper and a squeeze of li
Better iron absorption from shellfish
35 min Dairy-freeGluten-free
Anti-inflammatoryImmune System
620 kcal 34g protein View recipe → →
7 Easy Thai Tom Yum with Lemongrass and Lime
A clear, aromatic Thai Tom Yum with lemongrass, ginger, mushrooms, tomato, lime and fresh herbs. Spicy, sour, fragrant and light, with an op
Beta-glucans + allicin activate complementary immune pathways
30 min Dairy-freeGluten-free
AntioxidantsImmune SystemAnti-inflammatory
165 kcal 6g protein View recipe → →
16 Medium Tharid
Tharid is a hearty stew of lamb and vegetables, served over pieces of flatbread. A classic Arab dish with pumpkin, chickpeas and warm spices
Double joint support
70 min Dairy-freeNut-free
EnergyImmune SystemMuscle Gain
520 kcal 38g protein View recipe → →
9 Medium Tofu Pad Thai with Peanuts and Lime
This authentic Pad Thai combines crispy fried tofu with crunchy peanuts and fresh bean sprouts. With fragrant garlic, cilantro and a sweet-s
Choline + sesamol for brain and liver support
30 min Dairy-freeGluten-free
EnergyMuscle GainDigestion
662 kcal 33g protein View recipe → →
9 Medium Tofu Pumpkin Bowl with Miso, Ginger and Seaweed
A Japanese-inspired bowl with roasted pumpkin, crispy fried tofu and an umami-rich miso dressing with fresh ginger. Seaweed and sesame seeds
Allyl sulfides slow glycemic response of rice
40 min Dairy-freeGluten-free
Muscle GainFocusHormonal Balance
580 kcal 28g protein View recipe → →
10 Medium Tofu Stroganoff with Mushrooms and Zucchini
A creamy stroganoff without heavy cream, with golden-browned tofu, juicy mushrooms and zucchini ribbons instead of pasta. Ideal for evenings
Beta-glucans + allicin activate complementary immune pathways
35 min Gluten-freeLow Carb
Weight LossMuscle GainDigestion
420 kcal 27g protein View recipe → →
14 Medium Tofu Teriyaki with Vegetables
Crispy fried tofu with homemade teriyaki sauce, stir-fried vegetables and steaming jasmine rice. A sweet-savory glaze that makes every bite
Double sulfur compounds for Nrf2 activation and phase-II enzymes
45 min Dairy-freeGluten-free
Stress ReliefMuscle GainWeight Loss
420 kcal 18g protein View recipe → →
7 Easy Tofu Vegetable Wrap
A stuffed whole wheat wrap with crispy pan-fried tofu in tamari-sesame oil, creamy hummus, fresh spinach, grated carrot and cucumber. Plant-
Fats in hummus increase beta-carotene absorption 4x
25 min Dairy-freeNut-free
Hormonal BalanceWeight LossMuscle Gain
380 kcal 18g protein View recipe → →
3 Medium Tom Kha Gai — Thai Coconut Soup with Galangal
A creamy Thai classic with chicken, coconut milk, galangal, lemongrass and kaffir lime leaves. Lime juice, fish sauce and red chili give the
Thai aromatics with bioactive action
40 min Dairy-freeGluten-free
Immune SystemAnti-inflammatoryStress Relief
335 kcal 31g protein View recipe → →
10 Easy Tomato Soup with Basil
A classic tomato soup with roasted tomatoes, fresh basil, garlic and creamy coconut milk. Smooth, full of flavour and ideal to make ahead.
Dual bioactive action via chrysin + oleocanthal
60 min Dairy-freeGluten-free
HeartImmune SystemAnti-inflammatory
220 kcal 4g protein View recipe → →
5 Easy Trail Mix with Nuts, Seeds and Dark Chocolate
A rich mix of toasted nuts, seeds, raisins, goji berries, desiccated coconut and chunky pieces of dark chocolate. The pinch of sea salt make
Flavonoids + vitamin E for antioxidant support
25 min Dairy-freeGluten-free
EnergyHeartFocus
286 kcal 8g protein View recipe → →
5 Easy Tropical Açaí Protein Bowl
A thick açaí bowl blended with frozen banana and berries, topped with granola, hemp seeds and fresh tropical fruits. The deep purple colour
Anthocyanins + potassium for normal blood pressure and energy
8 min Dairy-freeNut-free
Skin & HairAnti-inflammatoryEnergy
397 kcal 10g protein View recipe → →
7 Easy Tropical Fruit Smoothie
A sunny smoothie full of tropical fruits — mango, pineapple and passion fruit with coconut milk and a hint of turmeric. Fresh, sweet and ful
Bromelain from pineapple enhances curcumin absorption
5 min Dairy-freeGluten-free
EnergyDigestionImmune System
380 kcal 5g protein View recipe → →
6 Easy Tropical Mango Hemp Seed Smoothie
A tropical smoothie with mango, strawberries and hemp seeds on a base of coconut milk and fresh orange juice. The carrot adds an orange dept
Vitamin C + B6 for energy and immune system
5 min Dairy-freeGluten-free
Skin & HairImmune SystemAnti-inflammatory
434 kcal 23g protein View recipe → →
5 Easy Tropical Pineapple-Ginger Smoothie
A bright yellow tropical smoothie with pineapple, mango and fresh orange juice. Ginger and turmeric add warmth and depth, coconut water keep
Bromelain + zingibain for double proteolytic power
5 min Dairy-freeGluten-free
Immune SystemAnti-inflammatoryDigestion
237 kcal 4g protein View recipe → →
16 Easy Tropical Smoothie Bowl with Granola & Coconut Cream
Thick, fuchsia-pink and loaded with texture — this tropical smoothie bowl is pure summer bliss in a bowl. Frozen banana and mango blend with
Magnesium + tryptophan for better sleep and muscle relaxation
10 min Dairy-freePescatarian
EnergyMuscle GainSkin & Hair
1050 kcal 28g protein View recipe → →
10 Medium Tuna Niçoise Salad with Capers
A hearty niçoise salad with fresh tuna, hard-boiled eggs, baby potatoes, green beans, capers and kalamata olives in a lemon-mustard dressing
Olive oil improves carotenoid absorption from yellow potatoes
35 min Dairy-freeGluten-free
HeartMuscle Gain
560 kcal 40g protein View recipe → →
10 Easy Turkey Avocado Breakfast Platter
A savory keto breakfast with turkey fillet, creamy avocado, fresh spinach and crunchy pumpkin seeds. The turmeric and lemon juice bring warm
Tryptophan + healthy fats optimize serotonin for sleep and mood
20 min Dairy-freeGluten-free
SleepMuscle GainEnergy
420 kcal 30g protein View recipe → →
5 Easy Turkey Avocado Roll-Ups
Thin slices of turkey breast filled with avocado slices, fresh spinach and cucumber strips, rolled up and finished with a line of Dijon must
Tryptophan + healthy fats optimize serotonin for sleep and mood
10 min Dairy-freeGluten-free
SleepMuscle GainWeight Loss
135 kcal 14g protein View recipe → →
8 Medium Turkey Courgette Rolls with Pumpkin Seed Pesto (Keto)
Thin slices of turkey fillet rolled with courgette and fresh pumpkin seed pesto, pan-fried in olive oil and served on a bed of sautéed spina
Potassium + allicin: complementary mineral-sulfur pathway
35 min Dairy-freeGluten-free
Blood SugarStress ReliefAntioxidants
600 kcal 42g protein View recipe → →
5 Medium Turkey Filet d'Anvers Cold Cut
The classic Belgian Filet d'Anvers in halal version with turkey tenderloin. Brined in natural herbs — coriander, juniper and thyme — without
a-pinene + linalool enhance bioactive and digestive action
200 min Dairy-freeGluten-free
Muscle GainWeight LossGeneral Wellness
50 kcal 10g protein View recipe → →
8 Medium Turkey Kibbeh with Bulgur Tabbouleh
Spiced ground turkey balls with bulgur shell, served with fresh tabbouleh salad full of parsley, mint and tomato.
Tabbouleh: vitamin C increases iron absorption from bulgur
40 min Dairy-freeNut-free
Muscle GainStress ReliefSleep
571 kcal 36g protein View recipe → →
10 Medium Turkey Pumpkin Curry with Coconut Milk (Paleo)
A gentle, spiced curry with turkey breast, pumpkin and coconut milk. Ginger, garlic, cumin and turmeric bring warmth, while the pumpkin make
Piperine increases absorption of tryptophan and B vitamins from turkey
40 min Dairy-freeGluten-free
Blood SugarHormonal BalanceSkin & Hair
680 kcal 44g protein View recipe → →
2 Easy Turkey Rolls with Avocado, Cucumber and Arugula
Thin slices of cooked turkey breast are filled with creamy avocado, fresh cucumber and peppery arugula. A light, savory snack that comes tog
Tryptophan + healthy fats optimize serotonin for sleep and mood
10 min Dairy-freeGluten-free
Muscle GainWeight LossEnergy
260 kcal 25g protein View recipe → →
1 Easy Turkey Rolls with Hummus and Cucumber
Thin turkey breast slices spread with a fresh hummus of chickpeas and tahini, filled with crunchy cucumber strips and rolled up. A protein-r
Hummus synergy: complete protein + improved mineral absorption
10 min Dairy-freeGluten-free
Energy
182 kcal 23g protein View recipe → →
12 Medium Turkey Stew with Sweet Potato and Spinach
A rich stew with turkey, sweet potato and spinach in a spiced broth with turmeric and nutmeg. Hearty, gentle and ideal for preparing ahead.
Piperine increases absorption of tryptophan and B vitamins from turkey
50 min Dairy-freeGluten-free
SleepEnergyMuscle Gain
310 kcal 32g protein View recipe → →
9 Medium Turkey with Spinach, Avocado and Pumpkin Seeds
A protein-rich evening meal with pan-seared turkey breast, briefly wilted spinach, creamy avocado and crunchy pumpkin seeds. Lemon and garli
Tryptophan + healthy fats optimize serotonin for sleep and mood
40 min Dairy-freeGluten-free
SleepMuscle GainStress Relief
445 kcal 42g protein View recipe → →
1 Easy Turkish Ayran Yogurt Drink with Mint
A cool, frothy drink made with full-fat yogurt, cold water, a pinch of sea salt and fresh mint. A classic on Turkish tables, especially alon
Hydration + vitamin C and citrate support
5 min Gluten-freeNut-free
DigestionStress Relief
94 kcal 6g protein View recipe → →
5 Easy Turkish Bulgur Pilaf with Tomato
Bulgur briefly fried with onion and fresh tomato, then braised in water until all liquid is absorbed. Finished with chopped parsley and mint
Tabbouleh: vitamin C increases iron absorption from bulgur
30 min Dairy-freeNut-free
DigestionBlood SugarEnergy
260 kcal 8g protein View recipe → →
10 Medium Turkish İmam Bayıldı
A classic Turkish dish — eggplant stuffed with tomatoes, onion and garlic, slowly cooked in generous olive oil. The name means 'the imam fai
Chlorogenic acid + allicin: complementary NF-κB modulation
95 min Dairy-freeGluten-free
HeartAnti-inflammatoryDigestion
380 kcal 4g protein View recipe → →
8 Medium Turkish Lamb Kebab with Vegetables and Wrap
Turkish lamb kebab with cumin and paprika, fresh tomato, cucumber, red onion and a touch of sumac. Served in a warm whole wheat wrap with fr
Double digestive support: enzymes + bioactive compounds
35 min Dairy-freeNut-free
Muscle GainEnergy
620 kcal 38g protein View recipe → →
5 Medium Turkish Lentil Köfte
Traditional Turkish mercimek köfte with red lentils, bulgur and fresh herbs. Handformed oval balls served on crispy lettuce leaves.
Tabbouleh: vitamin C increases iron absorption from bulgur
50 min Dairy-freeNut-free
DigestionHeartWeight Loss
345 kcal 14g protein View recipe → →
7 Easy Turkish Menemen
A colorful Turkish breakfast of scrambled eggs cooked in a flavorful tomato-pepper sauce. Simple, quick and incredibly delicious.
Fat-soluble capsaicin is better absorbed with olive oil
30 min Dairy-freeGluten-free
EnergyImmune SystemSkin & Hair
310 kcal 16g protein View recipe → →
12 Medium Turkish Menemen with Beef Sucuk & Whole Wheat Simit
A hearty Turkish breakfast of scrambled eggs in a spicy tomato-pepper sauce with crispy fried sucuk, served with warm whole wheat simit.
Double digestive support: enzymes + bioactive compounds
30 min Nut-free
Muscle GainEnergyImmune System
695 kcal 34g protein View recipe → →
5 Easy Turkish Mercimek Köfte
Vegetarian köfte from red lentils and fine bulgur, spiced with cumin and paprika. A Turkish mezze classic that you shape into oval balls wit
Tabbouleh: vitamin C increases iron absorption from bulgur
60 min Dairy-freeNut-free
Weight LossDigestionBlood Sugar
320 kcal 14g protein View recipe → →
4 Medium Turkish Simit Sesame Ring
The simit is the bread you smell on every street corner in Istanbul — crispy outside from the thick layer of sesame seeds, soft and chewy in
Dual bioactive action via chrysin + oleocanthal
95 min Dairy-freeNut-free
EnergyHeart
404 kcal 12g protein View recipe → →
16 Easy Turkish Spinach Chickpea Soup with Lemon
A hearty plant-based soup with chickpeas, spinach, cumin and turmeric in vegetable broth. The spinach goes in at the end so it stays green a
Mineral-rich broth + curcumin for immune and recovery
30 min Dairy-freeGluten-free
JointsStress ReliefSkin & Hair
500 kcal 24g protein View recipe → →
6 Easy Turkish Sucuklu Yumurta with Whole Wheat Pide
A classic Turkish breakfast of sucuk (spiced beef sausage) fried with eggs, served with whole wheat pide bread and fresh tomato and cucumber
Mediterranean golden rule: fat increases lycopene absorption 4x
15 min Dairy-freeNut-free
Muscle GainEnergyFocus
568 kcal 40g protein View recipe → →
18 Medium Turkish Turkey with Lentils and Spinach
Tender turkey thigh with Turkish spices, on a bed of green lentils and fresh spinach. A hearty dinner with deep, warm flavors.
Traditional dal combination: iron + enzymes
70 min Dairy-freeGluten-free
SleepStress ReliefBlood Sugar
445 kcal 48g protein View recipe → →
Medium Turkish Yayla Çorbası with Yogurt and Mint
A creamy Turkish yogurt soup with rice, egg and mint butter. Gently tempering the yogurt keeps the soup smooth, soft and lightly tangy.
35 min Nut-freePescatarian
DigestionStress ReliefSleep
220 kcal 13g protein View recipe → →
12 Medium Turmeric Cauliflower Curry with Coconut Milk (Keto)
A golden curry with cauliflower florets, fresh spinach and creamy coconut milk, seasoned with turmeric, ginger, cumin and black pepper. Low
Sulforaphane + curcumin: double NF-κB modulation
40 min Dairy-freeGluten-free
AntioxidantsAnti-inflammatoryDigestion
250 kcal 5g protein View recipe → →
6 Easy Turmeric Chia Coconut Pudding
A golden overnight pudding of chia seeds in creamy coconut milk, spiced with turmeric, ginger and cinnamon. Finished with coconut flakes and
Perfect chia pudding base
10 min Dairy-freeGluten-free
Anti-inflammatoryDigestionBlood Sugar
340 kcal 10g protein View recipe → →
3 Easy Turmeric Coconut Popcorn
Fluffy popcorn popped in coconut oil, tossed with turmeric and a pinch of black pepper. Movie-night feel, but from the stovetop instead of t
MCTs protect honey enzymes — complementary bioactive compounds
15 min Dairy-freeGluten-free
Anti-inflammatoryDigestionWeight Loss
145 kcal 2g protein View recipe → →
11 Medium Turmeric Curry Chicken
A fragrant golden curry with tender chicken breast, turmeric, fresh ginger, garlic, tomato and creamy coconut milk. Quick enough for a weekn
Gingerols improve protein digestion and modulate the inflammatory response
40 min Dairy-freeGluten-free
Anti-inflammatoryJointsImmune System
430 kcal 33g protein View recipe → →
7 Easy Turmeric Ginger Cherry Smoothie
A vibrantly colored orange-red smoothie with turmeric, ginger, tart cherries and pineapple. Earthy, spicy and tropical at once, finished wit
Bromelain + zingibain for double proteolytic power
5 min Dairy-freeGluten-free
JointsAnti-inflammatorySleep
362 kcal 16g protein View recipe → →
12 Easy Turmeric Golden Milk Smoothie
A warm, golden shake with turmeric, ginger, Greek yogurt and creamy coconut milk. Black pepper and cashews enhance the rich, earthy flavor p
Quick + slow sugars with potassium for sport and recovery
5 min Gluten-freePescatarian
Anti-inflammatoryImmune SystemJoints
989 kcal 34g protein View recipe → →
4 Easy Turmeric Lemon Ginger Shot
A concentrated morning shot with fresh turmeric, ginger, lemon and black pepper. The pepper significantly increases the absorption of curcum
Capsaicin increases curcumin absorption
10 min Dairy-freeGluten-free
AntioxidantsImmune SystemAnti-inflammatory
25 kcal 0g protein View recipe → →
3 Easy Turmeric Nut Mix
Crispy roasted walnuts and almonds with a golden turmeric coating and a touch of honey. A savoury snack with a warm, earthy flavour.
Vitamin E + flavonoids for enhanced antioxidant protection
20 min Dairy-freeGluten-free
JointsAnti-inflammatoryHeart
433 kcal 11g protein View recipe → →
20 Easy Vegan Chickpea Coconut Curry with Cashew and Rice
A rich Indian curry with chickpeas in creamy coconut sauce, enriched with spinach and toasted cashews. Served with fragrant basmati rice for
Magnesium + MCTs for improved mineral absorption
45 min Dairy-freeGluten-free
Hormonal BalanceAnti-inflammatoryEnergy
921 kcal 29g protein View recipe → →
19 Easy Vegan Indian Chana Saag with Walnuts and Roti
A nutritious Indian combination of chickpeas and spinach in creamy tomato-spice sauce, enriched with walnuts. Served with whole wheat roti.
Capsaicin increases curcumin absorption
45 min Dairy-freePescatarian
SleepJointsAnti-inflammatory
786 kcal 33g protein View recipe → →
15 Medium Vegan Power Bowl with Tempeh and Sweet Potato
A filling vegan breakfast bowl with crispy soy sauce-fried tempeh, turmeric-roasted sweet potato, avocado and quinoa. Warm, colorful and sat
Healthy fats improve mineral absorption from sesame seeds
40 min Dairy-freeGluten-free
Muscle GainEnergyHormonal Balance
593 kcal 29g protein View recipe → →
20 Easy Vegan Sweet Potato Lentil Dal with Whole Wheat Naan
A comforting Indian dal with red lentils and sweet potato in fragrant turmeric-cumin sauce, enriched with coconut milk. Served with warm who
Fat increases bioavailability of fat-soluble spice polyphenols
50 min Dairy-freeNut-free
SleepDigestionBlood Sugar
1091 kcal 48g protein View recipe → →
20 Medium Vegan Tempeh Rendang with Peanuts and Rice
A rich Indonesian rendang with tempeh in thick coconut sauce, enhanced with toasted peanuts and a mix of ginger, turmeric and coriander. Ser
Capsaicin increases curcumin absorption
55 min Dairy-freeGluten-free
Hormonal BalanceMuscle GainDigestion
910 kcal 41g protein View recipe → →
8 Easy Vegan West African Yassa Tofu with Rice
A Senegalese classic made vegan: tofu marinated in lemon and mustard, fried and served in rich onion sauce with jasmine rice.
Capsaicin increases curcumin absorption
65 min Dairy-freeGluten-free
Hormonal BalanceAnti-inflammatoryEnergy
544 kcal 23g protein View recipe → →
22 Easy Vegetable Tajine with Chickpeas and Sweet Potato
A rich vegetarian tajine full of vegetables, chickpeas and Moroccan spices. The sweet potato and carrot get a delicious glaze from cinnamon
Classic combination: warming herbal drink with honey
65 min Dairy-freeGluten-free
DigestionAnti-inflammatoryBlood Sugar
385 kcal 12g protein View recipe → →
5 Easy Velvety Blueberry Kefir Smoothie
A creamy smoothie made with chilled kefir, blueberries, banana and ground flaxseed, with a handful of spinach that melts quietly into the ba
Potassium + anthocyanins for normal blood pressure and antioxidants
5 min Gluten-freeNut-free
Stress ReliefDigestionImmune System
255 kcal 9g protein View recipe → →
6 Easy Velvety Cherry Mousse with Vanilla Yogurt
A chilled dessert made with tart cherries, full-fat yogurt, chia and a touch of honey and vanilla. The mousse is bright and velvety, finishe
Fiber + prebiotics for the microbiome and satiety
145 min Gluten-freePescatarian
SleepAnti-inflammatoryStress Relief
240 kcal 8g protein View recipe → →
4 Easy Velvety Matcha Avocado Smoothie
A creamy green smoothie made with avocado, yogurt, banana, spinach and matcha, gently rounded out with a little honey. It drinks soft and fu
Quick + slow sugars with potassium for sport and recovery
5 min Gluten-freeNut-free
Stress ReliefFocusEnergy
305 kcal 9g protein View recipe → →
5 Medium Vietnamese Bánh Mì with Marinated Chicken
Crisply toasted baguette filled with soy-honey chicken, quick do chua pickles of carrot and daikon, fresh cilantro and a spicy yogurt sauce.
Complementary bioactive sulfur compounds: isothiocyanates + allicin
65 min Nut-free
Muscle GainEnergyImmune System
496 kcal 48g protein View recipe → →
8 Medium Vietnamese Beef Pho
A steaming bowl of Vietnamese pho with rich beef broth, tender steak and fresh herbs. A comforting soup full of deep flavours.
Garlic reduces AGE formation during high-heat cooking
60 min Dairy-freeGluten-free
Immune SystemAnti-inflammatoryDigestion
420 kcal 28g protein View recipe → →
11 Medium Vietnamese Bun Cha with Ground Turkey
Hanoi's street food classic with grilled turkey meatballs seasoned with ginger and garlic, served with rice noodles, fresh mint and cilantro
Classic combination: warming herbal drink with honey
32 min Dairy-freeNut-free
Muscle GainDigestionSkin & Hair
480 kcal 27g protein View recipe → →
6 Easy Vietnamese Bún Noodle Salad
A light Vietnamese noodle salad with rice vermicelli, grilled chicken, fresh mint and cilantro, crunchy vegetables and an aromatic nuoc cham
Honey enzymes + vitamin C for dual immune support
35 min Dairy-freeGluten-free
Weight LossDigestionEnergy
420 kcal 32g protein View recipe → →
9 Easy Vietnamese Carrot Lentil Soup with Ginger and Cilantro
A creamy, plant-based soup with carrot, red lentils, coconut milk, ginger and lime. The lentils add body, while cilantro gives it a fresh gr
Warm broth + gingerols for digestion and hydration
35 min Dairy-freeGluten-free
JointsSkin & HairBlood Sugar
480 kcal 22g protein View recipe → →
4 Medium Vietnamese chicken rice-noodle bowl with herbs
A bright, savory bowl with pan-seared chicken breast, tender rice noodles and carrot and cucumber ribbons. A quick lime dressing with soy an
Refreshing biotransformation combination
30 min Dairy-freeGluten-free
EnergyMuscle Gain
600 kcal 38g protein View recipe → →
5 Easy Vietnamese Congee (Cháo)
A soft, comforting breakfast of slow-cooked rice with chicken and fresh ginger. Perfect for cold mornings.
Gingerols improve protein digestion and modulate the inflammatory response
70 min Dairy-freeGluten-free
DigestionImmune SystemSleep
280 kcal 22g protein View recipe → →
7 Medium Vietnamese Lemongrass Chicken
Chicken thighs marinated in lemongrass, fish sauce and honey, seared in a smoking hot wok until they develop a dark caramel crust. Served wi
Capsaicin + bee defensin: complementary bioactive action
45 min Dairy-freeGluten-free
General WellnessImmune SystemEnergy
380 kcal 32g protein View recipe → →
5 Medium Vietnamese Pho with Beef
A fragrant pho with thinly sliced beef, rice noodles, warm bone broth and fresh toppings. Ginger, star anise, lime and fresh herbs give the
Warming, nourishing broth
65 min Dairy-freeGluten-free
JointsImmune SystemMuscle Gain
664 kcal 63g protein View recipe → →
6 Medium Vietnamese Pho with Beef and Herbs
A fragrant Vietnamese pho with thinly sliced beef, rice noodles, warm beef broth, ginger, star anise and cinnamon. Bean sprouts, lime, cilan
Mild carbohydrates + gingerols for digestion and warmth
45 min Dairy-freeGluten-free
Immune SystemDigestion
550 kcal 36g protein View recipe → →
12 Medium Vietnamese Pho with Tofu and Fresh Herbs
A light vegetarian pho with rice noodles, tofu, bok choy and a fragrant broth with ginger, star anise, cinnamon and cloves. Fresh herbs, bea
Asian umami base with bioactive action
45 min Dairy-freeGluten-free
AntioxidantsDigestionImmune System
320 kcal 14g protein View recipe → →
7 Easy Walnut Cacao Brownies (Keto)
Fudgy brownies made with almond flour, cacao, eggs and coconut oil, with crunchy walnut pieces. Deeply chocolatey, low in carbohydrates and
Double magnesium boost for energy and muscles
30 min Dairy-freeGluten-free
SleepFocusAnti-inflammatory
215 kcal 6g protein View recipe → →
10 Easy Walnut Flaxseed Oatmeal
A warm, creamy oatmeal with walnuts, ground flaxseed, and blueberries. The nutty crunch of walnuts, the soft oatmeal base, and the sweet ber
Beta-glucans + prebiotics for gut flora and lipid profile
12 min Dairy-freePescatarian
Skin & HairHeartDigestion
380 kcal 12g protein View recipe → →
3 Easy Walnut Honey Mix with Cinnamon
A two-minute snack that tastes like you spent longer on it. Walnuts with a drizzle of honey, a hint of cinnamon and just enough sea salt to
Traditional warm combination of cinnamon and honey
2 min Dairy-freeGluten-free
FocusEnergyHeart
380 kcal 8g protein View recipe → →
7 Easy Warm Apple Cider with Cinnamon and Clove
A gently simmered drink made with fresh apple juice, cinnamon sticks, cloves and a slice of fresh ginger, finished with a touch of honey. Th
Cinnamon stabilizes blood sugar levels after apple consumption
20 min Dairy-freeGluten-free
Immune SystemDigestionAnti-inflammatory
200 kcal 1g protein View recipe → →
3 Easy Warm Berry Compote with Lavender Yogurt
A warm-cold dessert with juicy berry compote, Greek yogurt, honey, vanilla and a subtle infusion of culinary lavender.
Vanillin antioxidant + honey enzymes for aroma and well-being
45 min Gluten-freeNut-free
SleepStress ReliefSkin & Hair
139 kcal 5g protein View recipe → →
7 Easy Warm Cacao with Banana
A warm, comforting cacao with raw cacao, ripe banana, coconut milk and a hint of cinnamon — naturally sweet, without added sugar. A soft eve
Quick + slow sugars with potassium for sport and recovery
10 min Dairy-freeGluten-free
Stress ReliefFocusEnergy
439 kcal 7g protein View recipe → →
4 Easy Warm Chamomile Honey Milk
Warm milk with chamomile tea, a spoonful of honey and a pinch of cinnamon. One pan, ten minutes, and you have a steaming mug that smells of
Apigenin + glucose enhances relaxing effect
10 min Gluten-freeLow Carb
SleepStress ReliefGeneral Wellness
180 kcal 8g protein View recipe → →
10 Easy Warm Golden Milk with Ashwagandha and Ginger
A warm milk drink with turmeric, ginger, cinnamon, nutmeg and a subtle touch of ashwagandha, rounded off with a little honey. Ideal for quie
Piperine significantly increases withanolide absorption
10 min Gluten-freeNut-free
SleepStress ReliefAnti-inflammatory
174 kcal 8g protein View recipe → →
9 Easy Warm Maca Cacao Oatmeal Bowl
Warm oatmeal cooked with maca powder and cacao, served with banana, almond butter, walnuts and honey. Creamy, sweet and filling. Ready in 15
Magnesium + tryptophan for better sleep and muscle relaxation
15 min Gluten-freePescatarian
Stress ReliefEnergyHormonal Balance
495 kcal 16g protein View recipe → →
7 Easy Warm Moroccan Chickpea Salad with Dates
A hearty Moroccan salad with warm chickpeas spiced with cumin, paprika and cinnamon, sweet dates, carrot and fresh parsley and mint.
Cinnamon dampens the glycemic response of dates
33 min Dairy-freeGluten-free
EnergyDigestionAnti-inflammatory
707 kcal 22g protein View recipe → →
8 Easy Warm Quinoa Breakfast Bowl with Apple and Pecans
A warm, comforting breakfast bowl with quinoa as a base, baked apple with cinnamon, crunchy pecans and creamy Greek yogurt. Hemp seeds and p
Cinnamon stabilizes blood sugar levels after apple consumption
25 min Gluten-freePescatarian
EnergyDigestionBlood Sugar
773 kcal 31g protein View recipe → →
10 Easy Warm Quinoa Salad with Roasted Vegetables and Tahini
A warm salad with quinoa, roasted bell pepper, zucchini and eggplant with cumin, and a creamy tahini-lemon dressing with fresh parsley.
Chlorogenic acid + allicin: complementary NF-κB modulation
45 min Dairy-freeGluten-free
EnergyBlood Sugar
484 kcal 11g protein View recipe → →
9 Easy Warm Red Lentil Salad with Turmeric and Spinach
A nourishing warm salad with red lentils cooked in turmeric and cumin, fresh spinach, tomato and red onion, finished with a creamy tahini-le
Double digestive support: enzymes + bioactive compounds
30 min Dairy-freeGluten-free
Anti-inflammatorySleepBlood Sugar
632 kcal 27g protein View recipe → →
9 Easy Warm Roasted Cauliflower with Pomegranate Salad
A warm, aromatic salad with roasted cauliflower in turmeric and cumin, sweet pomegranate seeds, red onion and a tahini-lemon dressing with f
Sulforaphane + curcumin: double NF-κB modulation
45 min Dairy-freeGluten-free
Anti-inflammatoryImmune SystemDigestion
443 kcal 13g protein View recipe → →
10 Medium Warm Sticky Date-Walnut Pudding
A warm, fudgy baked pudding made with dates, walnuts, almond flour and coconut milk. The date purée gives deep toffee-like sweetness, while
Vitamin E protects honey's antioxidants from oxidation
55 min Dairy-freeGluten-free
EnergyFocusHeart
365 kcal 7g protein View recipe → →
12 Easy Watercress Soup with Ginger and Lemon
A light, smooth watercress soup with soft potato, fresh ginger and lemon. Fresh, gently spiced and ready in about half an hour.
Olive oil improves carotenoid absorption from yellow potatoes
30 min Dairy-freeGluten-free
AntioxidantsSkin & HairImmune System
153 kcal 4g protein View recipe → →
8 Easy Watermelon Feta Salad
A surprising combination of sweet watermelon, salty feta, crunchy cucumber, red onion and fresh mint with a lime dressing. Perfect for hot d
Olive oil improves calcium absorption from feta
15 min Gluten-freeNut-free
General WellnessSkin & HairHeart
200 kcal 8g protein View recipe → →
4 Easy Watermelon Mint Agua Fresca
Light refreshing drink with watermelon, mint and lime. Perfect for hot days and easy to prepare.
Honey enzymes + vitamin C for dual immune support
5 min Dairy-freeGluten-free
Skin & HairEnergyHeart
110 kcal 2g protein View recipe → →
Easy West African Fried Plantain
Ripe plantains peeled, diagonally sliced and fried in coconut oil until the outside is golden and caramelised. Sprinkled with a pinch of sea
17 min Dairy-freeGluten-free
Energy
280 kcal 3g protein View recipe → →
13 Medium West African Jollof Rice with Chicken
Iconic West African dish where the rice cooks in a tomato sauce with ginger, garlic, turmeric and cumin. All from one pan, with chicken that
Asian staple combo: ginger improves rice digestion
50 min Dairy-freeGluten-free
EnergyMuscle GainImmune System
361 kcal 32g protein View recipe → →
21 Medium West African Jollof Rice with Chicken
An iconic West African dish with slow-cooked rice in rich tomato sauce, spiced with ginger, garlic and cayenne. The chicken becomes tender a
Capsaicin increases curcumin absorption
65 min Dairy-freeGluten-free
EnergyImmune SystemMuscle Gain
575 kcal 55g protein View recipe → →
10 Easy West African Oat Cake with Baobab and Peanut
Inspired by West African peanut cakes, this breakfast version combines oats with baobab powder, peanut butter, and mashed banana. Six sturdy
Perfect breakfast combination for sustained energy
30 min Dairy-freePescatarian
Immune SystemSkin & HairEnergy
557 kcal 17g protein View recipe → →
15 Easy West African Peanut Stew with Chicken and Sweet Potato
A heartwarming West African stew with rich peanut sauce, tender chicken and sweet potato. Ginger and cayenne provide depth and warmth.
Fat-soluble capsaicin is better absorbed with olive oil
55 min Dairy-freeGluten-free
EnergyMuscle Gain
810 kcal 68g protein View recipe → →
8 Easy White Fish Coconut Curry with Tomato
Tender white fish in a golden coconut-tomato sauce with turmeric, ginger and garlic. Served with rice — a mild curry that's on the table wit
Allicin + gingerols: complementary bioactive action
30 min Dairy-freeGluten-free
Anti-inflammatoryDigestionHeart
640 kcal 36g protein View recipe → →
2 Easy Whole Wheat Naan with Garlic
Soft naan from whole wheat flour, yogurt and fresh coriander. The yogurt in the dough gives that typical springy texture, the garlic oil aft
Aglio e olio: allicin + oleocanthal via complementary biochemical pathways
87 min Nut-freePescatarian
EnergyDigestion
283 kcal 9g protein View recipe → →
7 Easy Whole Wheat Wrap with Chicken, Avocado and Hummus
A nutritious wrap filled with grilled chicken breast, creamy avocado, hummus and fresh vegetables. Ideal for meal prep: prepare multiple wra
2.6x more lycopene absorption from salad/salsa
25 min Dairy-freeNut-free
Muscle GainEnergyGeneral Wellness
657 kcal 62g protein View recipe → →
3 Easy Yogurt Ranch Dressing
The world's most popular dressing, but with Greek yogurt instead of mayonnaise and sour cream. Fresh, herby and creamy with dill, chives and
Acetic acid preserves allicin and extends shelf life
10 min Gluten-freeLow Carb
DigestionMuscle GainWeight Loss
30 kcal 3g protein View recipe → →
12 Easy Zaalouk - Moroccan Eggplant Salad
Zaalouk is a classic Moroccan mezze of roasted eggplant and tomato, seasoned with garlic, cumin and paprika. Perfect as a dip, side dish or
Chlorogenic acid + allicin: complementary NF-κB modulation
50 min Dairy-freeGluten-free
HeartAnti-inflammatoryDigestion
165 kcal 3g protein View recipe → →
4 Medium Zucchini Chips with Sesame and Garlic
Wafer-thin zucchini slices, slowly dried in the oven until truly crisp. Lightly brushed with olive oil, scattered with toasted sesame seeds
Better absorption of lutein and zeaxanthin
170 min Dairy-freeGluten-free
Weight LossDigestionEnergy
45 kcal 2g protein View recipe → →
4 Easy Zucchini Chips with Za'atar and Olive Oil
Thin zucchini slices brushed with olive oil, sprinkled with za'atar, garlic powder and sea salt, slowly crisped in the oven. Simple, low-car
Better absorption of lutein and zeaxanthin
35 min Dairy-freeGluten-free
Weight LossDigestionGeneral Wellness
82 kcal 2g protein View recipe → →
5 Easy Zucchini Chocolate Muffins
Irresistibly moist chocolate muffins where zucchini provides extra moisture. No one will guess there's vegetable inside!
Maple minerals + β-glucan for energy and blood sugar
45 min Dairy-freeNut-free
DigestionEnergyWeight Loss
135 kcal 4g protein View recipe → →
5 Easy Zucchini Pancakes with Feta and Spring Onion
Savory pancakes made from grated zucchini, eggs, feta and spring onion. Fried in olive oil until golden and crispy. Low in carbs, rich in pr
Better absorption of lutein and zeaxanthin
20 min Gluten-freeLow Carb
Weight LossEnergyMuscle Gain
225 kcal 15g protein View recipe → →