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My Saved Recipes

Calorie Needs Calculator

Age: Gender: Height (cm): Weight (kg): Activity Level: Goal:

Why Use a Calorie Calculator?

Knowing your daily calorie needs helps you make smarter food choices and better plan your meals.

Once you calculate your needs, you can select recipes from our platform that match your goal — whether it's fat loss, muscle gain, or simply maintaining balance.

Tip: After calculating, explore the My Menu page to build your personal plan!

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Coconut Chia Pudding (Overnight)

Light, nourishing, and rich in omega-3s.

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Ingredients (1 serving):

3 tbsp chia seeds
½ cup coconut milk (or any plant-based milk)
½ tsp vanilla extract
1 tsp maple syrup (optional)
Berries, banana slices, or shredded coconut for topping

Instructions:

In a jar or bowl, mix chia seeds, milk, vanilla, and syrup.
Stir well and let sit 5 min, then stir again to prevent clumping.
Cover and refrigerate overnight (or at least 2–3 hours).
Top with fruit before serving.

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Avocado Toast with a Twist

Balanced fats, fiber, and protein in 5 minutes.

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Ingredients:

1 slice whole grain or sourdough bread (toasted)
½ ripe avocado
Lemon juice, salt, pepper
Optional toppings: hemp seeds, sliced radish, poached egg, chili flakes

Instructions:

Smash avocado with lemon juice, salt, and pepper.
Spread on toast and top as you like.
Add seeds or a drizzle of olive oil for healthy fats

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Sweet Quinoa Breakfast Bowl

A warm, protein-rich alternative to oatmeal.

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Ingredients (1 serving):

½ cup cooked quinoa
½ banana (mashed or sliced)
½ tsp cinnamon
1 tsp nut butter (almond, peanut)
Splash of oat milk
Handful of blueberries or other fruit

Instructions:

Warm quinoa in a pan with a bit of oat milk and cinnamon.
Stir in mashed banana and cook for 2–3 minutes.
Top with nut butter and berries.

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Savory Chickpea Pancakes with Avocado & Lemon-Tahini Drizzle

High-protein, gluten-free, plant-based)
A fresh and filling breakfast alternative that’s light, nourishing, and perfect for slow mornings or meal prep days. Chickpea flour creates a protein-rich, naturally gluten-free base that pairs beautifully with creamy avocado and zesty tahini.

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Ingredients (for 1–2 servings):For the pancakes:

½ cup chickpea flour
⅓ cup water
1 tbsp olive oil
Pinch of salt
½ tsp turmeric
½ tsp ground cumin
Optional: handful of chopped spinach or herbs

Toppings:

½ avocado, sliced
Handful of arugula or greens
1 tsp sesame or hemp seeds (optional)

Lemon-Tahini Drizzle:

1 tbsp tahini
Juice of ½ lemon
1 tbsp warm water
Pinch of garlic powder

🍳 Instructions:In a bowl, whisk together chickpea flour, water, olive oil, and spices. Let the batter rest for 5 minutes.
Heat a non-stick pan with a touch of oil. Pour the batter and spread slightly. Cook each side for 2–3 minutes until golden.
In a small bowl, mix the sauce ingredients until creamy and pourable.
Serve pancakes warm, topped with greens, avocado slices, drizzle of tahini, and a sprinkle of seeds.

Why we love it:

High in plant protein
Naturally gluten-free
Energizing but not heavy
Super customizable — add roasted veggies, hummus, or poached egg if desired

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Sweet Potato Breakfast Bowl

Great for gentle energy and digestion!

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Ingredients:

½ baked sweet potato
1 small banana
1 tbsp almond butter
Pinch of cinnamon
1 tbsp granola or chopped walnuts
1 tsp hemp or flax seeds

Instructions:

Mash the sweet potato and banana together.
Stir in almond butter and cinnamon.
Top with crunchy granola, seeds, and enjoy warm or cold.

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Lemon Herb Grilled Chicken Bowl

Protein-rich, fresh, and energizing.

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Ingredients:

1 grilled chicken breast (sliced)
½ cup cooked quinoa
Mixed greens (arugula, spinach)
Cherry tomatoes, cucumber slices
Dressing: olive oil, lemon juice, fresh herbs, salt

Instructions:
Assemble all ingredients in a bowl. Top with lemon-herb dressing. Serve warm or chilled.

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Baked Salmon with Steamed Greens & Sweet Potato

Healthy fats + complex carbs = long-lasting energy without heaviness.

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Ingredients:

1 salmon fillet
½ medium sweet potato (baked or steamed)
Steamed broccoli and zucchini
Olive oil, garlic, lemon zest, black pepper

Instructions:
Season salmon and bake at 190°C for 15–18 mins. Serve with sweet potato and steamed greens.

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Turkey & Hummus Wrap

Great for a light dinner or quick office lunch.

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Ingredients:

1 whole grain tortilla or flatbread
3–4 slices cooked turkey breast
2 tbsp hummus
Shredded lettuce, cucumber, shredded carrot
Optional: fresh mint or parsley

Instructions:
Spread hummus, layer turkey and veggies, roll up tightly. Slice in half and enjoy!

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Mediterranean Chicken Stir-Fry

Balanced, flavorful, and satisfying without being too heavy.

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Ingredients:

Diced chicken breast
Bell peppers, onion, zucchini
Olive oil, oregano, garlic, lemon
Optional: feta cheese or olives for topping
Serve with: brown rice or millet

Instructions:
Sauté chicken with garlic and herbs, add vegetables, cook until tender. Serve over grains and top with optional feta.

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Shrimp & Zucchini Noodles with Garlic-Lemon Sauce

A refreshing, low-carb, protein-rich dish perfect for a light dinner.

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Ingredients:

200 g medium shrimp (peeled and deveined)
2 medium zucchinis (spiralized into zoodles)
2 cloves garlic (minced)
Juice of ½ lemon
1 tbsp olive oil
1 tsp chili flakes (optional)
Fresh parsley (for garnish)
Salt & pepper to taste

Instructions:

In a large pan, heat olive oil and sauté garlic for 1 min.
Add shrimp and cook 2–3 min per side until pink.
Squeeze in lemon juice and add chili flakes.
Add zucchini noodles, toss everything gently (cook 1–2 min max — zoodles should remain slightly crisp).
Season and garnish with parsley.
Serve immediately. Optional: top with crushed nuts or grated lemon zest.

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Quinoa Salad with Tuna

Perfect for a light lunch or post-workout dinner. Packed with healthy fats, protein, and fiber.

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Ingredients:

100 g cooked quinoa
150 g tuna
1 cucumber
6–8 cherry tomatoes (halved)
1 tbsp olive oil
1 tsp lemon juice
A handful of arugula or baby spinach
Salt & pepper to taste
Optional: sesame seeds for topping

Instructions:

In a bowl, combine cooked quinoa, cherry tomatoes, cucumber and arugula.
Add tuna.
Drizzle with olive oil and lemon juice.
Season with salt and pepper.
Toss gently and top with sesame seeds if desired.
Serve chilled or at room temperature.

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Coconut-Date Energy Balls

Rich in fiber & natural sugars — perfect for midday energy lift.

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Ingredients (makes ~10 balls):

1 cup soft Medjool dates (pitted)
½ cup unsweetened shredded coconut
¼ cup raw almonds or walnuts
1 tbsp chia seeds
1 tsp vanilla extract
Pinch of sea salt

Instructions:

Blend all ingredients in a food processor until sticky dough forms.
Roll into small balls and refrigerate for at least 20 minutes.

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Dark Chocolate Tahini Toast

A grounding, satisfying sweet bite in under 5 minutes.

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Ingredients (1 serving):

1 slice whole grain or seed bread
1 tbsp tahini
1 tsp dark chocolate chips (or shaved 85% chocolate)
Optional: banana slices, hemp seeds

Instructions:

Toast bread, spread tahini.
Sprinkle chocolate and toppings.
Let the heat slightly melt the chocolate.

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Avocado Rice Cakes with Seeds

Loaded with healthy fats and crunch. Great post-workout snack.

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Ingredients (1–2 servings):

2 brown rice cakes
½ ripe avocado
1 tsp lemon juice
Sea salt, black pepper
Sprinkle of sesame and sunflower seeds

Instructions:

Smash avocado with lemon juice and season.
Spread on rice cakes, top with seeds.

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Crispy Chickpea Snack Bowl

Crunchy, protein-rich and super addictive (in a good way)

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Ingredients:

1 can chickpeas (rinsed & dried)
1 tbsp olive oil
½ tsp smoked paprika
¼ tsp garlic powder
Salt to taste

Instructions:

Toss chickpeas with oil and spices.
Bake at 200°C (392°F) for 25–30 mins until golden & crispy.

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Frozen Banana Bites with Dark Chocolate & Almond Butter

Health Benefit:
These bites satisfy sweet cravings while providing potassium, healthy fats, and antioxidants — a great treat for post-workout recovery or mood balance.

Macros (1 portion): Calories: ~90 kcal Protein: ~1.5 g Fat: ~5.5 g Carbohydrates: ~9 g Fiber: ~1.2 g Sugar: ~5.5 g

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Ingredients:

2 ripe bananas
2–3 tbsp natural almond butter (or peanut butter)
½ cup dark chocolate chips
1 tsp coconut oil (optional, for smoother melting)
Sea salt or crushed nuts (optional, for topping)

Instructions:

Slice bananas into ½-inch thick rounds.
Spread a small amount of almond butter between two banana slices to make a “banana sandwich.”
Place the banana bites on a tray lined with parchment paper and freeze for 30 minutes.
Meanwhile, melt the dark chocolate chips with coconut oil (if using) until smooth.
Dip each frozen banana sandwich halfway into the chocolate. Sprinkle with sea salt or crushed nuts if desired.
Return to the freezer for another 10–15 minutes. Store in an airtight container in the freezer.

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Savory Greek Yogurt Dip with Veggie Sticks

Health Benefit:
This protein-rich dip helps support muscle recovery and keeps you feeling satisfied between meals.
Macros (1 portion):
Calories: ~120 kcal Protein: ~10 g Fat: ~4.5 g Carbohydrates: ~10 g Fiber:~2–3 g Sugar: ~6 g

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Ingredients:

1 cup plain Greek yogurt (unsweetened, full-fat or low-fat)
1 garlic clove, minced
1 tbsp lemon juice
1 tsp dried dill or fresh chopped dill
Salt and pepper to taste
Sliced veggies (carrots, cucumber, bell pepper, celery) for dipping

Instructions:

In a small bowl, combine yogurt, garlic, lemon juice, dill, salt, and pepper.
Mix well and refrigerate for 15 minutes to let flavors develop.
Serve with colorful raw veggie sticks.

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Morning Citrus-Ginger Wake-Up Tonic

Gently energizes, boosts digestion, and rehydrates after sleep.

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Ingredients:

1 chamomile tea bag
½ tsp culinary dried lavender
1 cup hot water
½ cup warm oat or coconut milk
Dash of vanilla extract (optional)

Instructions:
Steep tea and lavender in hot water for 5–7 mins. Strain and mix with frothed milk. Sweeten if desired.

🌙 A cozy, comforting ritual for winding down.

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Midday Calm Mint & Cucumber Water

Hydrates and refreshes with a cooling, calming effect.

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Ingredients:

1 liter filtered water
5 fresh mint leaves
4–5 cucumber slices
Juice of ¼ lime

Instructions:
Combine ingredients in a pitcher and chill for 30 minutes before drinking. Enjoy throughout the day.

💧 Perfect for warm days, meetings, or mid-afternoon overwhelm.

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Afternoon Golden Milk (Stress-Relief Blend)

Anti-inflammatory, grounding, and soothing — ideal for emotional reset.

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Ingredients:

1 cup unsweetened almond or oat milk
½ tsp turmeric powder
Pinch of black pepper
¼ tsp cinnamon
1 tsp maple syrup or honey
½ tsp coconut oil (optional)

Instructions:
Heat milk gently and whisk in the rest. Do not boil. Sip slowly with intention.

🧘 Soothes nerves and supports the nervous system.

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Evening Lavender Chamomile Tea Latte

Calms the mind, signals rest, and improves sleep quality.

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Ingredients:

1 chamomile tea bag
½ tsp culinary dried lavender
1 cup hot water
½ cup warm oat or coconut milk
Dash of vanilla extract (optional)

Instructions:
Steep tea and lavender in hot water for 5–7 mins. Strain and mix with frothed milk. Sweeten if desired.

🌙 A cozy, comforting ritual for winding down.

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Strawberry Basil Sparkling Refresher

Strawberries are rich in antioxidants and vitamin C, which boost immunity and skin health. Basil supports digestion and has a calming effect. A fun and nourishing alternative to sugary sodas.

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Ingredients:

5–6 fresh strawberries, sliced
3–4 fresh basil leaves
1 tsp honey or agave syrup (optional)
1/2 lime, juiced
Sparkling water (about 1 cup)
Ice cubes

Instructions:

Muddle the strawberries and basil in a glass or shaker until juicy.
Add lime juice and honey (if using), and mix well.
Fill a glass with ice, pour the mixture in, and top with sparkling water.
Stir gently and garnish with a basil leaf or strawberry slice.

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Pineapple Ginger Iced Tea

This tropical iced tea is rich in vitamin C, antioxidants, and anti-inflammatory compounds. Pineapple supports digestion and immunity, while ginger improves gut health and boosts metabolism. Green tea adds a gentle energy lift and aids fat burning — ideal for summer detox and refreshment.

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Ingredients:

2 cups fresh pineapple chunks (or 1 cup 100% pineapple juice)
1 inch fresh ginger root, peeled and sliced
2 green tea bags
3 cups hot water
1 tsp honey or maple syrup (optional)
Ice cubes
Fresh mint leaves for garnish (optional)

Instructions:

Brew green tea with hot water and sliced ginger. Let steep for 5–7 minutes.
Remove tea bags and let the tea cool slightly.
In a blender, blend pineapple chunks until smooth.
Strain the juice if needed, then mix it with the cooled tea.
Add honey or syrup if desired. Chill in the fridge or serve over ice.
Garnish with mint or a pineapple slice.

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Creamy Oatmeal with Banana & Almond Butter

Why it helps:
Whole grain oatmeal is slowly digested, stabilizing blood sugar. Bananas are a natural source of magnesium, and almonds are a source of brain-healthy fats

Macros per serving (approx):

Calories: 306 kcal
Protein: 6.6 g
Fat: 12.2 g
Carbohydrates: 43.8 g

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Ingredients (1 serving):

½ cup rolled oats
1 cup oat or almond milk
½ banana, sliced
1 tbsp almond butter
Pinch of cinnamon
Optional: flax seeds, maple syrup

Instructions:

Cook oats in plant milk over low heat until creamy.
Stir in cinnamon.
Top with banana slices and almond butter.
Add flax or sweetener if desired.

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Warm Sweet Potato & Lentil Bowl with Tahini Dressing

Why it helps:
Sweet potatoes are a source of vitamin B6, which helps regulate serotonin. Red lentils are rich in iron and protein, and tahini contains calming magnesium.

Total Calories (per 2 servings): 451 kcal
Per serving: ~225 kcal

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Ingredients (2 servings):

1 medium sweet potato, cubed
½ cup cooked red lentils
1 handful spinach or kale
1 tbsp olive oil
Salt, turmeric, cumin

Tahini Dressing:

1 tbsp tahini
Juice of ½ lemon
Warm water to thin
Pinch of garlic powder

Instructions:

Roast sweet potato cubes with olive oil and spices (25 min at 180°C).
Cook lentils until soft.
Sauté greens lightly.
Combine all, drizzle with tahini dressing.

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Miso Soup with Tofu & Brown Rice Noodles

Why it helps:
Miso is a fermented product that supports the gut, and therefore the psycho-emotional state. The seaweed and tofu broth is light but soothing.

Total Calories (per 2 servings): 367 kcal
Per serving: ~184 kcal

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Ingredients (2 servings):

2 tbsp white or yellow miso paste
3 cups warm water (not boiling!)
100 g tofu, cubed
1 serving cooked brown rice noodles
1 tsp grated ginger
A few pieces wakame (optional)
Scallions or sesame oil for topping

Instructions:

Warm water in pot (do not boil).
Dissolve miso in a cup with warm water, then stir into pot.
Add tofu, wakame, and ginger — simmer gently 5–7 min.
Add noodles before serving. Top with sesame oil or green onion.

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Dark Chocolate & Date Energy Bites with Walnuts

Why it helps:
These balls are a real "hormone hug":

Dates are a natural source of glucose, which quickly feeds the brain and improves mood
Dark chocolate (70%+) stimulates the production of serotonin
Walnuts are a source of omega-3, which reduces anxiety
Cocoa is rich in magnesium and flavonoids, which reduce stress

Nutrition per 1 ball (out of 10):

Calories: 117 kcal
Protein: 1.8 g
Fat: 4.8 g
Carbohydrates: 19.7 g

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Ingredients (makes ~10 small balls):

1 cup soft Medjool dates (pitted)
½ cup walnuts
2 tbsp raw cacao powder
1 tbsp dark chocolate chips (optional)
Pinch of sea salt
Optional: cinnamon or vanilla extract

Instructions:

Blend all ingredients in a food processor until sticky and combined.
Roll into bite-sized balls.
Chill in fridge for 20–30 minutes.
Store in an airtight container for up to a week.

Serving Tip:
Enjoy 1–2 as an afternoon pick-me-up with a calming tea like chamomile or tulsi.

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Creamy Broccoli & Cashew Soup

Nourishing, grounding, and full of nutrients that support your nervous system.

Nutrition (per serving):

Calories: ~280 kcal
Protein: 9 g
Fat: 13 g
Carbs: 30 g
Rich in: Magnesium, B-vitamins, fiber

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Ingredients (2 servings):

300 g broccoli (fresh or frozen)
1 medium potato (approx. 150 g)
½ onion
1 garlic clove
400 ml water or vegetable broth
30 g raw cashews (soaked for 2+ hours)
1 tsp olive oil
Salt & pepper to taste
Optional: squeeze of lemon for brightness

🥣 Instructions:

Heat olive oil in a pot, sauté onion and garlic until soft.
Add chopped potato and broccoli. Pour in broth or water.
Simmer until vegetables are tender (about 12–15 minutes).
Add soaked cashews and blend everything until smooth.
Season with salt, pepper, and lemon juice if desired.

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Nourishing Dark Chocolate Brownies

A feel-good dessert made with real ingredients to support your mood and mind.

Nutrition (per brownie):

Calories: ~160 kcal
Protein: 4 g
Fat: 11 g
Carbs: 12 g
Rich in: Antioxidants, magnesium, healthy fats

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Ingredients (8 small brownies):

100 g dark chocolate (70%+)
2 tbsp cocoa powder
2 eggs
100 g almond flour (or oat flour)
2 tbsp olive oil or coconut oil
3 tbsp maple syrup or honey
1 tsp vanilla extract
Pinch of sea salt
Optional: handful of walnuts or dark chocolate chips

🥣 Instructions:

Preheat oven to 175°C (350°F).
Melt dark chocolate with oil. Let cool slightly.
In a bowl, whisk eggs, sweetener, and vanilla.
Add melted chocolate, cocoa powder, almond flour, and salt. Mix until smooth.
Pour into a small baking dish lined with parchment.
Bake for 15–18 minutes. Let cool before slicing.

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Omelette Wrap with Spinach and Feta

This breakfast helps balance blood sugar, keeps you full longer, and supports a healthy metabolism.

Nutritional Info (approximate per 1 serving):

Calories: 340 kcal
Protein: 19g
Carbs: 20g
Fats: 21g
Fiber: 3g

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Ingredients (1 serving):

2 eggs
1 tsp olive oil
1 small whole wheat lavash (approx. 50g)
1/2 cup fresh spinach (30g)
30g feta cheese (crumbled)
Salt & pepper to taste
Optional: pinch of oregano or chili flakes

Instructions:

Heat olive oil in a non-stick pan over medium heat.
Add spinach and sauté for 1–2 minutes until wilted.
Beat the eggs, season with salt and pepper, and pour over the spinach.
Cook until set (you can fold it slightly for thickness).
Place the omelette in the middle of the lavash, sprinkle with crumbled feta.
Roll into a wrap. Serve warm.

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Banana Pancakes - Healthy & Flourless

These banana pancakes are gluten-free, high in fiber, and contain no added sugar.

Nutritional Info (approximate per 1 serving without toppings):

Calories: 290 kcal
Protein: 13g
Carbs: 28g
Fats: 14g
Fiber: 3g

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Ingredients (1 serving):

1 ripe banana (medium)
2 eggs
1 tbsp oat flour (or blended oats)
1/2 tsp cinnamon
1 tsp coconut oil for frying
Optional: berries or Greek yogurt for topping

Instructions:

Mash the banana in a bowl. Add eggs and oat flour. Mix until smooth.
Heat coconut oil in a pan over medium heat.
Pour small portions into the pan to form pancakes.
Cook 2–3 minutes per side until golden.
Serve with fresh berries or a spoon of Greek yogurt (optional).

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Savory Oatmeal Crêpe with Cream Cheese & Smoked Salmon

This savory breakfast is rich in omega-3s, protein, and complex carbs, making it ideal for brain and heart health.

Nutritional Info (approximate per 1 serving):

Calories: 320 kcal
Protein: 20g
Carbs: 18g
Fats: 18g
Fiber: 2g

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Ingredients (1 serving):

3 tbsp oat flour (or ground oats)
1 egg
2 tbsp milk (plant or dairy)
Pinch of salt
1 tsp olive oil (for the pan)
1 tbsp cream cheese (light)
40g smoked salmon
Fresh dill or arugula to garnish

Instructions:

Mix oat flour, egg, milk, and a pinch of salt into a smooth batter. Let rest 5 min.
Heat olive oil in a non-stick pan. Pour in batter and swirl to form a thin crêpe.
Cook 2–3 min on each side until lightly golden.
Spread cream cheese, top with smoked salmon, and garnish.
Fold in half or roll up. Serve warm or cold.

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Chicken Roll Stuffed with Spinach and Sun-Dried Tomatoes + Quinoa with Herbs

High in lean protein and iron, this dish helps maintain muscle tone and energy levels.

Calories: 470 kcal ( per portion)
Macros: Protein: 45g | Carbs: 26g | Fats: 20g | Fiber: 3g

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Ingredients (2 servings):
For the Chicken Roll:

2 chicken breasts (about 300 g total)
1 cup fresh spinach
4–5 sun-dried tomatoes (in oil, drained and chopped)
1 tsp olive oil
Salt & black pepper
Dried oregano or basil (optional)

For the Quinoa Side:

½ cup quinoa
1 cup water
1 tsp olive oil
Juice of ½ lemon
Fresh parsley, chopped

Directions:

Preheat oven to 190°C (375°F).
Butterfly the chicken breasts and pound slightly to even thickness.
Sauté spinach in olive oil for 1–2 minutes until wilted.
Spread spinach and chopped sun-dried tomatoes over each breast, roll tightly, and secure with toothpicks.
Place in a baking dish, season with salt, pepper, and herbs. Bake for 25–30 minutes.
While baking, cook quinoa with 1 cup water. Once done, fluff with a fork, add olive oil, lemon juice, and parsley.
Slice chicken rolls and serve with quinoa on the side.

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Slow-Cooked Veal Stew with Root Vegetables

Veal is a great source of high-quality protein and B-vitamins for energy and metabolism. Paired with root vegetables, this hearty dish supports immunity and sustained fullness without spiking blood sugar.

Calories: 520 kcal
Macros: Protein: 42g | Carbs: 28g | Fats: 26g | Fiber: 5g

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Ingredients (2–3 servings):

300 g veal (cut into chunks)
1 medium carrot, chopped
1 parsnip, chopped
1 small onion, diced
1 tbsp olive oil
1 garlic clove, minced
1 cup low-sodium vegetable or beef broth
1 tsp thyme
Salt & black pepper
Fresh parsley (for garnish)

Optional side: ½ cup mashed sweet potatoes (boiled & mashed with 1 tsp olive oil)
Directions:

Heat olive oil in a pot and brown the veal pieces on all sides. Remove and set aside.
In the same pot, sauté onion and garlic until soft. Add carrots, parsnip, and veal back.
Pour in broth, season with thyme, salt, and pepper.
Cover and simmer on low heat for 1.5–2 hours until veal is tender.
Serve with mashed sweet potatoes and garnish with parsley.

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Baked Almond-Chia Granola Clusters

This oven-baked granola is rich in fiber, plant-based protein, and healthy fats, making it a perfect energy-boosting snack. Almonds and chia seeds support heart health and brain function, while oats provide slow-digesting carbs to keep you full and focused.

Nutrition per serving (~40g):

Calories: 190
Protein: 4g
Fat: 10g
Carbs: 20g
Fiber: 3g

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Ingredients (makes ~6 servings):

1½ cups rolled oats (135g)
½ cup chopped almonds
2 tbsp chia seeds
¼ cup unsweetened shredded coconut
1½ tbsp coconut oil (melted)
2 tbsp maple syrup or honey
½ tsp cinnamon
A pinch of sea salt
Optional: 1 tsp vanilla extract

Instructions:

Preheat the oven to 160°C (320°F). Line a baking tray with parchment paper.
In a large bowl, mix oats, almonds, chia, coconut, cinnamon, and salt.
In a small bowl, combine melted coconut oil, syrup/honey, and vanilla.
Pour wet into dry and mix until well coated.
Spread onto the tray, gently press down for chunky clusters.
Bake for 22–25 minutes, stirring once halfway through. Let cool completely for crunch.

Serving Tip:
Enjoy on its own, with plant-based yogurt, or sprinkled over smoothie bowls.

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Carrot-Hummus Mini Wraps

These savory wraps combine fiber-rich veggies with creamy hummus for a snack that supports gut health and stable energy levels. Carrots provide beta-carotene, while whole grain wraps contribute complex carbs for sustained focus.

Nutrition per serving:

Calories: 140
Protein: 4g
Fat: 6g
Carbs: 18g

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Ingredients (2 servings):

2 mini whole grain wraps or tortillas
4 tbsp hummus
1 medium carrot, grated
½ red bell pepper, sliced
½ tsp ground cumin (optional)
Fresh parsley or cilantro

Instructions:

Spread hummus evenly on each wrap.
Top with grated carrot, bell pepper, herbs, and cumin.
Roll tightly and cut in half. Enjoy as a light and crunchy snack!

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Cottage Cheese & Cucumber Rice Rolls

These refreshing rolls are rich in hydrating vegetables and high-protein cottage cheese, making them a light but satisfying snack. Avocado adds healthy fats, while mint aids digestion and refreshes your senses.

Nutrition per serving:

Calories: 165
Protein: 10g
Fat: 6g
Carbs: 18g

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Ingredients (2 servings):

4 rice paper wrappers
100 g (about ½ cup) cottage cheese
½ avocado, thinly sliced
1 small cucumber, thinly sliced
Fresh mint or basil leaves
A squeeze of lemon juice

Instructions:

Soak rice wrappers in warm water for 20 seconds until soft.
Layer with cottage cheese, avocado, cucumber, and herbs.
Roll tightly and slice in half. Serve chilled for extra freshness.

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Coconut Yogurt Parfait with Granola & Kiwi

Supports gut health with probiotics, high in fiber and antioxidants.

🔥 Nutrition:
Calories: 280 kcal
Protein: 7g | Carbs: 30g | Fat: 12g

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Ingredients:

½ cup coconut yogurt (or Greek)
¼ cup granola (preferably low-sugar)
1 kiwi, sliced
1 tbsp shredded coconut
1 tsp chia seeds
1 tsp honey (optional)

Instructions:

In a glass, layer yogurt, granola, kiwi.
Top with chia, shredded coconut, and drizzle with honey.

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Sweet Potato Breakfast Hash with Egg

Rich in complex carbs and beta-carotene for energy and skin health. Keeps you full for long.

🔥 Nutrition:
Calories: 340 kcal
Protein: 11g | Carbs: 35g | Fat: 18g

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Ingredients:

1 small sweet potato, diced
1 egg
½ red bell pepper, chopped
¼ red onion, chopped
1 tsp olive oil
Salt, pepper, paprika to taste
Fresh herbs (parsley or cilantro)

Instructions:

Sauté sweet potato in olive oil until soft.
Add pepper and onion, cook 5–7 more mins.
Make space and crack in egg. Cover and cook to desired doneness.
Sprinkle herbs before serving.

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Protein Waffles

High in protein, low in sugar. Great for metabolism and muscle maintenance.

🔥 Nutrition (per serving):
Calories: 310 kcal
Protein: 20g | Carbs: 26g | Fat: 14g

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Ingredients (for 2 waffles):

½ cup oats
¼ cup cottage cheese
2 eggs
½ banana
½ tsp baking powder
Cinnamon to taste

Instructions:

Blend all ingredients until smooth.
Pour into preheated waffle maker.
Cook until golden and crisp.
Top with berries or Greek yogurt.

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Banana Peanut Butter Smoothie

Great for busy mornings. Boosts energy and keeps blood sugar stable.

🔥 Nutrition:
Calories: 360 kcal
Protein: 15g | Carbs: 38g | Fat: 17g

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Ingredients:

1 ripe banana
1 tbsp natural peanut butter
½ cup Greek yogurt or plant-based yogurt
½ cup oat milk or almond milk
½ tsp cinnamon
Ice cubes (optional)

Instructions:

Blend all ingredients until smooth.
Add ice for a thicker texture.

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Salmon & Avocado Sushi Bowl

Omega-3 rich, supports brain and heart health. Low-glycemic, satisfying and fresh.

🔥 Nutrition:
Calories: 430 kcal
Protein: 26g | Carbs: 35g | Fat: 21g

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Ingredients:

½ cup cooked jasmine rice or sushi rice
100g cooked or raw sushi-grade salmon (or tofu)
¼ avocado, sliced
½ cucumber, thinly sliced
1 tsp sesame seeds
1 tsp soy sauce or tamari
Optional: seaweed strips, pickled ginger

Instructions:

Assemble rice, salmon, avocado, cucumber in a bowl.
Drizzle soy sauce, sprinkle sesame seeds.
Add toppings like seaweed or ginger.

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Quinoa Stuffed Bell Peppers

Complete plant protein, rich in iron, colorful & antioxidant-rich.

🔥 Nutrition (1 stuffed pepper):
Calories: 260 kcal
Protein: 10g | Carbs: 30g | Fat: 10g

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Ingredients:

2 bell peppers, halved & deseeded
¾ cup cooked quinoa
¼ cup canned black beans
2 tbsp corn
2 tbsp tomato paste or salsa
Spices: cumin, paprika, salt
Optional: grated cheese for topping

📝 Instructions:

Mix quinoa, beans, corn, salsa, spices.
Fill peppers, top with cheese if desired.
Bake at 180°C / 350°F for 20–25 min.

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Tofu Stir-Fry with Broccoli & Brown Rice

Protein + fiber + minerals. Great for plant-based muscle support and gut health.

🔥 Nutrition:
Calories: 420 kcal
Protein: 22g | Carbs: 35g | Fat: 18g

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Ingredients:

100g firm tofu, cubed
1 cup broccoli florets
½ red bell pepper, sliced
1 tsp sesame oil
1 tbsp soy sauce
1 tsp rice vinegar or lime juice
Cooked brown rice to serve

Instructions:

Pan-fry tofu until golden.
Add broccoli & pepper, cook 5–7 min.
Add sauce, serve over rice.

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Creamy Chickpea & Spinach Coconut Curry

Anti-inflammatory, hormone-friendly fats, satisfying for dinner.

🔥 Nutrition:
Calories: 390 kcal
Protein: 12g | Carbs: 35g | Fat: 20g

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Ingredients:

½ can chickpeas (drained)
1 cup spinach
¼ chopped onion
1 tsp olive oil
½ tsp turmeric, ½ tsp curry powder
¼ cup canned coconut milk
¼ cup vegetable broth or water

Instructions:

Sauté onion, add spices, chickpeas.
Pour in coconut milk + broth, simmer 10 min.
Stir in spinach at the end. Serve with rice or quinoa.

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One-Pan Chicken with Zucchini & Cherry Tomatoes

High protein, low carb, anti-inflammatory. Simple and meal-prep friendly.

🔥 Nutrition:
Calories: 340 kcal
Protein: 30g | Carbs: 8g | Fat: 20g

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Ingredients:

1 chicken breast (120–150g), diced
1 small zucchini, sliced
½ cup cherry tomatoes
1 tsp olive oil
Salt, pepper, oregano
Optional: garlic powder or fresh herbs

Instructions:

Heat olive oil, sauté chicken until golden.
Add zucchini & tomatoes, cook for 7–10 min.
Season and serve warm.

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Lentil & Veggie Wrap with Tahini Sauce

Plant-based protein + fiber = blood sugar balance & sustained energy.

🔥 Nutrition:
Calories: 380 kcal
Protein: 17g | Carbs: 42g | Fat: 14g

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Ingredients:

1 whole wheat wrap
½ cup cooked green lentils
¼ cup grated carrot
¼ sliced red cabbage
Handful of spinach
1 tbsp tahini + lemon juice + water for sauce

Instructions:

Mix tahini with lemon juice + water for a drizzle.
Fill wrap with all veggies and lentils.
Drizzle tahini sauce, roll and slice.

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