Dinner

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Ingredients
  • 1 large spaghetti squash, halved (around 3 kg)
  • salt and freshly ground black pepper plus more when creating fries Olive oil
  • 3 cups bread crumbs
  • 2 cups freshly grated Parmesan cheese, plus more for serving
  • 3 large eggs
  • 1 package ranch salad dressing
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
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Nutrients
  • Calories: 460
  • Carbohydrates: 59 g
  • Fat: 16 g
  • Fiber: 8 g
  • Protein: 24 g
  • Sodium: 1104 mg
  • Sugar: 13 g
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Ingredients
  • 1 pound fresh green beans, ends trimmed
  • 1/3 cup hummus
  • 3/4 cup breadcrumbs
  • 1/4 cup grated or crumbled Parmesan cheese (optional)
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Nutrients
  • Calories: 185
  • Carbohydrates: 26 g
  • Fat: 6 g
  • Fiber: 5 g
  • Protein: 10 g
  • Sodium: 361 mg
  • Sugar: 5 g
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Ingredients
  • 2 medium carrot
  • 1 small onion
  • 2 cloves garlic
  • 3 tbsp butter, salted
  • 3 large egg
  • 1/2 cup green peas, frozen
  • 4 cup Quinoa, cooked
  • 4 tablespoon soy sauce, low sodium
  • 1 tablespoon oyster sauce
  • 2 stalk green onion
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Nutrients
  • Calories: 266
  • Carbohydrates: 34 g
  • Fat: 10 g
  • Fiber: 5 g
  • Protein: 10 g
  • Sodium: 769 mg
  • Sugar: 4 g
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Ingredients
  • 6 cups Fresh Spinach Leaves trimmed, washed makes 2/3 cup (160g) packed cooked spinach
  • 3 large egg beaten
  • 1/2 cup Grated Mozzarella or a combo of parmesan and mozzarella
  • 1/4 cup chopped parsley or fresh herb of your choice (optional but recommended!)
  • 1 tsp Garlic powder
  • 1 tsp sea salt
  • 1 cup bread crumbs
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Nutrients
  • Calories: 104
  • Carbohydrates: 9 g
  • Fat: 5 g
  • Fiber: 1 g
  • Protein: 7 g
  • Sodium: 141 mg
  • Sugar: 1 g
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Ingredients
  • 1 kg lamb mince
  • 1 small brown onion, chopped
  • 2 garlic cloves, crushed
  • 1/2 teaspoon chili flakes
  • 1 tablespoon chopped fresh mint leaves
  • 1 tablespoon chopped fresh flat-leaf parsley leaves
  • 2 teaspoons mild paprika powder
  • 1/2 teaspoon ground ginger
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
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Nutrients
  • Calories: 366
  • Carbohydrates: 3 g
  • Fat: 30 g
  • Fiber: 1 g
  • Protein: 21 g
  • Sodium: 76 mg
  • Sugar: 1 g

Lamb Kofta – Lunch, Dinner

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Ingredients
  • 2 tablespoons olive oil or oil of choice
  • 1 pound boneless skinless chicken breasts, cut into ½-inch-thick slices
  • 2 cups broccoli florets
  • 1 large zucchini cut into slices
  • 1 medium bell peppers cut into ½-inch-thick slices
  • 1 medium yellow onion halved and cut into ½-inch-thick slices
  • 3-4 cloves garlic minced or crushed
  • 1 tablespoon Italian seasoning or your favorite seasoning blend
  • 1 teaspoon salt
  • ½ teaspoon black pepper
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Nutrients
  • Calories: 244
  • Carbohydrates: 10 g
  • Fat: 10 g
  • Fiber: 2 g
  • Protein: 28 g
  • Sodium: 627 mg
  • Sugar: 4 g
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Ingredients
  • 16 organic sausages (pork or beef or chicken)
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Nutrients
  • Calories: 390
  • Carbohydrates: 1 g
  • Fat: 34 g
  • Protein: 21 g
  • Sodium: 1006 mg
  • Sugar: 1 g
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Ingredients
  • 1 pound ground chicken or turkey
  • 1 large egg, lightly beaten
  • ½ cup grated Parmesan cheese
  • ½ cup fine dry whole-wheat breadcrumbs
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt
  • 10 pearl-size fresh mozzarella balls
  • 1 (28 ounces) can no-salt-added crushed tomatoes
  • ½ medium onion, grated
  • ¼ cup dry red wine
  • 2 cloves garlic, minced
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano
  • ¼ teaspoon salt
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Nutrients
  • Calories: 418
  • Carbohydrates: 12 g
  • Fat: 24 g
  • Fiber: 1 g
  • Protein: 38 g
  • Sodium: 673 g
  • Sugar: 1 g
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Ingredients
  • 1/4 cup (4 tablespoons) butter
  • 1/4 cup (4 tablespoons) honey
  • 2-3 cloves garlic, minced*
  • 1-2 tablespoons fresh squeezed lemon juice (or juice of half a lemon)
  • 4 wild caught salmon fillets (about 1/2 pound or 250 grams each), skin off or on
  • Lemon wedges (to serve)
  • Salt, to taste
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Nutrients
  • Calories: 690
  • Carbohydrates: 18 g
  • Fat: 45 g
  • Protein: 51 g
  • Sodium: 150 mg
  • Sugar: 18 g
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Ingredients
  • 1 tbsp coconut oil
  • 1/2 onion, chopped
  • 1/2 tsp Minced Garlic
  • 1/2 Celery Stalk, chopped
  • 1 Medium Carrot, chopped
  • 250g Sweet Potato/ Regular Potato, peeled and cut into 1cm cubes
  • 1 tbsp Curry Powder
  • 1 tsp Paprika powder
  • 1/2 tsp Cumin powder
  • 115g Dry Green Lentils
  • 1 1/2 cups Water
  • 1 Egg
  • 25g Dried Breadcrumbs/Fresh Breadcrumbs
  • 1 tbsp Oil (for frying patties)
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Nutrients
  • Calories: 278
  • Carbohydrates: 40 g
  • Fat: 9 g
  • Fiber: 7 g
  • Protein: 11 g
  • Sodium: 116 mg
  • Sugar: 5 g
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Ingredients
  • 1 whole chicken (about 4 pounds) at room temperature
  • Salt and pepper, to taste
  • 1 lemon, halved
  • 2 tablespoons butter
  • 2 tablespoons olive oil
  • 1/2 cup water
  • 2 bunches of watercress (optional), for garnish
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Nutrients
  • Calories: 918
  • Carbohydrates: 2 g
  • Fat: 75 g
  • Fiber: 0 g
  • Protein: 65 g
  • Sodium: 896 mg
  • Sugar: 0 g

Roast Chicken – lunch, dinner

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Ingredients
  • 1 bunch fresh kale (about 150g)
  • Olive oil spray
  • A pinch of salt
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Nutrients
  • Calories: 113
  • Carbohydrates: 13 g
  • Fat: 6 g
  • Fiber: 5 g
  • Protein: 6 g
  • Sodium: 204 mg
  • Sugar: 3 g

Air Fried Kale Crisps

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Ingredients
  • 1 tablespoon olive oil
  • 1 clove of garlic, minced
  • 4 zucchinis, spiralized with the skin on
  • ½ cup crumbled feta or parmesan cheese
  • 1 medium onion sliced
  • Salt and Pepper to taste
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Nutrients
  • Calories: 150
  • Carbohydrates: 10 g
  • Fat: 9 g
  • Fiber: 3 g
  • Protein: 9 g
  • Sodium: 564 mg
  • Sugar: 6 g
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Ingredients
  • 1 Large Cauliflower cut into small florets then put
  • into a food processor or cheese grater
  • 1 Onion cut into small pieces
  • 1 tablespoon of Olive oil
  • 1 clove garlic chopped
  • Pinch of Sea Salt
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Nutrients
  • Calories: 81
  • Carbohydrates: 18 g
  • Fat: 4 g
  • Fiber: 3 g
  • Protein: 3 g
  • Sodium: 75 mg
  • Sugar: 4 g
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Ingredients
  • 1 Large Broccoli cut into small florets
  • 2 tablespoons of Sesame Oil
  • 1 clove garlic chopped
  • 2 teaspoons finely chopped ginger
  • 1/8 cup oyster sauce
  • Pinch of Sea Salt
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Nutrients
  • Calories: 161
  • Carbohydrates: 8 g
  • Fat: 14 g
  • Fiber: 2 g
  • Protein: 3 g
  • Sodium: 616 mg
  • Sugar: 1 g
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