View Ingredients
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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
x
Nutrients
  • Calories: 460
  • Carbohydrates: 59 g
  • Fat: 16 g
  • Fiber: 8 g
  • Protein: 24 g
  • Sodium: 1104 mg
  • Sugar: 13 g
View Ingredients
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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)
x
Nutrients
  • Calories: 185
  • Carbohydrates: 26 g
  • Fat: 6 g
  • Fiber: 5 g
  • Protein: 10 g
  • Sodium: 361 mg
  • Sugar: 5 g
View Ingredients
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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
x
Nutrients
  • Calories: 266
  • Carbohydrates: 34 g
  • Fat: 10 g
  • Fiber: 5 g
  • Protein: 10 g
  • Sodium: 769 mg
  • Sugar: 4 g
View Ingredients
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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
x
Nutrients
  • Calories: 104
  • Carbohydrates: 9 g
  • Fat: 5 g
  • Fiber: 1 g
  • Protein: 7 g
  • Sodium: 141 mg
  • Sugar: 1 g
View Ingredients
x
Ingredients
  • 3 parts olive oil
  • 1 part lemon juice
  • Garlic
  • Mustard,
  • Raw honey
  • Salt, pepper for taste
View Ingredients
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Ingredients
  • 1/2 cup mayonnaise (homemade best)
  • 1/4 cup sour cream
  • 1 1/2 tsp anchovy paste
  • 3 cloves garlic, pressed with a garlic press, grated, or finely minced
  • 1 1/2 Tbsp olive oil
  • 2 - 3 Tbsp lemon juice
  • 1 1/2 tsp Dijon mustard
  • 1/2 - 1 Tbsp Worcestershire sauce
  • 1/4 - 1/2 tsp freshly ground black pepper , depending on your tastes
  • 1/4 cup finely shredded fresh parmesan cheese
  • Salt to taste
View Ingredients
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Ingredients
  • 3 parts olive oil
  • 1 part red wine vinegar
  • Grated Parmesan cheese
  • Lemon juice
  • Chopped garlic
  • Dried oregano
  • Dried basil
  • Salt
View Ingredients
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Ingredients
  • 3 Part Olive oil
  • 1 Part Rice vinegar
  • 1 Part purée mango,
  • Lime zest and juice
  • 1 Tbsp mustard
  • Pinch of Sea Salt
View Ingredients
x
Ingredients
  • 3 Part Olive oil
  • 1 part Apple cider vinegar
  • Mustard
  • Salt
  • Almonds pieces
  • Chives and dill
View Ingredients
x
Ingredients
  • 2 parts Buttermilk,
  • 1 part Greek yogurt,
  • Chopped parsley and chives,
  • 1 part Apple cider vinegar (or less),
  • Salt
  • Honey
View Ingredients
x
Ingredients
  • 3 parts olive oil
  • 1 part lemon juice
  • 1 Garlic clove
  • 1 tsp Mustard
  • 1 tsp Raw honey
  • 2 tbsp Raspberries
  • Salt, pepper for taste
View Ingredients
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Ingredients
  • 0.75 part Rice vinegar
  • 1 part Sesame oil
  • 1 part Boiled carrot
  • 0.25 part Chopped peeled ginger
  • Honey to taste
  • Soy sauce to taste
  • Pinch of salt
  • 2 tbsp water
View Ingredients
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Ingredients
  • 1 1/2 tablespoons fresh lime juice
  • 1 garlic clove, crushed
  • 1 tablespoon sugar/erythritol
  • 1 tablespoon fish sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon soy sauce
  • 2 teaspoons finely grated fresh ginger
x
Nutrients
  • Calories: 110
  • Carbohydrates: 17 g
  • Fat: 5 g
  • Fiber: 0 g
  • Protein: 2 g
  • Sodium: 1706 mg
  • Sugar: 12 g
View Ingredients
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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
x
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

(0 / 5)
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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
x
Nutrients
  • Calories: 244
  • Carbohydrates: 10 g
  • Fat: 10 g
  • Fiber: 2 g
  • Protein: 28 g
  • Sodium: 627 mg
  • Sugar: 4 g
View Ingredients
x
Ingredients
  • 16 organic sausages (pork or beef or chicken)
x
Nutrients
  • Calories: 390
  • Carbohydrates: 1 g
  • Fat: 34 g
  • Protein: 21 g
  • Sodium: 1006 mg
  • Sugar: 1 g
View Ingredients
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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
x
Nutrients
  • Calories: 418
  • Carbohydrates: 12 g
  • Fat: 24 g
  • Fiber: 1 g
  • Protein: 38 g
  • Sodium: 673 g
  • Sugar: 1 g
View Ingredients
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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
x
Nutrients
  • Calories: 690
  • Carbohydrates: 18 g
  • Fat: 45 g
  • Protein: 51 g
  • Sodium: 150 mg
  • Sugar: 18 g
View Ingredients
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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)
x
Nutrients
  • Calories: 278
  • Carbohydrates: 40 g
  • Fat: 9 g
  • Fiber: 7 g
  • Protein: 11 g
  • Sodium: 116 mg
  • Sugar: 5 g
View Ingredients
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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
x
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

(0 / 5)
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Ingredients
  • 3 parts olive oil
  • 1 part (or less) apple cider vinegar
  • 4 tbsp Watermelon
  • 2 tsp Fresh mint
View Ingredients
x
Ingredients
  • 1 cup olive oil (or avocado oil)
  • 2 tablespoons of fresh lemon juice
  • 2 raw egg yolks, preferably pastured
  • 1 tablespoon water
  • A pinch of Sea salt
View Ingredients
x
Ingredients
  • 3 Parts Olive oil
  • 1 Part Balsamic Vinegar
  • Salt and Pepper
  • Perhaps also herbs (oregano, thyme)
x
Nutrients
  • Calories: 25
  • Carbohydrates: 3 g
  • Fat: 1 g
  • Fiber: 0 g
  • Protein: 0 g
  • Sodium: 74 mg
  • Sugar: 2 g
View Ingredients
x
Ingredients
  • 1 bunch fresh kale (about 150g)
  • Olive oil spray
  • A pinch of salt
x
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
x
Nutrients
  • Calories: 150
  • Carbohydrates: 10 g
  • Fat: 9 g
  • Fiber: 3 g
  • Protein: 9 g
  • Sodium: 564 mg
  • Sugar: 6 g
View Ingredients
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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
x
Nutrients
  • Calories: 81
  • Carbohydrates: 18 g
  • Fat: 4 g
  • Fiber: 3 g
  • Protein: 3 g
  • Sodium: 75 mg
  • Sugar: 4 g
View Ingredients
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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
x
Nutrients
  • Calories: 161
  • Carbohydrates: 8 g
  • Fat: 14 g
  • Fiber: 2 g
  • Protein: 3 g
  • Sodium: 616 mg
  • Sugar: 1 g
View Ingredients
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Ingredients
  • 2 carrots
  • 2 Bell peppers
  • 2 Zucchini
  • 1 Brokkoli, cut in florets
  • handful of Cherry Tomatoes
  • 1 red onion
  • 4 Tbsp Butter
  • 4 Tbsp Honey
  • 1 Tsp Erythritol, Coconut sugar or brown sugar
  • 1 tsp Sea Salt
x
Nutrients
  • Calories: 241
  • Carbohydrates: 34 g
  • Fat: 12 g
  • Fiber: 5 g
  • Protein: 4 g
  • Sodium: 519 mg
  • Sugar: 26 g
View Ingredients
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Ingredients
  • 4 medium-sized sweet potatoes, peeled and cut into small cubes
  • 5 tbsp butter, cut into 4 pieces
  • 50 ml cream
  • 50 ml water
  • 3/4 tsp sea salt
  • 1/4 tsp black pepper
  • 1 tsp maple syrup/raw honey
x
Nutrients
  • Calories: 156
  • Carbohydrates: 28 g
  • Fat: 4 g
  • Fiber: 4 g
  • Protein: 2 g
  • Sodium: 324 mg
  • Sugar: 7 g
View Ingredients
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Ingredients
  • 4 Large Sweet potatoes (or enough to fill a tray in the oven or 2 trays)
  • Spray coconut or olive oil
x
Nutrients
  • Calories: 156
  • Carbohydrates: 26 g
  • Fat: 5 g
  • Fiber: 4 g
  • Protein: 2 g
  • Sodium: 72 mg
  • Sugar: 5 g
View Ingredients
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Ingredients
  • 500 g Frozen Green Peas
  • 6 tbsp butter
  • 2 tsp coconut sugar, erythritol, brown sugar
  • clove garlic fresh, crushed
  • Pinch of sea salt and black pepper to taste. Garnish with fresh mint if possible.
x
Nutrients
  • Calories: 264
  • Carbohydrates: 21 g
  • Fat: 18 g
  • Fiber: 7 g
  • Protein: 7 g
  • Sodium: 39 mg
  • Sugar: 9 g
View Ingredients
x
Ingredients
  • 1 cup of rice to about 2 cups of water
  • Add a tablespoon of butter to the rice cooker
x
Nutrients
  • Calories: 197
  • Carbohydrates: 36 g
  • Fat: 4 g
  • Fiber: 2 g
  • Protein: 4 g
  • Sodium: 7 mg
  • Sugar: 0 g
View Ingredients
x
Ingredients
  • 6 Medium pre-boiled Potato (always make leftovers)
  • Coconut oil/Olive oil Cooking Spray,
  • Pinch of Sea salt
x
Nutrients
  • Calories: 276
  • Carbohydrates: 56 g
  • Fat: 4 g
  • Fiber: 7 g
  • Protein: 6 g
  • Sodium: 49 mg
  • Sugar: 2 g
View Ingredients
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Ingredients
  • 1 cup of Almond Flour (High Protein)
  • 1 cup of Rice or Whole Wheat flour
  • 4 tablespoons of olive oil
  • 2 Eggs
  • Pinch of Salt
x
Nutrients
  • Calories: 1664
  • Carbohydrates: 108 g
  • Fat: 121 g
  • Fiber: 24 g
  • Protein: 52 g
  • Sodium: 275 mg
  • Sugar: 5 g
View Ingredients
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Ingredients
  • 4 Chicken Wings and 4 drumsticks (ideally free-range and hormone-free)
  • 3 Tbs olive oil
  • 3 Tbs Honey
  • MSG-free Seasoning
x
Nutrients
  • Calories: 446
  • Carbohydrates: 13 g
  • Fat: 29 g
  • Protein: 33 g
  • Sodium: 183 mg
  • Sugar: 13 g
View Ingredients
x
Ingredients
  • 500 g squid rings cleaned
  • Spray coconut or olive oil
  • 1 tsp Chinese five-spice powder
  • 1 tsp sea salt
x
Nutrients
  • Calories: 160
  • Carbohydrates: 4 g
  • Fat: 7 g
  • Fiber: 0 g
  • Protein: 20 g
  • Sodium: 294 mg
  • Sugar: 0 g
View Ingredients
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Ingredients
  • 2 Lamb Shanks (always make extra for leftovers later)
  • 5 tbsp water
  • Herbs like rosemary
  • Add a pinch of Salt and pepper
x
Nutrients
  • Calories: 498
  • Carbohydrates: 3 g
  • Fat: 34 g
  • Fiber: 2 g
  • Protein: 43 g
  • Sodium: 401 mg
  • Sugar: 0 g
View Ingredients
x
Ingredients
  • 1 kg Whitefish Steaks/Salmon Steaks
  • Pinch of salt
  • Enough coconut oil or ghee (clarified butter)
  • ¼ Cup Teriyaki Sauce
x
Nutrients
  • Calories: 236
  • Carbohydrates: 3 g
  • Fat: 3 g
  • Fiber: 0 g
  • Protein: 46 g
  • Sodium: 825 mg
  • Sugar: 3 g
View Ingredients
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Ingredients
  • 1 kg white fish fillets (no skin), cut into finger-sized pieces
  • 2 eggs beaten in a bowl
  • Pinch of salt
  • 250 grams of flour (we use rice flour)
  • 2 handfuls of corn chips
  • Enough coconut oil to cover pan lightly
  • Fresh cut lemons
x
Nutrients
  • Calories: 559
  • Carbohydrates: 53 g
  • Fat: 13 g
  • Fiber: 2 g
  • Protein: 57 g
  • Sodium: 199 mg
  • Sugar: 1 g

Fish Fingers – Lunch, Dinner

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Ingredients
  • 1 kg fresh bones (chicken, fish, beef, lamb)
  • 2 celery sticks with leaves, cut into chunks
  • 1-2 carrots, cut into chunks
  • 1-2 onions, cut into pieces
  • 1-2 Tomatoes
  • 1 bunch of fresh parsley
  • 1 Lemongrass
  • 10 g Ginger
  • Salt and Pepper to taste
x
Nutrients
  • Calories: 42
  • Carbohydrates: 1 g
  • Fat: 1 g
  • Protein: 9 g
  • Sodium: 450 mg
View Ingredients
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Ingredients
  • 1 1/2 tbsp fresh lime juice
  • 1 garlic clove, crushed
  • 1 tbsp finely chopped palm sugar
  • 1 tbsp fish sauce
  • 2 tsp sesame oil
  • 1 tsp soy sauce
  • 2 tsp finely grated fresh ginger
  • around 650 g beef rump steak
  • 200 g grape tomatoes, quartered
  • 1 continental cucumber, halved lengthways, thinly sliced diagonally
  • 1 red onion, halved, cut into thin wedges
  • 2 long fresh red chilies, halved, deseeded, thinly sliced lengthways
  • 1 bunch fresh mint, leaves picked, large leaves torn
  • 1 bunch fresh coriander, leaves picked
  • 1 bunch fresh Thai basil, leaves picked, large leaves torn
  • 50 g toasted peanuts, coarsely chopped
  • 4 kaffir lime leaves, center veins removed, finely shredded
x
Nutrients
  • Calories: 471
  • Carbohydrates: 15g
  • Fat: 29 g
  • Fiber: 4 g
  • Protein: 40 g
  • Sodium: 529 mg
  • Sugar: 7 g
View Ingredients
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Ingredients
  • 300 grilled shrimps (grilled in butter and garlic in pan, or BBQ on skewers)
  • 250 g wholemeal pasta
  • 1 Avocado, sliced
  • 50 g Olives
  • 50 g red Onions, cut in thing rings
  • 100 g Tomatoes, cut in small pieces
x
Nutrients
  • Calories: 383
  • Carbohydrates: 57 g
  • Fat: 10 g
  • Fiber: 5 g
  • Protein: 21 g
  • Sodium: 527 mg
  • Sugar: 2 g
View Ingredients
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Ingredients
  • 100 g Broccoli florets, cooked
  • 500 g Wholemeal Pasta, cooked
  • 50 g Olives
  • 100 g Cherry Tomatoes, cut in halves
  • 50 g grated Carrots
  • 50 g Peppers, cut into small pieces
  • 50 g Cucumber, cut in small pieces
  • 50 g grated Parmesan Cheese
  • 200 g chicken chunks, cooked
x
Nutrients
  • Calories: 462
  • Carbohydrates: 66 g
  • Fat: 7 g
  • Fiber: 1 g
  • Protein: 24 g
  • Sodium: 220 mg
  • Sugar: 2 g
View Ingredients
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Ingredients
  • 1 kg/2.2lbs Chicken Breast, uncooked and sliced into small chunks/nuggets
  • 2 Slices of frozen Bread – ideally a traditional style like Sourdough (keep slices in Freezer)
  • 4 tbsp Parmesan Cheese
  • 4 tsp mustard
  • ¼ tsp Paprika
  • ½ Cup rice flour
  • 4 Tbs Olive oil
  • ½ tsp Sea salt
  • 2 Eggs
x
Nutrients
  • Calories: 881
  • Carbohydrates: 53 g
  • Fat: 43 g
  • Fiber: 2 g
  • Protein: 67 g
  • Sodium: 904 mg
  • Sugar: 3 g
View Ingredients
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Ingredients
  • 4 chicken thighs
  • 1 cup flour (almond, coconut, or wholemeal), divided
  • 1 tsp garlic salt
  • 1 tsp paprika
  • 2 large organic eggs
  • 1/4 cups water
  • 1 tsp sea salt
x
Nutrients
  • Calories: 1160
  • Carbohydrates: 51 g
  • Fat: 70 g
  • Fiber: 2 g
  • Protein: 77 g
  • Sodium: 1234 mg
  • Sugar: 1 g

Lunch Box – Chicken Thighs

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Ingredients
  • 1 ripe banana
  • 2 large eggs, lightly beaten
  • Butter or oil, for cooking (optional)
  • Maple syrup, raw honey, for serving
x
Nutrients
  • Calories: 281
  • Carbohydrates: 34 g
  • Fat: 12 g
  • Fiber: 3 g
  • Protein: 12 g
  • Sodium: 125 mg
  • Sugar: 21 g

Lunch Box – Banana Pancakes

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Ingredients
  • 1 cup cooked quinoa (any variety — white or golden, red, or black)
  • 5 tbsp olive oil
  • 2 tbsp lemon juice
  • 100 g grated carrots
  • 100 g grated cucumber
  • 100 g capsicum, cut in small pieces
  • 50 g fresh mint leaves, cut in small pieces
  • 1 tsp sea salt
  • 1/4 tsp pepper
x
Nutrients
  • Calories: 767
  • Carbohydrates: 131 g
  • Fat: 16 g
  • Fiber: 17 g
  • Protein: 28 g
  • Sodium: 494 mg
  • Sugar: 11 g

Lunch Box – Quinoa Salad

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Ingredients
  • 1 15-ounce can chickpeas, rinsed
  • 1 clove garlic
  • 1⁄4 cup olive oil, plus more for serving
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons tahini (sesame seed paste; optional)
  • 1 teaspoon ground cumin
  • kosher salt
  • 1/4 teaspoon paprika powder
x
Nutrients
  • Calories: 634
  • Carbohydrates: 53 g
  • Fat: 41 g
  • Fiber: 15 g
  • Protein: 18 g
  • Sodium: 634 mg
  • Sugar: 9 g
View Ingredients
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Ingredients
  • 1/4 cup raw sunflower seeds
  • 3 tablespoons black sesame seeds
  • 1 (8- or 9-ounce) package soba noodles (buckwheat noodles)
  • 2 tablespoons red miso
  • 1 tablespoon hot water
  • 1 tablespoon sesame oil
  • 6 tablespoons extra-virgin olive oil, divided
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon brown sugar
  • 2 teaspoons minced fresh ginger
  • 1/2 pound fresh mushrooms, stemmed and thinly sliced
  • 2-3 asparagus, tough ends trimmed away
  • 2 cloves garlic, peeled and chopped
  • 3 green onions, thinly sliced, white and light green parts only (about 1/3 cup)
  • Kosher salt, to season
x
Nutrients
  • Calories: 1283
  • Carbohydrates: 143 g
  • Fat: 66 g
  • Fiber: 11 g
  • Protein: 36 g
  • Sodium: 1195 mg
  • Sugar: 12 g

Lunch Box – Cold Noodle Salad

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Ingredients
  • 5-6 slices of thin of ideally pasture-raised (hormone-free) ham
  • Mayonnaise (ideally homemade – or the best natural version without Hydrogenated oil)
  • Natural cheese slices
  • 1 Cucumber, thinly sliced
  • a few salad leaves
x
Nutrients
  • Calories: 763
  • Carbohydrates: 19 g
  • Fat: 54 g
  • Fiber: 4 g
  • Protein: 50 g
  • Sodium: 2552 mg
  • Sugar: 5 g

Lunch Box – Meat Roll-Ups

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Ingredients
  • 1 medium red bell pepper
  • 1 medium yellow bell pepper
  • 1 large carrot
  • 1/4 small head purple cabbage
  • 1 medium avocado
  • 1 cup microgreens or sprouts (I particularly like arugula!)
  • 1 1/2 tablespoons rice vinegar
  • 1 teaspoon sugar
  • 1 teaspoon sesame oil
  • 1/4 cup mayonnaise
  • 4 large rice paper wrappers
x
Nutrients
  • Calories: 945
  • Carbohydrates: 88 g
  • Fat: 65 g
  • Fiber: 18 g
  • Protein: 10 g
  • Sodium: 511 mg
  • Sugar: 21 g
View Ingredients
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Ingredients
  • 2 to 3 cups filling: leftover cooked vegetables, cooked meat
  • Coconut oil spray
  • 2 teaspoons butter, divided
  • 4 large flour tortillas (9-inch to 10-inch)
  • 1,5 cups shredded cheese, such as parmesan, or any melting cheese
x
Nutrients
  • Calories: 1012
  • Carbohydrates: 70 g
  • Fat: 56 g
  • Fiber: 3 g
  • Protein: 50 g
  • Sodium: 5015 mg
  • Sugar: 4 g

Lunch Box – Quesadillas

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x
Ingredients
  • 2 organic sausages such as chicken or beef (ideally from pasture-raised animals and nitrate-free)
  • Natural high heat cooking fat/oil like grass-fed lard, tallow
  • Skewers
x
Nutrients
  • Calories: 561
  • Carbohydrates: 16 g
  • Fat: 44 g
  • Fiber: 0 g
  • Protein: 27 g
  • Sodium: 2068 mg
  • Sugar: 4 g
View Ingredients
x
Ingredients
  • MEATBALLS:
  • 2 large eggs
  • 1/2 cup dry whole-wheat breadcrumbs
  • ½ cup finely chopped onion
  • ½ cup grated Parmesan cheese, plus more for serving
  • ¼ cup minced fresh parsley
  • 3 cloves garlic, minced
  • 1 tsp salt
  • ½ tsp freshly ground pepper
  • 250 g ground beef
  • 250 g ground pork
  • 250 g ground veal
  • SAUCE & SPAGHETTI:
  • 1 tablespoon extra-virgin olive oil
  • 1 cup finely chopped onion
  • 3 cloves garlic, finely chopped
  • 2 teaspoons Italian seasoning
  • ¼ teaspoon crushed red pepper
  • 1 cup dry red wine
  • 750 g can crushed tomatoes
  • 400 g can diced tomatoes
  • 1 pound whole-wheat spaghetti
  • 1 tablespoon finely chopped fresh oregano
x
Nutrients
  • Calories: 595
  • Carbohydrates: 61 g
  • Fat: 24 g
  • Fiber: 4 g
  • Protein: 33 g
  • Sodium: 742 mg
  • Sugar: 7 g
View Ingredients
x
Ingredients
  • 2 tbsp coconut oil
  • 1 cup chopped onion
  • 1 tbsp minced fresh ginger
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • ¼ tsp cayenne pepper, plus more for garnish
  • 5 cups cubed peeled pumpkin
  • 450 ml coconut milk, divided
  • 2 cups chicken broth
  • 1/2 tsp salt
  • 1 tbsp lime juice
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Nutrients
  • Calories: 374
  • Carbohydrates: 22 g
  • Fat: 32 g
  • Fiber: 2 g
  • Protein: 7 g
  • Sodium: 481 mg
  • Sugar: 8 g
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Ingredients
  • 750 g potatoes (about 3 large potatoes), peeled and quartered
  • 75 g butter
  • 50 ml milk
  • 1 onion, chopped
  • 150 g diced carrots
  • 750 g beef, minced
  • 50 ml beef broth
  • 1 tsp Worcestershire sauce
  • 1/2 tsp Sea salt
  • 1/4 tsp white pepper
  • 1/4 tsp nutmeg
  • 100 g grated cheese
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Nutrients
  • Calories: 488
  • Carbohydrates: 38 g
  • Fat: 22 g
  • Fiber: 5 g
  • Protein: 36 g
  • Sodium: 423 mg
  • Sugar: 4 g
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Ingredients
  • 2 tbsp olive oil
  • 700 g medium shrimp, peeled and deveined
  • 700 g broccoli florets
  • 1 tsp sesame seeds
  • 1 spring onion, thinly sliced
  • FOR THE SAUCE
  • 3 tbsp soy sauce
  • 2 tbsp oyster sauce
  • 1 tbsp rice wine vinegar
  • 1 tbsp Erythritol
  • 1 tbsp freshly grated ginger
  • 2 cloves garlic, minced
  • 1 tsp sesame oil
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Nutrients
  • Calories: 263
  • Carbohydrates: 17 g
  • Fat: 11 g
  • Protein: 30 g
  • Sodium: 1,9 g
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Ingredients
  • 3 large baking potatoes, cut into 1/4-inch-thick matchsticks
  • 5 tablespoons coconut oil
  • Sea Salt
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Nutrients
  • Calories: 269
  • Carbohydrates: 28 g
  • Fat: 17 g
  • Fiber: 4 g
  • Protein: 3 g
  • Sodium: 49 mg
  • Sugar: 1 g
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Ingredients
  • 3 large potatoes, scrubbed
  • 1 large egg
  • 1 tsp Sea salt
  • 1/4 tsp freshly ground white pepper
  • Pinch of freshly grated nutmeg
  • 100 g freshly grated Parmesan cheese
  • 250 g whole meal flour
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Nutrients
  • Calories: 444
  • Carbohydrates: 72 g
  • Fat: 9 g
  • Fiber: 10 g
  • Protein: 22 g
  • Sodium: 599 mg
  • Sugar: 2 g

Gnocchi – Lunch, Dinner

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Ingredients
  • 500 g skirt steak, cut into thin bite-size pieces
  • Sea salt and freshly ground pepper
  • 50 ml soy sauce
  • 1 serrano chile pepper or japaleno, seeded and finely chopped
  • 1 tsp Erythritol
  • 2 tbsp freshly squeezed lime juice (1 to 2 limes
  • 2 tbsp olive oil
  • 2 cloves garlic, grated
  • 1 bunch scallions, thinly sliced
  • 100 g fresh mushrooms, sliced
  • 100 g snow peas or green beans
  • 100 g fresh baby corn
  • 1 red bell pepper, thinly sliced
x
Nutrients
  • Calories: 355
  • Carbohydrates: 10 g
  • Fat: 23 g
  • Fiber: 3 g
  • Protein: 29 g
  • Sodium: 668 mg
  • Sugar: 4 g

Beef Stir-Fry – Lunch, Dinner

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Ingredients
  • 1/2 medium head cauliflower
  • 1 large egg
  • 70 g finely chopped onion
  • 150 g shredded Cheddar
  • 3 tbsp. cornstarch
  • Sea salt
  • Freshly ground black pepper
  • 1 tbsp. extra-virgin olive oil
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Nutrients
  • Calories: 277
  • Carbohydrates: 11 g
  • Fat: 21 g
  • Fiber: 2 g
  • Protein: 12 g
  • Sodium: 281 mg
  • Sugar: 2 g
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Ingredients
  • 4 large eggs
  • 60 ml milk
  • 2 tbsp. chopped chives
  • kosher salt
  • Freshly ground black pepper
  • 1 tbsp. butter
  • 100 g shredded cheddar
  • 4 slices ham
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Nutrients
  • Calories: 487
  • Carbohydrates: 5 g
  • Fat: 37 g
  • Fiber: 1 g
  • Protein: 33 g
  • Sodium: 1098 mg
  • Sugar: 2 g
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Ingredients
  • 4 tbsp extra-virgin olive oil
  • Juice of 1 lemon
  • Sea salt
  • Freshly ground black pepper
  • 1 tsp. Italian seasoning
  • 4 chicken breasts
  • 3 slicing tomatoes, chopped
  • 2 cloves garlic, minced
  • 1 tbsp. freshly chopped basil
  • 4 slices mozzarella
  • Freshly grated Parmesan, for serving
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Nutrients
  • Calories: 548
  • Carbohydrates: 7 g
  • Fat: 37 g
  • Fiber: 2 g
  • Protein: 45 g
  • Sodium: 769 mg
  • Sugar: 3 g
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Ingredients
  • 150 g fresh mozzarella, sliced into small rounds
  • 2 tbsp. extra-virgin olive oil
  • 1 tsp. Italian seasoning
  • 1 tsp. flaky sea salt
  • Freshly ground black pepper
  • 6 plum tomatoes
  • 6 fresh basil leaves, torn
  • Balsamic glaze, for drizzling
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Nutrients
  • Calories: 382
  • Carbohydrates: 10 g
  • Fat: 31 g
  • Fiber: 2 g
  • Protein: 18 g
  • Sodium: 651 mg
  • Sugar: 6 m
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Ingredients
  • 2 avocados, pitted
  • 2 tbsp. Extra virgin olive oil
  • 125 g raw, de-veined shrimp (fresh or frozen)
  • 50 g cherry tomatoes, halved
  • 30 g corn (fresh, frozen, or canned)
  • 50 g Greek yogurt
  • Juice of 1 lemon
  • Sea salt
  • Freshly ground black pepper
  • Basil to garnish
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Nutrients
  • Calories: 546
  • Carbohydrates: 28 g
  • Fat: 45 g
  • Fiber: 15 g
  • Protein: 16 g
  • Sodium: 580 mg
  • Sugar: 5 g
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Ingredients
  • FOR CROUTONS
  • 2 slices of bread
  • 2 tbsp. olive oil
  • Pinch of salt
  • FOR DRESSING
  • 8 anchovy fillets, drained and minced
  • 2 cloves garlic, minced
  • 2 large egg yolks
  • Juice of 1/2 lemon
  • 5 tbsp olive oil
  • FOR SALAD
  • 2 large heads romaine lettuce, torn into large pieces
  • 30 g shaved Parmesan
  • Freshly cracked black pepper
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Nutrients
  • Calories: 395
  • Carbohydrates: 22 g
  • Fat: 30 g
  • Fiber: 9 g
  • Protein: 13 g
  • Sodium: 742 mg
  • Sugar: 6 g
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Ingredients
  • SALAD
  • 100 g cherry tomatoes, halved
  • 1 cucumber, thinly sliced into half moons
  • 30 g halved kalamata olives
  • 1/2 red onion, thinly sliced
  • 1/2 cup crumbled feta
  • FOR THE DRESSING
  • 2 tbsp. red wine vinegar
  • Juice of 1/2 a lemon
  • 1 tsp dried oregano
  • Kosher salt
  • Freshly ground black pepper
  • 5 tbsp extra-virgin olive oil
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Nutrients
  • Calories: 433
  • Carbohydrates: 14 g
  • Fat: 40 g
  • Fiber: 3 g
  • Protein: 7 g
  • Sodium: 543 mg
  • Sugar: 7 g
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Ingredients
  • 1 tsp olive oil
  • 1 onion, chopped
  • 500 g turkey mince
  • 1/2 tsp dried oregano
  • 1/2 tsp paprika
  • 2 cups water
  • 1/2 tsp ground cumin
  • 150 g kidney beans (can) - drained, rinsed, and mashed
  • 1 tbsp garlic, minced
  • 1/2 tsp chili powder
  • 250 g crushed tomatoes
  • 1/2 tsp sea salt
  • 1/2 tsp ground cayenne pepper
  • 1/2 tsp ground black pepper
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Nutrients
  • Calories: 337
  • Carbohydrates: 26 g
  • Fat: 12 g
  • Fiber: 7 g
  • Protein: 33 g
  • Sodium: 796 mg
  • Sugar: 6 g

Turkey Chili – Lunch, Dinner

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Ingredients
  • 1 leg of lamb (1.5 kg)
  • 5 cloves garlic, minced
  • 1 tsp sea salt
  • 1 tsp cracked pepper
  • 1/4 tsp ground thyme
  • 1/4 tsp garlic powder
  • 1/2 cup gluten free flour
  • 6 onions (cut into halves)
  • 6 medium sized sweet potatoes (cut into quarters)
  • 600 g frozen snow peas
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Nutrients
  • Calories: 575
  • Carbohydrates: 41 g
  • Fat: 27 g
  • Fiber: 7 g
  • Protein: 40 g
  • Sodium: 400 mg
  • Sugar: 11 g
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Ingredients
  • 150 g wild salmon fillet
  • 2 tsp olive oil
  • 2 tsp lemon juice
  • 2 tsp dried dill weed
  • 1 crushed clove of garlic
  • Sea salt to taste
  • Freshly ground black pepper to taste
  • 1 medium potato
  • 6 green asparagus spears
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Nutrients
  • Calories: 591
  • Carbohydrates: 45 g
  • Fat: 30 g
  • Fiber: 7 g
  • Protein: 38 g
  • Sodium: 496 mg
  • Sugar: 4 g
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Ingredients
  • 150 gram skinless, boneless chicken breast halves
  • 10 pecans
  • 1 tbsp red wine vinegar
  • 1 tbsp olive oil
  • 1/8 onion, minced
  • 1/4 tsp ground mustard
  • 1/4 tsp sea salt
  • 1/8 tsp ground white pepper
  • 1 small head lettuce - rinsed, dried and torn
  • 1/2 cup sliced fresh strawberries, blueberries, raspberries
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Ingredients
  • • 2 cups lentils – soaked overnight (8 hours ideally), rinsed and drained
  • • 2 tbsp of pea or brown rice protein powder
  • • 1 tbsp olive oil
  • • 2 large onions, cubed
  • • 1 teaspoon minced garlic
  • • 3 carrots, diced
  • • 2 stalks celery, diced
  • • 3 cups crushed tomatoes
  • • 1/2 tsp sea salt
  • • 1/2 tsp ground black pepper
  • • 1/2 cup white wine
  • • 2 bay leaves
  • • 4 cups vegetable stock
  • • 1 sprig fresh parsley, chopped
  • • 1/2 tsp paprika powder
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Nutrients
  • Calories: 537
  • Carbohydrates: 89 g
  • Fat: 5 g
  • Fiber: 17 g
  • Protein: 34 g
  • Sodium: 682 mg
  • Sugar: 16 g
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Ingredients
  • 50 g chicken (leftover cut slices from last night’s dinner)
  • 1 wholemeal wrap
  • 2 Tbsp Parmesan cheese
  • 1/2 onion
  • 20 g Capsicum
  • 1 Tsp Coconut oil (to brush on both sides of Sandwich Maker)
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Nutrients
  • Calories: 426
  • Carbohydrates: 42 g
  • Fat: 19 g
  • Fiber: 19 g
  • Protein: 27 g
  • Sodium: 746 mg
  • Sugar: 7 g
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Ingredients
  • 2 potatoes - boiled and cut in cubes
  • 6 Tbsp coconut oil
  • 2 cups roughly chopped green and white onions (include the greens from the green onions)
  • 2 cups roughly chopped bell peppers
  • Salt and Pepper to taste
  • 1-2 cups chopped ham
  • 1/4 cup chopped parsley
  • 2 eggs
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Nutrients
  • Calories: 997
  • Carbohydrates: 69 g
  • Fat: 63 g
  • Fiber: 11 g
  • Protein: 41 g
  • Sodium: 1,86 mg
  • Sugar: 15 g
View Nutrients
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Nutrients
  • Calories: 500
  • Carbohydrates: 90g
  • Cholesterol: 80g
  • Fat: 60g
  • Fiber: 30g
  • Protein: 6.60g
  • Saturated Fat: 90g
  • Sodium: 200g
  • Protine: 6.60g
  • Fat Saturated: 39.5g
  • Deitary Fiber: 50g
  • Sodium: 10g
  • Fat Total: 60g
  • Energy: 900mg
  • Cholesterol: 80g

Dealing With a Diet Plan

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Nutrients
  • Calories: 500
  • Carbohydrates: 90g
  • Cholesterol: 80g
  • Fat: 60g
  • Fiber: 30g
  • Protein: 6.60g
  • Saturated Fat: 9g
  • Sodium: 200g
  • Protine: 6.60g
  • Fat Saturated: 39.5g
  • Deitary Fiber: 50g
  • Sodium: 10g
  • Fat Total: 60g
  • Energy: 900mg
  • Cholesterol: 80g

Crispy Chicken & Vagi Rolls

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View Nutrients
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Nutrients
  • Calories: 500
  • Carbohydrates: 90g
  • Cholesterol: 80g
  • Fat: 60g
  • Fiber: 30g
  • Protein: 6.60g
  • Saturated Fat: 90g
  • Sodium: 200g
  • Protine: 6.60g
  • Fat Saturated: 39.5g
  • Deitary Fiber: 50g
  • Sodium: 10g
  • Fat Total: 60g
  • Energy: 900mg
  • Cholesterol: 80g

Special Italian Herbs & Cheese Stake

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