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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
  • 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
  • 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
  • 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
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Nutrients
  • Calories: 241
  • Carbohydrates: 34 g
  • Fat: 12 g
  • Fiber: 5 g
  • Protein: 4 g
  • Sodium: 519 mg
  • Sugar: 26 g
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Ingredients
  • 6 Medium pre-boiled Potato (always make leftovers)
  • Coconut oil/Olive oil Cooking Spray,
  • Pinch of Sea salt
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Nutrients
  • Calories: 276
  • Carbohydrates: 56 g
  • Fat: 4 g
  • Fiber: 7 g
  • Protein: 6 g
  • Sodium: 49 mg
  • Sugar: 2 g
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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
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Nutrients
  • Calories: 42
  • Carbohydrates: 1 g
  • Fat: 1 g
  • Protein: 9 g
  • Sodium: 450 mg
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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
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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
  • 1/4 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
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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
  • 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
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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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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
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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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