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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 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 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 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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Ingredients
  • 4 Large Sweet potatoes (or enough to fill a tray in the oven or 2 trays)
  • Spray coconut or olive oil
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Nutrients
  • Calories: 156
  • Carbohydrates: 26 g
  • Fat: 5 g
  • Fiber: 4 g
  • Protein: 2 g
  • Sodium: 72 mg
  • Sugar: 5 g
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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.
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Nutrients
  • Calories: 264
  • Carbohydrates: 21 g
  • Fat: 18 g
  • Fiber: 7 g
  • Protein: 7 g
  • Sodium: 39 mg
  • Sugar: 9 g
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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
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Nutrients
  • Calories: 462
  • Carbohydrates: 66 g
  • Fat: 7 g
  • Fiber: 1 g
  • Protein: 24 g
  • Sodium: 220 mg
  • Sugar: 2 g
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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 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
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Nutrients
  • Calories: 634
  • Carbohydrates: 53 g
  • Fat: 41 g
  • Fiber: 15 g
  • Protein: 18 g
  • Sodium: 634 mg
  • Sugar: 9 g
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Ingredients
  • 2 eggs (free-range and as fresh as possible)
  • 1 Tbsp. of butter, ghee or dash of coconut oil
  • Pinch of natural sea salt
  • 1 Tbsp. of water
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Nutrients
  • Calories: 240 cal
  • Carbohydrates: 1 g
  • Fat: 22 g
  • Fiber: 0 g
  • Protein: 11 g
  • Serving Size: 1
  • Sodium: 240 mg

Omelet – Breakfast

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