Simple dishes with honestly calculated nutrition — the kind you actually cook on a weeknight. Every recipe lists calories and macros, time and servings, so it fits your targets instead of leaving you to guess.
9 articles
A recipe for pancakes from oats, cottage cheese and eggs: 30 g of protein per serving, 15 minutes, no sugar and no sports protein powder. Step by step, with macros.
A crispy tofu and vegetable stir-fry: 21 g of plant protein per serving, 25 minutes, one pan. The secret to the crust, step-by-step instructions and macros.
A one-pan chickpea and vegetable stew: 18 g protein, 12 g fibre and 390 kcal per serving. Ready in 35 minutes, with step-by-step method and a full macro breakdown.
A Greek salad built into a proper lunch: 38 g protein, 420 kcal per serving, ready in 25 minutes. Step-by-step method, how to keep chicken juicy, macros and easy adjustments.
One sheet pan, one hour, four lunches at 53 g of protein each. Full method, four dressings so it never gets boring, and the storage rules that keep it safe.
A sheet-pan salmon and quinoa bowl with 38 g of protein and 2.5 g of omega-3s per serving, on the table in 30 minutes. Full method, macros and swaps.
A one-pot red lentil soup with 20 g of protein and 9 g of fiber per bowl, ready in 40 minutes. Step-by-step method, macros and an honest look at plant protein.
A cottage cheese and berry breakfast bowl with 41 g of protein per serving, ready in 10 minutes with no cooking. Step-by-step method, full macros and swaps.
Overnight oats done right: 27 g of protein per serving, 10 minutes of prep and no cooking at all. Full macros, a mix-in table and the oat beta-glucan science.