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Vegan-first picks

Recipes

Fitness-friendly recipes with full macros. Vegan to omnivore, 5 min snacks to 6-portion batch cook.

Vegan-first picks

Three recipes that prove vegan B12, iron and protein are reachable through food — not just supplements.

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Showing 30 of 134 recipes

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5.9mcg B12

B12 Power Overnight Oats

Fortified soy milk + nutritional yeast deliver a high-B12 jar (5.9 mcg per serving) plus iron (8.2 mg) and calcium (510 mg) — proof that vegan B12 is reachable through food when you pick fortified products. 28 g protein from yeast + flax + plant protein.

5 min · 480 kcal · 28g P

7.2mg Fe

Red lentil coconut curry

One-pot, freezer-friendly, 18 g protein and 12 g fibre per serving. Tastes better on day 2.

35 min · 380 kcal · 18g P

High in protein

26g Protein

Vegan high-protein pasta with tomato + spinach

Lentil pasta unlocks 26 g vegan protein in a regular pasta dish. 15 minutes.

15 min · 460 kcal · 26g P

⏱ 2 min·280 kcal·P 8g

Apple + almond butter

2-minute snack. Slow carbs + healthy fats keep you full.

veganvegetarianpaleo

⏱ 3 min·300 kcal·P 12g

Berry + spinach anti-inflammatory smoothie

12 g fiber, 12 g protein. Antioxidant bomb in 3 minutes.

veganvegetarian

⏱ 3 min·400 kcal·P 18g

Banana + peanut butter protein smoothie

Classic post-workout. 18 g protein, 55 g carbs to refill glycogen.

omnivorevegetarian

⏱ 3 min·340 kcal·P 28g

3-minute cottage cheese + berry bowl

28 g protein, no cooking. Casein for slow-release.

omnivorevegetarian

⏱ 3 min·360 kcal·P 22g

3-minute Greek yogurt parfait

22 g protein, no cooking.

omnivorevegetarianmediterranean

⏱ 5 min·150 kcal·P 4g

Golden milk (turmeric latte)

Anti-inflammatory classic. Black pepper boosts curcumin absorption.

omnivorevegetarianmediterranean

⏱ 5 min·480 kcal·P 28g

B12 Power Overnight Oats

Fortified soy milk + nutritional yeast deliver a high-B12 jar (5.9 mcg per serving) plus iron (8.2 mg) and calcium (510 mg) — proof that vegan B12 is reachable through food when you pick fortified products. 28 g protein from yeast + flax + plant protein.

veganvegetarian📦 Batch cook

⏱ 5 min·320 kcal·P 13g

Chocolate-vanilla chia pudding

5-min night-before pudding — chia + soy milk + cocoa + vanilla. 13 g plant protein, 14 g fiber, 5 g omega-3 ALA, hits 53% calcium NRV.

veganvegetarianhalal📦 Batch cook

⏱ 5 min·310 kcal·P 15g

Overnight chia pudding with raspberries

Prep at night, grab in the morning. 15 g vegan protein, 14 g fiber.

veganvegetarian

⏱ 5 min·380 kcal·P 28g

Cottage cheese bowl with honey and walnuts

Five-minute high-protein breakfast — 28 g protein from cottage cheese alone, walnuts add omega-3, blueberries antioxidants.

⏱ 5 min·360 kcal·P 32g

Cottage cheese + pineapple bowl

32 g protein, classic post-workout snack. Bromelain in pineapple aids protein digestion.

omnivorevegetarian

⏱ 5 min·230 kcal·P 9g

Hummus + veggie platter

230 kcal vegan snack you can graze. 9 g fiber keeps you full.

veganvegetarianmediterranean

⏱ 5 min·340 kcal·P 18g

Overnight oats (×4 jars)

18 g protein per jar from yogurt + chia. Prep Sunday, eat Mon-Thu.

omnivorevegetarianmediterranean📦 Batch cook

⏱ 5 min·410 kcal·P 25g

Smoked salmon bagel — NYC style

25 g protein, 5-minute classic. Don't toast a great bagel.

omnivorepescatarian

⏱ 7 min·420 kcal·P 18g

Avocado-egg breakfast wrap

7-minute wrap, 18 g protein.

omnivorevegetarianmediterranean

⏱ 7 min·520 kcal·P 32g

PB-banana protein smoothie bowl (vegan)

7-minute vegan power bowl — 32 g plant protein, fortified soy delivers 1.5 mcg B12, peanut butter brings creamy richness.

veganvegetarian

⏱ 8 min·420 kcal·P 12g

Avocado toast with everything-bagel seasoning (vegan)

8-minute high-fiber breakfast — 12 g fiber + 2.5 mcg B12 from nutritional yeast. Cafe-classic at home.

veganvegetarian

⏱ 8 min·450 kcal·P 42g

Chickpea-tuna mash sandwich (no mayo)

42 g protein, only 6 g fat. Yogurt + lemon replaces mayo.

omnivorepescatarianmediterranean

⏱ 8 min·390 kcal·P 16g

Hummus + roasted veg wrap

8-minute lunch, no heat needed. Vegan if you skip the feta.

vegetarianmediterranean

⏱ 8 min·480 kcal·P 42g

Keto tuna-egg salad

42 g protein, 4 g carbs. Hard-boiled eggs + tuna over greens.

omnivorepescatarianketo

⏱ 8 min·340 kcal·P 25g

Spinach + feta omelette

25 g protein, 3 g carbs. Mediterranean breakfast in 8 min.

omnivorevegetarianketo

⏱ 8 min·430 kcal·P 32g

8-minute tuna rice bowl

32 g protein when you have zero time. Office desk approved.

omnivorepescatarian

⏱ 10 min·460 kcal·P 20g

Avocado toast with poached eggs

20 g protein, 10 g fiber. The breakfast that owns Instagram.

omnivorevegetarianmediterranean

⏱ 10 min·290 kcal·P 14g

Chickpea mock tuna salad (vegan)

10-minute fridge-staple salad — mashed chickpeas + vegan mayo + nori for the sea-flavour. 14 g plant protein, batch-makes 2 servings.

veganvegetariankosher📦 Batch cook

⏱ 10 min·480 kcal·P 36g

Greek yogurt + egg breakfast bowl

36 g protein from two protein sources. 10 minutes, no cooking skills required.

omnivorevegetarianmediterranean

⏱ 10 min·200 kcal·P 3g

Classic guacamole

Authentic Mexican-style — avocado, lime, onion, tomato, jalapeño, cilantro. 10 min, no blender. Eat with crudités or chips.

veganvegetarianketo

⏱ 10 min·520 kcal·P 26g

Keto bacon, eggs + avocado plate

Classic keto breakfast. 4g carbs, 44g fat, 26g protein in 10 minutes.

omnivoreketopaleo

⏱ 10 min·380 kcal·P 18g

3-ingredient banana protein pancakes

18 g protein. Blend, fry, eat. 10 minutes.

omnivorevegetarian

⏱ 10 min·470 kcal·P 42g

Tuna-chickpea Mediterranean salad

42 g protein, no cooking, lunchbox-perfect.

omnivorepescatarianmediterranean

⏱ 12 min·430 kcal·P 22g

Chickpea flour pancakes with tahini drizzle

Gluten-free, 22 g protein from chickpea flour. The omelette of the legume world.

veganvegetarian

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