Vegan-first picks

Recipes

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

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Showing 30 of 44 recipes

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3-minute Greek yogurt parfait

22 g protein, no cooking.

omnivorevegetarianmediterranean

⏱ 5 min150 kcalP 4g

Golden milk (turmeric latte)

Anti-inflammatory classic. Black pepper boosts curcumin absorption.

omnivorevegetarianmediterranean

⏱ 5 min230 kcalP 9g

Hummus + veggie platter

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

veganvegetarianmediterranean

⏱ 5 min340 kcalP 18g

Overnight oats (×4 jars)

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

omnivorevegetarianmediterranean📦 Batch cook

⏱ 7 min420 kcalP 18g

Avocado-egg breakfast wrap

7-minute wrap, 18 g protein.

omnivorevegetarianmediterranean

⏱ 8 min450 kcalP 42g

Chickpea-tuna mash sandwich (no mayo)

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

omnivorepescatarianmediterranean

⏱ 8 min390 kcalP 16g

Hummus + roasted veg wrap

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

vegetarianmediterranean

⏱ 8 min340 kcalP 25g

Spinach + feta omelette

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

omnivorevegetarianketo

⏱ 10 min460 kcalP 20g

Avocado toast with poached eggs

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

omnivorevegetarianmediterranean

⏱ 10 min480 kcalP 36g

Greek yogurt + egg breakfast bowl

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

omnivorevegetarianmediterranean

⏱ 10 min200 kcalP 3g

Classic guacamole

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

veganvegetarianketo

⏱ 10 min470 kcalP 42g

Tuna-chickpea Mediterranean salad

42 g protein, no cooking, lunchbox-perfect.

omnivorepescatarianmediterranean

⏱ 12 min410 kcalP 35g

Zoodles with pesto + chicken (keto)

35 g protein, 11 g carbs. Spiralised zucchini stands in for pasta.

omnivoreketomediterranean📦 Batch cook

⏱ 15 min450 kcalP 28g

Italian tuna pasta salad

Cold pasta, 28 g protein. Better next day. Lunchbox star.

omnivorepescatarianmediterranean📦 Batch cook

⏱ 15 min320 kcalP 12g

Lebanese fattoush salad

Crunchy pita + 12 g vegan protein from chickpeas. Sumac brings the zing.

veganvegetarianmediterranean

⏱ 15 min380 kcalP 14g

Mediterranean chickpea salad

15-minute Greek-style salad — chickpeas, feta, olives, tomato, cucumber. 14 g protein, holds in the fridge 3 days, dressing locks in.

vegetarianmediterranean📦 Batch cook

⏱ 15 min410 kcalP 33g

Paleo salmon + zucchini skillet

33 g protein, omega-3 rich. 15-minute weeknight dinner.

omnivorepescatarianpaleo

⏱ 20 min220 kcalP 5g

Gazpacho andaluz (cold tomato soup)

Spanish summer staple — cold blended tomato + vegetable soup. 13 g good fat from olive oil, 5 g fiber, no cooking required.

veganvegetarianmediterranean📦 Batch cook

⏱ 25 min180 kcalP 7g

Green anti-inflammatory soup

7 g fiber, packed with chlorophyll. Vegan + freezer-friendly.

veganvegetarianpaleo📦 Batch cook❄ Freezer-friendly

⏱ 25 min520 kcalP 35g

Anti-inflammatory salmon + turmeric bowl

Omega-3 (salmon) + curcumin (turmeric) + leafy greens. 35 g protein.

omnivorepescatarianmediterranean📦 Batch cook

⏱ 25 min540 kcalP 45g

Chicken quinoa power bowl

45 g protein, complete carbs from quinoa, healthy fats from avocado.

omnivorepaleohalal📦 Batch cook

⏱ 25 min540 kcalP 48g

Greek chicken souvlaki pita

48 g protein in a pita. Make 4 lunches at once.

omnivoremediterraneanhalal📦 Batch cook

⏱ 25 min510 kcalP 42g

Peruvian quinoa chicken saltado

42 g protein. Peruvian-style stir-fry over quinoa instead of fries.

omnivorehalalmediterranean📦 Batch cook

⏱ 25 min160 kcalP 13g

Egg muffins (×12)

13 g protein per muffin. Grab-and-go breakfast for 5 mornings.

omnivorevegetarianketo📦 Batch cook❄ Freezer-friendly

⏱ 25 min510 kcalP 38g

Salmon + brown rice + broccoli batch

4 days of lunches in one tray. 38 g protein, omega-3, simple.

omnivorepescatarianmediterranean📦 Batch cook

⏱ 25 min380 kcalP 22g

Classic shakshuka

Egg-in-tomato comfort breakfast. 22 g protein, ready in 25 min.

vegetarianmediterranean

⏱ 25 min180 kcalP 5g

Classic Lebanese tabbouleh

Parsley-forward Lebanese salad — fresh herbs are the star, bulgur is a backup. Bright, fresh, makes a perfect side or light lunch.

veganvegetarianhalal📦 Batch cook

⏱ 30 min230 kcalP 14g

Hungarian mushroom paprikash

Creamy mushroom stew, 14 g vegetarian protein. Sweet paprika is non-negotiable.

vegetarianmediterranean📦 Batch cook❄ Freezer-friendly

⏱ 30 min560 kcalP 38g

Sheet-pan salmon with sweet potato and asparagus

Omega-3 + complex carbs + greens in one tray. 38 g protein. Oven does the work.

omnivorepescatarianpaleo📦 Batch cook

⏱ 30 min180 kcalP 22g

Tom yum shrimp soup (spicy)

Thai classic — sour-spicy hot-pot with lemongrass, lime, chilies. 22 g protein, only 180 kcal. Less than 30 min start to bowl.

omnivorepescatarianpaleo