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Easy and healthy recipes

Mediterranean Chickpea Salad

  • calories: 164

  • carbs: 22.4

  • protein: 8.0

Ingredients:

  • 1 cup cooked chickpeas

  • Cherry tomatoes, halved

  • Cucumber, diced

  • Red onion, thinly sliced

  • Kalamata olives

  • (Optional) Feta cheese, crumbled

  • Olive oil, lemon juice, salt, pepper, dried oregano, fresh parsley

​

Instructions:

  1. In a large bowl, combine chickpeas, tomatoes, cucumber, onion and olives.

  2. Drizzle with olive oil and lemon juice, season with salt, pepper and oregano.

  3. Toss gently and finish with chopped parsley. Serve chilled.

Oat & Whey Protein Pancakes

  • calories: 210

  • carbs: 24.0

  • protein: 16.7

Ingredients:

  • ½ cup rolled oats

  • 1 scoop vanilla whey protein

  • 1 egg

  • ½ banana, mashed

  • Pinch of cinnamon

​

Instructions:

  1. Blend all ingredients until smooth.

  2. Heat a non-stick pan over medium heat.

  3. Pour batter into small pancakes and cook 2–3 min per side until golden.

Egg-White Omelette with Spinach & Ricotta

  • calories: 94

  • carbs: 1.4

  • protein: 20.0

Ingredients:

  • 4 egg whites

  • Handful of fresh spinach

  • 50 g ricotta cheese

  • Salt and pepper

​

Instructions:

  1. Sauté spinach in a non-stick skillet until wilted.

  2. Pour in egg whites, cook gently.

  3. Add ricotta on one half, fold omelette and cook 1 min more.

Quinoa Bowl with Lentils & Roasted Vegetables

  • calories: 120

  • carbs: 15.5

  • protein: 6.0

Ingredients:

  • ½ cup cooked quinoa

  • ½ cup cooked lentils

  • Zucchini, eggplant, red bell pepper, diced

  • 1 tbsp tahini

  • Lemon juice, salt, pepper

​

Instructions:

  1. Roast vegetables at 200 °C for 20 min with olive oil, salt and pepper.

  2. In a bowl, layer quinoa, lentils and vegetables.

  3. Drizzle tahini mixed with lemon juice and season to taste.

Grilled Tofu with Peanut Sauce

  • calories: 180

  • carbs: 5.0

  • protein: 11.0

Ingredients:

  • 200 g firm tofu, cubed

  • 2 tbsp peanut butter

  • 1 tbsp soy sauce

  • 1 clove garlic, minced

  • 1 tsp grated ginger

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Instructions:

  1. Marinate tofu in soy sauce, garlic and ginger for 15 min.

  2. Grill tofu cubes until golden.

  3. Whisk peanut butter with a splash of water, pour over tofu to serve.

Hummus & Edamame Wrap

  • calories: 172

  • carbs: 20.0

  • protein: 9.4

Ingredients:

  • 1 whole-wheat tortilla

  • 3 tbsp hummus

  • ½ cup shelled edamame, cooked

  • Shredded carrot, lettuce leaves

 

Instructions:

  1. Spread hummus over tortilla.

  2. Top with edamame, carrot and lettuce.

  3. Roll tightly, slice in half.

Black Bean “Meatballs”

  • calories: 165

  • carbs: 22.0

  • protein: 8.9

Ingredients:

  • 1 cup cooked black beans, drained

  • ¼ cup rolled oats

  • 1 small onion, chopped

  • 1 clove garlic, minced

  • 1 tsp ground cumin

​

Instructions:

  1. Pulse beans, oats, onion, garlic and cumin in a food processor until combined.

  2. Form into balls, place on a baking sheet.

  3. Bake at 190 °C for 15–20 min.

Egg & Veggie Muffins

  • calories: 130

  • carbs: 4.0

  • protein: 11.5

Ingredients:

  • 6 eggs

  • ½ cup chopped broccoli

  • 2 tbsp sun-dried tomatoes, chopped

  • 3 tbsp cottage cheese

  • Salt and pepper

​

Instructions:

  1. Whisk eggs, stir in broccoli, tomatoes and cottage cheese.

  2. Divide mixture into a greased muffin tin.

  3. Bake at 180 °C for 15 min or until set.

Whey & Berry Smoothie

  • calories: 110

  • carbs: 9.0

  • protein: 8.8

Ingredients:

  • 1 scoop unflavored whey protein

  • 1 cup mixed berries (fresh or frozen)

  • 200 mL plant-based milk

 

Instructions:

  1. Blend all ingredients until smooth.

  2. Serve immediately.

Chickpea & Oat Burger

  • calories: 190

  • carbs: 20.0

  • protein: 12

Ingredients:

  • 1 cup cooked chickpeas

  • ¼ cup rolled oats

  • ½ onion, chopped

  • 1 clove garlic, minced

  • 1 tsp ground cumin

​

Instructions:

  1. Mash chickpeas, mix with oats, onion, garlic and cumin.

  2. Shape into patties and grill or pan-fry 4 min per side.

Greek Yogurt Bowl with Protein Granola

  • calories: 150

  • carbs: 12.0

  • protein: 10

Ingredients:

  • 170 g Greek yogurt

  • 3 tbsp high-protein granola

  • 1 tbsp chia seeds

  • Fresh fruit to top

 

Instructions:

  1. Spoon yogurt into a bowl.

  2. Sprinkle granola and chia.

  3. Top with sliced fruit.

Lentil Salad with Goat Cheese

  • calories: 160

  • carbs: 18.0

  • protein: 7.3

Ingredients:

  • ½ cup cooked lentils

  • Handful of arugula

  • 30 g goat cheese, crumbled

  • 1 tbsp chopped walnuts

  • Olive oil & vinegar dressing

​

Instructions:

  1. Toss lentils with arugula, goat cheese and walnuts.

  2. Drizzle with dressing and serve.

Zucchini “Pasta” with Tofu Tomato Sauce

  • calories: 100

  • carbs: 7.0

  • protein: 6.4

Ingredients:

  • 2 zucchini, spiralized

  • 150 g tofu, crumbled

  • 1 can crushed tomatoes

  • Fresh basil, salt & pepper

 

Instructions:

  1. Sauté tofu briefly, add crushed tomatoes and simmer 5 min.

  2. Stir in basil.

  3. Toss zucchini noodles in sauce 1–2 min.

Black-Eyed Pea Salad

  • calories: 140

  • carbs: 20.0

  • protein: 6.8

Ingredients:

  • 1 cup cooked black-eyed peas

  • 1 carrot, grated

  • 2 tbsp chopped cilantro

  • Lemon juice, olive oil, salt

​

Instructions:

  1. Mix peas, carrot and cilantro.

  2. Dress with lemon, oil and season to taste.

Cottage Cheese & Tomato Panini

  • calories: 190

  • carbs: 20.0

  • protein: 8.3

Ingredients:

  • 2 slices whole-grain bread

  • 100 g cottage cheese

  • 4 tomato slices

  • Fresh basil leaves

 

Instructions:

  1. Spread cottage cheese on bread.

  2. Top with tomato and basil.

  3. Grill in sandwich press until golden brown.

Crustless Spinach & Ricotta Quiche

  • calories: 170

  • carbs: 6.0

  • protein: 11.1

Ingredients:

  • 4 eggs

  • 100 g ricotta

  • 1 cup chopped spinach

  • Pinch nutmeg, salt & pepper

 

Instructions:

  1. Beat eggs, mix in ricotta and spinach.

  2. Pour into forma untada.

  3. Bake at 180 °C por 25 min.

Quinoa Tabbouleh with Chickpeas

  • calories: 150

  • carbs: 20.0

  • protein: 7.2

Ingredients:

  • ½ cup cooked quinoa

  • ½ cup cooked chickpeas

  • Parsley & mint, chopped

  • 1 tomato, diced

  • Lemon juice & olive oil

​

Instructions:

  1. Combine all ingredients.

  2. Season with lemon, oil, salt and pepper.

Tofu & Veggie Skewers

  • calories: 160

  • carbs: 8.0

  • protein: 11.1

Ingredients:

  • Cubes of firm tofu

  • Bell pepper, onion, zucchini chunks

  • Olive oil, dried herbs, salt

​

Instructions:

  1. Thread tofu e legumes em espetos.

  2. Brush com azeite temperado.

  3. Grelhe 10 min, virando na metade do tempo.

Cottage Crepioca with Spinach

  • calories: 160

  • carbs: 10.0

  • protein: 11.3

Ingredients:

  • 1 egg

  • 2 tbsp tapioca starch

  • 50 g cottage cheese

  • Handful of spinach, chopped

​

Instructions:

  1. Whisk egg com tapioca até homogeneizar.

  2. Fry fino por 2 min, recheie com cottage e espinafre.

  3. Dobre e aqueça mais 1 min.

Lentil & Carrot Patties

  • calories: 140

  • carbs: 18.0

  • protein: 10.0

Ingredients:

  • 1 cup cooked lentils

  • 1 carrot, grated

  • 2 tbsp oat flour

  • Salt, pepper & paprika

 

Instructions:

  1. Mix lentils, carrots and flour.

  2. Mold in dumplings.

  3. Bake for 20 min at 190 °C or lightly fry.

Please note :

All macro nutrients are calculated for a portion of 100 grams

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