Recipes Idea
Explore a variety of delicious and healthy recipes tailored for every taste and dietary need. Our creative meal ideas inspire you to cook nutritious dishes that are both satisfying and easy to prepare.
Focusing on low glycemic load, high fiber, complex carbohydrates, lean protein, and monounsaturated fats. This plan promotes sustained energy, satiety, and fat loss while supporting muscle maintenance.
Meal 1
Breakfast (7-8 am)
- Vegetable Omelette with Avocado
- 3 egg whites + 1 whole egg (110 kcal, 18g protein, 7g fat)
- 1/4 medium avocado (60 kcal, 5g fat, 3g fiber)
- 1/2 cup spinach, tomatoes, and onions (30 kcal, 5g carbs, 2g fiber)
- 1 slice whole grain toast (70 kcal, 15g carbs, 3g fiber)
Total: 270 kcal, 20g carbs, 18g protein, 12g fat
Meal 2
Snack (10-11am)
- Apple with Almond Butter
- 1 small apple (80 kcal, 21g carbs, 3g fiber)
- 1 tbsp almond butter (98 kcal, 9g fat, 3g protein)
Total: 178 kcal, 21g carbs, 3g fiber, 6g protein, 9g fat
Meal 3
Lunch (1-2pm)
- Grilled Chicken Breast with Quinoa and Veggies
- 150g grilled chicken breast (240 kcal, 45g protein, 5g fat)
- 1/2 cup cooked quinoa (111 kcal, 20g carbs, 3g fiber)
- 1 cup steamed broccoli (55 kcal, 11g carbs, 4g fiber)
- 1 tbsp olive oil (120 kcal, 14g fat)
Total: 526 kcal, 31g carbs, 48g protein, 19g fat, 7g fiber
Meal 4
Snack (4-5pm)
- Greek Yogurt with Flaxseeds
- 200g plain Greek yogurt (120 kcal, 20g protein, 6g carbs)
- 1 tbsp flaxseeds (37 kcal, 3g fat, 3g fiber, 2g protein)
Total: 157 kcal, 6g carbs, 3g fiber, 22g protein, 3g fat
Meal 5
Dinner (7-8pm)
- Grilled White Fish with Lentils and Roasted Veggies
- 120g grilled white fish(200 kcal, 25g protein, 10g fat)
- 1/2 cup cooked lentils (115 kcal, 20g carbs, 8g fiber, 9g protein)
- 1 cup roasted carrots and zucchini (50 kcal, 10g carbs, 4g fiber)
- 1 tsp olive oil (40 kcal, 5g fat)
Total 405 kcal, 30g carbs, 8g fiber, 34g protein, 15g fat
Meal 6
Evening Snack (10-11pm)
- Cottage Cheese with Cucumber and Olive Oil
- 100g cottage cheese (90 kcal, 11g protein, 5g fat)
- 1/2 cup cucumber slices (8 kcal, 2g carbs)
- 1 tsp olive oil (40 kcal, 5g fat)
Total: 138 kcal, 2g carbs, 11g protein, 10g fat
