57 recipes · nutrition from USDA data

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Featured recipes

Bowl of whole-grain penne with seared salmon fillet and green kale pesto

30 min

655 kcal4 servings

Salmon & Kale Pesto Pasta

Flaky salmon and whole-grain penne tossed in a kale-basil pesto. 38g protein and 2.5g omega-3s per serving, on the table in 30 minutes.

38g Protein2.5g Omega-33mg Iron

Sliced stuffed chicken breast showing spinach and feta filling, with roasted tomatoes

45 min

350 kcal4 servings

Spinach & Feta Stuffed Chicken

Chicken breasts stuffed with garlicky spinach and feta. 40g protein, 950mg potassium and 3.4mg iron per serving. Weeknight-impressive, genuinely easy.

40g Protein950mg Potassium3.4mg Iron

Sliced lemon-garlic chicken breast over quinoa with charred broccoli

35 min

370 kcal4 servings

Garlic Lemon Chicken & Quinoa

Juicy lemon-garlic chicken breast with fluffy quinoa and charred broccoli. 37g protein and 90mg vitamin C per serving: a weeknight staple.

37g Protein90mg Vitamin C3mg Iron

Turkey and spinach meatballs simmered in chunky tomato sauce in a skillet

35 min

387 kcal4 servings

Turkey & Spinach Meatballs in Tomato Sauce

Juicy turkey meatballs packed with wilted spinach, simmered in a garlicky tomato sauce. 35g protein and 4mg iron per serving — the kind of dinner that keeps you full for hours.

35g Protein4mg Iron4mg Zinc

Bowl of whole-grain spaghetti topped with thick red lentil bolognese sauce

40 min

541 kcal4 servings

Red Lentil Bolognese

A meaty-tasting, deeply savory bolognese with zero meat. 24g protein, 21g fiber and 8mg iron per serving — your weeknight pasta just got a promotion.

21g Fiber24g Protein8mg Iron

Skillet of shakshuka with poached eggs in tomato white bean sauce topped with feta

30 min

464 kcal4 servings

White Bean Shakshuka

Eggs poached in a smoky white-bean tomato sauce with wilted spinach and salty feta. 28g protein and 7.8mg iron per serving — brunch that eats like a hug.

28g Protein8mg Iron115mg Vitamin C

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Eat more plants · 38 meat-free recipes Plan your week of meals

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More quick meals

Greek yogurt bowl topped with berries, chia seeds, almonds and a honey drizzle

5 min

410 kcal1 servings

Greek Yogurt Breakfast Bowl

Thick Greek yogurt with berries, chia, almonds and honey. 24g protein, 320mg calcium and 0.9mcg B12. A 5-minute breakfast that actually keeps you full.

24g Protein320mg Calcium

Two glasses of creamy tahini banana smoothie topped with sesame seeds

5 min

444 kcal2 servings

Tahini Banana Smoothie

Creamy, nutty, naturally sweet — like a milkshake that happens to deliver 18g protein, 313mg calcium and serious potassium. Five minutes, one blender.

18g Protein313mg Calcium

Two glasses of purple blueberry almond smoothie with blueberries on top

5 min

385 kcal2 servings

Blueberry Almond Smoothie

Thick, creamy and deeply purple: blueberries, almond butter, banana and Greek yogurt. 17g protein and 311mg calcium — the 5-minute breakfast that tastes like dessert.

17g Protein311mg Calcium

Two slices of toast topped with smashed avocado, sardines, red onion and lemon

10 min

473 kcal2 servings

Sardine & Avocado Toast

The 10-minute lunch that outperforms most dinners: 30g protein, 392mg calcium and 1.2g omega-3s on two slices of toast. Trust us on the sardines.

30g Protein392mg Calcium

Mango smoothie bowl topped with pistachios, chia seeds and mango cubes

10 min

324 kcal2 servings

Mango Lassi Smoothie Bowl

Thick, spoonable mango lassi topped with pistachios and chia. 16g protein, 273mg calcium and 44mg vitamin C — sunshine you can eat with a spoon.

16g Protein273mg Calcium

Two slices of sourdough with smashed avocado, halved jammy eggs and chili flakes

15 min

400 kcal1 servings

Avocado Egg Toast

Sourdough topped with smashed avocado and jammy eggs. 22g protein, 9g fiber and 130mcg folate. The 15-minute breakfast worth repeating.

22g Protein9g Fiber

Tuna and white bean salad with celery, red onion, parsley and lemon

15 min

355 kcal2 servings

Tuna & White Bean Salad

Protein-packed tuna and creamy cannellini beans with lemon-caper dressing. 32g protein, 4.7mg iron and a full day's B12. No cooking at all.

32g Protein4.7mg Iron

Whole-grain wrap filled with hummus, spinach, bell peppers, carrots and avocado, cut in half

15 min

409 kcal4 servings

Hummus Rainbow Veggie Wraps

Creamy hummus, crunchy rainbow vegetables and avocado in a soft whole-grain wrap. 10g fiber and 185mcg folate per wrap — the no-cook lunch that eats like a rainbow.

10g Fiber4mg Iron

Colorful Mediterranean bowl with chickpeas, quinoa, cucumber, tomatoes and feta

20 min

520 kcal2 servings

Mediterranean Chickpea Bowl

Chickpeas, quinoa, cucumber, tomato and feta with lemon-olive oil dressing. 12g fiber, 5mg iron and 210mcg folate per bowl. No cooking required.

12g Fiber5mg Iron

No-bake pumpkin seed energy bites stacked on a plate

20 min

220 kcal8 servings

No-Bake Pumpkin Seed Energy Bites

Chewy no-bake bites of pumpkin seeds, oats, peanut butter and dark chocolate. 90mg magnesium and 1.8mg zinc per serving. The 3pm snack that actually fuels you.

90mg Magnesium1.8mg Zinc

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02
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