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Nutrient

Daily value: 50 g

Total time

57 recipes

Bowl of whole-grain penne with seared salmon fillet and green kale pesto30 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
Colorful Mediterranean bowl with chickpeas, quinoa, cucumber, tomatoes and feta20 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 Iron210mcg Folate
Bowl of golden lentil curry stew with spinach and a swirl of coconut milk40 min

320 kcal4 servings

Lentil Curry Stew

One-pot red lentil and coconut curry with spinach. 5.5mg iron, 13g fiber and 280mcg folate per serving. Budget-friendly and freezer-friendly.

5.5mg Iron13g Fiber280mcg Folate
Greek yogurt bowl topped with berries, chia seeds, almonds and a honey drizzle5 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 Calcium0.9mcg B12
Sliced lemon-garlic chicken breast over quinoa with charred broccoli35 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
Farro grain bowl with roasted sweet potato, bell peppers and tahini drizzle45 min

430 kcal4 servings

Roasted Veggie Farro Bowl

Chewy farro with caramelized sweet potato, peppers and tahini-lemon dressing. 9g fiber, 60mg vitamin C and 700mg potassium per bowl.

9g Fiber60mg Vitamin C110mg Magnesium
Two slices of sourdough with smashed avocado, halved jammy eggs and chili flakes15 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 Fiber130mcg Folate
Bowl of creamy red lentil soup with lemon wedge, olive oil swirl and cumin35 min

260 kcal4 servings

Red Lentil Soup with Lemon

Silky red lentil soup brightened with lemon and cumin. 4.5mg iron, 12g fiber and 270mcg folate per bowl. One pot, 35 minutes, freezer-friendly.

4.5mg Iron12g Fiber270mcg Folate
Three black bean and corn tacos with lime crema, cilantro and lime wedges30 min

450 kcal4 servings

Black Bean & Corn Tacos

Smoky black beans, charred corn and lime crema in warm corn tortillas. 14g fiber, 19g protein and 170mcg folate per serving. Taco Tuesday, upgraded.

14g Fiber19g Protein170mcg Folate
Jar of berry overnight oats with layers of yogurt, chia and fresh berries490 min

460 kcal1 servings

Berry Overnight Oats

Creamy oats soaked overnight with yogurt, chia and berries. 12g fiber, 310mg calcium and 20g protein. Breakfast that makes itself.

12g Fiber310mg Calcium20g Protein
Sliced stuffed chicken breast showing spinach and feta filling, with roasted tomatoes45 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
Tuna and white bean salad with celery, red onion, parsley and lemon15 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 Iron2.5mcg B12
Bowl of beef and lentil chili topped with Greek yogurt and fresh cilantro60 min

430 kcal6 servings

Beef & Lentil Chili

Beef and red lentils simmered with smoky spices, finished with cool Greek yogurt and cilantro. 32g protein, 5.5mg iron and 11g fiber per bowl. One pot, zero fuss.

32g Protein5.5mg Iron11g Fiber
Quinoa power bowl with black beans, charred corn, avocado and lime wedges35 min

560 kcal2 servings

Quinoa Black Bean Power Bowl

Fluffy quinoa, smoky black beans, charred corn and creamy avocado with lime. 16g fiber, 230mcg folate and 21g protein. A plant-based bowl that eats like a real meal.

16g Fiber230mcg Folate21g Protein
Miso-glazed salmon fillet over steamed rice with sesame seeds and scallions35 min

560 kcal4 servings

Miso-Glazed Salmon with Rice

Caramelized miso-glazed salmon fillets over steamed rice with sesame and scallions. 2.2g omega-3s, 34g protein and a day's vitamin D. 35 minutes, restaurant-level results.

2.2g Omega-334g Protein12mcg Vitamin D
Bowl of white bean and kale soup with lemon wedge and olive oil swirl45 min

250 kcal4 servings

White Bean & Kale Soup with Lemon

Creamy cannellini beans, silky kale and bright lemon in a garlicky rosemary broth. 4mg iron, 10g fiber and half your vitamin C. The soup equivalent of a reset button.

4mg Iron10g Fiber45mg Vitamin C
Crispy tofu stir-fry with bell peppers and broccoli over rice, sesame seeds on top40 min

480 kcal3 servings

Crispy Tofu Veggie Stir-Fry

Shatteringly crisp tofu with charred peppers and broccoli in a gingery soy glaze over rice. 380mg calcium, 22g protein and 70mg vitamin C. Weeknight vegan that converts skeptics.

380mg Calcium22g Protein70mg Vitamin C
Bowl of chickpea and spinach curry over rice with lime wedge40 min

490 kcal4 servings

Chickpea & Spinach Curry

Chickpeas and wilted spinach in a tomato-coconut curry over fluffy rice. 4.8mg iron, 220mcg folate and 12g fiber. A pantry curry that punches way above its cost.

4.8mg Iron220mcg Folate12g Fiber
Baked egg muffin cups with spinach and feta in a muffin tin35 min

300 kcal3 servings

Spinach & Feta Egg Muffin Cups

Grab-and-go baked egg muffins with spinach and salty feta. 22g protein, 1.6mcg B12 and true grab-and-go convenience. A week's breakfasts in 35 minutes.

22g Protein1.6mcg B12160mg Calcium
No-bake pumpkin seed energy bites stacked on a plate20 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 Zinc7g Protein
Spaghetti with sardines, lemon zest, parsley and chili flakes in a bowl30 min

560 kcal4 servings

Sardine Lemon Pasta

Pantry sardines tossed with spaghetti, lemon, garlic and chili. 1.8g omega-3s, 320mg calcium and 5mcg B12. The cheapest fancy dinner you'll ever make.

1.8g Omega-3320mg Calcium5mcg B12
Glass jar of strawberry chia pudding layered with fresh strawberries250 min

330 kcal2 servings

Strawberry Chia Pudding

Overnight chia pudding layered with macerated strawberries. 13g fiber, 380mg calcium and 5g omega-3s. Dessert that behaves like breakfast.

13g Fiber380mg Calcium5g Omega-3
Bowl of roasted sweet potato and black beans over rice with tahini drizzle45 min

520 kcal4 servings

Roasted Sweet Potato & Black Bean Bowl

Caramelized sweet potato and black beans over rice with lemon-tahini drizzle. 1050mg potassium, 14g fiber and 39% of your vitamin C. Sweet, smoky, satisfying.

1050mg Potassium14g Fiber35mg Vitamin C
Golden mushroom and spinach frittata sliced in a skillet40 min

280 kcal4 servings

Mushroom & Spinach Frittata

Golden frittata packed with mushrooms, spinach and parmesan. 20g protein, 3mcg vitamin D and 3mg iron. One pan, from brunch to dinner.

20g Protein3mcg Vitamin D3mg Iron
Turkey and spinach meatballs simmered in chunky tomato sauce in a skillet35 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
Colorful bowl of quinoa salad with edamame, avocado, red peppers and tahini drizzle20 min

353 kcal4 servings

Edamame & Quinoa Power Salad

Chewy quinoa, buttery edamame, creamy avocado and a lemon-tahini dressing. 15g protein and 10g fiber per serving, and it actually keeps you full until dinner.

15g Protein10g Fiber336mcg Folate
Skillet hash of diced sweet potato and mackerel topped with fried eggs and herbs30 min

508 kcal4 servings

Mackerel & Sweet Potato Hash

Crispy-edged sweet potatoes, smoky mackerel and a fried egg on top. Over 1g of omega-3s and 60% of your vitamin D per serving — from a humble can of fish.

1g Omega-39mcg Vitamin D9.2mcg Vitamin B12
Stack of golden cottage cheese pancakes topped with blueberries and honey25 min

379 kcal4 servings

Cottage Cheese Protein Pancakes

Fluffy, golden pancakes with 27g of protein per serving and no protein powder in sight. The cottage cheese melts right in — nobody will ever guess.

27g Protein139mg Calcium5g Fiber
Bowl of whole-grain spaghetti topped with thick red lentil bolognese sauce40 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
Two glasses of creamy tahini banana smoothie topped with sesame seeds5 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 Calcium873mg Potassium
Bowl of golden chicken and lentil soup with carrots, spinach and lemon wedge45 min

284 kcal4 servings

Chicken & Lentil Soup

The soup equivalent of a warm hug: tender chicken, creamy red lentils, sweet carrots and wilted spinach in a lemony broth. 28g protein per bowl.

28g Protein4mg Iron10g Fiber
Poke bowl with cubed raw salmon, avocado, edamame and cucumber over rice25 min

555 kcal4 servings

Salmon & Avocado Poke Bowls

Silky sushi-grade salmon, creamy avocado and crunchy edamame over warm rice with a sesame-soy drizzle. 31g protein and 2.7g omega-3s per bowl — restaurant poke, minus the $18.

31g Protein2.7g Omega-312mcg Vitamin D
Golden baked casserole of broccoli, quinoa and melted cheddar in a baking dish45 min

371 kcal4 servings

Broccoli Cheddar Quinoa Bake

All the comfort of broccoli-cheddar soup, baked into a golden, sliceable quinoa casserole. 22g protein and 355mg calcium per serving — the kids will ask for seconds.

22g Protein355mg Calcium113mg Vitamin C
Beef strips and bright green broccoli in glossy stir-fry sauce over brown rice30 min

431 kcal4 servings

Beef & Broccoli Stir-Fry

Better-than-takeout beef and broccoli in a glossy ginger-garlic sauce, over brown rice. 27g protein, 6.5mg zinc and double your day’s vitamin C — in 30 minutes.

27g Protein182mg Vitamin C6.5mg Zinc
Bowl of creamy savory oatmeal topped with sauteed mushrooms, spinach and a soft egg25 min

381 kcal2 servings

Savory Mushroom Oatmeal

Creamy oats topped with garlicky mushrooms, wilted spinach and a jammy egg. 22g protein and 4.6mg iron — breakfast for people who never liked sweet oatmeal.

22g Protein5mg Iron7g Fiber
Pan of zucchini noodles with pink garlic shrimp, cherry tomatoes and parmesan20 min

269 kcal4 servings

Garlic Shrimp Zucchini Noodles

Plump garlicky shrimp and sweet cherry tomatoes over tender zucchini noodles. 34g protein, just 269 calories, and on the table in 20 minutes flat.

34g Protein1410mg Potassium79mg Vitamin C
Homemade black bean quinoa burger in a bun with lettuce, tomato and onion35 min

493 kcal4 servings

Black Bean & Quinoa Burgers

Crispy-edged, smoky veggie burgers that actually hold together. 22g protein and 14g fiber per burger — the rare veggie burger worth making twice.

22g Protein14g Fiber6mg Iron
Two slices of toast topped with smashed avocado, sardines, red onion and lemon10 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 Calcium1.2g Omega-3
Mango smoothie bowl topped with pistachios, chia seeds and mango cubes10 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 Calcium44mg Vitamin C
Rice bowl with sliced fajita chicken, charred peppers, black beans and avocado35 min

500 kcal4 servings

Chicken Fajita Rice Bowls

Smoky spiced chicken, charred peppers and onions over brown rice with black beans and avocado. 35g protein and 121mg vitamin C per bowl — the fajita, minus the tortilla juggling.

35g Protein121mg Vitamin C10g Fiber
Colorful buddha bowl with sliced tempeh, sweet potato, red cabbage, edamame and tahini drizzle35 min

498 kcal4 servings

Tempeh Rainbow Buddha Bowl

Crispy-edged tempeh, roasted sweet potato and crunchy rainbow veg over quinoa with lemon-tahini. 32g protein and 6.2mg iron — the bowl that made my tofu-skeptic friend a convert.

32g Protein6mg Iron10g Fiber
Wok of fried rice with edamame, carrots, peas and scrambled egg25 min

391 kcal4 servings

Edamame Veggie Fried Rice

Better-than-takeout fried rice with 18g protein per serving and actual vegetables in every bite. The secret is day-old rice and a screaming-hot pan.

18g Protein9g Fiber286mcg Folate
Bowl of orange coconut pumpkin soup swirled with coconut cream and pumpkin seeds30 min

305 kcal4 servings

Coconut Pumpkin Soup

Velvety pumpkin soup with coconut milk, ginger and lime. 7g fiber and 4.7mg iron per bowl — autumn comfort that happens to be vegan.

7g Fiber5mg Iron849mg Potassium
Baked bell peppers stuffed with turkey rice filling and melted cheddar50 min

443 kcal4 servings

Turkey Stuffed Bell Peppers

Sweet roasted peppers filled with spiced turkey, brown rice and black beans under a golden cheddar lid. 33g protein and 223mg vitamin C each — dinner in an edible bowl.

33g Protein223mg Vitamin C4mg Zinc
Bowl of crispy roasted chickpeas mixed with pumpkin seeds and almonds35 min

317 kcal6 servings

Roasted Chickpea Snack Mix

Shatteringly crisp roasted chickpeas with pumpkin seeds and almonds in smoky spices. 14g protein and 8g fiber per handful — the 3pm snack that ends the vending-machine era.

14g Protein8g Fiber4mg Iron
Whole-grain wrap filled with hummus, spinach, bell peppers, carrots and avocado, cut in half15 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 Iron185mcg Folate
Sheet pan with baked cod fillets, sweet potato wedges, zucchini and cherry tomatoes30 min

297 kcal4 servings

Lemon Herb Baked Cod

Flaky cod with crispy sweet potato wedges and jammy roasted vegetables, all on one pan. 28g protein and 1404mg potassium per serving — the easiest fish dinner you will make.

28g Protein1404mg Potassium43mg Vitamin C
Skillet of shakshuka with poached eggs in tomato white bean sauce topped with feta30 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
Two glasses of purple blueberry almond smoothie with blueberries on top5 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 Calcium5g Fiber
Golden salmon dill patties on a green salad with lemon wedges30 min

460 kcal4 servings

Salmon Dill Patties

Crispy golden salmon patties with fresh dill and lemon, over a simple green salad. 31g protein and 2.6g omega-3s per serving — the can of salmon’s redemption arc.

31g Protein2.6g Omega-313mcg Vitamin D
Bowl of roasted butternut squash cubes, quinoa, chickpeas and kale with tahini drizzle and pumpkin seeds50 min

454 kcal4 servings

Roasted Butternut Squash and Quinoa Bowl

Roasted butternut squash, quinoa, crisp chickpeas, kale, and a maple-tahini dressing make a hearty plant-forward bowl for lunch or dinner.

9g Fiber1366mg Potassium256mg Magnesium
Two glass jars of apple pie overnight oats topped with diced apple, cinnamon and chopped walnuts490 min

411 kcal2 servings

Apple Pie Overnight Oats

Prep these cinnamon-spiced oats tonight for a grab-and-go breakfast that tastes like dessert — no morning cooking required.

28g Protein423mg Calcium141mg Magnesium
Overhead shot of pumpkin muffins with pumpkin seeds on a rustic wooden board37 min

94 kcal12 servings

Pumpkin Protein Muffins

Moist pumpkin protein muffins made with Greek yogurt and protein powder. Meal-prep friendly and naturally sweetened.

225mcg Vitamin A6.3g Protein98mg Calcium
Glass jar of pumpkin chia pudding topped with toasted pumpkin seeds and a dusting of cinnamon, on a cream cloth with a deep-green napkin185 min

303 kcal2 servings

High Protein Pumpkin Chia Pudding

A make-ahead breakfast with pumpkin, chia seeds, and a protein boost — ready in minutes, keeps 4–5 days in the fridge.

24g Protein9.1g Fiber468mg Calcium
Rustic ceramic bowl of velvety roasted butternut squash soup with a coconut milk swirl, toasted pumpkin seeds and fresh herbs, on a cream tablecloth with a deep-green napkin and roasted squash cubes55 min

316 kcal4 servings

High Fiber Roasted Butternut Squash Soup

A cozy, fiber-rich roasted butternut squash soup that supports digestion and keeps you full. Simple ingredients, big flavor.

9.3g Fiber52mg Vitamin C1276mg Potassium