Nothing here needs heat. For the office, for a hot day, and for every kitchen where the stove is occupied.
86 recipes
How the labels are calculated
Per serving: weight loss means under 500 calories and over 25 g of protein, weight gain over 700 calories, muscle over 600 calories and over 35 g of protein. "Anyone can" has at most 4 steps, 7 ingredients and 20 minutes of work, "some experience" starts at 35 minutes or 6 steps. High protein is over 30 g, low carb at most 20 g of carbohydrate, low calorie under 400 calories, quick at most 15 minutes. Vegetarian and vegan follow from the ingredients.
No recipe matches all of that.
Overnight oats with yoghurt and blueberries466 kcal · 28 g proteinTwo minutes at night, breakfast in the morning
Cottage cheese with berries and almonds395 kcal · 36 g proteinTwo minutes, and more protein than a protein bar
Yoghurt bowl with banana and peanut butter441 kcal · 29 g proteinThree minutes, no stove, keeps you going until lunch
Greek yoghurt with honey168 kcal · 21 g proteinThe dessert that has worked for three thousand years
Chia pudding with mango311 kcal · 7 g proteinStir it at night, eat it in the morning, no stove
Yoghurt with granola and berries445 kcal · 29 g proteinTwo minutes, and the granola brings the crunch
Caprese503 kcal · 30 g proteinTomato, mozzarella, basil, good oil. Nothing else.
Coleslaw171 kcal · 10 g proteinCabbage salad, creamy, with yoghurt instead of only mayonnaise
Watermelon salad with feta and mint351 kcal · 10 g proteinSweet, salty, cold. Summer on a plate.
Spinach salad with apple, walnuts and cranberries504 kcal · 12 g proteinAutumn on a plate, in ten minutes
Rocket salad with pomegranate, feta and walnuts462 kcal · 14 g proteinBitter, sweet, salty, and all of it crunches
Pear salad with blue cheese and walnuts511 kcal · 14 g proteinSweet pear, salty cheese, and walnuts in between
Cucumber salad with red onion and dill103 kcal · 8 g proteinFive minutes, and it goes with anything out of a pan
Chickpea salad with pepper and red onion441 kcal · 16 g proteinFrom a tin, no stove, keeps three days
Turkey wrap with spinach and avocado491 kcal · 29 g proteinNo stove, five minutes, made for a lunchbox
Tuna sandwich362 kcal · 39 g proteinWith yoghurt instead of only mayonnaise, on wholemeal bread
Hummus wrap with vegetables447 kcal · 12 g proteinVegan, no stove, in five minutes
Bagel with smoked salmon and cream cheese408 kcal · 24 g proteinThe bakery classic, at home in five minutes
Wholemeal rolls with cottage cheese and radishes316 kcal · 29 g proteinThe supper that tastes of spring
Cream cheese bread with cucumber and radish336 kcal · 15 g proteinFour small slices, each topped differently
Hummus330 kcal · 11 g proteinMade in five minutes, better than any tub
Tzatziki152 kcal · 16 g proteinYoghurt, cucumber, garlic. The dip that goes with everything.
Energy balls with dates and oats280 kcal · 6 g proteinSweet without sugar, from the blender, for the whole week
Apple slices with peanut butter215 kcal · 5 g proteinTwo ingredients, two minutes, lasts until dinner
Vegetable sticks with hummus316 kcal · 10 g proteinCarrot, cucumber, pepper, celery, and a dip
Rice cakes with yoghurt and berries274 kcal · 14 g proteinCrisp, sweet, in three minutes
Cheese board with grapes and nuts520 kcal · 25 g proteinThree cheeses, grapes, walnuts, bread. An evening without a stove.
Chocolate mousse from avocado272 kcal · 5 g proteinVegan, no cream, and you cannot taste the avocado
Yoghurt with chocolate granola and berries411 kcal · 24 g proteinThe dessert in a glass that would also be breakfast
Nice cream from frozen banana275 kcal · 4 g proteinIce cream from one ingredient, without a machine
Fruit salad273 kcal · 3 g proteinSix fruits, a squeeze of lemon, ten minutes
Yoghurt and berry parfait349 kcal · 26 g proteinYoghurt, berries and granola in layers, in five minutes
Strawberry protein shake257 kcal · 32 g proteinStrawberries, milk, protein powder. The shake after training.
Blueberry smoothie with yoghurt297 kcal · 20 g proteinPurple, thick, and with yoghurt instead of only juice
Coffee and oat smoothie with banana345 kcal · 13 g proteinBreakfast and coffee in one glass
Banana milkshake330 kcal · 20 g proteinBanana, milk, yoghurt, vanilla. Three minutes.
Green smoothie with spinach and apple221 kcal · 4 g proteinSpinach you cannot taste, apple and banana you can
Mango lassi277 kcal · 14 g proteinThe yoghurt drink from India, sweet and cold
Matcha smoothie bowl476 kcal · 10 g proteinGreen from banana, spinach and matcha, with fruit and granola
Chocolate protein shake346 kcal · 39 g proteinMilk, protein powder, cocoa, half a banana. After training.
Chocolate banana shake with peanut butter392 kcal · 24 g proteinLike a chocolate bar in a glass, from four ingredients
Trail mix with chocolate beans345 kcal · 10 g proteinPeanuts, cashews, almonds, raisins, chocolate beans. Mixed yourself, in a jar.
Peanut and banana shake685 kcal · 49 g proteinBanana, peanut butter, milk, oats, protein powder. The shake for gaining weight.
Bircher muesli with apple and banana604 kcal · 22 g proteinOats soaked overnight in yoghurt and milk, apple, banana and nuts in the morning
Chocolate overnight oats595 kcal · 25 g proteinOats, cocoa, chia, milk and yoghurt overnight in a jar
Chia pudding with raspberries318 kcal · 13 g proteinChia seeds in milk, four hours to swell, raspberries on top
Mango smoothie292 kcal · 13 g proteinMango, yoghurt, milk, lemon. Thick, cold, yellow.
Gazpacho251 kcal · 6 g proteinCold tomato soup from the blender, with cucumber, pepper, olive oil and croutons
Muesli with milk and berries584 kcal · 22 g proteinOats, raisins, almonds, seeds, cold milk, fresh berries. Five minutes.
Skyr with berries and oats468 kcal · 35 g proteinA bowl of skyr, raspberries, blueberries, oats, almonds, honey
Chia pudding with mango and coconut593 kcal · 12 g proteinChia in coconut and almond milk, mango, toasted oats, desiccated coconut. Vegan.
Overnight oats with mango and almonds561 kcal · 20 g proteinOats overnight in soya milk, mango and almonds in the morning. Vegan.
Guacamole with tortilla chips337 kcal · 5 g proteinAvocado, tomato, onion, lime, coriander, chilli. With a fork, not a blender.
Mexican bean salad306 kcal · 11 g proteinBlack beans, kidney beans, sweetcorn, pepper, tomato, avocado, lime. Vegan.
Mixed salad with walnuts and pumpkin seeds495 kcal · 11 g proteinLeaves, red cabbage, carrot, tomato, avocado, walnuts, pumpkin seeds, lemon oil
Blueberry smoothie bowl with granola492 kcal · 9 g proteinFrozen blueberries, banana and soya yoghurt blended, granola and fruit on top
Greek salad554 kcal · 16 g proteinTomato, cucumber, pepper, red onion, olives, a block of feta, olive oil, oregano
Tuna wraps with yoghurt and cucumber582 kcal · 51 g proteinTinned tuna with yoghurt and mustard, salad, cucumber, pickled onion, in two tortillas
Berry smoothie265 kcal · 8 g proteinStrawberries, blueberries, banana, soya yoghurt, soya milk. Vegan, five minutes.
Courgette spaghetti with feta and cucumber376 kcal · 13 g proteinRaw courgette noodles, cucumber, feta, basil, lemon and olive oil. No stove.
Hummus plate with salad and pita711 kcal · 20 g proteinA plate of hummus, tomato, cucumber, pepper, olives, chickpeas, olive oil, pita for dipping
Overnight oats with berries and peanut butter581 kcal · 22 g proteinOats soaked overnight in milk and chia, then raspberries, blueberries, peanut butter, maple syrup
Overnight oats with coconut milk and blueberries645 kcal · 14 g proteinOats in coconut and almond milk overnight, blueberries and coconut flakes on top. Vegan.
Chilled cucumber soup with avocado194 kcal · 4 g proteinCucumber, soya yoghurt, avocado, dill, mint, lemon, blended and cold. Vegan, no stove.
Overnight oats with banana and linseed574 kcal · 19 g proteinOats, soya milk, linseed, banana and almonds in a jar. Stirred at night, ready in the morning, vegan.
Coconut bowl with nectarine and chia631 kcal · 12 g proteinChia pudding with coconut milk, nectarine, coconut chips and granola. Vegan, in a coconut shell or a bowl.
Raspberry shake275 kcal · 14 g proteinFrozen raspberries, milk, yoghurt and a spoon of honey. Pink, cold, ready in two minutes.
Iced matcha latte70 kcal · 1 g proteinMatcha whisked cold, with almond milk and ice. Green tea as the wake-up, vegan.
Green avocado smoothie268 kcal · 5 g proteinAvocado, spinach, banana and almond milk. Creamy as a milkshake, vegan.
Cherry smoothie259 kcal · 13 g proteinSweet cherries, yoghurt, milk and mint. A summer in a glass, in five minutes.
Mango and pineapple smoothie with coconut milk338 kcal · 3 g proteinMango, pineapple, coconut milk and lime. Vegan, yellow, thick enough for a straw.
Date and cocoa almond milk259 kcal · 5 g proteinAlmond milk, Medjool dates, cocoa and almonds, blended. Chocolate milk without sugar, vegan.
Beetroot and apple smoothie211 kcal · 3 g proteinRaw beetroot, apple, carrot, orange and ginger. Deep red, earthy, vegan.
Nectarine smoothie243 kcal · 11 g proteinNectarines, yoghurt, banana and a hint of vanilla. Creamy, orange, in a glass with a straw.
Apple and cinnamon smoothie399 kcal · 14 g proteinApple, oats, yoghurt, walnuts and cinnamon. Apple pie you can drink.
Chia pudding with matcha and strawberries273 kcal · 7 g proteinChia pudding in three layers: matcha, plain and strawberry. Vegan, overnight in the fridge.
Fruit skewers with yoghurt dip252 kcal · 7 g proteinStrawberries, grapes, kiwi and mango on skewers, with yoghurt, honey and poppy seeds. A pudding for dipping.
Frozen yoghurt bark with blueberries105 kcal · 9 g proteinGreek yoghurt with honey, blueberries and almonds frozen on a tray and broken into pieces. Four portions.
Tomato salsa with tortilla chips180 kcal · 3 g proteinFresh tomatoes, onion, jalapeño, coriander and lime, with tortilla chips. Vegan, in ten minutes.
Stuffed dates with peanut butter249 kcal · 5 g proteinMedjool dates, split and filled with peanut butter and pistachios. Vegan, two minutes.
Caprese skewers255 kcal · 15 g proteinMozzarella balls, cherry tomatoes and basil on skewers, with olive oil and balsamic. Finger food, no stove.
Waldorf salad307 kcal · 7 g proteinApple, celery, grapes and walnuts in a light yoghurt dressing on salad leaves. For two.
Moroccan carrot salad226 kcal · 3 g proteinGrated carrots with orange, lemon, cumin, cinnamon, raisins and parsley. Vegan, for two.
Panzanella361 kcal · 8 g proteinA Tuscan bread salad with ripe tomatoes, cucumber, red onion, capers and basil. Vegan, for two.
Red cabbage salad with apple and walnuts305 kcal · 5 g proteinFinely shredded red cabbage, apple, walnuts and a vinegar and oil dressing with caraway. Vegan, for two.
Wholemeal bread with smoked salmon488 kcal · 28 g proteinTwo slices of wholemeal bread with cream cheese, smoked salmon, cucumber, dill and lemon. Five minutes, no stove.