Fifteen minutes of work at most, waiting included where there is any. For the evenings when cooking has to be quick and still count.
149 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.
Avocado toast with a fried egg554 kcal · 26 g proteinFive minutes, and it looks like a café plate
Cottage cheese with berries and almonds395 kcal · 36 g proteinTwo minutes, and more protein than a protein bar
Tuna pasta salad with sweetcorn and tomatoes640 kcal · 52 g proteinThe office classic, without the mayonnaise
Yoghurt bowl with banana and peanut butter441 kcal · 29 g proteinThree minutes, no stove, keeps you going until lunch
Porridge with apple and walnuts528 kcal · 19 g proteinWarm, in ten minutes, and the apple keeps its skin
Tuna salad with egg and olives506 kcal · 55 g proteinThe salad that counts as dinner
Prawn pan with peppers586 kcal · 41 g proteinTen minutes, and prawns forgive no eleventh
Omelette with spinach, tomatoes and feta418 kcal · 30 g proteinEight minutes, three eggs, dinner
Banana oat pancakes499 kcal · 22 g proteinThree ingredients, no flour, no sugar
Greek yoghurt with honey168 kcal · 21 g proteinThe dessert that has worked for three thousand years
Scrambled eggs with chanterelles and tomatoes440 kcal · 29 g proteinTen minutes, and the mushrooms make it breakfast
Scrambled eggs with avocado and toast471 kcal · 23 g proteinTwo eggs, half an avocado, two slices of toast
Yoghurt with granola and berries445 kcal · 29 g proteinTwo minutes, and the granola brings the crunch
Omelette with mushrooms, tomatoes and rocket392 kcal · 30 g proteinThree eggs, mushrooms from the same pan, tomatoes and rocket on top
Breakfast burrito with egg and beans570 kcal · 31 g proteinScrambled eggs, beans and cheese in a wrap, for your hand
Falafel bowl with hummus712 kcal · 22 g proteinFalafel, hummus and raw vegetables, in 15 minutes
Falafel with pitta and hummus710 kcal · 26 g proteinThe takeaway classic, at home in 15 minutes
Caprese503 kcal · 30 g proteinTomato, mozzarella, basil, good oil. Nothing else.
Watermelon salad with feta and mint351 kcal · 10 g proteinSweet, salty, cold. Summer on a plate.
Glass noodle salad with prawns505 kcal · 37 g proteinWarm, hot, sour, and ready in 15 minutes
Prawn salad with avocado and rocket398 kcal · 35 g proteinProtein from the pan on leaves, in ten minutes
Beetroot carpaccio with goat cheese502 kcal · 17 g proteinCooked beetroot in thin slices, cheese and nuts on top
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
Courgette noodles with prawns383 kcal · 40 g proteinLow carb that looks like pasta, in 15 minutes
Cauliflower rice pan with egg429 kcal · 25 g proteinFried rice without rice: cauliflower through the grater
Chicken breast in a honey soy glaze627 kcal · 50 g proteinA whole breast, ten minutes, and the sauce does the rest
Pan-fried cod with salad331 kcal · 35 g proteinWhite fish, crisp from the pan, in ten minutes
Grilled chicken breast with salad349 kcal · 44 g proteinThe standard dinner, done properly
Chicken breast with tomatoes and basil476 kcal · 50 g proteinFrom the griddle or the pan, with tomatoes that only fry briefly
Spaghetti with pesto and prawns689 kcal · 47 g proteinPesto from a jar, prawns from the pan, 15 minutes
Spaghetti aglio e olio632 kcal · 18 g proteinGarlic, oil, chilli, pasta. The whole recipe is in the name.
Pasta with spinach and tomatoes695 kcal · 24 g proteinVegetarian, one pan, 15 minutes
One-pan pasta with tomatoes and basil620 kcal · 20 g proteinEverything raw into one pan, water over it, twelve minutes
Miso soup with tofu137 kcal · 12 g proteinFive minutes, four ingredients, and miso must not boil
Chicken wrap with salad and yoghurt dressing438 kcal · 38 g proteinFried chicken, salad, tomato, rolled up and griddled
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
Falafel wrap588 kcal · 25 g proteinFalafel, salad, yoghurt sauce, rolled up
Caprese panini508 kcal · 26 g proteinTomato, mozzarella, pesto, griddled in bread
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
Bread with ricotta, rocket and a fried egg477 kcal · 30 g proteinA fried egg on ricotta, rocket in between, in eight minutes
Hummus330 kcal · 11 g proteinMade in five minutes, better than any tub
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
Edamame with sea salt236 kcal · 22 g proteinThe sushi restaurant snack, five minutes from the freezer
Popcorn from the pot164 kcal · 4 g proteinThree minutes, a pot with a lid, and less fat than any bag
Toast with peanut butter and banana414 kcal · 13 g proteinThe pre-training snack, in three minutes
Boiled eggs with cress and mustard160 kcal · 14 g proteinTwo eggs, halved, with mustard and cress. The snack from the fridge.
Cheese board with grapes and nuts520 kcal · 25 g proteinThree cheeses, grapes, walnuts, bread. An evening without a stove.
Yoghurt with chocolate granola and berries411 kcal · 24 g proteinThe dessert in a glass that would also be breakfast
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
Porridge with blueberries and almonds562 kcal · 21 g proteinFive minutes at the stove and the day is covered
Chocolate porridge with banana and peanut butter772 kcal · 28 g proteinA breakfast with weight: cocoa, banana, peanut, chocolate
Fried rice with egg614 kcal · 26 g proteinYesterday's rice, two eggs, peas, spring onion. Ten minutes.
Bagel with fried egg and bacon555 kcal · 27 g proteinOne bagel, one egg, two rashers of bacon, salad and tomato
Fried rice with prawns654 kcal · 48 g proteinCold rice, prawns, egg, peas, spring onion, a very hot pan
Fried egg with bacon and toast484 kcal · 27 g proteinTwo eggs, two rashers of bacon, two slices of toast, a tomato
French toast with berries548 kcal · 19 g proteinWhite bread soaked in egg and milk, fried in butter, berries on top
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.
Chicken quesadilla626 kcal · 46 g proteinOne wheat tortilla, chicken, cheese, peppers, folded in the pan
Vegetable noodle pan with broccoli596 kcal · 18 g proteinNoodles, broccoli, carrot, pepper, soy sauce, sesame. Vegan, 15 minutes.
Tofu scramble with spinach and tomatoes325 kcal · 22 g proteinCrumbled tofu, turmeric, spinach, tomatoes. Scrambled eggs without egg.
Avocado toast with smoked salmon447 kcal · 30 g proteinWholemeal bread, mashed avocado, smoked salmon, cucumber, lemon
Mango smoothie292 kcal · 13 g proteinMango, yoghurt, milk, lemon. Thick, cold, yellow.
Black bean tacos with pineapple673 kcal · 20 g proteinCorn tortillas, black beans, pineapple, rice, lime. Vegan.
Egg white omelette with vegetables288 kcal · 31 g proteinOnly egg whites, spinach, tomato, spring onion. Plenty of protein, very little else.
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
Ham and cheese toastie401 kcal · 22 g proteinTwo slices of bread, ham, cheese, butter, toasted in a pan or a toaster
Croissant with scrambled egg and ham574 kcal · 31 g proteinA butter croissant, split, with creamy scrambled egg, ham and cheese
Black beans with lime and coriander465 kcal · 19 g proteinA tin of beans, onion, cumin, lime, coriander. Ten minutes, with corn tortillas.
Penne all'arrabbiata548 kcal · 15 g proteinTomato, garlic, chilli, olive oil. Four ingredients, one angry plate.
Pesto penne with courgette and peas622 kcal · 23 g proteinPenne, green pesto, courgette, peas, basil. Fifteen minutes.
Pasta with cashew and basil pesto734 kcal · 20 g proteinPesto without Parmesan: basil, cashews, olive oil, garlic, lemon. Vegan.
Guacamole with tortilla chips337 kcal · 5 g proteinAvocado, tomato, onion, lime, coriander, chilli. With a fork, not a blender.
Bruschetta with tomato and basil253 kcal · 6 g proteinToasted white bread rubbed with garlic, tomatoes, basil, olive oil
Mexican bean salad306 kcal · 11 g proteinBlack beans, kidney beans, sweetcorn, pepper, tomato, avocado, lime. Vegan.
Fried rice with vegetables488 kcal · 12 g proteinCold rice, peas, carrot, pepper, spring onion, soy sauce. Vegan, 15 minutes.
Mixed salad with walnuts and pumpkin seeds495 kcal · 11 g proteinLeaves, red cabbage, carrot, tomato, avocado, walnuts, pumpkin seeds, lemon oil
Green bowl with rice, broccoli and edamame670 kcal · 25 g proteinRice, broccoli, edamame, avocado, cucumber, peas, spinach, sesame and soy dressing. Vegan.
Semolina pudding with apple, banana and almonds575 kcal · 22 g proteinSemolina in milk, apple slices, banana, almonds, cinnamon. Ten minutes.
Blueberry smoothie bowl with granola492 kcal · 9 g proteinFrozen blueberries, banana and soya yoghurt blended, granola and fruit on top
Beans on toast493 kcal · 22 g proteinWhite beans in homemade tomato sauce, on toasted bread. Ten minutes.
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
Portobello burger331 kcal · 10 g proteinA grilled portobello mushroom as the patty, rocket, onion, tomato, garlic yoghurt. Vegan.
Berry smoothie265 kcal · 8 g proteinStrawberries, blueberries, banana, soya yoghurt, soya milk. Vegan, five minutes.
Tempeh sandwich with hummus and avocado680 kcal · 36 g proteinFried tempeh, hummus, avocado, kale and tomato between wholemeal bread. Vegan.
Courgette spaghetti with feta and cucumber376 kcal · 13 g proteinRaw courgette noodles, cucumber, feta, basil, lemon and olive oil. No stove.
Pasta with courgette and pesto721 kcal · 23 g proteinSpaghetti, fried courgette, green pesto, Parmesan, pine nuts
Spaghetti with fresh tomatoes and basil562 kcal · 16 g proteinRipe tomatoes, garlic, olive oil, basil, spaghetti. Fifteen minutes, vegan.
Spaghetti alla puttanesca610 kcal · 18 g proteinTomato, olives, capers, anchovies, garlic, chilli. The pasta from the store cupboard.
Mezze plate with falafel and hummus738 kcal · 24 g proteinFalafel, hummus, pita, tomato, cucumber, olives, herbs. All on one plate, vegan.
Hummus plate with salad and pita711 kcal · 20 g proteinA plate of hummus, tomato, cucumber, pepper, olives, chickpeas, olive oil, pita for dipping
Falafel bowl with rice and edamame753 kcal · 27 g proteinRice, falafel, edamame, avocado, tomato, cucumber, soya yoghurt dip. Vegan.
Omelette wraps with pepper and feta533 kcal · 27 g proteinA thin omelette with pepper and spinach, rolled in a tortilla, with feta
Menemen462 kcal · 28 g proteinTurkish eggs with tomatoes and peppers, straight from the pan. Four eggs, one spoon, no bread needed.
Huevos rancheros486 kcal · 22 g proteinFried eggs on corn tortillas with salsa, black beans and avocado. Mexican breakfast from the iron pan.
Omelette with tomato, cheese and red onion486 kcal · 30 g proteinThree eggs, Gouda, tomato and red onion, with a handful of walnuts. Ten minutes.
Omelette with ham and vegetables359 kcal · 28 g proteinThree eggs filled with cooked ham, pepper, courgette and mushrooms. A breakfast with bite.
Cottage cheese toast with figs and honey471 kcal · 27 g proteinWholemeal bread, cottage cheese, fresh figs, honey and walnuts. Five minutes, no stove but the toaster.
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.
Grilled pineapple with lime147 kcal · 1 g proteinPineapple slices on the grill or in a pan, with agave syrup, lime and cinnamon. Vegan, warm, caramelised.
Grilled melon and pineapple with feta258 kcal · 7 g proteinWatermelon and pineapple from the grill, on skewers, with feta and mint. Sweet, salty, for a summer evening.
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.
Raspberry sorbet177 kcal · 2 g proteinFrozen raspberries, sugar and lemon, blended into sorbet. Vegan, in five minutes, no machine.
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.
Smoked salmon salad with egg and avocado462 kcal · 35 g proteinRocket with smoked salmon, two boiled eggs, avocado and cherry tomatoes. One plate, plenty of protein.
Grilled nectarine with mozzarella and basil331 kcal · 15 g proteinNectarine halves from the grill with mozzarella, basil, olive oil and balsamic. Vegetarian, for two.
Zaru soba408 kcal · 17 g proteinCold buckwheat noodles with a dip of soy sauce, spring onion, nori and wasabi. Vegan, a Japanese summer.
Cacio e pepe591 kcal · 26 g proteinSpaghetti with pecorino, black pepper and pasta water. Three ingredients, Rome, for two.
Kongguksu703 kcal · 32 g proteinKorean cold noodles in a soya milk and sesame broth with cucumber, tomato and egg. Vegetarian, for summer.
Reuben sandwich745 kcal · 37 g proteinRye bread with corned beef, sauerkraut, Swiss cheese and dressing, fried in butter. New York deli.
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.
Tuna melt684 kcal · 54 g proteinWholemeal toast with tuna salad, tomato and Cheddar, fried until the cheese runs. Protein you can hold.
BLT sandwich471 kcal · 18 g proteinBacon, lettuce, tomato: crisp bacon, salad and tomato with mayonnaise on wholemeal toast. Ten minutes.
Grilled cheese sandwich603 kcal · 22 g proteinWhite bread, Cheddar, butter, a pan. The American cheese toastie, crisp outside, melted inside.
Turkey steak with green beans448 kcal · 51 g proteinGrilled turkey steak with green beans in garlic butter and lemon. One plate, plenty of protein, little else.
Tuna steak in a sesame crust428 kcal · 54 g proteinFresh tuna rolled in sesame, seared briefly, raw inside, with soy sauce and wasabi. One plate.