Healthy Eating
Recipes with moderate calories, good fiber and protein, and controlled fat, based on the stored per-serving nutrition.
Weekly menu
Total cooking time for the week: 10 h 55 min
Day 1
Lunch
Dinner
Day 2
Lunch
Al Pastor Chicken Tacos35 min380 kcal/serving
Dinner
Gluten-Free Quinoa Bowl30 min420 kcal/serving
Day 3
Lunch
High-Protein Chicken and Bean Bowl40 min540 kcal/serving
Dinner
Day 4
Lunch
Dinner
Paprika Lemon Chicken Breast over Eggplant, Spinach and Lentil Sauté with Mint Yogurt45 min365 kcal/serving
Allergens: Dairy
Day 5
Lunch
Cumin Lemon Chicken with Roasted Zucchini, Herbed Yogurt and Warm Lentils45 min347 kcal/serving
Allergens: Dairy, Mustard
Dinner
Creole Okra with Shredded Turkey, Garlic-Lime Rice75 min438 kcal/serving
Day 6
Lunch
Turkey Stew with Green Mango and Annatto, Red Bean Rice, and Crispy Plantain75 min545 kcal/serving
Dinner
Baked Fish with Amaranth Lemon Crust, Roasted Cauliflower Purée and Sautéed Asparagus50 min320 kcal/serving
Allergens: Dairy, Mustard, Fish
Day 7
Lunch
Dinner
Clams and Prawns in Citrusy Saffron Broth with Smashed Potatoes and Crisp Fennel60 min472 kcal/serving
Allergens: Dairy, Shellfish, Fish, Sulfites
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How we choose the recipes
- Lunch and dinner: 250–650 kcal, protein ≥ 15 g. Breakfast: 150–500 kcal, protein ≥ 8 g.
- Fiber ≥ 4 g per serving.
- Fat ≤ 35% of calories.
- Recipes with incomplete nutrition or marked "under review" are excluded.
Nutrition information is approximate and does not replace advice from a health professional.