7 ingredients · 1 serving · 73 kcal/100g
1 ingredient · 1 serving · 89 kcal/100g
Middle Eastern okra and lamb stew in a spiced tomato sauce, finished with garlic-cilantro oil. Serve with rice.
11 ingredients · 6 servings · 97 kcal/100g
Timed fuel for the gym. Medium-GI carbs from oats and banana give sustained energy without a spike-and-crash. Intentionally low fat to speed digestion. Eat 45–60 min before training.
4 ingredients · 1 serving · 154 kcal/100g
9 ingredients · 1 serving · 191 kcal/100g
Batch-cook meal — makes 2 servings. Combines heme iron from beef (most bioavailable form) with plant iron from lentils for maximum iron intake. Carrots add beta-carotene. High fiber from lentils keeps you full 5–6h. Spiced with cumin and cinnamon — both have blood-sugar lowering properties in research.
10 ingredients · 2 servings · 129 kcal/100g
2 ingredients · 8 servings · 495 kcal/100g
Simple hearty salad with brown lentils, fresh tomatoes and cucumber, dressed with olive oil, lemon juice, and spices.
8 ingredients · 4 servings · 131 kcal/100g
6 ingredients · 1 serving · 347 kcal/100g
10 ingredients · 8 servings · 120 kcal/100g
Bedtime protein — Greek yogurt is 80% casein, which digests slowly over 7–8 hours and delivers amino acids during the overnight anabolic window. No sugar added — keeps insulin low at bedtime so growth hormone can peak. Pumpkin seeds provide magnesium for muscle relaxation and deep sleep.
3 ingredients · 1 serving · 164 kcal/100g
The post-workout staple. White rice spikes insulin mildly — intentional here to drive amino acids into muscle. Chicken provides a full amino acid profile for repair. Broccoli adds vitamin C to reduce exercise-induced oxidative stress.
5 ingredients · 1 serving · 152 kcal/100g
Volume eating for fat loss. Chickpeas are one of the lowest GI legumes (GI 28) — high fiber and resistant starch slow digestion dramatically. Spinach adds iron, folate, and vitamin K. One bowl keeps you full for 4–5h. Squeeze lemon at serving to enhance non-heme iron absorption.
8 ingredients · 1 serving · 148 kcal/100g
8 ingredients · 8 servings · 190 kcal/100g
5 ingredients · 1 serving · 59 kcal/100g
Quick pre-workout fuel — sukari dates with a peanut butter and cream dipping sauce.
4 ingredients · 1 serving
Fast, light pre-workout. Sukari dates provide quick glycogen top-up; yogurt protein helps prevent muscle breakdown. Use when stomach is sensitive or time before training is short.
3 ingredients · 1 serving · 136 kcal/100g
0 ingredients · 1 serving
8 ingredients · 1 serving · 60 kcal/100g
A balanced, blood-sugar-friendly breakfast built on slow-release oats and casein-rich Greek yogurt. High protein to support morning medication absorption and sustained focus.
5 ingredients · 1 serving · 166 kcal/100g
39 recipes total