High protein
A named protein source at the centre of the plate in every main meal — chicken, fish, beef, eggs, dairy or legumes.
Done-for-you
The recipes
Lemon-Herb Baked Salmon with Green Beans
One tray, twenty minutes, and the kind of dinner that looks like more effort than it was.
25 min
Greek Chicken Bowls with Cucumber and Feta
The meal-prep classic done properly: marinated chicken thighs, crisp cucumber, olives and feta over rice.
35 min · mostly hands-off
Sheet-Pan Paprika Chicken with Peppers
Everything on one tray: chicken thighs, sweet peppers and red onion under smoked paprika.
40 min · mostly hands-off
Zucchini and Parmesan Frittata
Breakfast, lunch or a fridge-raid dinner.
25 min
Ten-Minute Salmon and Avocado Plate
Hot-smoked salmon, avocado, soft eggs and cucumber — assembly, not cooking.
10 min
Gentle Chicken and Rice Soup
The quiet one: chicken, carrots, rice and ginger in a clear broth.
40 min · mostly hands-off
Ginger Beef Lettuce Wraps
Fifteen-minute ground beef with ginger and scallions, spooned into crisp lettuce.
15 min
One-Skillet Turkey and Sweet Potato Hash
Ground turkey, cubed sweet potato and smoked paprika in one pan, finished with a fried egg if it is that kind of evening.
30 min
Pesto-Crusted White Fish with Roasted Zucchini
Cod or another white fish under a parmesan-pesto crust, on a tray of zucchini.
22 min
Slow-Cooker Pulled Paprika Chicken
Set it in the morning: chicken breasts, tomato, paprika and a little vinegar, shredded into a pile that works in bowls, wraps and on baked potatoes all week.
250 min · mostly hands-off
Warm Lentil and Roasted Tomato Bowl
Earthy lentils under roasted tomatoes and a soft egg, with olive oil and herbs.
35 min · mostly hands-off
Creamy Chicken Skillet with Spinach and Sun-Dried Tomatoes
Seared chicken thighs in a parmesan cream sauce with sun-dried tomatoes and a mountain of spinach that cooks down to nothing.
30 min
Seared Steak with Chimichurri and Charred Broccolini
A hard-crusted steak, rested and sliced, under a sharp green chimichurri you stir together while the pan heats.
25 min
Slow-Cooker Mojo Pork with Lime Cabbage Slaw
Pork shoulder cooked slow with garlic, cumin and a lot of lime until it shreds itself, piled next to a crunchy cilantro-lime slaw.
250 min · mostly hands-off
Sesame-Ginger Salmon with Charred Bok Choy
Salmon fillets glazed with tamari, fresh ginger and toasted sesame, next to bok choy charred in the same skillet.
20 min
Garlic Butter Shrimp with Zucchini Noodles
Shrimp seared in garlic butter with lemon and chili, tossed with zucchini noodles for just long enough to warm them.
20 min
Lamb Kofta with Cucumber Yogurt
Ground lamb rolled with cumin, coriander and fresh mint, seared until crusty and served over cool cucumber yogurt.
25 min
Red Coconut Curry Chicken with Cauliflower Rice
Chicken thighs simmered in red curry paste and coconut milk with peppers and green beans, over quick cauliflower rice.
35 min · mostly hands-off
Roasted Shrimp and Fennel Tray with Burst Tomatoes
Fennel and cherry tomatoes get a head start in a hot oven, then the shrimp joins for the last eight minutes.
30 min
Sicilian Tuna and Farro Bowl with Arugula and Walnuts
Chewy farro under peppery arugula, oil-packed tuna, green olives and toasted walnuts, all sharpened with lemon and capers.
35 min · mostly hands-off
Tagine-Style Chicken Stew with Turmeric, Ginger and Green Olives
Chicken thighs simmered with turmeric, ginger and warm spices until the broth turns golden, finished with green olives and lemon.
50 min · mostly hands-off
Seared Salmon with Garlicky White Beans and Spinach
Crisp-skinned salmon over white beans warmed in olive oil with garlic and wilted spinach.
25 min
Sardine and Tomato Toasts with Lemon and Parsley
Pan con tomate logic: garlic-rubbed toast, grated ripe tomato, good tinned sardines and a shower of parsley.
15 min
Chipotle-Lime Chicken Burrito Bowls
Chipotle-marinated chicken over cilantro-lime rice with black beans and charred corn — four boxes that actually get eaten.
35 min · mostly hands-off
Baked Turkey Meatballs in Garlicky Marinara
Oven meatballs, no frying, no splatter: turkey, parmesan and garlic baked, then rolled through a quick marinara.
40 min · mostly hands-off
Skillet Beef Picadillo with Olives and Raisins
The Cuban-style skillet of ground beef with green olives, raisins and cumin — savoury, briny, a little sweet.
30 min
Cottage Cheese Egg Bites with Spinach
Blender egg bites that come out custardy instead of rubbery — the cottage cheese is the trick.
35 min · mostly hands-off
Savory Greek Yogurt Bowls with Cucumber and Walnuts
Thick seasoned yogurt swirled into a bowl and piled with cucumber, tomatoes, toasted walnuts and za'atar.
15 min
Lemony Tuna and White Bean Salad
Big flakes of tuna folded with cannellini beans, celery and a sharp lemon dressing.
10 min
Crispy Tofu Bowls with Peanut Sauce
Torn tofu roasted until the edges crackle, then boxed with rice, broccoli and a limey peanut sauce.
45 min · mostly hands-off
Crispy Sesame Tofu with Charred Broccoli
Craggy pan-fried tofu and charred broccoli in a glossy sesame-ginger sauce, over rice.
30 min
Red Lentil Coconut Dal with Spinach
Split red lentils collapse into a golden, gently spiced stew with coconut milk and a last-minute pile of spinach.
30 min
Maple-Chili Tempeh Bowls with Quick Slaw
Thin slices of tempeh glazed sticky with maple, tamari and chili, over brown rice with a sharp cabbage slaw.
45 min · mostly hands-off
Peanut Noodles with Edamame and Cucumber
Cool noodles and edamame tangled in a savory-sweet peanut sauce, topped with cucumber and crushed peanuts.
20 min
Cod, Potato and Dill Soup
A Nordic-style fish soup: cubes of potato and carrot in a clear broth, cod poached gently at the end, dill over everything.
35 min · mostly hands-off
Turkey Meatball Soup with Spinach and Pastina
Small parmesan-turkey meatballs poached right in the broth, with tiny pasta and wilted spinach.
40 min · mostly hands-off
Lemon Shrimp and Zucchini over Rice
Shrimp and golden zucchini in olive oil, lemon squeezed over everything, spooned onto rice with all the pan juices.
25 min
Warm Potato and Green Bean Salad with Hot-Smoked Trout
Warm potatoes and green beans tossed in a lemon-mustard dressing, with big flakes of hot-smoked trout folded through.
30 min
Grab-and-Go Spinach and Feta Egg Cups
A dozen baked egg cups from one bowl and one muffin tin — spinach, feta and red pepper in every one.
35 min · mostly hands-off
Smoky Beef and Vegetable Soup
Browned ground beef in a smoky tomato broth crowded with vegetables — a soup that eats like a stew.
40 min · mostly hands-off
Lemony Shrimp and Orzo Soup with Dill
A bright, lemony broth with orzo, sweet shrimp and a serious amount of dill.
30 min
Chicken Shawarma Chop Salad with Lemon-Tahini
Chicken thighs rubbed with cumin, coriander and paprika, seared dark and sliced over a chopped salad with a lemon-tahini dressing.
30 min
Tuna and White Bean Salad with Quick-Pickled Onion
Olive-oil tuna and creamy cannellini beans with quick-pickled onion, tomatoes and arugula.
15 min
Skillet Pork Chops with Apples and Cabbage
Seared pork chops resting on cabbage and apples that catch every browned bit from the pan, finished with a mustard-cider sauce.
35 min · mostly hands-off
Sheet-Pan Turkey Meatballs with Broccoli and Lemon
Lemony turkey meatballs roasted on the same tray as crisp-tipped broccoli.
35 min · mostly hands-off
Skillet Pork Chops with Apples and Sage
Chops seared hard in the pan, then apples, sage and a splash of stock turned into the sauce behind them.
25 min
Cumin Lamb Chops with Roast Carrots and Mint Sauce
Loin chops crusted with cumin, roasted carrots underneath, and a sharp mint-parsley sauce over both.
35 min · mostly hands-off
Spiced Beef and Sweet Potato Stew
Chuck simmered with cumin and cinnamon until it gives, then sweet potatoes finish in the same pot.
120 min · mostly hands-off
Sheet-Pan Shrimp with Broccoli, Lemon and Garlic
Broccoli gets a head start, shrimp join for the last seven minutes, lemon goes over everything.
25 min
Slow-Cooker Chicken Cacciatore
Browned chicken thighs go into the pot with mushrooms, peppers, tomato and olives, and come out falling off the bone.
330 min · mostly hands-off
Slow-Cooker Smoky Turkey Chili
Ground turkey gets a proper brown before the slow cooker takes over with beans, tomato and smoked paprika.
380 min · mostly hands-off
The free 5-day dinner plan
Five weeknight dinners, one grocery list, one prep hour — a real plan, free.
Educational information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition, pregnancy, or medication. Full disclaimer.