meals
Veggie Omelette with Whole-Grain Toast
A 12-minute breakfast with 25 g of protein and 370 kcal and a broad vitamin profile — three-egg omelette with bell pepper, mushrooms, onion, and toast.
Smoked Salmon & Avocado Toast
A 10-minute breakfast with 25 g of protein and 430 kcal on heart-healthy fats and marine omega-3 — sourdough, mashed avocado, smoked salmon, lemon, capers.
Scrambled Eggs with Spinach on Rye
A 10-minute one-pan breakfast with 22 g of protein and 320 kcal — soft scrambled eggs with sautéed baby spinach on rye bread.
Overnight Oats with Chia & Apple
A prep-ahead breakfast with 10 g of fiber and 360 kcal — rolled oats soaked with chia seeds, almond milk, and diced apple for stable morning energy.
Cottage Cheese Bowl with Flaxseed & Tomato
A 5-minute high-protein bowl with 28 g of protein and just 250 kcal — low-fat cottage cheese with ground flaxseed, cherry tomatoes, and basil.
Banana-Oat Protein Smoothie
A 5-minute pre-workout smoothie delivering 32 g of protein and 380 kcal — banana, rolled oats, vanilla protein powder, and unsweetened almond milk.
Greek Yogurt & Mixed Berry Bowl
A 5-minute high-protein breakfast with 22 g of protein and 340 kcal — Greek yogurt with blueberries, raspberries, and walnuts.