Recipe Library
Recipes built the way your body works now.
Every recipe carries the five components: protein, fiber, healthy fats, colorful plants, and flavor. Browse by meal, or by what you're trying to support.
This month
Cooking now.
Dinner · High Protein · Anti-inflammatory
Five-Component Sheet Pan Salmon
Salmon, lentils, roasted roots, herb yogurt, and a squeeze of lemon. One pan, five components, zero guesswork.
View recipe
Breakfast · High Protein · Menopause Friendly
30g Protein Breakfast Bowl
Built to steady blood sugar before 9am so the afternoon does not fall apart.
View recipe
Soups · Gut Friendly · High Fiber
Seven-Day Gut Reset Soup
Legumes, alliums, and greens, the fiber load your microbiome has been waiting for.
View recipeBrowse by goal
Thirteen ways in, pick the one that matches today.
Every recipe is filed under several of these tags, so you can arrive from whichever direction you're thinking. Short on time? Start at Meal Prep. Waking up hungry at 3am? Start at Menopause Friendly. Choose a tag below and the library filters instantly to the recipes that serve that goal, no scrolling through hundreds of dishes that aren't for you.
Showing all 32 recipes. Select a tag to narrow the library.
Dinner · High Protein
Five-Component Sheet Pan Salmon
Salmon, lentils, roasted roots, herb yogurt, and a squeeze of lemon. One pan, five components, zero guesswork.
35 minutes 438g proteinBreakfast · High Protein
30g Protein Breakfast Bowl
Built to steady blood sugar before 9am so the afternoon does not fall apart.
10 minutes 132g proteinSoups · Gut Friendly
Seven-Day Gut Reset Soup
Legumes, alliums, and greens, the fiber load your microbiome has been waiting for.
45 minutes 618g protein
Breakfast · High Protein
Savory Cottage Cheese Toast
Two minutes of assembly for a breakfast that actually holds until lunch.
8 minutes 126g protein
Breakfast · High Fiber
Overnight Oats with Chia and Berries
Made in a jar tonight, eaten cold at your desk tomorrow.
5 minutes plus overnight 124g protein
Lunch · Mediterranean
Mediterranean Tuna and White Bean Salad
Assemble, do not cook. Pantry to plate in the length of one phone call.
12 minutes 234g protein
Lunch · Meal Prep
Rainbow Lunch Jar
Four jars, four colors, one Sunday. Lunch stops being a decision.
15 minutes 4 jars22g protein
Dinner · High Protein
30-Minute Chicken and Greens Skillet
One skillet, five components, dinner on the table before the kitchen gets loud.
30 minutes 440g protein
Meal Prep · High Protein
Sunday Protein Prep Tray
One oven session that sets up five lunches without cooking five times.
50 minutes 5 portions35g protein
Smoothies · High Fiber
Green Fiber-First Smoothie
Fiber before sugar, the order that keeps a smoothie from behaving like dessert.
5 minutes 128g protein
Smoothies · Gut Friendly
Berry Kefir Gut Smoothie
Live cultures, polyphenols, and prebiotic fiber in one glass.
5 minutes 122g protein
Soups · Mediterranean
Tuscan White Bean and Kale Soup
Humble ingredients, deep flavor, and a bowl that freezes perfectly.
40 minutes 617g protein
Soups · Anti-inflammatory
Roasted Cauliflower Turmeric Soup
Roasting first is the difference between watery and worth it.
45 minutes 412g protein
Desserts · High Fiber
Dark Chocolate Tahini Bites
Sweet, still balanced. Fat and fiber mean one is genuinely enough.
15 minutes plus chilling 16 bites5g each protein
Desserts · High Protein
Greek Yogurt Berry Crumble
A warm crumble that carries real protein instead of just sugar.
35 minutes 416g protein
High Protein · Meal Prep
Cottage Cheese Egg Muffins
Two muffins and a piece of fruit is a legitimate 20g breakfast.
30 minutes 12 muffins9g each protein
High Fiber · Dinner
Lentil Walnut Bolognese
The fiber of a legume dish with the satisfaction of a Sunday ragù.
40 minutes 619g protein
Mediterranean · Lunch
Chickpea Greek Salad with Feta
The lunch that travels well and never needs reheating.
15 minutes 418g protein
Mediterranean · High Protein
Herby Salmon Grain Bowl
A weeknight bowl that eats like a restaurant plate.
25 minutes 236g protein
Gut Friendly · Dinner
Kimchi and Brown Rice Bowl
Fermented, fibrous, and fast, a gut-friendly dinner on a tired Tuesday.
20 minutes 224g protein
Gut Friendly · Dinner
Miso Glazed Eggplant with Edamame
Fermented miso, silky eggplant, and a bowl that feels like a treat.
35 minutes 417g protein
Menopause Friendly · Dinner
Blood-Sugar-Steady Stir Fry
Protein and vegetables lead, the grain plays a supporting role.
25 minutes 433g protein
Menopause Friendly · High Fiber
Flax and Soy Hormone Support Bowl
Two of the best-studied foods for midlife, in a bowl you would eat anyway.
20 minutes 227g protein
Anti-inflammatory · Dinner
Turmeric Ginger Chicken and Rice
A one-pot dinner that smells like it took all afternoon.
45 minutes 434g protein
Anti-inflammatory · High Protein
Walnut Crusted Cod with Greens
A crisp topping, a fast oven, and a plate of greens underneath.
25 minutes 435g protein
Snack · High Protein
Greek Yogurt with Walnuts and Cinnamon
The three-minute snack that closes the protein gap between lunch and dinner without spiking your blood sugar.
3 minutes 120g protein
Lunch · High Protein
Leftover Salmon Over Greens
Last night's salmon, a big handful of leaves, a sharp lemon dressing. The fastest real lunch in the plan.
6 minutes 134g protein
Snack · High Protein
Sea Salt Edamame
A bowl of warm pods, flaky salt, and a surprising amount of protein and fiber for a five-minute snack.
5 minutes 117g protein
Snack · Fiber Rich
Apple with Almond Butter
The classic pairing, done properly: skin on, real almond butter, a dust of cinnamon.
2 minutes 18g protein
Snack · Gut Health
Kefir and Berries
A glass of live kefir poured over cold berries. Fermented, fibrous, and finished before the kettle boils.
2 minutes 111g protein
Breakfast · High Protein
Two Eggs, Greens and Sourdough
The Saturday breakfast: soft eggs, a pan of garlicky greens, one thick slice of good sourdough.
10 minutes 126g protein
Snack · Heart Health
Pistachios and Cacao Nibs
A measured handful of pistachios with a scatter of cacao nibs. Sunday's easiest win.
1 minute 17g protein
Not sure where to start cooking?
Take the Start Here path and get three anchor recipes matched to your goal.
Find my path