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Dinner
45 min
Korean Bibimbap with Beef and Vegetables
600 kcal
28g protein
High-Protein
Asian
Medium
A Korean rice bowl topped with seasoned beef, sautéed vegetables, and a fried egg. Served with a...
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Dinner
35 min
Spicy Miso Ramen with Mushrooms and Tofu
500 kcal
15g protein
Balanced
Asian
Medium
A comforting Japanese ramen in a savory miso broth, loaded with noodles, tofu, and mushrooms....
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Dinner
25 min
Kung Pao Chicken Stir-Fry
550 kcal
35g protein
High-Protein
Asian
Easy
A classic Sichuan stir-fry featuring tender chicken, crunchy peanuts, and dried chilies in a...
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Snack
30 min
Vietnamese Fresh Spring Rolls with Peanut Sauce
380 kcal
14g protein
Balanced
Asian
Medium
Light and refreshing Vietnamese spring rolls filled with rice noodles, shrimp, and crisp...
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Dinner
40 min
Chana Masala (Spiced Chickpea Curry)
350 kcal
12g protein
Balanced
Asian
Easy
A hearty Indian chickpea curry cooked in a spiced tomato gravy. This dairy-free dish, known as...
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Snack
40 min
Thai Mango Sticky Rice
400 kcal
5g protein
Balanced
Asian
Easy
A popular Thai dessert featuring sweet sticky rice cooked with rich coconut milk and served with...
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Lunch
45 min
Vegetable Sushi Rolls with Avocado
330 kcal
6g protein
Low-Fat
Asian
Medium
Homemade vegetable sushi rolls filled with avocado, cucumber, and carrot. These dairy-free maki...
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Lunch
20 min
Korean Kimchi Fried Rice
350 kcal
10g protein
Balanced
Asian
Easy
A quick and flavorful stir-fry made with kimchi, leftover rice, and a touch of gochujang. This...
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Breakfast
60 min
Chinese Mushroom Congee (Rice Porridge)
200 kcal
5g protein
Low-Fat
Asian
Easy
A soothing Chinese rice porridge simmered until creamy with mushrooms and ginger. This...
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Breakfast
60 min
Masala Dosa with Spiced Potato Filling
400 kcal
6g protein
Balanced
Asian
Hard
A crispy South Indian crepe made from fermented rice and lentil batter, filled with a spiced...
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Lunch
20 min
Thai Green Papaya Salad (Som Tam)
200 kcal
4g protein
Balanced
Asian
Easy
A vibrant Thai green papaya salad (Som Tam) that balances sweet, sour, and spicy flavors....
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Dinner
30 min
Indonesian Nasi Goreng (Fried Rice)
500 kcal
22g protein
Balanced
Asian
Easy
A flavorful Indonesian fried rice made with leftover rice, chicken, and a savory sweet soy...
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Dinner
180 min
Vietnamese Chicken Pho
358 kcal
20g protein
Low-Fat
Asian
Hard
A fragrant Vietnamese chicken pho soup with rice noodles in a spiced broth. This dairy-free soup...
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Dinner
30 min
Japanese Okonomiyaki (Cabbage Pancake)
500 kcal
16g protein
Balanced
Asian
Medium
A savory Japanese pancake filled with cabbage and vegetables, drizzled with a tangy okonomiyaki...
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Dinner
40 min
Korean Japchae (Glass Noodle Stir-Fry)
450 kcal
15g protein
Balanced
Asian
Medium
A popular Korean noodle dish made with sweet potato glass noodles stir-fried with beef and...
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Dinner
25 min
Sichuan Mapo Tofu
400 kcal
25g protein
Low-Carb
Asian
Easy
A spicy Sichuan dish of silky tofu and ground pork cooked in a chili bean sauce. This dairy-free...
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Dinner
35 min
Indian Coconut Lentil Curry
320 kcal
10g protein
Balanced
Asian
Easy
A creamy Indian lentil curry (dal) cooked with coconut milk and warming spices. This dairy-free...
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Dinner
40 min
Malaysian Vegetable Laksa
400 kcal
12g protein
Balanced
Asian
Medium
A fragrant Malaysian curry laksa noodle soup made with coconut milk and aromatic spices. This...
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Dinner
40 min
Teriyaki Salmon Rice Bowl
500 kcal
34g protein
High-Protein
Asian
Easy
A delicious teriyaki salmon bowl served with rice and steamed vegetables. This dairy-free dish...
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Dinner
20 min
Stir-Fried Tofu and Broccoli
330 kcal
18g protein
Low-Carb
Asian
Easy
A simple Chinese stir-fry of tofu and broccoli in a savory garlic sauce. This dairy-free,...
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Snack
25 min
Korean Spicy Tteokbokki (Rice Cakes)
400 kcal
10g protein
Low-Fat
Asian
Easy
A popular Korean street food of chewy rice cakes simmered in a fiery gochujang sauce. This...
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Lunch
20 min
Thai Basil Chicken (Pad Krapow)
450 kcal
28g protein
High-Protein
Asian
Easy
A Thai stir-fry of minced chicken with garlic, chilies, and plenty of fresh basil. This...
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Dinner
60 min
Vietnamese Banh Xeo (Crispy Crepes)
450 kcal
12g protein
Balanced
Asian
Medium
A crispy Vietnamese rice flour crepe filled with shrimp, pork, and bean sprouts. This dairy-free...
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Lunch
35 min
Indonesian Gado Gado Salad
450 kcal
18g protein
Balanced
Asian
Easy
A colorful Indonesian gado-gado salad with steamed vegetables, tofu, and hard-boiled eggs,...
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Lunch
45 min
Double Bacon Cheeseburger with Sweet Potato Fries
1530 kcal
80g protein
Balanced
American
Medium
A double‑stacked bacon cheeseburger served with a side of crispy sweet‑potato fries. This...
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Lunch
60 min
Southern Fried Chicken and Waffles
1560 kcal
60g protein
Balanced
American
Medium
Crispy fried chicken paired with fluffy waffles. This nut‑free comfort‑food classic delivers a...
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Lunch
90 min
Hearty Beef Chili with Cheddar and Cornbread
1550 kcal
80g protein
Balanced
American
Easy
Thick beef‑and‑bean chili served with cheddar and homemade cornbread – a calorie‑dense,...
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Lunch
60 min
BBQ Pulled Pork Mac and Cheese
1520 kcal
80g protein
Balanced
American
Medium
Tender BBQ pulled pork layered into creamy mac and cheese. Ultra‑rich, nut‑free and perfect for bulking.
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Lunch
90 min
Greek Moussaka (Eggplant & Meat Casserole)
1500 kcal
60g protein
Balanced
Mediterranean
Hard
Classic Greek layers of fried eggplant, spiced meat sauce and creamy béchamel – a hearty...
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Lunch
60 min
Mediterranean Lentil‑Stuffed Peppers with Feta
1500 kcal
55g protein
Balanced
Mediterranean
Easy
Bell peppers filled with spiced lentils, rice and feta, baked until tender. A vegetarian,...
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Lunch
30 min
Grilled Salmon with Quinoa & Avocado Tzatziki
1550 kcal
80g protein
Balanced
Mediterranean
Medium
High‑protein grilled salmon over olive‑oil quinoa with creamy avocado‑tzatziki. Nut‑free and...
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Lunch
45 min
General Tso's Chicken with Fried Rice
1560 kcal
60g protein
Balanced
Asian
Medium
Take‑out style crispy chicken in sweet‑spicy sauce served with homemade fried rice – nut‑free...
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Lunch
60 min
Japanese Pork Katsu Curry with Rice
1580 kcal
75g protein
Balanced
Asian
Medium
Crispy pork cutlet served with rich Japanese curry over rice. A nut‑free Asian comfort meal...
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Lunch
40 min
Thai Green Curry Chicken with Coconut Rice
1590 kcal
72g protein
Balanced
Asian
Easy
Fragrant chicken‑vegetable curry in coconut milk over buttery coconut rice – nut‑free and high...
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Lunch
30 min
Sichuan Mapo Tofu with Beef & Rice
1510 kcal
65g protein
Balanced
Asian
Easy
Spicy, numbing tofu‑beef in chili bean sauce over rice. Nut‑free Asian dish delivering serious...
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Lunch
45 min
Double Chicken Burrito with Beans & Rice
1500 kcal
90g protein
Balanced
Mexican
Easy
An oversized burrito packed with double chicken, rice, beans, cheese and guac – nut‑free and...
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Lunch
30 min
Loaded Beef Nachos Supreme
1510 kcal
65g protein
Balanced
Mexican
Easy
Sheet‑pan nachos piled with seasoned beef, beans, cheese and toppings – a nut‑free 1500‑kcal...
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Lunch
30 min
Steak Quesadillas with Refried Beans
1510 kcal
70g protein
Balanced
Mexican
Easy
Cheesy steak‑filled quesadillas served alongside refried beans – nut‑free Mexican fuel for muscle gain.
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Lunch
60 min
Black Bean & Cheese Enchiladas with Spanish Rice
1550 kcal
60g protein
Balanced
Mexican
Medium
Vegetarian enchiladas stuffed with beans and cheese, baked and paired with Spanish rice –...
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Lunch
60 min
Butter Chicken with Basmati Rice & Naan
1570 kcal
80g protein
Balanced
Indian
Medium
Creamy, spiced Indian butter chicken served with rice and buttery naan – nut‑free and rich in...
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Lunch
45 min
Palak Paneer with Basmati Rice
1525 kcal
60g protein
Balanced
Indian
Medium
Creamy spinach curry with paneer cubes served over rice – vegetarian, nut‑free and loaded with calories.
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Lunch
120 min
Lamb Biryani with Raita
1540 kcal
80g protein
Balanced
Indian
Hard
Fragrant layered lamb and rice cooked “dum” style, served with cooling yogurt raita – nut‑free...
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Lunch
50 min
Chana Paneer Masala with Basmati Rice
1500 kcal
65g protein
Balanced
Indian
Easy
Protein‑rich chickpea and paneer curry in spiced tomato gravy, paired with rice – nut‑free...
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Lunch
90 min
Classic Beef Lasagna Bolognese
1560 kcal
90g protein
Balanced
Italian
Hard
Layered beef bolognese, ricotta and mozzarella between pasta sheets – nut‑free Italian comfort...
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Lunch
30 min
Chicken Alfredo Pasta
1500 kcal
85g protein
Balanced
Italian
Easy
Creamy fettuccine Alfredo tossed with grilled chicken – nut‑free Italian‑American classic rich...
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Lunch
60 min
Chicken Parmesan with Spaghetti
1510 kcal
90g protein
Balanced
Italian
Medium
Breaded chicken cutlets baked with marinara and mozzarella, served over spaghetti – nut‑free and...
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Lunch
120 min
Lamb Shawarma Platter with Rice & Hummus
1500 kcal
80g protein
Balanced
Middle Eastern
Medium
Spiced roast lamb served with fragrant rice, creamy hummus and pita – nut‑free Middle‑Eastern...
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Lunch
90 min
Chicken Kabsa (Arabian Spiced Chicken & Rice)
1510 kcal
75g protein
Balanced
Middle Eastern
Medium
One‑pot aromatic chicken and rice with raisins – nut‑free Middle‑Eastern classic high in protein...
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Lunch
60 min
Falafel Platter with Hummus & Pita
1520 kcal
50g protein
Balanced
Middle Eastern
Medium
Crispy chickpea falafel, hummus, salad and pita – a nut‑free vegetarian Middle‑Eastern plate...
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Lunch
60 min
Falafel Platter with Hummus & Tabbouleh
1150 kcal
34g protein
Plant-Based
Mediterranean
Medium
A hearty vegan platter featuring crispy falafel balls, creamy hummus, and fresh tabbouleh salad...
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Dinner
50 min
Lentil-Stuffed Eggplant with Herbed Quinoa
845 kcal
32g protein
Plant-Based
Mediterranean
Medium
Tender roasted eggplants filled with a savory lentil and tomato stuffing, topped with crumbled...
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Dinner
90 min
Vegan Lentil Moussaka
831 kcal
30g protein
Plant-Based
Mediterranean
Hard
Layers of eggplant and potatoes with spiced lentil ragù and creamy vegan béchamel, baked until...
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Dinner
30 min
Seitan Gyros with Tzatziki & Greek Salad
809 kcal
30g protein
Plant-Based
Mediterranean
Medium
Grilled marinated seitan stuffed in warm pitas with tangy tzatziki and a classic...
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Dinner
45 min
Moroccan Chickpea Tagine with Couscous
781 kcal
30g protein
Plant-Based
Mediterranean
Easy
A warmly spiced Moroccan stew of chickpeas and vegetables simmered in tomato broth, served over...
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Dinner
60 min
Lentil-Stuffed Peppers with Roasted Potatoes
688 kcal
30g protein
Plant-Based
Mediterranean
Medium
Bell peppers packed with herbed lentil‑rice filling and served with rosemary‑garlic roasted potatoes.
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Dinner
40 min
Tuscan White Bean Stew with Garlic Bread
781 kcal
30g protein
Plant-Based
Mediterranean
Easy
A rustic Italian stew of white beans, tomatoes and greens served with toasted garlic‑rubbed bread.
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Dinner
50 min
Spanish Chickpea & Spinach Stew with Saffron Rice
754 kcal
30g protein
Plant-Based
Mediterranean
Medium
A Spanish‑inspired stew of chickpeas and spinach in spiced tomato sauce, served with aromatic...
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Dinner
60 min
Vegan Paella with Chickpeas & Artichokes
812 kcal
32g protein
Plant-Based
Mediterranean
Medium
A vibrant vegan paella of rice, chickpeas, artichoke hearts, peppers and peas cooked with...
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Dinner
75 min
Eggplant Parmesan with Whole Wheat Pasta
1190 kcal
40g protein
Plant-Based
Mediterranean
Medium
Breaded eggplant baked with marinara and mozzarella, served over whole‑wheat spaghetti for a...
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Lunch
30 min
Chickpea Shakshuka with Whole Grain Bread
671 kcal
30g protein
Plant-Based
Mediterranean
Easy
Eggs poached in spiced tomato‑pepper sauce with chickpeas, served with whole grain toast for dipping.
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Dinner
55 min
Lentil Meatballs in Marinara over Polenta
715 kcal
35g protein
Plant-Based
Mediterranean
Medium
Herbed lentil “meatballs” baked and simmered in marinara, served atop creamy Parmesan polenta.
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Dinner
30 min
Bulgur & Lentil Pilaf with Mushrooms
638 kcal
30g protein
Plant-Based
Mediterranean
Easy
Nutty bulgur wheat and hearty lentils cooked with mushrooms and caramelized onions, finished...
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Dinner
70 min
Greek Baked Giant Beans (Gigantes) with Greens
743 kcal
30g protein
Plant-Based
Mediterranean
Easy
Creamy giant lima beans baked in tomato‑herb sauce with spinach, finished with a drizzle of olive oil.
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Lunch
20 min
Lentil Fattoush Salad with Grilled Halloumi
801 kcal
32g protein
Plant-Based
Mediterranean
Easy
Crunchy pita chips, fresh veggies, and lentils tossed in tangy sumac dressing, topped with warm...
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Dinner
90 min
Spinach & Feta Turkish Pide
1190 kcal
30g protein
Plant-Based
Mediterranean
Hard
Turkish flatbread boats filled with spinach, herbs, and tangy feta, baked until golden brown.
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Dinner
60 min
Mediterranean Stuffed Sweet Potatoes with Chickpeas
781 kcal
30g protein
Plant-Based
Mediterranean
Easy
Roasted sweet potatoes piled high with crispy spiced chickpeas, creamy tahini sauce, and fresh herbs.
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Dinner
50 min
Tofu Souvlaki with Roasted Lemon Potatoes
671 kcal
35g protein
Plant-Based
Mediterranean
Medium
Greek‑style tofu skewers served with classic lemon‑garlic roasted potatoes and creamy tzatziki.
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Dinner
25 min
Whole Wheat Pasta with Chickpeas & Pesto
875 kcal
30g protein
Plant-Based
Mediterranean
Easy
Whole‑wheat pasta tossed in basil pesto with chickpeas and cherry tomatoes for a protein‑rich...
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Dinner
75 min
Egyptian Koshari (Lentils, Rice & Pasta)
704 kcal
30g protein
Plant-Based
Mediterranean
Hard
Egypt's beloved street food made vegan: layers of lentils, rice and macaroni topped with spicy...
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Lunch
35 min
Spicy Thai “Peanut” Tofu Noodle Bowl
1380 kcal
38g protein
Balanced
Asian
Medium
Rice noodles in a creamy sunflower‑seed “peanut” sauce tossed with crisp vegetables and...
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Dinner
30 min
Italian Turkey Sausage & White Bean Skillet
1300 kcal
70g protein
Balanced
Italian
Easy
One‑pan dish of turkey sausage, white beans and hearty vegetables in a garlicky tomato sauce,...
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Dinner
45 min
Lebanese Chickpea & Bulgur Stuffed Eggplant
1200 kcal
36g protein
Balanced
Mediterranean
Medium
Roasted eggplant halves filled with spiced bulgur‑chickpea mixture, topped with garlicky yogurt...
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Lunch
25 min
Korean BBQ Salmon Rice Plate
1250 kcal
52g protein
Balanced
Asian
Easy
Gochujang‑glazed salmon fillet over sesame rice with quick kimchi‑style cucumbers and a fried egg.
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Dinner
40 min
Black Bean & Sweet Potato Enchiladas
1180 kcal
34g protein
Balanced
Mexican
Easy
Corn‑tortilla enchiladas stuffed with roasted sweet potatoes and black beans, smothered in smoky...
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Dinner
35 min
Paneer & Spinach Butter Curry
1370 kcal
45g protein
Balanced
Indian
Medium
Creamy tomato‑spinach curry with golden paneer cubes, served over basmati rice for a rich...
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Dinner
60 min
Moroccan Harira with Lamb & Lentils
1320 kcal
60g protein
Balanced
Mediterranean
Medium
Traditional hearty soup of lamb, lentils, chickpeas, tomato and warm spices, finished with fresh...
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Lunch
45 min
Jerk Chicken Rice & Beans Bowl
1370 kcal
60g protein
Balanced
American
Medium
Spicy jerk‑marinated chicken breast served over coconut rice and kidney beans with a quick...
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Dinner
25 min
Vegetarian Yakisoba Noodles with Tofu
1200 kcal
40g protein
Balanced
Asian
Medium
Stir‑fried wheat noodles, crisp vegetables, and marinated tofu tossed in a sweet‑savory yakisoba sauce.
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Dinner
50 min
Persian Herb Rice & Chickpea Stew
832 kcal
32g protein
Balanced
Middle Eastern
Medium
Fragrant dill‑and‑parsley rice (“sabzi polo”) paired with a tangy tomato‑chickpea stew spiced...
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Dinner
35 min
Cajun Shrimp Alfredo Fettuccine
1400 kcal
55g protein
Balanced
American
Medium
Blackened shrimp tossed with creamy Cajun Alfredo sauce and fettuccine for a spicy, indulgent...
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Dinner
60 min
German Lentil & Sausage Stew
1280 kcal
70g protein
Balanced
Mediterranean
Easy
Hearty stew of brown lentils, smoked sausage, carrots, and potatoes simmered in thyme broth,...
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Dinner
40 min
Ethiopian Misir Wat with Injera
849 kcal
35g protein
Balanced
Mediterranean
Medium
Spicy red‑lentil stew simmered with berbere spice and niter kibbeh, served atop tangy teff injera bread.
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Lunch
35 min
Argentine Beef Quinoa Bowl with Chimichurri
1300 kcal
80g protein
Balanced
Mexican
Medium
Grilled skirt steak slices over paprika‑quinoa, black beans, and roasted peppers, drizzled with...
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Dinner
150 min
Gascon Duck Cassoulet
1350 kcal
60g protein
Balanced
Mediterranean
Hard
Slow‑baked white‑bean casserole loaded with confit duck legs, garlicky sausage, pork belly, and...
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Lunch
25 min
Quinoa‑Black Bean Burrito Bowl
1150 kcal
35g protein
Balanced
Mexican
Easy
Cilantro‑lime quinoa piled with smoky black beans, roasted sweet corn, avocado and salsa for a...
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Dinner
20 min
Kung Pao Shrimp & Steamed Rice
1250 kcal
55g protein
Balanced
Asian
Medium
Stir‑fried shrimp, peanuts and peppers in spicy‑sweet kung pao sauce served over fluffy rice.
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Dinner
40 min
Paneer Tikka Masala with Basmati
1300 kcal
45g protein
Balanced
Indian
Medium
Charred paneer cubes in creamy tomato‑spice gravy, spooned over fragrant basmati rice.
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Dinner
35 min
Bahian Moqueca Fish Stew
1200 kcal
45g protein
Balanced
Mexican
Medium
Coconut‑laced Brazilian fish stew with tomatoes, bell pepper and dendê oil, ladled over rice.
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Dinner
30 min
Harissa Chickpea & Vegetable Couscous
1100 kcal
32g protein
Balanced
Mediterranean
Easy
Fluffy couscous topped with roasted vegetables and spicy harissa‑glazed chickpeas for a robust...
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Lunch
25 min
Lemongrass Beef Rice Noodle Salad
1150 kcal
50g protein
Balanced
Asian
Easy
Cool rice‑noodle bowl loaded with lemongrass‑marinated beef, herbs, crunchy veg and nuoc cham dressing.
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Dinner
60 min
Doro Wat Chicken Stew with Injera
1029 kcal
45g protein
Balanced
Mediterranean
Medium
Ethiopia’s iconic spicy chicken stew cooked with berbere and onions, served atop tangy teff injera.
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Lunch
40 min
Creamy Coconut Chicken Pasta
1152 kcal
50g protein
General
Italian
Medium
Tender chicken and broccoli tossed with pasta in a rich coconut‑cream sauce for an energy‑dense,...
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Lunch
30 min
Loaded Beef & Bean Burrito
1180 kcal
50g protein
General
Mexican
Medium
A giant tortilla packed with seasoned beef, rice and beans, finished with fresh guacamole—no...
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Lunch
45 min
Coconut Butter Chicken
1110 kcal
42g protein
General
Indian
Medium
A dairy‑free spin on butter chicken—chicken thighs simmered in tomato‑coconut sauce and spooned...
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