Healthy recipes that fit your goals
Healthy everyday recipes with calories, macros, protein and cooking time on every card, so a meal fits your day without extra maths.
Most people do not fail at cooking healthy food — they fail at repeating it. The recipes are chosen for short ingredient lists, supermarket ingredients and portions that reheat well the next day.
Breakfasts, lunches, dinners, snacks and quick meals all sit side by side. High protein is one useful category among several — low calorie, vegetarian, balanced and under 500 calories cover the rest of a normal week.
Recipe categories
High protein recipes
Meals with 30 g protein or more per serving, from chicken pasta to salmon rice bowls.
Breakfast recipes
Fast breakfasts around Greek yogurt, eggs, oats and cottage cheese.
Low calorie and under 500 calories
Full dinners that stay light without leaving you hungry an hour later.
Quick meals and vegetarian
Weeknight meals in 20 minutes, plus vegetarian dishes that still hit the numbers.
Recipes
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Showing 104 of 104 recipes
BreakfastWarm pear oatmeal
A simple dish made with everyday ingredients and clear quantities.
- 456 kcal
- 24.2 g protein
- 10 min
BreakfastSpinach and cheese scrambled eggs
A simple dish made with everyday ingredients and clear quantities.
- 451 kcal
- 31 g protein
- 12 min
BreakfastWhite beans on wholegrain toast
A simple dish made with everyday ingredients and clear quantities.
- 449 kcal
- 23.1 g protein
- 13 min
BreakfastPotato and egg breakfast hash
A simple dish made with everyday ingredients and clear quantities.
- 465 kcal
- 23.1 g protein
- 23 min
BreakfastFilmjölk with muesli and apple
A simple dish made with everyday ingredients and clear quantities.
- 464 kcal
- 22.4 g protein
- 5 min
BreakfastApple cinnamon rice porridge
A simple dish made with everyday ingredients and clear quantities.
- 475 kcal
- 24.7 g protein
- 35 min
Lunch and dinnerChicken, potato and carrot tray bake
A simple dish made with everyday ingredients and clear quantities.
- 487 kcal
- 39.8 g protein
- 40 min
Lunch and dinnerTuna pasta with peas and tomato
A simple dish made with everyday ingredients and clear quantities.
- 509 kcal
- 43.3 g protein
- 20 min
Lunch and dinnerChicken, white bean, tomato and carrot stew
A simple dish made with everyday ingredients and clear quantities.
- 540 kcal
- 42.2 g protein
- 30 min
Lunch and dinnerSalmon with potato, peas and lemon
A simple dish made with everyday ingredients and clear quantities.
- 573 kcal
- 39.9 g protein
- 35 min
Lunch and dinnerChicken and egg fried rice with peas
A simple dish made with everyday ingredients and clear quantities.
- 585 kcal
- 40.4 g protein
- 30 min
Lunch and dinnerCod and tomato pasta
A simple dish made with everyday ingredients and clear quantities.
- 497 kcal
- 37.8 g protein
- 28 min
SnackCottage cheese with orange and walnuts
A simple dish made with everyday ingredients and clear quantities.
- 278 kcal
- 22.5 g protein
- 5 min
SnackCocoa banana yogurt
A simple dish made with everyday ingredients and clear quantities.
- 252 kcal
- 16.6 g protein
- 5 min
SnackTurkey, cucumber and pepper sandwich
A simple dish made with everyday ingredients and clear quantities.
- 216 kcal
- 18.9 g protein
- 5 min
SnackMackerel and tomato crispbread
A simple dish made with everyday ingredients and clear quantities.
- 270 kcal
- 14.5 g protein
- 5 min
SnackBlueberry milk oat smoothie
A simple dish made with everyday ingredients and clear quantities.
- 271 kcal
- 17.9 g protein
- 5 min
BreakfastProtein oatmeal with blueberries
Ordinary oatmeal with quark stirred in at the end — 25 g of protein and still ready in five minutes.
- 450 kcal
- 25.2 g protein
- 7 min
BreakfastSpinach omelette with cottage cheese
Three eggs, a handful of spinach and cottage cheese folded inside, with crispbread and tomato on the side.
- 447 kcal
- 32 g protein
- 9 min
Lunch and dinnerChicken stew with coconut milk, pepper and rice
A mild, creamy chicken stew made with light coconut milk — 43 g of protein per serving and good as a lunch box.
- 559 kcal
- 42.7 g protein
- 30 min
Lunch and dinnerSalmon pasta with spinach and lemon
Wholegrain pasta with salmon, spinach and a light lemon sauce — dinner in the time the pasta takes.
- 608 kcal
- 36.4 g protein
- 20 min
Lunch and dinnerLentil bolognese with wholegrain pasta
A vegetarian bolognese on red lentils — filling, cheap and almost no fat.
- 637 kcal
- 33.5 g protein
- 35 min
Lunch and dinnerPrawn stir-fry with rice and sugar snaps
Prawns, crisp sugar snaps and ginger in a quick stir-fry — 33 g of protein for 404 kcal.
- 404 kcal
- 32.7 g protein
- 25 min
SnackStrawberry smoothie with quark
A thick strawberry smoothie with 18 g of protein — works as a snack or straight after training.
- 234 kcal
- 18.4 g protein
- 5 min
SnackHummus with vegetable sticks
Crunchy vegetables with a creamy hummus dip — a snack that keeps you going until dinner without any cooking.
- 258 kcal
- 14.3 g protein
- 5 min
Lunch and dinnerChicken traybake with sweet potato and broccoli
Everything on one tray: chicken, sweet potato and broccoli — 42 g of protein and only one tin to wash.
- 418 kcal
- 42.2 g protein
- 40 min
BreakfastBircher muesli with apple and walnuts
Oats, quark and grated apple left to soak for a while — a breakfast you can make the night before.
- 442 kcal
- 21.8 g protein
- 5 min
BreakfastQuark bowl with mango and pumpkin seeds
Creamy quark with sweet mango and crunchy pumpkin seeds — 26 g of protein in three minutes.
- 312 kcal
- 25.6 g protein
- 3 min
BreakfastEgg and avocado crispbread
Boiled eggs and mashed avocado on crispbread with cherry tomatoes — a filling breakfast with no real cooking.
- 429 kcal
- 22.8 g protein
- 13 min
BreakfastSmoked salmon crispbread with cream cheese
Cold-smoked salmon on crispbread with cream cheese, cucumber and dill — a classic in five minutes.
- 306 kcal
- 23 g protein
- 5 min
BreakfastChia pudding with strawberries
Chia seeds soaked overnight in milk and quark — topped with strawberries in the morning.
- 299 kcal
- 22.7 g protein
- 5 min
BreakfastScrambled eggs with tomato and feta
Creamy scrambled eggs with cherry tomatoes and crumbled feta-style cheese, with crispbread on the side.
- 461 kcal
- 27 g protein
- 8 min
BreakfastOat pancakes with blueberries
Small pancakes made with oats and eggs, no flour — served with blueberries.
- 495 kcal
- 21.9 g protein
- 15 min
BreakfastYoghurt bowl with kiwi and linseeds
Yoghurt and quark with tangy kiwi, oats and linseeds — fresh and high in protein.
- 360 kcal
- 24.8 g protein
- 4 min
BreakfastBreakfast burrito with egg and black beans
A warm tortilla with scrambled egg, black beans and cheese — a breakfast that keeps you going.
- 477 kcal
- 30.2 g protein
- 10 min
BreakfastBanana and peanut butter smoothie bowl
A thick smoothie to eat with a spoon, with banana, quark and peanut butter — 27 g of protein.
- 429 kcal
- 26.8 g protein
- 5 min
Lunch and dinnerChicken tacos with sweetcorn and avocado
Spiced chicken in soft tortillas with sweetcorn, avocado and tomato — a Friday treat with 43 g of protein.
- 520 kcal
- 43.2 g protein
- 22 min
Lunch and dinnerBeef patties with potatoes and green beans
Juicy beef patties with boiled potatoes and green beans — Swedish everyday food with 38 g of protein.
- 570 kcal
- 38.1 g protein
- 35 min
Lunch and dinnerCod in tomato sauce with couscous
Cod simmered in a quick tomato and pepper sauce — lean, high in protein and ready in 30 minutes.
- 462 kcal
- 37.8 g protein
- 30 min
Lunch and dinnerHalloumi with bulgur and roasted vegetables
Oven-roasted vegetables and fried halloumi on bulgur — a vegetarian dinner that fills you up.
- 623 kcal
- 33.2 g protein
- 35 min
Lunch and dinnerChili con carne with rice
A hearty chili with minced beef and kidney beans — 42 g of protein per serving and even better the next day.
- 611 kcal
- 42.3 g protein
- 35 min
Lunch and dinnerChicken and chickpea curry with spinach
A mild curry with chicken, chickpeas, coconut milk and spinach — ready in 30 minutes.
- 585 kcal
- 39.8 g protein
- 30 min
Lunch and dinnerChicken pasta with pesto and tomato
Wholegrain pasta with fried chicken, pesto, cherry tomatoes and rocket — quick and high in protein.
- 517 kcal
- 38.9 g protein
- 20 min
Lunch and dinnerSalmon bowl with quinoa and avocado
Baked salmon on quinoa with avocado, cucumber and sweetcorn — a colourful bowl that works as a lunch box.
- 631 kcal
- 37.8 g protein
- 25 min
Lunch and dinnerTurkey stir-fry with noodles and vegetables
Lean turkey, crisp vegetables and noodles in a quick stir-fry with ginger and soy.
- 490 kcal
- 49.4 g protein
- 22 min
Lunch and dinnerTofu stir-fry with cashews and rice
Crispy tofu with broccoli, pepper and toasted cashews — a vegetarian stir-fry full of flavour.
- 566 kcal
- 34.1 g protein
- 25 min
Lunch and dinnerBaked pollock with root vegetables
Pollock and roasted root vegetables on one tray — a mild fish dinner with 34 g of protein.
- 446 kcal
- 34.3 g protein
- 45 min
Lunch and dinnerTuna salad with egg, potatoes and beans
A hearty Niçoise-style salad with tuna, egg, potatoes and green beans — 41 g of protein.
- 469 kcal
- 41.3 g protein
- 35 min
SnackQuark with blueberries and almonds
A simple snack with 24 g of protein — quark, blueberries and a handful of almonds.
- 260 kcal
- 23.6 g protein
- 2 min
SnackApple with peanut butter
Apple wedges to dip in a peanut butter and quark dip — sweet, salty and filling.
- 241 kcal
- 13.4 g protein
- 2 min
SnackCottage cheese with pineapple
Cottage cheese with sweet pineapple — 21 g of protein in two minutes.
- 197 kcal
- 20.7 g protein
- 2 min
SnackCrispbread with egg and cucumber
Crispbread with cream cheese, boiled egg and cucumber — a classic Swedish snack.
- 277 kcal
- 16.6 g protein
- 11 min
SnackChocolate smoothie with banana and quark
Tastes like chocolate milk but has 21 g of protein — ideal after training.
- 277 kcal
- 21.1 g protein
- 5 min
SnackRoasted chickpeas with paprika
Crunchy oven-roasted chickpeas — a salty snack with fibre and protein.
- 274 kcal
- 13.4 g protein
- 30 min
SnackYoghurt with pear and walnuts
Yoghurt with juicy pear, walnuts and cinnamon — a snack that feels like dessert.
- 242 kcal
- 15.1 g protein
- 3 min
SnackVegetable sticks with tzatziki
Homemade tzatziki with cucumber and garlic, with carrot and cucumber for dipping.
- 178 kcal
- 13.9 g protein
- 8 min
BreakfastShakshuka with chickpeas and feta
Eggs simmered in a spiced tomato and pepper sauce with chickpeas — a brunch that keeps you full for hours.
- 462 kcal
- 24.5 g protein
- 30 min
BreakfastBanana and quark pancakes with raspberries
Fluffy flourless pancakes made with banana, egg and quark — 26 g of protein and good enough to feel like the weekend.
- 416 kcal
- 26.2 g protein
- 13 min
BreakfastTurkish eggs with garlic yoghurt
Poached eggs on creamy garlic yoghurt with chilli oil — a Turkish breakfast classic in ten minutes.
- 467 kcal
- 24.9 g protein
- 10 min
BreakfastOvernight oats with pistachio and pomegranate
Creamy overnight oats with tangy pomegranate seeds and crunchy pistachios — make them the night before.
- 445 kcal
- 24.3 g protein
- 5 min
BreakfastQuark bowl with raspberries, cocoa and hazelnuts
Tastes like dessert but has 24 g of protein — quark with cocoa, raspberries and toasted hazelnuts.
- 294 kcal
- 24.4 g protein
- 3 min
BreakfastEgg muffins with spinach and feta
Six egg muffins to bake on Sunday and grab all week — 24 g of protein per serving.
- 303 kcal
- 24 g protein
- 30 min
BreakfastMango and coconut chia pudding
A tropical chia pudding with light coconut milk, quark and fresh mango — a holiday in a jar.
- 414 kcal
- 21.8 g protein
- 5 min
BreakfastGreen smoothie with mango and ginger
A fresh green smoothie where the mango takes over from the spinach — with 24 g of protein.
- 300 kcal
- 24.5 g protein
- 5 min
Lunch and dinnerBeef bibimbap with fried egg
A Korean rice bowl with spicy beef, vegetables and a fried egg — colourful, punchy and filling.
- 595 kcal
- 40.5 g protein
- 40 min
Lunch and dinnerRed Thai curry with prawns and pak choi
A quick, hot Thai curry with light coconut milk, prawns and crisp pak choi — ready in under half an hour.
- 478 kcal
- 30.4 g protein
- 40 min
Lunch and dinnerChicken shawarma bowl with bulgur and tahini sauce
Spiced shawarma-style chicken with bulgur, salad and a creamy tahini yoghurt sauce — 47 g of protein.
- 522 kcal
- 46.8 g protein
- 35 min
Lunch and dinnerCod fish tacos with red cabbage slaw
Spiced cod in soft tortillas with crunchy red cabbage, lime yoghurt and avocado — fresh and light.
- 457 kcal
- 35.2 g protein
- 25 min
Lunch and dinnerSalmon poke bowl with mango and edamame
A Hawaiian-inspired bowl with salmon, rice, sweet mango, edamame and soy — as good as at a restaurant.
- 570 kcal
- 35.3 g protein
- 45 min
Lunch and dinnerHalloumi and sweet potato salad with pomegranate
Roasted sweet potato, golden halloumi, rocket and tangy pomegranate — a salad that is a proper dinner.
- 626 kcal
- 33.3 g protein
- 35 min
Lunch and dinnerChicken satay with peanut sauce and rice noodles
Juicy chicken with a creamy coconut peanut sauce, rice noodles and crunchy vegetables.
- 548 kcal
- 42.5 g protein
- 30 min
Lunch and dinnerBeef and broccoli stir-fry with ginger
Thinly sliced beef stir-fried with broccoli, ginger and garlic — like the takeaway, only healthier.
- 501 kcal
- 43 g protein
- 35 min
Lunch and dinnerChicken burrito bowl with black beans and corn
Everything good about a burrito, in a bowl — spiced chicken, beans, sweetcorn, avocado and lime yoghurt.
- 640 kcal
- 52.4 g protein
- 40 min
Lunch and dinnerRed lentil dal with coconut and spinach
A creamy Indian lentil stew with coconut, ginger and spinach — cheap, vegetarian and full of flavour.
- 566 kcal
- 32.4 g protein
- 35 min
Lunch and dinnerPasta with ricotta, lemon, spinach and peas
Creamy pasta without cream — ricotta, lemon, spinach and sweet peas, ready in 15 minutes.
- 535 kcal
- 34.7 g protein
- 20 min
Lunch and dinnerChicken souvlaki with tzatziki and pitta
Greek chicken with oregano and lemon, homemade tzatziki, salad and warm pitta bread.
- 510 kcal
- 46.6 g protein
- 27 min
Lunch and dinnerMiso-glazed salmon with brown rice and pak choi
Salmon with a salty-sweet miso glaze, brown rice and quickly fried pak choi — Japanese and simple.
- 542 kcal
- 34.2 g protein
- 35 min
Lunch and dinnerCrispy tofu bowl with peanut dressing
Golden tofu with red cabbage, carrot, edamame and a peanut lime dressing — vegetarian with 32 g of protein.
- 594 kcal
- 32.3 g protein
- 45 min
Lunch and dinnerStuffed peppers with beef, rice and feta
Oven-baked peppers filled with spiced beef, brown rice and tomato, topped with feta-style cheese.
- 504 kcal
- 34.3 g protein
- 50 min
Lunch and dinnerPrawn pasta with chilli, garlic and courgette
Pasta aglio e olio with prawns, courgette and chilli — an Italian weeknight favourite in 25 minutes.
- 465 kcal
- 31.3 g protein
- 25 min
SnackBeetroot hummus with crispbread
Bright pink hummus made with chickpeas and beetroot — a snack that looks good and fills you up.
- 264 kcal
- 14.6 g protein
- 10 min
SnackChocolate quark with raspberries
Creamy cocoa quark with tart raspberries and crunchy almonds — tastes like dessert, with 24 g of protein.
- 255 kcal
- 24.4 g protein
- 5 min
SnackEdamame with flaky salt and chilli
Warm edamame beans with flaky salt and chilli — a salty snack with 16 g of protein.
- 222 kcal
- 16.4 g protein
- 7 min
SnackFrozen yoghurt bark with berries and chocolate
Quark with berries and dark chocolate frozen in a slab and broken into pieces — an ice-cream-like snack.
- 188 kcal
- 16.7 g protein
- 10 min
SnackSavoury cottage cheese bowl with tomato and pumpkin seeds
Cottage cheese as a savoury snack, with tomato, cucumber, pumpkin seeds and olive oil — 24 g of protein.
- 269 kcal
- 24.5 g protein
- 3 min
SnackChocolate quark pudding with banana
A creamy chocolate pudding made with quark and mashed banana — 26 g of protein and no added sugar.
- 296 kcal
- 25.6 g protein
- 5 min
High proteinHigh protein chicken pasta
Creamy without being heavy: chicken, pasta, parmesan and fresh basil, with the protein high enough to carry a whole evening.
- 580 kcal
- 48 g protein
- 25 min
BreakfastBreakfast bowl with berries and quark
Five minutes, no cooking, and more protein than most breakfasts twice its size.
- 390 kcal
- 32 g protein
- 5 min
DinnerSalmon bowl with rice and edamame
A balanced dinner bowl: oven-baked salmon, warm rice, edamame and avocado with a soy-lime dressing.
- 620 kcal
- 38 g protein
- 25 min
QuickOvernight oats with chia and berries
Ten minutes in the evening and breakfast is already waiting — creamy oats, chia and berries.
- 371 kcal
- 30.8 g protein
- 10 min
LunchChicken and hummus protein wrap
A lunch you can build in fifteen minutes and eat with one hand — chicken, hummus and crunchy vegetables.
- 470 kcal
- 40 g protein
- 15 min
SnackCottage cheese snack bowl
The afternoon snack that actually holds: 24 g of protein, five minutes, no cooking.
- 260 kcal
- 24 g protein
- 5 min
BreakfastEgg crispbread with tomato
A straightforward Swedish breakfast with rye crunch, boiled egg and fresh tomato.
- 356 kcal
- 24.9 g protein
- 13 min
Everyday dinnerRed lentil and potato soup
A filling everyday soup made from red lentils, potatoes, carrots and pantry tomatoes.
- 600 kcal
- 33.2 g protein
- 35 min
SnackBanana and peanut butter smoothie
A creamy three-ingredient snack with banana, milk and peanut butter.
- 286 kcal
- 20.2 g protein
- 5 min
BreakfastApple and cinnamon pancakes
Soft pancakes with apple pieces and cinnamon, mixed in one bowl and fried in a pan.
- 450 kcal
- 24.9 g protein
- 25 min
No cookingCottage cheese and cucumber sandwich
Two open sandwiches with cottage cheese and crisp cucumber and red pepper.
- 390 kcal
- 27.3 g protein
- 7 min
Warm breakfastBroccoli and cheese omelette
A warm breakfast with tender broccoli, egg and melted cheese.
- 405 kcal
- 31.6 g protein
- 15 min
Fish dinnerBaked cod with potatoes and broccoli
A complete fish dinner baked with potatoes, broccoli and lemon on one tray.
- 469 kcal
- 36.1 g protein
- 45 min
One panBeef and potato skillet
A filling one-pan dinner with minced beef, potatoes, carrots and tomato.
- 636 kcal
- 37.3 g protein
- 40 min
High proteinChicken, chickpea and tomato stew with rice
A pantry-friendly chicken and chickpea stew with tomato, red pepper and basmati rice.
- 583 kcal
- 42 g protein
- 32 min
SnackHummus crispbread with carrot
Crunchy rye crispbread with creamy hummus, smoked turkey and fresh carrot sticks.
- 278 kcal
- 14.2 g protein
- 5 min
SnackYogurt with orange and walnuts
Cool yogurt, juicy orange and walnuts in a three-ingredient bowl.
- 263 kcal
- 16 g protein
- 5 min
SnackCheese and pear crispbread
Salty cheese and sweet pear on crunchy wholegrain rye crispbread.
- 255 kcal
- 14 g protein
- 5 min
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- How much protein should a meal contain?
- For most adults, 25–40 g of protein per main meal is a practical target. Spreading protein across the day is easier to sustain than one very large portion.
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