Nutrition
Every recipe in the library
Wholefood meals with ingredients, method, swaps and storage — free to read. Want them matched to your goals, preferences and week? Build a meal plan.
- Global
Chia Pudding with Coconut & Berries
Creamy overnight chia pudding topped with fresh mixed berries.
- USA
Peach Cobbler
A Southern favourite made light — juicy peaches under a wholemeal-oat batter, sweetened with a touch of maple instead of two cups of sugar.
- Global
Avocado & Smoked Salmon Plate
A fresh, no-cook plate of smoked salmon, avocado, cucumber, and capers.
- Global
Banana-Coconut Porridge
A warm, creamy grain-free porridge made with banana, coconut, and flaxseed.
- Global
Zucchini & Herb Frittata
A light, herby frittata loaded with grated zucchini.
- Global
Coconut Yogurt Bowl
A refreshing bowl of coconut yogurt topped with apple, walnuts, and cinnamon.
- Global
Turkey & Veggie Breakfast Patties
Savory turkey patties packed with grated zucchini and carrot.
- Global
Baked Apple with Cinnamon & Walnuts
A naturally sweet baked apple filled with raisins and walnuts.
- Global
Cassava Flour Waffles
Crispy grain-free waffles made with cassava flour and coconut milk.
- Global
Grilled Chicken Avocado Salad
A fresh salad with grilled chicken, avocado, cucumber, and a lemon-olive oil dressing.
- Global
Stuffed Bell Peppers with Quinoa & Veggies
Baked bell peppers stuffed with quinoa, mushrooms, and onion.
- Global
Egg Muffins with Veggies
Portable egg muffins packed with tomatoes, spinach, and onion.
- Global
Savory Breakfast Bowl
A warm bowl of sautéed kale, mushrooms, roasted butternut squash, and a fried egg.
- Global
Papaya Boats with Coconut & Lime
Fresh papaya halves filled with coconut yogurt, lime zest, and seeds.
- Global
Homemade Muesli with Nut Milk
A simple gluten-free muesli soaked in nut milk with raisins, seeds, and almonds.
- Global
Bacon & Greens Skillet
Crispy bacon with sautéed collard greens and garlic.
- Middle eastern
Baked Falafel Salad
Baked chickpea falafel served over fresh salad greens with olive oil.
- Global
Chicken Zoodle Soup
A comforting chicken soup with spiralized zucchini noodles and bone broth.
- Global
Avocado Chicken Salad Boats
Shredded chicken mixed with mashed avocado and cucumber, served in lettuce cups.
- Global
Spaghetti Squash with Meat Sauce
Roasted spaghetti squash topped with a homemade beef and tomato sauce.
- Asian
Coconut Chicken Curry
A fragrant chicken curry made with coconut milk, carrots, and spinach.
- Global
Herb-Roasted Salmon & Asparagus
Oven-roasted salmon and asparagus with garlic, lemon, and fresh herbs.
- Global
Slow-Cooked Lamb Shoulder with Root Veggies
Tender slow-cooked lamb shoulder with carrots, parsnips, and rosemary.
- Global
Grilled Shrimp & Avocado Salad
Grilled shrimp tossed with avocado, mango, and a lime dressing.
- Global
Chicken Thighs with Roasted Brussels Sprouts
Golden roasted chicken thighs served with crispy Brussels sprouts.
- Mediterranean
Baked Cod with Olive Tapenade
Flaky baked cod topped with a homemade olive, garlic, and herb tapenade.
- Global
Vegetable Coconut Stew
A warming stew of zucchini, kale, carrot, and mushrooms in turmeric coconut milk.
- Global
Turkey Meatballs with Cauliflower Mash
Baked turkey meatballs served over creamy cauliflower mash.
- Global
Seared Duck Breast with Steamed Broccoli
Crispy-skinned seared duck breast served with steamed broccoli.
- Italian
Zucchini Lasagna
A grain-free lasagna made with zucchini slices, beef sauce, and coconut cream.
- Caribbean
Grilled Mahi Mahi with Mango Salsa
Grilled mahi mahi topped with a fresh mango and red onion salsa.
- Global
Stuffed Acorn Squash
Roasted acorn squash halves stuffed with quinoa, mushrooms, and herbs.
- Asian
Beef & Broccoli Stir-Fry
A quick stir-fry of flank steak and broccoli with coconut aminos.
- Mediterranean
Eggplant & Tomato Bake with Basil
A simple layered bake of eggplant and tomatoes with garlic and fresh basil.
- Global
Peanut Butter Banana Power Smoothie
Protein Smoothie | Calories: 410 kcal | Protein: 28g | Carbs: 30g | Fat: 22g
- South African
Pap & Chakalaka
A classic South African staple — creamy maize meal pap served with spicy, colourful chakalaka.
- Global
Homemade Milk Kefir
A probiotic-rich fermented milk drink that supports gut and digestive health.
- South African
Bobotie
A beloved Cape Malay dish — spiced mince baked with a golden egg custard topping.
- Global
Chocolate Almond Muscle Builder
Protein Smoothie | Calories: 370 kcal | Protein: 25g | Carbs: 28g | Fat: 18g
- Global
Homemade Kombucha
A probiotic-rich fermented tea that supports digestion and gut balance.
- Global
Traditional Sauerkraut
A naturally fermented vegetable that feeds beneficial gut bacteria.
- South African
Vegetarian Bunny Chow
Durban-inspired street food — a hollowed-out bread loaf filled with fragrant vegetable curry.
- Global
Berry Protein Recovery
Protein Smoothie | Calories: 300 kcal | Protein: 24g | Carbs: 25g | Fat: 10g
- Global
Plant-Based Coconut Water Kefir
A dairy-free probiotic beverage that supports gut health.
- Global
Green Protein Smoothie
Protein Smoothie | Calories: 290 kcal | Protein: 20g | Carbs: 18g | Fat: 16g
- South African
Butternut Soup
A velvety South African favourite — roasted butternut blended with warming spices and cream.
- South African
Braai Veggie Skewers
Fire-kissed vegetable skewers with smoky paprika — a South African braai essential.
- Global
Fruit Juice Kefir (Plant-Based)
A naturally fermented, probiotic-rich, dairy-free beverage.
- Global
Oatmeal Breakfast Smoothie
Protein Smoothie | Calories: 330 kcal | Protein: 22g | Carbs: 30g | Fat: 10g
- Global
Matcha Green Energy Smoothie
Energy-Boosting Smoothie | Calories: 240 kcal | Protein: 5g | Carbs: 30g | Fat: 10g
- Global
Probiotic Ginger Lemon Drink
A light, refreshing probiotic drink that gently supports digestion and gut health.
- South African
Tomato Bredie
A slow-cooked Cape stew — tender lamb and tomatoes infused with cinnamon and bay.
- Global
Cultured Oats (Fermented Porridge Base)
Gently fermented oats that are easier to digest and support gut health.
- South African
Spinach & Feta Quiche
A crustless (frittata-style) quiche — all the silky spinach-and-feta filling with none of the refined shortcrust, higher in protein and lower in refined carbs.
- Global
Mango Coconut Power Up
Energy-Boosting Smoothie | Calories: 200 kcal | Protein: 3g | Carbs: 32g | Fat: 6g
- Global
Coffee Banana Smoothie
Energy-Boosting Smoothie | Calories: 260 kcal | Protein: 6g | Carbs: 30g | Fat: 11g
- Global
Fermented Vegetable Sticks (Brine Method)
Crunchy, probiotic-rich vegetables that support gut health and digestion.
- South African
Sweet Potato Mash with Chilli Butter
Creamy mashed sweet potato topped with a punchy chilli-garlic butter.
- Global
Fermented Garlic Honey
A traditional fermented tonic that supports gut health and overall resilience.
- South African
Samp & Beans (Umngqusho)
A hearty traditional Xhosa dish of cracked maize and sugar beans — comfort food at its finest.