Veganistische keuze

Recepten

Recepten met macros. Veganistisch, keto, paleo, mediterraan, halal, kosher.

28 van 28 recepten getoond

Bladeren op dieet

Overnight oats (×4 potten)

18 g eiwit per potje uit yoghurt + chia. Bereid de zondag voor, eet ma-do.

omnivorevegetarianmediterranean📦 Meal prep

⏱ 12 min410 kcalP 35g

Zoodles met pesto + kip (keto)

35 g eiwit, 11 g koolhydraten. Spiraalvormige courgette vervangt pasta.

omnivoreketomediterranean📦 Meal prep

⏱ 15 min450 kcalP 28g

Italiaanse pastasalade met tonijn

Koude pasta, 28 g eiwit. Beter de volgende dag. Lunchbox-ster.

omnivorepescatarianmediterranean📦 Meal prep

⏱ 15 min380 kcalP 14g

Mediterranean chickpea salad

15-minute Greek-style salad — chickpeas, feta, olives, tomato, cucumber. 14 g protein, holds in the fridge 3 days, dressing locks in.

vegetarianmediterranean📦 Meal prep

⏱ 20 min220 kcalP 5g

Gazpacho andaluz (cold tomato soup)

Spanish summer staple — cold blended tomato + vegetable soup. 13 g good fat from olive oil, 5 g fiber, no cooking required.

veganvegetarianmediterranean📦 Meal prep

⏱ 25 min180 kcalP 7g

Groene ontstekingsremmende soep

7 g vezels, boordevol chlorofyl. Veganistisch + vriezervriendelijk.

veganvegetarianpaleo📦 Meal prep❄ Invriesbaar

⏱ 25 min520 kcalP 35g

Ontstekingsremmende zalm + kurkuma bowl

Omega-3 (zalm) + curcumine (kurkuma) + bladgroenten. 35 gram eiwit.

omnivorepescatarianmediterranean📦 Meal prep

⏱ 25 min540 kcalP 45g

Powerbowl met kip-quinoa

45 g eiwit, volledige koolhydraten uit quinoa, gezonde vetten uit avocado.

omnivorepaleohalal📦 Meal prep

⏱ 25 min540 kcalP 48g

Griekse kippensouvlaki pita

48 g eiwit in een pitabroodje. Maak 4 lunches tegelijk.

omnivoremediterraneanhalal📦 Meal prep

⏱ 25 min510 kcalP 42g

Peruviaanse quinoa-kipsaltado

42 gram eiwit. Roerbak op Peruaanse wijze met quinoa in plaats van friet.

omnivorehalalmediterranean📦 Meal prep

⏱ 25 min160 kcalP 13g

Eiermuffins (×12)

13 g eiwit per muffin. Een meeneemontbijt voor 5 ochtenden.

omnivorevegetarianketo📦 Meal prep❄ Invriesbaar

⏱ 25 min510 kcalP 38g

Zalm + bruine rijst + broccoli batch

4 dagen lunch in één dienblad. 38 g eiwit, omega-3, eenvoudig.

omnivorepescatarianmediterranean📦 Meal prep

⏱ 25 min180 kcalP 5g

Classic Lebanese tabbouleh

Parsley-forward Lebanese salad — fresh herbs are the star, bulgur is a backup. Bright, fresh, makes a perfect side or light lunch.

veganvegetarianhalal📦 Meal prep

⏱ 30 min230 kcalP 14g

Hongaarse champignonpaprika

Romige champignonstoofpot, 14 g vegetarisch eiwit. Zoete paprika is niet onderhandelbaar.

vegetarianmediterranean📦 Meal prep❄ Invriesbaar

⏱ 30 min560 kcalP 38g

Zalm uit de pan met zoete aardappel en asperges

Omega-3 + complexe koolhydraten + groenten in één bakje. 38 gram eiwit. Oven doet het werk.

omnivorepescatarianpaleo📦 Meal prep

⏱ 35 min540 kcalP 18g

Classic vegan buddha bowl

Roasted sweet potato + chickpeas + brown rice + massaged kale + tahini drizzle. 22 g plant protein, 18 g fiber, hits 32% iron NRV in one bowl.

veganvegetarianhalal📦 Meal prep

⏱ 35 min310 kcalP 14g

Spaanse tortilla de patatas

Klassieke omelet met ei + aardappel. Snijd en serveer op kamertemperatuur.

vegetarianmediterranean📦 Meal prep

⏱ 35 min320 kcalP 30g

Kalkoengehaktballetjes in Marinara

30 g eiwit per portie, goed in te vriezen. Serveer met pasta, zoodles of gewoon met brood.

omnivorehalalmediterranean📦 Meal prep❄ Invriesbaar

⏱ 50 min160 kcalP 4g

Classic baba ganoush

Smoky Lebanese eggplant dip — char the eggplant, blend with tahini and lemon. Lower in calories than hummus, deeper flavor.

veganvegetarianhalal📦 Meal prep

⏱ 50 min620 kcalP 18g

Fall harvest grain bowl

Roasted butternut + Brussels + farro + goat cheese + candied pecans. The autumn vibe in one bowl. 18 g protein, 13 g fiber.

vegetarianmediterranean📦 Meal prep

⏱ 50 min480 kcalP 40g

Paleo lamsgebraad met wortelgroenten

40 g eiwit, 7 g vezels. Zondagsbraadstuk dat de maaltijd voor de week voorbereidt.

omnivorepaleohalal📦 Meal prep

⏱ 55 min430 kcalP 14g

Mediterranean stuffed peppers

Bell peppers stuffed with herbed rice, feta, cherry tomatoes and olives — Greek-style vegetarian dinner. 14 g protein, 7 g fiber per pepper.

vegetarianmediterranean📦 Meal prep

⏱ 65 min260 kcalP 9g

Vegan mushroom barley soup

Hearty fall/winter soup — earthy mushrooms, chewy barley, dried porcini for depth. 9 g fiber, freezes for weeks.

veganvegetarianmediterranean📦 Meal prep❄ Invriesbaar

⏱ 70 min380 kcalP 14g

French onion soup (vegetarian)

Deeply caramelized onions in herbed broth, topped with gruyere-melted baguette. Vegetarian version using vegetable broth.

vegetarianmediterranean📦 Meal prep❄ Invriesbaar

⏱ 70 min440 kcalP 28g

Lebanese baked kibbeh

Levantine iconic — bulgur + spiced lamb layers baked into a savory tray, scored into diamonds. Served warm with yogurt and lemon.

omnivoremediterranean📦 Meal prep❄ Invriesbaar

⏱ 70 min540 kcalP 35g

Ukrainian buckwheat kasha with beef

Buckwheat groats + slow-cooked beef + carrots + onion — classic Ukrainian dinner. 38 g protein, 4.8 mg iron, 2.6 mcg B12 per serving.

omnivoremediterranean📦 Meal prep❄ Invriesbaar

⏱ 75 min520 kcalP 28g

Spinach + ricotta lasagna

Vegetarian comfort food — layered pasta with creamy spinach-ricotta filling and tomato passata. Freezes beautifully.

vegetarianmediterranean📦 Meal prep❄ Invriesbaar

⏱ 75 min520 kcalP 32g

Moroccan chicken tagine with prunes and almonds

North African classic — slow-cooked chicken in saffron-cinnamon broth with sweet prunes and toasted almonds, served over couscous.

omnivoremediterranean📦 Meal prep❄ Invriesbaar