Veganskt val

Recept

Recept med makros. Veganskt, keto, paleo, medelhavs, halal, kosher.

Visar 28 av 28 recept

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Havre över natten (×4 burkar)

18 g protein per burk från yoghurt + chia. Förbered söndag, ät mån-tors.

omnivorevegetarianmediterranean📦 Meal prep

⏱ 12 min410 kcalP 35g

Zoodles med pesto + kyckling (keto)

35 g protein, 11 g kolhydrater. Spiraliserad zucchini står för pasta.

omnivoreketomediterranean📦 Meal prep

⏱ 15 min450 kcalP 28g

Italiensk tonfiskpastasallad

Kall pasta, 28 g protein. Bättre nästa dag. Lunchbox stjärna.

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

Grön antiinflammatorisk soppa

7 g fiber, packad med klorofyll. Vegansk + frysvänlig.

veganvegetarianpaleo📦 Meal prep❄ Frysbart

⏱ 25 min520 kcalP 35g

Antiinflammatorisk lax + gurkmejaskål

Omega-3 (lax) + curcumin (gurkmeja) + bladgrönt. 35 g protein.

omnivorepescatarianmediterranean📦 Meal prep

⏱ 25 min540 kcalP 45g

Kyckling quinoa power bowl

45 g protein, kompletta kolhydrater från quinoa, hälsosamma fetter från avokado.

omnivorepaleohalal📦 Meal prep

⏱ 25 min540 kcalP 48g

Grekisk kyckling souvlaki pita

48 g protein i en pitabröd. Gör 4 luncher på en gång.

omnivoremediterraneanhalal📦 Meal prep

⏱ 25 min510 kcalP 42g

Peruansk quinoa kycklingsaltado

42 g protein. Woka i peruansk stil över quinoa istället för pommes frites.

omnivorehalalmediterranean📦 Meal prep

⏱ 25 min160 kcalP 13g

Äggmuffins (×12)

13 g protein per muffins. Grab-and-go frukost för 5 morgnar.

omnivorevegetarianketo📦 Meal prep❄ Frysbart

⏱ 25 min510 kcalP 38g

Lax + brunt ris + broccolisats

4 dagars lunch i en bricka. 38 g protein, omega-3, enkel.

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

Ungersk svamp paprikash

Krämig svampgryta, 14 g vegetariskt protein. Söt paprika är inte förhandlingsbart.

vegetarianmediterranean📦 Meal prep❄ Frysbart

⏱ 30 min560 kcalP 38g

Laxplåt med sötpotatis och sparris

Omega-3 + komplexa kolhydrater + grönt i en bricka. 38 g protein. Ugnen gör jobbet.

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

Spansk tortilla de patatas

Klassisk ägg + potatisomelett. Skiva och servera i rumstemperatur.

vegetarianmediterranean📦 Meal prep

⏱ 35 min320 kcalP 30g

Kalkonköttbullar i marinara

30 g protein per portion, fryser bra. Servera över pasta, zoodles eller bara med bröd.

omnivorehalalmediterranean📦 Meal prep❄ Frysbart

⏱ 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 lammstek med rotfrukter

40 g protein, 7 g fiber. Söndagsstek som förbereder måltiden för veckan.

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❄ Frysbart

⏱ 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❄ Frysbart

⏱ 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❄ Frysbart

⏱ 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❄ Frysbart

⏱ 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❄ Frysbart

⏱ 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❄ Frysbart