Recipes
High-protein, filling and simple – with honest nutrition per serving. Cook and track them right in Kalouri.
Nutrition tips
Prioritise Protein at Every Meal
Aim for 25-35 g of protein per meal to stay fuller for longer and protect muscle while you cut calories. Lean meats, fish, eggs, dairy and legumes all count.
Fill Half Your Plate with Veg
Vegetables add volume, fibre and nutrients for very few calories. Loading up on them helps you feel satisfied without blowing your daily total.
Drink Water Before You Snack
Thirst is easily mistaken for hunger. A glass of water before reaching for a snack often takes the edge off cravings and prevents needless calories.
Plan and Prep Ahead
Batch-cooking proteins and grains at the start of the week makes healthy choices the easy default. You're far less likely to grab a takeaway when a balanced meal is ready to go.
Watch Liquid Calories
Sugary drinks, fancy coffees and alcohol can quietly add hundreds of calories a day with little fullness in return. Stick to water, tea or black coffee most of the time.
Greek Yogurt Berry Bowl
290 kcal 5 min28 g proteinVeggie Egg White Omelette
210 kcal 12 min26 g proteinHigh-Protein Overnight Oats
350 kcal 5 min30 g proteinGrilled Chicken Caesar Salad
380 kcal 20 min42 g proteinTuna and White Bean Salad
340 kcal 10 min33 g proteinTurkey and Hummus Wrap
360 kcal 8 min31 g proteinBaked Salmon with Broccoli
420 kcal 25 min38 g proteinLean Beef Stir-Fry
390 kcal 20 min36 g proteinChicken and Quinoa Bowl
460 kcal 30 min40 g proteinCottage Cheese and Pineapple Snack
160 kcal 3 min18 g proteinNo-Bake Protein Energy Balls
180 kcal 15 min12 g proteinSpicy Roasted Chickpeas
190 kcal 35 min10 g proteinChocolate Protein Mug Cake
230 kcal 5 min24 g proteinStrawberry Protein Cheesecake Pot
220 kcal 10 min22 g protein