Full contents
Cookbook
Plant-based recipes with at least 30 g protein and 10 g fibre per serving, calculated from the German food composition database BLS 4.0. Values per serving.
Breakfast
Bowls, porridge and savoury starts to the day.
- Breakfast
Berry skyr bowl with oats, flaxseed and walnut
537kcal37.9g protein14.0g fibreFree recipe, open it - Breakfast
Warm apple oats with quark and hazelnuts
For clients - Breakfast
Tofu scramble with spinach, white beans and rye bread
For clients - Breakfast
Savoury lentil and oat porridge with egg and pumpkin seeds
For clients
Lunch and dinner
Main dishes, bowls, soups and oven dishes.
- Main dish
Lentil ragout with brown rice and lemon yoghurt
659kcal33.3g protein21.7g fibreFree recipe, open it - Bowl
Edamame and tofu bowl with brown rice and ginger peanut sauce
602kcal39.3g protein12.7g fibreFree recipe, open it - Main dish
Wholewheat pasta with white beans, kale and parmesan
For clients - Main dish
Seitan and broccoli stir-fry with edamame, pepper and sesame
For clients - Main dish
Tofu and chickpea curry with cauliflower and spinach
For clients - Main dish
Mushroom bulgur with cauliflower, edamame and herb yoghurt
For clients - Bowl
Chickpea and quinoa bowl with red cabbage, feta and skyr dressing
For clients - Bowl
Warm lentil salad with beetroot, apple and walnuts
For clients - Soup
Green curry soup with Swiss chard, white beans and tofu
For clients - Soup
Creamy spinach and bean soup with wild garlic skyr and almonds
For clients - Oven
Lentil and Swiss chard gratin with root vegetables
For clients - Oven
Roasted aubergine on broad bean cream with bulgur and herb skyr
For clients
Open the cookbook New recipes are added over time.
Plant lists
Ten categories, rated per serving. Shown here is the base tier for every day ; the regular and addition tiers and the studies behind each category are in the full list.
Values per serving : energy in kcal, protein and fibre in grams.
Vegetables
| Base, daily | kcal | Protein | Fibre |
|---|---|---|---|
| Broccoli | 38 | 3.1 g | 3.3 g |
| Red cabbage | 31 | 1.7 g | 2.8 g |
| Leaf spinach | 20 | 2.3 g | 2.0 g |
| 9 more in the other tiers, for clients | |||
Fruit
| Base, daily | kcal | Protein | Fibre |
|---|---|---|---|
| Orange | 54 | 1.1 g | 2.4 g |
| Blueberries | 67 | 0.6 g | 2.6 g |
| Apple | 64 | 0.3 g | 2.5 g |
| 9 more in the other tiers, for clients | |||
Legumes and soy
| Base, daily | kcal | Protein | Fibre |
|---|---|---|---|
| Plain tofu | 144 | 19.4 g | 1.6 g |
| Brown or green lentils | 149 | 11.3 g | 9.0 g |
| Chickpeas | 189 | 10.5 g | 9.5 g |
| White beans | 164 | 11.3 g | 8.7 g |
| 6 more in the other tiers, for clients | |||
Nuts and seeds
| Base, daily | kcal | Protein | Fibre |
|---|---|---|---|
| Almonds | 136 | 5.6 g | 2.5 g |
| Flaxseed, ground | 70 | 3.3 g | 3.2 g |
| Walnuts | 180 | 4.0 g | 1.1 g |
| 6 more in the other tiers, for clients | |||
Whole grains and pseudocereals
| Base, daily | kcal | Protein | Fibre |
|---|---|---|---|
| Rolled oats | 209 | 7.9 g | 6.6 g |
| Wholegrain rye bread | 116 | 3.6 g | 5.8 g |
| 10 more in the other tiers, for clients | |||
Mushrooms
| Base, daily | kcal | Protein | Fibre |
|---|---|---|---|
| Oyster mushrooms | 35 | 3.6 g | 2.5 g |
| Button mushrooms | 31 | 4.0 g | 1.1 g |
| 4 more in the other tiers, for clients | |||
Herbs and spices
| Base, daily | kcal | Protein | Fibre |
|---|---|---|---|
| Parsley | 3 | 0.3 g | 0.3 g |
| Garlic | 5 | 0.3 g | 0.1 g |
| 8 more in the other tiers, for clients | |||
Oils
| Base, daily | kcal | Protein | Fibre |
|---|---|---|---|
| Extra virgin olive oil | 90 | 0.0 g | 0.0 g |
| Rapeseed oil | 90 | 0.0 g | 0.0 g |
| 4 more in the other tiers, for clients | |||
Fermented foods
| Base, daily | kcal | Protein | Fibre |
|---|---|---|---|
| Plain yoghurt | 93 | 7.6 g | 0.0 g |
| Sauerkraut, raw | 25 | 1.2 g | 2.4 g |
| 4 more in the other tiers, for clients | |||
Drinks
| Base, daily | kcal | Protein | Fibre |
|---|---|---|---|
| Water | 0 | 0.0 g | 0.0 g |
| Filter coffee | 2 | 0.2 g | 0.6 g |
| Green tea | 0 | 0.2 g | 0.0 g |
| 3 more in the other tiers, for clients | |||