These recipes follow the plant lists : legumes, soy, whole grains, vegetables and nuts carry each dish, and dairy or egg come in where they lift protein without much effort. Every recipe was calculated against fixed criteria ; none misses one.
Some recipes were inspired by dishes of the chef Stephan Hentschel and newly developed with our own ingredients, amounts and steps ; Mr Hentschel, Nina Ruge and the publisher GU were not involved.
General nutrition information for healthy adults. It does not replace medical advice, diagnosis or treatment and is not nutrition therapy. The studies cited mostly show associations from observational studies, not proof of effect for individual foods. Nutrient values are calculated from databases, not measured in a laboratory. Anyone who has a medical condition, takes medication (for example anticoagulants such as phenprocoumon, where large swings in leafy greens matter), is pregnant or breastfeeding, is prone to kidney stones or has food allergies should discuss major changes with their doctor first. Depending on the dish, the recipes contain milk, egg, soy, gluten (seitan, bulgur, rye, wholewheat pasta), tree nuts, peanuts, sesame and mustard. Felix Baier is neither a physician nor a German-licensed Heilpraktiker ; StoaVita does not sell dietary supplements.
The criteria
Calculated per servingEach recipe was checked against nine rules. Protein and fibre are the two targets that give the cookbook its name ; the others keep energy, salt, oil and sugar within bounds and make sure the dish rests on several plants.
Leucine, the amino acid that triggers muscle protein synthesis, is shown for each recipe. Our target of about 2.5 g per serving is a guide, not a rule ; two recipes are below it and one cannot be calculated.
Good to know
Before you start cooking- Soak dried legumes for 8 to 12 hours, discard the soaking water, cook thoroughly. Rinse legumes from the jar.
- If you are not used to many legumes, start with half the amount and increase over two to three weeks.
- Swiss chard and spinach naturally contain nitrate and oxalate. Alternating with other leafy greens makes sense.
Are the recipes vegan?
All recipes are vegetarian, many of them vegan, for example the tofu scramble, the seitan and broccoli stir-fry, the tofu and chickpea curry, the edamame and tofu bowl and the green curry soup with Swiss chard. The others use skyr, quark, yoghurt, cottage cheese, feta, parmesan or egg as a second protein source.
Where do the nutrient values come from?
They are calculated from the German Nutrient Database BLS 4.0 of the Max Rubner-Institut, with USDA FoodData Central for comparison, and not measured in a laboratory. If protein, fibre or leucine differ by more than 20 percent, the lower value applies.
How many people are the recipes for?
All recipes are calculated for two servings. The amounts are for the whole recipe, the nutrient values per serving.
What if I am not used to many legumes?
If you are not used to many legumes, start with half the amount and increase over two to three weeks.
Three recipes to try
Complete, free to readBreakfast
Berry skyr bowl with oats, flaxseed and walnut
- 37.9 g protein
- 14.0 g fibre
- 537 kcal
- 18.3 g fat
- 43.7 g carbs
Per serving · leucine 4.09 g · salt 0.24 g
Ingredients for 2
- 500 g plain skyr
- 90 g rolled oats
- 150 g blueberries
- 150 g raspberries (fresh or thawed)
- 30 g flaxseed, freshly ground
- 20 g walnuts
- 1 tsp cinnamon
Method
- Toast the oats in a dry pan for two to three minutes until fragrant.
- Stir the skyr with cinnamon and two to three tablespoons of water until smooth and divide between two bowls.
- Top with the berries, toasted oats and flaxseed.
- Roughly chop the walnuts and scatter over the top.
TipIn winter, thaw frozen berries overnight in the fridge ; the juice replaces any sweetener.
More in the client area
Lunch and dinner
Lentil ragout with brown rice and lemon yoghurt
- 33.3 g protein
- 21.7 g fibre
- 659 kcal
- 13.9 g fat
- 85.5 g carbs
Per serving · leucine 2.34 g · salt 1.13 g
Ingredients for 2
- 400 g brown or green lentils, cooked (about 160 g dry)
- 240 g brown rice, cooked (about 80 g raw)
- 2 carrots (160 g)
- 1 onion
- 300 g tinned peeled tomatoes
- 100 g baby spinach
- 300 g plain yoghurt 1.5 %
- 2 tbsp olive oil
- 2 garlic cloves
- ½ bunch parsley
- 2 tsp lemon juice and some zest
- ¼ tsp iodised salt
- 1 tsp sweet paprika, ½ tsp cumin, pepper
Method
- Finely dice the onion, garlic and carrots and sweat them in olive oil for five minutes.
- Briefly toast the spices, add the tomatoes and lentils and simmer for ten minutes until thick.
- Fold in the spinach and season with salt and pepper.
- Stir the yoghurt with lemon juice, zest and chopped parsley.
- Serve the ragout with rice and a dollop of lemon yoghurt.
TipLentils and rice can be cooked ahead for three days ; the ragout tastes even more rounded on the second day.
Edamame and tofu bowl with brown rice and ginger peanut sauce
- 39.3 g protein
- 12.7 g fibre
- 602 kcal
- 24.2 g fat
- 48.2 g carbs
Per serving · leucine 2.78 g · salt 1.07 g
Ingredients for 2
- 200 g edamame, shelled (frozen)
- 200 g plain tofu
- 240 g brown rice, cooked
- 120 g red cabbage, finely shredded
- 1 large carrot
- ⅓ cucumber
- 2 spring onions
- 2 tbsp peanut butter without additives
- 1 tbsp soy sauce
- Juice of one lime
- 1 piece ginger (2 cm)
- 1 tbsp sesame
Method
- Cut the tofu into cubes and fry in a non-stick pan without oil until golden on all sides.
- Cook the edamame in boiling water for two minutes and refresh in cold water.
- Stir the peanut butter with soy sauce, lime juice, grated ginger and three to four tablespoons of warm water until smooth.
- Cut the carrot and cucumber into fine strips, arrange everything with rice and red cabbage in bowls, serve with the sauce, spring onions and sesame.
More in the client area
The full cookbook is for clients.
Up to this point the article covers the mechanism. What follows moves from the mechanism to your own values, and that part we keep for the people we work with.
- All recipes with ingredients, method and nutrient values per serving, ordered by breakfast and lunch and dinner
- Breakfast, main dishes, bowls, soups and oven dishes, many of them vegan
- For inspired recipes, a note on what inspired them and what we changed to meet our criteria
There is no self-service sign-up. Access comes with working together ; the first conversation is free and non-binding.
Put it in context
How your diet fits your training and your blood test results is what I put in context in the Longevity Check-up.
Sources for the criteria
- Reynolds A et al. Lancet 2019. Greatest risk reduction at 25 to 29 g of fibre a day, evidence for fibre moderate. doi:10.1016/S0140-6736(18)31809-9. PMID 30638909.
- Zargarzadeh N et al. Adv Nutr 2023. Per 50 g a day : all-cause mortality HR 0.94 (95 % CI 0.89 to 0.99). doi:10.1016/j.advnut.2022.10.009. PMID 36811595.
- Nachvak SM et al. J Acad Nutr Diet 2019. Soy, highest versus lowest intake : cancer mortality RR 0.88 (0.79 to 0.99), cardiovascular mortality 0.85 (0.72 to 0.99). doi:10.1016/j.jand.2019.04.011. PMID 31278047.
Data sources
- Nutrient values : Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 – Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence : CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/deed.de). Modified : converted by StoaVita to servings and recipes ; where the difference to USDA FoodData Central exceeded 20 percent, the lower value was used for protein, fibre and leucine. The Max Rubner-Institut has not reviewed this adaptation.
- Comparison and supplementary values : U.S. Department of Agriculture, Agricultural Research Service, Beltsville Human Nutrition Research Center. FoodData Central, SR Legacy (April 2018). https://fdc.nal.usda.gov/, accessed on 5 October 2026. Public Domain (CC0 1.0).
General nutrition information for healthy adults. It does not replace medical advice, diagnosis or treatment and is not nutrition therapy. The studies cited mostly show associations from observational studies, not proof of effect for individual foods. Nutrient values are calculated from databases, not measured in a laboratory. Anyone who has a medical condition, takes medication (for example anticoagulants such as phenprocoumon, where large swings in leafy greens matter), is pregnant or breastfeeding, is prone to kidney stones or has food allergies should discuss major changes with their doctor first. Depending on the dish, the recipes contain milk, egg, soy, gluten (seitan, bulgur, rye, wholewheat pasta), tree nuts, peanuts, sesame and mustard. Felix Baier is neither a physician nor a German-licensed Heilpraktiker ; StoaVita does not sell dietary supplements.