Overhead spread of colorful whole-food dishes on a warm linen surface
48 dishes, 263 portions

Cook once, eat all week.

Cook on Sunday, eat well through Thursday. Each dish tells you how many days it keeps, what freezes, and which part to add fresh so Wednesday tastes like you made it that morning.

What keeps, and what to hold back

Grains and legumes get better, greens do not

Starch keeps absorbing liquid, which is why a chilli or a lentil curry is genuinely improved on day three: the sauce thickens and the spice settles. Cooked leafy greens go the other way within a day, so the recipes that need something green add it at the end.

Cool it fast, and keep the crisp thing separate

Spreading hot grains on a tray to cool takes two minutes and is the difference between separate grains and a solid block. Anything toasted, herby, or acidic goes on at serving: nuts soften in sauce, herbs blacken, and dressing turns a salad to liquid by Wednesday. That is why the jar recipes go dressing-first.

48 dishes

A tray of golden baked egg cups flecked with green spinach and white feta, cooling on a wire rack on a pale linen surface in bright morning light, shot straight on with a gentle background blur.
Breakfast Vegetarian

Baked Egg and Vegetable Cups with Feta

Twelve egg cups, baked with spinach, roasted pepper, and feta, two to a portion, ready to eat cold or warm for five days straight.

StrengthSatiationCognitive
40 min 224 kcal 18g protein
Five small containers of golden baked tofu cubes, bright green edamame and pale pickled cucumber slices, on a pale linen surface in bright natural light, shot straight on with a gentle background blur.
Snack Vegetarian

Baked Sesame Tofu and Edamame Snack Boxes

Tofu baked until firm and chewy, with edamame and pickled cucumber, boxed into five snacks carrying 19 grams of protein each.

StrengthSatiation
40 min 236 kcal 19g protein
A deep bowl of dark beef stew thick with pearl barley, orange carrot rounds and pale parsnip, scattered with chopped parsley, on a scrubbed wooden table with a linen cloth in warm low light.
Dinner

Beef, Barley and Root Vegetable Stew

Slow-cooked beef and pearl barley with carrot, parsnip, and thyme, a heavy pot built to answer the two things pregnancy asks most of a plate: iron your body can use, and something that still sounds good on a hard day.

PregnancyStrengthSatiation
320 min 430 kcal 32g protein
A heavy pan of deep red ragu thick with lentils and mince, dark green spinach folded through, a wooden spoon resting in it and a halved lemon alongside on a scrubbed table.
Dinner

Beef, Lentil and Spinach Ragù

Half beef, half lentils, braised down with tomato and finished with spinach and a squeeze of lemon, built for the week your iron loss peaks and cooking is the last thing you want to do.

MenstrualStrengthSatiation
75 min 420 kcal 30g protein
A dark crimson bean chili in a cast-iron pot, scattered with toasted green pumpkin seeds and lime wedges, steam rising, photographed at a three-quarter angle on a dark slate surface.
Dinner Vegan

Beetroot, Black Bean and Pumpkin Seed Chili

Black beans and grated beetroot go into the slow cooker with chipotle and cocoa and come out dark, sweet, and deeply savory, finished with toasted pumpkin seeds for the zinc.

SexualCardioSatiation
320 min 395 kcal 17g protein
A deep pot of brick-red lentil stew with dark shredded collard greens folded through, a swirl of white yoghurt on top, photographed at a low angle with steam rising.
Dinner Vegetarian

Berbere Red Lentil and Collard Green Stew

Red lentils cook down with berbere and tomato until they fully collapse, collard greens fold through at the end, and a spoon of yoghurt finishes it off.

StrengthDigestiveCardio
55 min 400 kcal 24g protein
A deep bowl of dark red-brown black bean and sweet potato chilli topped with a spoonful of white yogurt and fresh coriander, on a dark wood surface in warm light, a lime wedge beside it, shot straight on with a gentle background blur.
Dinner Vegan

Black Bean and Sweet Potato Chilli with Cocoa

A deep, smoky chilli of black beans and sweet potato with chipotle and a spoonful of cocoa. It gets better every single day it sits.

SatiationDigestiveCardio
60 min 398 kcal 16g protein
A dark bean chili in a wide pot flecked with red pepper, topped with toasted green pumpkin seeds, torn cilantro and a lime wedge, photographed from above on a dark surface.
Dinner Vegan

Black Bean, Pepita and Cacao Chili

Black beans, cacao, and pepitas cook down slow with smoked paprika and cinnamon into a magnesium-heavy pot for the weeks when cooking from scratch every evening just is not happening.

StressSatiationDigestive
315 min 410 kcal 18g protein
A stack of dark buckwheat pancakes studded with burst blueberries and chopped walnuts, one leaning against the stack, on a pale ceramic plate in bright morning light.
Breakfast Vegetarian

Blueberry, Walnut and Buckwheat Freezer Pancakes

Buckwheat pancakes with blueberries and walnuts folded through, cooked in one batch and frozen flat, so breakfast on a Tuesday is just a toaster away.

CognitiveLongevitySatiation
35 min 385 kcal 14g protein
A deep bowl of thick golden chicken and barley soup with orange carrot and pale parsnip, scattered with fresh green dill, on a warm linen surface in soft daylight, shot straight on.
Lunch

Chicken, Barley and Root Vegetable Soup

Eight portions of thick chicken and barley soup with parsnip, carrot, and dill, the sort that freezes into a solid week of lunches without complaint.

ImmuneDigestiveSatiation
80 min 318 kcal 26g protein
A wide shallow bowl of thick russet-coloured chickpea and apricot tagine scattered with golden flaked almonds and fresh coriander, on a warm linen surface in soft daylight, shot straight on with a gentle background blur.
Dinner Vegan

Chickpea, Apricot and Almond Tagine

Chickpeas slow-cooked with dried apricots, tomato, and warm spice until the sauce turns thick and sweet-savoury. Toasted almonds go on last.

CardioLongevityDigestive
260 min 421 kcal 16g protein
A wide clay bowl of thick golden toor dal with a glossy pool of spiced tadka oil at the center, flecks of curry leaf and mustard seed on the surface, a scatter of chopped coriander and a lemon wedge beside it on a weathered wood table, warm afternoon light coming from one side, shot at a low three-quarter angle.
Lunch Vegan

Double-Batch Toor Dal Tadka, for the Freezer

Eight portions of thick toor dal tadka, simmered on the stovetop and finished with a hot spiced oil, portioned straight into containers so the freezer does the rest of the work.

SatiationDigestiveCardio
75 min 300 kcal 14g protein
A shallow pan of dark glossy braised tofu slabs and whole shiitake mushrooms in a reduced sauce, scattered with sliced spring onion, on a dark wood surface in warm light, shot straight on.
Dinner Vegan

Five-Spice Braised Shiitake and Tofu

Tofu and shiitake braised low in a dark five-spice broth until they've drunk up the sauce. That's the whole trick, and it's exactly why this gets better overnight.

CardioImmuneLongevity
50 min 328 kcal 21g protein
A wide pan of deep-golden lentil curry flecked with dark green spinach, a wedge of lemon and scattered cilantro on top, photographed from above on a warm terracotta surface in soft directional light.
Dinner Vegan

Folate-Forward Green Lentil and Spinach Curry

Green lentils braised down with turmeric, ginger, and tomato, finished with a heap of spinach and a squeeze of lemon, built around the nutrients fertility research keeps circling back to.

FertilityAnti-inflammatoryDigestive
60 min 365 kcal 18g protein
A wide ceramic bowl of silky white rice congee with shredded chicken and a swirl of golden miso just stirred through, topped with sliced scallion and a few threads of ginger, set on a weathered wood table in warm early morning light, shot from a high three-quarter angle with soft steam rising.
Breakfast

Ginger Chicken Congee with Miso

Six portions of ginger and chicken rice congee, simmered low and slow into a silky porridge, with a spoonful of miso stirred into each bowl right before you eat it.

DigestiveImmune
90 min 370 kcal 25g protein
A bowl of glossy glazed tofu cubes with bright green bok choy over brown rice, scattered with sesame seeds, on a dark wood surface in soft daylight, shot straight on with a gentle background blur.
Lunch Vegan

Ginger-Sesame Tofu with Bok Choy and Brown Rice

Tofu glazed in ginger, garlic, and sesame with quickly wilted bok choy, over brown rice cooked in advance so lunch is assembly, not cooking.

CognitiveStrengthDigestive
35 min 448 kcal 22g protein
A deep pan of dark rich lentil and walnut ragù with a wooden spoon resting in it, on a dark wood surface in warm light, shot straight on with a gentle background blur.
Dinner Vegan

Green Lentil and Walnut Ragù

A slow-cooked ragù of green lentils and finely chopped walnuts, carrying all the depth of a meat sauce and none of the meat.

LongevityCardioSatiation
70 min 412 kcal 17g protein
Sliced charred chicken thighs over pale green freekeh with a heaped herb and tomato salad alongside, on a warm linen surface in bright natural light, shot straight on with a gentle background blur.
Dinner

Grilled Chicken with Freekeh and a Big Herb Salad

Chicken thighs marinated in yogurt and sumac, grilled hard, over smoky freekeh with more herbs than seems reasonable. That's on purpose.

StrengthSatiationLongevity
40 min 534 kcal 38g protein
A ceramic latte cup filled with pale golden-brown coffee and a thin layer of oat-milk foam dusted with cinnamon, set on a warm wood table beside a small open jar of dark coffee grounds, soft low morning light coming through a window to one side, shot at a slight downward angle with gentle steam rising and a shallow depth of field.
Breakfast Vegan

Half-Caf Oat Milk Latte

Half decaf, half regular, steamed into oat milk. You keep the ritual and the lift, minus the wired, jittery edge a full dose brings.

StressCognitive
8 min 90 kcal 2g protein
A tall clear glass of dark iced coffee layered under a thick pale cream protein foam slowly folding into the coffee below, beads of condensation on the glass, set on a warm wood counter in bright morning light, shot straight on at eye level with a soft blurred background.
Breakfast Vegetarian

Iced Coffee with Whey Protein Cold Foam

Iced coffee crowned with a thick, barely-sweet whey protein cold foam. About 20 grams of protein whipped in, not eaten on the side.

StrengthSatiation
5 min 130 kcal 19g protein
Four meal-prep containers of pearl barley, golden crisped tofu cubes, dark sesame greens and bright red kimchi, on a pale linen surface in bright natural light, shot straight on with a gentle background blur.
Lunch Vegan

Kimchi, Tofu and Barley Bowls with Sesame Greens

Barley cooked ahead, crisped tofu, sesame-dressed greens, and a spoonful of kimchi, assembled into four bowls that hold their texture all week long.

DigestiveSatiationImmune
45 min 456 kcal 24g protein
Four glass meal-prep containers each holding glossy brown rice, a scoop of dark glazed ground beef bulgogi flecked with scallion and sesame seeds, and a small pile of pink-tinged quick-pickled cucumber, carrot, and radish, arranged on a pale concrete surface in soft overcast daylight, shot from a straight overhead angle.
Dinner

Korean Beef Bulgogi Bowls with Brown Rice and Quick Pickles

Bulgogi-style ground beef glazes up sweet and savory over brown rice, packed into four boxes with a quick vinegar pickle of cucumber, carrot, and radish riding along for crunch.

StrengthSatiationDigestive
55 min 490 kcal 33g protein
Two small glass jars side by side, one of pale creamy tahini dressing and one of vivid green herb sauce, on a pale linen surface in bright natural light, a spoon resting beside them, shot straight on.
Snack Vegan

Lemon Tahini Dressing and Green Herb Sauce

Two jars, one creamy and one sharp and green. Between them, they make a week of the same grain taste like two completely different meals.

CardioLongevity
10 min 96 kcal 3g protein
A shallow bowl of pale broth holding orange sweet potato chunks, cubes of tofu and dark green bok choy, scattered with sesame seeds and sliced spring onion, on a dark wooden table.
Dinner Vegan

Okinawan Sweet Potato, Miso and Kombu Braise

Sweet potato and firm tofu braised in a kombu dashi and finished with miso: the everyday shape of a Blue Zones plate, not the special-occasion one.

LongevityCardioDigestive
55 min 340 kcal 17g protein
A row of six glass containers of thick creamy oat porridge topped with berries and walnut pieces, on a pale linen surface in bright morning light, shot straight on with a gentle background blur.
Breakfast Vegetarian

Overnight Slow-Cooker Steel-Cut Oats with Apple and Flax

Steel-cut oats, cooked overnight with apple and cinnamon into six portions, thick enough to slice cold and reheat all week long.

SatiationCardioDigestive
430 min 312 kcal 10g protein
A tall glass jar packed with bright orange carrot, pink radish and magenta red onion in clear brine, on a pale linen surface in bright natural light, shot straight on with a gentle background blur.
Snack Vegan

Quick-Pickled Carrot, Radish and Red Onion

A jar of sharp, crunchy pickles, ready in an hour, good for three weeks: acid on standby for anything that's been sitting in the fridge too long.

DigestiveLongevity
20 min 38 kcal 1g protein
A wide bowl of pearl barley studded with deep magenta roasted beetroot wedges, scattered with fresh dill and walnuts, a spoonful of white skyr on top, on a pale linen surface in bright light.
Lunch Vegetarian

Roasted Beetroot and Barley Salad with Dill and Skyr

Deep magenta roasted beetroot folded through barley with dill, walnuts, and a spoonful of skyr. Holds its colour and its texture for four days.

MenstrualCardioDigestive
65 min 396 kcal 15g protein
A bowl of deep orange blended soup swirled with white yoghurt and scattered with green pumpkin seeds, a rough linen napkin and a spoon beside it in warm daylight.
Lunch Vegetarian

Roasted Red Pepper and Sweet Potato Soup

Peppers and sweet potato roast until they collapse, then get blended with harissa and stock into a soup built around the two nutrients skin research keeps circling back to.

SkinImmuneDigestive
60 min 245 kcal 6g protein
A large shallow bowl of farro with darkly roasted squash, red onion and peppers, drizzled with pale tahini dressing and scattered with parsley and pumpkin seeds, on a warm linen surface in bright light.
Lunch Vegan

Roasted Vegetable and Farro Salad with Lemon Tahini

Farro and deeply roasted vegetables tossed while warm, so the grain drinks the dressing, holding its texture for four days.

SatiationDigestiveLongevity
55 min 428 kcal 14g protein
A shallow bowl of spaghetti coated in a dark red, olive-flecked tomato sauce with visible flakes of sardine, a single glass jar of extra sauce standing beside it, on a weathered wood surface in warm side light, shot close and slightly overhead with a shallow depth of field.
Dinner

Sardine Puttanesca Sauce, Five Jars for the Week

A big batch of tomato sauce built on tinned sardines, kalamata olives, and capers, split into five jars, so a pasta dinner is never more than a pot of boiling water away.

CognitiveCardio
40 min 585 kcal 30g protein
A tall clear glass of cold milk topped with a thick swirl of pale tan whipped coffee foam, set on a warm wood countertop in soft morning light, a few coffee beans scattered beside it, shot at a slight downward angle with a shallow depth of field.
Snack

Shaken Dalgona Protein Coffee

Instant coffee, a little sugar, and unflavored collagen peptides get shaken hard in a jar until they turn into a thick pale foam, then spooned over a fresh glass of cold milk. A coffee snack that carries real protein instead of just caffeine.

DigestiveCognitiveSatiation
5 min 235 kcal 26g protein
A dark roasting tray of blistered red peppers, golden chickpeas and four pink salmon fillets flecked with harissa, on a warm linen surface in bright natural light, a lemon wedge and parsley beside it, shot straight on.
Dinner

Sheet-Pan Harissa Salmon with Chickpeas and Peppers

One tray: chickpeas and peppers roasted in harissa until they blister, salmon laid on top for the last twelve minutes and not a second longer.

StrengthCardioSkin
35 min 512 kcal 34g protein
A dark sheet pan crowded with flaked pink salmon fillets and roasted broccoli, red bell pepper, red onion, and zucchini catching char at the edges, steam still rising, set on a pale wood countertop in warm side light, shot from a straight overhead angle.
Dinner

Sheet-Pan Salmon and Vegetable Freezer Packs

Raw salmon fillets and a mix of broccoli, bell pepper, red onion, and zucchini get coated in an olive oil and mustard marinade, packed into freezer bags, and roasted straight from frozen on a sheet pan on the kind of weeknight cooking was never going to happen otherwise.

CardioSatiation
50 min 480 kcal 33g protein
A wide shallow pan of tomato-braised fennel with whole sardines laid over the top, scattered with pine nuts, chopped parsley and feathery fennel fronds, a halved lemon beside it on a rustic wooden board.
Dinner

Sicilian Sardine, Fennel and Tomato Braise

Tinned sardines, the cheapest oily fish on the shelf, braised into soft fennel, tomato, raisins, and pine nuts until the whole pan tastes like something worth planning your week around. A Palermo idea, and a good one.

Anti-inflammatoryCardioCognitive
40 min 390 kcal 24g protein
A shallow bowl of deep golden-red roasted chickpeas with a crisp look, spilling onto a pale linen surface in bright natural light, shot straight on with a gentle background blur.
Snack Vegan

Spiced Roasted Chickpeas, for Scattering

Chickpeas roasted with smoked paprika and cumin until properly crisp, built for eating by the handful or scattering over anything that needs the crunch.

SatiationSkinDigestive
50 min 148 kcal 7g protein
Golden frittata squares flecked with spinach and diced red pepper, stacked in a small tower on a pale wooden board set on a marble counter, morning light coming in low from one side, shot close and slightly from above so the cut edge of the top square shows its egg-white and vegetable layers.
Breakfast Vegetarian

Spinach & Pepper Egg White Frittata Squares

A tray of egg whites and cottage cheese bakes with spinach and bell peppers, gets cut into eight squares, and holds in the fridge all week, good cold or warmed through.

StrengthSatiationCardio
50 min 115 kcal 16g protein
A wide bowl of golden yellow dal with dark green spinach through it and a glossy spiced oil poured over the top, on a warm linen surface in soft daylight, a lemon wedge beside it, shot straight on.
Dinner Vegetarian

Tarka Dal with Spinach, for the Freezer

Eight portions of red lentil dal, finished with a hot spiced oil poured over right at the end. Built to fill a freezer drawer, not a single dinner.

DigestiveSatiationCardioAnti-inflammatory
255 min 342 kcal 18g protein
Four glass jars of pale oat bircher studded with dark red cherries and chopped walnuts, lids beside them on a marble counter, morning light from the left.
Breakfast Vegetarian

Tart Cherry and Walnut Overnight Bircher

Oats soaked overnight in kefir with tart cherry, walnuts, and cinnamon, four jars made in one go for the mornings when deciding anything at all is beyond you.

SleepLongevityCardio
10 min 395 kcal 15g protein
Five clear glass jars of thick pale oats streaked with dark red tart cherry, lined up on a pale marble counter beside a small dish of raw green pumpkin seeds, in soft morning window light, shot straight on with the front jar in sharp focus and the row behind gently blurred.
Breakfast Vegetarian

Tart Cherry, Kefir and Pumpkin Seed Overnight Oat Jars

Five jars of oats soaked overnight in kefir and tart cherry juice, dried cherries stirred through and pumpkin seeds added fresh at serving, enough breakfasts for a full week without touching the stove.

SleepDigestiveSatiation
10 min 385 kcal 17g protein
Four rectangular glass meal-prep containers filled with rice noodles, seared chicken, julienned carrot, shredded red cabbage, and snap peas, each paired with a small jar of golden peanut sauce, arranged on a pale wood surface in warm afternoon light, shot from a high three-quarter angle with a shallow depth of field.
Lunch

Thai Peanut Chicken and Rice Noodle Lunch Boxes

Seared chicken, crunchy vegetables, and rice noodles packed into four lunch boxes, with the peanut sauce held back in its own jar until you're ready to eat.

SatiationStrength
35 min 540 kcal 36g protein
A deep bowl of thick golden-orange lentil and squash curry topped with torn green basil leaves, on a warm linen surface in soft daylight, a lime wedge and a spoon beside it, shot straight on with a gentle background blur.
Dinner Vegan

Thai Red Curry with Red Lentils and Butternut Squash

Red lentils and butternut squash simmered down in a light coconut curry with lemongrass and lime. Thick enough to eat with a fork, the way a curry should be.

LongevityCardioSatiation
45 min 468 kcal 19g protein
A wide pan of turkey meatballs in a deep red tomato sauce with torn basil scattered over, on a dark wood surface in warm light, shot straight on with a gentle background blur.
Dinner

Turkey and Oregano Meatballs in Tomato Sauce

Thirty meatballs braised low in a simple tomato sauce, portioned into six. Freezes better than almost anything else here.

StrengthSatiation
65 min 386 kcal 32g protein
A sheet tray of deep golden roasted cauliflower and split butter beans with charred edges, drizzled with pale tahini dressing and scattered with parsley and wilted spinach, shot from above in bright natural light.
Dinner Vegan

Turmeric Roasted Cauliflower and Butter Beans

Cauliflower and butter beans get roasted hard with turmeric, cumin, and black pepper until the edges catch and darken, then dressed in lemon tahini while everything's still warm enough to drink it in.

Anti-inflammatoryDigestiveSatiation
50 min 375 kcal 15g protein
Five small glass jars of pale vanilla chia pudding topped with dark red berry compote and flaked almonds, on a pale linen surface in bright morning light, shot straight on with a gentle background blur.
Breakfast Vegetarian

Vanilla Chia Pudding Jars with Berry Compote

Five jars of chia, set overnight in vanilla kefir, with a quick berry compote spooned on top the morning you get to it.

DigestiveSatiationCardio
20 min 298 kcal 12g protein
A deep ceramic bowl of chicken pho with pale rice noodles, shredded chicken, and clear golden broth, topped with torn Thai basil, bean sprouts, sliced scallion, and a lime wedge, resting on a dark slate surface beside chopsticks and a soup spoon in warm low afternoon light, shot from a close three-quarter angle with steam rising and the background softly blurred.
Dinner

Vietnamese Chicken Pho Broth Base, Frozen in Quarts

A weekend spent simmering chicken pho broth with charred ginger, onion, and whole spices pays off all week: frozen in quart portions, ready to become a weeknight bowl of rice noodles, sliced chicken, and fresh herbs whenever you need one.

LongevityImmuneSatiation
210 min 452 kcal 34g protein
Four glass jars layered with orange carrot, purple cabbage, pale noodles and green herbs, standing on a pale linen surface in bright natural light, shot straight on with a gentle background blur.
Lunch

Vietnamese Noodle Jars with Herbs and Peanut-Lime Dressing

Four jars layered dressing-first with rice noodles, shredded vegetables, herbs, and edamame, built so nothing goes soggy before Thursday.

SatiationDigestiveCardio
30 min 412 kcal 18g protein
A wide ceramic bowl of deep russet-orange peanut stew studded with chunks of sweet potato and dark wilted greens, topped with chopped roasted peanuts and a lime wedge, set on a woven raffia mat in warm late-afternoon light, shot from a slight overhead angle with steam rising.
Dinner Vegan

West African Peanut and Sweet Potato Stew with Greens

A West African-style peanut and sweet potato stew, simmered with chickpeas, tomato, and collard greens, batched into six portions that hold up fine in the freezer for whenever you need them.

ImmuneSatiationDigestive
65 min 540 kcal 22g protein
A deep ceramic bowl of thick vegetable and white bean minestrone in a rust-red tomato broth, with visible chunks of carrot, zucchini, and dark ribbons of chard, a thread of green olive oil swirled across the top and torn basil scattered on, set on a weathered wood table beside a folded linen napkin in soft afternoon light, shot at a low three-quarter angle.
Lunch Vegan

White Bean and Chard Minestrone, for the Freezer

Eight portions of Mediterranean vegetable and bean soup with crushed tomato and chard, built to go straight into the freezer for months of lunches and dinners you don't have to think about.

LongevityCardioDigestive
60 min 300 kcal 13g protein

The full Kitchen holds every recipe, and the make-ahead ones are filterable there too.