What shall we cook?

Easy, protein-rich, anti-inflammatory dinners built around fish, veg, legumes and good oils. Spin, cook, done.

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All recipes

All recipes serve 2. Amounts sit inside each step, so there is no scrolling back up.

How the menu works

Every dish follows an anti-inflammatory, Mediterranean-style pattern: heart-healthy, protein-rich and quick enough for a weeknight.

Oily fish at least twice a week (salmon, trout, sardines, mackerel) for omega-3s and vitamin D.
Plants first: vegetables, beans, lentils and whole grains for fibre and a happy gut.
Protein in every dinner: about 30 to 50 g per person, from fish, chicken, eggs, Greek yogurt, tofu and legumes. Each card shows it.
No processed meat, little red meat, little added sugar.

Omega-3 to omega-6. The balance matters as much as the amount of omega-3. So: oily fish (salmon, trout, sardines, mackerel) and no seed oils.

Extra-virgin olive oil for dressings, finishing and medium heat.
Avocado oil for high heat: roasting at 220°C, stir-frying, crispy eggs.
Toasted sesame oil only off the heat, for flavour.
Skip sunflower, rapeseed, corn and "vegetable" oil, and ordinary mayonnaise made with them.

Energy-aware. Weeknights are tiring, so every recipe is short. Low-energy night shows only dishes that are mostly hands-off: one tray, one pot, a microwave or no cooking at all, with minimal chopping.

While you cook the screen stays on, steps can be ticked off with a tap, and timers run in the dock at the bottom.

General healthy-eating guidance, not medical advice. If you follow a specific plan from a doctor or dietitian, that wins.