01€11.90Recipe e-books for losing weight with flavour
Eat better,
without losing the pleasure.
Complete recipes with nutrition values per serving, real preparation time, difficulty level, a cost indicator and allergen alerts. Nutrition data calculated from official sources — no invented promises.
- Nutrition per serving
- All 14 allergens flagged
- USDA, INSA and DGAV sources
Sabor Leve
Baked salmon with broccoli
30 min405 kcal / serving
12
E-books
80
Documented recipes
3
Languages
4
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Catalogue
Six collections, one method
Each e-book gathers complete recipes: ingredient list, step-by-step method, nutrition values, cost and allergens.
01€11.90
02€14.90
03€12.90
04€11.90
05€12.90
06€9.90
07€10.00
08€10.00Cook once, eat all week
Five preparations that cover lunches and dinners for days.
7 complete recipes
09€10.005 ingredients, dinner on the table
Seven dinners with exactly five ingredients.
7 complete recipes
010€10.00Fewer carbs, more flavour
Seven dishes with fewer carbs and real protein.
7 complete recipes
011€10.00
012€10.00Portuguese cooking, made lighter
Seven Portuguese classics with less fat.
7 complete recipes
Sample
Recipes you can read before buying
Every recipe on the site opens with ingredients, step-by-step method, nutrition values per serving and allergens.
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Weight loss: up to 400 kcal per serving · Energy: 20 g protein or more · Low cost: budget ingredients.
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Herb-Crusted Sea Bream in Air Fryer
This recipe combines the lightness of white fish with a crunchy herb crust, ensuring a filling and nutritious meal. It is quick to prepare in the air fryer, making it perfect to serve with fresh salads or sautéed vegetables throughout the week.
22 minEasyMedium295 kcal
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Velvety Chickpea and Spinach Soup
This creamy soup combines the plant-based protein of chickpeas with the fiber of fresh spinach for a highly satiating meal. It is prepared in just 25 minutes, making it the perfect base for a quick dinner. Pair it with a slice of whole-grain rye bread or a poached egg for extra protein.
25 minEasyLow310 kcal
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Oatmeal with Apple and Seed Crunch
This recipe combines the fiber of oats with the natural sweetness of apples, ensuring long-lasting satiety throughout the morning. It is a quick preparation that can be made the night before, serving as an excellent base to vary with different seasonal fruits.
15 minEasyLow315 kcal
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Chickpea Bowl with Roasted Sweet Potato and Tahini Dressing
This dish combines the fiber from chickpeas with the energy of roasted sweet potatoes for a deeply satiating meal. It is easy to prepare, ideal for meal prep, and keeps well in the fridge for three days. It pairs perfectly with fresh green salads or whole grain side dishes.
35 minEasyLow380 kcal
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Grilled chicken with roasted vegetables
A one-plate meal of lean protein and oven-roasted vegetables. Sweet potato brings satiety and the fat comes only from olive oil.
45 minEasyLow435 kcal
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Nutritious Red Lentil and Carrot Soup with Turmeric
This red lentil soup is an excellent source of fiber and plant-based protein, making it a very satiating option. It is quick and simple to prepare, perfect for freezing in individual portions. It pairs perfectly with a slice of whole-grain bread or a fresh salad for lunch.
35 minEasyLow315 kcal
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Warm Lentil Salad with Spinach and Feta Cheese
This salad combines the protein of lentils with fresh spinach, resulting in a balanced and highly satiating meal. It is quick to prepare and ideal for a practical lunch or as a versatile side dish throughout the week. It can be stored in the fridge in an airtight container for up to three days.
15 minEasyLow310 kcal
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Baked salmon with broccoli and lemon
One tray, 30 minutes and a complete protein source with omega-3 fat that the body cannot make on its own.
30 minEasyMedium405 kcal
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Creamy Cauliflower and Leek Soup with Pumpkin Seeds
This cream soup combines the velvety texture of cauliflower with the mild flavor of leeks, offering a filling and comforting option. It is a simple dish to prepare that remains delicious when reheated, making it perfect for meal planning throughout the week.
35 minEasyLow295 kcal
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Stuffed Zucchini with Quinoa and Mushrooms
This recipe uses zucchini as a light base for a filling rich in plant protein and fiber. Quinoa provides a smooth, satisfying texture, making it perfect for a quick dinner or a nutritious lunch box. It pairs perfectly with a side of green salad.
35 minEasyLow310 kcal
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Yogurt Bowl with Skillet Granola and Mixed Berries
This bowl combines the creaminess of yogurt with homemade granola toasted quickly in a skillet, ensuring satiety through a balance of fiber and protein. It is a versatile option that can be prepared the night before or made in under 10 minutes to start your day.
10 minEasyLow380 kcal
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Spinach omelette with salad
A complete dish in 15 minutes with eggs, leafy greens and tomato. Cheap, quick and no special equipment needed.
15 minEasyLow225 kcal
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Baked Salmon with Broccoli
A simple, quick bake that pairs the healthy fat in salmon with the nutrients in broccoli. Ready in 30 minutes, on one tray, with little to wash up.
30 minEasyMedium405 kcal
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Herb-Crusted Chicken Breast with Roasted Tomatoes
This dish combines juicy chicken breast with fresh Mediterranean herbs and the intense flavor of roasted tomatoes. The lean protein provides long-lasting satiety, making it an excellent option for meal prep. It pairs perfectly with a side of green salad or steamed vegetables.
35 minEasyLow310 kcal
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Comforting Pumpkin and White Bean Cream Soup
This creamy soup combines the natural sweetness of pumpkin with the hearty texture and protein of white beans, making it a very satiating dish. Prepared in minutes, it serves as a versatile base for convenient weekly meals. It can be served as a main dish or paired with grilled protein.
30 minEasyLow295 kcal
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Tofu Stew with Vegetables and Herbs de Provence
This light stew combines the versatile protein of tofu with the richness of eggplant and tomatoes. It is a highly satiating dish that keeps perfectly in the fridge for quick meals. Ideal to serve with a small portion of brown rice or on its own.
30 minEasyLow310 kcal
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Chia Pudding and Yogurt with Pear Compote
This chia pudding is an excellent option for those looking for a fiber-rich breakfast that helps maintain satiety. It can be prepared the night before, making your morning routine easier throughout the week. It pairs perfectly with black coffee or an herbal infusion.
20 minEasyLow315 kcal
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Hake en Papillote with Mediterranean Vegetables
A light and aromatic way to prepare white fish, preserving all the moisture and nutrients with simple ingredients.
35 minEasyMedium320 kcal
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Chickpea Hummus with Sautéed Mushrooms and Spinach
This dish combines the protein-rich chickpea hummus with the lightness of sautéed mushrooms, resulting in a satiating and comforting vegetarian meal. Quickly prepared in a frying pan, it is a practical option for light dinners or meal prep for the office. Serve with a slice of whole-grain bread or raw carrot sticks.
15 minEasyLow310 kcal
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Overnight Oats with Berries
Made the night before, this takes the rush out of breakfast: oats, yogurt and berries, with enough fibre to see you through the morning.
10 minEasyLow340 kcal
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Zucchini, Pea, and Mint Cream Soup
This vibrant cream soup combines the velvety texture of zucchini with the sweetness of peas, resulting in a light and satiating meal. Quickly prepared in a pot, it is the perfect base for meal prepping. It pairs perfectly with grilled fish or chicken throughout the week.
30 minEasyLow310 kcal
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Black Bean and Oat Burgers with Beetroot Salad
These veggie burgers are rich in fiber and protein, providing long-lasting satiety. Easily prepared in a pan, they pair perfectly with a fresh salad and are ideal to include in your weekly meal prep routine.
25 minEasyLow380 kcal
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Quark Cheese and Seasonal Fruit Pancakes
These pancakes combine the protein of quark cheese with oat fiber for lasting satiety throughout the morning. The batter is prepared quickly in a blender, making it ideal for a nutritious breakfast on busy days. Serve accompanied by natural yogurt or a spoonful of nut butter.
15 minEasyLow315 kcal
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Lentil curry with spinach and brown rice
One pot that yields four meals, with pulses, leafy greens and spices. Fibre and plant protein at a low price.
45 minMediumLow415 kcal
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Apple Cinnamon Oat Muffins
These muffins combine the fiber of oats with the natural sweetness of apples for a satiating snack. They are easy to bake and keep perfectly for the week in airtight containers. Ideal to pair with coffee or tea for a mid-morning treat.
35 minEasyLow310 kcal
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Hake Fillets with Herb Crust and Sweet Potato
This recipe uses fresh hake for a lean, easily digestible protein. The herb crust adds texture, while the sweet potato provides slow-release energy, making it an ideal light dinner for a busy weeknight.
35 minEasyMedium310 kcal
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Lemon and Apple Chia Pudding
This chia pudding is a filling option due to the high fiber content of the seeds, perfect for a quick snack or breakfast. It is prepared the night before and stays fresh in the fridge for up to three days. It pairs perfectly with a touch of cinnamon or toasted nuts.
10 minEasyLow295 kcal
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Scrambled Eggs with Mushrooms and Spinach on Whole Wheat Toast
This recipe combines high-quality egg protein with fiber-rich mushrooms and whole wheat bread for long-lasting satiety. It is quick to prepare and a great way to vary your breakfast throughout the week, pairing well with a piece of fresh fruit.
15 minEasyLow310 kcal
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Baked Hake with Herb Crust and Sweet Potato
This baked hake features an aromatic herb crust that keeps the fish juicy and flavorful. It is a balanced meal rich in lean protein and fiber, making it an excellent choice for a light dinner. It pairs perfectly with a side of fresh green salad.
40 minEasyMedium310 kcal
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Vegetable Zoodles with Creamy Cashew Herb Sauce
This recipe uses spiralized zucchini and carrots for a light, nutritious base. The cashew-based sauce provides the creamy texture that satisfies your appetite, making it a great option for a quick lunch. You can store this dish in the fridge for up to two days, keeping the sauce separate.
20 minEasyMedium310 kcal
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Roasted Tomato Soup with Basil and Feta Cheese
This soup combines roasted ripe tomatoes for a deep flavor and a velvety texture. The protein from the feta cheese makes it filling, being an excellent option to meal prep and store in the fridge. It pairs perfectly with a slice of whole-grain bread or a light green salad.
45 minEasyLow295 kcal
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Creamy vegetable and chickpea soup
A one-pot soup with five vegetables and chickpeas. Creamy without cream and enough for four meals.
40 minEasyLow165 kcal
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Quinoa Bowl with Chickpeas and Yogurt Dressing
This nutritious bowl combines plant-based protein from chickpeas with fiber-rich quinoa, ensuring a satiating and balanced meal. It is an excellent option for meal prepping throughout the week. Serve cold or at room temperature for a quick and light lunch.
25 minEasyLow340 kcal
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Spinach and Mushroom Omelette
Three eggs, spinach and mushrooms make a complete meal in minutes, with a good hit of protein and few carbs.
15 minEasyLow265 kcal
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Broccoli and Cauliflower Gratin with Cheese Sauce and Almond Crust
This dish combines the lightness of roasted vegetables with a creamy sauce and a crunchy topping. It is a highly satiating option due to its fiber and protein content, perfect to serve alongside lean protein or as a light main course.
30 minEasyLow295 kcal
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Turkey chilli with black beans
Lean meat, beans and tomato in a single pot. High in protein and easy to split into meals for the week.
50 minMediumMedium285 kcal
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Roasted Chickpea and Pumpkin Bowl with Yogurt Dressing
This recipe combines the plant-based protein of chickpeas with the filling fiber of pumpkin, creating a balanced and comforting meal. Made entirely in the oven, it is perfect for work lunches or quick weeknight dinners. It can be served as a main dish or as a side to lean protein sources.
35 minEasyLow315 kcal
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Cottage Cheese Toast with Tomato and Basil
This option combines the protein from cottage cheese with the fiber of whole-grain bread for long-lasting satiety. It takes just a few minutes to prepare, making it ideal for busy mornings. It can be paired with a hard-boiled egg for a more robust breakfast.
8 minEasyLow340 kcal
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Carrot and Parsnip Cream Soup with Ginger
This soup combines the natural sweetness of carrots and parsnips with a kick of ginger, creating a satiating base rich in fiber. It is a perfect soup to prepare on the weekend, maintaining its velvety texture even when reheated. It pairs perfectly with a slice of whole-grain bread or as a light appetizer before a lean protein dish.
35 minEasyLow295 kcal
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Fresh Cheese and Raspberry Tartlets
These tartlets feature crunchy oat bases and a light fresh cheese cream for a satisfying and balanced snack. They are quick to bake and perfect to pack as an on-the-go snack during the week. They pair perfectly with an afternoon coffee.
40 minEasyMedium340 kcal
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Lentil and Vegetable Soup
One pot that makes four meals: lentils, carrot and spinach, high in fibre and low in fat.
35 minEasyLow235 kcal
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Savory Oatmeal with Poached Egg and Avocado
This recipe turns oats into a nutritious and filling breakfast, combining complex fiber with healthy fats. The creamy texture contrasts perfectly with the poached egg, making it an excellent option to switch up your morning routine. You can prepare the oat base in advance and finish with the egg just before serving.
15 minMediumLow310 kcal
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Nutritious Broccoli and Sweet Potato Soup
This soup combines the richness of sweet potato with the freshness of broccoli for a filling meal. It is a simple and quick recipe, perfect to have ready in the fridge for a light mid-week dinner. It pairs perfectly with a slice of toasted whole grain bread.
30 minEasyLow285 kcal
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Chickpea Salad with Tuna and Tomato
No cooking, ready in ten minutes: chickpeas, tuna in water and tomato, with enough protein and fibre for a workday lunch.
10 minEasyLow385 kcal
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Chickpea and Spinach Coconut Curry
This chickpea curry is a comforting meal rich in fiber, ideal for promoting satiety. It is quickly prepared in a single pot and tastes great when reheated, making it perfect for your meal prep throughout the week.
20 minEasyLow340 kcal
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Fresh Cheese Skewers with Cherry Tomatoes and Basil
These skewers offer a balanced combination of light protein and fresh vegetables, ideal for a satisfying afternoon snack. They are very simple to assemble and keep fresh in the fridge for two days, making them perfect to pack for on-the-go meals. They pair well with any light meal or can be enjoyed on their own as a nutritious snack.
10 minEasyLow295 kcal
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Overnight oats with berries
Made the night before and ready in the fridge. Oat fibre, yogurt protein and real fruit.
10 minEasyLow300 kcal
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Grilled Salmon with Almond Crust and Roasted Broccoli
This recipe combines healthy fats from salmon with the crunchy texture of almonds for a balanced and satiating meal. Roasted broccoli adds volume to the dish, making it an excellent choice for a light dinner or lunch. It can be easily served with a portion of quinoa or brown rice.
35 minEasyMedium420 kcal
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Zucchini Noodles with Turkey Meatballs and Basil
This recipe uses zucchini spirals to create a light and satiating base, paired with lean turkey meatballs rich in protein. It is an ideal meal for a quick weeknight dinner that can be prepared in under 30 minutes.
30 minEasyLow310 kcal
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Fresh Cheese and Raspberry Mousse
This mousse combines the velvety texture of whipped fresh cheese with the natural tartness of fresh raspberries. It is a satisfying and light dessert, perfect for prepping on Sunday and storing in individual jars throughout the week.
10 minEasyLow295 kcal
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Greek yogurt with almonds and cinnamon
Five minutes, four ingredients and 19 grams of protein. Works as a snack or dessert.
5 minEasyLow245 kcal
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Grilled Chicken with Pumpkin Purée
A simple, filling dinner: grilled chicken breast over pumpkin purée, with no cream or butter.
30 minEasyMedium395 kcal
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Roasted Sweet Potato and Egg Breakfast Bowl
This option combines complex carbohydrates from sweet potato with the protein of eggs for long-lasting satiety. The preparation is simple, based on roasting the ingredients, and can be stored in the fridge for a quick breakfast. It pairs well with fresh greens or a drizzle of extra virgin olive oil.
35 minEasyLow310 kcal
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Mushroom and Green Asparagus Cream Soup
This cream soup combines the nutritional density of mushrooms with the freshness of asparagus, resulting in a satiating and comforting meal. It is a quick-to-prepare dish perfect for a light dinner, pairing perfectly with a slice of whole-grain bread or grilled protein throughout the week.
30 minEasyMedium295 kcal
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Barley Risotto with Mushrooms and Asparagus
This recipe uses pearl barley instead of rice for higher fiber content and better satiety. The creamy texture is achieved through slow cooking, making it a comforting dish that is also perfect for meal prepping.
40 minMediumLow385 kcal
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Salmon with Seed Crust and Roasted Vegetables
This salmon combines unsaturated fats and fiber for long-lasting satiety. The seed crust provides a crunchy texture that contrasts with the juiciness of the fish. It is an excellent option for a quick dinner and pairs well with a light vegetable soup.
28 minEasyMedium385 kcal
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Roasted Pumpkin and Spice Pudding
This creamy pudding combines the natural sweetness of roasted pumpkin with aromatic spices. It is a satisfying option, easy to bake, and stays fresh in the fridge for up to three days.
40 minEasyLow295 kcal
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Zucchini Noodles with Mushroom and Lentil Bolognese
This recipe replaces traditional pasta with zucchini strips, reducing calorie count without sacrificing satiety. The mix of mushrooms and lentils creates a rich texture that mimics minced meat. It is an excellent option for light weeknight dinners.
30 minEasyLow290 kcal
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Baked Cod with Sweet Potato and Greens
A tray in the oven does the work: sweet potato, cod and greens, with the classic flavours of a Portuguese bake and far less fat.
40 minMediumMedium390 kcal
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Turkey and Spinach Patties with Sweet Potato Salad
This recipe combines lean turkey protein with the volume of spinach, ensuring a satiating and nutritious meal. Pan-seared, these patties pair perfectly with a roasted sweet potato salad. It is a versatile option for your weeknight dinner.
40 minEasyLow320 kcal
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Wholemeal avocado toast with a poached egg
A savoury breakfast with wholemeal fibre, avocado fat and egg protein. Ready in 13 minutes.
13 minEasyMedium305 kcal
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Zucchini Noodles with Lentil Bolognese
This light alternative to traditional pasta uses spiralized zucchini to reduce calorie intake. Lentils provide an excellent source of fiber and plant-based protein, ensuring a satiating and comforting meal. It keeps well in the fridge, making it ideal for meal prep lunches.
25 minEasyLow315 kcal
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Stuffed Bell Peppers with Brown Rice and Peas
This recipe uses fresh bell peppers stuffed with a nutritious mix of brown rice and peas, offering a great fiber content to promote satiety. It is a versatile dish that remains delicious reheated the next day, making it perfect for batch cooking.
40 minEasyLow310 kcal
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Omelette Wrap with Tuna and Fresh Cheese
This wrap replaces the tortilla with a thin omelette, providing a high protein source that promotes long-lasting satiety. It is a quick and practical option that can be prepared in advance for a savory breakfast or even to go. It pairs perfectly with a piece of fresh fruit to balance the palate.
15 minEasyLow315 kcal
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Roasted Beetroot and Carrot Soup with Thyme
This vibrant soup combines the natural sweetness of beetroot with the velvety texture of carrots, making it a satiating choice due to its fiber content. Roasted to enhance its depth of flavor, it serves as a perfect foundation for quick, healthy meals that store well in the fridge. Serve with a slice of whole-grain rye bread for a balanced lunch.
50 minEasyLow295 kcal
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Greek Yogurt and Nut Bark
These frozen yogurt bark bites are the perfect choice for a fresh and satisfying snack. Made with a Greek yogurt base and crunchy nuts, they are kept in the freezer ready to eat. They are perfect for those moments when you need a mid-afternoon boost.
250 minEasyLow295 kcal
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Warm Chickpea Salad with Tuna and Bell Peppers
This salad combines lean tuna protein with chickpea fiber, creating a filling and comforting meal. It is a quick option to prepare, perfect for those looking to save time in the kitchen. It can be eaten warm or cold, making it a great choice for meal prep.
15 minEasyLow385 kcal
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Rye Toast with Ricotta Cream and Strawberries
This toast combines the fiber of rye bread with the creaminess of ricotta, ensuring long-lasting satiety. It is a quick option to prepare and perfect to include in your morning routine. You can vary the fruit according to the season to keep things diverse.
10 minEasyLow310 kcal
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Chickpea Flour Omelet with Herbs and Feta Cheese
This chickpea flour omelet is a filling and protein-rich plant-based alternative. The batter is prepared quickly by mixing flour and water, making it perfect for a hearty breakfast. Serve with spinach or tomato salad for a balanced meal.
13 minEasyLow310 kcal
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Black Lentil and Potato Stew with Rosemary
This black lentil stew is a comforting, fiber-rich option ideal for staying full for hours. It is prepared in a single pot, simplifying the cooking process, and keeps perfectly in the fridge for your weekly meal prep.
45 minEasyLow340 kcal
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Wholemeal Turkey and Avocado Wrap
Lunch in five minutes, with lean protein, healthy fat and vegetables, all rolled into one wholemeal tortilla.
10 minEasyMedium420 kcal
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Spinach, Pea, and Cottage Cheese Cream Soup
This cream soup combines the freshness of spinach and peas with the protein-rich creaminess of cottage cheese. It is a satisfying and quick option to prepare, ideal for a light lunch or a comforting dinner. It pairs perfectly with a slice of rye or seed bread.
25 minEasyLow295 kcal
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Green Smoothie with Greek Yogurt
A breakfast you can drink: protein from the yogurt, vitamin C from the kiwi and greens you barely taste.
5 minEasyLow245 kcal
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Baked Brown Rice with Vegetables
Rice that cooks itself in the oven, with the vegetables roasting alongside. Four portions ready for the week.
50 minEasyLow380 kcal
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Turkey Meatballs with Courgette
Oven-baked instead of fried: lean turkey meatballs in tomato sauce, served over courgette instead of pasta.
35 minMediumMedium330 kcal
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Banana and Oat Pancakes
Pancakes without flour or sugar, made with banana and oats. Weekend breakfast that still fits the plan.
20 minEasyLow320 kcal
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Quinoa, Avocado and Egg Salad
A complete bowl: quinoa for slow-release carbs, egg for protein, avocado for healthy fat, and greens for volume.
30 minEasyMedium415 kcal
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Tomato and Pepper Gazpacho
Cold soup for hot days: almost no calories, plenty of water and a fresh flavour that needs no cooking.
15 minEasyLow130 kcal
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Tofu Stir-Fry with Vegetables and Sesame
A quick vegetarian dinner: golden tofu, crunchy vegetables and a soy and sesame dressing.
27 minEasyMedium340 kcal
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Cocoa and Avocado Mousse
A dessert with no cream and no refined sugar: avocado gives it the creaminess, cocoa does the rest.
10 minEasyMedium220 kcal
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Real photographs of the recipes, from pan to plate.
Testimonials
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Photos and comments from people already cooking with our recipes.
I bought the quick dinners e-book and lost 2.4 kg in three weeks without feeling like I was dieting. The recipes are simple and ready in 25 minutes.
Marta Ribeiro
What convinced me was seeing the nutrition values and allergens on every recipe. My wife is lactose intolerant and we could filter everything before buying.
João Almeida
I've tried other e-books that promise the world. This one is different: it states ingredient cost, real time, and promises no miracles. I got access by email minutes after paying with MB WAY.
Sofia Marques
We always cooked the same thing. Now we have a weekly plan with five recipes and the shopping costs less than ordering takeaway twice.
Ana e Pedro Costa
I cook for one and hated wasting food. The recipes state servings and leftovers tips, and that completely changed my week.
Inês Ferreira
I emailed a question about an allergen and they replied the same day. That's rare for an online shop and it's why I bought the second e-book.
Rui Nogueira
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Food safety
Allergens flagged in every recipe
Every recipe lists the allergens present, following the official list of 14 substances in Regulation (EU) No 1169/2011 as published by DGAV. If you have a diagnosed allergy or intolerance, always check the labels of the products you use — packaged product composition varies between brands.
This information does not replace advice from a doctor or dietitian. The recipes are cooking suggestions, not an individual clinical plan.
Official list of 14 allergens
- 01Cereals containing gluten
- 02Crustaceans
- 03Eggs
- 04Fish
- 05Peanuts
- 06Soy
- 07Milk
- 08Tree nuts
- 09Celery
- 10Mustard
- 11Sesame
- 12Sulphites
- 13Lupin
- 14Molluscs
Regulamento (UE) n.º 1169/2011, Anexo II — DGAV
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They are estimates per serving, calculated from the recipe quantities and reference food composition tables (USDA FoodData Central and INSA). They vary with product brands and the real weight of ingredients.
Every recipe lists the allergens present among the 14 in Regulation (EU) 1169/2011. It does not replace reading labels or medical advice.
No. Every recipe is designed for a standard oven, hob and everyday kitchen tools.
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