Pierogi
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Polish filled dumplings.
165 kcal 6g protein 5g fat 26g carbs
Goulash
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Hungarian meat and paprika stew.
120 kcal 12g protein 5g fat 7g carbs
Ratatouille
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Provencal vegetable stew.
75 kcal 2g protein 5g fat 7g carbs
SuperfoodCoq au Vin
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Chicken braised in wine.
150 kcal 16g protein 8g fat 5g carbs
Bouillabaisse
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
French fish stew.
75 kcal 11g protein 2g fat 4g carbs
SuperfoodCrepes
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Thin French pancake, sweet or savory.
230 kcal 7g protein 8g fat 33g carbs
Quiche
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Savory tart with egg and cream.
280 kcal 11g protein 22g fat 12g carbs
Croque Monsieur
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Hot ham and cheese sandwich.
250 kcal 14g protein 14g fat 17g carbs
Fish Tacos
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Tacos with battered or grilled fish.
155 kcal 10g protein 7g fat 16g carbs
Cobb Salad
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Salad with chicken, bacon, egg and avocado.
180 kcal 14g protein 12g fat 6g carbs
BLT Sandwich
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Bacon, lettuce and tomato sandwich.
270 kcal 12g protein 17g fat 18g carbs
Club Sandwich
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Triple-decker sandwich with chicken, bacon, lettuce and tomato.
240 kcal 16g protein 11g fat 20g carbs
Reuben Sandwich
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Corned beef, sauerkraut and Swiss cheese on rye.
260 kcal 13g protein 17g fat 14g carbs
Grilled Cheese Sandwich
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Melted cheese between slices of bread.
370 kcal 15g protein 24g fat 26g carbs
Pancakes
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
A stack of fluffy breakfast pancakes.
227 kcal 6g protein 9g fat 32g carbs
Waffles
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Crisp breakfast waffles.
310 kcal 8g protein 10g fat 52g carbs
French Toast
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Bread dipped in egg and fried.
265 kcal 11g protein 11g fat 33g carbs
Omelette
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Beaten eggs with a filling.
154 kcal 11g protein 12g fat 1g carbs
Eggs Benedict
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Poached eggs on an English muffin with hollandaise.
280 kcal 11g protein 22g fat 8g carbs
Full English Breakfast
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Eggs, bacon, sausages, beans and toast.
200 kcal 11g protein 13g fat 10g carbs
Congee
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Asian rice porridge.
50 kcal 2g protein 1g fat 8g carbs
Miso Soup
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Japanese fermented soybean soup.
35 kcal 3g protein 1g fat 3g carbs
Udon
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Thick Japanese wheat noodles in broth.
70 kcal 3g protein 1g fat 12g carbs
Soba
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Japanese buckwheat noodles.
99 kcal 5g protein 0.1g fat 21g carbs