Knowledge Centre
Egyptian healthy recipes from the La Rose Recipe Guide, with calories, protein, swaps and storage, written for each need: pregnancy, gym, weight loss, students and family.
What should I eat for breakfast while pregnant? A tray of boiled eggs, Greek yogurt and chickpeas with 535 kcal and 39 g protein in 12 minutes, with safety rules, nausea fixes and swaps.
Hot chocolate protein oats with peanut butter: 590 kcal and 41 g protein, with timing around the gym and a no-powder version.
What to eat after the gym? A Greek yogurt, berry and egg bowl in 10 minutes with 333 kcal and 32 g protein, plus timing, how to choose yogurt and swaps.
Prepare three lunch boxes of air-fryer chicken, yellow rice and rocket, with the 38 g protein arithmetic, rice cooling, storage and work-box packing.
What should you eat for dinner when you want to lose weight but stay full? Baked eggplant stuffed with chicken, sweetcorn and mozzarella, 460 kcal and 45 g protein per serving, with storage and swaps.
What can I eat if I have diabetes? Lasagna with zucchini instead of pasta: 285 kcal, 28 g protein and 9 g carbohydrate per serving, with a method that stops the zucchini turning watery, a balanced plate and safe storage.
A skillet pizza on an egg base instead of dough, 305 kcal and 23 g protein, with tips to prevent tearing, Egyptian swaps and a pan-versus-oven comparison.
Looking for healthy food kids actually like? Mini pizzas with a cottage cheese and oat base, 235 kcal and 27 g protein per serving, with choking, salt, iron and lunchbox guidance.
A quick healthy breakfast you make once: 8 veggie egg muffins, two per serving at 155 kcal and 14 g protein, with storage, reheating, freezing and vegetable swaps.
A quick healthy breakfast with no cooking: oats with banana, cocoa and chia at 350 kcal and 13 g protein, ready in 10 minutes and keeps 3 days in the fridge, with nut-free and lactose-free swaps.
A quick no-bake healthy snack: 12 date, oat, cacao and nut bars at 150 kcal and 4 g protein each, with summer storage, nut-free swaps and portion guidance.
Can I eat sweets on a diet? A chocolate cake with 70 kcal and 6 g protein per slice, with the calculation, quantities, steps, texture fixes and storage.
A warm, airy egg-white chocolate soufflé with 33 g protein and only 180 kcal, with no added sugar or flour, plus fixes for sinking and a no-powder version.
Beetroot, pomegranate and date juice in 10 minutes, 260 kcal and 62 g carbohydrate per glass, plus blood pressure, anaemia, diabetes, storage and swaps.
A good hot winter drink with no added sugar: raw cocoa with milk in 8 minutes, 120 kcal and 9 g protein, with caffeine facts, plant milk swaps and reheating.
Looking for a healthy Egyptian breakfast? Taameya egg pancakes in a dry pan with no oil, 435 kcal and 28 g protein per plate, with boiled eggs, kiwi, cucumber and coffee, plus oven, air fryer and ful options.
A taameya, egg and eggplant sandwich in half a baladi loaf at 320 kcal and 15 g protein, made in one pan, with safe bag storage and allergy swaps.
What can I eat at work without much bread? Turkey egg salad rolls ready in 10 minutes with no oven: 270 kcal, 30 g protein and 4 g carbohydrate per serving.
Looking for healthy family meals? A baked eggplant tray with minced beef and mozzarella at 380 kcal and 29 g protein per serving, feeding 6, with a herbed yogurt sauce, storage plan and swaps.
Looking for a healthy romantic dinner? Beef slices in mushroom sauce with potato mash and sautéed vegetables, 755 kcal and 52 g protein per plate, with lightening tips, storage and red meat frequency.
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