Knowledge Centre
Healthy home-cooked recipes with calories and protein, plus articles on eating for weight loss, pregnancy, the gym and healthy weight gain, all in one place.
Healthy eating
Each recipe with ingredients, method, calories and protein, who it suits and how to adapt it to your goal.
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.
Healthy eating
No food burns body or belly fat by itself. Learn how protein, fibre and meal volume can support fullness, and what evidence says about coffee, green tea, chilli and vinegar.
Protein can support fullness and lean-mass retention, but it does not burn fat by itself. Explore seven everyday choices and see how cooking, portions and the rest of the plate change the meal.
A plain comparison of keto, intermittent fasting, the Mediterranean pattern, DASH and calorie reduction, with swaps for bread, rice, foul and koshari and a sample day.
No single food guarantees fetal growth, but varied legumes, eggs, pasteurised dairy, safer fish, vegetables and fruit supply important nutrients. This guide covers 10 Egyptian choices, food safety, and practical adjustments for nausea, constipation and heartburn.
Workout meals have no magic clock. Learn how to choose an ordinary meal or snack for the session, your schedule and gut tolerance, and when water is enough.
Build a balanced school lunchbox from familiar foods with 12 affordable ideas, clear cooling and allergy rules, choking precautions, and calm support for selective eaters.
A fatty liver diet is not a detox or a universal forbidden-food list. Learn how to build an Egyptian Mediterranean-style plate, handle fruit, juice and coffee, and turn guidance into sustainable meals.
Eating for insulin resistance is not a forbidden-food list and does not require eliminating carbohydrates. This guide turns medical principles into a practical Egyptian plate with vegetables, protein and higher-fibre carbohydrate, including breakfast, lunch and eating-out examples.
A practical food guide for Mounjaro or Wegovy: protein first, small meals, gradual fibre and fluids, and simple Egyptian foods when appetite falls or nausea rises.
A practical guide to choosing iron-rich foods for children, improving absorption, and building realistic, age-safe meals without pressure or unplanned supplements.
A clinical guide to iron-rich first foods for babies aged 6 to 12 months, covering heme and non-heme sources, texture progression to prevent choking, and absorption tips.
A child's low weight or slowing growth causes understandable worry, but the answer is never force-feeding or random appetite stimulants. Learn how to enrich familiar meals with healthy concentrated calories, and when slow growth points to a medical cause needing evaluation.
After clinical assessment, a practical plan starts with regular family food, simpler drinks, enjoyable movement and growth-supporting sleep, not an adult diet, a carbohydrate ban or blame.
A vegetarian diet can support healthy child development when thoughtfully planned, but it requires careful attention to protein quality, non-heme iron absorption, and reliable vitamin B12. Discover how to construct balanced meals and recognise signs that need medical review.
A medical guide explaining normal serum uric acid ranges, gout treatment targets, dietary do's and don'ts, and why medication is usually necessary.
Keto may support short-term weight loss for some people, but evidence does not prove lasting superiority for everyone. Learn the risks, the difference between ketosis and ketoacidosis, and who needs clinical supervision.
The 2025 Lancet Series brought together evidence on ultra-processed foods and health. Learn what the category means, where the evidence is limited, and how to make realistic swaps without fear.
Bloating after food does not prove allergy, but mouth swelling or breathing difficulty after food is not for a home experiment.
After a colonoscopy, learn when to restart food, why brief bloating and mild cramps can occur, and which symptoms need a prompt call or urgent care.
Weight loss after birth while breastfeeding starts with recovery and stable feeding, not a crash diet. This practical guide covers hunger, meals, movement, milk-supply concerns and infant growth.
Excessive milk consumption displacing solid family meals is a frequent nutritional dilemma that perplexes many parents. Learn about liquid satiety physiology, how heavy milk intake precipitates iron deficiency and loss of appetite, age-based milk limits, and practical steps to restore healthy eating.
Can you fast during Ramadan or follow intermittent fasting while using Mounjaro or Wegovy? Understand hydration, low-glucose risk, injection timing, and when to stop a fast and seek help.
Vitamin B12 in plant-based eating needs a reliable fortified-food or supplement source. Symptoms alone are not enough; testing and treatment depend on diet and absorption risks.
Excess weight gain in a growing child does not call for restrictive dieting or meal deprivation; children need balanced nourishment for height and bone development. Discover whole-family lifestyle habits, the concept of growing into weight, and when to seek clinical guidance.
Healthy eating
Gestational diabetes does not mean eliminating carbohydrate or going hungry. Learn how to distribute meals, choose useful carbohydrates, monitor readings, and recognise when prompt help is needed.
A vegetarian diet can be balanced when you define the pattern, spread protein sources through the day, support iron absorption and secure a reliable vitamin B12 source.
If your child is a fussy eater, neither pressure nor all-day grazing is the answer. Learn how to structure meals, widen variety calmly and spot signs that need assessment.
Refusing meat alone does not prove iron deficiency. The whole diet, growth pattern and symptoms matter, alongside suitable iron-rich alternatives and clinician-directed testing.
Intermittent fasting is a tool for meal scheduling, not magic for weight loss. Learn whether it suits your health, its metabolic effects on insulin resistance, who should avoid it, and red flags to stop immediately.
Hunger returning quickly after eating is not a lack of willpower. Learn the nutritional and medical reasons you feel hungry after a meal, how to build a satisfying plate, and when to seek medical assessment.
Protein matters, but extra protein does not turn into muscle by itself. Learn what shapes your needs, when food is enough, and who needs closer calculation and follow-up.
If your weight is low and will not rise, do not self-start an appetite stimulant. Learn when to seek assessment and how to support gradual gain and muscle.
List three complete meals made from what is actually in your freezer, replacing each as it is used. Learn how to assemble, thaw, and reheat each meal safely.
When cooking a suitable protein food, reserve two plain portions and label the contents and date. Learn how to size, freeze, and turn them into balanced busy-day meals.
If you want to gain weight but have a small appetite, start with one dependable meal and one nutritious, concentrated addition. This guide explains how to choose it, monitor tolerance, and know when medical assessment matters.
A small kit by your feeding chair keeps water and a satisfying, safe snack within reach before hunger builds. Learn what belongs there, what must stay chilled, and when fatigue or thirst needs assessment.
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