Every Helping recipes
Recipes with every number worked out.
15 original recipes with calories, carbs, fiber, protein, fat and sodium per serving, worked out from USDA FoodData Central. Search and filter every recipe by targets, eating pattern and cooking method in the recipe book, or make a new one that fits your numbers.
Sheet-pan chicken with chickpeas and peppers
Smoky roasted chicken thighs and crisp-edged chickpeas, all on one pan.
390 cal · 23 g carbs · 39 g protein · 16 g fat
Sheet pan · 45 min · Serves 4 · Gluten-free · Dairy-free
Slow-cooker turkey and white bean chili
A mild green chili with lean turkey, white beans and corn. Brown it in the morning, eat it at dinner.
370 cal · 33 g carbs · 33 g protein · 13 g fat
Slow cooker · 6 hr 20 min · Serves 6 · Gluten-free · Dairy-free
One-pot red lentil soup with spinach
Red lentils melt into a thick, golden soup with cumin, turmeric and a squeeze of lemon.
260 cal · 40 g carbs · 14 g protein · 6 g fat
One pot · 45 min · Serves 6 · Vegan · Gluten-free
Air-fryer salmon with lemony green beans
Paprika salmon and blistered green beans from one basket in about 20 minutes.
470 cal · 12 g carbs · 38 g protein · 30 g fat
Air fryer · 22 min · Serves 2 · Pescatarian · Gluten-free · Dairy-free
Beef and broccoli skillet with brown rice
Takeout-style beef and broccoli in a garlicky ginger sauce, over brown rice.
480 cal · 51 g carbs · 33 g protein · 16 g fat
Skillet · 50 min · Serves 4 · Dairy-free
Berry overnight oats with Greek yogurt
Stir it together at night, and breakfast is waiting in the fridge.
370 cal · 57 g carbs · 20 g protein · 7 g fat
No-cook · 8 hr 5 min · Serves 2 · Vegetarian · Gluten-free
Black bean and corn salad with lime
A bright, crunchy salad that works as lunch, a side or a dip with tortilla chips.
240 cal · 34 g carbs · 9 g protein · 10 g fat
No-cook · 15 min · Serves 4 · Vegan · Gluten-free
Sheet-pan tofu with sweet potatoes and broccoli
Crisp tofu, caramelized sweet potatoes and a sticky maple-soy glaze.
370 cal · 38 g carbs · 23 g protein · 16 g fat
Sheet pan · 50 min · Serves 4 · Vegan
Spinach and feta egg bake
A make-ahead breakfast that slices into six squares and reheats well.
220 cal · 6 g carbs · 15 g protein · 15 g fat
Oven · 50 min · Serves 6 · Vegetarian · Gluten-free
Slow-cooker pork carnitas tacos
Citrusy pulled pork that crisps under the broiler, in warm corn tortillas.
360 cal · 28 g carbs · 36 g protein · 11 g fat
Slow cooker · 8 hr 20 min · Serves 8 · Gluten-free · Dairy-free
Garlic shrimp and zucchini skillet
Shrimp, zucchini and burst cherry tomatoes with garlic and lemon, in 25 minutes.
250 cal · 10 g carbs · 37 g protein · 8 g fat
Skillet · 25 min · Serves 4 · Pescatarian · Gluten-free · Dairy-free
One-pot pasta with tomatoes, white beans and spinach
The pasta cooks right in the sauce, so there's one pot to wash.
510 cal · 90 g carbs · 22 g protein · 7 g fat
One pot · 30 min · Serves 4 · Vegetarian
Air-fryer crispy chickpeas
A crunchy, savory snack from a can of chickpeas and a few spices.
110 cal · 15 g carbs · 5 g protein · 3.5 g fat
Air fryer · 22 min · Serves 4 · Vegan · Gluten-free
Strawberry banana kefir smoothie
Thick, tangy and cold, with frozen berries, ripe banana and a spoonful of oats for body.
180 cal · 36 g carbs · 7 g protein · 2 g fat
Blender · 5 min · Serves 2 · Vegetarian · Gluten-free
Stovetop maple cinnamon cocoa
Real cocoa whisked into steaming milk with maple syrup and a little cinnamon: rich, not too sweet.
160 cal · 22 g carbs · 9 g protein · 6 g fat
One pot · 10 min · Serves 2 · Vegetarian · Gluten-free