Breakfast

• Inspiration: A creamy, revitalizing smoothie, perfect for starting the week with a dose of energy and protein.

• Ingredients:

  1. ½ cup of silken tofu

  2. ½ cup of frozen mixed berries (strawberries, blueberries)

  3. ½ banana

  4. ½ cup of unsweetened almond milk

  5. 1 teaspoon of chia seeds
     

• Step-by-step Preparation:
  

  1. Place all ingredients in a blender.

  2. Blend on high speed until smooth and without lumps.

  3. Pour into a glass and enjoy immediately.

• Nutritional Values per Person:

  • Calories: 250 Kcal

  • Protein: 12 g

  • Carbohydrates: 35 g

  • Fat: 7 g

Lunch

• Inspiration: A quick and flavorful stir-fry, with the soft texture of tofu and the earthy touch of mushrooms.

• Ingredients:

  1. 100 g firm tofu, pressed and cubed

  2. 1 cup of sliced mushrooms

  3. ½ small onion, chopped

  4. 1 garlic clove, minced

  5. 1 tablespoon of sesame oil

  6. 2 tablespoons of soy sauce

  7. ¼ cup of vegetable broth

  8. 1 teaspoon of grated ginger

  9. 1 cup of cooked brown rice

• Step-by-step Preparation:

  1. Heat the sesame oil in a skillet over medium-high heat.

  2. Add the tofu cubes and sauté until golden brown. Remove and set aside.

  3. In the same skillet, add the onion, mushrooms, garlic, and ginger. Sauté until the mushrooms are browned.

  4. Return the tofu to the skillet. Add the soy sauce and vegetable broth. Cook for 2-3 minutes.

  5. Serve the tofu and mushroom mixture over the brown rice.

• Nutritional Values per Person:

  • Calories: ~450 Kcal

  • Protein: ~20 g

  • Carbohydrates: ~50 g

  • Fat: ~20 g

The Free Menu of the Day

By Chef Massi Chefai

Today: Vegetarian

Today's menu was just a taste.

Imagine having a professional chef's touch in your kitchen, with a plan customized for you that forever eliminates the stress of thinking, "What should I cook today?
With Epimeal, you don't just cook—you transform your week.

Get your personalized plan and start enjoying.

Dinner

• Inspiration: A comforting and nutritious soup, perfect for a light yet satisfying dinner.

• Ingredients:

  1. ½ cup of dry lentils

  2. 3 cups of vegetable broth

  3. ½ carrot, chopped

  4. 1 celery stalk, chopped

  5. 1 bay leaf

  6. ½ teaspoon of cumin

  7. Salt and pepper to taste

• Step-by-step Preparation:

  1. Rinse the lentils with cold water.

  2. In a medium pot, combine the lentils, vegetable broth, carrot, celery, bay leaf, and cumin.

  3. Bring to a boil, reduce the heat, and simmer for 25-30 minutes, or until the lentils are tender.

  4. Remove the bay leaf and season with salt and pepper.

• Nutritional Values per Person:

  • Calories: ~300 Kcal

  • Protein: ~18 g

  • Carbohydrates: ~45 g

  • Fat: ~2 g