Welcome to your new Diet, inspired by Yoga

Adapting your food habits to the most healthy rituals of yoga is beneficial for many reasons.

What do you want to achieve?

Lose weight every day

crunchy healthy wrap yoga diet

Crunchy healthy hummus wrap

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Course: lunch, Main Course, Snack
Cuisine: Arabic, Mediterranean
Diet: Yoga inspired diet, Vegan, Vegetarian
Keyword: avocado, hummus, wrap
Prep Time: 10 minutes
Servings: 1
Calories: 305kcal

Ingredients

  • 1 piece wrap
  • 5 leafs lettuce
  • 1 tbsp coriander
  • 2 tbsp hummus
  • 6 pieces radish
  • 1 piece spring onion
  • 0,5 piece avocado

Instructions

  • Start by slicing the radish and avocado.
  • Pick the coriander / cilandro leaves.
  • Spread the hummus on the wrap.
  • Add all vergetables and herbs to the wrap.
  • Bon appetit! Enjoy this crunchy feast ๐Ÿ˜‰

Nutrition

Calories: 305kcal | Carbohydrates: 29g | Protein: 7g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 12g | Sodium: 339mg | Potassium: 645mg | Fiber: 10g | Sugar: 2g | Vitamin A: 327IU | Vitamin B1: 0.3mg | Vitamin B2: 0.2mg | Vitamin B3: 3mg | Vitamin B5: 2mg | Vitamin B6: 0.3mg | Vitamin C: 13mg | Vitamin E: 2mg | Vitamin K: 51ยตg | Calcium: 78mg | Iron: 3mg

Eat healthy every day

spaghetti con le cozze e pomodori

Spaghetti with mussels and tomatoes

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Course: diner, Main Course
Cuisine: Italian, Mediterranean
Diet: Yoga inspired diet, Low Fat
Keyword: cozze, mussels, spaghetti, tomatoes
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2
Calories: 519kcal

Ingredients

  • 1 kg mussels fresh and locally sourced
  • 250 g cherry tomatoes
  • 200 g whole grain spaghetti
  • 2 cloves garlic fresh
  • 50 ml dry white wine
  • 2 tbsp parsley fresh and finely chopped
  • 2 tbsp olive oil
  • 1 tsp sea salt
  • 1 tsp black pepper ideally freshly ground

Instructions

  • Wash the mussels and remove all mussels that are damaged.
  • Heat water for the spaghetti. Add salt. Add the whole grain spaghetti when the water is boiling. Now we cook the pasta until it is 'al dente'. The packaging of the spaghetti will give an indication for how long you have to cook. Al dente pasta has a better crispy taste, keeps the healthy fibers alive, while overcooked pasta would contain unhealthy sugar.
  • Heat olive oil into a large sauce pan during 1 minute. Add the garlic and start steaming the mussels during 5 minutes. Deglace with the dry white wine.
  • Add the tomatoes, salt and pepper. Continue to steam the mussels until these all open.
  • Add the spaghetti to the sauce pan and let the tastes mix.
  • Serve the spaghetti with the freshly chopped parsley.

Nutrition

Calories: 519kcal | Carbohydrates: 44g | Protein: 37g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 12g | Cholesterol: 71mg | Sodium: 1913mg | Potassium: 1198mg | Fiber: 6g | Sugar: 4g | Vitamin A: 1365IU | Vitamin B1: 1mg | Vitamin B2: 1mg | Vitamin B3: 6mg | Vitamin B5: 2mg | Vitamin B6: 0.4mg | Vitamin B12: 31ยตg | Vitamin C: 55mg | Vitamin E: 4mg | Vitamin K: 80ยตg | Calcium: 114mg | Iron: 13mg

Look attractive every day

Nuts and carots snack

Nuts and carrots snack

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Course: Snack
Diet: Yoga inspired diet, Low Lactose, Vegetarian
Keyword: carrot, nuts
Prep Time: 10 minutes
Servings: 1
Calories: 228kcal

Ingredients

  • 2 piece carrots
  • 0,5 tbsp walnuts
  • 0,5 tbsp almonds
  • 0,5 tbsp pecans
  • 0,5 tbsp hazelnuts
  • 0,5 tbsp Brazil nuts

Nutrition

Calories: 228kcal | Carbohydrates: 16g | Protein: 5g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 8g | Sodium: 85mg | Potassium: 542mg | Fiber: 6g | Sugar: 7g | Vitamin A: 20386IU | Vitamin B1: 0.3mg | Vitamin B2: 0.2mg | Vitamin B3: 2mg | Vitamin B5: 0.5mg | Vitamin B6: 0.3mg | Vitamin C: 8mg | Vitamin E: 3mg | Vitamin K: 17ยตg | Calcium: 78mg | Iron: 1mg

Feel energized every day

Toast with hummus and avocado

2 whole grain crackers with hummus and avocado

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Course: lunch, Snack
Cuisine: American, Arabic, Mediterranean
Diet: Yoga inspired diet, Low Calorie, Low Fat, Vegan, Vegetarian
Keyword: avocado, hummus, toast
Prep Time: 5 minutes
Servings: 1
Calories: 329kcal

Ingredients

  • 0,5 piece avocado fresh
  • 1 tsp olive oil
  • 1 tsp coriander
  • 3 pieces radish
  • 2 tbsp hummus
  • 2 pieces whole grain crackers

Nutrition

Calories: 329kcal | Carbohydrates: 28g | Protein: 6.4g | Fat: 21.4g | Saturated Fat: 3.2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Sodium: 114mg | Potassium: 559mg | Fiber: 13.2g | Sugar: 1g | Vitamin A: 162IU | Vitamin B1: 0.1mg | Vitamin B2: 0.1mg | Vitamin B3: 2mg | Vitamin B5: 1mg | Vitamin B6: 0.3mg | Vitamin C: 11mg | Vitamin E: 3mg | Vitamin K: 24ยตg | Calcium: 24mg | Iron: 1.2mg

Eat inspired by Yoga

Soya yoghurt with nuts and fruits and honey

Soya yoghurt with nuts and fruits and honey

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Course: Breakfast, lunch, Snack
Diet: Yoga inspired diet, Low Lactose, Vegetarian
Keyword: apple, honey, nuts, pear, soya, yoghurt
Prep Time: 10 minutes
Servings: 1
Calories: 682kcal

Ingredients

  • 100 gr soya yoghurt
  • 1 tbsp honey
  • 1 piece apple
  • 1 piece pear
  • 1 tbsp walnuts
  • 1 tbsp almonds
  • 1 tbsp pecans
  • 1 tbsp hazelnuts
  • 1 tbsp Brazil nuts

Nutrition

Calories: 682kcal | Carbohydrates: 88g | Protein: 12g | Fat: 37g | Saturated Fat: 5g | Polyunsaturated Fat: 13g | Monounsaturated Fat: 16g | Sodium: 18mg | Potassium: 716mg | Fiber: 15g | Sugar: 60g | Vitamin A: 152IU | Vitamin B1: 0.4mg | Vitamin B2: 0.3mg | Vitamin B3: 2mg | Vitamin B5: 1mg | Vitamin B6: 0.3mg | Vitamin C: 30mg | Vitamin D: 1ยตg | Vitamin E: 6mg | Vitamin K: 14ยตg | Calcium: 236mg | Iron: 2mg

Relief stress every day

Salad with coeur de boeuf tomato, cucumber and avocado

Salad with coeur de boeuf tomato, cucumber and avocado

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Course: lunch, Salad
Cuisine: American, French
Keyword: avocado, coeur de boeuf, salad, tomato
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4
Calories: 83kcal

Ingredients

  • 1 tbsp mustard
  • 2 tbsp olive oil
  • 1 tsp sea salt
  • 1 tsp pepper
  • 1 tbsp white balsamico vinegar
  • 2 pieces coeur de boeuf tomatoes
  • 2 pieces tomatoes
  • 1 piece cucumber
  • 125 g mesclun lettuce

Nutrition

Calories: 83kcal | Carbohydrates: 4g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 634mg | Potassium: 177mg | Fiber: 1g | Sugar: 2g | Vitamin A: 431IU | Vitamin B1: 0.04mg | Vitamin B2: 0.04mg | Vitamin B3: 0.2mg | Vitamin B5: 0.2mg | Vitamin B6: 0.1mg | Vitamin C: 10mg | Vitamin E: 1mg | Vitamin K: 11ยตg | Calcium: 21mg | Iron: 1mg

Sleep well every day

sage tea yoga diet

Sage tea

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Course: Drinks
Diet: Yoga inspired diet
Keyword: sage, tea
Servings: 1
Calories: 17kcal

Ingredients

  • 2 tbsp sage
  • 2,5 dl water hot

Nutrition

Calories: 17kcal | Carbohydrates: 2g | Protein: 1g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Sodium: 13mg | Potassium: 51mg | Fiber: 1g | Vitamin B1: 0.04mg | Vitamin B2: 0.01mg | Calcium: 86mg | Iron: 1mg

Eat vegan or vegetarian

Healthy Italian-style hummus wrap

Italian-style healthy hummus wrap

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Course: lunch, Main Course, Snack
Cuisine: Arabic, Italian, Mediterranean
Diet: Yoga inspired diet, Vegan, Vegetarian
Keyword: avocado, herbs, hummus, spring onion, tomato, wrap
Prep Time: 10 minutes
Servings: 1
Calories: 326kcal

Ingredients

  • 1 piece wrap
  • 5 leafs lettuce
  • 2 tbsp basil
  • 1 tbsp thyme
  • 1 tbsp oregano
  • 2 tbsp hummus
  • 7 pieces cherry tomato
  • 1 piece spring onion
  • 0,5 piece avocado

Instructions

  • Start by slicing the radish, spring onion, tomatoes and avocado.
  • Pick the basil & thyme and oregano leaves.
  • Spread the hummus on the wrap.
  • Add all vergetables and herbs to the wrap.
  • Bon appetit! Enjoy this Italian wrap feast ๐Ÿ˜‰

Nutrition

Calories: 326kcal | Carbohydrates: 34g | Protein: 8g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 12g | Sodium: 339mg | Potassium: 762mg | Fiber: 13g | Sugar: 3g | Vitamin A: 963IU | Vitamin B1: 0.3mg | Vitamin B2: 0.3mg | Vitamin B3: 4mg | Vitamin B5: 2mg | Vitamin B6: 0.4mg | Vitamin C: 26mg | Vitamin E: 3mg | Vitamin K: 97ยตg | Calcium: 192mg | Iron: 6mg

Select your meal plan every day

thai mildly spiced mussels yoga diet

Thailand mildly spiced mussels

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Course: diner, Main Course
Cuisine: Asian, Thai
Diet: Yoga inspired diet, Low Calorie, Low Lactose
Keyword: mussels, spicy, thai
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 2
Calories: 749kcal

Ingredients

  • 1 kg mussels fresh and locally sourced
  • 5 pieces tomato
  • 1 piece lime
  • 4 pieces spring onions sliced
  • 2 cloves garlic fresh and finely chopped
  • 1 piece red chilli fresh
  • 6 tbsp coriander fresh and finely chopped
  • 4 pieces lemongrass
  • 2 tbsp peanut oil
  • 400 ml coconut milk
  • 0,5 tbsp fish sauce
  • 2 cm ginger

Instructions

  • Wash the mussels, discarding any mussels that arenโ€™t tightly closed.
  • Prepare the vegetables and herbs. Finely slice the spring onions, the garlic, ginger, coriander / cilandro stalks and red chilli. Keep the coriander / cilandro leaves seperate for the final step. Cut the tomato in quarter parts. Crack the lemongrass.
  • Start heating the pinda oil in a big sauce pan.
  • Add the spring onions, the garlic, ginger, coriander / cilandro stalks, red chilli, lemon grass to the sauce pan. Heat during 5 minutes.
  • Add the coconut milk, fish sauce and tomatoes and cook for 1 more minute.
  • Now add the mussels and steam the mussels during 5 more minutes.
  • Add in the last step the coriander / cilandro leaves and the lime juice to keep the maximum of vitamins and minerals in the recipe.

Notes

If you like spicy food, you could add more red chillis to this recipe.
500g mussels is the proposed portion for an adult.ย 
ย 

Nutrition

Calories: 749kcal | Carbohydrates: 22g | Protein: 35g | Fat: 61g | Saturated Fat: 40g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 10g | Cholesterol: 71mg | Sodium: 1112mg | Potassium: 1404mg | Fiber: 1g | Sugar: 2g | Vitamin A: 762IU | Vitamin B1: 0.5mg | Vitamin B2: 1mg | Vitamin B3: 6mg | Vitamin B5: 2mg | Vitamin B6: 0.4mg | Vitamin B12: 31ยตg | Vitamin C: 67mg | Vitamin E: 4mg | Vitamin K: 12ยตg | Calcium: 126mg | Iron: 17mg

Your daily personal food coach advise

Aioli with wholewheat flatbread

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Course: Appetizer, Side Dish, Snack
Cuisine: Mediterranean
Diet: Yoga inspired diet, Low Lactose, Vegetarian
Keyword: aioli
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 4
Calories: 423kcal

Ingredients

  • 3 cloves garlic freshly ground
  • 1 piece egg yolk
  • 0,5 tsp seasalt
  • 200 ml peanut oil
  • 2 pieces wholegrain flatbread

Instructions

  • Heat the oven for the flatbread.
  • Grind the fresh garlic.
  • Add the garlic to a beaker, and further add the egg yolk, the seasalt. Start mixing with a hand blender.
  • Add the flatbread to the oven during 5 minutes.
  • Add 40ml of the peanut oil, while continuing to mix with the hand blender.
  • Continue to mix with the hand blender until the sauce is thickening.
  • Add another 40ml of the peanut oil, while continuing to mix with the hand blender.
  • Continue to mix with the hand blender until the sauce is thickening.
  • Repeat this until all peanut oil has been added. The mixing will become more difficult but the result will be great with a very tasty and creamy aioli.
  • Take the flatbread out ot the oven and serve together with the ailoi. Enjoy!

Nutrition

Calories: 423kcal | Carbohydrates: 1g | Protein: 1g | Fat: 47g | Saturated Fat: 8g | Polyunsaturated Fat: 15g | Monounsaturated Fat: 22g | Cholesterol: 49mg | Sodium: 295mg | Potassium: 15mg | Fiber: 0.1g | Sugar: 0.1g | Vitamin A: 65IU | Vitamin B1: 0.02mg | Vitamin B2: 0.03mg | Vitamin B3: 0.03mg | Vitamin B5: 0.2mg | Vitamin B6: 0.04mg | Vitamin B12: 0.1ยตg | Vitamin C: 1mg | Vitamin D: 0.2ยตg | Vitamin E: 7mg | Vitamin K: 0.4ยตg | Calcium: 10mg | Iron: 0.2mg

Cook like a Yoga star chef

gratinated mussels italy apulia

Apulia gratinated mussels with herbs

Our appetizer when we cook mussels at home
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Course: Appetizer, Side Dish
Cuisine: French, Italian, Mediterranean
Diet: Yoga inspired diet, Low Lactose
Keyword: gratinated, herbs, mussels
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Calories: 276kcal
Author: Yogi

Ingredients

  • 1 kg mussels fresh and locally sourced
  • 40 g panko or breadcrumbs
  • 3 clove garlic pressed or finely chopped
  • 4 tbsp parsley fresh and finely chopped
  • 4 tbsp basil fresh and finely chopped
  • 2 tbsp oregano fresh and finely chopped
  • 1 tsp black pepper freshly ground
  • 1 tsp sea salt
  • 3 tbsp olive oil extra virgin
  • 1 dl dry white wine

Instructions

  • Wash the mussels thoroughly, discarding any that arenโ€™t tightly closed.
  • Preheat the oven at 180 degrees Celsius (356 degrees Fahrenheit).
  • Prepare a bowl for the herbs. Pick and finely chop the parsley leaves. Pick and finely chop the basil leaves.Pick the oregano leaves. Finely chop or press the garlic. Add these ingredients to a bowl. Add these herbs to the bowl and season with the pepper and seasalt. Add half of the olive oil to the bowl. Mix the tastes well and put aside in the fridge.
  • Add the mussels with the white wine to a wide saucepan. Steam the mussels for 10 minutes, or until they've all opened and are cooked. Discard any unopened mussels.
  • Remove the upper shell of the mussles and arrange the mussels on the oven dish.
  • Take the Herbs from the fridge and add to the mussels. Add the panko or breadcrumbs. Add the second half of the olive oil.
  • Now bake the mussels for 6 minutes in the oven.
  • Bon appetit!

Nutrition

Calories: 276kcal | Carbohydrates: 16g | Protein: 17g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 36mg | Sodium: 1024mg | Potassium: 521mg | Fiber: 2g | Sugar: 1g | Vitamin A: 692IU | Vitamin B1: 0.3mg | Vitamin B2: 0.3mg | Vitamin B3: 3mg | Vitamin B5: 1mg | Vitamin B6: 0.1mg | Vitamin B12: 15ยตg | Vitamin C: 17mg | Vitamin E: 3mg | Vitamin K: 98ยตg | Calcium: 109mg | Iron: 7mg

โ€œEat just enough food to practice yoga.โ€

.

Yogi

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