ingredients

Quinoa is a nutrient-rich, gluten-free seed that provides complete protein, fiber, and essential minerals like magnesium and iron. It supports healthy digestion, blood sugar control, and heart health while offering powerful antioxidants that reduce inflammation. Its low glycemic index makes it an excellent choice for a balanced diet.

Rice is a good source of carbohydrates, providing energy, along with small amounts of protein, B vitamins, and minerals like magnesium and phosphorus. It supports muscle and brain function and fiber-rich varieties contribute to digestive health, especially for those with dietary restrictions that support digestion and heart health.

Together rice and beans create a complete protein that provides all nine essential amino acids needed for optimal muscle development. This combination delivers all nine essential amino acids across the body needs but cannot produce on its own.

Pasta is a rich source of complex carbohydrates that provide long-lasting energy, helping support physical performance and brain function. It also offers B vitamins, antioxidants, and antioxidants that support digestive and heart health.

Beef is rich in high-quality protein, B vitamins, iron, zinc, and other minerals that support muscle growth, energy production, and immune function. It naturally provides all nine essential amino acids that the body cannot produce on its own, making it a complete protein source for repair and strength.

Chicken is a lean source of high-quality protein, B vitamins, phosphorus, and selenium that support muscle maintenance, metabolism, and immune health. It contains essential amino acids needed for tissue repair and hormone production, making it an excellent choice for overall strength.

Eggs are nutrient-dense, providing high-quality protein, healthy fats, vitamins A, D, E, and B12, and minerals like selenium and choline that support brain, eye, and immune health. They contain all nine essential amino acids, making them one of the best complete protein sources for growth and strength.

Tofu is a highly nutritious, low-calorie protein source that's excellent for muscle growth, heart health, and bone strength. It's naturally cholesterol-free and rich in iron and calcium, particularly strengthening women's health. Its isoflavone content may reduce inflammation, support hormone balance, and offer protection against disease.

Broccoli is a powerhouse vegetable, high in fiber, protein for a vegetable, antioxidants, and essential vitamins - all with very few calories. Loaded with protective plant compounds that can help reduce the risk of cancer, support detoxification, and improve metabolism.

Green beans are rich in anti-inflammatory flavonoids and polyphenols that support eye and brain health. Fiber rich, low-calorie vegetables that also provide plant-based antioxidants. They're especially good for heart health, blood sugar control, and digestive support.

Green peas are a powerhouse of fiber, plant protein, vitamins, and antioxidants. They support digestion, heart health, immunity, blood sugar balance, and bone health.

Carrots are especially prized for beta-carotene, which gives them their orange color and acts as a provitamin A antioxidant. They support eye health, immune function, and skin protection, while being naturally low in calories and sugar.

Black olives are low in calories and rich in healthy monounsaturated fats, vitamin E, iron, and antioxidants, supporting heart health, anti-inflammatory benefits, and overall cellular protection.

Bell peppers are packed with vitamin C, beta-carotene, fiber, and powerful antioxidants. They support immune health, skin, collagen, inflammation control, all while being crisp, colorful, and low in calories.

They contain are a high-fiber, high-protein, low-fat food that support heart health, digestion, blood sugar regulation, and immune function. They are also rich in antioxidants, especially anthocyanins - the same compounds found in blueberries.

Mushrooms are nutrient-dense, immune-supporting, and antioxidant-rich foods that are low in calories yet packed with selenium, potassium, and B vitamins. Many varieties are valuable for plant-based diets, gut health, and immune resistance.

Corn is a good source of antioxidants like lutein and zeaxanthin, which are linked to eye health and may help reduce the risk of macular degeneration.

Onions offer a variety of health benefits thanks to their rich content of antioxidants, vitamins, and anti-inflammatory compounds. They support heart health by helping to lower blood pressure and cholesterol, are aid in cancer prevention through their sulfur and flavonoid compounds, and contain prebiotics like inulin that feed beneficial gut bacteria. Onions also have mild antibacterial and anti antifungal properties that can contribute to overall immune support.

Tomatoes are rich in the powerful antioxidant lycopene, which has been associated linked to reduced risk of heart disease. Lycopene is particularly protective and is particularly protected and protected from sun damage.

Garlic is low in calories but rich in bioactive compounds, vitamins C and B6, manganese, and antioxidants, supporting immune function, heart health, and anti-inflammatory effects.