Coconut Flour: Gluten-Free High-Fiber Flour Alternative With Distinct Absorption & Mild Coconut Aroma

Made from defatted, dried coconut meat, coconut flour is ultra-absorbent, naturally gluten-free and rich in fiber (~10 g per 2 Tbsp) requiring recipe hydration & structure adjustments.

ProteinGluten-FreeIronFiber

Paneer: Fresh Non-Melting Indian Cheese Rich in Complete Protein & Calcium

Paneer is a fresh, acid-set, non-melting cheese supplying ~14–18 g complete protein and ~250–300 mg calcium per 100 g—versatile for curries, grills & high-protein vegetarian meals.

ZincWeight LossProteinGluten-FreeIron

Anchovies: Tiny Umami Powerhouse Rich in Omega-3, Calcium, Iron & Complete Protein

A single fillet concentrates EPA/DHA omega-3s, protein, calcium (if bone-in) and potent savory nucleotides—use sparingly to build depth in sauces, dressings and vegetable dishes.

VeganProteinGluten-FreeIronDairy-Free

TVP: 50 % Protein, Zero Fat — Vegan Meat from Soy Flour

Textured vegetable protein (TVP) is a shelf-stable soy product with 50 % protein and 0 % fat. It mimics ground meat after soaking, making it a top choice for plant-based diets.

ProteinHealthy FatsMagnesium

Pumpkin Seeds: Tiny Powerhouses of Protein & Magnesium

A ¼-cup handful delivers 7 g protein, 37 % DV magnesium and heart-healthy fats—perfect for salads, granola or pesto.

Protein

Protein Perfected: Daily Targets, Quality Scores & Timing for Muscle & Metabolism

Hit 30 g protein per meal using cheap staples like lentils and eggs—no expensive powders required.

ProteinHealthy FatsComplex Carbs

Macronutrients 101: Carbs, Protein & Fats Explained

Master the big three nutrients, nail your portions, and build a balanced plate in minutes.

Muscle GainProteinHealthy FatsComplex Carbs

Banana‑Oat Protein Smoothie: 5‑Minute Fuel for Muscle Gain

A 3:1 carb‑to‑protein blend powers your workout and jump‑starts recovery.