Recipe Library
Balanced, nourishing recipes designed to support your health, energy and overall wellbeing.
Practical, real-life meals and snacks that reflect the same philosophy as all inflow-wellness services — no complicated rules, just wholesome food that helps you feel your best.
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Blueberry Banana Protein Smoothie Bowl
Thick, creamy and packed with protein — a nourishing bowl to start the day.
23g protein · Prep 10 min
Cacao Coconut Energy Balls
No-bake protein-rich energy balls — ideal for a quick snack that sustains energy.
8g protein per ball · Prep 10 min
Warming Cinnamon Banana Protein Oats
Creamy, warming oats loaded with protein and the natural sweetness of banana.
21g protein · Prep 5 min
Mango Coconut Chia Protein Pudding
Tropical layers of creamy chia pudding topped with fresh mango puree and coconut.
18g protein · Prep 15 min
Pan-Seared Salmon with Roasted Summer Veggies
Perfectly seared salmon over golden roasted vegetables — a light, protein-rich dinner.
42g protein · Prep 15 min
Power Green Smoothie
Creamy, nutrient-dense green smoothie with avocado, ginger and vanilla protein.
26g protein · Prep 10 min
Spiced Baked Chicken Thighs with Roasted Veggies
Crispy paprika-spiced chicken thighs alongside golden sweet potato, broccoli and edamame.
38g protein · Prep 20 min
Garlic Herb Baked Zucchini Fries
Crispy oven-baked zucchini fries with garlic, oregano and thyme — a light, satisfying snack.
Serves 4 · 35 minutes
Easy Herby Sausages
Simple, herb-packed beef sausages — great for meal prep and ready in under 20 minutes.
Serves 8 · 20 minutes
Chicken, Avocado & Cucumber Salad
A fresh, vibrant salad with honey-mustard glazed chicken, avocado and a creamy garlic dressing.
Serves 4 · 25 minutes
Cottage Cheese & Basil Filled Omelette
Light, protein-rich omelettes filled with fresh basil cottage cheese and cherry tomatoes.
Serves 4 · 20 minutes
Protein Cottage Cheese Pancakes
Fluffy, high-protein pancakes made with cottage cheese — serve with yogurt, honey and berries.
Serves 4 · 20 minutes
The Best Sweetcorn Fritters
Golden buckwheat sweetcorn fritters with coriander and lemon — crispy outside, tender inside.
Makes 8 · 30 minutes
Baked Salmon & Warm Quinoa Salad
Oven-baked salmon served over warm quinoa with stir-fried peppers, sugar snap peas and fresh herbs.
33g protein · 25 minutes
Easy Banana & Strawberry Cake
A naturally sweetened banana cake topped with fresh strawberries — wholesome and satisfying.
Serves 16 · 1 hr 10 min
Ferrero Rocher Energy Balls
Rich hazelnut and cocoa energy balls with a whole hazelnut centre — ready in 10 minutes.
Serves 12 · 10 minutes
Protein Strawberry Muffins
Light, high-protein muffins with fresh strawberries and dark chocolate — perfect for meal prep.
6g protein · 35 minutes
Plant-Based Crème Brulee
A dairy-free crème brulee made with coconut milk and vanilla — silky, caramelised and elegant.
Serves 4 · 1 hr 10 min
Yogurt & Peanut Butter Protein Fluff
Three-ingredient protein fluff that whips up in 5 minutes — serve with banana, granola or berries.
16g protein · 5 minutes
Baked Quinoa Chicken Nuggets
Crispy baked nuggets coated in quinoa and Parmesan — a healthier high-protein crowd pleaser.
31g protein · 45 minutes
Grilled Veg Salad with Tuna, Mint & Pistachio
Chargrilled zucchini and asparagus with tuna in a zingy mint dressing and crunchy pistachios.
17g protein · 20 minutes
High Protein Chicken Salad
A vibrant Asian-style slaw with sliced chicken breast and a creamy tahini dressing.
40g protein · 25 minutes
Easy Salmon Spring Rolls
Pan-fried rice paper rolls filled with fresh salmon and coriander — served with tamari.
12g protein · 15 minutes
Sesame Ginger Beef Stir Fry with Zoodles
Lean beef stir-fried in a sesame-ginger tamari sauce and served over spiralized zucchini.
23g protein · 15 minutes
Jerk Chicken Coconut Cauliflower Rice
Jerk-spiced chicken breast on creamy coconut cauliflower rice — bold flavours, light carbs.
28g protein · 30 minutes