Recepty snadno

Healthy & fitness

Do you want to eat normally but a bit more “fit”?
Here you’ll find dishes with a reasonable amount of calories, more protein and less empty sugar.
They’re good when you’re working on your shape but don’t want to live on salads alone.
There are breakfasts, main courses and desserts that can be included in a balanced meal plan.

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approx. 5 minutes

Skyr bowl with banana, cocoa and peanut butter after training in under 5 minutes

Quick skyr bowl after training with banana, cocoa, oats and peanut butter, no cooking required.

about 30 minutes

Protein donut – a doughnut full of protein

Baked quark donuts with oats, protein and yogurt glaze as a sweet dinner or hearty snack.

approx. 5 minutes

Mango smoothie with orange and coconut milk in 5 minutes

Creamy mango smoothie with orange juice, coconut milk and banana, ready in the blender in minutes.

approx. 5 minutes

Blueberry protein shake with quark and oats in 5 minutes

Thick blueberry protein shake made from quark, milk, oats and banana, ready in the blender in minutes.

about 60 minutes

Apple bread pudding with curd cheese in one baking dish

Classic Czech bread pudding (žemlovka) with apples, quark, and cinnamon, baked simply in one dish.

approx. 45 minutes

Pineapple curd parfait with coconut, no baking

Light curd parfait with pineapple, coconut and sponge biscuits, prepared without an oven in jars.

approx. 45 minutes

Baked apples with curd and cinnamon from one baking dish

Simple baked apples filled with curd, cinnamon, raisins and nuts, ready in one baking dish in up to 45 minutes.

approx. 25 minutes

Milk rice with apples and cinnamon in 25 minutes

Creamy milk rice with grated apples, cinnamon and butter, cooked in one pot in 25 minutes.

approx. 20 minutes

No-bake cottage cheese bars with strawberries and ladyfingers chilled in the fridge

Refreshing cottage cheese bars with strawberries and ladyfingers that are simply layered in a pan and left to set in the fridge.

about 30 minutes

Egg muffins with cottage cheese, spinach and ham to pack

Savory egg muffins made from eggs, cottage cheese, spinach and ham, baked in a tin and suitable for breakfast or a packed lunch.

approx. 10 minutes

Cocoa curd cream with cherries without added sugar in 10 minutes

Quick cocoa cream from curd cheese, yogurt and unsweetened cherries, without added sugar and without cooking.

approx. 20 minutes

Chocolate fondants for two with raspberries in under 20 minutes

Small chocolate fondants with a liquid center and raspberries, baked in two ramekins with no lengthy prep.

about 80 minutes

Mini tiramisu cups with sponge fingers and coffee cream, no-bake

Quick tiramisu in glasses with mascarpone, coffee and sponge fingers, without eggs and without baking.

approx. 50 minutes, about 70 minutes

Halloween Pumpkin Biscuit Balls (No-Bake)

Simple balls made from sponge biscuits and pumpkin purée, shaped like little pumpkins without baking.

approx. 35 minutes

One-bowl pumpkin chocolate muffins

Moist pumpkin muffins with chocolate chunks, made in one bowl and baked in 25 minutes.

approx. 15 minutes

Quark parfait with oats and mixed berries after training

Quick quark parfait with oats, berries and honey, ready in 12 minutes as a filling post-workout snack.

approx. 5 minutes

Cocoa protein shake with banana and kefir in 5 minutes

Creamy cocoa protein shake made from kefir, banana and protein powder, unsweetened and ready in a blender in 5 minutes.

approx. 10 minutes

Mango yogurt parfait with lime and coconut

A quick mango parfait with yogurt, lime juice, and coconut. No cooking, ready in 10 minutes.

approx. 25 minutes

Baked pears with honey, nuts and yogurt

Simple baked pears with cinnamon, honey, walnuts and plain yogurt. Ready in half an hour.

approx. 45 minutes

Blueberry crumble with oat topping

A simple blueberry crumble with a crunchy oat streusel. Works with fresh or frozen blueberries.

approx. 20 min

Chia pudding with yogurt and raspberries, no added sugar

Creamy chia pudding with yogurt and raspberries without added sugar. Prepare it the night before and just take it from the fridge in the morning.

about 30 minutes

Cocoa banana muffins without milk and butter

Moist cocoa muffins without milk or butter, made in one bowl. A ripe banana sweetens the batter and keeps it soft.

25 min.

Chickpeas in the airfryer (crispy snack – 3 flavors)

Chickpeas in the airfryer – a crispy snack from a can ready in minutes. Just dry them well, roast briefly and season to taste. The recipe includes 3 flavors (smoked paprika, curry with lemon, garlic with herbs) and tips to make chickpeas really crispy without frying.

25 min.

Tuna spread with egg and cucumber (for open-faced sandwiches)

Tuna spread with egg and cucumber – a quick, creamy and fresh spread for open-faced sandwiches, rolls and toast. Ready in minutes from tuna, eggs, cucumbers and a simple dressing. Ideal for parties, New Year’s Eve or as a quick dinner when you want something savory without cooking.

30 min.

Baked fish sticks from fillet (homemade “fish sticks”)

Baked fillet fish sticks – homemade “fish sticks” without frying, ready in 30 minutes. Crispy coating, juicy fish inside and simple sheet-pan preparation. An ideal quick dinner for kids and adults that tastes better than store-bought fish sticks and lets you know exactly what’s in it.

20 min.

Tuna pasta with cream and garlic (quick recipe)

Tuna pasta with cream and garlic – a quick dish in 20 minutes from a few pantry ingredients. Creamy sauce, tuna, garlic and pasta in one pot/pan, ideal for dinner or a lunchbox. Just add some pasta water and you get a smooth sauce with no extra fuss.

25 min.

Trout in Butter with Caraway and Lemon (Czech Style)

Trout in butter with caraway and lemon – a quick Czech-style pan fish ready in half an hour. Tender flesh, fragrant butter with caraway, and bright lemon make a simple but delicious lunch or dinner that goes well with potatoes or a salad.

15 min.

Pan-seared salmon with lemon butter (under 15 minutes)

Pan-seared salmon with lemon butter – a quick recipe in under 15 minutes that tastes like restaurant fare. Crispy skin, juicy flesh and a simple lemon-herb butter sauce. An ideal light lunch or dinner when you want something really good without extra effort.

15 min.

Rice noodles with egg and vegetables (quick skillet)

Rice noodles with egg and vegetables – a quick skillet in under 15 minutes that will rescue dinner or a take‑away lunch. Rice noodles are ready in minutes, the vegetables stay slightly crisp, the egg adds protein, and a simple soy-and-lemon sauce gives the whole pan an "Asian" kick without complicated cooking.

30 min.

Chicken curry with rice – a quick Czech one-pan version

Chicken curry with rice – a quick Czech version in under 30 minutes. A mild creamy curry sauce made from cream, chicken, and vegetables that the whole family will enjoy and is great for a lunchbox the next day. A simple one-pan recipe when you want something fragrant without hunting for complicated ingredients.

25 min.

Protein pancakes with quark and fruit

Protein pancakes with quark and fruit – a café-style breakfast you can have ready in minutes at home. Oats, protein, quark and fruit provide a hefty dose of protein, so the pancakes will keep you full all morning while still giving you a relaxed, sweet breakfast.

15 min.

Tuna, Corn and Bean Salad – quick protein-packed dinner in a box

Tuna, corn and bean salad – simple, quick and surprisingly filling, full of protein and fiber. Just a few cans, some fresh veg and a yogurt dressing and you’ve got dinner, a packed lunch or a snack in minutes.

15 min.

Smoked mackerel fish spread

Smoked mackerel spread – creamy, easy and ready in minutes. Smoked mackerel, Lučina, yogurt, onion and lemon make a perfectly spreadable topping for bread, canapés and lunchboxes. A great way to add more fish to your diet without complicated cooking.

30 min.

Pangasius in the oven with lemon and herbs

Pangasius in the oven with lemon and herbs – a simple, light fish for weekdays or weekends. Just salt the fillets, drizzle with lemon, add butter and herbs, and let the oven do the work. It pairs well with potatoes, mash or a light salad and is suitable for complete beginners.

35 min.

Cod in butter with herbs and mashed potatoes

Cod in butter with herbs and mashed potatoes – a simple, light yet "restaurant-style" looking plate you can make in about half an hour. Tender white fish, fragrant herb butter and creamy homemade mash are an ideal combo for a quick lunch or a relaxed family dinner.

30 min.

Chicken skillet with vegetables and rice

Chicken skillet with vegetables and rice – a quick, balanced meal in under 30 minutes, suitable for dinner or a packed lunch. Juicy chicken, crisp vegetables, simple seasoning and rice that brings everything together. One pan, one pot, and you’re done.

15 min.

Spaghetti aglio e olio with garlic and chili

Spaghetti aglio e olio with garlic and chilli – ultra-fast pasta from a few ingredients, ready in 15 minutes. Garlic, olive oil, a bit of chilli and the pasta water combine into a simple sauce that coats every bite. The ideal dinner when you want something tasty but don’t want to spend the evening at the stove.

15 minutes

Homemade chickpea hummus – a creamy spread in minutes

Homemade chickpea hummus – a creamy, quick spread and dip you can make in minutes in a blender from a few basic ingredients. Chickpeas, tahini, lemon, garlic and olive oil come together into a versatile hummus you can spread on bread, serve with vegetables, or use in bowls and light dinners.

45 min.

Homemade ramen – a bowl full of bistro-style flavor

Homemade ramen – a simplified version of the Japanese soup where you make a quicker chicken broth, add noodles, an egg and vegetables, and in under an hour you have a full meal in one bowl. An ideal winter dinner that tastes like it’s from a bistro but is very easy to make at home.

25 min.

Banana pancakes – a quick sweet breakfast from one bowl

Banana pancakes – simple pancakes made from bananas, rolled oats, yogurt and eggs, all mixed in one bowl in minutes. A great sweet breakfast or packed snack for kids, students and adults when you want something quick, warm and just sweet enough.

30 min.

Lamb chops with rosemary and garlic – juicy lamb

Lamb chops with rosemary and garlic – juicy Mediterranean-style meat that you can have ready in minutes on the pan or grill. Just a simple marinade, a quick sear, a short rest and you’ll have restaurant-quality food on the plate, but prepared completely “easily” at home.

30 min.

Fitness pizza with oat crust – crispy base, high in protein

Fitness pizza made from oat dough – a lighter homemade pizza from oat flakes, Greek yogurt and an egg, topped with cheese, ham and vegetables. A simple recipe full of protein, ideal as a quick but nutritious post-workout dinner or packed for the next day.

10 min.

Carrot salad with orange and ginger – a fresh vitamin bomb

Carrot salad with orange and ginger – a fresh, slightly sweet and pleasantly spicy salad full of vitamin C that you can make without cooking in minutes. Great for breakfast, a snack or as a light side to a main dish or packed lunch.

45 min.

Kefir Gingerbread Cake without Eggs – moist “one-two” sheet cake

Kefir gingerbread without eggs – a simple mug-style sheet gingerbread you can make in one bowl with a few basic ingredients. Thanks to kefir it’s beautifully moist, lightly cocoa-flavored, scented with gingerbread spice, and great with coffee or as a snack for kids’ lunchboxes.

30 min.

Zucchini fritters in the air fryer – crispy and light without a liter of oil

Zucchini fritters in the air fryer – crispy vegetable fritters with rolled oats and cheese, prepared with minimal oil and no pan-frying. A great light dinner, warm snack, or meal-prep option that uses seasonal zucchini and is ready in minutes.

25 min.

Bruschette chips from baguette – crispy baked bite-sized toasts

Bruschette chips from a baguette – homemade crispy bread slices with garlic, olive oil and herbs, baked golden in the oven. Ideal as a quick savory treat for guests, a snack with wine or a base for tomato bruschetta and various dips, and a great way to use up older bread.

30 min.

Chicken nuggets in the airfryer with cheese dip

Chicken nuggets in the airfryer with cheese dip – juicy pieces of chicken in a crispy cheesy coating, made with minimal oil in the air fryer. Served with a simple homemade cheese dip from yogurt and herbs. A quick dinner, party snack, or packed lunch you can make in half an hour.

15 min.

Garlic spread from Lučina – a quick snack for open-faced sandwiches and toasts

Garlic spread from Lučina – quick, creamy and lighter than the classic version with lots of butter. Just Lučina, a bit of yogurt, garlic and herbs and you have a great spread for bread, toasts and open-faced sandwiches, ideal for a quick dinner or a snack box.

40 min.

Chicken steak with American potatoes in the air fryer

Chicken steak with American potatoes in the air fryer – juicy marinated chicken breast and crispy skin-on potatoes from a single appliance, with minimal oil and a very simple process. A quick, “fit” dinner that’s great to pack in a box after a workout.

45 min.

Fitness potato salad – a lighter version without tons of mayonnaise

Fitness potato salad without tons of mayonnaise – a lighter yogurt dressing, more vegetables and still full of potato salad flavor. Great with fish, with meat, or just as a light dinner or packed lunch.

Healthy & fitness

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