The Zemiam catalog
Everyday recipes, with their calories and macros
These are the recipes none of the four diet labels covers. The catalog promises nothing on that front, and that is the only thing setting them apart: the four families below each carry a claim the database checks recipe by recipe.
Everyday recipes in the catalog: 60 recipes, 160 to 903 kcal per serving, 2.2 to 69.9 g of protein.
- Breakfast
- 11
- Lunch
- 14
- Dinner
- 26
- Snack
- 9
All 60 everyday recipes
Grilled chicken with rice and greens509 kcal · 425 g
Roasted salmon with green beans and lemon371 kcal · 300 g
Lentil salad with tomato and red onion322 kcal · 298 g
Mushroom omelet250 kcal · 200 g
Pasta with tomato sauce and basil496 kcal · 339 g
Beef patty with mashed potatoes and green beans386 kcal · 400 g
Steamed cod with quinoa and broccoli452 kcal · 405 g
Beef stir-fry with peppers and rice557 kcal · 376 g
Chicken salad with avocado and cherry tomatoes340 kcal · 265 g
Leek, carrot and potato soup160 kcal · 304 g
Chili con carne426 kcal · 435 g
Chickpea curry with basmati rice578 kcal · 428 g
Zucchini gratin with cheese223 kcal · 345 g
Turkey cutlet with sweet potato and spinach392 kcal · 435 g
Oat porridge with banana and almonds442 kcal · 345 g
Scrambled eggs with whole wheat bread341 kcal · 180 g
Fromage blanc with muesli and raspberries292 kcal · 250 g
Yogurt with honey and walnuts202 kcal · 150 g
Apple with peanut butter210 kcal · 170 g
Hard-boiled egg with carrots and hummus261 kcal · 220 g
Buttered toast with jam and a glass of milk512 kcal · 325 g
Croissant with yogurt and banana423 kcal · 290 g
Soft-boiled eggs with toast soldiers358 kcal · 170 g
Muesli with milk and banana390 kcal · 340 g
Pancakes with maple syrup455 kcal · 220 g
Greek yogurt with granola, blueberries and honey399 kcal · 260 g
Avocado toast with egg and cherry tomatoes363 kcal · 225 g
Hot chocolate with buttered toast443 kcal · 340 g
Homemade margherita pizza850 kcal · 372 g
Homemade burger with oven-roasted potatoes676 kcal · 470 g
Homemade beef lasagna690 kcal · 480 g
Croque monsieur with green salad478 kcal · 200 g
Spaghetti bolognese680 kcal · 505 g
Roast chicken with oven fries and green beans714 kcal · 410 g
Raclette with potatoes and ham649 kcal · 450 g
Homemade chicken kebab with white sauce499 kcal · 380 g
Chicken wrap with fresh vegetables391 kcal · 275 g
Pasta salad with tuna and sweet corn569 kcal · 388 g
Fried rice with eggs and peas575 kcal · 395 g
Ham and cheese omelet with salad556 kcal · 270 g
Banana with dark chocolate squares206 kcal · 120 g
Applesauce with butter biscuits220 kcal · 125 g
Whole wheat bread with emmental206 kcal · 70 g
Crepes with sugar440 kcal · 245 g
Almonds, walnuts and dried apricots301 kcal · 65 g
Banana and blueberry smoothie244 kcal · 405 g
Quinoa salad with chicken, cucumber and feta552 kcal · 413 g
Pan bagnat with tuna536 kcal · 308 g
Ham and butter baguette with pickles528 kcal · 215 g
Potato salad with eggs and pickles370 kcal · 473 g
Pasta with pesto and chicken597 kcal · 375 g
Quiche lorraine with green salad536 kcal · 230 g
French onion soup511 kcal · 705 g
Minestrone409 kcal · 528 g
Pot-au-feu beef and vegetable stew431 kcal · 560 g
Beef bourguignon with potatoes703 kcal · 690 g
Veal blanquette with rice903 kcal · 545 g
Tartiflette866 kcal · 560 g
Beef and mashed potato bake with salad577 kcal · 485 g
Sausages with lentils606 kcal · 405 g
The other families in the catalog
These numbers read against a whole day. The calorie calculator gives the daily need and the share that goes to protein, carbs and fat, with no account and no sign-up.
Nutrition values calculated from the “Anses. 2025. Table de composition nutritionnelle des aliments Ciqual” (Licence Ouverte 2.0). The estimates are calculations based on that table, not ANSES data.