15 recipes
3,49 €Animal-Based
Fifteen substantial recipes for an active context. Animal foods provide the protein anchor; fruit, potatoes, rice and sourdough provide practical energy.
Meat · Eggs · Dairy · Fruit · Potatoes · Honey
Explore the bookMPSANO Recipes
A practical cookbook built from the MPSANO nutrition framework.
Thirty complete recipes across two curated books. Exact quantities, calculated macros, scalable servings and direct cooking instructions—without recipe-blog filler.
15 recipes
3,49 €Mediterranean Longevity
Fifteen high-protein Mediterranean recipes. Longevity describes the dietary pattern and culinary theme—not a promise made by one meal.
Fish · Seafood · Olive Oil · Cheese · Fruit · Traditional Foods
Explore the bookAll recipes
Find the meal you need.
Search titles, main ingredients and useful tags. Each book remains organized into breakfast, lunch and dinner, and snacks.
30 recipes
MPSANO · Recipe photography pendingSteak & Egg Breakfast HashDevelopment placeholder · final food image requires owner approval
Breakfast · 40 min
Steak & Egg Breakfast Hash
Seared sirloin, crisp potatoes and eggs in one substantial skillet.
920 kcal66 g protein
Open recipe MPSANO · Recipe photography pendingHoney-Banana Cottage Cheese PancakesDevelopment placeholder · final food image requires owner approval
Breakfast · 25 min
Honey-Banana Cottage Cheese Pancakes
A high-protein pancake batter with cottage cheese, banana and a measured honey finish.
600 kcal33 g protein
Open recipe MPSANO · Recipe photography pendingGreek Yogurt, Berries & Honey Performance BowlDevelopment placeholder · final food image requires owner approval
Breakfast · 8 min
Greek Yogurt, Berries & Honey Performance Bowl
Greek yogurt, cottage cheese, berries, banana and honey with no powdered protein.
680 kcal54 g protein
Open recipe MPSANO · Recipe photography pendingEggs, Sourdough, Cheese & Fruit BreakfastDevelopment placeholder · final food image requires owner approval
Breakfast · 18 min
Eggs, Sourdough, Cheese & Fruit Breakfast
Soft scrambled eggs, toasted sourdough, mature cheese and fresh orange.
940 kcal50 g protein
Open recipe MPSANO · Recipe photography pendingBeef, Egg & Sweet Potato Breakfast BowlDevelopment placeholder · final food image requires owner approval
Breakfast · 37 min
Beef, Egg & Sweet Potato Breakfast Bowl
Crisp sweet potato with ground beef, eggs and avocado.
950 kcal56 g protein
Open recipe MPSANO · Recipe photography pendingCrispy Beef & Potato BowlDevelopment placeholder · final food image requires owner approval
Lunch & Dinner · 42 min
Crispy Beef & Potato Bowl
Deeply browned beef, crisp potatoes and a cool garlic-yogurt sauce.
930 kcal69 g protein
Open recipe MPSANO · Recipe photography pendingSteak, Sweet Potato & Pineapple PlateDevelopment placeholder · final food image requires owner approval
Lunch & Dinner · 42 min
Steak, Sweet Potato & Pineapple Plate
Seared steak with roasted sweet potato and sharp, fresh pineapple.
1020 kcal58 g protein
Open recipe MPSANO · Recipe photography pendingGarlic Butter Salmon & Crispy PotatoesDevelopment placeholder · final food image requires owner approval
Lunch & Dinner · 40 min
Garlic Butter Salmon & Crispy Potatoes
Oven-roasted salmon and potatoes finished with garlic, lemon and cultured dairy.
990 kcal70 g protein
Open recipe MPSANO · Recipe photography pendingHoney-Lime Beef Rice BowlDevelopment placeholder · final food image requires owner approval
Lunch & Dinner · 34 min
Honey-Lime Beef Rice Bowl
Browned beef, white rice and pineapple with a restrained honey-lime glaze.
980 kcal58 g protein
Open recipe MPSANO · Recipe photography pendingDouble Beef Sourdough Cheeseburger & Potato WedgesDevelopment placeholder · final food image requires owner approval
Lunch & Dinner · 45 min
Double Beef Sourdough Cheeseburger & Potato Wedges
Two thin beef patties, sourdough, cheddar and oven wedges—built without a packaged sauce.
970 kcal64 g protein
Open recipe MPSANO · Recipe photography pendingGreek Yogurt, Berry & Honey BowlDevelopment placeholder · final food image requires owner approval
Snacks · 5 min
Greek Yogurt, Berry & Honey Bowl
A fast cultured-dairy snack with berries, dates and honey.
430 kcal32 g protein
Open recipe MPSANO · Recipe photography pendingBanana Milk Recovery ShakeDevelopment placeholder · final food image requires owner approval
Snacks · 5 min
Banana Milk Recovery Shake
Milk, Greek yogurt, banana and honey blended into a simple post-training drink.
480 kcal28 g protein
Open recipe MPSANO · Recipe photography pendingCottage Cheese, Pineapple & Honey BowlDevelopment placeholder · final food image requires owner approval
Snacks · 6 min
Cottage Cheese, Pineapple & Honey Bowl
High-protein cottage cheese with pineapple, honey and lime.
460 kcal33 g protein
Open recipe MPSANO · Recipe photography pendingEgg, Cheese & Fruit Protein PlateDevelopment placeholder · final food image requires owner approval
Snacks · 15 min
Egg, Cheese & Fruit Protein Plate
Boiled eggs, mature cheese, orange and grapes for a portable whole-food snack.
540 kcal31 g protein
Open recipe MPSANO · Recipe photography pendingHomemade Berry Frozen YogurtDevelopment placeholder · final food image requires owner approval
Snacks · 10 min
Homemade Berry Frozen Yogurt
A spoonable frozen yogurt made from Greek yogurt, berries, banana and honey.
310 kcal22 g protein
Open recipe MPSANO · Recipe photography pendingGreek Yogurt, Fig, Berry & Honey BowlDevelopment placeholder · final food image requires owner approval
Breakfast · 7 min
Greek Yogurt, Fig, Berry & Honey Bowl
Cultured dairy, fresh figs, berries, oats and honey in a substantial Mediterranean breakfast.
770 kcal50 g protein
Open recipe MPSANO · Recipe photography pendingMediterranean Eggs with Feta, Tomato & SourdoughDevelopment placeholder · final food image requires owner approval
Breakfast · 24 min
Mediterranean Eggs with Feta, Tomato & Sourdough
Eggs cooked with tomato, feta and oregano, served with crisp sourdough.
900 kcal49 g protein
Open recipe MPSANO · Recipe photography pendingRicotta, Fruit & Honey SourdoughDevelopment placeholder · final food image requires owner approval
Breakfast · 13 min
Ricotta, Fruit & Honey Sourdough
Toasted sourdough with ricotta, berries, orange and honey.
980 kcal42 g protein
Open recipe MPSANO · Recipe photography pendingEgg, Halloumi & Roasted Potato Breakfast PlateDevelopment placeholder · final food image requires owner approval
Breakfast · 40 min
Egg, Halloumi & Roasted Potato Breakfast Plate
Roasted potatoes, browned halloumi, eggs, tomato and citrus.
940 kcal47 g protein
Open recipe MPSANO · Recipe photography pendingGreek Yogurt Banana Pancakes with Citrus FruitDevelopment placeholder · final food image requires owner approval
Breakfast · 26 min
Greek Yogurt Banana Pancakes with Citrus Fruit
Tender yogurt pancakes with banana, orange and a small honey finish.
650 kcal33 g protein
Open recipe MPSANO · Recipe photography pendingLemon Garlic Salmon, Potatoes & Yogurt SauceDevelopment placeholder · final food image requires owner approval
Lunch & Dinner · 42 min
Lemon Garlic Salmon, Potatoes & Yogurt Sauce
Roasted salmon and potatoes with lemon, garlic, dill and cool yogurt.
1030 kcal69 g protein
Open recipe MPSANO · Recipe photography pendingMediterranean Prawn Rice BowlDevelopment placeholder · final food image requires owner approval
Lunch & Dinner · 37 min
Mediterranean Prawn Rice Bowl
Garlic prawns, tomato, pepper, olives and rice with lemon-herb yogurt.
960 kcal86 g protein
Open recipe MPSANO · Recipe photography pendingSea Bass with Roasted Potatoes, Tomato & OlivesDevelopment placeholder · final food image requires owner approval
Lunch & Dinner · 42 min
Sea Bass with Roasted Potatoes, Tomato & Olives
Crisp-skinned sea bass with potatoes, blistered tomatoes and olives.
870 kcal66 g protein
Open recipe MPSANO · Recipe photography pendingBeef Kofta, Yogurt, Rice & Mediterranean Fruit PlateDevelopment placeholder · final food image requires owner approval
Lunch & Dinner · 38 min
Beef Kofta, Yogurt, Rice & Mediterranean Fruit Plate
Cumin-spiced beef kofta with rice, garlic yogurt and citrus-grape salad.
1130 kcal71 g protein
Open recipe MPSANO · Recipe photography pendingSeafood Tomato Rice with Prawns, Mussels & SquidDevelopment placeholder · final food image requires owner approval
Lunch & Dinner · 50 min
Seafood Tomato Rice with Prawns, Mussels & Squid
A one-pan tomato rice with three seafood textures, paprika and lemon.
950 kcal79 g protein
Open recipe MPSANO · Recipe photography pendingGreek Yogurt, Figs & HoneyDevelopment placeholder · final food image requires owner approval
Snacks · 5 min
Greek Yogurt, Figs & Honey
A compact cultured-dairy snack with fresh figs, honey and cinnamon.
480 kcal32 g protein
Open recipe MPSANO · Recipe photography pendingMozzarella, Tomato, Olive & Fruit PlateDevelopment placeholder · final food image requires owner approval
Snacks · 8 min
Mozzarella, Tomato, Olive & Fruit Plate
Mozzarella, ripe tomato, olives, orange and sourdough in a no-cook plate.
750 kcal38 g protein
Open recipe MPSANO · Recipe photography pendingRicotta, Berries & HoneyDevelopment placeholder · final food image requires owner approval
Snacks · 9 min
Ricotta, Berries & Honey
Creamy ricotta with berries, honey and crisp sourdough.
690 kcal33 g protein
Open recipe MPSANO · Recipe photography pendingKefir Berry Recovery SmoothieDevelopment placeholder · final food image requires owner approval
Snacks · 5 min
Kefir Berry Recovery Smoothie
Kefir, Greek yogurt, berries, banana and honey blended cold.
520 kcal32 g protein
Open recipe MPSANO · Recipe photography pendingHalloumi, Grapes & Citrus Snack PlateDevelopment placeholder · final food image requires owner approval
Snacks · 13 min
Halloumi, Grapes & Citrus Snack Plate
Warm halloumi with grapes, orange, cucumber and a small piece of sourdough.
720 kcal32 g protein
Open recipe Reference context
Substantial, not universal.
Portions are designed as a practical starting point for an active, high-output audience. They do not mean every person needs 3,000 kcal or the same protein intake.
Scale servings and use the + Energy or Leaner variation according to your actual appetite, training, body-size context and goals. Recipes provide general nutrition information, not medical nutrition therapy.