Astras is a club — your personal AI wellness assistant. This page explains what’s in the recipe catalog, how to find what fits your day, and which plan opens it. The recipes themselves live in the app.
What’s in the Astras recipe catalog
| Category | Dishes | Calories per serving | Protein per serving | Recipe |
|---|---|---|---|---|
| Breakfast | 35 | 300–750 | 9–58 g | ingredients + steps |
| Lunch | 20 | 390–540 | 12–38 g | ingredients + steps |
| Dinner | 20 | 300–440 | 12–36 g | ingredients + steps |
| Snacks | 30 | 5–230 | 0–24 g | ingredients only |
| Desserts | 20 | 90–240 | 1–24 g | ingredients + steps |
Every dish has a photo, and every name, ingredient list and recipe is available in all eight app languages: English, Spanish, French, German, Italian, Turkish, Russian and Ukrainian. The Astras team adds and updates dishes on the server, so new ones appear without an app update.
Healthy recipes with calories and macros: what a dish card shows
- a photo of the dish;
- the name and a calorie pill, for example “230 cal”;
- the ingredients, mostly in grams, sometimes in cups or spoons;
- protein, fat and carbs in grams, as three colored tags;
- tap the card: numbered steps (one to four short ones) and a note on the idea behind the dish.
At the top of each category, Astras shows the calorie target for that meal from your own daily target — for example, about 25% of the day for breakfast and 35% for lunch. So you see not only “this dish is 340 cal” but also how it fits your plan for the day. Your daily target comes from the same formula as our free calorie and macro calculator.
High-protein recipes
- 51 dishes with 25 g of protein or more per serving: 21 breakfasts, 13 lunches and 17 dinners.
- 22 dishes with at least 30 g of protein and no more than 450 cal: 1 breakfast, 5 lunches and 16 dinners — the closest match to “low calorie, high protein”.
- 15 bigger breakfasts, 540–750 cal with 31–58 g of protein, for active days and the “Build muscle” goal — for example, Chicken Quinoa Bowl with Egg: 610 cal, 58 g protein.
- Protein desserts built on cottage cheese — Cottage Cheese Bake with Berries has 230 cal and 24 g protein.
If you want to know how much protein you need, the calculator shows your daily grams for your goal and activity level; in the app the same numbers appear on the calorie card.
Meals under 400 calories
- 38 breakfasts, lunches and dinners at 400 cal or less: 20 breakfasts, 3 lunches and 15 dinners. Every dinner in the catalog is between 300 and 440 cal.
- 17 main dishes with 15 g of carbs or less — mostly egg breakfasts and fish or poultry dinners.
- Every snack is 230 cal or less and every dessert 240 or less.
Two examples: Steamed Cod with Broccoli and Garlic — 340 cal and 34 g of protein; Omelet with Turkey, Spinach and Feta — 370 cal, 32 g of protein and 6 g of carbs.
Healthy breakfast ideas
There are 35 breakfasts. Twenty are lighter, 300–400 cal: omelets and a frittata, eggs with avocado or fish, Greek yogurt and cottage cheese bowls, oatmeal and buckwheat porridge, quinoa bowls, a chia pudding and a smoothie bowl. Fifteen are bigger, 540–750 cal with 31–58 g of protein: eggs with meat, poultry or fish, plus potatoes, legumes, grains or bread. Pick by the number that fits your morning, not by a rule.
Lunch, dinner, snacks and desserts
- Lunch (20 dishes, 390–540 cal): salads and bowls with chicken, turkey, salmon, tuna, shrimp, lentils, chickpeas or quinoa, plus a lentil soup.
- Dinner (20 dishes, 300–440 cal): mostly fish, seafood, chicken, turkey or lean beef, baked, steamed or braised with vegetables; also two vegetable dishes with lentils or quinoa and two soups.
- Snacks (30): yogurt, cottage cheese, nuts, fruit, hummus, eggs and more, with ingredients and numbers but no steps; eight are coffee and cocoa drinks, so you can see what a latte adds to the day.
- Desserts (20, 90–240 cal): built on cottage cheese, Greek yogurt, fruit, oats and nuts, mostly sweetened with fruit, dates or a little honey — for example, Chocolate Avocado Mousse at 210 cal.
Recipes for weight loss: what we can honestly say
No recipe makes you lose weight by itself, and Astras doesn’t promise that it will. It puts the numbers side by side — each dish, the target for that meal and your daily target — and you decide what to cook.
When you’ve eaten a dish, log it on Home — snap the plate or say what you ate with the AI calorie counter. The recipe isn’t logged automatically, because a recipe is an idea, not proof of what you ate.
“Ideas for the day” from Karina
On the Nutrition tab, “Ideas for the day” shows five rows — Breakfast, Lunch, Snack, Dinner and Dessert — each with one dish, its photo and calories. The picks change every day, and a row can be pinned to a favorite. Tap a row to open the whole category: every dish with its photo, calories and macros. Tap a dish to see the ingredients and steps.
In the chat you can ask Karina AI “what’s for breakfast?”, “something with chicken” or “another option”. Karina AI picks a dish from the same catalog, says honestly when nothing matches every ingredient, and offers three more to choose from — in any of the eight languages. It’s a search through the catalog, not a recipe the AI makes up on the spot.
The catalog is picked by Karina — Karyna Trygubchak, the founder of Astras — and the Astras team. Karina also posts about food in the Astras club.
Where to find recipes in Astras, and which plan
- Where: Nutrition tab → “Ideas for the day” → tap a meal.
- Without a plan: you see today’s picks; opening the dishes and recipes is part of the Start plan and higher.
- Karina AI chat (including dish suggestions): Plus and higher.
- Free for everyone: your daily calorie and macro targets, the history of what you logged, and the food guide with protein, carbs and fat per 100 g (3.5 oz).
Plans start from $4.99/month — see pricing. Astras runs on iPhone, Android and the web. There are no ads in the app, we don’t sell your data for money (if you allow ad measurement, California law counts it as “sharing” and a “sale”), and export and account deletion are built in.