Nutrition4 min readDr. Lama Al-Shammari
Why lupin is the strongest plant protein you haven’t heard of
When we think of plant protein, soy and lentils come to mind — while a small bean our tables have known for centuries is overlooked: lupin. Protein in peeled white lupin reaches about 40% of its dry weight — a figure that puts it at the top of legumes and makes it a real rival to industrial protein powders.
What sets lupin apart isn’t protein alone; it is naturally low in carbs and rich in fiber, giving it a low glycemic index and making it a smart choice for anyone watching blood sugar or following a lower-carb plan. After milling, its texture also adds softness and greater satiety to baked goods — without refined white flour.
In the New Me bakery, lupin flour goes into our daily bread — that’s why a piece of multi-seed bread carries 12.1g protein against only 5g net carbs.
The practical rule: if you want longer satiety and steadier energy through the first half of your day, swap white breakfast bread for a lupin-based option and notice the difference in hunger before lunch.
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Fitness5 min readAbdullah Al-Harbi
How many grams of protein do you really need after training?
The short answer most sports nutritionists agree on: about 0.3 to 0.4 grams per kilogram of body weight in the meal after training. For someone weighing 80 kg, that means roughly 25 to 32 grams — not much more, because the body doesn’t store surplus protein for muscle.
More important than a single meal is your daily total: the common muscle-building target ranges from 1.6 to 2.2 grams per kilogram per day, spread across 3 to 5 meals of similar size. Even distribution beats one huge meal at the end of the day.
A practical example from our products: two toast slices + two eggs after training ≈ 19g protein. Add a multi-seed bread piece (12.1g) to reach your target range.
Finally: the post-workout “golden hour” is less strict than rumor suggests — what matters is getting your protein meal within about two hours, and keeping the whole day dialed in. That’s exactly what the Protein+ plan does in New Me subscriptions.
See the muscle-building plan →
Lifestyle3 min readDr. Reem Al-Ghamdi
Plant omega-3: what a daily spoon of flax does for your heart
Flaxseeds are among the richest plant sources of alpha-linolenic acid (ALA), the plant form of omega-3. One tablespoon of ground flax gives you about 1.8 grams — covering the recommended daily need for most adults.
Many scientific reviews link regular flax intake with better heart-health markers such as blood pressure and lipid levels. Because the hard shell blocks absorption, the key rule: eat it ground — or baked into bread and crackers.
That’s why we grind flaxseeds fresh every dawn and fold them into our crackers and seed granola — omega-3 you eat, not swallow as pills.
Three easy ways to add it to your day: a sprinkle on yogurt or oats in the morning, flax crackers as an afternoon snack, or a seed-bread slice with dinner. Consistency matters more than quantity.
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BreakfastLupin toast with avocado and egg
Lupin toast with avocado and egg
15 min 320 kcal 21g protein 1 serving
Ingredients
- 1 New Me toast slice (or multi-seed bread)
- ½ ripe avocado
- 1 egg
- 1 tsp flaxseeds
- Lemon squeeze · salt · black pepper
Method
- Toast the slice until the edges crisp.
- Mash the avocado with lemon and salt and spread it on the toast.
- Soft-boil the egg (6 minutes) or fry it sunny-side up.
- Place the egg on the avocado and sprinkle flaxseeds and pepper.
- Serve right away — a complete breakfast in under 15 minutes.
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SnackGranola yogurt parfait with berries
Granola yogurt parfait with berries
10 min 280 kcal 14g protein 1 serving
Ingredients
- ½ cup New Me seed granola
- 1 cup Greek yogurt
- A handful of fresh berries (or strawberries)
- 1 tsp honey
Method
- In a glass cup, add a yogurt layer then a granola layer.
- Add a berry layer and repeat until the cup is full.
- Finish with berries, a sprinkle of granola, and a drizzle of honey.
- Serve cold — a perfect afternoon snack before training.
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LunchLupin quinoa salad with lemon
Lupin quinoa salad with lemon
20 min 410 kcal 24g protein 2 servings
Ingredients
- 1 cup ready peeled lupin
- ½ cup cooked quinoa
- Cucumber · cherry tomatoes · parsley
- Juice of 1 lemon + 2 tbsp olive oil
- Salt · cumin
Method
- Cook the quinoa and let it cool slightly.
- Chop the vegetables and add them to the lupin and quinoa in a wide bowl.
- Whisk lemon with oil, salt, and cumin and pour over.
- Toss and serve with zaatar crackers — a light, filling lunch.
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