personalized nutrition

meal plans built for your body

customized weekly meal plans based on your goals, your stats, and your taste. every recipe scaled to your exact calorie and protein targets.

free recipes

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4/10

Pistachio Carbonara

35 min anti-inflammatory

1450 cal 62g protein 78g carbs 98g fat →

8/10

Apple Cheddar Steak Salad

40 min muscle buildingenergy boost

712 cal 51g protein 28g carbs 45g fat →

6/10

Breakfast Sausage, Mozzarella and Sun-Dried Tomato Omelette

15 min muscle building

535 cal 35g protein 6g carbs 42g fat →

featured recipes

10/10

Heal Me Chicken Soup

55 min muscle buildinggut friendly

820 cal 55g protein 75g carbs 30g fat →

10/10

Hot Maple Butternut Squash & Chicken Salad Bowl

50 min weight lossmuscle building

700 cal 62g protein 52g carbs 28g fat →

10/10

Greek Style Loaded Sweet Potato & Herby Chicken

60 min weight lossmuscle building

758 cal 46g protein 72g carbs 20g fat →

10/10

Lemon-Herb Yogurt Chicken

85 min weight lossmuscle building

453 cal 61g protein 8g carbs 19g fat →

10/10

Cuban Pollo a la Plancha with Roasted Sweet Potato

45 min weight lossmuscle building

610 cal 54g protein 55g carbs 18g fat →

10/10

Homemade Apple Pie Granola (Sugar-Free)

50 min weight lossgut friendly

175 cal 4g protein 20g carbs 9g fat →

10/10

Korean Spinach (Sigeumchi Namul)

10 min weight lossgut friendly

65 cal 3g protein 4g carbs 4g fat →

9/10

Chicken & Apricot Kofta Prep Bowls

40 min weight lossmuscle building

725 cal 54g protein 62g carbs 28g fat →

9/10

Simple Thai-Inspired Grilled Fish

45 min muscle buildinggut friendly

875 cal 42g protein 75g carbs 45g fat →

9/10

Ishikari Nabe (Salmon and Vegetable Hot Pot)

30 min muscle buildinggut friendly

1050 cal 70g protein 90g carbs 42g fat →

Italian

9/10

Hearty Minestrone with Pancetta

50 min gut friendlyenergy boost

575 cal 28g protein 65g carbs 22g fat →

9/10

Italian Minestrone Soup

55 min weight lossgut friendly

600 cal 30g protein 95g carbs 10g fat →

9/10

Lemon Chicken & Star Pasta Soup

40 min weight lossmuscle building

470 cal 52g protein 32g carbs 14g fat →

9/10

One-Pan Puttanesca Cod with Olive Oil Garlic Bread

50 min muscle buildinggut friendly

620 cal 48g protein 42g carbs 30g fat →

8/10

Pistachio Tiramisu Oats

12 min weight lossmuscle building

280 cal 22g protein 32g carbs 8g fat →

8/10

Tiramisu Overnight Oats

10 min weight lossgut friendly

385 cal 18g protein 52g carbs 10g fat →

8/10

Garlic Parmesan Chicken with Ultimate Crispy Roast Potatoes

75 min muscle buildingenergy boost

720 cal 48g protein 52g carbs 36g fat →

8/10

Tuscan White Bean & Sausage Soup

55 min muscle buildinggut friendly

805 cal 42g protein 52g carbs 46g fat →

8/10

Grilled Caprese Chicken with Roasted Potatoes

85 min muscle buildingenergy boost

780 cal 62g protein 48g carbs 36g fat →

8/10

Autumn Roasted Chicken Panzanella Salad

40 min muscle buildingenergy boost

940 cal 68g protein 75g carbs 42g fat →

Japanese

9/10

Mom's Authentic Saikyo Miso Salmon

45 min muscle buildinggut friendly

1000 cal 58g protein 85g carbs 42g fat →

9/10

Matcha Yoghurt Bowl

8 min gut friendlyenergy boost

580 cal 18g protein 78g carbs 20g fat →

9/10

Miso Baked Salmon with Grilled Spring Onions

30 min muscle buildingenergy boost

545 cal 45g protein 18g carbs 32g fat →

9/10

Summer Miso Marinated Sea Bass with Radish Pesto Rice

65 min muscle buildinggut friendly

520 cal 38g protein 48g carbs 20g fat →

9/10

Green Apple Matcha Chia Bircher

7 min gut friendlyenergy boost

530 cal 26g protein 52g carbs 24g fat →

8/10

Karaage-Marinated Oyakodon

45 min muscle buildingenergy boost

620 cal 58g protein 38g carbs 24g fat →

8/10

Torinita Don (Chicken and Scallion Rice Bowl)

31 min muscle buildingenergy boost

909 cal 58g protein 93g carbs 30g fat →

8/10

Negi Tama Buta (Green Onion & Egg Pork Stir-fry)

20 min muscle buildingenergy boost

845 cal 68g protein 42g carbs 38g fat →

8/10

Beef and Egg Stir-fry with Scallions and Pak Choi

20 min muscle buildingenergy boost

985 cal 80g protein 28g carbs 54g fat →

8/10

Reverse-Seared Garlic Onion Chicken

70 min muscle buildingenergy boost

450 cal 45g protein 12g carbs 22g fat →

Korean

9/10

Pa Dak Jeon (Korean Chicken Green Onion Crispy Pancake)

20 min weight lossmuscle building

565 cal 55g protein 35g carbs 20g fat →

9/10

Korean Style Crispy Chicken Burger

60 min weight lossmuscle building

751 cal 67g protein 74g carbs 19g fat →

9/10

Korean Spicy Cucumber Salad (Oi Muchim)

15 min weight lossgut friendly

50 cal 1g protein 8g carbs 1g fat →

9/10

Rice Cooker One-Pot Bibimbap with Lean Beef

55 min muscle buildinggut friendly

1282 cal 70g protein 145g carbs 34g fat →

8/10

Ground Beef Bibimbap with Pak Choi

35 min muscle buildinggut friendly

952 cal 62g protein 78g carbs 40g fat →

8/10

Gochujang Coconut Poached Salmon with White Rice

35 min muscle buildinggut friendly

920 cal 58g protein 65g carbs 48g fat →

7/10

Dakgalbi (Korean Spicy Stir-Fried Chicken)

52 min muscle buildingenergy boost

780 cal 58g protein 32g carbs 46g fat →

7/10

Elevated Dakgalbi with Pak Choi

42 min muscle buildingenergy boost

520 cal 45g protein 35g carbs 22g fat →

7/10

Hot Honey Gochujang Chicken

45 min muscle building

685 cal 52g protein 18g carbs 45g fat →

7/10

Dak Bulgogi

65 min muscle buildingenergy boost

635 cal 52g protein 38g carbs 28g fat →

Chinese

9/10

Bang Bang Chicken Salad

30 min weight lossmuscle building

638 cal 60g protein 21g carbs 36g fat →

9/10

Viral Steamed Dumpling Lasagna

65 min weight lossmuscle building

610 cal 55g protein 35g carbs 22g fat →

9/10

Steamed Whole Fish, Chinese Style

35 min muscle buildingenergy boost

550 cal 45g protein 5g carbs 38g fat →

8/10

Salmon Egg Fried Rice (三文魚炒飯)

28 min muscle buildingenergy boost

1050 cal 66g protein 110g carbs 38g fat →

8/10

Honey-Roasted Cumin Chicken with Sesame Rice

75 min muscle buildingenergy boost

1050 cal 50g protein 95g carbs 48g fat →

8/10

Chinese Takeaway-Style Chicken and Sweetcorn Soup

30 min weight lossmuscle building

1160 cal 95g protein 128g carbs 27g fat →

7/10

Scallion Beef Stir Fry

45 min muscle building

485 cal 51g protein 18g carbs 23g fat →

7/10

Cumin Lamb (孜然羊肉)

30 min muscle building

627 cal 46g protein 22g carbs 39g fat →

7/10

Steamed Ginger Spring Onion Fish

17 min muscle buildingskin health

400 cal 32g protein 5g carbs 28g fat →

7/10

Hainanese Chicken Rice

65 min muscle buildingenergy boost

980 cal 52g protein 75g carbs 52g fat →

Mediterranean

9/10

Avocado-Cucumber & Dill Crunch (Savory)

7 min weight lossgut friendly

540 cal 24g protein 32g carbs 36g fat →

9/10

Crispy Chicken & Kale Salad with Tzatziki Dressing

35 min muscle buildinggut friendly

815 cal 55g protein 40g carbs 44g fat →

9/10

BBQ Sea Bass with Charred Chilli & Garlic Courgettes

50 min weight lossmuscle building

680 cal 52g protein 14g carbs 48g fat →

9/10

Easy & Tasty Baked Dorado

34 min weight lossmuscle building

520 cal 52g protein 16g carbs 26g fat →

9/10

Lemon Herb Roast Spatchcock Chicken with Sweet Potato, Kale & Grape Vinaigrette

80 min muscle buildinggut friendly

780 cal 62g protein 45g carbs 38g fat →

9/10

Lemon Herb Grilled Chicken

35 min weight lossmuscle building

285 cal 48g protein 4g carbs 8g fat →

9/10

Grilled Chilean Sea Bass with Spicy Green Sauce and Fennel Slaw

40 min weight lossmuscle building

480 cal 42g protein 12g carbs 30g fat →

9/10

Easy Orange Chicken & Roasted Root Vegetables

150 min muscle buildinggut friendly

855 cal 52g protein 58g carbs 45g fat →

9/10

Grilled Chicken & Harissa Chickpea Power Bowls

35 min weight lossmuscle building

405 cal 36g protein 25g carbs 18g fat →

8/10

Honey Harissa Grilled Peach Salad

75 min muscle buildingenergy boost

650 cal 48g protein 52g carbs 28g fat →

Vietnamese

9/10

Crunchy Vietnamese Chicken Salad (Gỏi Gà)

70 min weight lossmuscle building

520 cal 45g protein 22g carbs 28g fat →

9/10

Lemongrass Chicken with Herb Salad

30 min weight lossmuscle building

495 cal 52g protein 8g carbs 28g fat →

8/10

Lemongrass & Turmeric Shredded Chicken Noodle Bowl

40 min muscle buildinggut friendly

685 cal 58g protein 62g carbs 22g fat →

8/10

Bánh Mì Bò Nướng (Sirloin Edition)

95 min muscle buildingenergy boost

880 cal 65g protein 82g carbs 30g fat →

8/10

Lemongrass Chicken Vermicelli Bowl (Bún Gà Nướng)

65 min muscle buildinggut friendly

950 cal 58g protein 112g carbs 28g fat →

8/10

Bun Cha - Vietnamese Pork Patties with Noodle Salad

25 min gut friendlyenergy boost

725 cal 32g protein 82g carbs 28g fat →

8/10

Vietnamese Phở Gà (Chicken Pho)

210 min muscle buildinggut friendly

850 cal 70g protein 78g carbs 25g fat →

8/10

Oxtail Pho (Phở Bò)

210 min muscle buildinggut friendly

438 cal 42g protein 8g carbs 26g fat →

7/10

Vietnamese Shrimp & Pork Meatball Noodle Soup (Bánh Canh)

60 min muscle buildingenergy boost

1150 cal 62g protein 95g carbs 52g fat →

7/10

Miến Gà (Vietnamese Chicken Glass Noodle Soup)

90 min muscle buildinggut friendly

1100 cal 68g protein 85g carbs 52g fat →

American

9/10

Seattle-Style Roast Salmon with Sweet Potato & Roasted Pak Choi

60 min muscle buildinggut friendly

710 cal 46g protein 52g carbs 36g fat →

9/10

Honey Mustard Salmon

25 min muscle buildingenergy boost

450 cal 46g protein 22g carbs 18g fat →

9/10

Grilled Peach & Balsamic Chicken Salad

50 min muscle buildingskin health

834 cal 49g protein 38g carbs 52g fat →

9/10

Lemon Pepper Chicken, Sweet Potato Fries & Smoked Garlic Aioli

45 min muscle buildingenergy boost

1080 cal 64g protein 87g carbs 52g fat →

9/10

Baked Tarragon-Chile Salmon with Roasted Sweet Potatoes

60 min muscle buildinggut friendly

750 cal 55g protein 65g carbs 30g fat →

9/10

Pan-Seared Herb Chicken with Mom's Classic Mashed Potatoes

45 min muscle buildingenergy boost

750 cal 52g protein 55g carbs 35g fat →

8/10

Grilled Peach Steak Summer Salad

30 min muscle buildingenergy boost

1000 cal 58g protein 32g carbs 70g fat →

8/10

Loaded Steak Salad with Buffalo Yogurt Dressing

30 min weight lossmuscle building

575 cal 60g protein 28g carbs 26g fat →

8/10

Espresso-Banana Tiramisu Bowl

5 min energy boost

510 cal 26g protein 50g carbs 22g fat →

8/10

Chopped Salad with Steak

60 min weight lossmuscle building

565 cal 40g protein 35g carbs 32g fat →

Greek

9/10

Greek Lemon Chicken with Potatoes

95 min muscle buildinggut friendly

910 cal 56g protein 52g carbs 54g fat →

9/10

Greek Chicken Thighs with Feta Slaw

30 min muscle buildinggut friendly

889 cal 57g protein 26g carbs 63g fat →

9/10

Avgolemono Soup

55 min muscle buildingenergy boost

800 cal 68g protein 48g carbs 34g fat →

8/10

Greek Chicken Bowl with Homemade Tzatziki

30 min weight lossmuscle building

550 cal 42g protein 35g carbs 28g fat →

8/10

Keftedes Meatballs in Tomato Sauce

90 min muscle buildingenergy boost

1150 cal 55g protein 85g carbs 62g fat →

8/10

Greek Biftekia with Lemon Roasted Potatoes & Maroulosalata

110 min muscle buildingenergy boost

1285 cal 62g protein 68g carbs 82g fat →

7/10

Soutzoukakia Smyrneika (Spiced Meatballs in Tomato Sauce)

85 min muscle buildingenergy boost

1215 cal 55g protein 80g carbs 72g fat →

7/10

Greek Marinated Lamb Cutlets with Sugar Snap Pea Salad

30 min muscle buildingenergy boost

485 cal 42g protein 8g carbs 32g fat →

7/10

Greek Meatballs (Keftedes) with Traditional Tzatziki

40 min muscle buildingenergy boost

1355 cal 68g protein 82g carbs 78g fat →

6/10

Greek Chicken and Fries

60 min muscle buildingenergy boost

1000 cal 68g protein 78g carbs 48g fat →

Thai

9/10

Heal Me Thai Butternut Soup

45 min weight lossmuscle building

740 cal 58g protein 70g carbs 25g fat →

8/10

Thai Chicken Burgers with Mango Slaw & Spicy Yoghurt Sauce

35 min muscle building

758 cal 68g protein 55g carbs 32g fat →

8/10

Beef Vermicelli Bowl with Thai Sweet Chilli Fusion

35 min muscle buildingenergy boost

1125 cal 60g protein 100g carbs 48g fat →

8/10

Thai-Inspired Coconut Poached Fish

30 min muscle buildingenergy boost

520 cal 48g protein 18g carbs 28g fat →

8/10

Simple Green Curry Salmon with Bok Choy

25 min muscle buildingenergy boost

850 cal 58g protein 52g carbs 48g fat →

8/10

Crying Tiger Thai Steak Salad

45 min muscle buildingenergy boost

658 cal 52g protein 32g carbs 36g fat →

8/10

Thai-Inspired Grilled Fish with Coconut-Lime Rice & Asian Slaw

45 min energy boost

875 cal 43g protein 90g carbs 32g fat →

8/10

Pad Kra Pao (Thai Holy Basil Stir-Fry)

35 min muscle buildingenergy boost

960 cal 52g protein 85g carbs 48g fat →

8/10

Nam Tok / Thai Waterfall Beef

90 min weight lossmuscle building

734 cal 60g protein 33g carbs 38g fat →

7/10

Coconut Prawn Curry

40 min muscle building

520 cal 55g protein 22g carbs 24g fat →

French

8/10

Healthier Biscoff & Raspberry Overnight Oats

14 min gut friendlyenergy boost

475 cal 12g protein 58g carbs 20g fat →

8/10

Brie, Sun-Dried Tomato & Caramelized Onion Stuffed Chicken

60 min muscle buildingenergy boost

680 cal 58g protein 48g carbs 28g fat →

7/10

Honey Balsamic Chicken with Goat Cheese Mash & Roasted Carrots

90 min muscle buildingenergy boost

985 cal 54g protein 78g carbs 50g fat →

7/10

Ham, Gruyère, and Mushroom Omelette

13 min muscle building

470 cal 35g protein 4g carbs 35g fat →

7/10

High-Protein Biscoff Layered Oats

10 min muscle buildingenergy boost

385 cal 32g protein 38g carbs 10g fat →

6/10

Coq Au Vin Traditional

90 min muscle building

545 cal 48g protein 12g carbs 28g fat →

Indulgence

5/10

Oven-Fried Filipino Crispy Chicken or Pork

60 min muscle building

725 cal 55g protein 45g carbs 32g fat →

5/10

Butadon (Pork Donburi)

25 min muscle buildingenergy boost

684 cal 48g protein 74g carbs 20g fat →

5/10

Spicy Sausage Pasta with Cream and Peas

45 min anti-inflammatory

1020 cal 44g protein 88g carbs 52g fat →

5/10

Poulet et Frites with Peppercorn Cream Sauce

65 min muscle building

625 cal 48g protein 4g carbs 46g fat →

5/10

Peri Peri Chicken with Peri Peri Fries

95 min muscle building

920 cal 52g protein 68g carbs 48g fat →

5/10

Bacon, Brie and Fig Jam Toast

10 min

420 cal 20g protein 28g carbs 26g fat →

5/10

Prosciutto, Fig Jam, and Sunny-Side-Up Egg Toast

8 min

330 cal 15g protein 30g carbs 16g fat →

5/10

Yangzhou-Style Chinese Fried Rice

40 min muscle buildingenergy boost

1175 cal 65g protein 102g carbs 55g fat →

5/10

Double Cooked Pork (Hui Guo Rou)

55 min

520 cal 22g protein 8g carbs 44g fat →

5/10

Typhoon Shelter Shrimp

50 min muscle buildingenergy boost

1180 cal 68g protein 145g carbs 35g fat →