Recipes With Receipts
Macro Friendly Recipes for One
825+ recipes. Not a family recipe divided by four — every meal here is portioned for one plate, one sitting. The typical recipe takes about 15 minutes and delivers 28 grams of protein. Every macro grounded in peer-reviewed research across 66 evidence-backed collections.
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Researchers pooled data from 23 studies and 525 people to check whether drinking protein right after training builds more muscle than eating it at any other time. At first it looked like timing helped — but once they accounted for the fact that the timing groups were simply …
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77% of the 15-minute recipes in this collection hit 20g+ protein. Quick vegetarian cooking does not mean compromised protein.
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The Chickpea Lost Half Its Glycemic Index When It Became Hummus
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19 of 50 recipes contain starch that changes structure overnight in the fridge.
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Researchers checked every ingredient in 50 testosterone booster products against the medical literature. Three out of four ingredients had zero evidence of raising testosterone, and one in ten had data suggesting they might lower it. Even fenugreek, which does raise testosterone …
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Most fiber — including the supplements and 'high-fiber' products filling pharmacy shelves — does not independently suppress appetite. Only five specific types consistently worked in research: the kind found in oats, barley, rye, and lupin beans. The fiber you feel filling your …
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Nearly half this pool's recipes connect to this finding. The most-asked turkey FAQ has a grounded answer.
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14 of 66 dinners use olive oil as the cooking medium. The sauté temperature matters, but even hot stir-fry doesn’t zero out the benefit.
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Scientists looked at 49 studies on over 31,000 people to figure out what separates people who keep weight off from people who regain it. It turned out that things like your age, gender, and how many times you've dieted before don't predict anything. What predicts success is …
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About this collection
Every recipe here is portioned for one person. Not a family recipe divided by four — a meal built for a single plate with macros that belong to the serving you actually eat.
That makes this a macro friendly recipe collection in a way most aren't. When a recipe shows 32g protein, that number sits above a threshold identified by a 49-RCT meta-analysis on muscle protein synthesis. When it shows 12g fiber, that tracks against intervention data on satiety and fat loss. The macros are calculated, but they are also contextualized — grounded in the research that explains why the number matters.
Underneath the nutrition data, each recipe connects to the evidence library. A chickpea curry links to a fiber and satiety trial. A salmon bowl links to an omega-3 dose-response analysis. A stir-fry with garlic and soy sauce connects to iron absorption research. Across the full collection, 136 grounded claims and over 18 evidence summaries trace ingredient pairings and nutrient interactions back to peer-reviewed studies with published citations, sample sizes, and P-values.
Every recipe is built for one. Premium members scale any meal to feed a household — same macros per person, same evidence connections.
Filter by protein, calories, diet, cuisine, ingredient, or prep time. Every recipe includes an audio narration of the science behind its key ingredients.