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.
How many calories does your body actually burn?
Find out in 60 seconds
Frozen vegetables are just as nutritious as fresh for almost every nutrient scientists tested across eight common produce items. The one exception is beta-carotene — the orange pigment in carrots and spinach — which breaks down during months in the freezer. But the ‘fresh’ …
See the evidence →
The calorie ceiling concentrates fiber: assembly formats built on vegetables and legumes squeeze out calorie-dense ingredients while keeping the fiber-carrying base intact.
Browse this collection →
Your body does not care whether you run, lift, or do both — it cares how hard you work and how much you eat. Three large bodies of evidence looked at exercise from different angles and reached the same conclusion: the fat loss difference between any two exercise types is so …
See the evidence →
14 stir-fries over rice create exactly that combination — soy sauce, grain, 15 minutes.
Browse this collection →
Scientists looked at what happens to men's testosterone when they eat very little fat. Six older studies found it drops a bit — but only when fat went really low, like below 20% of all the food you eat. A bigger, newer study with more people couldn't find any drop at all. If you …
See the evidence →
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.
Browse this collection →
Quinoa is one of the few grains with all 9 essential amino acids. When 76% of recipes count the grain itself as a protein source, the question ‘is plant protein enough?’ gets a structural answer.
Browse this collection →
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, 149 grounded claims and over 22 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.