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
Your Carrots Had the Beta Carotene. Your Blood Got None.
Read the 60-second breakdown →
Researchers pooled every controlled trial ever done on carbs and muscle growth. Across 227 lifters in 11 studies, eating more carbs added zero measurable muscle compared to eating fewer carbs, as long as protein and total food were sufficient. The evidence is consistent but …
See the evidence →
When researchers pooled ten studies and had the same lifters test their max with and without caffeine, the caffeine group was measurably stronger. An umbrella review of nine more meta-analyses confirmed it. But the size of the effect sits right on the line between 'barely …
See the evidence →
Researchers searched through over 1,200 studies on magnesium and soreness, but only 4 met their quality standards. All 4 found that taking magnesium supplements (350–500mg daily) helped reduce soreness or protect muscles after exercise. That's promising, but 73 total …
See the evidence →
When you eat fewer calories to lose weight, your body has to get energy from somewhere — either from your fat stores or from your muscle tissue. Eating more protein during a cut tilts that balance toward burning fat and away from burning muscle. This was shown across 24 …
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 →
44% of this pool is tofu-based — not random, it’s the science-backed choice.
Browse this collection →
The word snack primes underestimation. 13 of 23 recipes include a FAQ asking whether the body can handle the protein in one sitting. The data says yes — without qualification.
Browse this collection →
110 of these 202 recipes connect to this claim. The most common question across the pool: can my body use this much protein in one meal?
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, 106 grounded claims and over 14 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.