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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Every dinner here includes a fat source during cooking. The oil isn’t just for flavor.
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Your body burns extra calories breaking down protein compared to carbs or fat — somewhere around 20-30% of protein's calories get used up just digesting it. This happens at every meal, but it does not stack up into a permanent metabolism boost. And leaner, younger people get a …
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Every training program and fitness article says more sets means more muscle. For younger people, that's broadly true. But something changes in your sixties. When researchers pooled data from 151 clinical trials with over 6,000 adults aged 60 and older, they found the pattern …
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Scientists tracked hundreds of people's actual calorie burn using isotope-labeled water — the gold standard in metabolic measurement — over two decades. People were not moving less as obesity rates soared. The obesity epidemic happened because the food environment changed, not …
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Stress and Poor Sleep Hit Your Diet from Four Directions No Scale Can See
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Fourteen of 37 salmon recipes directly connect to this evidence — 38% of the pool. The fish delivers every nutrient the capsule promises, plus everything it structurally cannot carry.
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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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192 of these 375 dinners connect directly to this finding. 81 deliver 40g or more — the research says your body processes every gram.
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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, 129 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.