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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Scientists looked at dozens of studies on women's muscles during menopause. Women do lose some muscle during this time — about 2.5% during perimenopause, 5.7% by postmenopause. But nobody can prove menopause actually causes it. The hormone everyone blames — estrogen — turns out …
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Soy sauce appears in more than half these recipes. The condiment that defines the cuisine is a measured iron rescue — and only the traditionally brewed version works.
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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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When you eat less to lose weight, your body burns slightly fewer calories than expected — scientists call this adaptive thermogenesis. Across 33 studies and over 2,500 people, the extra slowdown was about 30 to 100 calories per day for normal dieters. That is roughly the …
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138 of these 248 lunches deliver 25–64g protein per serving. Every gram gets used.
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Your 28g median quick lunch is fully used. No ceiling hit, no waste.
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Scientists looked at the fat question from three sides. A massive review of 37 studies found that how much fat you eat does not decide whether you gain or lose weight — that is about total calories. A body-scan study found that the type of fat matters more than the amount — …
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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, 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.