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 10 trials covering 354 athletes and found that vitamin D pills raised blood levels dramatically but didn't make them significantly stronger overall. The one exception was leg extension strength, but that finding came from only two small studies and has no …
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Researchers pooled the 11 controlled trials their search found on carbs and muscle growth. Across about 227 participants, eating more carbs added no significant muscle compared to eating fewer carbs, with protein matched. The evidence is consistent but still young — only 11 …
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44% of this pool is tofu-based — not random, it’s the science-backed choice.
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Three of four analyses — a 19-author position stand, and a review and a meta-analysis co-written by two of its authors — rank what you eat across the entire day above when you eat it around your workout; the fourth, a 2025 trial in ten male cyclists, did not compare the two. The …
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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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A 2025 review pooled 17 trials that gave people soy protein or milk protein in matched amounts and found no difference in muscle mass. Other plant proteins — rice, oat, potato and chia — gave less muscle than animal protein in the 5 trials that tested them, and so did …
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192 of these 375 dinners connect directly to this finding. 81 deliver 40g or more; in that study, very little of the 100g dose was burned for energy.
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The 80/20 Rule Has No Source. Here’s What the Numbers Actually Are.
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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, 154 grounded claims and over 23 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.