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
If you lift weights, eating more protein helps you gain lean mass, and the largest analysis of its time estimated that the extra gains stop at about 1.6 grams per kilogram of body weight a day: about 130 grams for someone weighing 80 kg. That cutoff is uncertain. Its range runs …
See the evidence →
The median lunch here gets 55% of its calories from fat. This Cochrane review of 57,000 people explains why that split does not determine weight gain.
Browse this collection →
81% of these dinners use garlic or onion. 95 recipes pair them with a plant iron source. The pan is doing iron science every time.
Browse this collection →
When people who already lift trained with a coach, their squat went up more than when they did the same plan without one. In six studies pooled together, bodies changed about the same with or without a coach, and lifters who trained without a coach's help and finished still got …
See the evidence →
When your diet is low in protein, your body keeps pushing you to eat more food until it gets enough. This happens automatically through hunger hormones, not because of weak willpower. The catch is that heavily processed food can partly block this system, meaning you overeat …
See the evidence →
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 →
9 curry recipes mention turmeric absorption in tips. Curry powder in oil is the default first step — the format itself delivers the 44x mechanism.
Browse this collection →
Ice baths genuinely reduce soreness for a day or two, but the same cooling that numbs the pain also suppresses the signals your muscles need to grow — and an 8-study meta-analysis puts the probability of that trade-off at 95.7%. Sauna doesn't reduce soreness at all (warm water …
See the evidence →
Your Gym Playlist Works. On a Target You Never Measured.
Read the 60-second breakdown →
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.