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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The soffritto — garlic in olive oil before tomatoes — is the foundation of Italian cooking. It is also, independently, the exact technique that absorption research validates for lycopene bioavailability.
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When researchers tested whether bad sleep lowers testosterone, they got different answers depending on how bad the sleep was. One famous study found a big drop from five-hour nights — roughly what happens over a decade of aging. But when later researchers pooled all the studies …
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Running low on iron doesn't just make you tired — it measurably slows you down. Four independent analyses covering over 2,400 athletes found that low iron stores reduce endurance by up to 19%, even when blood tests say everything is fine. Fixing it takes about 100 mg of …
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Researchers combined 78 studies to test whether your period affects your workout. The difference they found was smaller than the weight of a barbell collar. When they only looked at the well-designed studies, the difference went to zero. Even your metabolism barely changes — …
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How Many Sets Build Muscle? It Depends How You Count Them
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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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A Bigger Dinner Changed Body Temperature. Sleep Didn’t Budge.
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A study gave young adults who hadn't been lifting regularly either ibuprofen or low-dose aspirin while they trained for eight weeks. The ibuprofen group's muscles grew about half as much, even though their workouts looked identical. But a newer study in experienced lifters found …
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25 of 50 bowls connect to this claim. 84% deliver 10g+ fiber. The bowl format produces fiber density structurally through grain + legume + vegetable layering.
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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, 120 grounded claims and over 16 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.