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 quick recipe here delivers the same protein density as the unrestricted collection. The speed constraint filtered out cooking time, not protein sources.
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272 of these recipes deliver 25 to 64g protein per meal. The research says your body uses all of it.
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14 stir-fries over rice create exactly that combination — soy sauce, grain, 15 minutes.
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Your body doesn't care whether you run, lift, or do both — it cares how hard you work. The tiny fat-loss advantage cardio has over weights comes from the fact that you're moving continuously instead of resting between sets. Match the effort and the difference disappears. Doing …
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The Creatine Shelf Has 30 Options. The Evidence Has One Answer.
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Researchers have tested low-carb against balanced diets in thousands of people, controlling for calories, tracking for up to two years, and even spending $8.2 million looking for a genetic match between people and diets. The result every time: the two approaches produce nearly …
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When scientists swapped sugar for other carbohydrates at the same calories across twelve controlled trials, body weight barely moved — 0.04 kg, roughly the weight of a yogurt lid. Sugar doesn't have a secret metabolic pathway that makes it uniquely fattening. But in the real …
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Adding viscous fiber like psyllium to your regular diet nudges body weight down without calorie counting — about a third of a kilogram across all the evidence, but closer to a kilogram if you stick with it past eight weeks. It works by making you feel fuller so you naturally eat …
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If you lift weights and want to build muscle, the research suggests eating about 1.6 grams of protein per kilogram of body weight each day. For someone weighing 80 kg, that is roughly 130 grams. Eating more than this did not produce additional muscle growth in the largest study …
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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.