Honest food, sensible maths

What it does

You tell the planner roughly how many calories and how much protein you're after, how many times a day you like to eat, and anything you'd rather not eat. It then picks one meal for each slot from 44 recipes, aiming for your targets without going wildly over or under.

It's a starting point, not a prescription. Portion sizes are per serving and the numbers are sensible estimates, not lab results.

The numbers

• Protein target. A common guide for people training is roughly 1.6–2.2 g of protein per kilo of body weight per day. For most adults that lands somewhere between 100 g and 180 g.
• Calories. If you're maintaining weight, your target is roughly what you burn. For fat loss, a deficit of 300–500 kcal is typical.
• Macros on each recipe are per serving. Protein and carbs are 4 kcal per gram, fat is 9 — the little coloured bar shows that split.

How meals are chosen

1. Recipes are filtered by your diet and anything you've asked to avoid.
2. Each slot (breakfast, lunch, dinner, snack) is filled separately, so you never get three dinners.
3. The planner tries many combinations and keeps the one closest to your calorie and protein targets, favouring variety over repeats.
4. Don't like a meal? Swap it. Want a different day? Shuffle.

Allergens

Recipes list the common allergens they contain, and the filter will hide them. It is a guide only — always check the labels on what you actually buy, especially for sauces, stocks and bread.

Say hello

Recipe ideas, corrections, or a meal that came out badly? [email protected].