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Features

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Maximum Ingredients

What's the maximum number of ingredients you'd like in your recipes?

Customize weekly servings.

Edit Recipe Sections

Breakfast

Weight

5

A relative weight of servings.

At Least X Nutrients Per Recipe

6

A higher value will result in fewer recipes and decreased recipe variety.

Lunch

Weight

7

A relative weight of servings.

At Least X Nutrients Per Recipe

6

A higher value will result in fewer recipes and decreased recipe variety.

Dinner

Weight

7

A relative weight of servings.

At Least X Nutrients Per Recipe

6

A higher value will result in fewer recipes and decreased recipe variety.

Sides

Weight

4

A relative weight of servings.

At Least X Nutrients Per Recipe

6

A higher value will result in fewer recipes and decreased recipe variety.

Snacks

Weight

4

A relative weight of servings.

At Least X Nutrients Per Recipe

6

A higher value will result in fewer recipes and decreased recipe variety.

Dessert

Weight

0

A relative weight of servings.

At Least X Nutrients Per Recipe

6

A higher value will result in fewer recipes and decreased recipe variety.

Edit Family Members (1)

Person

Weight (kg)

75

Calories Per Day

2000

Person

Weight (kg)

75

Calories Per Day

2000

Person

Weight (kg)

75

Calories Per Day

2000

Person

Weight (kg)

75

Calories Per Day

2000

Person

Weight (kg)

75

Calories Per Day

2000

Person

Weight (kg)

75

Calories Per Day

2000

Person

Weight (kg)

75

Calories Per Day

2000

Person

Weight (kg)

75

Calories Per Day

2000

Person

Weight (kg)

75

Calories Per Day

2000

Person

Weight (kg)

75

Calories Per Day

2000

Recipes are chosen from equipment you have access to.

Cooking Equipment

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Recipes that require equipment you don't have will be excluded from your meal plan.

Allergens

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Optional health and cooking tips.

Footnotes

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Ingredient Order

What order should ingredients be listed in a recipe?

Number of Footnotes (Top)

0

Footnote types that are shown above each workout: Custom.

Number of Footnotes (Bottom)

2

Footnote types that are shown below each workout: Cooking Tips, Ingredient Tips, Health Tips, Health Facts, Cooking Motivation, Cooking Affirmations, Mindfulness, Good Vibes.

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Name

Notes

Default Measure

Grams Per Measure

Grams Per Cup

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Category

Allergens

Calories (1000-1100 / Kcal)

Measure

Fats (20-35% / Person)

Measure

Saturated Fats (TUL=10% / Person)

Measure

Unsaturated Fats (TUL=20% / Person)

Measure

Monounsaturated Fats (TUL=10% / Person)

Measure

Polyunsaturated Fats (TUL=10% / Person)

Measure

Trans Fats (TUL=1% / Person)

Measure

Dietary Cholesterol ( / Person)

Measure

Sodium (1500-2300mg / Person)

Measure

Potassium (RDA=3500mg / Person)

Measure

Carbohydrates (45-65% / Person)

Measure

Net Carbohydrates (RDA=130g / Person)

Measure

Dietary Fiber (RDA=25g / Kcal)

Measure

Sugar (6-12% / Person)

Monosaccharides: Glucose, Fructose; Disaccharides: Sucrose, Maltose, Lactose.

Measure

Proteins (10-35% / Person)

Measure

Lithium (1-25g / Person)

Measure

Choline (500-3500mg / Person)

Measure

Betaine (500-3500mg / Person)

Measure

Histidine (0.5-10g / Person)

Measure

Isoleucine (0.5-10g / Person)

Measure

Leucine (0.5-10g / Person)

Measure

Lysine (0.5-10g / Person)

Measure

Methionine (0.5-10g / Person)

Measure

Phenylalanine (0.5-10g / Person)

Measure

Threonine (0.5-10g / Person)

Measure

Tryptophan (0.5-10g / Person)

Measure

Valine (0.5-10g / Person)

Measure

Glycine (0.5-10g / Person)

Measure

Arginine (0.5-10g / Person)

Measure

Flavanoids (1-10mg / Person)

Measure

Non-provitamin A Carotenoids (10-100mg / Person)

Lycopene.

Measure

Phenolic Acids (1-10mg / Person)

Measure

Polyphenols (1-10mg / Person)

Flavonoids, Phenolic acids, Polyphenolic amides, Stilbenoids (Resveratrol).

Measure

Oligosaccharides (RDA=1g / Person)

Measure

Starch (RDA=130g / Person)

Complex Sugars: Starch, Glycogen, Cellulose.

Measure

Insoluble Fiber (RDA=15g / Kcal)

Measure

Soluble Fiber (RDA=10g / Kcal)

Measure

Omega 3 (TUL=10% / Person)

Measure

Omega 6 (TUL=10% / Person)

Measure

Boron (2-20mg / Person)

Measure

Calcium (RDA=750mg / Person)

Measure

Chloride (RDA=800mg / Person)

Measure

Chromium (RDA=35mcg / Person)

Measure

Copper (RDA=900mcg / Person)

Measure

Fluoride (2.5-10mg / Person)

Measure

Iodine (RDA=150mcg / Person)

Measure

Iron (8-45mg / Person)

Measure

Magnesium (RDA=400mg / Person)

Measure

Manganese (RDA=2.3mg / Person)

Measure

Molybdenum (RDA=45mcg / Person)

Measure

Phosphorus (RDA=700mg / Person)

Measure

Selenium (55-400mcg / Person)

Measure

Sulfur (RDA=850mg / Person)

Measure

Vanadium (20-1000mcg / Person)

Measure

Zinc (RDA=10mg / Person)

Measure

Alpha Carotene (10-100mg / Person)

24 mcg of alpha-carotene is 1 mcg of vitamin A.

Measure

Beta Carotene (10-100mg / Person)

12 mcg of beta-carotene is 1 mcg of vitamin A.

Measure

Carotenoids (10-100mg / Person)

Measure

Provitamin A Carotenoids (10-100mg / Person)

Alpha-carotene and beta-carotene.

Measure

Retinol (900-3000mcg / Person)

1 mcg of retinol is 1 mcg of vitamin A.

Measure

Vitamin A (900-3000mcg / Person)

Measure

Vitamin B1 (Thiamine) (RDA=1.2mg / Person)

Measure

Vitamin B12 (Cobalamin) (RDA=2.4mcg / Person)

Measure

Vitamin B2 (Riboflavin) (RDA=1.3mg / Person)

Measure

Vitamin B3 (Niacin) (RDA=16mg / Person)

Measure

Vitamin B5 (Pantothenic Acid) (RDA=5mg / Person)

Measure

Vitamin B6 (Pyridoxine) (RDA=1.3mg / Person)

Measure

Vitamin B7 (Biotin) (RDA=30mcg / Person)

Measure

Vitamin B9 (Folate) (RDA=400mcg / Person)

Use the DFE (dietary folate equivalent) value.

Measure

Vitamin C (Ascorbic Acid) (RDA=90mg / Person)

Measure

Vitamin D (Calciferol) (20-100mcg / Person)

Measure

Vitamin D2 (Ergocalciferol) (20-100mcg / Person)

Measure

Vitamin D3 (Cholecalciferol) (20-100mcg / Person)

Measure

Vitamin E (Alpha-Tocopherol) (RDA=15mg / Person)

Measure

Vitamin K (Phylloquinone, Menadione) (RDA=90mcg / Person)

Measure

Vitamin K1 (Phylloquinone) (RDA=90mcg / Person)

Measure

Vitamin K2 (Menadione) (RDA=90mcg / Person)

Measure

Current Feast

Sunday, 30 March 2025

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Thursday, 27 March 2025

Thursday, 20 March 2025

Sunday, 09 March 2025

Sunday, 02 March 2025

Sunday, 23 February 2025

Wednesday, 19 February 2025

Monday, 10 February 2025

Customize how much each nutrient is being consumed. Recipes are automatically adjusted to remove nutritional imbalances.

Weekly Nutritional Targets

12 week rolling average

Calories

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Carbs

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Sodium

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Fats

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Net Carbs

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Oligosaccharides

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Starch

▼

Dietary Fiber

▼

Insoluble Fiber

▼

Soluble Fiber

▼

Sugar

▼

Calcium

▼

Chloride

▼

Chromium

▼

Copper

▼

Iodine

▼

Magnesium

▼

Manganese

▼

Molybdenum

▼

Phosphorus

▼

Potassium

▼

Sulfur

▼

Zinc

▼

Vitamin B1

▼

Vitamin B12

▼

Vitamin B2

▼

Vitamin B3

▼

Vitamin B5

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Vitamin B6

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Vitamin B7

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Vitamin B9

▼

Vitamin C

▼

Vitamin E

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Vitamin K

▼

Vitamin K1

▼

Vitamin K2

▼

Iron

▼

Proteins

▼

Fluoride

▼

Retinol

▼

Vitamin A

▼

Vitamin D

▼

Vitamin D2

▼

Vitamin D3

▼

Betaine

▼

Choline

▼

Selenium

▼

Flavanoids

▼

Non-provitamin A Carotenoids

▼

Phenolic Acids

▼

Polyphenols

▼

Boron

▼

Alpha Carotene

▼

Beta Carotene

▼

Carotenoids

▼

Provitamin A Carotenoids

▼

Histidine

▼

Isoleucine

▼

Leucine

▼

Lysine

▼

Methionine

▼

Phenylalanine

▼

Threonine

▼

Tryptophan

▼

Valine

▼

Glycine

▼

Arginine

▼

Lithium

▼

Vanadium

▼

Dietary Cholesterol

▼

Saturated Fats

▼

Trans Fats

▼

Monounsaturated Fats

▼

Unsaturated Fats

▼

Omega 3

▼

Omega 6

▼

Polyunsaturated Fats

▼

All

▼

Recipes are being automatically adjusted to match your nutritional targets.

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