Nutrition Targets
Know your numbers.
No AI, no black box - a transparent formula: calories from bodyweight and activity, protein at 0.8g per pound, fiber at 14g per 1,000 calories. Honest numbers you can actually hit.
Daily calories
2810
Protein target
150g
Fiber target
39g
A day that gets you there
Straight from the recipe library - this combination lands at 146g protein, 19g fiber and 1340 kcal before sides and snacks.
Greek Yogurt Power Bowl
The fastest 38 grams of protein you'll eat all week. Assemble it in the time it takes the kettle to boil.
Slow-Cooker Pulled Chicken
Ten minutes of effort in the morning, a mountain of pulled chicken by pickup time. Sandwiches, bowls, wraps - it does all of it.
Sheet-Pan Chicken & Veg
Everything on one tray, into the oven, and you're free for 25 minutes. The weeknight dinner that runs itself.
Cottage Cheese Ranch Dip
Blitz cottage cheese with ranch seasoning and it turns into a creamy dip with a ridiculous amount of protein. Veg sticks suddenly worth it.
These are general starting points for healthy adults, not medical or dietary advice. If you have a medical condition or specific dietary needs, talk to a professional before changing how you eat.