Recipe of the dayLunch · Dinner · 30 min
Fitness recipes with the macros already calculated.
Real meals to build muscle, cut or maintain. Work out your calories, pick a weekly meal plan and cook knowing exactly what you eat.
Recipe of the dayCategories
See all 25 recipes →What do you fancy?
Recipes
See all →Most popular
BreakfastOat and egg white pancakes
Bulking · Maintenance
LunchTuna, chickpea and egg salad
Cutting
LunchBeef with sweet potato and broccoli
Bulking · Maintenance
BreakfastBanana, oat and peanut butter shake
Bulking
DessertProtein chocolate yogurt mousse
Cutting
DinnerEgg white omelette with spinach and mushrooms
Cutting
Tools
Plan what you eat
Calorie calculator
Daily calories and macros to cut, maintain or build muscle.
Calculate →Protein calculator
The grams of protein you need per day and per meal.
Calculate →Weekly meal plan
Seven days of breakfasts, lunches, snacks and dinners already planned.
See plan →Food macros table
Macros per 100 g of 35 basic foods.
Look up →Recommended products
See all products →What makes fit cooking easier
Digital kitchen scale
Essential for your macros to add up. Look for one that weighs to the gram.
See on Amazon →Air fryer
Crispy chicken, potatoes or sweet potato with almost no oil in a few minutes.
See on Amazon →Glass meal prep containers
For meal prep. Microwave and oven safe, and they don't hold on to smells.
See on Amazon →Quick tips
The basics, in one minute
How much water to drink a day
A 75 kg person needs about 2.6 litres, and a little more on training days or when it is hot. If your urine is pale, you are doing fine.
What to eat before training
Easy-to-digest carbs and some protein: oats with yogurt, toast with turkey or a banana. Avoid very fatty meals right before.
What to eat after training
Protein plus carbs in the following hours. No need to rush: what matters most is your daily total.
Spread your protein
Better 3-5 meals with protein than all of it at dinner. That way you make better use of what you eat.
Easy meal prep
Cook twice a week, for example on Sunday and Wednesday. Store in glass containers and freeze anything you won't eat within 3 days.
How to weigh food
Weigh rice, pasta and meat before cooking. They change weight a lot when cooked, and nutrition tables usually refer to raw food.
Endomorph, mesomorph or ectomorph? Find out which recipes suit your body type and what science says about it in the body types guide.
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