Diet Meal Recipes
Full ingredients, step-by-step instructions, and complete macro breakdowns for every meal.
Balanced Protein & Calorie Intake
A simple framework to plan your daily nutrition. Adjust to your weight, goals, and activity level.
Protein
1.6–2.2 g/kg
Per kg of body weight, daily. Supports muscle repair & satiety.
Carbs
45–55%
Of total daily calories. Primary energy source for training.
Healthy Fats
20–30%
Of total daily calories. Hormone production & nutrient absorption.
Weight Loss
~1,500–1,800 kcal · 130 g+ protein
Maintenance
~2,000–2,400 kcal · 110–140 g protein
Muscle Gain
~2,500–3,000 kcal · 150–200 g protein
BalancedQuinoa Power Bowl
20 min
450 kcal
2
18g protein62g carbs14g fat
High ProteinGrilled Chicken Salad
25 min
350 kcal
2
42g protein12g carbs16g fat
High ProteinProtein Smoothie Bowl
10 min
280 kcal
1
28g protein32g carbs6g fat
BalancedSalmon & Avocado Toast
15 min
520 kcal
2
32g protein38g carbs26g fat
BalancedMediterranean Wrap
15 min
420 kcal
2
22g protein48g carbs16g fat
High ProteinGreek Yogurt Parfait
5 min
320 kcal
1
24g protein38g carbs8g fat
VeganVegan Buddha Bowl
25 min
380 kcal
2
16g protein54g carbs12g fat
High ProteinTuna Poke Bowl
20 min
440 kcal
2
36g protein42g carbs14g fat
KetoKeto Egg Muffins
30 min
260 kcal
6
18g protein4g carbs20g fat
VeganSweet Potato & Black Bean Bowl
35 min
410 kcal
2
14g protein68g carbs8g fat
Muscle GainChicken Teriyaki Bowl
30 min
480 kcal
2
38g protein56g carbs10g fat
BalancedOvernight Oats
5 min
310 kcal
1
14g protein52g carbs6g fat
Weight LossShrimp Stir Fry
20 min
390 kcal
2
32g protein36g carbs12g fat
BalancedAcai Bowl
10 min
340 kcal
1
10g protein58g carbs9g fat
Weight LossTurkey Lettuce Wraps
15 min
280 kcal
2
28g protein14g carbs12g fat
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