Explore measured recipes with ingredient weights, source records and separate protein, carbohydrate and fat counts. Simple meals with their ingredients, estimates and assumptions in view. Search by name or meal category, then open a recipe to see the full source trail.
These recipes use measured weights and documented USDA records. They are not claimed to be exactly balanced Zone meals or physically kitchen-tested. Times are estimates; serving images are generated illustrations.
12 matching recipes
Post-Workout Meals · Snacks · Vegetarian Options
Banana Yogurt Smoothie
A three-ingredient banana, yogurt and milk smoothie with verified ingredient-based nutrient estimates; an ordinary food option after activity.
2.81 protein3.38 available carb0.97 total fat (3 g)
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Breakfast · Vegetarian Options
Blueberry Yogurt Oat Bowl
A simple yogurt bowl with blueberries, rolled oats and almonds, with ingredient weights and transparent nutrient estimates.
3.31 protein3.29 available carb2.75 total fat (3 g)
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Dinner · Lunch · Meal Preparation
Chicken, Brown Rice & Broccoli Bowl
A straightforward bowl assembled from weighed cooked chicken, brown rice and broccoli with a measured lemon-and-olive-oil dressing.
3.22 protein3.47 available carb2.83 total fat (3 g)
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Lunch · Meal Preparation · Vegetarian Options
Chickpea Salad with Yogurt-Lemon Dressing
A no-cook chickpea, tomato and cucumber salad with spinach and a measured yogurt-lemon dressing.
3.18 protein3.56 available carb2.89 total fat (3 g)
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Dinner · Lunch · Meal Preparation
Cod, Sweet Potato & Zucchini Plate
Cooked cod and baked sweet potato with fresh zucchini ribbons, with exact preparation states and separate block estimates.
3.38 protein3.39 available carb2.75 total fat (3 g)
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Snacks · Vegetarian Options
Cottage Cheese, Apple & Walnut Snack
A quick snack of plain cottage cheese, crisp apple and walnuts, with exact gram measurements and transparent nutrient estimates.
1.70 protein1.86 available carb2.55 total fat (3 g)
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Breakfast · Snacks · Vegetarian Options
Hummus, Avocado & Tomato Toast
Whole-wheat toast with hummus, avocado and tomato, served with measured cottage cheese and transparent nutrient estimates.
2.69 protein2.40 available carb2.97 total fat (3 g)
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Dinner · Lunch · Meal Preparation · Vegetarian Options
Lemon Tofu, Lentil & Quinoa Bowl
A two-serving vegetarian bowl using measured tofu, cooked lentils and quinoa with tomato, spinach and lemon dressing.
3.43 protein3.17 available carb2.74 total fat (3 g)
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Dinner · Lunch · Meal Preparation
Salmon, Potato & Spinach Plate
Cooked salmon and baked potato served with fresh spinach and lemon, with measured portions and separate macro-block estimates.
3.43 protein3.35 available carb3.64 total fat (3 g)
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Breakfast · Snacks · Vegetarian Options
Strawberry Chia Yogurt Cup
Plain yogurt with strawberries, oats, chia and walnuts, measured in grams with transparent nutrient and block estimates.
2.88 protein2.42 available carb2.55 total fat (3 g)
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Breakfast · Post-Workout Meals · Snacks · Vegetarian Options
Strawberry Oat Yogurt Smoothie
A four-ingredient strawberry, oat, yogurt and milk smoothie with ingredient-based nutrition estimates and no performance promises.
2.88 protein3.19 available carb1.62 total fat (3 g)
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Dinner · Lunch · Meal Preparation
Turkey, Quinoa & Red Pepper Bowl
A two-serving bowl preparation with cooked turkey and quinoa, fresh red pepper and spinach, and measured lemon dressing.
3.18 protein3.06 available carb2.60 total fat (3 g)
View recipe and sources →Understand the counts before planning your day.
Each recipe shows protein, available-carbohydrate and total-fat blocks separately. See the calculation method, read the planning guide, or explore the ingredient database.
Choose measured recipes for your day
First, use the meal category or search field to narrow the library. Open a dish that suits your schedule and read its full ingredient list. The names are a starting point; the preparation labels and gram weights explain what the calculation actually includes.
Next, check the original yield. A two-serving batch contains two portions, so the portion controls divide the ingredients before applying your chosen factor. This prevents a whole-batch amount from being mistaken for one serving. The measured recipes keep their saved baseline values while you explore a different portion.
Then compare protein, available carbohydrate and total fat separately. Increasing a recipe’s protein also changes its other nutrients. As a result, scaling does not automatically correct a mismatch between the three counts. Use the meal builder if you want to inspect or adjust individual ingredients.
Finally, take a useful recipe into the meal planner and review the combined grocery quantities. Check what is already in your cupboard before shopping. Cooked ingredient weights are not raw purchasing weights, and generated serving illustrations do not establish a measured portion.