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.
2 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)
View recipe and sources →
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)
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.