How it works
Most recipe sites organize by cuisine or ingredient. We organize by what actually matters for body composition: how efficiently a recipe converts calories into protein.
The efficiency formula
Since 1 gram of protein = 4 calories, this gives us the percentage of a recipe's calories that come from protein. A 40% rating means nearly half the energy in that meal is pure protein.
Efficiency tiers
Every recipe is automatically assigned a tier based on its protein efficiency. Here's what each one means:
The most protein-dense recipes in the collection. These are your go-to meals when you need to hit a protein target without overshooting calories.
Examples: Greek yogurt bowls, chicken breast stir-fry, egg white scrambles
Strong protein-to-calorie ratio. Excellent for everyday meals that keep you full and on track.
Examples: Salmon with vegetables, turkey chili, protein-rich grain bowls
Balanced macros with moderate protein. Good supporting meals that round out a rotation.
Examples: Pasta with meat sauce, bean burritos, stir-fried rice
Lower protein density. These are typically carb- or fat-forward comfort meals. Use intentionally.
Examples: Pancakes, smoothie bowls, vegetable soups
Calorie ranges
Recipes are also tagged by calorie density per serving so you can quickly find meals that fit your daily budget.
The macro budget
Instead of planning meals day-by-day from scratch, the Macro Budget lets you build a rotation of anchor meals and see exactly what your week looks like:
- Day view - see the exact budget for Dinner A days vs Dinner B days
- Week at a glance - your full 7-day rotation with daily and average totals
- Remaining budget - know exactly what's left for sides and flex meals
The goal: build a repeatable weekly system where your macros are covered and you still have room to live.
Tips
Anchor with S-Tier
Start each day with at least one S-Tier meal. This gives you room for lower-efficiency meals later without tanking your daily average.
Mix calorie ranges
Pair a Light meal with a Hearty one rather than three Moderate meals. It gives you more variety and flexibility.
Don't ignore C-Tier
These are your comfort meals, treats, and social foods. A sustainable rotation includes meals you actually enjoy, not just optimized ones.