Fuel Your Performance.
Calculators for hybrid training and race day. Kitchen-tested recipes with calories and macros per serving. Practical nutrition guidance, cited and built for the way you actually train.
Or browse 30 recipes →Recipes thathit your macros.
Kitchen-tested recipes with familiar ingredients, clear portions, and calories and macros calculated per serving.
Slow Cooker Carolina Gold Pulled Chicken Sandwiches
South Carolina mustard barbecue, built on lean chicken breast instead of pork shoulder. A full 2 lb package slow cooks in a sharp yellow-mustard sauce, then goes on a light bun with cold yogurt slaw for 532 calories and 64g protein per sandwich.
- Cal
- 532
- Pro
- 64g
- Carb
- 51g
- Fat
- 9g
Protein French Toast for Two
Diner-style French toast built on keto bread soaked in a cinnamon-vanilla whey custard, griddled and stacked five slices high with measured berries and syrup. 53g protein per serving.
- Cal
- 435
- Pro
- 53g
- Carb
- 61g
- Fat
- 12g
Indian Butter Chicken Dinner for Two
Chicken breast in a tomato-forward garam masala sauce finished with Greek yogurt and a measured touch of butter. Served over basmati, with 69g protein per dinner.
- Cal
- 644
- Pro
- 69g
- Carb
- 72g
- Fat
- 9g
Microwave Protein Mug Cake (7 Flavors)
A 90-second protein mug cake with one base recipe and seven flavor options: vanilla, chocolate, cinnamon roll, blueberry muffin, mocha, pumpkin spice, and PB&J.
- Cal
- 225
- Pro
- 33g
- Carb
- 19g
- Fat
- 2g
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Read thefield notes.
Cited, plain-English articles on macros, training, and the parts of nutrition that don't fit on a recipe card.
The Number of Meals You Eat Is a Logistics Decision
Six small meals was supposed to keep the metabolism stoked. The studies that measured energy expenditure directly never found it. What the meal count does change is smaller than that, and more useful.
Read this Field Note →Why Carbs Are the Macro You Set Last
Why the carb number comes last, what the training-load bands actually say, and how to tell whether the remainder matches the week you just trained.
How Accurate Does Your Food Log Have to Be?
What food label tolerances actually govern, what the recall studies do and do not measure, and why the change in your log beats the number sitting in it.
Built on
three
pillars.
A small set of habits that compound. Nothing flashy, nothing proprietary. The basics, done on purpose.
- 01
Know your numbers
Calories and macros are a measuring tape, not a religion. You can't change what you don't measure.
- 02
Engineer your week
Cook protein on Sunday so Tuesday isn't a takeout decision. The plan has to fit your week, not the other way around.
- 03
Train the program
Eat for the training you're actually doing, not the training you wish you were doing. Match the food to the work.
I'm Matt.
I built this
for you.
I'm a recipe developer who got tired of nutrition advice that treats people like a problem to be solved. So I started writing the version I actually use: clear numbers, honest tradeoffs, and recipes that taste like dinner. Everything on this site is free. If you want the planning side automated, that's what Mero is for.
More about Matt →