Essential nutrients
Your body needs every one of them for energy, recovery, immunity, muscle function, bones and hormones.
of Australian adults
Don't eat enough vegetables to meet the recommended daily intake guidelines.
Muscle lost each decade
The natural decline starts in our 30s — getting enough protein, paired with strength training, helps slow it.
Everything starts with one number.
Whether you want to lose fat, hold steady, or build muscle, your daily calorie target is the foundation. Once you know your number, every meal choice gets easier. Find yours below in under a minute.
Find your daily calorie target
Answer six quick questions and we'll estimate how many calories you need each day.
Choose the option closest to a normal week.
Frequently asked questions
Use the calorie calculator further up this page. Answer six quick questions about your age, size, activity and goal, and it gives you a daily target plus a suggested mix of meal sizes to look for in the generator. It takes under a minute.
Once you have your daily calorie target, pick meal sizes that add up to it — the calculator suggests a combination for you, like two 700-calorie meals and one 600. Whether your goal is losing fat, building muscle or maintaining, it's the same recipes, just the right portion for you.
Yes — it's designed for exactly that. You don't need any prior nutrition knowledge. We help you find your daily target once, then you choose meals that fit it and weigh your portions against the recipe amounts while cooking. That's the whole system.
No. Every meal is already built to be balanced — enough protein to support strength training, plus vegetables and slow-burning carbohydrates. You choose what sounds good; the nutrition side is done for you.
Many are, and every recipe clearly states whether it's gluten free — and if it isn't, it includes simple advice on how to alter it so it is, like swapping the grain or using a different sauce. You won't need to guess or read ingredient lists line by line.
Yes. Use the dietary filters in the meal generator to show only vegan or vegetarian meals, and you'll still get options with enough protein to support your training.
From our 30s onward we naturally lose 3–8% of our muscle each decade. Eating enough protein, paired with strength training, is the most reliable way to slow that down — so every meal here is built around a proper serve of it.
It also supports stronger bones — adequate protein is linked to better bone density and a lower risk of fracture as we age. It helps steady blood sugar too, since pairing protein with carbohydrates blunts post-meal spikes. And because antibodies and immune cells are built from protein, getting enough of it supports a healthy immune system.
Every recipe can be scaled. Use the servings control on any meal and the ingredient amounts adjust automatically — handy if you're cooking for two or batch-cooking for the week.