Recipes optimised for YOU

Finding a handful of meals that you love eating and align with your goal is critical to long term success.  

There is no shortage of recipes out there, but which ones are best for YOU?

We’ve done the hard work analysing the macronutrient and micronutrient profile of thousands of recipes to shortlist the ones that alight with YOUR goal.

Click on the links below to access recipes optimised for:

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The most nutrient-dense recipes

Nutrient density is simply the amount of micronutrients per calorie in a food or meal.

Consuming nutrient-dense meals enables you to eat less while still obtaining enough micronutrients.

Low nutrient density foods will increase your cravings. You’ll have to eat more food to get the nutrients you need.

Our nutrient-dense meals provide more of the essential nutrients to ensure you thrive. They are full of flavour and will crush your cravings!   

Access the most nutrient-dense meals here

Optimal recipes for fat loss

Most people interested in nutrition want to lose weight!  Unfortunately, few people achieve significant weight loss, and even fewer sustain it.  Simply eating less of the foods that made you fat will leave you hungry and craving nutrients.

Image may contain: text that says "ATTEMPTING WEIGHT LOSS BY EATING LESS OF THE SAME FOOD THAT MADE YOU FAT IN THE FIRST PLACE"

Eventually, your survival instincts will triumph over your calorie tracking and self-discipline and undo all your hard work!  Sustained weight loss is not just about how much you eat. You also need to change what you eat.  

These recipes have been engineered to maximise satiety to enable you to feel full with fewer calories while prioritising nutrient density to minimise cravings.

Access the optimal meals for fat loss here

Low carb meals for blood sugar and diabetes

These recipes prioritise a lower insulin load to stabilise blood glucose and insulin while keeping an eye on nutrient density.   They are ideal for someone managing diabetes or anyone wanting to maintain their weight with a nutritious low carbohydrate diet.  

Access the optimal low carb meals for blood sugar and diabetes

Nutritious ketogenic recipes

The “ketogenic” diet is all the rage these days. But with the emphasis on dietary fat, many people miss out on nutrients.   

Very high-fat diets tend to have fewer vitamins and minerals.  In the long term, this can lead to increased cravings and conditions associated with nutrient deficiencies. 

These recipes prioritise a low insulin load while keeping an eye on nutrient density. They are ideal if you want to pursue a therapeutic ketogenic diet.

Access the nutrient-dense ketogenic recipes here

Optimal recipes for blood sugar and fat loss

Diabetes and obesity often go hand in hand.  Many people trying to manage their blood sugars would also like to lose a bit of extra weight.  

This collection of recipes has been engineered to help you gain control of both your weight and blood sugars. 

These recipes prioritise a lower insulin load (for more stable blood glucose and insulin levels), satiety (to support fat loss with less hunger) and nutrient density.    

Access the nutrient-dense recipes for blood sugar and fat loss

Optimal recipes for athletes and bulking  

One ‘problem’ with very nutrient-dense meals is that it can be hard to get enough energy if you are active or wanting to grow.   

These recipes provide more energy for someone who is active (e.g. an endurance athlete) or wanting to grow (e.g. a bodybuilder in a bulking cycle or a growing teenager) while also keeping an eye on nutrient density!

Access the optimal meals for athletes and bulking

Optimal recipes for bodybuilders

If you are working out, you want to gain muscle, not fat. But, exercise can cause increased hunger and cravings for energy-dense food can cause fat gain.

These recipes prioritise nutrient density with a little bit of extra energy. They are hard to overeat while still providing enough energy to support your intense workouts and enable you to burn your fat while feeding your muscle. 

Access the optimal meals for bodybuilders

Optimal meals for nutrient-dense maintenance 

These recipes have been designed for people who are happy with their weight and blood sugars but want to want to continue your nutrient-dense journey without losing or gaining weight.   If you find your blood sugars or body fat are drifting off course you can always switch back to one of the other approaches until you dial things back in.

Access the optimal meals for nutrient-dense maintenance

Macros and energy density  

The table below shows a comparison of macronutrient and energy density (ED) (in kg/2000 calories) for each of the approaches.

approach proteinfatnet carb ED
max nutrient density47%35%13%2.7
lean bulking/bodybuilder46%38%11%2.4
fat loss47%21%24%3.5
blood sugar and fat loss40%40%14%2.6
low carb & diabetes24%64%8%1.9
athlete/bulking30%58%9%1.4
ketogenic11%72%14%1.6
maintenance47%34%13%2.7
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