Calorie math and macro-calibrated meals

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Real-Food Recipes

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Macro-calibrated recipe collection

Macro-Calibrated Recipe Collection

Browse macro-balanced recipes structured by caloric density to effortlessly meet your daily energy targets without sacrificing flavor.

1. Avocado & Poached Egg Toast

Caloric density: Light · ~340 kcal | 16g protein | 28g carbs | 19g fat | Serves 1

Creamy avocado, silky poached eggs, and a peppery finish of microgreens on toasted sourdough.

Ingredients

• 1 slice sourdough or whole-grain bread, toasted

• ½ avocado, mashed or sliced

• 2 eggs

• 1 tsp white vinegar (for poaching)

• Microgreens or cress, for topping

• Chili flakes, salt, and black pepper to taste

Instructions

1. Bring a small pot of water to a gentle simmer, add the vinegar. Crack each egg into a cup, then slide gently into the water. Poach 2½–3 minutes for a runny yolk.

2. Spread the mashed avocado over the toasted bread.

3. Lift the poached eggs out with a slotted spoon, drain briefly, and place on top of the avocado.

4. Finish with microgreens, chili flakes, salt, and pepper.

2. Salmon, Edamame & Rice Bowl

Caloric density: Balanced · ~470 kcal | 32g protein | 44g carbs | 18g fat | Serves 1

A clean, protein-forward bowl built on black rice, with cool cucumber and shelled edamame.

Ingredients

• 120g salmon fillet, skin on

• ¾ cup cooked black or wild rice

• ½ cup shelled edamame, steamed

• ½ cucumber, sliced into rounds

• 1 tsp sesame oil, 1 tsp soy sauce

• Sesame seeds, to finish

Instructions

1. Pat the salmon dry, season with salt and pepper. Pan-sear skin-side down over medium heat for 4–5 minutes, flip, and cook 2–3 minutes more until just cooked through.

2. Spoon the rice into a bowl. Arrange edamame and cucumber slices alongside.

3. Place the salmon on top, drizzle with sesame oil and soy sauce.

4. Finish with a sprinkle of sesame seeds.

3. Grilled Chicken & Quinoa Bowl with Tahini Dressing

Caloric density: Balanced · ~490 kcal | 40g protein | 46g carbs | 16g fat | Serves 1

Char-grilled chicken breast over herbed quinoa and vegetables, finished with a creamy tahini drizzle.

Ingredients

• 1 chicken breast (150g), grilled

• 1 cup cooked quinoa

• ½ cup diced zucchini or bell pepper

• Handful chopped parsley

• 1 tbsp tahini, 1 tbsp water, juice of ½ lemon, pinch of salt (for the dressing)

Instructions

1. Season the chicken breast and grill or pan-sear on a ridged pan for 6–7 minutes per side, until nicely charred. Slice.

2. Toss the quinoa with the diced vegetables and parsley.

3. Whisk tahini, water, lemon juice, and salt until smooth and pourable.

4. Plate the quinoa, top with sliced chicken, and drizzle generously with the tahini dressing.

4. Blueberry Yogurt Bowl with Almonds & Chia

Caloric density: Light · ~280 kcal | 14g protein | 30g carbs | 12g fat | Serves 1

Thick Greek yogurt topped with fresh blueberries, toasted almonds, and chia for a slow-release breakfast.

Ingredients

• 1 cup plain Greek yogurt

• ¾ cup fresh blueberries

• 8–10 whole almonds

• 1 tsp chia seeds

• Optional: drizzle of honey

Instructions

1. Spoon the yogurt into a bowl and smooth the surface.

2. Arrange the blueberries and almonds on top in a ring.

3. Scatter chia seeds over everything.

4. Add a light drizzle of honey if you'd like extra sweetness.

5. Steak, Sweet Potato & Kale Bowl

Caloric density: High-Energy · ~560 kcal | 44g protein | 36g carbs | 24g fat | Serves 1

Seared steak sliced over roasted sweet potato wedges and massaged kale — built for higher-calorie training days.

Ingredients

• 150g sirloin or flank steak

• 1 medium sweet potato, cut into wedges

• 2 cups kale, stems removed, torn

• 1 tbsp olive oil, salt, pepper

• Sesame seeds, to finish

Instructions

1. Preheat oven to 200°C (400°F). Toss sweet potato wedges with olive oil, salt, and pepper. Roast 25–30 minutes, turning once, until tender and caramelized.

2. Massage the kale with a little olive oil and a pinch of salt until it softens slightly.

3. Season the steak generously and sear 3–4 minutes per side for medium-rare. Rest 5 minutes, then slice against the grain.

4. Arrange kale on a plate, top with sweet potato wedges and sliced steak. Finish with sesame seeds.

6. Meal-Prep Chicken Meatballs with Rice & Broccoli

Caloric density: Balanced · ~430 kcal per container | 34g protein | 40g carbs | 14g fat | Makes 4 containers

A grab-and-go weekly staple — baked chicken meatballs, brown rice, and steamed broccoli, portioned for the week.

Ingredients

• 500g ground chicken

• 1 egg, 2 tbsp breadcrumbs, 1 clove garlic (minced), salt, pepper (for the meatballs)

• 2 cups cooked brown rice

• 3 cups broccoli florets, steamed

• Chili flakes, to finish

Instructions

1. Preheat oven to 200°C (400°F). Combine ground chicken, egg, breadcrumbs, garlic, salt, and pepper. Roll into 16 meatballs.

2. Bake 18–20 minutes, until cooked through and lightly golden.

3. Steam the broccoli until just tender, 4–5 minutes.

4. Divide rice, broccoli, and 4 meatballs evenly among 4 meal-prep containers. Sprinkle with chili flakes.

5. Refrigerate; reheat before eating. Keeps well for up to 4 days.

Each recipe is tagged by caloric density — Light, Balanced, or High-Energy — so you can match your meal to your daily target from the Calculators page.

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