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What Are Anabolic Recipes? A Cook’s Honest Definition

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What Are Anabolic Recipes? A Cook’s Honest Definition

The word’s real history, the misconception it drags around, and the simple swap-math that makes an anabolic recipe work.

Magnus Olafsson

Aug 18, 2026

A man at my gym asked me last week what anabolic recipes actually are, and whether they’re only for guys who run gear. Fair question. It’s a word that gets thrown around constantly and explained almost never.

So here is the honest answer to what are anabolic recipes: they’re ordinary food — french toast, mac and cheese, ice cream — rebuilt to carry a lot more protein and a lot fewer calories, so the plate feeds your muscle instead of fighting your waistline. That’s the entire idea. No secret, no needles required.

I’m Magnus. I cook these every week for a house with two hungry kids and a husband who does not care one bit about my macros. I’ve been on TRT since I was 35, and I run heavier cycles now and then. I still eat the same french toast as the natty guy next to me at the rack. Let me show you why the word means what it means, where it came from, and the simple math that makes an anabolic recipe work.

What actually makes a recipe “anabolic”

Strip the marketing off and “anabolic” is a physiology word. Your body is in an anabolic state when it’s building — laying down new tissue, including muscle. The engine for that is muscle protein synthesis: the process that stitches amino acids from your food into muscle fiber. Training turns the switch on. Protein is the raw material that lets it stay on and get something done.^[1]

An anabolic recipe is food built to support that job without the calorie bill that usually comes with comfort food. Two things make a recipe earn the name:

Protein density. A lot of protein per plate, ideally 30 to 40 grams — enough to give a real muscle-building response at a meal, which the research puts in that same ballpark for most lifters.^[2]
Calorie honesty. The same craving satisfied for far fewer calories, usually by cutting the fat and refined sugar that add calories without adding much protein.

That second point is quietly the whole game. High protein low calorie recipes keep you full on less. Protein is the most filling macronutrient by a wide margin — it drives up fullness and even burns a few extra calories in digestion, so a high-protein plate holds your appetite steady longer than the same calories from bread and butter would.^[3] You eat a real breakfast, you’re satisfied, and you didn’t spend your day’s calories to get there.

Kitchen math

Here’s the number I actually cook by: protein per 100 calories. Classic french toast gives you roughly 3 grams of protein per 100 calories. The anabolic version gives you closer to 14. Same plate, same flavor — nearly five times the muscle-feeding return on every calorie you spend.

Where the word comes from — a short, honest history

“Anabolic recipes” feels like a 2020s invention. The thinking behind it is a lot older. It helps to know the lineage, because it tells you what the word has always been reaching for.

The Gironda years

Go back to the muscle beaches of the 1960s and 70s and you land on Vince Gironda — the “Iron Guru,” the trainer half of Hollywood came to. Gironda was obsessed with what food did to a physique. He preached whole eggs and steak, hammered on refined sugar, and treated the plate as part of the program rather than an afterthought. Nobody called it “anabolic cooking” yet. The instinct was already there: eat for the body you’re building, not just for the taste.

DiPasquale and the Anabolic Diet

The word itself got its first real book in 1995, when Dr. Mauro DiPasquale wrote The Anabolic Diet. That was a specific protocol, and it’s worth being precise about what it was, since people still confuse anabolic diet recipes with it. DiPasquale’s plan was cyclical and low-carb: eat high-fat, high-protein, near-zero-carb through the week to push your body toward burning fat, then carb up hard on the weekend to refill the muscles. Think of it as a bodybuilder’s early take on cyclical keto. That is the actual “anabolic diet.” It has almost nothing to do with what most people mean by anabolic recipes today.

Greg Doucette and the YouTube era

The meaning most of us use now got built on YouTube, and a lot of the credit belongs to Greg Doucette. His “anabolic French toast” and “anabolic ice cream” cook-alongs took the word somewhere new: high-volume, high-protein, genuinely low-calorie versions of the comfort food people were told they had to give up to get lean. He put real numbers on screen and cooked ugly, honest, huge portions. I don’t agree with every take the man has ever posted, and I don’t need to. He moved the culture, plainly and warmly. Half the people typing “anabolic recipes” into a search bar are there because of him. Credit where it’s owed.

“Anabolic” doesn’t mean you’re on anabolics

Here’s the misconception I hear most, and I want to put it down gently but for good. The “anabolic” in anabolic recipes is not the “anabolic” in anabolic steroids. Same root word, completely different thing on the plate. One is a class of compounds. The other is a description of food that supports building muscle. You do not need to run testosterone, tren, or a single oral to eat this way, and eating this way does not turn you into someone on gear.

I can say this with a straight face because I sit on both sides of it. I’ve been enhanced for years, and my breakfast is the same protein-dense french toast a drug-free 22-year-old would eat. The gear changes some things — appetite, water, what my bloodwork looks like. It does not change what good food is. Muscle protein synthesis runs on amino acids for the natty and the enhanced lifter alike. The compounds might turn the dial up on how much you can build; the food is still what you build from.

Magnus’s rule

Nobody earns muscle by the substance in their body and skips the food. Natty or on cycle, the plate does the same job. Anyone selling “anabolic” as a steroid thing is selling you a shortcut that was never real.

If you are running anything, the food matters more, not less — steady protein and honest calories are how you keep your bloodwork sane. That’s a conversation for you and a doctor with your labs in front of them, not for a recipe blog. I’ll stay in my kitchen. But the point stands: same good food, both sides of the fence.

I found this whole style of cooking by accident, during the Covid lockdowns. Restaurants shut, I was home with the family all day, and I got tired of choosing between food I actually wanted and food that fit the day’s numbers. So I started tearing recipes apart in my own kitchen — swapping the eggs for whites, the sugar for nothing, the butter for a pan spray — and rebuilding them until they hit the same craving for half the calories. Backstage in Sweden, dieting for the B&K Classic, my “treat” was a rice cake and a look at the clock. Standing in my kitchen in Chicago fifteen years later, feeding my kids protein french toast that tasted like the real thing, I understood what I’d been missing the whole time. It was never about eating less. It was about eating smarter, and still eating something you love.

The swap math: anabolic french toast, ingredient by ingredient

Talk is cheap, so let me show you the actual numbers on the recipe that started the whole trend. This is the honest kitchen math behind anabolic French toast — a classic plate against the rebuilt one, one ingredient at a time. Numbers are rounded and will shift a little by brand, but this is a fair, real comparison.

Anabolic french toast swap math comparing classic and high protein low calorie versions ingredient by ingredient

Ingredient	Classic (cal / protein)	Anabolic swap (cal / protein)
Bread (2 slices)	White, 150 / 6g	High-protein bread, 90 / 10g
Egg base	1 whole egg, 72 / 6g	1/2 cup egg whites, 63 / 13g
Liquid	Whole milk, 37 / 2g	Unsweetened almond milk, 10 / 0.5g
Protein boost	—	1/2 scoop vanilla whey, 60 / 12g
Fat in pan	1 tbsp butter, 102 / 0g	Non-stick spray, 5 / 0g
Topping	2 tbsp maple syrup, 104 / 0g	Sugar-free syrup, 20 / 0g
Plate total	~465 cal / 14g	~250 cal / 35g

Read that bottom row again. Same breakfast — bread soaked in custard, griddled, syrup on top — for a bit more than half the calories and two and a half times the protein. You didn’t shrink the portion. You didn’t eat sadness. You rebuilt the plate so it feeds the muscle and leaves you room in the day. That is an anabolic recipe in one picture. If you want the full method, I walk it through step by step in my anabolic French toast recipe.

How to cook almost anything anabolic

Once you see the french toast, you see the pattern everywhere. Anabolic cooking isn’t a fixed list of recipes — it’s four swaps you run on food you already love. Learn these and you can rebuild most of your comfort menu yourself.

Add a protein anchor. Egg whites, whey or casein, non-fat Greek yogurt, cottage cheese, lean ground meat. Every anabolic plate is built around one. This is the swap that does the muscle-feeding work.
Cut the calorie-dense fat you won’t miss. Butter in the pan becomes spray. Full-fat dairy becomes low- or non-fat. You keep fat where it earns flavor and drop it where it’s just calories riding along.
Swap the sugar, keep the sweet. Sugar-free syrup, a zero-calorie sweetener, sugar-free pudding mix. You keep the dessert feeling and lose a couple hundred silent calories.
Chase volume. More egg whites, more vegetables, more air whipped into it, a bigger bowl. A plate that looks and eats big tells your appetite it was fed — a real advantage when you’re keeping calories honest.^[4]

That’s it. That’s the trade every recipe in my recipe kitchen is running under the hood. My protein ice cream is Greek yogurt and whey doing the anchor work; my anabolic mac and cheese hides cottage cheese and a lean protein in the sauce. Different food, same four moves.

From the stage

When I was dieting for shows in Sweden, “anabolic cooking” would have saved my sanity. I white-knuckled bland chicken and rice because I thought the only way to be lean was to suffer. It wasn’t. I just didn’t know the swaps yet. You do now — start with one recipe, not the whole kitchen.

Are anabolic recipes just for cutting?

They shine on a cut, no argument. High protein low calorie recipes are exactly what a fat-loss phase needs: they hold muscle, they hold your appetite, and they let you eat food that feels like food while the scale moves.^[5] Most guys find them because they’re trying to lean out without hating their life. A deficit is hard enough. Eating breakfast that tastes like a treat and still fits the day takes some of the fight out of it, and that adherence is most of the battle — the research keeps landing on the same point, that the plan you can actually stick to is the one that works.^[5]

But they earn a spot in any phase. On a bulk, an anabolic recipe is protein you can fit around your growth calories without blowing the whole budget on one meal. On maintenance, it’s how you eat mac and cheese on a Tuesday and stay exactly where you want to be. I cook these year-round, on cycle and off. They’re not a diet. They’re just a smarter way to build the plate — the same idea I run through my whole meal prep system.

So the next time someone asks you what anabolic recipes are, you’ve got the real answer: everyday food, rebuilt for protein and honesty, made to feed muscle instead of fighting you. Come cook a plate with me. Grab my free 7-day eating plan and let me feed you well for a week — no shame, no gimmicks, just food that does its job. I’ve got you.

Questions men actually ask

What makes a recipe “anabolic”?

Two things: high protein density (usually 30 to 40 grams per serving, enough to support muscle protein synthesis at a meal) and calorie honesty — the same craving satisfied for far fewer calories than the original. An anabolic recipe feeds muscle without the calorie bill that normally comes with comfort food.

Is the anabolic diet the same as anabolic recipes?

No. “The Anabolic Diet” is a specific cyclical low-carb protocol Dr. Mauro DiPasquale wrote about in 1995 — high-fat, high-protein weekdays, carb-ups on weekends. “Anabolic recipes” is the modern, separate idea popularized on YouTube: high-protein, low-calorie versions of everyday comfort food. Same word, different thing. You can cook anabolic recipes on any diet you like.

Are anabolic recipes only for people on steroids?

Not at all. The “anabolic” here means “supports building muscle,” not “contains steroids.” Muscle protein synthesis runs on protein and training for natural and enhanced lifters alike. I run cycles myself and eat the exact same protein french toast a drug-free lifter would. The food is identical either way.

Why is it called anabolic French toast?

Because it’s french toast rebuilt to support muscle: high-protein bread and egg whites (plus a scoop of whey in the custard) instead of white bread, whole eggs, butter, and sugary syrup. The classic plate runs about 465 calories and 14 grams of protein; the anabolic version lands near 250 calories and 35 grams. The name stuck after cook-alongs on YouTube made the swap famous.

Are anabolic recipes good for cutting?

They’re excellent for it. High protein at a lower calorie count helps hold onto muscle in a deficit and keeps you full, so you can lose fat while still eating meals that feel satisfying. They also work fine on a bulk or at maintenance — they’re a way of building the plate, not a phase-specific diet.

References

The honest fine print: I’m a cook and a lifter, not your doctor. Nothing here is medical advice, and nothing here tells you how to obtain or use any substance — that conversation belongs to you, your bloodwork, and a physician. Full details: Nutrition Disclaimer · Medical Disclaimer.

Written by

Magnus Olafsson

The cook behind Slim Diet Era. Former Swedish stage competitor (B&K Classic Body Show, Swedish Grand Prix), on TRT since 35, cooking high-protein food in Chicago for his husband, two kids, and you. He counts the macros so you don’t have to.

More about Magnus →

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August 18, 2026

Salmon and Rice Prep Boxes

Recipe · Meal Prep / High-protein / Batch

Salmon and Rice Prep Boxes

One steady cook that fills four boxes with roasted salmon, fluffy rice and a tray of greens — portioned, labelled, and ready for the days ahead. Each box lands near 42g of protein and 560 calories, with the omega-3 fat the salmon brings along for free. This is the prep I reach for when I want something that feels a bit special sitting in the fridge, not just fuel.

By Magnus Olafsson Updated 28 June 2026 Tested 50+ times

GoalPrep

Total time45 min

Makes4 boxes

Protein / box42 g

Calories / box560 kcal

Four meal-prep boxes lined up — roasted salmon, white rice and green vegetables, portioned under cold light

For years I treated salmon like a treat I had to save for a restaurant. A nice fillet, a nice plate, a nice evening — never something I’d batch on a Sunday and eat at my desk. Then one winter in Stockholm, a fishmonger near my old gym started selling end-of-day fillets cheap, and I’d buy four at a time because I couldn’t bear to see good fish go to waste. So I learned to prep it. Roast the lot in one go, box it with rice and greens, and suddenly the fanciest thing in my fridge was also the easiest lunch of the week.

That’s the thing nobody tells you about salmon and prep: it’s kinder to batch than chicken in a lot of ways. It cooks in twelve minutes flat, it stays moist if you don’t bully it, and the fat it carries keeps it from drying out the way lean meat can. The only rule I hold firm on is the calendar — cooked fish wants eating within three days in the fridge, so I plan these boxes for the front half of the week and freeze any I won’t get to. Treat that three-day line as a friend, not a fuss. It keeps every box tasting like fish you’d be glad to eat.

I’ve made this for people who swore they hated meal prep because it always meant the same dry chicken on repeat. I put a box of salmon, rice and bright green veg in front of them and watched the doubt go. It’s the same calm structure as any prep — cook once, eat for days — but it feels like you’re being looked after. That’s the bit I care about. You deserve a fridge that feels like that, love. I’ve got you.

01Who it’s for & when to eat it

This is for the person who’s tired of dry chicken prep and wants their batch cooking to feel like an actual meal. Cook once, box four, eat well through the front half of the week. Here’s how I steer the boxes depending on what you’re chasing.

On a cut

Trim the rice

Keep the salmon and the full tray of greens exactly as they are, and pull the rice back to two-thirds of a portion per box. You hold all 42g of protein and a big plate of volume, and the calories drop toward 480. The salmon’s own fat keeps it satisfying even with less rice.

On a bulk

Add easy calories

Same salmon, more around it. A bigger scoop of rice in each box, a drizzle of olive oil over the greens, maybe a wedge of avocado on the side. You’ll clear 750+ calories per box on a clean base that’s already rich in good fat.

On TRT

Steady through the day

Salmon’s omega-3 fat and a fist of rice make for a calm, even meal that sits well and supports recovery. Spread the boxes across your days and you’ve got lean protein and steady energy without a big swing either way.

Timing: I usually eat one of these for lunch and keep the rest for the days that follow. A box sits nicely after training too — the protein and rice land well either side of a session, and the fat won’t slow you down a few hours out.

02Ingredients

Makes 4 boxes, each near 42g protein and about 560 calories. Want more or fewer? Multiply every line by the boxes you’re after and keep the proportions steady. Buy the salmon fresh and cook it the same day for the best of the three-day window.

Per box ~42g protein · adjust on the live recipe card

Salmon fillets, skinless4 × 150 g · 4 × 5.3 oz
White rice, dry240 g · 8.5 oz
Tenderstem broccoli300 g · 10.6 oz
Green beans, trimmed200 g · 7.1 oz
Olive oil2 tbsp · 30 ml
Garlic, grated2 cloves
Lemon1, juice and zest
Low-sodium soy sauce1 tbsp · 15 ml
Smoked paprika1 tsp
Black pepperto taste
Saltto taste (go light)

Swaps I actually use: trout fillets stand in for salmon almost exactly, and a firm white fish like cod works too — just know cod is leaner, so add a teaspoon of oil to keep the boxes around the same calories. No tenderstem? Regular broccoli, asparagus or courgette all roast happily here. Swap white rice for jasmine, basmati or quinoa one-for-one, or run it half-and-half with brown rice for more fibre. On the fish: once it’s cooked, eat these boxes within three days in the fridge — cooked salmon doesn’t keep as long as cooked chicken, so plan them for the front of the week and freeze the rest.

03Step by step

Get organised

Four boxes, one clear bench

Pull out four meal-prep containers and clear a stretch of bench. Set the oven to 200°C (400°F) and line a large tray with paper. This is a one-cook prep, so having everything to hand before you start keeps it calm — the rice goes on while the oven heats.

Magnus says: prep is calmer when the kitchen is. Clear the decks first, love.

Four empty meal-prep boxes and ingredients laid out on a clear bench under cold light

The rice

Cook the rice, fluff and cool

Rinse the rice until the water runs clear, then cook it however you normally do — pot, rice cooker, whatever you’ve got. Fluff it with a fork and spread it on a plate or tray to cool a little before boxing. Cooling it spread out keeps it from going gluey.

Cooked white rice fluffed and spread on a tray to cool

The salmon

Season and roast the fillets

Pat the salmon fillets dry and lay them on the lined tray. Rub them with half the garlic, the smoked paprika, the lemon zest, black pepper and a light pinch of salt, then a thin brush of olive oil. Roast at 200°C for 11–13 minutes, until the flesh turns opaque and flakes gently at a fork. Don’t push past that — overcooked fish is dry fish.

Magnus says: salmon is done sooner than you think. Pull it the moment it flakes.

Seasoned salmon fillets roasting on a lined tray

The greens

Roast the broccoli and beans

Toss the tenderstem and green beans with the rest of the olive oil, the remaining garlic, a little black pepper and a light pinch of salt. Spread them on a second tray and roast alongside the salmon for 12–14 minutes, until the edges char. Roasting beats boiling here — it holds up in the fridge far better than soft, watery greens.

Magnus says: boiled greens go sad by Wednesday. Roasted greens stay bright.

Tenderstem broccoli and green beans roasting on a tray with charred edges

The dressing

A quick lemon-soy finish

Stir the lemon juice and the low-sodium soy together in a small bowl. You’ll spoon a little over each box just before it goes in the fridge — it keeps the salmon and rice from tasting flat after a couple of days, and brings the whole box back to life when you reheat it. A small thing that does a lot.

A small bowl of lemon and soy dressing beside the cooked salmon

Portion

Split it evenly across four boxes

Cool everything for ten minutes first. Then divide it across the four containers — one salmon fillet, a quarter of the rice and a quarter of the greens in each, with a spoon of the lemon-soy over the top. Even portions mean even macros, so each box lands near 42g of protein and 560 calories. Cool fully, lids on, into the fridge.

Magnus says: cool it before the lid goes on. Trapped steam is what turns prep soggy.

Four finished prep boxes filled with salmon, rice and roasted greens

04The spec sheet

Real numbers, calculated — not guessed. The batch makes 4 boxes. Each cooked box weighs roughly 350g. Here’s what one box and a flat 100g actually give you, salmon’s good fat included.

Macros — per box & per 100g
Nutrient	Per box	Per 100g
Energy	560 kcal	160 kcal
Protein	42.0 g	12.0 g
Carbohydrate	48.0 g	13.7 g
— of which sugars	3.0 g	0.9 g
Fat	22.0 g	6.3 g
— of which saturates	4.0 g	1.1 g
Fibre	4.5 g	1.3 g
Sodium	~0.42 g	~0.12 g

Calorie density

160 kcal / 100g

Moderate, and that’s by design — salmon carries more fat than chicken, which is exactly what makes these boxes satisfying and rich in omega-3. You still get a genuinely full plate for the calories, just with more good fat doing the work.

Protein per 100 kcal

7.5 g / 100 kcal

A lifter’s metric. A touch lower than a lean chicken box because the salmon’s fat brings calories with it — a fair trade for the omega-3 and the moisture that keeps the box from drying out by day three.

Key micros (per box, approx.)

Omega-3 (EPA+DHA)~2.2 g
Vitamin D~12 µg · 60% DV
Vitamin B12~4.8 µg · 200% DV
Selenium~46 µg · 84% DV
Vitamin B6~1.1 mg · 65% DV
Niacin (B3)~12 mg · 75% DV

Macros are calculated from standard food-composition data and will shift a little with your exact ingredients and brands. Micronutrient figures are estimates against general adult Daily Values. Numbers are for guidance, not medical advice — see our Nutrition Disclaimer.

05Bulk / Cut / TRT variations

One prep, three jobs. The salmon stays the same — you move the rice and the fat around it. Macros below are per box, adjusted for each goal.

Cut

The lean default

Keep every gram of salmon and the full tray of greens, and pull the rice back to two-thirds a portion per box. Maximum food on the plate, calories pulled down, and the salmon’s fat keeps it from feeling thin. This is how I run it when I want the scale moving.

480Kcal

41G Protein

21G Fat

Bulk

Build it up

Same salmon, a bigger scoop of rice in each box and a drizzle of olive oil over the greens. A few slices of avocado on the side if you want them. Clean, calorie-dense, and easy to eat across a busy day.

760Kcal

43G Protein

32G Fat

TRT

Steady & balanced

The standard box, spread evenly across your days. Moderate carbs, plenty of protein, and healthy omega-3 fat from the salmon. Full, steady energy without a big evening overshoot.

560Kcal

42G Protein

22G Fat

06Meal prep & storage

This whole recipe is a prep, so storage is the main event — and with fish, the calendar matters more than usual. Cool everything fully before the lids go on, label the boxes with the date if you’re making the full batch, and respect the three-day line on cooked salmon.

Fridge

3 days

Cooked salmon is best eaten within three days, sealed and cold. Cook these at the start of the week and they carry you through to Wednesday — plan around that and every box still tastes like fresh fish.

Freezer

2 months

Salmon and rice freeze well. Cool fully, freeze the box flat, and thaw it overnight in the fridge before reheating. The greens soften a touch on thaw but hold their flavour.

Reheat

2 min

Go gently — fish overcooks fast. Microwave the box for 90 seconds to 2 minutes at medium power, with a splash of water over the rice. Stop the moment it’s warm through; blasting it on high dries the salmon out.

A word on the fish, because I’d be a poor cook not to say it: cooked salmon is happiest eaten cold or barely warmed. If you can eat one of these straight from the fridge over a desk lunch, honestly, it’s lovely that way — flaked over the rice, a squeeze more lemon, done. No reheating, no risk of drying it out at all.

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07Common questions

How do I reheat salmon without drying it out or stinking up the office? +

Two things solve both. For drying: heat it gently — 90 seconds to two minutes at medium power, never full blast, and stop the moment it’s warm through. A splash of water over the rice and a loose lid traps a little steam so the fish stays moist. For the smell: that lemon-soy finish does a lot, and reheating low and slow keeps the strong fishy notes down. Honestly, though, the cleanest fix is to eat it cold — flaked over the rice straight from the fridge, it’s genuinely good, and there’s no smell at all.

How long do these boxes actually keep? +

Cooked salmon is best eaten within three days in the fridge — shorter than cooked chicken, so plan these for the front of the week. If you want them later, freeze the boxes the day you cook them and thaw overnight in the fridge when you’re ready. That way nothing sits too long and every box still tastes like fish you’d be glad to eat.

Can I use frozen salmon fillets? +

Yes, and they’re often the better-value buy. Thaw them fully in the fridge overnight, then pat them very dry before seasoning — frozen fish carries extra water, and a dry surface is what gives you a proper roast instead of a steam. One thing: if your fillets were frozen raw, cook them and eat the boxes within three days rather than refreezing the cooked fish.

How do I keep the rice from going hard? +

Cool it spread out rather than in a lump, and when you reheat, add a splash of water over the rice before it goes in the microwave. The steam loosens it right back up. A loose lid or a damp paper towel over the box while it heats helps too.

Can I make this with a leaner white fish instead? +

You can — cod, haddock or pollock all work and drop the calories a fair bit. Just know they’re far leaner than salmon, so they dry out faster and you lose the omega-3. I’d add a teaspoon of olive oil per fillet to keep them moist, roast them a minute or two less, and still keep them inside the three-day window.

From my 7-day plans

This prep is the backbone of a full week of meals.

These boxes are the engine room of my meal plans — seven days of high-protein meals with the macros counted and the grocery list written. You pick the goal; I do the maths and the cooking order.

See the meal plans →

A row of salmon and rice prep boxes laid out and portioned under cold light