About

What this is

A complete week of meals — breakfast, lunch, and dinner for all seven days — published every Friday for the week ahead. It exists for people who do not have the time or the appetite to decide what to cook. Open one page and the week is decided.

The cooking is mostly American, with one or two dishes each week from Italian, Japanese, or Korean kitchens. Every meal comes in two versions: a normal one, and one adjusted for people training seriously — usually leaner protein, less added fat and sugar, and more vegetables or fibre. They are the same dish, not two different dinners.

Where the recipes come from

We research real, tested recipes and then write our own version: our own ingredient amounts and our own method, in our own words. The cook or publication whose recipe gave us the idea is credited and linked underneath every meal. We do not copy their text.

If you are the author of a recipe credited here and would like the attribution changed or removed, get in touch and we will act on it.

Where the images come from

Every dish image here is AI-generated, not a photograph. Each one is produced from our own recipe text — the title, the cuisine and the ingredient list — by a text-to-image model, with no reference photo of any kind. We record the model, the exact prompt and the seed for every image, so any of them can be regenerated and checked.

This means the images are illustrations, not evidence. They show the kind of dish the method is aiming at, not the plate it produced, and an AI image can get details wrong in ways a photograph cannot — so trust the ingredients and the steps over the picture. We went this way because the alternative was reusing someone else's photograph of a dish we only adapted a recipe from, and crediting a photographer is not the same thing as having their permission.

About the nutrition numbers

Calories and macronutrients are estimates. They are calculated from typical values for the listed ingredients, not measured in a lab, and real figures will shift with brands, cuts of meat, portion sizes, and how much oil actually ends up in the pan. Treat them as a rough guide for comparing the two versions of a meal, not as a precise count.

Nothing here is medical, dietary, or nutritional advice. If you are managing a health condition or following a prescribed diet, talk to a doctor or a registered dietitian.

Allergens

We do not track allergens. Recipes are not labelled for nuts, dairy, gluten, shellfish, soy, eggs, or anything else, and ingredients may carry traces depending on the brands you buy. If you or anyone you cook for has a food allergy or intolerance, read every ingredient yourself and check the packaging.