Guides
57 short guides to ways of eating and cooking. Each one explains the idea in a few minutes, lets you apply it to your own targets, and shows the recipes that fit it today.
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Goal
High-protein eating
How much protein is worth aiming for, how to spread it across the day, and the recipes that get you there without eating chicken and rice forever.
285 recipes fit
Goal
Eating in a calorie deficit
Losing fat comes down to eating a little less than you burn, for long enough. Here is how to set the numbers and still enjoy dinner.
208 recipes fit
Eating style
Low-carb and keto
What separates low-carb from keto, who it suits, and every recipe here under 20 g of carbs a serving.
695 recipes fit
Your kitchen
Cooking with only an air fryer
No oven, no hob, no problem. How to convert oven recipes, what air fryers are best at, and every recipe here that needs nothing else.
192 recipes fit
Goals 11
Goal
High-protein eating
How much protein is worth aiming for, how to spread it across the day, and the recipes that get you there without eating chicken and rice forever.
285 recipes fit
Goal
Eating in a calorie deficit
Losing fat comes down to eating a little less than you burn, for long enough. Here is how to set the numbers and still enjoy dinner.
208 recipes fit
Goal
Eating to build muscle
A small surplus, enough protein and patience. What to eat when the goal is to gain, with recipes that make extra calories easy.
133 recipes fit
Goal
Body recomposition
Losing fat while gaining muscle is possible, but slow. Who it works best for, how to set calories and protein, and how to tell whether it is working.
171 recipes fit
Goal
Maintenance after a diet
Keeping weight off is harder than losing it. How to find your new maintenance calories, why hunger lingers, and what the evidence says about reverse dieting.
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Goal
Flexible dieting and counting macros
Flexible dieting, or IIFYM, means hitting calorie and macro targets with foods you choose. How to set the numbers, track them day to day, and avoid the usual traps.
0 recipes fit
Goal
Fuelling endurance training
Carbohydrate is the main fuel for hard running and cycling. How much to eat day to day, before a long session, during it and afterwards.
249 recipes fit
Goal
High protein on a budget
Protein does not have to be the expensive part of the shop. The sources dietitians rate as good value, how to compare them fairly, and how to batch cook them.
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Goal
High-protein breakfasts
Breakfast is typically the lowest-protein meal of the day. How much to aim for in the morning, and the breakfasts here that get you there.
7 recipes fit
Goal
High-protein snacks
A snack with around 20 g of protein can close the gap between your meals and your target. What to keep on hand and what to check on the label.
26 recipes fit
Goal
Macro-friendly desserts
Dessert can fit your targets. The swaps that cut calories and add protein, where they stop working, and the desserts here that fit.
2 recipes fit
Eating styles 26
Eating style
Low-carb and keto
What separates low-carb from keto, who it suits, and every recipe here under 20 g of carbs a serving.
695 recipes fit
Eating style
Vegetarian and vegan
Hitting your macros without meat is completely doable. Where the protein comes from, what to watch, and the meat-free recipes on the site.
1,058 recipes fit
Eating style
Gluten-free
Who needs to avoid gluten, where it hides, and how the gluten-free label on our recipes is worked out.
991 recipes fit
Eating style
Mediterranean diet
Vegetables, beans, whole grains, fish and olive oil as the everyday base. What the pattern is, what the trials found, and the recipes here cooked in that style.
24 recipes fit
Eating style
DASH diet
An eating plan designed and tested for blood pressure: more vegetables, fruit and low-fat dairy, less salt. The servings, the trial results and lower-sodium recipes.
230 recipes fit
Eating style
MIND diet
A blend of the Mediterranean and DASH diets built around leafy greens, berries, beans and whole grains. What it includes, and what the evidence on brain health actually shows.
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Eating style
Blue Zones and eating for longevity
What people in the world’s long-lived regions tend to eat, how solid the evidence is, and the high-fibre vegetarian recipes closest to that mostly-plant plate.
97 recipes fit
Eating style
Nordic diet
Rye, oats, barley, berries, root vegetables, fish and rapeseed oil: a northern European take on mostly-plant eating. What it includes and what the studies found.
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Eating style
Pescatarian
A vegetarian diet plus fish and seafood. How much fish to aim for, which nutrients it makes easier, and every fish and meat-free recipe on the site.
1,140 recipes fit
Eating style
Flexitarian
Mostly vegetarian, with meat or fish now and then. No fixed rules exist, so here is a sensible way to set your own, plus recipes for the meat-free days.
1,058 recipes fit
Eating style
High-protein vegan
Hitting a serious protein target without animal products. How much to aim for, which plant foods carry the load, and vegan recipes with at least 20 g a serving.
16 recipes fit
Eating style
Dairy-free
Who needs to avoid dairy, what to replace it with so calcium and iodine do not slip, and how the dairy-free label on our recipes is worked out.
899 recipes fit
Eating style
Anti-inflammatory eating
A popular label for a loosely defined idea. What people mean by it, what trials have measured, and why it ends up looking much like the Mediterranean diet.
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Eating style
High-fibre eating
Most UK adults eat about two thirds of the fibre they are advised to. The targets, where fibre comes from, and recipes with at least 8 g a serving.
154 recipes fit
Eating style
Paleo
What the paleo diet includes and leaves out, what short trials have and have not shown, and the nutrients to watch when grains, legumes and dairy go.
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Eating style
Whole30
A strict 30-day elimination programme followed by reintroduction. What the rules are, why there is no trial evidence behind it, and how to approach it sensibly.
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Eating style
Carnivore diet
Eating only animal foods. What a carnivore diet involves, how thin the evidence is, and the known risks: no fibre, nutrient gaps and raised LDL cholesterol.
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Eating style
Atkins
A phased low-carb plan that starts near keto levels and adds carbohydrate back in steps. How it differs from keto and what the trials found.
418 recipes fit
Eating style
The Zone diet
Every meal at 40% carbohydrate, 30% protein and 30% fat. Where the ratio comes from, what trials found, and which claims do not hold up.
6 recipes fit
Eating style
Low-FODMAP
A short-term, dietitian-led elimination diet for people with diagnosed IBS. How the three steps work and why it is not meant to be permanent.
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Eating style
Intermittent fasting
Eating within set hours or on set days. The main patterns, what reviews found against ordinary calorie restriction, and who should not try it.
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Eating style
Volume eating
Filling your plate with foods that have few calories per gram. How energy density works, what the research shows, and how to lower it in everyday cooking.
200 recipes fit
Eating style
Low-sodium eating
How much salt is too much, where it actually comes from, and the recipes here with 600 mg of sodium or less per serving.
1,489 recipes fit
Eating style
Low-fat eating
What counts as low-fat, what it does and does not do for weight, and why the type of fat matters more than the total.
1,155 recipes fit
Eating style
Low-sugar eating
The limit is on free sugars, not the sugar in whole fruit or milk. What the guidelines say and how to find recipes with no added sugar.
995 recipes fit
Eating style
Carb cycling
Eating more carbohydrate on hard training days and less on easy ones. The logic, the thin evidence, and a moderate way to try it.
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Health and life stages 6
Health
Eating well on GLP-1 medicines
Semaglutide and tirzepatide shrink appetite, so every meal has to work harder. General principles for protein, muscle and small portions, to discuss with your prescriber.
251 recipes fit
Health
Protein and muscle after 50
Muscle gets harder to keep with age. What expert groups recommend for protein in later life, why resistance exercise matters as much, and easy ways to eat enough.
369 recipes fit
Health
Eating through the menopause
No diet fixes the menopause, but food and exercise can support the things that change with it: body shape, bone, heart health and, for some, hot flushes.
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Health
Eating with PCOS
No single diet has been shown to work best for PCOS, which the NHS now calls PMOS. What the international guideline recommends instead, and how to apply it.
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Health
Eating for steadier blood sugar
The basics of eating with type 2 diabetes or prediabetes: there is no single diabetes diet, but fibre, carbohydrate quality and drinks matter. General principles, not treatment.
115 recipes fit
Health
Eating for heart health
What the evidence supports for cholesterol and blood pressure: the DASH and Portfolio patterns, less salt and saturated fat, and more fibre. General principles alongside any treatment.
162 recipes fit
Your kitchen 10
Your kitchen
Cooking with only an air fryer
No oven, no hob, no problem. How to convert oven recipes, what air fryers are best at, and every recipe here that needs nothing else.
192 recipes fit
Your kitchen
Meal prep for the week
Cook two or three recipes on Sunday, portion them, and let the planner spread them across the week.
0 recipes fit
Your kitchen
Slow cooker meals
Ten minutes of prep in the morning, dinner ready hours later. How to load a slow cooker, what the settings do, and the food-safety rules that matter.
1,071 recipes fit
Your kitchen
Pressure cooker and Instant Pot meals
Stew in 25 minutes and dried beans without soaking. How electric pressure cookers work, the fill and release rules, and what the timings really mean.
1,085 recipes fit
Your kitchen
Cooking with only a microwave
A microwave can cook real meals, not only reheat them. How to get even heating, what is safe to put in it, and every recipe here that needs nothing else.
207 recipes fit
Your kitchen
No-cook meals
Meals you assemble instead of cook: no hob, oven or microwave. What to build them from, how to keep them safe, and every recipe here that needs no appliance.
192 recipes fit
Your kitchen
One-pan meals
Protein, vegetables and a starch cooked in a single pan or tray. How to time the ingredients so everything finishes together, and how to keep it safe.
401 recipes fit
Your kitchen
15-minute meals
Dinner in the time it takes to order one. What makes a meal fast, the shortcuts worth buying, and every recipe here that takes 15 minutes or less.
168 recipes fit
Your kitchen
Freezer meals
Cook a batch now and eat it weeks later. What freezes well, how long it keeps its quality, and how to thaw and reheat it safely.
154 recipes fit
Your kitchen
Cooking in a student kitchen
One fridge shelf, two pans and a microwave are enough. What to own, what to keep in the cupboard, and how to stay safe in a shared kitchen.
231 recipes fit
How it works 4
How it works
How the macros are calculated
Every number on a recipe comes from its ingredient list. Here is exactly how, and where the estimate can be off.
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How it works
Weighing food: raw or cooked?
Rice roughly triples in weight when cooked and chicken loses about a quarter. Which weight to log, how to convert, and how to portion a batch accurately.
105 recipes fit
How it works
Eating out on macros
You cannot weigh a restaurant plate, but you can estimate it well enough. How to use menu calories, judge portions and log a meal you did not cook.
109 recipes fit
How it works
Alcohol and your macros
Alcohol has 7 kcal per gram and is not protein, carbohydrate or fat. How drinks are counted, what common ones contain, and what health bodies advise.
Read the guide