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1840 kcalP 115g · F 62g · C 210gWater: 2.5 L
Breakfast

Greek yogurt with berries and honey

High-protein start with antioxidants from berries.

320 kcal · P 22g · F 8g · C 38g
5 min
Quick to assemble; supports steady morning energy.

Ingredients

  • Greek yogurt 200 g
  • Mixed berries 100 g
  • Honey 1 tbsp
  • Chia seeds 1 tsp

Instructions

  1. 01Spoon yogurt into a bowl.
  2. 02Top with berries, honey, and chia seeds.
Lunch

Grilled chicken quinoa bowl

Balanced bowl with lean protein and complex carbs.

580 kcal · P 45g · F 18g · C 58g
25 min
Meal-prep friendly; keeps well for next-day lunch.

Ingredients

  • Chicken breast 150 g
  • Quinoa 80 g dry
  • Cherry tomatoes 100 g
  • Cucumber 80 g
  • Olive oil 1 tbsp

Equipment

oven

Instructions

  1. 01Cook quinoa according to package directions.
  2. 02Grill seasoned chicken until cooked through.
  3. 03Combine with chopped vegetables and olive oil.
Dinner

Baked salmon with roasted vegetables

Omega-3 rich dinner with fiber from seasonal vegetables.

520 kcal · P 38g · F 28g · C 32g
30 min
One-tray dinner; minimal cleanup.

Ingredients

  • Salmon fillet 160 g
  • Zucchini 120 g
  • Bell pepper 100 g
  • Olive oil 1 tbsp
  • Lemon 1/2

Equipment

oven

Instructions

  1. 01Arrange salmon and chopped vegetables on a baking tray.
  2. 02Drizzle with olive oil and lemon juice.
  3. 03Bake at 200°C for 18–20 minutes.