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Personalised nutrition

Know what your body needs. Then see what to eat.

Understand your nutrition, discover foods that fit your goals, and turn what you learn into practical meals.

Find your diet plan Explore free nutrition tools

No account needed to start exploring.

Nutrition in this meal

Salmon, quinoa and greens bowl

Fits: General balance, Blood-sugar awareness, Higher protein

Grilled salmon on quinoa with kale, avocado, chickpeas and half a boiled egg.

Calories
598kcal
Protein
40.9g27%
Carbohydrate
42.2g28%
Fat
30.1g45%
Fibre
12.3g

Key ingredients

Select an ingredient to see its portion and contribution.

Percentages and bars are each nutrient’s share of the protein, carbohydrate and fat energy. Verified USDA FoodData Central records for the portions shown. Garnish is not counted.

Find your starting point

What would you like your diet plan to help you achieve?

From weight loss and higher-protein eating to blood sugar and specific health needs, choose what matters most to you. We'll use your goal to guide your personalised seven-day diet plan.

Weight lossWant to lose weight without following another diet that's hard to maintain.Build my diet plan Type 2 diabetes and blood sugarLooking for practical meal choices to help manage blood sugar alongside your diabetes care.Build my diet plan High-protein and muscle gainWant to eat more protein, build muscle or support your strength-training goals.Build my diet plan High cholesterol and heart healthWant to understand which everyday food choices can support healthier cholesterol levels.Build my diet plan PCOS and insulin resistanceLooking for practical nutrition guidance for PCOS, appetite and metabolic health.Build my diet plan Menopause and changing needsWant to adapt your eating as your energy, body composition and nutritional needs change.Build my diet plan

Not sure which goal fits? Start the questionnaire and choose it there.

Explore nutrition by need

Understand your needs. Find a way of eating that fits.

Explore practical nutrition guidance for your health concerns and everyday goals, then discover how a personalised diet plan can fit your needs. Nutrition support, not medical treatment.

Type 2 diabetes

Making everyday food choices with blood sugar in mind.

Understanding carbohydrates, portions and balanced meals can help you make more informed food choices when living with Type 2 diabetes.

Build My Diabetes Diet Plan Read the guide first

Free nutrition tools

Good food decisions start with understanding.

Explore the free tools to understand your food and your needs. No account required.

Top-down view of a plate with roast chicken breast, brown rice, broccoli and cherry tomatoes

Recipe 1 of 3

Roast chicken, brown rice and broccoli

Roast chicken breast with brown rice, steamed broccoli and cherry tomatoes.

See the recipe

Food & Nutrition Lookup

Free tool

Example food filled in. Type any food to search.

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Protein Calculator

Free tool

Example weight and goal filled in. Change them to yours.

General healthy adult

56 g a day

An estimate, not a prescribed intake.

Calculate protein →

Recipe Finder

Free tool

Search by recipe name, or by the ingredients you have, and see what you can cook.

Open the full tool

Meal Builder

Free tool

Search a food and add it to a meal to see the meal’s nutrition totals, ingredient by ingredient.

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BMI check

Free tool

Example values filled in. Change them to yours.

For adults aged 18 and over who are not pregnant. This calculator may not be suitable if you have an eating disorder or a condition that affects your height.

24.2Healthy weight range

Browse everyday recipes
Adults 18+. Nothing stored.Full calculator →

Energy Needs Calculator

Free tool

Example values filled in. Change them to yours.

Estimated maintenance

2,160 kcal a day

An estimate, not a prescribed intake.

Calculate energy →

Find meals

Start with what matters to you

Weight management

Moderate-energy meals that still bring protein or fibre.

A recipe is included when it has

  • 500 kcal or less per serving
  • At least 20 g protein or at least 5 g fibre

84 of our recipes meet this. Values are per serving. These are general food filters, not medical advice, and no recipe treats or prevents a condition.

Meal type

Showing 6 of 84 matching recipes, best match first.

How Meal Science works

From understanding your food to knowing what to eat.

  1. Step 01

    Understand your food

    Use the free nutrition tools to look up foods and portions, with the source shown for each.

    Open the free tools
  2. Step 02

    Find recipes you can cook

    Search the library by name, or by the ingredients you have.

    Browse recipes
  3. Step 03

    Try a recipe today

    Start with one recipe this week, then explore guides and recipe books for more.

    Pick a recipe

Meal plans

Meal plans and diet plans for your goal.

Choose your goal: weight management, higher protein for muscle goals, or balanced everyday eating. Each plan uses recipes from our library, fitted to your time and budget, with a weekly shopping list. Plans give general nutrition information. They are not a diagnosis or treatment for a health condition. If you have a condition, talk to your GP or dietitian before you change how you eat.

Plans open once our recipes are validated. The recipes and free tools here are available now.

  • Meals picked for you

    Chosen from validated recipes for your goal and preferences.

  • Portions

    Every meal states its servings.

  • Recipes and a shopping list

    Shown with each plan, once plans return.

What a plan will take into account

  • Your goal
  • Supported health context
  • How you eat
  • What you enjoy
  • Time to cook
  • Food spending
  • Who you cook for
  • Meals per day

Example recipes

A fixed example day

Example, not your plan

  • Breakfast

    Cottage Cheese, Berry & Oat Bowl

  • Lunch

    Veg & Bean Bulgur Stew

  • Dinner

    Light Lentil & Vegetable Stew

Three recipes shown as an example of what our library contains, for an example profile: age 30 to 39, moderately active, general health, no dietary restrictions, and no height or weight given, so it is not a personal calorie target. Nutrition figures are not shown until these recipes have been validated and the example reviewed.

Plans open once our recipes are validated. The recipes and free tools are available now.

Find your diet plan

Or explore the free tools.

Sarah and James, the AI-generated presenters who guide Meal Science content

Who is behind Meal Science

Meet Sarah & James.

Sarah — Nutrition & Lifestyle EducatorJames — Health & Nutrition Educator

They’re the friendly faces of Meal Science: AI-generated presenters who turn nutrition into practical, everyday ideas across our videos and content. They’re guides, not clinicians, and they’ll always say so.

  • Plain-English nutrition

    No jargon, no rules to memorise. Just clear, practical food ideas.

  • Built around real life

    Your tastes, your time, your budget and the people you cook for.

  • Honest about what we are

    A nutrition platform, not a clinic. General information, never medical advice.

Follow along

Your next step

Ready for a diet plan that fits your life?

Tell us about your goals, food preferences and routine. We'll use your answers to build a personalised seven-day diet plan.

Build My Diet Plan

You can start without an account. Create one to save your plan.

Common questions

Frequently asked questions

How personalised is a plan?

A plan is built from the profile you complete: your goal, supported health-related context, how you eat and what you enjoy, and practical details such as time to cook, food spending, who you cook for and meals per day. Plans will use only recipes that have passed validation

Is this medical advice?

No. We provide general nutrition information, not medical advice or treatment. If you have a health condition or take medication, speak to your doctor or a registered dietitian before changing your diet.

How are calorie targets worked out?

Our energy calculator is being checked before release, so no calorie targets are published yet. When it is available, it will show each step of the calculation

How are protein targets worked out?

Protein targets are set per kilogram of body weight by goal. The protein calculator is being checked before release, so no protein figures are published yet

Can a plan work around dietary needs?

You tell us your dietary pattern, allergies and intolerances in your profile, and the planner filters recipes against them. Always check ingredient labels yourself; we do not label any food as allergen-free.

How much do plans cost?

Plan prices are shown on the plan page before you pay. The Recipe Finder and the food lookup are free

Are there quick recipes?

Recipes show their preparation time, and cooking time where it has been recorded. The recipes page has a Quick filter.

Can’t find your answer? Get in touch.

Start with a recipe you can cook today.

Search recipes by name, or add the ingredients you have to see what you can cook and what is missing.

Find recipes

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