IntermediateBreakfast
Coconut Milk Scrambled Eggs with Crispy Bacon & Cilantro
Silky eggs with island spice and pork crackle
457 cal · 19g protein · 20 min
Macro meal planner
A macro meal planner that plans the day, not the plate
Hitting a protein number on one meal is easy and mostly pointless; hitting it across a whole day, repeatedly, is what actually moves anything. Every dish here carries protein, carbs and fat, every day carries its totals, and you can steer a day toward a macro split without doing the arithmetic yourself.
How it works
- Protein, carbs and fat on every dish and on the day as a whole
- Steer a day toward a split — high protein, lower carb — and it rewrites around it
- Swap one dish and the day’s totals move with it, immediately
See it in action
Intermediate
IntermediateSnack
Toasted Coconut & Lime Granola Clusters
Crunchy, tropical clusters with sea salt finish
602 cal · 12g protein · 20 min
IntermediateLunch
Pan-Seared Chicken Thighs with Charred Pineapple & Black Garlic Oil
Caramelized thighs, jammy fruit, umami finish
645 cal · 26g protein · 40 min
IntermediateIn-between
Crispy Plantain Chips with Spiced Lime Salt
Salty-sweet afternoon crunch
537 cal · 3g protein · 25 min
IntermediateAppetizer
Charred Callaloo Tart with Crispy Shallot & Smoked Paprika Aioli
Leafy, umami tart with peppery finish
840 cal · 6g protein · 35 min
IntermediateDinner
Jerk-Spiced Chicken Breast with Rice & Charred Okra
Bold Caribbean spice, tender breast, silky rice
1065 cal · 51g protein · 43 min
Questions, answered
Are the macros per serving?
Yes, per serving — and if you scale a recipe for more people the per-serving figures stay honest.
Can I plan high-protein days specifically?
Yes. The high-protein plan builds every meal of the day around protein rather than bolting a shake onto the end.
Do I have to weigh anything?
No. The figures come from the recipe quantities, so planning to a macro target does not require a kitchen scale.
Is this a meal planner with macros?
Yes. A meal planner with macros is only useful if the numbers cover the whole day — hitting protein at lunch means little if dinner undoes it. Set targets for protein, carbs and fat and the day is built to land near them, with each meal showing its own contribution.
