Meal Nutrition Calculator
Calculate the nutritional content of any meal or recipe by entering ingredient amounts. Covers calories, protein, carbohydrates, fat, and fibre.
The Plate Method
A balanced plate: ½ non-starchy vegetables, ¼ lean protein, ¼ complex carbohydrates, plus a small amount of healthy fat. This roughly delivers 25–35% protein, 40–50% carbs, 20–30% fat — appropriate for most people.
Protein per Meal
Muscle protein synthesis peaks at around 25–40g protein per meal. More can be absorbed, but the anabolic stimulus doesn't increase significantly above this threshold. Spreading 130–160g daily protein across 4–5 meals is more effective than front-loading.
Volume Eating
High-volume, low-calorie foods (leafy greens, cucumber, courgette) fill the stomach and trigger satiety signals without significant calories. Adding 100g of spinach or broccoli to a meal adds ~20 kcal but significant volume and micronutrients.
Food Safety Fundamentals
Food safety rules apply regardless of cooking method or time. The danger zone for bacterial growth is 4-60 degrees C — food should not remain in this range for more than 2 hours. Core temperature targets: poultry 74 degrees C throughout (no pink allowed), pork 71 degrees C, beef/lamb can be pink when above 63 degrees C (due to surface-only bacteria on whole cuts). Never use the same equipment for raw and cooked food without washing. Leftovers should be cooled rapidly (within 2 hours), refrigerat
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