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Young Muscle
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Breakfast
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Snacks/Light Meals
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Dessert
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Add fruit

Choose your fruits

Highest volume first

Mixed Berries
Blueberries
Banana
Apple
Orange
Mango
Grapes
Watermelon
Pineapple
Strawberries
Raspberries
Kiwi
Mandarin

Weights are the edible part only (peeled, no core, seeds or stones). Split evenly across the fruit you pick.

Add veg
Recommended: 375 g a day (5 serves). Great for fibre and volume, especially in a calorie deficit.

Choose your veg

Highest volume first

Mixed Veg
Broccoli
Carrot
Peas
Corn
Spinach
Cauliflower
Zucchini
Green Beans
Capsicum
Mushrooms
Tomato
Cucumber
Asparagus
Bok Choy
Salad Leaves

Weights are raw (or frozen for Mixed Veg), split evenly across the veg you pick.

Filters (Optional)
Diet · pick one
Vegetarian
Vegan
Pescatarian
Meat Mains
Extras · pick any
Simple
GF
Nut free
Soy free
Lactose free

Your plan will appear here

Add your macros above, then tap Generate.

Disclaimer: Values come from the Young Muscle Recipe Books and are a guide only. Allergen filters and tags can’t account for “may contain” warnings, so always check labels. Read more

Calorie and macronutrient values are sourced directly from the Young Muscle Recipe Books (Volumes 2–22). Actual nutritional values may vary depending on brands, ingredient variations, portion sizes, and cooking methods. Fruit and veg nutritional estimates are based on average NUTTAB/USDA values. The Gluten free, Nut free, Soy free and Lactose free filters and the GF*, NF*, SF* and LF* tags are based on each recipe’s listed ingredients only. They can’t account for “may contain” warnings, cross-contamination or product changes, so always check labels, and speak to your doctor or dietitian if you have coeliac disease, a severe allergy or lactose intolerance. This tool is for general guidance only — consult a qualified nutritionist for personalised dietary advice.