# Macro Friendly Meals

Hit a protein target with real meals. Free, no login, and no ads. Every number an agent needs is in the HTML, with the same figures in Markdown and JSON.

Nutrition values are estimates until a USDA FDC id is verified. Unverified foods say "USDA FDC ID: not yet verified (est.)." Do not treat estimates as lab values.

## Plans

- [Plan pattern](https://macrofriendlymeals.com/plan.md?kcal=1800&p=90&c=90&f=40&meals=3&mode=balanced&seed=0): one day, query kcal, p, c, f, meals, mode, keys, seed.
- [Example balanced day](https://macrofriendlymeals.com/plan.md?kcal=1800&p=90&c=90&f=40&meals=3&mode=balanced&seed=0)
- [Example higher-protein day](https://macrofriendlymeals.com/plan.md?kcal=2200&p=160&c=180&f=60&meals=4&mode=efficient&seed=1)

## About

- [Why I built Macro Friendly Meals](https://macrofriendlymeals.com/about.md)

## Catalog

- [Foods](https://macrofriendlymeals.com/foods)
- [Recipes](https://macrofriendlymeals.com/recipes)
- [OpenAPI](https://macrofriendlymeals.com/api/v1/openapi.json)
- [Full Markdown](https://macrofriendlymeals.com/llms-full.txt)

Data 2026-10-08.2.