Blog
Nutrition with the numbers shown: protein, plans, family
Each guide uses a worked example or real plan data, lists its sources and says what it does not cover. Written by Roman Leshchuh, founder of Mealyno.
- Productivity · 6 min read
AI Meal Planning for Busy People
How to plan a week of meals when your schedule changes daily: one planning pass, one shopping trip, two prep sessions and fast fixes.Read - Nutrition Tracking · 6 min read
How to Count Calories From a Photo Accurately
Learn what a photo calorie counter can and cannot tell you, see a worked example of portion error, and get better scans and cleaner logs.Read - Performance Nutrition · 7 min read
Meal Prep for Muscle Gain With AI
Published protein ranges for people who train with weights, a real 2,500 kcal high-protein day, and a prep routine that keeps the cooking manageable.Read - Nutrition · 5 min read
High-Protein Grocery List for the Week
A complete one-week high-protein grocery list taken from a real plan, grouped by category with quantities, plus how to shop it and what to swap.Read - Meal Prep · 6 min read
High-Protein Meal Prep for the Week
One real high-protein week with daily totals, a two-session prep routine, container math and food-safety basics for cooked meals.Read - Protein · 7 min read
How Much Protein Per Day: By Goal and Weight
How many grams of protein a day you need by weight and goal, with EFSA and ISSN ranges, a weight table, a worked day and how to split it across meals.Read - Meal planning · 7 min read
Build a Weekly Meal Plan for Your Calorie Target
Build a 7-day plan for a calorie target in five steps: set the number, split meals, repeat dishes, group the shopping list. Worked at 1600, 2000, 2400.Read - Family · 7 min read
Family Meal Planning: One Menu for Adults and Kids
Plan one weekly menu for a family where adults and kids eat differently: portions in grams, a worked dinner for four, one shopping list, batch cooking.Read - Special diets · 6 min read
What to Eat on GLP-1 Medicines: A Food Guide
Food ideas for adults using GLP-1 medicines: small protein-first meals, fibre, fluids and a smaller appetite. Not medical advice, ask your clinician.Read