new to eating well? start with one plate.

Diets, explained one plate at a time.

Interactive explainers and calculators for calories, fasting, Mediterranean and plant-based eating. Every guide ends with kitchen kit that fits.

Browse guides Try a calculator
featured · 4 min What size air fryer do you need? Pick your household and see Air fryer sizes are given in litres, but what does that mean for your kitchen? Pick how…

Latest

All guides →
Plant-Based · 3 min Can you get enough iron without meat? Build a day and see Can you get enough iron without meat? For most people, yes: beans, lentils, tofu, oats and seeds all help. Plant iron… Meal Prep · 3 min What goes in a meal-prep box? Build one and see how it balances Build a lunch box on your own plate and see what is in it. Pick a protein and a starchy base, slide the amounts and… Basics · 3 min How much protein do you need? Put in your weight and see How much protein do you need? The EU reference for healthy adults is 0.83 g per kg of body weight a day, and some… Fasting · 4 min Is 16:8 fasting better than just eating less? Slide the window and see Is 16:8 fasting better than just eating less? Trials so far, including a 2022 NEJM trial and a 2026 Cochrane review… Mediterranean · 4 min How often should you eat beans and lentils? Plan your week and see How many times a week should beans and lentils be on your plate? Italy's guidelines suggest about 3 servings a week… Kitchen · 4 min What size air fryer do you need? Pick your household and see Air fryer sizes are given in litres, but what does that mean for your kitchen? Pick how many people you cook for and… 3 picks

Calculators

Put in your numbers, get a plate you can make tonight.

01 Can you get enough iron without meat? Build a day and see Can you get enough iron without meat? For most people, yes: beans, lentils, tofu, oats and seeds all help… Open → 02 What goes in a meal-prep box? Build one and see how it balances Build a lunch box on your own plate and see what is in it. Pick a protein and a starchy base, slide the… Open → 03 How much protein do you need? Put in your weight and see How much protein do you need? The EU reference for healthy adults is 0.83 g per kg of body weight a day, and… Open → 04 Is 16:8 fasting better than just eating less? Slide the window and see Is 16:8 fasting better than just eating less? Trials so far, including a 2022 NEJM trial and a 2026 Cochrane… Open → 05 How often should you eat beans and lentils? Plan your week and see How many times a week should beans and lentils be on your plate? Italy's guidelines suggest about 3 servings… Open → 06 What size air fryer do you need? Pick your household and see Air fryer sizes are given in litres, but what does that mean for your kitchen? Pick how many people you cook… Open →

Most-used kit

The kit our guides come back to most.

Sweet spot Philips Airfryer 3000 Series Dual Basket NA352/00 9 L total, dual basket · Dishwasher-safe baskets · Cook two foods at once From: What size air fryer do you need? Pick your household and see
€132 Coolblue ↗
Splurge Smeg KSC01 Digital Kitchen Scale - Storm Blue Digital display · Design-led finish From: Do you need a kitchen scale? Same cup, very different weights
£149.95 MagicVision ↗
Sweet spot Ooni Dual Platform Digital Scales keukenweegschaal Dual platform · Digital display From: Do you need a kitchen scale? Same cup, very different weights
€49.90 Alternate.nl ↗
Budget Philips Airfryer XL NA231/00 6.2 L single basket · Compact single drawer From: What size air fryer do you need? Pick your household and see
€95 Coolblue ↗
Splurge Philips Airfryer 5000 Series Dual Basket NA552/00 9 L total, dual basket · Dishwasher-safe baskets · Steam function From: What size air fryer do you need? Pick your household and see
€220 Coolblue ↗
Sweet spot Philips 5000 Series Blender HR2767 1000 W motor · Pulse function From: Is a smoothie as good as the fruit? Build one and see
€87 Coolblue ↗

Topics

8 BasicsCalories, macros and portions. 4 FastingEating windows and schedules. 4 KitchenTools that make it easier. 3 Low-CarbKeto and lower-carb eating. 4 Meal PrepCooking ahead for the week. 4 MediterraneanOlive oil, fish, beans and vegetables. 3 NutrientsFibre, protein, water and labels. 4 Plant-BasedVegetarian, vegan and flexitarian.

How picks work

Each guide explains the idea first. The kit at the end is an example that makes it easier, at up to three price points.

  1. 01We don’t claim hands-on testing. Picks are examples, not reviews.
  2. 02Links are affiliate links and marked as sponsored. We may earn a commission, but your price doesn’t change.
  3. 03Nutrition facts follow public health bodies and published research, and every guide links its sources.
  4. 04Not medical advice. If you have a condition, are pregnant or take medication, talk to a doctor before changing how you eat.