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.

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featured · 4 min Raw or cooked: which weight do you log? Pick a food and see the calories Should you weigh rice, pasta or chicken raw or cooked? Either works, but the two weights…

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Basics · 4 min Do you burn calories digesting food? Set your day's mix and see how much Your body spends some energy digesting, absorbing and storing every meal. That is the thermic effect of food, and it is… Fasting · 4 min Does fasting cost you muscle? Set your meals and see the protein that protects it Will fasting cost you muscle? The research on people who fast and strength-train says lean mass is generally kept, as… Mediterranean · 4 min Does the Mediterranean diet need wine? Count your week in units and see Do you need a glass of red wine to follow the Mediterranean diet? No. The benefits come from the everyday food, and the… Kitchen · 3 min Does cooking destroy the vitamins in vegetables? Pick your method and see what stays Does cooking really destroy the vitamins in vegetables? Partly: some nutrients drop while others become easier to… Basics · 4 min Raw or cooked: which weight do you log? Pick a food and see the calories Should you weigh rice, pasta or chicken raw or cooked? Either works, but the two weights are very different: 100 g of… 3 picks Low-Carb · 4 min Does low-carb raise your cholesterol? Pick your fat and see the saturated fat it adds Does low-carb raise your cholesterol? On average, a little, but the fat you eat instead of carbs matters a lot. Pick…

Calculators

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

01 Does fasting cost you muscle? Set your meals and see the protein that protects it Will fasting cost you muscle? The research on people who fast and strength-train says lean mass is generally… Open → 02 Does the Mediterranean diet need wine? Count your week in units and see Do you need a glass of red wine to follow the Mediterranean diet? No. The benefits come from the everyday… Open → 03 Does cooking destroy the vitamins in vegetables? Pick your method and see what stays Does cooking really destroy the vitamins in vegetables? Partly: some nutrients drop while others become… Open → 04 Raw or cooked: which weight do you log? Pick a food and see the calories Should you weigh rice, pasta or chicken raw or cooked? Either works, but the two weights are very different… Open → 05 Does low-carb raise your cholesterol? Pick your fat and see the saturated fat it adds Does low-carb raise your cholesterol? On average, a little, but the fat you eat instead of carbs matters a… Open → 06 Where does saturated fat hide? Tap your foods and see how your day adds up Saturated fat is easy to overshoot because it hides in pastry, cheese, sausages and chocolate, not only in… Open →

Most-used kit

The kit our guides come back to most.

Budget Philips NA221/00 Airfryer 4.2 L basket · Dishwasher-safe parts · One basket From: What size air fryer do you need? Say who you cook for and see the litres
€86.62 RueDuCommerce ↗
Splurge Philips Airfryer Dual Stacked 4000 Series NA462/70 10 L in two drawers · Dishwasher-safe parts · Cook two foods at once From: What size air fryer do you need? Say who you cook for and see the litres
€194 Coolblue ↗
Sweet spot Balance de cuisine électronique 15kg - 1g inox - kem3413815k - TERRAILLON 1 g steps · 15 kg capacity · Stainless steel From: Raw or cooked: which weight do you log? Pick a food and see the calories
€36.35 RueDuCommerce ↗
Splurge Balance de cuisine électronique 5kg/1g - KSC01SBMWW - SMEG 1 g steps · 5 kg capacity · Electronic display From: Raw or cooked: which weight do you log? Pick a food and see the calories
€149 RueDuCommerce ↗
Sweet spot Philips Airfryer XXL 3000 Serie NA342/00 7.2 L basket · One basket · Room for 4+ portions From: What size air fryer do you need? Say who you cook for and see the litres
€134 Coolblue ↗
Budget High-Accuracy Digital Kitchen Scale - 3000g/0.1g - Silver 3 kg capacity · 0.1 g steps · Digital display From: Do you need a kitchen scale? Pick a food and see how far a spoon drifts
€16.50 Meintrendyhandy ↗

Topics

22 BasicsCalories, macros and portions. 11 FastingEating windows and schedules. 11 KitchenTools that make it easier. 10 Low-CarbKeto and lower-carb eating. 10 Meal PrepCooking ahead for the week. 11 MediterraneanOlive oil, fish, beans and vegetables. 10 NutrientsFibre, protein, water and labels. 10 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.