Whole-food performance nutrition
Hit your protein.
Stay on budget.
Eat real food.
Tell ATHLYRO your calories, protein target, weekly budget and kitchen limits. Get a personalized 7-day whole-food plan and grocery list.
How it works
- 1
Set targets
Calories, protein, weekly budget, cook time, equipment, allergens.
- 2
Build the week
A deterministic solver returns a feasible 7-day plan — or tells you why not.
- 3
Shop & cook
One consolidated grocery list with estimated costs, then cook from Today.
Example only
An example week
An illustration of what ATHLYRO returns. This is not your plan and nothing here is saved to your account.
- Calories/day
- 2400 kcal
- Protein/day
- 165 g
- Meals/day
- 4
- Weekly budget
- €70
- 52 g · 640 kcal · 25 min
Chicken, rice & broccoli bowl
Mon
- 38 g · 410 kcal · 5 min
Greek yoghurt & berry breakfast
Tue
- 46 g · 690 kcal · 30 min
Salmon with potatoes & green beans
Wed
- 36 g · 580 kcal · 20 min
Black bean & feta burrito bowl
Thu
Grocery summary
- Protein
- Chicken breast 1.4 kg · Eggs 18 · Greek yoghurt 1 kg · Salmon 600 g
- Carbs
- Rice 1 kg · Potatoes 2 kg · Oats 750 g · Tortillas 8
- Produce
- Broccoli 800 g · Spinach 400 g · Peppers 4 · Blueberries 250 g
Food costs are estimates and may vary by retailer and location.
Why ATHLYRO
Most tools track what you already ate. ATHLYRO decides what to buy and cook next, inside your real constraints.
Protein first
Every day is built to reach your protein target from whole foods — no powders, no filler.
Costed to the week
Meals and grocery items carry an estimated cost so the week fits a real budget.
Time and equipment
Cook time and the equipment you actually own are treated as hard limits, not suggestions.
Allergens and exclusions
Allergens and foods you refuse to eat are never relaxed, on any tier.
Whole-food recipes, built for the week
Every ATHLYRO recipe shows per-serving calories, protein, cook time and estimated cost, so a week can be planned around real food instead of guesswork.
Mediterranean
Greek Yogurt Protein Bowl
A five-minute breakfast that lands 30 g of protein before you've made coffee.
34 g protein · 462 kcal · 5 min
Modern
Chicken & Rice Power Bowl
The workhorse. Scales cleanly, reheats well, keeps the weekly cost down.
65 g protein · 715 kcal · 25 min
Mediterranean
Salmon, Rice & Charred Zucchini
Crisp skin, soft grain, sharp lemon. Restaurant plate, 25 minutes.
41 g protein · 719 kcal · 25 min
Plan the week, then cook it
A plan is only useful if the cooking is realistic. Our guides explain how to build a feasible whole-food week and how to batch-cook protein, carbs and sauces across it.
Read the whole-food meal plan guide
How the deterministic engine turns protein, budget and constraints into a 7-day plan.
Read the high-protein meal-prep guide
Five steps for batch-cooking a week that hits protein without blowing the budget.
How to eat healthy on a budget
Inventory first, cheap protein anchors, and cost per 100 g of protein.
How to read nutrition labels
Serving size, protein per 100 g, added sugar and sodium — in that order.
Whole-food plant-based protein
Legumes, soy, grains — and the nutrients a plant-based week must plan for.
Browse all 16 high-protein recipes
Per-serving calories, protein, cook time and estimated cost for every recipe.
Free vs ATHLYRO Pro
Free is a complete planning loop. Pro removes the limits — 7-day trial, no card required, then €9.99/month.
Questions
Build this week's plan
Set your targets once and get a feasible seven-day whole-food plan with a costed grocery list.
Build my free week