ATHLYRO — Hit your protein. Stay on budget. Eat real food.

How it works

01
Set targets
Calories, protein, weekly budget, cook time, equipment, allergens.
02
Build the week
A deterministic solver returns a feasible 7-day plan — or tells you why not.
03
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

Sample meals

Mon
Chicken, rice & broccoli bowl
52 g · 640 kcal · 25 min
Tue
Greek yoghurt & berry breakfast
38 g · 410 kcal · 5 min
Wed
Salmon with potatoes & green beans
46 g · 690 kcal · 30 min
Thu
Black bean & feta burrito bowl
36 g · 580 kcal · 20 min

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

Estimated weekly cost€62.40

Food costs are estimates and may vary by retailer and location.

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.

Speckled bowl of thick Greek yoghurt topped with blueberries, oat granola, chopped almonds and a drizzle of honey.

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

Bowl of sliced seared chicken breast with white rice and steamed broccoli florets.

Modern

Chicken & Rice Power Bowl

The workhorse. Scales cleanly, reheats well, keeps the weekly cost down.

65 g protein · 715 kcal · 25 min

Crisp-skinned salmon fillet with steamed white rice, charred courgette slices and a lemon wedge.

Mediterranean

Salmon, Rice & Charred Zucchini

Crisp skin, soft grain, sharp lemon. Restaurant plate, 25 minutes.

41 g protein · 719 kcal · 25 min

Browse all 16 recipes

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.

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.

New to this? Start with the free High-Protein Whole-Foods Starter Guide.

High protein meal plan guide

Set a daily protein target, pick whole-food anchors, and keep the week inside a budget.

Read guide

Read the whole-food meal plan guide

How the deterministic engine turns protein, budget and constraints into a 7-day plan.

Read guide

Read the high-protein meal-prep guide

Five steps for batch-cooking a week that hits protein without blowing the budget.

Read guide