Every number on your label came off a scale.
Your protein is weighed to the ounce before it goes in the bowl, and the macros we print come from that exact weight. Here is the arithmetic, in full, so you can check it against what you track.
We show our work
Every ingredient carries its own nutrition data. When you move the protein stepper or swap a base, we add the parts back up and the total changes as you watch.
Nothing is rounded to a friendly number and nothing is estimated from a category average. The macros in the builder are the macros on the label on your bowl.
Food is not a spreadsheet, though. Two chicken breasts trimmed to the same weight can still differ a little, so treat every number here as a close estimate rather than a laboratory result.
This is a real bowl, priced and counted by the same engine that runs the builder. It is not an illustration.
- Mixed Greens4 oz15 cal1g P
- Grilled Chicken Breast6 oz281 cal53g P
- Roasted Broccoli2 oz35 cal2g P
- Chimichurri1.5 oz80 cal0g P
Six ounces means six ounces
An ounce is not the same everywhere. Ours is measured after cooking, so 6 oz means 6 oz on the plate. Weighed raw instead, that same 6 oz would land closer to 4 oz once the water cooks out of it.
Which means you can check us. Put the bowl on a kitchen scale.
Grilled chicken breast
Set any whole ounce from 1 to 14. These are the steps people use most.
| Portion | Grams | Protein | Calories |
|---|---|---|---|
| 4 ozIncluded | 113g | 35g | 187 |
| 6 oz | 170g | 53g | 281 |
| 8 oz | 227g | 70g | 374 |
| 10 oz | 283g | 88g | 468 |
| 14 ozMax | 397g | 123g | 655 |
Every bowl includes 4 oz of protein, which is roughly the protein in 6 large eggs. Above that, protein is $1.25 an ounce, and you watch the price move as you build.
What the menu tags mean
Bowls earn these automatically from their macros. Nothing is applied by hand, so a tag is always true of the bowl wearing it.
40g protein or more
The bowls that do the most for muscle and for staying full. Most builds get here with a 6 oz protein.
Fewer than 500 calories
Lighter bowls, without making the protein smaller. Swap the rice for greens and most builds land here.
30g total carbs or less
Counts total carbs, not net carbs, so the number you see is the number you track. Keto builds live here too.
Where to start for your goal
A sensible per-bowl range to aim at. Not a rule, just a place to begin.
Eating lighter
- Calories
- 350 to 550
- Protein
- 30 to 50g
Leave the protein where it is and take the calories out of the base. Greens instead of rice, sauce on the side, and you still get up from lunch full.
Staying strong
- Calories
- 550 to 800
- Protein
- 40 to 60g
Move the protein up a couple of ounces and let the base carry the carbs. It is usually the difference between a lunch that holds you until dinner and one that does not.
Staying steady
- Calories
- 450 to 650
- Protein
- 30 to 45g
The included 4 oz of protein and 4 oz base is a sensible middle for most people. Adjust once you have seen how a week actually feels.
These are general starting ranges, not medical or dietary advice. If you are managing a health condition, talk to your doctor or a registered dietitian.
Every ingredient, in detail
Calories, protein, carbs and fat for each ingredient by serving size.
Browse the nutrition referenceWatch the numbers move
Build a bowl and change the protein by one ounce. The macros update while you do it.
Start building