Backed by USDA FoodData Central

Know what's on your plate. Really.

Track 168 nutrients per meal. Generate AI recipes backed by USDA science. Plan your week. Share what you cook.

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10,000+ foods in the database 168 nutrients tracked per food Free to start · No credit card
m3hungry.com/calendar

Lunch

1
prepare
1
consume

Nutrition depth

Not 4 nutrients. 168.

Most trackers give you calories and macros. We give you the full picture — the same data nutritionists and researchers actually use.

What most apps track

Calories kcal
Protein g
Carbohydrates g
Total Fat g
… and that's it

What M3Hungry tracks

Energy kcal
Protein g
Total Fat g
Carbohydrates g
Dietary Fiber g
Saturated Fat (SFA) g
Monounsaturated Fat (MUFA) g
PUFA 18:2 n-6 (Linoleic acid) g
DHA 22:6 n-3 g
Vitamin K (phylloquinone) µg
Folate, food µg DFE
Selenium µg
+ 156 more nutrients tracked

Meal planning

Your week, planned. Your nutrition, balanced.

Add any recipe to your meal calendar. See your daily nutrition at a glance across every tracked nutrient. Generate your shopping list automatically from your weekly plan.

  • Calendar view for breakfast, lunch, dinner, and snacks
  • Daily nutrition totals across all 168 tracked nutrients
  • Import meal ingredients into your shopping basket with one tap
  • Adjust portion sizes and serving counts per meal
Plan your week →

Lunch

1
prepare
1
consume
Daily Summary
1 meal · 1 item 11025 kcal 409.5g protein 502.0g carbs 902.3g fat
Energy
11025.3 kilocalorie
Protein
409.5 grammar
ALA (Alpha-Linolenic Acid, Omega-3)
2.1 grammar
Alcohol, Ethyl
0.0 grammar
Arginine
0.7 grammar
Ash
5.6 grammar
Aspartic Acid
1.9 grammar
Beta-glucan
7.5 grammar
Beta-sitosterol
1.7 milligram
Betaine
1.0 milligram
Caffeine
0.0 milligram
Campesterol
0.4 milligram
Cholesterol
45.7 milligram
Cryptoxanthin, Beta
0.1 microgram
Cystine
0.2 grammar
Fluoride, F
2.9 microgram
Folic Acid
0.0 microgram
Glutamic Acid
4.2 grammar
Glycine
0.5 grammar
High Molecular Weight Dietary Fiber (HMWDF)
9.7 grammar
Histidine
0.5 grammar
Isoleucine
1.2 grammar
Leucine
2.2 grammar
Low Molecular Weight Dietary Fiber (LMWDF)
0.7 grammar
Lutein + Zeaxanthin
32.0 microgram
Lycopene
0.0 microgram
Lysine
1.9 grammar
Methionine
0.6 grammar
Molybdenum, Mo
160.0 microgram
Nitrogen
2.3 grammar
Oleic Acid (Omega-9)
0.2 grammar
Phytosterols
9.9 milligram
Proline
2.7 grammar
Serine
1.3 grammar
Stigmasterol
0.0 milligram
Sugars, Added
0.0 grammar
Theobromine
0.0 milligram
Threonine
0.9 grammar
Tocopherol, Beta
0.0 milligram
Tocopherol, Delta
0.0 milligram
Tocopherol, Gamma
0.2 milligram
Tocotrienol, Alpha
0.0 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Tryptophan
0.1 grammar
Tyrosine
1.1 grammar
Valine
1.8 grammar
Water
439.0 grammar

Discover & share

Recipes with the nutrition already done.

Browse community recipes — each one built with real USDA ingredients, so the nutrition facts are exact, not estimated. Save any recipe to your calendar in one click.

Mediterranean Yogurt & Grain Bowl with Jewelled Pomegranate & Honeyed Figs

Mediterranean Yogurt & Grain Bowl with Jewelled Pomegranate & Honeyed Figs

2 servings  · 5 min

168 nutrients tracked

Mediterranean Shrimp & Tomato Pasta with Lemon and Basil

4 servings  · 20 min

168 nutrients tracked
Red Sauce Eggplants with Potatoes in a Pot (Giaxni)

Red Sauce Eggplants with Potatoes in a Pot (Giaxni)

4 servings  · 45 min

168 nutrients tracked
Browse all recipes →

Post your recipes

Share what you cook and tag it with food hashtags for others to discover

Comment & vote

Leave feedback, ask questions, and vote on the recipes you love

Follow creators

Build a feed from the cooks whose nutrition philosophy matches yours

AI Recipe Assistant
High-protein pasta under 600 kcal. Make it Mediterranean.

Mediterranean Chicken Orzo

Generated using USDA-verified ingredients

Full 168-nutrient breakdown calculated from USDA data

Protein · Fatty acids · Vitamins · Minerals · Amino acids…

View full breakdown →

Example output — your results will vary by request

AI-powered

Tell it what you want to eat. It handles the rest.

Describe your meal — a dietary goal, a cuisine, what's in your fridge. The AI generates a complete recipe with ingredients mapped directly to the USDA database, so you get exact nutrition data, not estimates.

  • Recipes generated to your calorie and macro targets
  • Every ingredient mapped to USDA FoodData Central
  • Generate a full weekly meal plan in one request
  • Save generated recipes directly to your calendar
Try the AI assistant →

Plus plan required · From €2.99/mo

Nutrition intelligence

Built for how nutrition actually works.

Nutrients don't exist in isolation. M3Hungry tracks how nutrients interact with each other — and adapts to the foods your body actually needs.

Nutrient interactions

Some nutrients enhance absorption; others inhibit it. Vitamin C improves iron uptake. Vitamin D activates calcium metabolism. We surface these relationships per recipe.

Dietary preferences

Set dietary restrictions — vegetarian, gluten-free, specific allergies. Exclude ingredients or entire food categories from your experience. Your feed and AI adapt accordingly.

Survey-guided setup

Complete a short dietary preferences survey when you join. Your food feed, recipe recommendations, and AI outputs adapt to your actual lifestyle and goals from the start.

Professional tier

Built for nutritionists, not just individuals.

Manage your client roster, assign meal plans, track progress, and schedule appointments — within the same platform your clients use to log their food.

  • Client invitation and management system
  • View and manage client meal calendars
  • Appointment scheduling with calendar view
  • 30 AI recipe generations + 10 meal plans per month
Explore the professional tier →

Pricing

Start free. Upgrade when you're ready.

All plans include full nutrition tracking. AI features are the upgrade.

Free

€0 /month

No credit card required

  • Full nutrition tracking (168 nutrients)
  • Unlimited manual recipe creation
  • Meal calendar planning
  • Browse and share community recipes
  • Shopping basket
  • AI recipe generator
Get started free
Most popular

Plus

€2.99 /month

or €19.99/yr — save 44%

  • Everything in Free
  • 15 AI recipe generations / month
  • 4 AI meal plan generations / month
  • Priority support
Upgrade to Plus

Pro

For nutritionists

  • Everything in Plus
  • 30 AI recipe generations / month
  • 10 AI meal plans / month
  • Full client management portal
  • Appointment calendar
Explore Pro

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