Guides
The thinking behind the recipes: macros, meal timing, Italian pantry staples, and what the research actually says.
What to Eat After a Long Run: Recovery, Italian Style
Carbohydrate, 20–30 g of protein, fluid and salt, in the first few hours. What the research asks for, and what it looks like on an Italian table.
Meal prepMediterranean Meal Prep, the Italian Way
How Italian kitchens actually cook ahead — components instead of five identical containers, the dishes that improve on day two, and how long each keeps.
Healthy & GreenVegan Italian Food: What's Already Plant-Based, and What Isn't
Most of the Italian dishes people think of as vegetable dishes really are vegan — and five common ingredients quietly aren't, with protein numbers.
EnduranceItalian Carb Loading: What to Eat Before a Long Run
Carb loading means 8–12 g of carbohydrate per kilo of body weight for a day or two before a long event. Here is what that looks like on a real plate.
Muscle gainHow Much Protein Do You Need to Build Muscle?
The research answer is 1.6–2.2 g per kilogram of body weight per day, spread over 3–5 meals. Here's what that means in real food, Italian style.
Weight lossHow to Eat Italian and Lose Weight: A Practical Guide
Italians eat pasta, bread and cheese and have one of the lowest obesity rates in the developed world. Here's how that pattern works for weight loss.