Recipe & Nutrition Disclaimer

Nutrition figures are estimates

Every recipe page shows approximate calories, protein, carbohydrate and fat per serving. These are calculated from standard published ingredient data — they are not laboratory analyses of the finished dish.

Real figures vary, sometimes considerably, because of:

• Brands. Two chocolate chips, two peanut butters or two breads can differ noticeably in fat and sugar.
• Serving size. "About 4 servings" depends entirely on how you cut it.
• Measuring. A cup of flour can vary by 20 g depending on how it is filled.
• Substitutions. Any swap you make changes the numbers.
• Cooking losses. Fat rendered off or liquid evaporated changes the final composition.

Treat them as a guide for making choices, not as exact figures. If you need precise numbers for a medical reason, calculate them yourself from the specific products you use.

The calorie counter

The counter uses average published values per 100 g for common foods. It is a rough daily tracker, not a clinical tool. Your entries are saved only in your own browser — we never see them.

The meal plans

The 7-day plans are samples showing what a balanced week can look like for a healthy adult. They are not personalised, and they cannot account for your age, weight, medical history, medication, allergies, activity level, pregnancy or anything else specific to you.

Calorie targets in particular are generic. Eating too little can be harmful. If you want a plan that fits you, speak to a registered dietitian.

Not medical advice

Nothing on this site diagnoses, treats or prevents any condition. Nothing here should delay or replace advice from a qualified professional. Please speak to a doctor first if you are pregnant or breastfeeding, have diabetes, heart, kidney or liver conditions, an eating disorder or history of one, take prescription medication, or are cooking for a young child or an older adult with particular needs.

Allergies and intolerances

Recipes here regularly contain common allergens — wheat, dairy, eggs, nuts, peanuts, soy. Ingredient lists name what goes in, but we cannot account for cross-contamination in your kitchen or in the products you buy.

If you or anyone you cook for has a food allergy, always check the labels on the exact products you use. Do not rely on a recipe page for that.

Food safety

Cook to safe internal temperatures, especially poultry, and handle raw ingredients hygienically. Where a recipe gives a temperature or time, it is a guide — confirm with a thermometer where it matters.

Results vary

Every recipe is cooked before it is published, but ovens run hot or cold, air fryers differ, pans conduct differently and ingredients are not identical everywhere. We cannot guarantee a particular result in your kitchen.

Questions

If a figure here looks wrong, tell us — we would rather fix it. yamscook@gmail.com