Sheet Pan Meal Maker — Body Science
Body Science Coaching

Sheet Pan Meal Maker

Stack your blocks. Hit your protein floor. Roast it right.
Your protein floor
Add your DEXA lean mass to personalize
▾
1.0 g per lb lean mass
0.81.01.21.4
Protect lean mass
Raises your floor during a fat-loss phase so muscle stays protected when calories or appetite drop.
Daily protein goal—
Aim per meal (4/day)—
No DEXA number yet? Build away. The app shows full macros for every meal. Add your lean mass anytime to switch on the protein floor.
Build your meal
🍗
Protein
Tap to choose
🥦
Veggies
Tap to choose
🧂
Flavor
Tap to choose
🫒
Healthy fat
Tap to choose
🥔
Carb · optional
Tap to choose
On the pan
Serves 1 · amounts on each block are per serving
Your blocks land here as you add them.
Protein + Veggies + Flavor + Fat is the formula.
Per serving
0
kcal
0
protein
0
carbs
0
fat
Fuel Blocks · per serving what’s this?
0Protein
0Carb
0Fat

Recipes

Nine ready meals. Open one in the builder and tweak it however you like.

This week

Saved meals, organized by day.
Nothing saved yet.
Build a meal and tap “Save to week.”

Shopping list

Pulled from your saved meals and scaled to servings.
Your list builds itself once you save meals to the week.

How it works

Why sheet pan dinners

They taste great, flex to whatever is in your fridge, and take almost no effort. Best of all, they leave you with barely any dishes. You still eat well and feel good every night of the week.

The secret the recipes are hiding
You don’t actually need a recipe. Learn one formula and every sheet pan comes together on its own.
Protein + Veggies + Flavor + Healthy Fat
with a carb when you want one
Basic guidelines
Set the oven to 425°F (220°C).
Line the pan for easy cleanup. Parchment works for most meals. Switch to foil whenever you plan to broil so nothing catches fire.
Cut veggies to similar sizes so they finish together.
Give everything room. A crowded pan steams the food instead of roasting it.
Add sauces and glazes near the end so flavors stay bold and edges stay crisp.
Fuel Blocks™

A Fuel Block is a single, repeatable serving of protein, carbs, or fat. Counting blocks builds a balanced plate fast, with no food scale and no math at the counter.

Protein Block≈ 30 g protein
A palm of chicken, turkey, lean beef, or fish. A scoop of whey. A cup of Greek yogurt. Two whole eggs plus two whites.
Carb Block≈ 30 g carbs
A cupped handful of rice, potato, or quinoa. A slice of sprouted bread. A piece of fruit.
Fat Block≈ 10 g fat
A thumb of oil, butter, or nut butter. A third of an avocado. A small handful of nuts or seeds. An ounce of cheese.
How to use them here
When you build a meal on the pan, your protein floor anchors the plate. Land that first, fill the rest with veggies, add one fat, and reach for a carb on harder training days. The block counts in your plan tell you how many of each to aim for across the day.

Get your blocks set to you

A MetaboliX nutrition plan turns your DEXA body composition and a measured RMR into a daily block target built around your goal. Your protein floor, calories, and macro split all come from your own numbers.

Build my MetaboliX plan
🖨️ Print the recipe pack

Choose