# Train hard. Recover kind.

Fuel and recovery meals planned around your sessions, without a spreadsheet in sight.

> Nomeriu plans meals around your training week: bigger plates on session days, protein per serving on every recipe and snacks on the list before you need them. Mark a training day in the morning check-in, and Plus adds training mode with a higher water target and training days in your plan.

What the sources say (checked 2026-10-23):

- The NHS guidelines for adults say to aim for at least 150 minutes of moderate intensity activity a week, or 75 minutes of vigorous activity, and strengthening activities on at least two days. Source: [NHS: Physical activity guidelines for adults aged 19 to 64](https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/)

Nomeriu shares general food information, not medical advice.

## Three to cook this week

- [Air Fryer Katsu Chicken (Fakeaway)](https://nomeriu.com/recipes/air-fryer-katsu-chicken-fakeaway): 44 g protein, 52 g carbs, 22 min per serving
- [Garlic Butter Prawns with Rice](https://nomeriu.com/recipes/garlic-butter-prawns-with-rice): 34 g protein, 50 g carbs, 15 min per serving
- [Greek Yoghurt Protein Breakfast](https://nomeriu.com/recipes/greek-yoghurt-protein-breakfast): 32 g protein, 24 g carbs, 4 min per serving

## What Nomeriu does for you

### Fuel for session days (Plus)

See protein and carbohydrate per serving, and plan the bigger plates for the days you train.

### Recovery meals that are quick

High protein dinners in 30 minutes or less, with cook mode one big step at a time.

### Your sessions in one place

Short guided sessions and walk tracking sit next to your meals and water.

### Every recipe, the numbers shown

Calories, protein, carbohydrate and fat per serving on every recipe, so the plan fits the week.

## What is free, what is Plus

Free, always:

- Every recipe on this website, free to read in full
- Today: water, meals, check-in and low energy days
- Medicines, reminders and notifications
- All your health logging, with 30 days of history in the app
- Export of everything you logged, any time
- Walk tracking and wind-down basics
- About 30 everyday recipes, plus a new free recipe every week
- Search every recipe, and a shopping list for the free ones
- 3 photo reads a month included (receipts, lists, cookbook pages)

Nomeriu Plus, €4.49 a month or €39.99 a year (about €3.33 a month), £3.99 or £34.99 in the UK, with 7 days free once per account. Plus adds training mode: protein per serving, a higher water target and training days in your plan.

- Every recipe
- Your week, planned in one tap
- Smart shop
- Budget planning
- Your full history
- Appointment summary
- Training mode

## Questions

### Is Nomeriu a sports nutrition plan?

No. Nomeriu plans ordinary good food around your week and shows what is in it. If you train hard or have a medical condition, talk to your GP or a sports dietitian about what is right for you.

### Can I mark training days?

Yes. Tick Training day in the morning check-in. With Plus, training mode puts training days in your plan and raises your water target.

### Does Nomeriu show protein?

Yes. Every recipe shows protein, carbohydrate, fat and calories per serving, worked out from its ingredients.

### Can I read the recipes before I start?

Yes. Every recipe on this website is free to read in full, with no account.

## What to do next

1. **Plan your week**: Open Nomeriu in your browser at [nomeriu.com/app/?focus=perform](https://nomeriu.com/app/?focus=perform). Three questions and your first dinners are planned, with the shopping list. Free to start. Plus is €39.99 a year after a 7 day trial, or €4.49 a month.
2. **Read the guide**: [Eating when you train](https://nomeriu.com/guides/eating-when-you-train): answer first, every source linked.
3. **Cook something tonight**: Every recipe is free to read in full. Start with [Air Fryer Katsu Chicken (Fakeaway)](https://nomeriu.com/recipes/air-fryer-katsu-chicken-fakeaway) or browse [every recipe](https://nomeriu.com/recipes).

Sources

- [NHS: Physical activity guidelines for adults aged 19 to 64](https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/) (Checked 23 October 2026.)

Source: https://nomeriu.com/for/training
Last updated: 2026-10-23