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Give me a complete week
Breakfast, lunch and dinner for seven days, with whole-week printing and a generated shopping checklist.
Scientia · Cura · Cibus
Good food should fit the life you’re actually living.
Evidence is only useful when it survives contact with an ordinary kitchen. CERNERE turns careful research into complete recipes, seven-day weeks and practical ways to change the task—not your standards—when cooking, chewing, seeing, gripping, standing or energy are getting in the way.
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Let me choose the meals
Build a seven-day plan from the complete free library. It stays in your browser until you choose to share it.
Find a fit
Filter by ingredients and practical needs
Search the actual recipe metadata by meal, time, ingredients and available texture or eating-mechanics labels.
Understand the why
Read the evidence
Answer-first guides with sources and clear boundaries between useful context and claims the evidence cannot support.
Change the task
Browse practical cooking guides
Seated cooking, grip, low vision, fatigue, mobility, one-handed methods and other task-focused kitchen guidance without universal accessibility labels.
Use paper
Print the useful boring stuff
Meal planners, logs, shopping sheets and observation pages you can use without buying anything.
Do the maths
Calculate recipe nutrition locally
Ingredient-by-ingredient arithmetic in your browser using per-100 g values from a source or label you choose.
Out now
The Practical Psoriasis Cookbook
100 Everyday Recipes and Evidence-Informed Guidance
Mediterranean-style recipes, a 28-day meal plan and smarter shopping for practical everyday cooking.
Not buying anything today? The Free 7-Day Psoriasis Meal Plan is free and complete, with every recipe, a shopping list and printable pages.
Start with a complete week
21 complete recipes
Free 7-Day Psoriasis Meal Plan
Seven days of breakfasts, lunches and dinners built on the Mediterranean pattern, with all 21 recipes and a printable shopping list. The Mediterranean pattern carries the most promising psoriasis-specific evidence so far. Free to use, print and keep, and to cook from alongside your treatment rather than instead of it.
21 complete recipes
Free 7-Day Jaw-Friendly Meal Plan
Seven days of softer, moist, lower-chew breakfasts, lunches and dinners, with all 21 recipes and a printable shopping list. Still proper meals rather than purée. Free to use, print and keep — written for jaws that hurt, not for difficulty swallowing, which is a different problem with different advice.
21 complete recipes
Free 7-Day Gastroparesis Meal Plan
Seven days of soft, small-particle breakfasts, lunches and dinners with all 21 recipes and a printable shopping list. Small particle size is the part of current dietary guidance these recipes implement, and it is the part a recipe can actually control. Each is written at an ordinary serving size — around 580 kcal — so if you are eating to a smaller-meal pattern, they divide cleanly into two sittings. A rotation to cook from alongside your own dietetic care, rather than a complete daily intake target.
21 complete recipes
Free 7-Day Kidney-Stone Prevention Meal Plan
Seven days of breakfasts, lunches and dinners with all 21 recipes and a printable shopping list. Cooked around the things that genuinely lower the risk of stones returning: fluid, sodium, and keeping dietary calcium adequate rather than cutting it. Which matters most depends on your stone type, so cook from this alongside your metabolic assessment.
21 complete recipes
Free 7-Day Gluten-Free Meal Plan for Coeliac Disease
Seven days of breakfasts, lunches and dinners built almost entirely from food that is naturally gluten free — rice, quinoa, buckwheat, polenta, potatoes, legumes, eggs, fish and meat — rather than from gluten-free substitutes, with all 21 recipes and a printable shopping list. Two recipes use commercial gluten-free bread and say so. Every day carries at least 25 g of fibre, because gluten-free eating commonly falls short there. A rotation to cook from alongside your own dietetic care, rather than a complete daily intake target.
21 complete recipes
Free 7-Day Reflux-Aware Meal Plan
Seven days of ordinary food in moderate portions, with the heavier meal at lunch and a lighter one in the evening, all 21 recipes and a printable shopping list. This is not a reflux elimination diet: the evidence does not support one banned-food list for everyone, so onion, garlic, tomato and citrus appear where the cooking wants them and the recipes that carry a commonly reported trigger say how to leave it out. A rotation to cook from alongside your treatment.
21 complete recipes
Free 7-Day Diet-Quality Meal Plan for MASLD
Seven days of Mediterranean-leaning food built on vegetables, legumes, whole grains, nuts and fish, with all 21 recipes and a printable shopping list. No food cleans or detoxifies a liver and nothing here claims to: current guidance is about the overall pattern, so this is a high-fibre week with little refined carbohydrate and almost no added sugar. A rotation to cook from alongside your own care, rather than a weight-loss prescription.
Read the evidence and use it in the kitchen
Health-focused cooking gets messy when every ingredient is promoted as medicine. These guides separate useful evidence from claims the research cannot support.
Alcohol and psoriasis: the causal claim is weaker than you have been told, and the treatment problem is bigger
Drinkers are more likely to have psoriasis, but the association does not survive a genetic test of cause. What does survive is the effect of alcohol on how well psoriasis treatment works, and on a liver that is already carrying more risk than most.
Stop shopping for soft food and start reading what a meal asks your jaw to do
Texture labels compress at least six separate demands into one word. Bite width, mouth opening, force, repetition, moisture and cling are all adjustable, and most of them yield to a knife.
Every rule for gastroparesis takes something away. Most people are already short.
A registry of 305 people with gastroparesis found average intake at 58% of energy needs and 2% following the recommended diet. What that does to how the usual advice should be read.
The calcium in your stone and the calcium on your plate are not the same argument
Almost everyone told their stone was calcium oxalate reaches for the dairy shelf and takes something off it. That instinct is the most reliable way to make the underlying problem worse.
Gluten-free baking is formulation, not a one-for-one flour swap
Removing wheat changes structure, hydration and texture. A coeliac baking recipe should be developed as its own formulation rather than promising that any gluten-free flour blend replaces wheat cup for cup.
Reflux-aware cooking without stripping every recipe bare
Build reflux-aware meals with flexible substitutions for personal triggers instead of banning every acidic, spicy or rich food for everyone.
Liver detoxes and supplements: why the evidence boundary matters
Current MASLD guidance does not support selling detoxes, cleanses or unproven nutraceuticals as a substitute for diet quality, activity and clinical care.
Try the actual recipes
Shakshuka-Style Eggs with Capsicum
Eggs poached in a cumin-and-paprika tomato sauce with red capsicum and onion, scooped up with wholegrain bread.
Creamed Rice with Warm Berry Compote
Short-grain rice simmered slowly in milk until the grains swell and collapse into a loose pudding enriched with butter, rippled with a warm berry compote.
Smooth Oat and Banana Porridge with Milk
Rolled oats simmered well past the usual point and then blended with ripe banana, milk powder and a knob of butter into a pourable porridge with no grain left in it.
Bircher Muesli with Apple, Almond and Yoghurt
Rolled oats soaked overnight in milk and yoghurt with coarsely grated apple, honey and chopped almonds stirred through in the morning.
Quinoa Porridge with Banana and Cinnamon
Quinoa simmered in milk until the grains uncurl and go creamy, sweetened with banana mashed straight into the pot so it thickens the whole thing rather than sitting on top.
Oat Porridge with Banana and Almonds
Oats cooked properly soft in milk and water, with banana stirred through and almonds on top. A moderate bowl rather than a large one.
Free stays useful. Books go further.
The free recipes and tools do not become stripped-back teasers when paid editions arrive. Books earn the sale by adding a much larger recipe library, deeper navigation, longer planning systems, print-first reference tools and the convenience of a physical or ebook edition.
