Alexander Eriksson
Founder
Data-driven optimization since 1998 · Founded Smaklig 2023
About the author
Founder of Smaklig. Built the app after seeing Swedish households throw away 19 kg of food per person per year and spend thousands of kronor on unplanned shopping. Smaklig combines AI planning with real-time data from ICA, Coop, Hemköp and City Gross to automate what previously took 2 hours every Sunday. Alexander has worked with data-driven optimization since 1998 and founded Smaklig in 2023 to make smart meal planning accessible to every Swedish household.
Areas of expertise
- Meal planning
- AI-driven recipe generation
- Nutrition and TDEE calculation
- Swedish grocery campaigns (ICA, Coop, Hemköp)
- Weight loss via caloric deficit
- Data-driven optimization
Articles(28)
Bulk weekly menu for muscle gain on a budget
A complete bulking meal plan with TDEE + 300–500 kcal surplus, high protein, and affordable Swedish grocery staples — build muscle without breaking the bank.
7 minCalorie Deficit: How Much Do You Actually Need? (2026)
Calorie deficit — how big does it need to be, how do you calculate it, and why doesn't it always work? Research-based guide with female-specific factors.
13 minMaintenance Calories: Calculate Your TDEE
How to calculate your maintenance calories after weight loss. Learn TDEE, Mifflin-St Jeor, and why manual calculations carry a 5–10% margin of error.
7 minMaintenance Weekly Menu: 5 Days at TDEE
A practical 5-day weekly menu at maintenance calories (TDEE) with no deficit. Swedish staples, supermarket promotion substitutions, and NNR 2023-aligned nutrition.
7 minPeriodisation in Strength Training: Linear, DUP or Block?
Linear progression, DUP, and block periodisation explained. How to choose the right method for your goal. Helms 2014, RPE, and the Swedish seasonal cycle with vitamin D.
9 minProgressive overload: complete guide
Learn how progressive overload works in practice — increase weight, volume and RPE step by step to build muscle and get stronger at any gym.
7 minProtein timing for muscle building: the anabolic window myth
Do you really need a protein shake within 30 minutes of training? We debunk the anabolic window myth and show how protein distribution actually affects muscle growth.
7 minRecovery nutrition for strength training
How to eat for better recovery after strength training — post-workout timing, protein distribution, sleep, and glycogen replenishment based on NNR 2023 and current research.
7 minStabilisation After Weight Loss: Avoid Rebound
How to prevent weight regain after reaching your goal weight. Metabolic adaptation, plateau management, and the psychology of long-term weight stabilisation.
8 minBeginner Training Guide: 3-Day Program Home & Gym
3-day training for beginners – at home or the gym. How much protein you need, which exercises deliver results, and what to eat around your workouts. Based on NNR 2023.
9 minCheap Dinner: 20 Recipes Under $3 Per Serving (ICA Deals 2026)
Out of money but dinner still has to happen? 20 dinners under $3 (25 SEK) per serving based on LIVE ICA campaigns. Protein, time, nutrition included.
15 minFamily-Friendly Dinner: 25 Recipes Everyone Enjoys (2026)
Picky kids? 25 dinners that work for adults AND children — with protein, macros and live ICA campaign prices. Skip the dinner table battles.
13 minHigh-Protein Dinner: 25 Recipes With 30g+ Protein Per Serving (2026)
Want more protein at dinner? 25 recipes delivering 30g+ protein per serving — with macros, cook time and cost. Preserve muscle mass.
14 minPantry Dinner: 22 Recipes With What You Already Have
Empty fridge? 22 dinners from pantry staples, leftovers and frozen basics — saves 300 SEK/week and cuts food waste 30%.
17 minQuick Dinner: 30 Recipes in 20 Minutes or Less (2026)
Out of time? 30 quick dinners grouped by 5, 10, 15 and 20 minutes — with protein, macros and live ICA campaign prices. Find the right one tonight.
11 minHigh-Protein Breakfast: 10 Recipes <10 Min (2026)
High-protein breakfast gives 3-4 hours of satiety and cuts daytime cravings. 10 recipes with 25-40g protein, under 10 min, from 9 SEK/serving.
9 minHow to meal-plan as a beginner: 5-step guide (2026)
Never meal-planned? 5 easy steps: goals, campaign check, dinners, list, shop. 20 min Sunday — 6 days without 'what's for dinner' chaos. No experience needed.
7 minCabbage — Nature's Own Ozempic? How Fiber and GLP-1 Boost Satiety
Cabbage is going viral on TikTok as 'Ancient Ozempic'. Research shows cabbage raises GLP-1 naturally. Here's how fiber, satiety, and weight loss work through food.
12 minCheap Filling Meals: 20 Recipes Under 30 SEK per Serving (2026)
Cheap food doesn't have to be boring. 20 recipes under 30 SEK/serving, protein per krona, campaign tips from ICA, and how to save 1,000 SEK/month.
11 minThe Food Waste Costing You 5,000 SEK/Year (And How to Stop It)
Swedish households waste 8,100 SEK of food per year according to Naturvårdsverket. 10 concrete tips to cut food waste by 50% — save money and the planet.
11 minGLP-1-boosting foods: 15 natural alternatives to Ozempic (2026)
15 foods that raise GLP-1 naturally: fiber, protein, fermented. Activate the same satiety hormone as Ozempic — without a prescription or drug side effects.
13 minICA Campaigns: Save 1000+ SEK/month (2026)
How ICA's weekly campaigns work and how to save 1,000+ SEK/month. Campaign week, bonus coupons, store formats, loyalty perks, and how to plan weekly shopping smartly.
12 minLose Weight Without Ozempic: 7 Strategies That Actually Work
Ozempic waitlist, side effects, or just too expensive? Here are 7 evidence-based strategies for losing weight without medication — protein, fiber, sleep, GLP-1 foods, and more.
11 minMeal Boxes vs Own Planning: What Actually Saves Money? (2026)
Honest comparison: HelloFresh, Linas Matkasse, RoyalDesign vs your own weekly planning + ICA campaigns. Cost per serving, time, variety. Which fits you?
11 minSave Money on Food: Complete Guide (2026)
How Swedish households save 1,500-2,500 SEK/month on food. Weekly planning, ICA campaigns, food waste, meal-box comparison — best strategies combined.
8 minTDEE Calculator and Macros: Complete Guide (2026)
How to calculate TDEE (calories), BMR and macros using the Mifflin-St Jeor formula. Worked examples for 5 profiles, activity table and how to adjust by goal.
14 minWeekly Meal Plan Weight Loss: 7-Day Guide (2026)
How to plan a weekly menu for weight loss. TDEE calculator, calorie budget, macros, 7-day sample meal plan, and how to save both kilos and kronor.
15 minDinner ideas: 20 quick recipes for the week (2026)
Dinner ideas for the week: 20 concrete recipes under 30 min, grouped by time, budget, and ingredient. From 5-min wok to 30-min stew — find what's right tonight.
16 min