Alexander Eriksson
Founder & CEO
Data-driven optimization since 1998 · Founded Smaklig 2026
LinkedInAbout the author
Founder of Smaklig. Built the app after his own weight journey — from 110 to 98 kg January–March 2026 with AI-planned weekly menus, holding steady around 97 kg since. Smaklig combines AI planning with real-time data from ICA, Coop, Hemköp, City Gross, Lidl, Willys and Costco, helping Swedish households cut food waste — around 16 kg of edible food per person per year (Naturvårdsverket, 2023 data). Alexander has worked with data-driven optimization since 1998 and founded Smaklig in 2026 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(53)
Calorie Chart for Foods: Calories in Eggs, Bread and More
Calorie chart with kcal per 100 g and per portion for 59 common foods, from eggs and pizza to rice, cheese and beer. All values from the Swedish Food Agency.
15 minGluten-Free Meal Plan: 7 Easy Dinners and a Shopping List
Gluten free meal plan with 7 weeknight dinners and a shopping list. What is naturally gluten free, where gluten hides and what the gluten-free label means.
14 minIntermittent Fasting for Women: What the Research Shows
In trials, intermittent fasting gives similar weight loss to an ordinary calorie deficit. On 16:8, menopause, PCOS, pregnancy and who should avoid fasting.
15 minCheap Plant-Based Protein Sources: Beans, Lentils, Tofu
Plant based protein sources compared: protein per 100 g and price per 10 g of protein for beans, lentils, tofu and seeds. Dried yellow peas cost the least.
12 minVegetarian Meal Plan: 7 Easy Dinners and a Shopping List
A vegetarian meal plan with seven easy dinners, protein per portion and a shopping list for four. How to get B12 and iron without meat, per Swedish guidance.
13 minAir fryer vegetables: times, temperature and 3 staples
Air fryer vegetables: times and temperatures for root veg, cabbage and more — plus three cheap, long-lasting everyday staples and how to avoid acrylamide.
12 minAlternative to Linas Matkasse – compared with Smaklig (2026)
Looking for an alternative to Linas Matkasse? Compare a delivered meal box with free weekly planning and a shopping list linked to every ICA store.
11 minHow to choose a meal-planning app in Sweden (2026)
Choose a meal-planning app for Sweden by comparing store offers, AI recipes, shopping lists and food logging. Test a real week and check terms before paying.
9 minCount Calories from a Photo — How Close Is AI? (2026)
Count calories from a photo and learn how AI estimates calories and macros, where the values come from, how the image is handled and what you should check.
9 minHow Does AI Recognize Food in Photos? A Practical Guide
AI food recognition interprets photos; barcodes identify catalogue products. Learn how Smaklig handles both, what can go wrong and what you can check yourself.
9 minPhotograph Your Fridge — Get Dinner Ideas (2026)
Photograph your fridge and let AI identify ingredients and suggest recipes you can cook now. See how it works, what it can miss, and how it reduces food waste.
13 minScan a barcode and log food in seconds (2026)
Scan a barcode and log food with nutrition data from Coop's catalogue. See how servings, consent, privacy and products without a match are handled.
13 minGLP-1 Recipes: 8 Filling Meals With Fiber & Protein
8 GLP-1 recipes with fiber and protein that support your body's own satiety signals — breakfast, lunch and dinner built on fiber- and protein-rich ingredients.
6 minHow Much Protein Do You Need Per Day? Full 2026 Guide
How much protein you need per day and per meal — plus a table of protein in common foods like eggs, chicken and quark. Source: the Swedish Food Agency.
6 minHigh-Protein Dinner for Weight Loss: 7 Recipes (2026)
High-protein dinner for weight loss: 7 recipes with about 30–40 g protein, 25–35 minute cooking times and clear cost ranges. Build a meal-kit shop in Smaklig.
10 minHigh-Protein Lunch for Weight Loss: 8 Recipes (2026)
High-protein lunch for weight loss: 8 recipes with about 29–46 g protein, 12–25 minute prep and estimated costs from 15 SEK. Plan the full shop in Smaklig.
9 minMyFitnessPal vs Lifesum: Free & Premium Features (2026)
MyFitnessPal or Lifesum? Compare Free and Premium features, pricing, food logging and Smaklig to choose the right everyday tracker for your goals today.
14 minMeal Prep: Freezer-Friendly Meals for the Week (2026)
Meal prep for the week: choose recipes, scale portions, cool food safely and freeze practical meals. Plan grocery quantities so each ingredient has a clear use.
11 minMediterranean Diet: A Practical Weekly Menu (2026)
Mediterranean diet made practical: understand the eating pattern and build a flexible weekly menu with legumes, whole grains, vegetables, fish and nuts.
12 minProtein for Elderly: Sweden's New Over-65 Advice (2026)
Protein for elderly after 65: Sweden's new 2026 advice, three easy recipes and a full nutrition table. How much protein per day, plus tips when appetite drops.
13 minWeight loss with meal planning: my story (−12 kg)
Weight loss with meal planning — how I went from 110 to 98 kg in three months with AI-planned weekly menus, without starving and without an expensive diet program.
10 minElectrolytes for Training in the Heat — Do You Need Them? (2026)
Do you need electrolytes when you exercise in the heat? When water is enough, when salt matters — sweat losses, homemade rehydration and foods that cover it.
10 minHow to Keep Your Weight Stable on Vacation (2026)
Keep your weight stable on vacation? Studies show +0.32 kg per trip — weight that rarely disappears on its own. Protein-first, smart grilling, flexible control.
9 minEating on Mounjaro: Nutrition During Tirzepatide (2026)
What should you eat on Mounjaro? A practical food guide: 7-day meal plan, food noise, protein for muscle mass, and advice for nausea and reduced appetite.
13 minWhat to Eat When It's Hot: No-Oven Dinners (2026)
What should you eat when it's hot? Water-rich, cool food with no stove: protein salads, cold soups, and the everyday foods that hold the most water.
9 minBulk 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.
14 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)
High-protein dinner: 25 recipes with 30g+ protein per serving, including quick dinners under 30 min. 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%.
18 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 for weight loss: how to get 30 grams of protein, with and without protein powder, plus 10 quick, filling recipes under 10 min.
12 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.
8 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.
17 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.
21 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.
15 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.
16 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