Alexander Eriksson
Founder
Data-driven optimization since 1998 · Founded Smaklig 2026
About 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(34)
Protein for Elderly: Sweden's New Over-65 Advice (2026)
Protein for elderly after 65: Sweden's new 2026 advice. How much protein per day, the best sources with a nutrition table, and tips when appetite drops.
12 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.
9 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 for nausea and reduced appetite: protein for muscle mass, small meals, and gradual fiber.
9 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.
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.
14 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