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Dinner, Solved With What You Already Have.Dinner, Solved With What You Already Have.
Take the quiz to get your personalized plan

Dinner, Solved With What You Already Have.

Fridge.IQ turns the ingredients in your kitchen into a meal that fits tonight.
Fridge.IQ turns the ingredients in your kitchen into a meal that fits tonight.
  • Get a realistic meal from the ingredients you have
  • Match your time, budget, nutrition goals, and dietary needs
  • Cook with clear steps, smart swaps, and less food waste
Coach Stephanie
Created byCoach Stephanie
Creator of Fridge.IQ, Form.IQ, and Move.IQ—practical apps that help you eat well, build better habits, and recover, stretch, and move with confidence.
Background
Background
Hero image

Today's Meal Plan

8 min • Creamy Garlic Chicken Bowl

Continue meal
Take the quiz to get your personalized plan
WHY FRIDGE.IQ

Use what you have. Waste less. Get dinner on the table.

A practical kitchen sidekick that turns your real ingredients and real-life constraints into one confident plan for tonight.

Feature image

Nice job!

You crushed your goal of creating 7 unique meals this week.

restaurant_menu

Use what you have

Start with your fridge and pantry—not a long grocery list—so more of what you buy gets used.

timer

Dinner that fits tonight

Recommendations respect your available time, energy, budget, servings, equipment, and nutrition goals.

swap_horiz

Less guesswork, more confidence

Get one clear meal with smart swaps, step-by-step support, and an explanation of why it is the right choice.

The only app you need

A personalized meal coach. In your pocket.

This app transforms whatever’s in your fridge into delicious, realistic meals—no guesswork required. Just enter your ingredients, time, and preferences, and get step-by-step recipes tailored to what you have and how you want to eat. The app adapts to your goals, dietary needs, and schedule, offering instant substitutions, nutrition info, and meal scaling. It’s the smartest way to use what you have, waste less, and eat better—every day.

Dinner, Solved With What You Already Have.Dinner, Solved With What You Already Have.
Take the quiz to get your personalized plan

Dinner, Solved With What You Already Have.

Fridge.IQ turns the ingredients in your kitchen into a meal that fits tonight.
Fridge.IQ turns the ingredients in your kitchen into a meal that fits tonight.
  • Get a realistic meal from the ingredients you have
  • Match your time, budget, nutrition goals, and dietary needs
  • Cook with clear steps, smart swaps, and less food waste
Coach Stephanie
Created byCoach Stephanie
Creator of Fridge.IQ, Form.IQ, and Move.IQ—practical apps that help you eat well, build better habits, and recover, stretch, and move with confidence.
Background
Background
Hero image

Today's Meal Plan

8 min • Creamy Garlic Chicken Bowl

Continue meal
Take the quiz to get your personalized plan
WHY FRIDGE.IQ

Use what you have. Waste less. Get dinner on the table.

A practical kitchen sidekick that turns your real ingredients and real-life constraints into one confident plan for tonight.

Feature image

Nice job!

You crushed your goal of creating 7 unique meals this week.

restaurant_menu

Use what you have

Start with your fridge and pantry—not a long grocery list—so more of what you buy gets used.

timer

Dinner that fits tonight

Recommendations respect your available time, energy, budget, servings, equipment, and nutrition goals.

swap_horiz

Less guesswork, more confidence

Get one clear meal with smart swaps, step-by-step support, and an explanation of why it is the right choice.

The only app you need

A personalized meal coach. In your pocket.

This app transforms whatever’s in your fridge into delicious, realistic meals—no guesswork required. Just enter your ingredients, time, and preferences, and get step-by-step recipes tailored to what you have and how you want to eat. The app adapts to your goals, dietary needs, and schedule, offering instant substitutions, nutrition info, and meal scaling. It’s the smartest way to use what you have, waste less, and eat better—every day.

Feature showcase

Ingredient Check

Time & Preferences

Today's Meal Plan

8 min • Creamy Garlic Chicken Bowl

Start meal

Leftovers Tracker

Including everything you need to succeed:

kitchen

Ingredient-based meal generation for recipes using exactly what you have

keyboard_arrow_down

Enter or select your ingredients and instantly get meal ideas built around what’s in your kitchen.

timer

Time-smart recipes that fit your real schedule

keyboard_arrow_down

Choose your available time and get only recipes that genuinely fit your selected timeframe—never more.

restaurant

Macro and calorie targets for personalized nutrition

keyboard_arrow_down

Set protein, calorie, or macro goals and see estimated nutrition for every meal you generate.

family_restroom

Family and meal prep scaling for any group size

keyboard_arrow_down

Automatically adjust recipes for solo dinners, families, or meal prep—just set your servings and go.

autorenew

Instant ingredient swaps for flexible, stress-free cooking

keyboard_arrow_down

Tap any ingredient to see smart substitutions or remove it—so you’re never stuck without an option.

hourglass_bottom

Use It Up mode to prioritize soon-to-expire foods

keyboard_arrow_down

Highlight ingredients that need to be used and get recipes that help you waste less and save money.

photo_camera

Fridge photo scan for effortless ingredient entry

keyboard_arrow_down

Snap a photo of your fridge and let AI identify ingredients—confirm or edit before generating meals.

favorite

Personal cookbook to save and revisit your favorite meals

keyboard_arrow_down

Save any meal you love to your personal cookbook for easy access and repeat enjoyment anytime.

refresh

One-tap meal remix for endless variety with the same ingredients

keyboard_arrow_down

Don’t like the first suggestion? Instantly generate a new meal using what you already have.

Created by Coach Stephanie

"After years of kitchen guesswork, I built the tool I always wished existed"

Coach Stephanie

Coach Stephanie

Creator of Fridge.IQ, Form.IQ, and Move.IQ—practical apps that help you eat well, build better habits, and recover, stretch, and move with confidence.

Cooking has always been a huge part of my life, but for years, I found myself staring into my fridge, overwhelmed by random ingredients and unsure what to make. As a recipe developer and food systems researcher, I knew there had to be a smarter way to turn what you already have into meals you actually want to eat—without wasting time, money, or food.

My journey started in busy city apartments, juggling work and family, where meal planning felt like a chore and food waste was a constant frustration. I spent years testing recipes, studying nutrition, and learning how people really cook at home. The more I talked to friends and readers, the more I realized everyone struggled with the same questions: What can I make with what’s in my fridge? How do I use up ingredients before they go bad? How do I eat well when I’m short on time?

That’s why I created this app. I wanted something that didn’t just spit out generic recipes, but actually understood your real-life constraints—your ingredients, your schedule, your goals. Every feature, from “use it up” mode to instant ingredient swaps, comes from my own kitchen frustrations and the feedback of thousands of home cooks I’ve worked with.

My hope is that this app makes cooking feel less stressful and more creative, helping you save money, reduce waste, and enjoy meals that fit your life. Whether you’re a seasoned cook or just trying to get dinner on the table, I’m excited to help you make the most of what you have—one meal at a time.

Follow Coach Stephanie's proven process & transform your home cooking

Turn random ingredients into real meals
Master quick, step-by-step meal prep
Reduce food waste with smart planning
Customize meals for your dietary needs
Hit your protein and calorie goals easily
Adapt recipes to fit your available time
Confidently swap ingredients on the fly
Scale recipes for solo or family meals
Track pantry inventory and expiry dates
Build a personal cookbook of favorites
Explore Form.IQ and Move.IQ for stronger habits, stretching, rehab, and physiotherapy support
THE FRIDGE.IQ DIFFERENCE

More than recipes. A smarter way to get dinner done.

Fridge.IQ combines what is in your kitchen with what tonight actually demands—so every recommendation feels useful, personal, and ready to cook.

restaurant

Creamy Garlic Chicken Rice Bowl

Personalized Recipe • 22 min
Turn your available chicken, rice, vegetables, yogurt, and pantry basics into a satisfying high-protein dinner. This app keeps every step within your time limit and adapts portions for two servings.
What to do
content_cut
Prep Ingredients
3 min
chevron_right
rice_bowl
Cook the Rice
10 min
chevron_right
local_dining
Sauté Chicken and Vegetables
7 min
chevron_right
soup_kitchen
Finish the Creamy Sauce
2 min
chevron_right
restaurant_menu
Plate and Serve
1 min
chevron_right
How it works

Dinner, solved in 4 simple steps

From a fridge full of ingredients to a meal everyone can feel good about.

Onboarding Quiz

What’s your main goal for using this app?

Make quick meals with what I have
Eat higher protein meals
Reduce food waste and use up ingredients
Plan balanced family dinners
1

Tell Fridge.IQ what you have

Share the ingredients in your fridge and pantry, plus dietary needs, household preferences, and your goals.

Your Plan

Week 1

Getting Started in the Kitchen

Add your fridge ingredients
Set your meal time limit
Try your first meal plan
Track used ingredients
Week 2Upcoming

Level Up Your Meals

2

Choose what tonight needs

Set your time, budget, servings, and mood—from a fast one-pan dinner to a use-it-up meal.

Today, August 31

6
V

Ingredient Check

Review • 2 min

Time & Preferences

Setup • 1 min

Meal: Creamy Garlic Chicken

Meal • 8 min

Leftovers Tracker

Update • 2 min

3

Get a meal you can make now

Fridge.IQ creates a confident dinner idea with smart swaps, clear instructions, and only the shopping you truly need.

Your Progress

Walking/Running Distance

52.3 km

as of Aug 29

MayAugust

Stand Time

32.7 minutes

as of Aug 29

MayAugust
4

Save, remix, and waste less

Rate favorites, turn leftovers into tomorrow’s lunch, and make each week of cooking easier than the last.

It only takes 2 minutes to get started

starstarstarstarstar

Dinner feels easier with Fridge.IQ

From busy weeknights to use-it-up meals, see why home cooks keep coming back to Fridge.IQ.

Rachel T testimonial photo
I’m genuinely blown away by how personalized Fridge.IQ feels. I can literally tell it what food I have at home, how much time I have, and it gives me a meal that actually works for me. It takes away that daily “what am I going to eat?” stress and makes using what I already have so much easier. It honestly feels like having someone in the kitchen figuring it all out for me.
R
starstarstarstarstar
Rachel T
VERIFIED CUSTOMER
Mona K testimonial photo
Fridge.IQ has honestly made deciding what to eat so much easier. I put in what I already have, tell it how much time I have, and it gives me something I can actually make. No scrolling through recipes or realizing halfway through that I’m missing three ingredients.
M
starstarstarstarstar
Mona K
VERIFIED CUSTOMER
Nami & Jon testimonial photo
What we Iove most is that Fridge.IQ works around our day. If we only have 15 minutes, we can tell it that. If we have more time and actually feel like cooking, it works with that too. We don’t have to fit my life around a recipe.
N
starstarstarstarstar
Nami & Jon
VERIFIED CUSTOMER
Quote
One of my favorite things about Fridge.IQ is that I’m finally using the random ingredients sitting in my fridge. Things I probably would have forgotten about are actually turning into meals. I’m wasting less food and buying less stuff I don’t need.
L
starstarstarstarstar
Leyla A
VERIFIED CUSTOMER
Mark T testimonial photo
I love that when Fridge.IQ gives me a recipe I really like, I can easily double it and turn dinner into meal prep for the next few days. I’m already cooking anyway, so making a little extra saves me so much time later in the week. It makes meal prepping feel way less like a chore and more like part of my normal routine.
M
starstarstarstarstar
Mark T
VERIFIED CUSTOMER
Quote
I’ve definitely noticed I’m ordering food less since using Fridge.IQ. When I’m tired, ordering something used to feel easier than figuring out dinner. Now I can open the app and have an idea in seconds using food I already paid for.
K
starstarstarstarstar
Kayla M
VERIFIED CUSTOMER
Quote
Fridge.IQ solves such a simple everyday problem, but it makes such a difference. I don’t need another complicated meal-planning system—I just need to know what I can make with what’s in my kitchen right now. That’s exactly what this does.
P
starstarstarstarstar
Paul B
VERIFIED CUSTOMER
Quote
I expected Fridge.IQ to be useful, but I didn’t expect to get so many meal ideas I genuinely wanted to make. It’s helped me get more creative with the same ingredients I normally buy, without making cooking feel complicated.
S
starstarstarstarstar
Stef W
VERIFIED CUSTOMER
FAQ

Questions? Dinner is about to get easier.

Do I need to track every ingredient I own?
expand_more
How does Fridge.IQ choose what I should make?
expand_more
What if I only have 10–20 minutes?
expand_more
Is Fridge.IQ helpful for beginner cooks?
expand_more
Can it work for picky eaters or nutrition goals?
expand_more
What if I am missing an ingredient?
expand_more
Can Fridge.IQ help me waste less food?
expand_more
Today's the day

Start turning what you have into delicious, stress-free meals

You’re only minutes away from getting your personalized meal plan. Start achieving your cooking goals today alongside Stephanie St John.

targetFridge.IQ
6
V

Good evening!

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No activities available for today.
Today
Plan
Progress
Coach
Quick Activity Update
more_horiz
What should I focus on today?
08:54 PM
Today, we'll focus on using your most perishable ingredients first, cooking a balanced high-protein meal within your available time, and saving a portion for tomorrow. These choices reduce food waste while making dinner easier and more satisfying.
08:54 PM
I only have 10 minutes tonight and need to use the spinach. Can you update my meal?
08:55 PM
Absolutely! I'll adjust today's activities so you can make a genuinely 10-minute spinach and chicken skillet, using the fastest cooking method and skipping anything that would slow you down.
08:55 PM
targetFridge.IQ
6
V

Good evening!

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Your Progress

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Including everything you need to succeed:

kitchen

Ingredient-based meal generation for recipes using exactly what you have

keyboard_arrow_down

Enter or select your ingredients and instantly get meal ideas built around what’s in your kitchen.

timer

Time-smart recipes that fit your real schedule

keyboard_arrow_down

Choose your available time and get only recipes that genuinely fit your selected timeframe—never more.

restaurant

Macro and calorie targets for personalized nutrition

keyboard_arrow_down

Set protein, calorie, or macro goals and see estimated nutrition for every meal you generate.

family_restroom

Family and meal prep scaling for any group size

keyboard_arrow_down

Automatically adjust recipes for solo dinners, families, or meal prep—just set your servings and go.

autorenew

Instant ingredient swaps for flexible, stress-free cooking

keyboard_arrow_down

Tap any ingredient to see smart substitutions or remove it—so you’re never stuck without an option.

hourglass_bottom

Use It Up mode to prioritize soon-to-expire foods

keyboard_arrow_down

Highlight ingredients that need to be used and get recipes that help you waste less and save money.

photo_camera

Fridge photo scan for effortless ingredient entry

keyboard_arrow_down

Snap a photo of your fridge and let AI identify ingredients—confirm or edit before generating meals.

favorite

Personal cookbook to save and revisit your favorite meals

keyboard_arrow_down

Save any meal you love to your personal cookbook for easy access and repeat enjoyment anytime.

refresh

One-tap meal remix for endless variety with the same ingredients

keyboard_arrow_down

Don’t like the first suggestion? Instantly generate a new meal using what you already have.

Created by Coach Stephanie

"After years of kitchen guesswork, I built the tool I always wished existed"

Coach Stephanie

Coach Stephanie

Creator of Fridge.IQ, Form.IQ, and Move.IQ—practical apps that help you eat well, build better habits, and recover, stretch, and move with confidence.

Cooking has always been a huge part of my life, but for years, I found myself staring into my fridge, overwhelmed by random ingredients and unsure what to make. As a recipe developer and food systems researcher, I knew there had to be a smarter way to turn what you already have into meals you actually want to eat—without wasting time, money, or food.

My journey started in busy city apartments, juggling work and family, where meal planning felt like a chore and food waste was a constant frustration. I spent years testing recipes, studying nutrition, and learning how people really cook at home. The more I talked to friends and readers, the more I realized everyone struggled with the same questions: What can I make with what’s in my fridge? How do I use up ingredients before they go bad? How do I eat well when I’m short on time?

That’s why I created this app. I wanted something that didn’t just spit out generic recipes, but actually understood your real-life constraints—your ingredients, your schedule, your goals. Every feature, from “use it up” mode to instant ingredient swaps, comes from my own kitchen frustrations and the feedback of thousands of home cooks I’ve worked with.

My hope is that this app makes cooking feel less stressful and more creative, helping you save money, reduce waste, and enjoy meals that fit your life. Whether you’re a seasoned cook or just trying to get dinner on the table, I’m excited to help you make the most of what you have—one meal at a time.

Follow Coach Stephanie's proven process & transform your home cooking

Turn random ingredients into real meals
Master quick, step-by-step meal prep
Reduce food waste with smart planning
Customize meals for your dietary needs
Hit your protein and calorie goals easily
Adapt recipes to fit your available time
Confidently swap ingredients on the fly
Scale recipes for solo or family meals
Track pantry inventory and expiry dates
Build a personal cookbook of favorites
Explore Form.IQ and Move.IQ for stronger habits, stretching, rehab, and physiotherapy support
THE FRIDGE.IQ DIFFERENCE

More than recipes. A smarter way to get dinner done.

Fridge.IQ combines what is in your kitchen with what tonight actually demands—so every recommendation feels useful, personal, and ready to cook.

restaurant

Creamy Garlic Chicken Rice Bowl

Personalized Recipe • 22 min
Turn your available chicken, rice, vegetables, yogurt, and pantry basics into a satisfying high-protein dinner. This app keeps every step within your time limit and adapts portions for two servings.
What to do
content_cut
Prep Ingredients
3 min
chevron_right
rice_bowl
Cook the Rice
10 min
chevron_right
local_dining
Sauté Chicken and Vegetables
7 min
chevron_right
soup_kitchen
Finish the Creamy Sauce
2 min
chevron_right
restaurant_menu
Plate and Serve
1 min
chevron_right
How it works

Dinner, solved in 4 simple steps

From a fridge full of ingredients to a meal everyone can feel good about.

Onboarding Quiz

What’s your main goal for using this app?

Make quick meals with what I have
Eat higher protein meals
Reduce food waste and use up ingredients
Plan balanced family dinners
1

Tell Fridge.IQ what you have

Share the ingredients in your fridge and pantry, plus dietary needs, household preferences, and your goals.

Your Plan

Week 1

Getting Started in the Kitchen

Add your fridge ingredients
Set your meal time limit
Try your first meal plan
Track used ingredients
Week 2Upcoming

Level Up Your Meals

2

Choose what tonight needs

Set your time, budget, servings, and mood—from a fast one-pan dinner to a use-it-up meal.

Today, August 31

6
V

Ingredient Check

Review • 2 min

Time & Preferences

Setup • 1 min

Meal: Creamy Garlic Chicken

Meal • 8 min

Leftovers Tracker

Update • 2 min

3

Get a meal you can make now

Fridge.IQ creates a confident dinner idea with smart swaps, clear instructions, and only the shopping you truly need.

Your Progress

Walking/Running Distance

52.3 km

as of Aug 29

MayAugust

Stand Time

32.7 minutes

as of Aug 29

MayAugust
4

Save, remix, and waste less

Rate favorites, turn leftovers into tomorrow’s lunch, and make each week of cooking easier than the last.

It only takes 2 minutes to get started

starstarstarstarstar

Dinner feels easier with Fridge.IQ

From busy weeknights to use-it-up meals, see why home cooks keep coming back to Fridge.IQ.

Rachel T testimonial photo
I’m genuinely blown away by how personalized Fridge.IQ feels. I can literally tell it what food I have at home, how much time I have, and it gives me a meal that actually works for me. It takes away that daily “what am I going to eat?” stress and makes using what I already have so much easier. It honestly feels like having someone in the kitchen figuring it all out for me.
R
starstarstarstarstar
Rachel T
VERIFIED CUSTOMER
Mona K testimonial photo
Fridge.IQ has honestly made deciding what to eat so much easier. I put in what I already have, tell it how much time I have, and it gives me something I can actually make. No scrolling through recipes or realizing halfway through that I’m missing three ingredients.
M
starstarstarstarstar
Mona K
VERIFIED CUSTOMER
Nami & Jon testimonial photo
What we Iove most is that Fridge.IQ works around our day. If we only have 15 minutes, we can tell it that. If we have more time and actually feel like cooking, it works with that too. We don’t have to fit my life around a recipe.
N
starstarstarstarstar
Nami & Jon
VERIFIED CUSTOMER
Quote
One of my favorite things about Fridge.IQ is that I’m finally using the random ingredients sitting in my fridge. Things I probably would have forgotten about are actually turning into meals. I’m wasting less food and buying less stuff I don’t need.
L
starstarstarstarstar
Leyla A
VERIFIED CUSTOMER
Mark T testimonial photo
I love that when Fridge.IQ gives me a recipe I really like, I can easily double it and turn dinner into meal prep for the next few days. I’m already cooking anyway, so making a little extra saves me so much time later in the week. It makes meal prepping feel way less like a chore and more like part of my normal routine.
M
starstarstarstarstar
Mark T
VERIFIED CUSTOMER
Quote
I’ve definitely noticed I’m ordering food less since using Fridge.IQ. When I’m tired, ordering something used to feel easier than figuring out dinner. Now I can open the app and have an idea in seconds using food I already paid for.
K
starstarstarstarstar
Kayla M
VERIFIED CUSTOMER
Quote
Fridge.IQ solves such a simple everyday problem, but it makes such a difference. I don’t need another complicated meal-planning system—I just need to know what I can make with what’s in my kitchen right now. That’s exactly what this does.
P
starstarstarstarstar
Paul B
VERIFIED CUSTOMER
Quote
I expected Fridge.IQ to be useful, but I didn’t expect to get so many meal ideas I genuinely wanted to make. It’s helped me get more creative with the same ingredients I normally buy, without making cooking feel complicated.
S
starstarstarstarstar
Stef W
VERIFIED CUSTOMER
FAQ

Questions? Dinner is about to get easier.

Do I need to track every ingredient I own?
expand_more
How does Fridge.IQ choose what I should make?
expand_more
What if I only have 10–20 minutes?
expand_more
Is Fridge.IQ helpful for beginner cooks?
expand_more
Can it work for picky eaters or nutrition goals?
expand_more
What if I am missing an ingredient?
expand_more
Can Fridge.IQ help me waste less food?
expand_more
Today's the day

Start turning what you have into delicious, stress-free meals

You’re only minutes away from getting your personalized meal plan. Start achieving your cooking goals today alongside Stephanie St John.