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Healthy High Protein Meals
Protein.

Functional Definition

High protein does not have to mean processed, artificial, or bland. Our healthy high-protein meals use whole food sources — real chicken, fish, eggs, and legumes — with balanced macros and nutrient-dense sides. This is how you build muscle and feel good doing it.

Every recipe hits 30-50g protein from whole food sources. No protein bars, no weird powders, no proc...
Learn how to calculate your protein needs, the best lean protein sources ranked by quality, and how ...
P:E Efficiency Index TOP TIER
Protein Target30-40%
0.8+

Average Protein Grams Per 10 Calories

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TECHNICAL FAQ

For most active adults: 0.7-1g per pound of body weight. A 160lb person needs 112-160g daily. For muscle gain, aim for the higher end. For general health, the lower end is fine. Spread it across 3-4 meals for optimal absorption (30-40g per meal).
Salmon wins overall — high protein, omega-3 fatty acids, vitamin D, and anti-inflammatory benefits. For everyday eating, chicken breast, eggs, Greek yogurt, and lentils are the most practical. Variety is more important than finding one perfect food.