Hitting protein and macro targets from a batch-cooked fridge. Portioning, protein per container, and how cooking and reheating change what you actually end up eating.
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Protein-per-portion numbers for tofu, tempeh, lentils, chickpeas and more, plus egg and dairy anchors for vegetarian meals, sourced from USDA FoodData Central.
5 min / Updated 24 Aug 2026
How to split a daily protein target across breakfast and lunch, with anchor grams for both meals and combos that hold up past day three.
6 min / Updated 24 Aug 2026
Protein-per-calorie numbers, a four-part formula, and six combos in the 230 to 440 calorie range, built on the same system as the high-protein meal prep pillar.
6 min / Updated 24 Aug 2026
Protein-per-portion numbers, a four-part formula, and eight combos for building a high-protein meal prep week, sourced from the 2025-2030 Dietary Guidelines.
6 min / Updated 24 Aug 2026