Happy Thanksgiving! Here's $20 off your first week when you start a weekly plan before Friday.

High protein meal prep

Chef-made meals with 35g of protein or more, delivered every Sunday. Plus how much protein you actually need, straight from the research.

See this week's meals

Look for this badge on the menu

High Protein

Every entrée with 35g of protein or more gets it, and the menu changes every week.

Chicago Dip'd Beef Bowl46gprotein

On this week's menu

Slow-cooked pulled beef, roasted potatoes and Italian red peppers, Chicago giardiniera, parmesan, and Italian vinaigrette.

Protein
46g
Cal
716
Carbs
61g
Fat
32g

How much protein do you need?

It depends on your body and how active you are, and when you eat it matters too. Here's what the research says.

Work out your number

70 kg

How active are you?

84 to 112g a day

That's about three of our High Protein meals.

How much protein do I need a day?

The baseline for healthy adults is 0.8g per kilogram of body weight, about 56g a day for a 70 kg person. That covers basic health, and people building muscle need more.

Source: Dietary Reference Intakes, Health Canada

What if I work out?

If you lift or train hard, the research points to 1.4 to 2.0g per kilogram a day. On average, muscle gains level off around 1.6g per kilogram.

Source: Jäger et al., ISSN, 2017 · Morton et al., BJSM, 2018

Does it matter when I eat it?

Yes. Spreading protein through the day works better than one big dinner. The research suggests 20 to 40g a meal, every three to four hours.

Source: Jäger et al., ISSN, 2017

Do older adults need more?

Yes. Over 65, aim for at least 1.0 to 1.2g per kilogram a day, and more if you stay active.

Source: Bauer et al., PROT-AGE, 2013

Will protein keep me full?

Meals higher in protein leave you feeling fuller, which helps if you want to eat a little less without feeling hungry.

Source: Leidy et al., AJCN, 2015

This is general information, not medical advice. If you have kidney disease or another health condition, check with your doctor or a dietitian first.

This week's high protein meals

Arrives Sunday, November 1

  1. 716 Cal • 46g Protein

  2. 669 Cal • 46g Protein

  3. 530 Cal • 46g Protein

  4. 591 Cal • 43g Protein

  5. 750 Cal • 42g Protein

  6. 461 Cal • 42g Protein

  7. 750 Cal • 40g Protein

  8. 537 Cal • 39g Protein

  9. 729 Cal • 36g Protein

Every high protein dish we make

Ranked by protein. Our menu changes every week, so these come and go.

Do we deliver to you?

We only deliver in Alberta. Every Sunday, to Calgary, Edmonton and the towns nearby.

Where we deliver

Calgary and area
Calgary, Airdrie, Chestermere, Cochrane, Okotoks and CanmoreMeal prep in Calgary
Edmonton and area
Edmonton, Sherwood Park, Leduc and BeaumontMeal prep in Edmonton
Red Deer
Some postal codes, so check yours above

Before you order

More answers
  • How much does it cost?

    Meals start at $12.74 each on the weekly plan, which takes up to 25% off every meal. You can also order any week with no plan at all.

  • When do I need to order by?

    Before Friday, October 30, and your meals arrive Sunday, November 1.

  • Can I order only high protein meals?

    Yes! You choose every meal in your order, so you can fill it straight from this page. Change it as much as you like before Friday, October 30.

Hungry yet?

Pick a weekly plan or just try one week. Swap dishes, skip weeks, cancel whenever.

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