Food that fuels you
Kitchen
High-protein recipes, meal prep systems and nutrition basics.
Eating well should not mean hours in the kitchen. This section is about food that fuels training and busy days: how much protein you need, how to get more fibre and vegetables, and systems like Sunday meal prep that make healthy eating the easy default.
Recipes are high in protein, quick to make and built from ordinary supermarket ingredients, with clear nutrition information.
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How Much Protein Do You Need to Build Muscle?
What the biggest meta-analysis on protein and strength training found — plus a bodyweight chart, food chart and a simple daily plan.
The 90-Minute Sunday Meal Prep System
Cook once, eat well all week. A step-by-step workflow, shopping list and storage guide.
The 15-Minute Dinner Formula (Plus 6 Recipes)
One simple template for fast, balanced, high-protein dinners — and six ways to use it.
Guides & programs
High-Protein Grocery List
A printable shopping list organised by aisle.
FreeGuide
50 Protein Snacks
Quick snacks with 15g+ protein each.
$9Guide
High-Protein Meal Prep Cookbook
60 recipes and a weekly prep system.
$24Guide
15-Minute Meals
Balanced dinners in a quarter of an hour.
$24Guide
Plant-Powered Protein
Vegetarian and vegan recipes that hit your protein.
$24BundleKitchen Bundle
Every cookbook and the snack guide.
$49All Kitchen articles
Browse in the Journal →How Much Protein Do You Need to Build Muscle?
What the biggest meta-analysis on protein and strength training found — plus a bodyweight chart, food chart and a simple daily plan.
Protein Timing: Does It Matter When You Eat It?
The anabolic window, per-meal targets and why spreading protein through the day may help.
The 90-Minute Sunday Meal Prep System
Cook once, eat well all week. A step-by-step workflow, shopping list and storage guide.
7 High-Protein Breakfasts in 10 Minutes or Less
Quick breakfasts with 25–40 g of protein each — no protein powder required. Recipes, a comparison chart and a weekly plan.
Plant-Based Protein: How to Hit Your Target Without Meat
The best plant proteins, how to combine them, and a sample vegan day with 120+ g of protein.
Fibre: The Nutrient Most People Forget (and How to Get 30 g a Day)
A landmark Lancet review linked higher fibre intake to better long-term health. Here's a food chart and a full 30-gram day.
Ultra-Processed Food: What One Famous Experiment Found
Inside the NIH study where people ate about 500 extra calories a day on an ultra-processed diet — and practical swaps that help.
How Many Vegetables Should You Eat? More Than 5 a Day, Says the Research
A large meta-analysis found the lowest risk around 800 g of fruit and veg a day. Portion guide, chart and a practical ten-a-day plan.
The 15-Minute Dinner Formula (Plus 6 Recipes)
One simple template for fast, balanced, high-protein dinners — and six ways to use it.
The High-Protein Grocery List: What to Buy, Aisle by Aisle
A smart shopping list for high-protein eating on a normal budget — with cost-per-protein tips.
Common questions
How much protein should I eat?
For people who strength train, research suggests around 1.6 g of protein per kilogram of body weight per day is enough to support muscle gain for most people. Our protein article explains how to spread it across your meals.
Do I need protein powder or supplements?
No. Powders are a convenient option, but whole foods such as eggs, dairy, fish, meat, beans, lentils and tofu can meet your needs on their own.
Can you help me calculate my calories?
Yes. Use our free calorie calculator for an estimate of your daily needs, then the nutrition tracker to log meals against your targets.
Not sure where to begin?
Answer a few quick questions and get a free personalised plan with calorie targets, a weekly training schedule and meal ideas.