Meal Builder
Plan your daily meals to hit your protein target
Breakfast
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Lunch
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Dinner
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Snacks
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About Protein Distribution
Distribute protein evenly across 3-5 meals, 20-40g per meal, spaced 3-4 hours apart for optimal muscle protein synthesis
ISSN Position Stand: Protein and Exercise (2017) →Important Notes
Cooked vs Raw Values
Protein values in our database reflect USDA data for foods as commonly consumed. Meat, poultry, and fish values are typically for cooked portions, which have higher protein density due to moisture loss during cooking. Raw meats contain more water and thus less protein per 100g.
Complete vs Incomplete Proteins
Complete proteins (meat, fish, eggs, dairy) contain all 9 essential amino acids your body needs. Incomplete proteins (most legumes, grains, nuts) are missing or low in one or more essential amino acids. Combine incomplete proteins (e.g., rice + beans) throughout the day for complete amino acid coverage.
Not sure what your protein target should be?
Use our calculator to find your optimal daily protein intake based on your weight and fitness goals.
Calculate Your Target