Science-backed nutrition

Protein isn't just
for bodybuilders.
It's for everyone.

Your body makes millions of proteins every second — for your skin, your bones, your brain. Our free AI protein meal planner makes hitting your daily targets effortless.

Start Planning Your Meals

Free to use · No credit card required

The science

Your body is a protein machine

Protein isn't just about muscles. Right now, your body is assembling amino acids into millions of different molecules that keep you alive and thriving.

✨

Collagen

Skin elasticity, strong nails, healthy hair

⚖️

Insulin

Regulates blood sugar and energy levels

🛡️

Antibodies

Immune defense against viruses and infections

🔬

Enzymes

Break down food and power digestion

🧬

DNA Repair

Fix damaged DNA to prevent disease

💪

Muscle

80% protein after water — your metabolic engine

10%

muscle mass lost
every decade after 30

40–50%

greater mortality risk
with low muscle mass

2018 study · 4,500+ adults over 10 years

2×

more effective than metformin
for longevity

Strong muscles vs. the most prescribed drug

The problem

You're probably not
eating enough

Old recommendation

0.8 g/kg

Barely enough to not die

→

What science now says

2.0 g/kg

To maintain and build muscle

For a 70 kg person, that's 140 g of protein per day — the equivalent of 20 eggs, or 23 cups of Greek yogurt, or 7 cups of cooked lentils. It's hard to hit without planning.

That's where we come in. Our AI analyzes your targets and builds meal plans with complete macro breakdowns — so you actually hit your protein goals without obsessing over spreadsheets.

Watch & learn

The science of protein, explained

Biochemist Jessie Inchauspé on why everyone needs more protein

Simple as 1-2-3

How Protein Meals works

Set your targets

Tell us your protein goal, calorie budget, and any dietary preferences. The AI adapts to you.

Get AI suggestions

Our AI picks meals from a curated catalog and generates new ones with full macro breakdowns.

Plan & shop

Build your weekly meal plan and get an auto-generated shopping list. That's it.

Common questions

Frequently asked

How much protein do I need per day?

Most health organizations recommend 0.8 g per kg of body weight as a minimum. However, recent research suggests active adults benefit from 1.6–2.2 g per kg for muscle maintenance and growth. Our AI protein meal planner calculates your personal target and builds meals around it.

Is this protein meal planner really free?

Yes — Eaten Enough Protein is completely free to use. We use AI to generate personalized high-protein meal plans at no cost. No credit card, no trial period, no hidden fees.

How does the AI meal planning work?

Our AI analyzes your protein goals and dietary preferences, then selects meals from a curated catalog and generates new high-protein recipes with full macro breakdowns. Each meal plan is unique to you.

Can I use this for weight loss?

Absolutely. High-protein meal plans are one of the most effective approaches for weight loss — protein increases satiety, preserves muscle mass during a calorie deficit, and has a higher thermic effect than carbs or fat. Set your calorie target and our AI handles the rest.

What if I have dietary restrictions?

Tell the AI your preferences — whether you're vegetarian, avoiding dairy, or following a specific diet — and it adapts your meal suggestions accordingly. Every generated meal includes complete nutritional information.

Your future self will thank you

Every meal is a chance to give your body what it needs. Start planning protein-rich meals today — it takes less than a minute.