Meal prep, nutrition and training blog
Practical guides for eating well when you train and your week is full: fat loss, bulking, protein targets, meal prep costs in Montreal and how to stay consistent.
How many meal prep meals to order per week, based on your goal
Weight loss, bulking or a packed schedule: why the 14-meal pack is the right choice for most goals, and when 10 meals are enough.
Student meal prep in Montreal: eating high-protein on a small budget
Studying in Montreal? How to get enough protein on a small budget: affordable foods, organizing your week, and when meal prep is actually worth it.
Bulking when you hate cooking: the simple plan
Skinny, training hard and hate cooking? The simple plan to hit your calories and protein every day without spending your evenings in the kitchen.
Meal prep, Goodfood, HelloFresh or cooking yourself: which to choose in Montreal?
Prepared meal delivery, meal kits like Goodfood or HelloFresh, or cooking at home: an honest comparison of time, price and protein in Montreal.
The best high-protein meals for muscle gain
What should you eat to bulk? What makes a good bulking meal, easy high-protein ideas, and how to always have one ready.
How many calories do you need to build muscle?
How many calories a day to bulk? Estimate your maintenance, pick a sensible surplus and hit your target without cooking all day.
How to gain muscle without eating fast food every day
A fast-food dirty bulk mostly adds fat. How to hit your calories with real, high-protein meals — even when your schedule is packed.
Why diets fail and how to build habits that last
Why most diets don't stick, and how to build an eating routine that lasts: sensible portions, protein, meal planning and simple rules you can actually follow.
How much protein should you eat to lose weight?
How much protein per day to lose weight? Health Canada and research benchmarks, a simple calculation based on your weight, and how to spread it over your meals.
Does meal prep really work for weight loss?
Does meal prep actually help you lose weight? What research says about meal planning, portion sizes and protein — and where meal prep falls short.
How much does meal prep cost in Montreal? Prices and the real math
How much does meal prep cost in Montreal? What drives the price, how to compare it with groceries and takeout, and Protéine Express prices per meal.
How meal prep works: the beginner's guide
What is meal prep and how does it actually work? Types of meal prep, storage, portions, macros and how to start without overcomplicating things.
Our meal prep plans
Delivery areas
We deliver on Sunday across the island of Montreal, to Laval, Longueuil and Brossard, the South Shore, the North Shore and as far as Lavaltrie.