Hitting 100 grams of protein daily takes planning most schedules can't spare. SmashMeals entrées average 35–45 grams of protein each, with exact macros printed on every label — so two meals plus normal eating clears 100 grams. Prepared in a 100% dedicated gluten-free kitchen; Tri-Cities pickup and delivery, or nationwide FedEx shipping at a flat $30.
Dedicated 100% Gluten-Free Kitchen in Kingsport Since 2017 · Macro-Labeled Meals for Active Households · $30 Flat-Rate FedEx Ground Shipping
Start Hitting 100 →
Everybody's Chasing the Number. Almost Nobody Hits It.
A 2026 consumer report from Smoothie King found that 43% of Americans say they're actively trying to eat 100 grams of protein a day — and only 8% report actually getting there. That 35-point gap isn't a willpower problem. It's a logistics problem: protein takes shopping, cooking, and portioning that a full life doesn't leave room for.
We closed the logistics gap for you. Every SmashMeal is weighed, portioned, and labeled with exact macros by our kitchen.
Why Distribution Beats a Big Dinner
Sports nutrition research increasingly emphasizes spreading protein across the day rather than loading it into one meal — the body uses repeated doses of roughly 25–40 grams more effectively for muscle maintenance than a single large serving. That's the quiet advantage of prepared meals: every meal is a full dose, automatically.
A sample SmashMeals day to 100+:
- Lunch: brisket entrée — ~40g (see the real macros on our beef brisket nutrition breakdown)
- Dinner: high-protein entrée — ~40g
- Your normal breakfast + snacks — ~25–30g
- Total: 105–110g. Zero tracking apps required.
Who This Serves
Lifters and CrossFit athletes (find us at CrossFit Arcane and Center of Strength) · adults 40+ preserving muscle · GLP-1 users protecting lean mass while losing weight — see our GLP-1 meal plan · anyone whose protein goal keeps losing to their calendar.
“People don't fail at protein because they're lazy. They fail because it's the hardest macro to hit without a plan. So we became the plan — the scale, the label, and the eighteen-hour smoker are all on our side of the deal.”
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View This Week's Menu · How ordering works
How ordering works
- 1. Pick your meals Browse the menu that's live this week and choose what you want. Subscriptions are optional — order one week, every week, or whenever you need it.
- 2. Choose how you get them Free pickup at our Kingsport kitchen and Grab & Go partners, $15 home delivery in the Tri-Cities, or $30 flat-rate FedEx Ground for eligible addresses. Orders close Thursday 11:59 PM Eastern.
- 3. Heat and eat Meals are fully cooked and ready to heat. Local Tuesday delivery and shipped orders arrive with full macro labels on every meal.
- Dedicated gluten-free kitchen — We do not bring wheat, barley, or rye into the building and we do not share equipment with gluten-containing production. A dedicated gluten-free facility is not an allergen-free facility — check each label for other allergens.
- Transparent nutrition — Calories and macros are published for every meal, so you can match meals to what you're actually trying to do.
- Cooked in Kingsport since 2017 — Founder-run production kitchen at 1917 Meadowview Parkway, Kingsport, TN — the same kitchen for local pickup, local delivery, and shipped orders.
100g Protein FAQ
- How much protein is in each meal?
- Most entrées run 35 to 45 grams, with exact macros printed on every label. Nothing is estimated after the fact — meals are portioned by weight in our kitchen.
- How do I hit 100 grams with SmashMeals?
- Two entrées per day plus a normal breakfast and snacks lands most people at 100 to 110 grams without tracking anything.
- Is eating high protein every day safe?
- For healthy adults, higher-protein diets within normal ranges are well studied and generally considered safe. If you have kidney disease or another medical condition, talk with your healthcare provider about your personal protein target.
- Do you ship nationally?
- Yes — FedEx Ground at a flat $30 rate. Order by Thursday 11:59 PM for Tuesday delivery.
- Are the macros verified?
- Every meal is portioned by weight in our kitchen and labeled with its exact macros. It's the same standard we hold as a meal prep option for college students and athletes.
Keep exploring
Colossians 3:23 (CSB) — “Whatever you do, do it from the heart, as something done for the Lord and not for people.”