Hitting 100 grams of protein daily takes planning most schedules can't spare. SmashMeals labels each entrée with its current protein and other nutrition information, making it easier to build a day around your individual target. Meals are prepared in a dedicated gluten-free kitchen, with Tri-Cities pickup or delivery and $30 FedEx Ground shipping to eligible addresses.
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 often emphasizes spreading protein across the day rather than loading it into one meal. Prepared, individually labeled meals can make that distribution easier, while personal targets should come from a qualified professional.
Build a protein-aware day:
- Choose lunch from the current menu and check its posted protein (see how nutrition varies in our beef brisket nutrition breakdown)
- Choose a protein-forward dinner using the current nutrition label
- Add breakfast or snacks according to your personal target
- Use the posted numbers rather than assuming a fixed amount per meal.
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.”
See This Week's Menu →
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 pickup and delivery meals arrive fresh, never frozen; shipped meals are flash-frozen for transit. Follow each item's storage and reheating directions.
- 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 — Many current menu listings include calories and macros. Check each selected meal's label and ask for any ingredient or nutrient detail you need to make a choice.
- 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?
- Protein varies by entrée, with current nutrition information shown for each meal. Check the live menu and product label when planning your day.
- How do I hit 100 grams with SmashMeals?
- Use each item's posted protein amount to build toward the target recommended for you by a healthcare professional or registered dietitian.
- 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 across our eligible-address shipping area?
- FedEx Ground is $30 for eligible addresses. Order by Thursday 11:59 PM Eastern; transit timing varies by destination and carrier conditions.
- 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.”