Guide
How to Split Protein Across Meals
A simple meal-by-meal plan (2–4 meals) for satiety and recovery.
Simple splitting works
You don’t need perfect timing. You need a plan that makes it hard to miss your daily target.
2–4 meal templates
| Meals/day | Template | Notes |
|---|---|---|
| 2 | 50% / 50% | Big meals, very simple |
| 3 | ~33% each | Most popular and flexible |
| 4 | 25% each | Smaller steady pulses |
Pick a daily target with Protein Intake Calculator, then distribute it using the template that matches how you actually eat.
Tip
If you snack a lot, count your snacks as a mini-meal instead of pretending they don’t exist.