RepKitchen: high-protein recipes, workouts, and nutrition
Protein Pancakes With Protein Powder (or Without)
Protein pancakes with one scoop of whey, oats, egg and yogurt: 23 g protein per serving, plus cottage cheese and Kodiak swaps and fixes for dry, flat ones.
14 min read
Pick your focus
Popular exercises
All exercises →
Legs
Goblet Squat Form: How to Do It and Muscles Worked
Goblet squat form: keep the weight tight to your chest, sit your hips down between your knees and stop before your lower back rounds. Plus grips and fixes.
BeginnerDumbbell3 × 10–15 reps
Upper Body
How to Do a Push-Up With Proper Form
How to do a push-up with good form: hand and elbow position, how low to go, common mistakes to fix, and easier and harder versions to build up.
BeginnerNone3 × 8–15 reps
Core
Forearm Plank: How to Do It With Proper Form
Hold a forearm plank with elbows under shoulders and a straight line head to heels, and stop when hips sag. Plus hold times, fixes, easier and harder versions.
BeginnerNone3 × 20–30 sec
Latest articles
Nutrition
How to Calculate Macros in 4 Simple Steps
How to calculate macros: estimate calories with Mifflin-St Jeor (not Harris-Benedict), adjust for your goal, set protein in g/kg, then split fat and carbs.
13 min read
Meal Prep
Baked Turkey Meatballs: 5 High-Protein Meal Prep Lunches
Baked turkey meatballs take 15-25 minutes at 400°F and are done at 165°F. Get a 2 lb batch for 5 lunches with 49 g protein each, storage and reheating.
12 min read
Workouts
Full Body Dumbbell Workout: 30 Minutes at Home
A 30-minute full body dumbbell workout: 6 moves in 3 rounds, with form cues, how to pick a weight, how often to train and how to progress.
13 min read
Recipes
Chicken Burrito Bowl Recipe: High-Protein Meal Prep
This chicken burrito bowl recipe makes 4 chipotle-lime bowls at about 740 calories and 59 g protein each, plus storage, freezing and reheating steps.
11 min read