About Thirty Gram Kitchen
Thirty Gram Kitchen is a recipe site built around one number. Every recipe here gives you at least 30 grams of protein per serving, and none goes over 600 calories per serving. If a recipe can't hit both, we change the recipe, not the rule.
Who's behind it
Thirty Gram Kitchen is run by Juan José Monsalve Pérez, a digital growth strategist based in Colombia. He sets the rules every recipe has to meet and is responsible for everything published here. Read how we make our recipes, including how we use AI and how to report a mistake.
Why 30 grams
Thirty grams of protein is a practical target for a single meal: enough to feel like a real meal and to add up over a day without living on shakes. The calorie ceiling keeps each recipe useful whether you're cooking for yourself or for a family, and it leaves room for a side.
How we calculate the numbers
- Macros are calculated ingredient by ingredient from USDA FoodData Central, using the SR Legacy dataset.
- Every ingredient is weighed in grams, raw and as purchased, and matched to a generic, unbranded USDA entry. The cup and spoon measures you see are the US equivalents of those grams.
- Salt, water, small amounts of spices and cooking spray are left out of the totals because their contribution is negligible.
- The protein number in a recipe title is never higher than the calculated protein per serving.
Your numbers will vary with the brands you buy, how you measure and how much you trim or drain. Treat the figures as a close estimate, not a lab analysis.
What this site is not
The recipes and nutrition information here are general information for home cooks. They are not medical or dietary advice. If you have a health condition, food allergies or specific nutrition needs, talk to a doctor or a registered dietitian. Recipe photos are illustrative images created with AI image tools, so your dish may look different.