How We Make Our Recipes
This page explains who is behind Thirty Gram Kitchen, how a recipe gets onto the site, what we use AI for and what we don't, and how to tell us when something is wrong.
Who is behind the site
Thirty Gram Kitchen is run by Juan José Monsalve Pérez, a digital growth strategist based in Colombia. He is not a professional chef or a registered dietitian. That's exactly why every recipe here has to pass the same fixed rules and checks before it's published, and why we show you how the numbers are made instead of asking you to trust them. Juan José Monsalve Pérez sets those rules, chooses which recipes get made and is responsible for everything published on the site.
The rule every recipe follows
Every recipe has at least 30 grams of protein and no more than 600 calories per serving. If a recipe misses either number, we change the recipe, not the rule. The protein number in a title is never higher than the calculated protein per serving.
How a recipe is developed
We start from established home-cooking techniques and everyday high-protein ingredients: cottage cheese, Greek yogurt, eggs, lean meat and fish, beans and lentils. Each recipe is written with exact gram weights and their US equivalents, times, temperatures and the visual cue that tells you a step is done. Food safety temperatures follow USDA guidance: 165°F (74°C) for poultry, 160°F (71°C) for ground meat and egg dishes, and 145°F (63°C) for fish and seafood. Recipes that are eaten raw, like cookie dough or brownie batter, use no raw eggs and no raw flour.
How we use AI
We use AI tools to help draft recipe text, to adapt it into Spanish and to create the illustrative photos. AI does not decide the numbers. Before any recipe is published it goes through automated checks:
- Macros are recalculated from USDA FoodData Central for every ingredient with a real weight.
- The recipe must reach 30 g of protein and stay at or under 600 calories per serving.
- The protein claimed in the title can't exceed the calculated value.
- The English and Spanish versions must have the same ingredients, steps and structure.
- Medical claims and filler language are rejected.
A recipe that fails any check isn't published until it's fixed.
About the photos
Most recipe photos on this site are illustrative images created with AI image tools, so your dish may look different. When we cook a recipe ourselves and photograph it, the recipe is marked as tested in our kitchen and uses our own photos.
How the nutrition numbers are calculated
Each ingredient is weighed in grams, raw and as purchased, and matched to a generic, unbranded entry in USDA FoodData Central (SR Legacy). Salt, water, small amounts of spices and cooking spray are left out because their contribution is negligible. Brands, measuring and trimming all change the real numbers, so treat them as a close estimate. You'll find the full method on the About page.
Found a mistake?
If a step doesn't work, a time is off or a number looks wrong, write to hello@thirtygramkitchen.com. We read every message, fix errors and update the recipe.
What this site is not
The recipes and nutrition information here are general information for home cooks, 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.