fluffy protein pancakes
56g protein592 cal
breakfast is where most people lose the protein battle. built on a casein-whey blend, syrup and toppings on the side.
order thishigh-protein food in minneapolis, with the number printed on it.
5.0★ on google · every review five stars · cooked in a minneapolis kitchen, not a packaged-foods plantmeals from 50 to 56g of protein. a bakery where a cinnamon roll carries 22g. snacks and drinks that hold up to the label. every item ships with its macros and its allergens written on it, because "high-protein" without a gram count is marketing. sunday delivery across the twin cities, or free pickup at the kitchen.
56g
most protein in one meal
22g
protein in one cinnamon roll
every label
macros + allergens printed
whole metro
twin cities sunday delivery
the honest definition
what actually counts as high-protein food.
the word is on everything now, which means it tells you almost nothing. here is the filter we use, and you can apply it to us just as easily as to anyone else.
the short answer
a real number, printed on the package.
if a product calls itself high-protein and will not tell you the grams, it is a garnish. that is the entire test, and it eliminates most of what is marketed to you. the number should be on the food, not in a brochure.
the second half of the test is protein per calorie rather than protein per serving. anything reaches 30g if the serving is big enough. the useful question is what else you had to eat to get there. our meals run 50 to 56g, and every item on the store carries its macros next to its allergens.
for a meal
30g is the floor
below 30g a main meal will not hold you to the next one, which is how a sensible lunch turns into a 3pm vending machine decision.
for a snack
10g is the floor
under 10g a snack is just a snack rather than a contribution. most cereals and a surprising number of protein bars sit below it.
the real test
food you eat again
the highest-protein food in minneapolis is worthless if you dread it by wednesday. this is why our menu has brownies on it and not only chicken.
the tiebreaker
protein per calorie
52g at 480 calories and 52g at 900 calories are not the same food. when two options show the same protein, the calorie number decides which one is actually working for you.
the part that matters
how much protein you actually need.
worth knowing before you spend money on any of this, ours included.
1
start with your goal weight
the common target for an active adult is roughly 0.7 to 1 gram per pound of goal body weight. a 170lb target puts you around 120 to 170g a day.
2
the total is not the hard part
spreading it is. most people eat 15g at breakfast, 25g at lunch, then try to make up 90g at dinner. it does not work, and it is why you are starving at 3pm.
3
fix breakfast first
the two meals nobody protein-loads are breakfast and snacks, which is where all the room is. 56g at breakfast changes the whole day's math without touching dinner.
4
then make the treats count
you are going to eat something sweet. whether it carries 22g of protein or zero is the difference between hitting the number and missing it every week.
on a glp-1 like ozempic, wegovy, mounjaro or zepbound the math changes: you are eating far less food, so protein per bite matters more than protein per plate. that is written up separately in how to eat 100g of protein on ozempic.
the honest map
where to find high-protein food in minneapolis.
including the options that are not us. if you searched this phrase you deserve the real landscape, not a sales page pretending to be one.
where
what it is good at
the catch
grocery stores
best protein-per-dollar in the metro. chicken thighs, eggs, 90/10 beef, greek yogurt, cottage cheese.
raw ingredients only become food after you cook them, which is the step most people actually fail.
restaurants
right now, no planning. a handful of spots do genuinely high-protein plates.
expensive as a habit, and almost none of them will tell you the gram count.
national shippers
factor, cookunity and trifecta ship to every minnesota zip. big catalogs, printed macros.
transit. food arrives three to five days after it was cooked.
tandoco
cooked here, one to two days old. 50-56g meals plus a wellness bakery nobody else in the metro runs.
one delivery day a week, and you order by thursday.
no single one of these wins outright. groceries win on price, restaurants win on immediacy, shippers win on catalog size, we win on freshness and the bakery. pick by which of those you actually care about. the longer comparison is in best meal delivery in the twin cities, and the restaurant list is in high-protein restaurants in minneapolis.
twin cities · minnesota
where we deliver, and where we don't.
the metro is covered every sunday at the same price in every suburb. outside it the answer is more complicated, and we would rather say so than take the order.
sunday delivery · twin cities metro
from $4, free over $65 · sunday window
minneapolis
saint paul
edina
bloomington
eden prairie
st. louis park
richfield
plymouth
maple grove
woodbury
burnsville
lakeville
roseville
eagan
apple valley
minnetonka
hopkins
golden valley
shakopee
chanhassen
brooklyn park
coon rapids
blaine
savage
same price in every suburb. no surge pricing, no zip-code surcharges. or pick up free at the kitchen at 1369 spruce pl in minneapolis. order by thursday 11:59pm for that sunday. the full map, including who else delivers where, is in twin cities meal delivery zones.
the rest of minnesota
case by caseoutside the metro, sunday delivery does not reach you. two things still work. bulk and large orders are quoted individually through catering and travel further than a single delivery run does. and shelf-stable bakery holds up better than fresh meals. if you are in rochester, duluth, st. cloud or anywhere else in minnesota, email hello@tandoco.com and we will tell you plainly what is workable rather than guess.
in person, no delivery needed
saturdayswe are at the richfield farmers market on saturdays through the summer, which is where most of our customers tried the food before they ever ordered it. current schedule on events.
questions
high-protein food · faq.
where can i get high-protein food in minneapolis?
tandoco cooks it here and delivers across the twin cities every sunday: meals from 50 to 56g of protein, a wellness bakery, and high-protein snacks and drinks, with macros printed on every label. order at the store by thursday 11:59pm, or pick up free at the kitchen at 1369 spruce pl. you can also find us at the richfield farmers market on saturdays.
what counts as high-protein food?
a useful rule is protein per calorie, not protein per serving. for a main meal look for 30g or more; for a snack or a baked good, 10g or more is a real number. anything marketed as high-protein without a printed gram count is usually a garnish.
how much protein do i actually need per day?
roughly 0.7 to 1 gram per pound of goal body weight for an active adult. for a 170lb goal that is about 120 to 170g. the hard part is not the total, it is spreading it across the day, which is why breakfast and snacks matter more than most people expect.
do you deliver high-protein food across the twin cities?
yes, the whole metro: saint paul, edina, bloomington, eden prairie, st. louis park, plymouth, maple grove, woodbury, burnsville, lakeville, richfield, roseville, eagan, minnetonka and the surrounding suburbs. from $4, free over $65, no zip-code surcharges.
can i get high-protein food anywhere else in minnesota?
regular delivery is a twin cities metro service, so outside the metro local delivery does not reach you. bulk orders are quoted case by case through catering, and shelf-stable bakery travels better than fresh meals. email hello@tandoco.com and we will tell you what is workable.
is high-protein food the same as diet food?
no, and the distinction is the point. diet food is built around removing things. high-protein food is built around adding one thing that keeps you full and protects muscle while you eat less overall. that is why the menu has cinnamon rolls on it alongside the chicken.
do you have high-protein breakfast options?
yes. fluffy protein pancakes at 56g of protein and 592 calories, and egg bites at 12g a bite and 151 calories, baked with canadian bacon and aged gruyère, no gums or stabilizers.
what about high-protein desserts?
that is the part people find hardest to believe. swole rolls at 22g, built brownies at 14g, macro chip cookies at 9g for 190 calories. the full argument is in are protein desserts actually healthy.
minneapolis · twin cities
eat the number, not the marketing.
order by thursday 11:59pm for sunday delivery across the metro, from $4 and free over $65. or pick up free at the kitchen.
order high-protein food → or read about high-protein meal prep in minneapolis →