For Lifters · Athletes · Macro Trackers

high-protein meal prep, built for lifters & athletes in minneapolis.

35–55g protein per meal. macros designed by a personal trainer and nutrition coach. cutting, bulking, or maintaining — every meal is built around hitting your protein target without thinking about it.

order now — 40% off first week → calculate my protein needs ↓
35–55g protein/meal macro-tracked cut · bulk · maintain designed by a trainer fresh weekly
Not tracking macros? If you just want chef-made meals for a busy week, see our general meal prep page instead.

Why high-protein meal prep matters for lifters and athletes

If you train hard — whether that's a 5-day powerlifting split, CrossFit, marathon training, or your sport in season — protein is the single biggest lever you have over your body composition and recovery. Research consistently puts the optimal range for athletes at 1.6 to 2.2 grams of protein per kilogram of body weight daily. For most lifters in Minneapolis, that's 150–200g per day. Most people eat half that.

The problem isn't motivation. It's logistics. Cooking 35–55g of clean protein per meal, four to six times a day, is a part-time job. That's why tandoco's high-protein meal prep exists. Every meal is portioned and tracked to a specific macro target by a personal trainer, made fresh in our Minneapolis kitchen, and ready for Sunday pickup. You hit your protein. You don't think about it. You train.

Built specifically for: powerlifters, bodybuilders, CrossFit athletes, runners, hybrid athletes, fitness coaches, and anyone tracking macros for body composition goals.

what makes tandoco different

35-55g Protein

Every meal is engineered for high protein. Lean meats, clean carbs, fibrous vegetables.

No Seed Oils

We cook with olive oil, butter, and coconut oil. Zero canola, soy, or vegetable oils.

Chef-Made Fresh

Not a factory. Every meal is cooked fresh weekly by our chef who lost 150 lbs eating this food.

Protein Bakery

The only protein bakery in Minneapolis. Cookies, brownies, muffins — all high-protein.

New Menu Weekly

Never the same thing twice. Fresh rotating menu every week to keep things exciting.

Local Minneapolis

Made in Loring Park, picked up on Sundays. We're your neighbors, not a shipping warehouse.

your daily protein calculator

Find out exactly how much protein you need per day based on your body and goals — then see how tandoco meals stack up.

How Much Protein Do You Need?

—
grams of protein per day

tandoco meals average 45g of protein per serving from clean, whole-food sources.

tandoco vs. the competition

Not all meal prep is created equal. Here's how tandoco stacks up against what's available in Minneapolis.

Feature tandoco Typical Meal Prep Frozen Delivery
Protein per Meal 35-55g 15-25g 20-30g
Seed Oils Never Usually Almost always
Freshness Made this week 2-5 days old Frozen months ago
Menu Variety New every week Same rotation Pick from catalog
Local Kitchen Minneapolis Varies Out of state
Protein Bakery Yes — only in MN No No
Ingredients Whole foods only Mixed Preservatives common

how tandoco works

  1. Browse the weekly rotating menu — new high-protein meals every Wednesday with full macro breakdowns.
  2. Order by Thursday at midnight — pick 5, 10, or 15 meals per week. Add protein bakery items too.
  3. We cook fresh Friday and Saturday — every meal made from scratch in our Minneapolis kitchen. No freezing, no assembly line.
  4. Pick up Sunday near Loring Park — portioned, labeled, and ready for your fridge. Heat and eat all week.
1

Check This Week's Menu

New high-protein meals every week. Browse the full menu and pick your favorites.

2

Order by Thursday Midnight

Choose your plan size — 5, 10, or 15 meals per week. Add protein bakery items too.

3

We Cook Fresh Friday-Saturday

Every meal is made from scratch in our Minneapolis kitchen. No assembly line. Real cooking.

4

Pick Up Sunday in Minneapolis

Grab your meals at our Loring Park area pickup spot. Heat, eat, repeat all week.

minneapolis neighborhoods we serve

tandoco is based in the Loring Park area of Minneapolis. We serve the entire Twin Cities metro — order online and pick up fresh every Sunday.

Minneapolis Neighborhoods

Downtown0.5 mi
Loring ParkKitchen HQ
North Loop1.2 mi
Uptown1.8 mi
Northeast2.5 mi
South Minneapolis3.1 mi
Whittier1.5 mi
Lowry Hill1.0 mi
Dinkytown3.0 mi
Prospect Park3.5 mi
Longfellow4.2 mi
Nokomis5.0 mi

Twin Cities Suburbs

St. Louis Park4 mi
Edina7 mi
Bloomington10 mi
Eden Prairie13 mi
Minnetonka11 mi
Plymouth12 mi
Golden Valley5 mi
Richfield6 mi
Hopkins8 mi
Maple Grove15 mi
Eagan14 mi
Burnsville16 mi
Woodbury15 mi
Lakeville22 mi
Saint Paul10 mi
Roseville8 mi

who tandoco is built for

If any of these sound like you, tandoco's high-protein meal prep was literally designed for your life:

Gym-Goers & Lifters

Hit your protein targets without cooking 2 hours a day. Macros on every label.

GLP-1 Users

On Ozempic or Mounjaro? High-protein meals prevent muscle loss during treatment.

Busy Professionals

No time to cook? 5 minutes to heat and eat. Your entire week's nutrition handled.

Runners & Athletes

Clean fuel for performance and recovery. Real food, not supplements.

Not training for a goal?

Just want chef-made meals for a busy week?

If you're not tracking macros and just want clean whole-ingredient meals to make your week easier, our general meal prep page has the same fresh-weekly service without the fitness framing.

See meal prep for busy weeks →

high-protein meal prep — FAQ

How much protein do I need per day?
Most adults need 0.7-1.0 grams of protein per pound of body weight for muscle maintenance and growth. Active individuals should aim for the higher end. Use our protein calculator above to find your exact number. tandoco meals provide 35-55g per serving.
What neighborhoods does tandoco serve?
tandoco serves all Minneapolis neighborhoods and Twin Cities suburbs. We're based in the Loring Park area. Orders close Thursday at midnight and pickup is every Sunday afternoon in Minneapolis. We serve Downtown, Uptown, North Loop, Northeast, and all surrounding suburbs.
What's in a typical tandoco meal?
Every meal features a lean protein (chicken, beef, turkey, salmon, etc.), a complex carb, and fibrous vegetables. We cook with olive oil, butter, and coconut oil — never seed oils. No artificial sweeteners, no fillers, no preservatives. Just real food that hits 35-55g of protein.
Can I try without a subscription?
Absolutely. tandoco offers both one-time orders and weekly subscriptions. New customers get 40% off their first order. No commitment — order week by week, or subscribe for extra savings and convenience.
How do I heat the meals?
Most meals take 2-3 minutes in the microwave or 8-10 minutes in the oven. Every container has heating instructions. Meals stay fresh in the fridge for 5-7 days after pickup.
Do you have options for people on GLP-1 medications?
Yes! High-protein meals are critical for preventing muscle loss while on GLP-1 medications like Ozempic or Mounjaro. tandoco meals are perfectly portioned with clean protein sources. Check out our dedicated GLP-1 meal prep page for more info.

ready to hit your protein goals?

40% off your first order. High-protein, whole-ingredient meals. Fresh weekly pickup in Minneapolis. No commitment.

Order Now — 40% Off First Week →

tandoco — high-protein meal prep & protein bakery in Minneapolis, MN

© 2026 tandoco · eat well. feel good.

Support · Terms · Privacy · Staff Login

order meals full menu meal prep minneapolis glp-1 meal prep about blog events training catering

Minneapolis High-Protein Meal Prep Service

tandoco is Minneapolis' premier high-protein meal prep service. We make fresh, whole-ingredient meals every week with 35-55 grams of protein per serving. Our kitchen is located in the Loring Park neighborhood of Minneapolis, serving the entire Twin Cities metro area including Saint Paul, Bloomington, Edina, St. Louis Park, Eden Prairie, Minnetonka, Plymouth, Golden Valley, Richfield, Hopkins, Maple Grove, Eagan, Burnsville, Woodbury, Lakeville, Roseville, and all surrounding communities.

Whether you're looking for bodybuilding meal prep in Minneapolis, macro-friendly meals for weight loss, high-protein food delivery in Minnesota, or clean eating meal prep near you, tandoco delivers chef-made, protein-packed meals fresh every week. We also operate the only protein bakery in Minneapolis, offering high-protein cookies, brownies, muffins, and seasonal treats.

Our interactive protein calculator helps you determine your daily protein needs based on your body weight, activity level, and fitness goals. tandoco meals make hitting your protein targets effortless — order by Thursday, pick up fresh every Sunday in Minneapolis.