Human Kibble 2.0

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Recipe Video

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The Meal Prep That Started It All — Upgraded

If you’ve been following along for a while, you know about Human Kibble. It was the meal prep recipe that changed how I approach food entirely: A single batch of nutrient-dense, high-protein food that could carry me through an entire week with minimal thought and maximum results.

The original worked. It worked really well. I used it to build muscle, lose fat, and make sure I was actually hitting my micronutrients without having to think about it every single day. But after running it for a while, I started noticing gaps. The macro coverage was solid but I wanted something that went deeper, more micronutrients, more variety in the legume base, and a broader vegetable profile that covered more of what my body actually needs on a daily basis.

Human Kibble 2.0 is the same philosophy: Batch cook everything, combine it into portions, pair it with a protein source and eat, but with a more intentional ingredient list designed to cover as much nutritional ground as possible in a single meal. Brown rice, three different legumes, five vegetables, tofu, and eggs. One batch. Twelve servings. A week’s worth of meals handled.

This is the most nutritionally complete thing I make.

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How to Use This Recipe

Human Kibble 2.0 is designed as a base, not a complete meal on its own. Each serving is meant to be topped with your protein of choice — chicken breast, chicken thigh, lean ground beef, fish, whatever fits your goals that day.

A typical meal for me looks like:

• 1 serving of Human Kibble 2.0
• 200 g of chicken breast or lean ground beef alongside

That combination lands at roughly 70–80 g of protein and under 700 calories — a complete, nutritionally dense meal that takes about 2 minutes to put together once the batch is made.

For vegetarians, this works completely on its own. Between the split peas, black beans, soybeans, tofu, and eggs, the protein content is already substantial and the amino acid profile is well-rounded enough to stand alone as a meal.

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Why These Ingredients

Every ingredient in this recipe earns its place:

• Brown rice — complex carbohydrate base with fiber and B vitamins, slower digesting than white rice which helps with sustained energy
• Green and yellow split peas — high fiber, high protein, and one of the best sources of plant-based iron available
• Black beans — folate, magnesium, and additional fiber on top of a solid protein contribution
• Soybeans — the most complete plant protein source available, with a full amino acid profile that rivals animal protein
• Broccoli — one of the most nutrient-dense vegetables you can eat, loaded with vitamin C, vitamin K, and sulforaphane
• Carrot — the primary driver of the vitamin A content in this recipe, one serving covers over three times your daily requirement
• Kale — calcium, iron, and additional vitamin C layered on top of everything else
• Mushrooms — the only meaningful plant source of vitamin D in the entire recipe, plus a depth of umami flavor that makes the kibble taste like actual food
• Tofu — additional plant protein and calcium, and minced fine enough that it disappears into the texture completely
• Eggs — vitamin D, choline, and the protein that ties everything together into a cohesive scramble throughout the batch

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Human Kibble 2.0 Recipe

Ingredients

Brown Rice

• 250 g brown rice

Legumes

• 200 g green or yellow split peas, dried
• 150 g black beans, dried
• 100 g soybeans, dried

Vegetables and Tofu

• 500 g broccoli, roughly chopped
• 350 g carrot, roughly chopped
• 200 g kale, roughly chopped
• 200 g onion, finely chopped
• 400 g cremini mushrooms
• 300 g extra firm tofu

Other

• 12 large eggs
• Oil, for cooking
• Salt or seasoning of choice

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Instructions

Cook the Legumes

1. (Optional but recommended) Soak the legumes in water for 2 hours or overnight to soften them and reduce cooking time.
2. Place the legumes in separate pots or together if you’re short on equipment. Cover generously with water.
3. Bring to a simmer and cook until fully softened but not mushy, about 25–30 minutes.
4. Drain well. Optionally transfer to a food processor and pulse until minced. This step makes the texture more uniform throughout the batch and is worth doing.

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Cook the Rice

1. Wash the brown rice thoroughly and cook in a rice cooker according to the manufacturer’s instructions.

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Mince and Cook the Vegetables

1. Roughly chop all the vegetables and tofu, then mince in a food processor in batches until finely chopped but not pureed. You want texture, not a paste.

2. In a large pot, rondeau, or wok, add a splash of oil and cook the minced vegetables in batches over medium-high heat. Season each batch with salt or your seasoning of choice.
3. Cook until the vegetables are softened, any excess moisture has evaporated, and everything has taken on a little color.

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Cook the Eggs

1. Whisk all 12 eggs together until fully combined.
2. Cook in a pan over medium heat, stirring constantly, until hard scrambled. You want the eggs fully cooked through with no wet spots — they need to hold up in the fridge for up to 10 days.

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Combine and Portion

1. Add everything to a large bowl placed on a scale. Mix until fully combined.
2. Note the total weight, divide by your desired number of portions (12 recommended), and divide into equal containers.
3. Store in the fridge for 7–10 days or freeze for up to 6 months.

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Nutrition Facts (Per Serving, 1 of 12)

Nutrient	Amount
Calories	340
Fat	10 g
Carbohydrates	46 g
Fiber	10 g
Protein	24 g
Vitamin A	320% DV
Vitamin C	95% DV
Vitamin D	13% DV
Calcium	17% DV
Iron	26% DV
Potassium	683 mg

Nutritional values are estimates based on the ingredients listed. Add your protein of choice for complete meal macros.

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Tips

• Mince everything in the food processor. The texture is what makes this palatable as a daily meal. Rough, uneven chunks get old fast. Fine, uniform texture means it works as a base for anything you put on top.
• Cook the vegetables in batches. Crowding the pan steams instead of sautés. You want the moisture to evaporate and the vegetables to take on some color, which only happens with space and heat.
• Freeze half immediately. Even if you’re confident you’ll eat through the whole batch, freezing half ensures you always have a backup week ready. Human Kibble freezes and reheats perfectly.
• Vary your seasoning week to week. The base is deliberately neutral so it works with any flavor profile. One week go with garlic and soy, the next try smoked paprika and cumin. The same batch feels like a different meal with different seasoning on top.

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Serving Ideas

• Classic — one portion reheated with 200 g chicken breast or lean ground beef on top
• Asian-style — topped with ground pork, a soft boiled egg, and a drizzle of chili crisp and soy sauce
• Mediterranean — topped with ground lamb, a spoonful of hummus, and a squeeze of lemon
• Vegetarian — eaten as-is with a drizzle of tahini, toasted sesame seeds, and pickled vegetables

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Final Thoughts

The goal with Human Kibble 2.0 was never to make the most exciting meal. It was to make the most complete one — something that covers as much nutritional ground as possible without requiring daily thought or effort. One batch, one hour of cooking, and the foundation of every meal for the next week and a half is handled.

The original changed how I eat. This version made it better.

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