Human Kibble: The Ultimate High-Protein Meal Prep for Weight Loss and Clean Eating

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Looking for a nutritious, high-protein meal prep recipe that keeps you full, helps you hit your macros, and saves time during the week? Meet Human Kibble: A healthy bulk meal prep recipe designed for cutting, muscle building, or simply eating clean on a budget.

This easy dish is packed with fiber-rich legumes, complex carbs, and vegetables, plus a dozen eggs for extra protein. It’s not gourmet, but it works, especially for those prioritizing nutrition, macros, and consistency.

During my cut I typically ate a portion of kibble with about ~200 g of chicken breast or lean ground beef for a high protein, low calorie meal that was super filling (~70 g protein, ~650 calories).

This meal was one of the key factors in my weight loss and muscle gain. It goes without saying that I also performed resistance training 4-5 times a week along with cardio.

💪 Why This Meal is Perfect for Cutting or Clean Bulking

I made this during a long cutting phase where I needed something low-calorie, high in protein and fiber, and easy to eat every day. Human Kibble became my go-to:

• High volume, low calorie
• Nutrient-dense and macro-friendly
• Easy to batch cook and freeze
• Tastes fine, feels great

Whether you’re on a weight loss journey, tracking macros, or just want a healthy rice and beans meal prep, this one’s for you.

🔍 Nutrition Facts Per Serving

Nutrient	Amount (approx.)
Calories	400 kcal
Protein	20 g
Carbohydrates	70 g
Fiber	11 g
Fat	10 g
Vitamin A	340 %
Vitamin C	76 %
Calcium	12 %
Vitamin D	14 %
Iron	27 %
Potassium	550 mg

Nutrition values may vary slightly depending on ingredients and cooking oil.

A serving for me is typically around 360 to 380 g depending on how much other vegetables I add in. Feel free to adjust to your own serving size. I eat 3 meals a day and typically have a serving of kibble for 2 meals. The serving size may be too large for smaller individuals.

How to Make Kibble

For the rice:

• 400g medium grain white rice (Japanese-style works best)
• 1 tsp sesame oil
• 1 tsp salt

For the legumes:

• 300g dried green/yellow split peas
• 150g dried black beans

For the vegetables:

• 500g broccoli (finely chopped)
• 250g carrot
• 250g zucchini
• 100g onion
• 500g assorted vegetables (bell peppers, kale, cauliflower, spinach, etc.)
  

Other:

• 12 large eggs
• Oil, for cooking
• Salt, to taste

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🔪 Instructions (Simple Meal Prep Method)

1. Cook the rice
   Wash rice thoroughly (at least 3 times), cover with water (1–2 cm above the surface), and cook in a rice cooker or on the stovetop. Add sesame oil and salt for flavor.
2. Simmer the legumes
   In separate pots, boil and simmer the split peas and black beans until tender. (About 25–30 minutes.) Drain.
3. Sauté the vegetables
   Finely chop all your vegetables and cook in batches with a small amount of oil. Season lightly with salt.
4. Scramble the eggs
   Cook all 12 eggs and set aside.
5. Combine and portion
   Mix everything together in a large bowl. Weigh the total amount and divide by 10. Store in meal prep containers.
6. Storage
   • Fridge: up to 7–10 days
   • Freezer: up to 3 months

🎯 Best Ways to Use It

• Add chicken breast, ground beef, tofu etc.. for extra protein
• Drizzle with hot sauce, sriracha mayo, chili oil etc… for extra flavor
• Serve with kimchi or pickles for acidity
• Wrap it in a tortilla for a high-protein burrito
• Eat cold or warm — it holds up well either way

💬 Final Thoughts

No, it won’t blow your taste buds away — it’s rice, beans, eggs, and veggies. But Human Kibble is all about function:
Fuel. Fiber. Fullness. And freedom from overthinking your next meal.If you want a nutrient-dense, macro-balanced, low-calorie meal prep recipe, give this one a go. Your body will thank you.