Oreka Kitchen

10/14/2026

10/10/2026

It feels amazing to receive this message while taking a mandatory break.. reminds us to keep going and do more!
We’ll be back in November 🍂🍁

09/26/2026

✨ Your body can use more than 25 g in one sitting. A bigger protein meal is processed more slowly and keeps building muscle for 12+ hours.
✨ Some of it is burned for energy, but a meaningful part still goes to muscle and other tissues.
✨ What matters most is your daily total. How you split it across meals is secondary.

So how much do you need per day? 👇

💪 Building muscle + strength training:
0.73–1.0 g per lb
→ 160 lb person: ~115–160 g/day

🔥 Losing weight + strength training:
0.82–1.23 g per lb (a calorie deficit raises your needs to protect muscle)
→ 160 lb person: ~130–195 g/day

🌿 Losing weight, no training:
0.55–0.73 g per lb
→ 160 lb person: ~90–115 g/day

📌 Carrying extra weight? Calculate from your goal weight, not your current weight.
Example: 200 lb → goal 160 lb, training = ~130–160 g/day

🥗 Does protein quality matter?
Yes, but less than your daily total. Animal proteins (meat, fish, eggs, dairy) have more leucine, the key amino acid for building muscle, and are easier to digest. Plant-based? Mix your sources (lentils + bulgur, chickpeas + bread) to get all the essential amino acids, and aim for the higher end of your range.

💡 Spreading protein over 3–4 meals is a smart default, but not a must.

⚠️ These ranges are for healthy adults. If you have kidney disease, talk to your doctor before increasing protein.

📚 Sources:
• Lim et al., 2021 – Nutrients (animal vs. plant protein meta-analysis)
• Schoenfeld & Aragon, 2018 – J Int Soc Sports Nutr
• Morton et al., 2018 – British Journal of Sports Medicine
• Trommelen et al., 2023 – Cell Reports Medicine
• Hudson et al., 2017 – American Journal of Clinical Nutrition
• Jäger et al., 2017 – ISSN Position Stand: Protein and Exercise
• Helms et al., 2014 – J Int Soc Sports Nutr

09/18/2026

If you also want to have gorgeous meals, we’ll be back on November 🌱🧡

09/14/2026

September: we’re cooking 🍋
October: we’re closed 🌙
November: we’re back, better 🧡

09/12/2026

A healthy, organic, holistic one..
we love what we do and can not wait to be back !
Organic meal delivery in San Diego, customized to your health needs.

09/12/2026

Pesto mahi mahi with micro green salad 🌱

09/10/2026

What’s actually inside the black bag 🖤
Chef-prepared, 120g+ protein, gluten-free, no seed oils. Organic produce from local farms, cooked with patience — not shortcuts.

09/04/2026

📢 A quick note from our kitchen 💛

Through September & October, we’ll only be able to deliver two days a week. We know that’s a change from our usual schedule, and we’re sorry for any inconvenience this causes — we appreciate your patience with us as we work through this!

As always, thank you for supporting a small, real-food kitchen. We’ll be back to our regular delivery days soon. 🧡

Delivery dates will be announced every week through messages. Please contact us directly! Thank you!🙏🏻