Every meal is a single serving and comes with 4.5 oz. of protein and two 3.5 oz. of cooked sides or accoutrements. This is plenty of food for almost all of our clients. That being said, we do have the option for larger portion sizes for those living a very intense training regimen.The upgrade will double your protein in each serving or add an additional side for each meal. If you're looking for a lighter option, our Lite plan is 3.5oz of protein and two 2.5oz of cooked sides.