Calories in, calories out. Drink your water, down plenty of protein, eat your vegetables. If you’re serious about eating for muscle, you know what to eat by now.

But Greg Connolly, founder of Trifecta Nutrition, understands there’s more to the perfect diet than that. When you eat, how much you eat, and how often you eat—all these things play a role in how your body utilizes the nutrients you give it. These steps aren’t always easy to figure out, either, and that’s the blind spot in the meal prep machine. Yes, you know what to eat, but the “when” is critical too.

That’s why Trifecta, which for more than five years has delivered custom meals to your doorstep for as little as $109 a week (yes, $15 a day), is taking things a step further. Unlike standard meal preps, Trifecta delivers prebuilt meals and also offers critical muscle-building foods (think: salmon) in bulk, a key option for the hardcore crowd.

And that’s just the start. Not sure when your body needs a meal? Later this year, the Trifecta app will tell you that, scheduling everything from your post-lift meal to a pre-bedtime snack that isn’t a carb fest. Not sure how much to eat? Track it on a Bluetooth scale that links to your smartphone.

What’s one popular dish from the rotating menu? A simple 320-calorie blend of wild-caught basa fish (4 oz), brown rice (4 oz), and mixed vegetables (4 oz) that delivers 21g of protein, 25g of carbs, 4g of fat, and 12g of fiber. You can microwave it in exactly three minutes.

A version of this story originally appears in the March 2021 issue of Men’s Health, with the title “THE FUTURE-PROOF EATING PLAN”.

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