High-protein recipes with real numbers per serving
Every recipe lists grams and cups, calories and protein. Simple breakfasts, meal prep, small-portion meals and snacks, built for people who eat less at a sitting than they used to.
Small-portion recipesFind your protein numberStart here
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High-Protein BreakfastOvernight oats, egg-free scrambles and 5-minute bowls.
Lunch & DinnerFilling, budget-friendly mains with 30 g+ protein.
Small Portions & GLP-1Meals and snacks for a smaller appetite.
Meal PrepCook once, eat well all week.
Snacks & DessertsLow-calorie treats that beat late-night cravings.
Nutrition GuidesProtein, calories and fibre, answered with sources.
Why high-protein meals help with weight loss
- Protein keeps you full longer, which makes a calorie deficit easier to stick to.
- It helps preserve muscle while you lose fat, especially if you train.
- Every recipe lists calories and protein, so you can plan your day in seconds.
Latest recipes
- Leftover Rotisserie Chicken: 3 High-Protein Recipes
A store rotisserie chicken gives you about 3 to 4 cups of cooked meat. That is a lot […] More - 7 High-Protein Breakfasts That Keep You Full
A cottage cheese breakfast bowl delivers over 25 grams of complete protein per serving to suppress hunger hormones […] More - Air Fryer Turkey Meatballs: Juicy 16-Meatball RecipeMake juicy air fryer turkey meatballs in about 12 minutes. This lean turkey recipe makes 16 meatballs with about 26 g of protein per four-meatball serving. More
- 5 High-Protein Freezer Meals for Weight Loss
5 high-protein freezer meals for weight loss, 284–413 calories and 22–44 g protein per serving, with USDA numbers and FoodSafety.gov freezer times. More - 5 GLP-1 Friendly Protein Snacks Under 150 Calories (Ranked by Protein)When appetite gets small, a snack has one job: deliver protein in a portion you can actually finish. […] More
- Air Fryer Salmon Bites with Honey Soy (15 Minutes)Make tender honey-soy air fryer salmon bites in 15 minutes. Each serving has about 34 g of protein, with quick cooking and simple ingredients. More
Our cookbook
60 small-portion recipes, 25 g protein or more
Built for a smaller appetite: gentle textures, short ingredient lists, and full macros on every page. Includes a ready-made 14-day plan with shopping lists. $2.99 on Kindle, free with Kindle Unlimited.
See what is insideHow these recipes are built
- Weighed, in grams and cupsEvery ingredient has a gram weight next to the cup measure, so the numbers hold when you swap brands or scale a batch.
- Nutrition from USDA dataCalories and macros are calculated from USDA FoodData Central for the exact quantities listed, not estimated from a label.
- Sources in every articleHealth and nutrition claims link to the study, agency page or dataset behind them. Our editorial policy explains the standard.
- Corrections are publicWhen a quantity or number changes, the page is updated and the date moves with it. Write to us through the contact page.
Home WorkoutsSimple routines to pair with your meal plan.
Recovery & Self-careSleep, soreness and habits that hold a plan together.
All RecipesEvery dish on the site, newest first.
Written and researched by Jake Morrison. Every article links its sources, and our editorial policy covers how recipes are checked. This content is for general information and is not medical advice.