High protein,no fluff.
Every recipe is built around hitting your numbers without giving up flavor or convenience. Most survive a week in the fridge. None of them require a degree.
Mexican Hot Chocolate Protein Pudding Cups
A Mexican hot chocolate-inspired protein pudding built around cottage cheese, Greek yogurt, chocolate protein powder, cocoa, cinnamon, vanilla, and a careful pinch of cayenne. Keeps the creamy chocolate-cinnamon profile with a subtle chile warmth — 24g of protein and under 1g of fat per cup. Five jars, no cooking, no cleanup.
- Cal
- 156
- Pro
- 24g
- Carb
- 14g
- Fat
- 1g
Indian Butter Chicken Dinner for Two
An Indian butter chicken-inspired skillet dinner built around a full pound of chicken breast, a tomato-forward spiced sauce, and a Greek yogurt finish that replaces most of the cream. Keeps the murgh makhani profile honest with a measured pat of real butter — 67g of protein and just 9g of fat per serving, in two cleanly portioned dinners.
- Cal
- 539
- Pro
- 67g
- Carb
- 49g
- Fat
- 9g
Lebanese Yogurt Toum Garlic Sauce
A toum-inspired garlic sauce built around nonfat Greek yogurt, fresh garlic, lemon, and a measured note of olive oil. Keeps the sharp garlic-lemon identity of traditional Lebanese toum while landing at just 38 calories and 5g of protein per serving — built to live in the fridge and rescue any bowl, wrap, or grilled protein.
- Cal
- 38
- Pro
- 5g
- Carb
- 3g
- Fat
- 1g
Vietnamese Lemongrass Chicken Rice Bowls
A Vietnamese-inspired rice bowl built around lemongrass-marinated chicken breast, cilantro-lime jasmine rice, and quick-pickled vegetables. Keeps the bright, sweet-salty profile of com ga nuong xa while landing 57g of protein and just 9g of fat per serving. Built for the week and made to survive a Tuesday.
- Cal
- 515
- Pro
- 57g
- Carb
- 49g
- Fat
- 9g
High-Protein Banana Muffins
These high-protein banana muffins are soft, satisfying, and built for better macros. Made with ripe banana, oat flour, Greek yogurt, and protein powder, they bake up with a more classic muffin texture while delivering a solid protein boost. Great for meal prep, breakfast, or an easy snack.
- Cal
- 159
- Pro
- 15g
- Carb
- 19g
- Fat
- 3g
Microwave Protein Mug Cake (7 Flavors)
A 90-second microwave protein mug cake built around a single base recipe that flexes into seven flavors — vanilla, chocolate, cinnamon roll, blueberry muffin, mocha, pumpkin spice, and PB&J. The base lands at 33g of protein and under 2g of fat per mug; the variations top out at 36g. Built for breakfast, dessert, or the post-workout window — whichever you need it to be.
- Cal
- 225
- Pro
- 33g
- Carb
- 19g
- Fat
- 2g
Creamy Moroccan Tuna Power Salad
A bold, lemon-forward Moroccan-inspired tuna salad made creamy with non-fat Greek yogurt. High protein, low fat, meal-prep friendly, and stable for up to 5 days refrigerated.
- Cal
- 380
- Pro
- 58g
- Carb
- 20g
- Fat
- 6g
Lighter Shepherd's Pie
A lighter take on classic shepherd's pie, featuring a savory lean meat and vegetable filling topped with creamy cauliflower and potato mash for comforting flavor without the heaviness.
- Cal
- 488
- Pro
- 53g
- Carb
- 45g
- Fat
- 11g
Slow Cooker Chicken Verde
Set-and-forget shredded chicken in tomatillo salsa verde. Five ingredients, 49g of protein per serving, and the only thing it asks of you is to come home.
- Cal
- 282
- Pro
- 49g
- Carb
- 4g
- Fat
- 6g
Cilantro Lime Dressing
A bright, herby Greek-yogurt lime dressing that turns any bowl into something worth eating. Zero fat, six grams of protein.
- Cal
- 45
- Pro
- 6g
- Carb
- 5g
- Fat
- 0g
Fat-Free Honey Ginger Vinaigrette
A sharp, sweet vinaigrette that takes 60 seconds and adds almost nothing to your day's macros. Zero fat, ready to live in your fridge.
- Cal
- 34
- Pro
- 0g
- Carb
- 8g
- Fat
- 0g
Bacon, Egg, & Cheese Swirls
The breakfast sandwich rebuilt as a pull-apart swirl. Crispy bacon, soft egg, melted cheddar — 15g of protein in one handheld bite.
- Cal
- 375
- Pro
- 15g
- Carb
- 23g
- Fat
- 24g
Rotini Spinach Mac
A high-protein twist on creamy mac, built with rotini, ground chicken, and spinach. 73g of protein and 508 calories — heavy on flavor, light on guilt.
- Cal
- 508
- Pro
- 73g
- Carb
- 17g
- Fat
- 16g
Pumpkin Cheesecake
A high-protein pumpkin cheesecake built around Greek yogurt and protein powder. Real holiday flavor, 20g of protein, 162 calories per slice.
- Cal
- 162
- Pro
- 20g
- Carb
- 20g
- Fat
- 5g
Huli Huli Chicken & Pineapple Rice
Sweet-savory Hawaiian-style chicken thighs over pineapple-jasmine rice. 52g of protein per serving, prep-friendly, and weeknight-fast.
- Cal
- 477
- Pro
- 52g
- Carb
- 34g
- Fat
- 12g
Sichuan Chicken Potato Stir Fry
A peppery Sichuan-style chicken and potato stir fry with chili crisp and garlic. 50g of protein and a serious kick of flavor without the heaviness.
- Cal
- 500
- Pro
- 50g
- Carb
- 30g
- Fat
- 9g
Traditional South African Bobotie
This high-protein twist on traditional South African bobotie combines curried baked beef with a light egg custard, turmeric yellow rice, and a fresh tomato-onion sambal. Cooked efficiently in a single oven-safe skillet, this meal prep yields five balanced meals with over 50 grams of protein and about 540 calories per serving. A precision portioning method is included so you can divide the finished recipe exactly by weight for macro tracking.
- Cal
- 540
- Pro
- 55g
- Carb
- 53g
- Fat
- 10g