Crispy air fryer chickpeas
The savory snack that replaces a bag of chips. Crunchy, with protein and fiber.
- Total time
- 20 min
- Servings
- 4 servings
- Calories per serving
- 160 cal
12 recipes
High-protein recipes
25 g per serving or more, with normal food
Vegetable egg muffins
Twelve in one go, handheld and they won't deflate if you make them this way.
- Total time
- 37 min
- Servings
- 12 muffins
- Calories per serving
- 85 cal
High-protein chocolate pudding
Twenty-four grams of protein in a chocolate dessert. Ten minutes and no oven.
- Total time
- 2 h 10 min
- Servings
- 4 cups
- Calories per serving
- 175 cal
Whole wheat pasta with chicken and vegetables
Twenty minutes, 42 g of protein and a sauce that comes together with the pasta water.
- Total time
- 20 min
- Servings
- 2 servings
- Calories per serving
- 610 cal
Chicken and vegetable stir-fry
Fifteen minutes, crunchy vegetables and a sauce made from what's in your pantry.
- Total time
- 18 min
- Servings
- 2 servings
- Calories per serving
- 375 cal
Greek yogurt bowl with homemade granola
Crunchy, creamy and 30 g of protein. The granola is made once and lasts three weeks.
- Total time
- 25 min
- Servings
- 8 servings
- Calories per serving
- 430 cal
Baked salmon with vegetables
Twenty-five minutes, one pan and salmon that stays moist. The trick is in the order.
- Total time
- 35 min
- Servings
- 2 servings
- Calories per serving
- 480 cal
Avocado toast with poached egg
The classic done well: bread that doesn't go soggy, creamy avocado and a runny yolk.
- Total time
- 10 min
- Servings
- 1 serving
- Calories per serving
- 520 cal
Zucchini and onion Spanish omelette
Juicy inside and not swimming in oil. The trick is getting the water out of the zucchini.
- Total time
- 32 min
- Servings
- 3 servings
- Calories per serving
- 240 cal
Crispy air fryer chicken
Breading that crunches and stays on, without a pan full of oil. Forty-two grams of protein.
- Total time
- 33 min
- Servings
- 4 servings
- Calories per serving
- 385 cal
Lemon chicken and potato traybake
One pan, forty-five minutes in the oven and zero babysitting. Crispy skin guaranteed.
- Total time
- 1 h
- Servings
- 4 servings
- Calories per serving
- 545 cal
Overnight oats
Five minutes at night, breakfast sorted in the morning. And you can take it in the jar.
- Total time
- 8 h 5 min
- Servings
- 1 jar
- Calories per serving
- 385 cal
High-protein recipes
Protein is the most filling macronutrient and the one to look after if you want to lose fat without losing muscle. The problem is that most people pack it into lunch and dinner and fall short at breakfast and snack time.
Every recipe in this section has at least 25 grams of protein per serving, made with supermarket food: eggs, Greek yogurt, legumes, chicken, tuna, cottage cheese. Protein powder shows up as an option, never as a requirement.
Questions
Frequently asked questions
How much protein do I need a day?
For a healthy person who exercises a bit, the usual range is 1.2 to 2 grams per kilo of body weight a day (about 0.5 to 0.9 g per pound). A 145-pound person would land between 80 and 130 grams. Spreading it over three or four meals is easier than fitting it all into one.
Do I need protein shakes?
No. They're the easiest way to add 25 grams when you're short, but normal food covers it perfectly well. In these recipes powder is always optional and the alternative is given.
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