45g protein⏱ 495 minPulled Pork Bowl
Slow-cooked pulled pork served over rice with black beans, avocado, and pickled slaw. A meal-prep-friendly high-protein bowl with 45g of protein per serving.
510 caleasy
View →High-Protein Recipes
That Actually Taste Good
Quick, tested recipes with exact protein counts. No boring chicken and rice — real food for busy people who want to hit their macros.
30g+protein per serving
30 minor less
100%tested recipes
Whether you're bulking, cutting, or just trying to eat more protein without living on plain chicken breast, ProteinKitchen has you covered. Every recipe is built around a high-protein core— chicken, beef, fish, turkey, or eggs — with real flavours from cuisines all over the world. You'll find Korean bulgogi next to Greek moussaka, Hawaiian poke next to a classic Bolognese. High protein doesn't mean boring.
All macros are calculated per serving so you can plug them straight into your tracker of choice. Use the free meal planner to turn any set of recipes into a full week's eating plan matched to your TDEE and protein target.
Highest Protein Recipes
View all →45g protein⏱ 495 min
44g protein⏱ 25 minPork Chops with Mushroom Sauce
Thick-cut pork chops pan-seared to a golden crust and finished in a creamy mushroom sauce. A satisfying high-protein dinner ready in 25 minutes.
390 caleasy
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44g protein⏱ 40 minChicken Parmesan
Crispy breaded chicken breast topped with marinara sauce and melted mozzarella. Classic Italian-American comfort food.
520 caleasy
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44g protein⏱ 25 minOne-Pan Tuscan Chicken
Creamy sun-dried tomato and spinach sauce with seared chicken breasts. An Italian-inspired one-pan dinner ready in 25 minutes.
450 caleasy
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42g protein⏱ 60 minCajun Grilled Chicken with Sweet Potatoes
Spice-rubbed grilled chicken with roasted sweet potatoes and a drizzle of hot honey. Bold Cajun flavors.
440 caleasy
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42g protein⏱ 25 minSteak and Eggs
Pan-seared sirloin steak with sunny-side-up eggs, roasted potatoes, and fresh arugula. The ultimate brunch.
520 caleasy
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42g protein⏱ 100 minChicken Shawarma Plate
Spiced chicken thighs with warm pita, hummus, pickled onions, and fresh salad. Restaurant-quality Middle Eastern flavors at home.
520 calmedium
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40g protein⏱ 50 minChicken Alfredo
Creamy garlic parmesan alfredo sauce with grilled chicken over fettuccine. The ultimate comfort pasta.
560 calmedium
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40g protein⏱ 25 minChicken Piccata
Pan-seared chicken cutlets in a bright lemon-caper butter sauce. Classic Italian-American restaurant dish at home.
400 caleasy
View →🎯 Free 7-Day Meal Plan
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40g protein⏱ 14 minSesame Crusted Tuna Steak
Seared ahi tuna coated in black and white sesame seeds, served rare with soy dipping sauce. 40g protein, 320 calories, 16g fat, and 6g carbs per serving.
320 caleasy
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38g protein⏱ 15 minMiso-Glazed Salmon
Caramelized miso-glazed salmon fillets — sweet, savory, and umami-rich. A Japanese restaurant classic you can make at home.
440 caleasy
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38g protein⏱ 15 minTurkey Cobb Salad
Loaded Cobb salad with sliced turkey, bacon, avocado, blue cheese, egg, and ranch dressing.
420 caleasy
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36g protein⏱ 20 minHoney Soy Glazed Salmon
Baked salmon with a sticky honey soy glaze, sesame seeds, and green onions. Sweet, savory, and ready in 20 minutes.
420 caleasy
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36g protein⏱ 15 minTurkey Club Sandwich
Triple-decker club sandwich with sliced turkey, crispy bacon, lettuce, tomato, and mayo on toasted bread.
450 caleasy
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36g protein⏱ 20 minLemon Dill Baked Salmon
Simple baked salmon with fresh dill, lemon slices, and garlic. Healthy, elegant, and effortless.
360 caleasy
View →🥡 Meal Prep Favorites
All meal prep →45g protein⏱ 495 minPulled Pork Bowl
Slow-cooked pulled pork served over rice with black beans, avocado, and pickled slaw. A meal-prep-friendly high-protein bowl with 45g of protein per serving.
510 caleasy
View →42g protein⏱ 60 minCajun Grilled Chicken with Sweet Potatoes
Spice-rubbed grilled chicken with roasted sweet potatoes and a drizzle of hot honey. Bold Cajun flavors.
440 caleasy
View →42g protein⏱ 100 minChicken Shawarma Plate
Spiced chicken thighs with warm pita, hummus, pickled onions, and fresh salad. Restaurant-quality Middle Eastern flavors at home.
520 calmedium
View →
40g protein⏱ 30 minChicken Burrito Bowl
Chipotle-style burrito bowl with seasoned chicken, cilantro-lime rice, black beans, corn, and all the toppings.
510 caleasy
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40g protein⏱ 105 minChicken Tikka Masala
Tandoori-spiced chicken in a creamy, spiced tomato sauce. Britain's favorite curry made at home.
490 calmedium
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38g protein⏱ 30 minGarlic Herb Crusted Pork Tenderloin
Juicy pork tenderloin coated in a garlic and fresh herb crust, roasted to perfection in under 30 minutes. One of the leanest high-protein cuts you can cook.
220 caleasy
View →🍳 High Protein Breakfast Recipes
20g+ protein per serving — start your day right
42g protein⏱ 25 minSteak and Eggs
Pan-seared sirloin steak with sunny-side-up eggs, roasted potatoes, and fresh arugula. The ultimate brunch.
520 caleasy
View →
34g protein⏱ 35 minTurkey Sausage Breakfast Skillet
One-pan breakfast with seasoned ground turkey, crispy diced potatoes, bell peppers, and baked eggs. 34g of protein per serving and ready in 35 minutes — ideal for meal prep.
380 calmedium
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32g protein⏱ 5 minBanana Protein Smoothie
Thick, creamy protein smoothie with banana, peanut butter, and oats. Tastes like a milkshake, fuels like a meal.
420 caleasy
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32g protein⏱ 370 minProtein Overnight Oats
Creamy overnight oats packed with protein powder, chia seeds, and almond butter. Grab-and-go breakfast ready when you wake up.
420 caleasy
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30g protein⏱ 15 minProtein Pancakes
Fluffy pancakes boosted with protein powder and Greek yogurt. Tastes indulgent but fuels your morning right.
380 caleasy
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29g protein⏱ 7 minCottage Cheese Scrambled Eggs
Ultra-creamy scrambled eggs made with melted cottage cheese. The cottage cheese disappears into the eggs during cooking, leaving silky curds and 29g of protein in under 10 minutes.
320 caleasy
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Why ProteinKitchen?
There are thousands of recipe sites. Here's why people who track macros keep coming back to this one.
⚡
Quick Recipes
Most recipes are ready in 30 minutes or less. We know you have a life outside the kitchen, so every recipe is designed to be fast without sacrificing flavour or nutrition.
🎯
Exact Macros
Every recipe shows protein, calories, carbs, and fat per serving. No vague “serves 4” without numbers. Plug straight into your tracker and move on.
✅
Tested Recipes
Every recipe is cooked, tasted, and verified before it goes live. If the macros don't add up or the method doesn't work, it doesn't get published.
Common Questions
How much protein do I actually need per day?
A practical starting point is 1.6–2.2 g of protein per kg of bodyweight for people who train regularly. If you weigh 80 kg, that’s roughly 130–175 g per day. Most recipes on this site deliver 30–50 g per serving, so three meals gets you most of the way there.
Are high-protein recipes only for people trying to build muscle?
Not at all. Protein is the most satiating macronutrient, which makes high-protein eating one of the most effective strategies for fat loss too. It also helps preserve muscle when you’re in a calorie deficit — something low-protein diets typically don’t do well.
Can I use these recipes for meal prep?
Most recipes here are excellent for meal prep. Look for the 🥡 Meal Prep Favorites section above, or filter by the meal-prep tag in search. Each recipe page also has a dedicated Meal Prep & Storage guide with fridge and freezer times.
How are the nutrition figures calculated?
Macros are calculated using standard USDA food composition data and verified against common food databases. Figures are per serving as stated in the recipe. Exact numbers can vary slightly based on ingredient brands and cooking method.