Under 500 Calories

36g protein⏱ 22 min

Pork Stir Fry with Vegetables

Tender strips of pork loin stir-fried with colourful vegetables in a savoury ginger-garlic sauce. A better-than-takeaway high-protein dinner in 20 minutes.

345 caleasy

44g protein⏱ 25 min

Pork 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

Garlic 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

29g protein⏱ 7 min

Cottage 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.

34g protein⏱ 35 min

Turkey 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

Beef Tacos al Pastor Style

Ground beef seasoned with al pastor spices — pineapple, chili, and achiote. Served with fresh pineapple salsa.

32g protein⏱ 20 min

Chicken Fried Rice

Restaurant-style fried rice with diced chicken, vegetables, egg, and the essential wok-charred flavor.

28g protein⏱ 25 min

Shrimp Pad Thai

Classic Thai stir-fried noodles with shrimp, egg, bean sprouts, peanuts, and tangy tamarind sauce.

30g protein⏱ 5 min

Turkey Cranberry Wrap

Sliced turkey with cranberry sauce, brie, arugula, and walnuts in a spinach wrap. Perfect lunch.

Beef Stroganoff

Tender beef strips in a creamy mushroom sauce served over egg noodles. A cozy, rich dinner classic.

Chicken Enchiladas

Shredded chicken rolled in corn tortillas, smothered in enchilada sauce and melted cheese. Mexican comfort food.

Honey Soy Glazed Salmon

Baked salmon with a sticky honey soy glaze, sesame seeds, and green onions. Sweet, savory, and ready in 20 minutes.

28g protein⏱ 30 min

Turkey Sausage and Peppers

Italian turkey sausage with sautéed peppers and onions. Simple, flavorful, and great on a hoagie or over pasta.

36g protein⏱ 92 min

Chicken Gyros

Greek-spiced chicken in warm pita with tzatziki, tomatoes, onion, and lettuce. Authentic street food.

36g protein⏱ 22 min

Grilled Swordfish with Salsa Verde

Thick-cut swordfish steaks grilled and topped with bright Italian salsa verde. A summery seafood dinner.

30g protein⏱ 40 min

Turkey Meatball Soup (Italian Wedding)

Light broth soup with turkey meatballs, small pasta, escarole, and parmesan. Comforting Italian classic.

360 caleasy

34g protein⏱ 43 min

Mongolian Beef

Crispy beef strips in a sweet and savory soy-ginger sauce with scallions. Chinese-American takeout favorite.

30g protein⏱ 18 min

Shrimp Fried Rice

Restaurant-style shrimp fried rice with vegetables, egg, and the perfect smoky wok flavor. Better than takeout.

36g protein⏱ 15 min

Turkey Club Sandwich

Triple-decker club sandwich with sliced turkey, crispy bacon, lettuce, tomato, and mayo on toasted bread.

Mediterranean Baked Sea Bass

Whole sea bass baked with olive oil, lemon, fresh herbs, and cherry tomatoes. Simple elegance.

340 calmedium

34g protein⏱ 45 min

Turkey Bolognese

Lighter Italian meat sauce using ground turkey — still rich and deeply savory. Perfect weeknight pasta.

30g protein⏱ 60 min

Shepherd's Pie

Classic comfort food with seasoned ground beef and vegetables topped with creamy mashed potatoes, baked until golden.

38g protein⏱ 15 min

Miso-Glazed Salmon

Caramelized miso-glazed salmon fillets — sweet, savory, and umami-rich. A Japanese restaurant classic you can make at home.

30g protein⏱ 50 min

Turkey and Sweet Potato Chili

Hearty fall-inspired chili with ground turkey, sweet potatoes, and black beans. Sweet, smoky, and protein-packed.

34g protein⏱ 23 min

Thai Beef Salad (Yum Neua)

Grilled steak sliced over a zesty Thai salad with lime, fish sauce, chili, fresh herbs, and crunchy vegetables.

38g protein⏱ 25 min

Chicken Souvlaki

Marinated chicken skewers grilled to perfection, served with tzatziki, warm pita, and Greek salad.

34g protein⏱ 30 min

Tuna Poke Bowl

Fresh ahi tuna cubes marinated in soy and sesame, served over sushi rice with avocado, cucumber, and crispy toppings.

34g protein⏱ 22 min

Asian Turkey Meatball Bowl

Glazed turkey meatballs in a sweet soy-ginger sauce over rice with quick-pickled vegetables and sesame.

32g protein⏱ 75 min

Beef Bolognese

Rich, slow-simmered Italian meat sauce with aromatic vegetables. Served over spaghetti with fresh parmesan.

34g protein⏱ 20 min

Thai Green Curry Chicken

Aromatic Thai green curry with tender chicken, bamboo shoots, and Thai basil in creamy coconut milk.

Coconut Curry Shrimp

Succulent shrimp in a fragrant Thai-inspired coconut curry with bell peppers, basil, and jasmine rice.

34g protein⏱ 20 min

Turkey Taco Skillet

One-pan turkey taco meat with peppers, corn, and cheese. All the taco flavor without the assembly. Ready in 20 minutes.

32g protein⏱ 22 min

Ground Beef Tacos

Classic seasoned ground beef tacos with all the fixings — fresh salsa, cheese, lettuce, and sour cream.

Chicken Piccata

Pan-seared chicken cutlets in a bright lemon-caper butter sauce. Classic Italian-American restaurant dish at home.

Lemon Herb Baked Cod

Flaky white cod baked with lemon, herbs, and cherry tomatoes. A light, healthy Mediterranean-style dinner.

32g protein⏱ 50 min

Turkey Stuffed Bell Peppers

Colorful bell peppers stuffed with seasoned turkey, rice, tomatoes, and melted cheese. A complete meal in one pepper.

Grilled Steak with Chimichurri

Perfectly grilled flank steak topped with vibrant, herbaceous Argentinian chimichurri sauce.

30g protein⏱ 27 min

Air Fryer Chicken Wings (Buffalo)

Crispy air fryer chicken wings tossed in classic buffalo sauce. Served with celery sticks and blue cheese dip.

Blackened Cajun Shrimp with Grits

Spicy blackened shrimp served over creamy cheese grits. A Southern classic packed with bold Cajun flavors.

450 calmedium

30g protein⏱ 20 min

Ground Turkey Lettuce Wraps

Asian-inspired ground turkey in a sweet-savory sauce served in crisp lettuce cups. Light, crunchy, and packed with flavor.

36g protein⏱ 500 min

Slow Cooker Beef Stew

Hearty, comforting beef stew with tender chunks of meat, potatoes, and carrots in a rich savory broth.

28g protein⏱ 3 min

Cottage Cheese Bowl

High-protein cottage cheese topped with fresh fruit, nuts, and honey. The trendy bodybuilder breakfast.

38g protein⏱ 100 min

Lemon Rosemary Roasted Chicken

Whole roasted chicken pieces with lemon, fresh rosemary, and garlic. Simple, elegant, and perfectly juicy.

400 calmedium

Italian Turkey Meatballs

Tender, herbed turkey meatballs simmered in marinara sauce. Lighter than beef but just as flavorful. Serve over spaghetti or in a sub.

Mediterranean Beef Kofta with Tzatziki

Spiced ground beef skewers grilled until charred, served with cool tzatziki, warm pita, and fresh salad.

34g protein⏱ 18 min

Garlic Butter Shrimp Scampi

Plump shrimp sautéed in a garlicky white wine butter sauce with lemon, served over linguine. Ready in 15 minutes.

32g protein⏱ 50 min

Turkey Chili

Hearty ground turkey chili loaded with beans, tomatoes, and warming spices. A protein-packed comfort food classic.

35g protein⏱ 25 min

Beef and Broccoli

Chinese takeout classic: tender beef in a glossy brown sauce with crisp broccoli. Ready faster than delivery.

430 caleasy

32g protein⏱ 5 min

Banana Protein Smoothie

Thick, creamy protein smoothie with banana, peanut butter, and oats. Tastes like a milkshake, fuels like a meal.

42g protein⏱ 60 min

Cajun Grilled Chicken with Sweet Potatoes

Spice-rubbed grilled chicken with roasted sweet potatoes and a drizzle of hot honey. Bold Cajun flavors.

30g protein⏱ 30 min

Fish Tacos with Mango Salsa

Crispy beer-battered fish with fresh mango salsa, creamy chipotle slaw, and lime. The ultimate taco night.

420 calmedium

34g protein⏱ 22 min

Turkey Burger with Avocado

Juicy seasoned turkey burgers topped with fresh avocado, arugula, and garlic aioli on a brioche bun.

36g protein⏱ 88 min

Korean Beef Bulgogi

Thin-sliced beef marinated in sweet soy, sesame, and pear. Served with steamed rice and quick-pickled vegetables.

430 caleasy

Lemon Dill Baked Salmon

Simple baked salmon with fresh dill, lemon slices, and garlic. Healthy, elegant, and effortless.

360 caleasy

36g protein⏱ 15 min

Pan-Seared Salmon with Lemon Butter

Crispy-skinned salmon fillets in a luscious lemon butter sauce with capers. Restaurant-quality fish in 15 minutes.

38g protein⏱ 27 min

Steak Fajitas

Juicy flank steak with charred peppers and onions, seasoned with smoky cumin and lime. A Tex-Mex classic.

34g protein⏱ 45 min

Korean Fried Chicken

Double-fried chicken coated in a sweet, spicy gochujang glaze. Incredibly crunchy with addictive sticky sauce.

32g protein⏱ 30 min

Greek Shrimp with Feta (Garides Saganaki)

Shrimp baked in a spiced tomato sauce with crumbled feta cheese. Served with crusty bread for dipping.

36g protein⏱ 35 min

Classic Beef Stir-Fry

Tender beef strips with crisp vegetables in a savory soy-ginger sauce. Served over steamed rice in under 20 minutes.

28g protein⏱ 20 min

Breakfast Burrito

Hearty breakfast burrito stuffed with scrambled eggs, black beans, cheese, avocado, and salsa. Freezer-friendly.

Mediterranean Chicken Quinoa Bowl

Grilled herbed chicken over fluffy quinoa with cucumber, tomatoes, kalamata olives, and creamy tzatziki.

Cajun Salmon with Roasted Vegetables

Blackened cajun salmon with a sheet pan of roasted sweet potatoes, broccoli, and red onion.

36g protein⏱ 25 min

Beef Shawarma Bowl

Spiced beef sliced thin over rice with hummus, pickled onions, tahini, and fresh vegetables.

30g protein⏱ 15 min

Protein Pancakes

Fluffy pancakes boosted with protein powder and Greek yogurt. Tastes indulgent but fuels your morning right.

Honey Garlic Chicken Thighs

Sticky, caramelized chicken thighs in a sweet and savory honey garlic glaze. Simple enough for weeknights, impressive enough for guests.

36g protein⏱ 13 min

Steak Bites with Garlic Butter

Tender cubes of sirloin seared in garlic herb butter. Simple, fast, and incredibly flavorful.

40g protein⏱ 105 min

Chicken Tikka Masala

Tandoori-spiced chicken in a creamy, spiced tomato sauce. Britain's favorite curry made at home.

490 calmedium

34g protein⏱ 245 min

Slow Cooker Chicken Tacos

Tender shredded chicken slow-cooked in salsa verde, served in corn tortillas with fresh toppings.

32g protein⏱ 30 min

Mediterranean Shrimp and Orzo

Juicy shrimp with orzo pasta, sun-dried tomatoes, feta, spinach, and lemon. One-pan Mediterranean meal.

30g protein⏱ 18 min

Beef Larb (Thai Spicy Salad)

Spicy Thai ground beef salad with lime, fish sauce, toasted rice powder, and fresh herbs. Zesty and light.

300 caleasy

32g protein⏱ 370 min

Protein Overnight Oats

Creamy overnight oats packed with protein powder, chia seeds, and almond butter. Grab-and-go breakfast ready when you wake up.

30g protein⏱ 18 min

Chicken Larb (Thai Minced Chicken Salad)

Spicy Thai minced chicken salad with lime, fish sauce, toasted rice powder, and fresh herbs. Bright and addictive.

260 caleasy

Chicken Stir-Fry with Broccoli

Quick and healthy chicken stir-fry with crisp broccoli in a savory garlic-ginger sauce. Better than takeout in 20 minutes.

38g protein⏱ 32 min

Salmon Teriyaki with Bok Choy

Broiled teriyaki salmon with stir-fried baby bok choy and steamed rice. Weeknight Japanese dinner.

28g protein⏱ 75 min

Greek Moussaka

Layered eggplant and seasoned ground beef casserole topped with creamy béchamel sauce. Classic Greek comfort food.

450 calmedium

Grilled Chicken Fajitas

Sizzling grilled chicken with caramelized peppers and onions, served with warm tortillas, guacamole, and sour cream.

34g protein⏱ 23 min

Grilled Mahi Mahi with Mango Salsa

Flaky grilled mahi mahi topped with a fresh tropical mango and avocado salsa. Light summer dinner.

340 caleasy

30g protein⏱ 35 min

Turkey Stuffed Zucchini Boats

Halved zucchini stuffed with seasoned ground turkey, tomatoes, and cheese. Low-carb and satisfying.

32g protein⏱ 22 min

Beef Quesadilla

Crispy tortilla stuffed with seasoned ground beef, melted cheese, peppers, and onions. Quick comfort food.

40g protein⏱ 32 min

Chicken Tikka Kebab

Yogurt-marinated chicken pieces grilled on skewers with a smoky char. Perfect with naan and chutney.

32g protein⏱ 15 min

Lemon Garlic Shrimp and Asparagus

Quick sautéed shrimp and asparagus in a bright lemon garlic butter. Light, healthy, 15-minute dinner.

32g protein⏱ 22 min

Turkey and Black Bean Quesadilla

Crispy quesadilla with seasoned ground turkey, black beans, corn, and melted pepper jack cheese.

Beef Ramen

Rich, slow-simmered beef broth ramen with tender sliced beef, soft-boiled egg, and all the fixings.

Chicken Caesar Salad

Classic Caesar salad with grilled chicken breast, crunchy croutons, parmesan, and creamy homemade Caesar dressing.

38g protein⏱ 90 min

Chicken Satay with Peanut Sauce

Grilled marinated chicken skewers with a creamy, spicy peanut dipping sauce. Thai street food classic.

34g protein⏱ 40 min

Cioppino (Seafood Stew)

San Francisco-style tomato-based seafood stew with shrimp, mussels, fish, and fresh herbs.

320 calmedium

34g protein⏱ 35 min

Mediterranean Turkey Meatballs

Turkey meatballs seasoned with Mediterranean herbs, baked and served with tzatziki over a Greek salad.

36g protein⏱ 50 min

Chicken Cacciatore

Italian braised chicken with tomatoes, bell peppers, olives, and fresh herbs. A rustic one-pot dinner.

35g protein⏱ 20 min

Thai Basil Chicken (Pad Kra Pao)

Authentic Thai street food — ground chicken stir-fried with holy basil, chili, and garlic. Served over jasmine rice with a fried egg.

40g protein⏱ 14 min

Sesame 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.

28g protein⏱ 15 min

Turkey Fried Rice

Quick fried rice using ground turkey with vegetables, egg, and soy sauce. Great for using leftover rice.

30g protein⏱ 60 min

Japanese Beef Curry

Hearty Japanese-style curry with tender beef, potatoes, and carrots in a rich, sweet curry sauce.

34g protein⏱ 18 min

Chicken Quesadilla

Crispy grilled tortilla stuffed with seasoned chicken, melted cheese, peppers, and onions. Quick lunch or dinner.

44g protein⏱ 25 min

One-Pan Tuscan Chicken

Creamy sun-dried tomato and spinach sauce with seared chicken breasts. An Italian-inspired one-pan dinner ready in 25 minutes.

Thai Coconut Fish Curry

Flaky white fish simmered in a fragrant red coconut curry with vegetables and Thai basil.

28g protein⏱ 5 min

Turkey and Avocado Wrap

Fresh lunch wrap with sliced turkey, avocado, hummus, cucumber, and mixed greens. Healthy and satisfying.

26g protein⏱ 25 min

Eggs Benedict

Classic brunch: toasted English muffins with Canadian bacon, poached eggs, and silky hollandaise sauce.

40g protein⏱ 27 min

Crispy Air Fryer Chicken Tenders

Crunchy chicken tenders with a golden panko crust, made healthier in the air fryer. Perfect with honey mustard dipping sauce.

32g protein⏱ 30 min

Orange Chicken

Crispy battered chicken in a tangy-sweet orange glaze. Homemade version of the Panda Express favorite.

Baked Parmesan Crusted Salmon

Salmon fillets with a crispy parmesan and herb crust, baked until flaky and golden.

38g protein⏱ 15 min

Turkey Cobb Salad

Loaded Cobb salad with sliced turkey, bacon, avocado, blue cheese, egg, and ranch dressing.

36g protein⏱ 35 min

Beef Gyros

Greek-spiced beef in warm pita with tzatziki, tomatoes, onions, and fries. Authentic street food.

Chicken Marsala

Pan-seared chicken in a rich Marsala wine and mushroom sauce. Elegant Italian-American dinner.

30g protein⏱ 13 min

Garlic Butter Baked Shrimp

Jumbo shrimp baked in garlic butter with lemon and parsley. Elegant yet incredibly simple — ready in 10 minutes.

Turkey Stir-Fry with Vegetables

Quick turkey breast stir-fry with colorful vegetables in a savory ginger-soy sauce.

38g protein⏱ 140 min

Chili Con Carne

Rich, smoky Texas-style chili with chunks of beef, dried chiles, and warming spices. No beans, just beef.

400 calmedium

32g protein⏱ 27 min

BBQ Chicken Pizza

Homemade pizza with BBQ sauce, grilled chicken, red onion, cilantro, and gooey mozzarella.

36g protein⏱ 25 min

Chicken Teriyaki Bowl

Tender chicken thighs glazed in homemade teriyaki sauce served over steamed rice with edamame and pickled ginger.

28g protein⏱ 45 min

Peruvian Fish Ceviche

Fresh white fish cured in lime juice with red onion, cilantro, jalapeño, and avocado. A refreshing Peruvian classic.

260 caleasy

32g protein⏱ 20 min

Turkey Teriyaki Rice Bowl

Ground turkey glazed in homemade teriyaki sauce over rice with steamed vegetables and sesame.

30g protein⏱ 40 min

Bibimbap (Korean Mixed Rice Bowl)

Korean rice bowl with seasoned ground beef, sautéed vegetables, a fried egg, and spicy gochujang sauce.

30g protein⏱ 35 min

Chicken Noodle Soup

Classic homemade chicken noodle soup with tender chicken, vegetables, and egg noodles in savory broth.

38g protein⏱ 60 min

Greek Lemon Chicken with Roasted Potatoes

Juicy chicken thighs marinated in lemon, garlic, and oregano, roasted with crispy potatoes. A classic Greek family dinner.

38g protein⏱ 25 min

Turkey Piccata

Thin turkey cutlets in a bright lemon-caper butter sauce. Lighter take on the Italian classic.

360 caleasy