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High-protein recipes

198 high-protein recipes for everyone who plays sports, works out or keeps an eye on protein. In every serving at least a fifth of the energy comes from protein; lunches and dinners have at least 25 g of protein and at most 650 kcal per serving, nothing deep-fried. Calories, protein, carbohydrates and fat are calculated from the ingredients for every recipe. If you mainly watch calories, see the light recipes.

Breakfast 5Lunch and dinner 172Salads 10Soups 7Sweet dishes 4How we choose

Breakfast

at least 20 g protein and at most 500 kcal per serving

Lunch and dinner

at least 25 g protein and at most 650 kcal per serving

Salads

at least 20 g protein and at most 550 kcal per serving

Soups

at least 20 g protein and at most 450 kcal per serving

Sweet dishes

at least 10 g protein and at most 350 kcal per serving

How we choose high-protein recipes and calculate protein

We calculate calories, protein, fat and carbohydrates for every recipe from its ingredients and their amounts using the USDA FoodData Central food composition tables (for Slovak products such as quark or skyr, from a typical label) and divide them by the number of servings – just like for the light recipes. All values are shown with each recipe under Nutrition facts.

  • High in protein: protein provides at least 20 % of the energy of a serving. The same threshold is set by EU Regulation No 1924/2006 for foods labelled “high protein”.
  • Per serving: breakfast at least 20 g protein and at most 500 kcal, lunch and dinner at least 25 g and at most 650 kcal, salads at least 20 g and at most 550 kcal, soups at least 20 g and at most 450 kcal and sweet dishes at least 10 g and at most 350 kcal. If the number of servings is our estimate, the calories must also fit with one serving fewer. Deep-fried dishes, smoked meats and savory pastries are not included.
  • How much protein per day: the European Food Safety Authority (EFSA) gives adults a reference intake of 0.83 g of protein per kilogram of body weight per day (about 0.38 g per pound). For people who exercise regularly, sports nutrition bodies such as the American College of Sports Medicine recommend about 1.2–2.0 g per kilogram (0.5–0.9 g per pound) a day, spread over several meals.
  • The values are approximate: they depend on the specific ingredients, the size of the serving and the preparation. Add any side dish that is not part of the recipe. The recipes are not a personal meal plan. If you have health problems or follow a diet prescribed by a doctor, follow the advice of your doctor or a dietitian.