Recipes
Food that fuels, and tastes like home.
High-protein recipes with exact macros per serving — from American and British classics to Mexican, Italian, Mediterranean, Asian and Indian favourites.
78 recipes
- 38 g protein
Paneer Tikka Bowl
Smoky, yogurt-marinated paneer and peppers over jeera rice with a cooling mint chutney. Restaurant flavour, gym-friendly macros.
35 min520 kcalIndianVegetarian - 45 g protein
Greek Chicken Quinoa Bowl
Oregano-lemon chicken, quinoa, crisp vegetables and a spoon of tzatziki. Bright, balanced and lunchbox-ready all week.
35 min505 kcalMediterranean - 32 g protein
Tofu & Edamame Stir-Fry
Crispy tofu, edamame and greens tossed in a ginger-soy glaze over noodles. Fully vegan and on the table in 14 minutes.
14 min425 kcalAsianVegan - 44 g protein
Chicken Burrito Bowl
Chipotle-spiced chicken, black beans, rice, charred corn and pico de gallo. Everything you love about a burrito, prepped for the week.
35 min520 kcalMexican - 50 g protein
Chicken Pesto Pasta
Whole-wheat pasta with seared chicken, basil pesto, blistered cherry tomatoes and spinach. A proper bowl of pasta at 50 g protein.
20 min590 kcalItalian - 39 g protein
Teriyaki Salmon Rice Bowl
Sticky homemade teriyaki salmon over rice with edamame, cucumber and sesame. Omega-3s and a quick glaze — no bottled sauce needed.
20 min635 kcalJapanese - 43 g protein
Thai Basil Chicken (Pad Kra Pao)
Bangkok's favourite street-food stir-fry: chicken, chillies and holy basil in a punchy sauce, with jasmine rice and a crispy fried egg.
18 min570 kcalThai - 37 g protein
Beef Bulgogi Bowl
Thin-sliced lean beef in a sweet-savoury pear and soy marinade, seared hot and served over rice with kimchi and crunchy veg.
25 min505 kcalKorean - 47 g protein
Kung Pao Chicken
Sichuan-style stir-fry with tender chicken, peanuts, dried chillies and a tangy-sweet glaze, over brown rice. Better than takeaway, and leaner.
20 min640 kcalChinese - 36 g protein
Quick Chicken Pho
A fragrant star-anise and cinnamon broth with silky rice noodles, poached chicken and a pile of fresh herbs. Light, warming and very low in fat.
40 min390 kcalVietnamese - 39 g protein
Turkey Burger & Sweet Potato Wedges
A juicy lean turkey burger on a whole-wheat bun with crispy oven-baked sweet potato wedges. Burger night, macro-friendly.
45 min600 kcalAmerican - 51 g protein
Chicken Shawarma Bowl
Warm-spiced roast chicken thighs over herby bulgur with a tomato-cucumber salad, garlic yogurt sauce and a spoon of hummus.
40 min580 kcalMiddle Eastern - 49 g protein
Lighter Full English Breakfast
All the fry-up favourites — back bacon, sausages, eggs, beans, mushrooms, tomato and toast — grilled and dry-fried instead of swimming in oil. Nearly 50 g protein for a proper weekend plate.
35 min555 kcalBritish - 34 g protein
Soya Chunk Curry
A budget powerhouse: soya chunks simmered in a tomato-onion masala. Hearty, fully vegan and even better on day two.
35 min380 kcalIndianVegan - 38 g protein
Lemon-Herb Salmon with Zucchini & Tzatziki
Crisp-skinned salmon on garlicky zucchini with a full-fat tzatziki. A keto-friendly plate rich in omega-3s.
20 min470 kcalMediterraneanKeto - 34 g protein
Tuna Salsa Lettuce Tacos
No-cook tacos: zesty tuna and avocado salsa piled into crunchy lettuce cups. Low-carb, budget-friendly and ready in 10 minutes.
10 min335 kcalMexicanKeto - 42 g protein
Turkey Meatballs Marinara
Tender baked turkey meatballs simmered in a garlicky tomato sauce, served over zucchini noodles. Comfort food that stays low-carb.
40 min405 kcalItalian - 35 g protein
Miso-Glazed Tofu Soba
Caramelised miso tofu on buckwheat soba with bok choy and a sesame-ginger dressing. Plant-based, savoury and properly filling.
22 min545 kcalJapaneseVegan - 42 g protein
Light Thai Green Curry
Fragrant green curry with chicken, aubergine and green beans in light coconut milk. All the aroma, roughly half the fat of takeaway.
30 min500 kcalThai - 37 g protein
Tofu & Egg Bibimbap
Korea's mixed rice bowl: seasoned spinach, carrots, sprouts and mushrooms with crispy tofu, a runny egg and gochujang sauce.
35 min620 kcalKoreanVegetarian - 47 g protein
Steamed Ginger-Scallion Fish
Cantonese classic: delicate white fish steamed with ginger, finished with sizzling scallion oil and soy. Light, clean and ready in 15 minutes.
15 min455 kcalChinese - 36 g protein
Prawn Summer Rolls
Fresh rice-paper rolls packed with prawns, vermicelli, crunchy veg and herbs, with a peanut-hoisin dip. No cooking beyond a quick poach.
25 min460 kcalVietnamese - 51 g protein
Protein Pancakes with Berries
Fluffy oat and whey pancakes with Greek yogurt and berries. A weekend-brunch stack with over 50 g protein.
15 min490 kcalAmericanVegetarian - 20 g protein
Baked Falafel & Hummus Plate
Crisp oven-baked falafel with creamy hummus, tahini-lemon drizzle, a chopped salad and warm pita. Plant-based, fibre-rich mezze.
40 min555 kcalMiddle EasternVegan - 35 g protein
Tuna Pasta Salad
The lunchbox favourite made lighter: wholewheat pasta, tuna and sweetcorn in a creamy Greek-yogurt and lemon dressing with just a spoon of mayo. 35 g protein and fine cold from the fridge.
22 min405 kcalBritish - 30 g protein
Moong Dal Chilla with Paneer
Crisp, savoury lentil crêpes stuffed with spiced paneer. Naturally gluten-free and a protein-packed vegetarian breakfast.
25 min405 kcalIndianVegetarian - 49 g protein
Chicken Souvlaki Pitas with Tzatziki
Lemon-and-oregano chicken skewers stuffed into warm wholemeal pitas with a thick, garlicky Greek-yogurt tzatziki. Takeaway flavour at nearly 50 g protein.
32 min470 kcalMediterranean - 35 g protein
Turkey Sausage Breakfast Burrito
Turkey sausage, fluffy scrambled eggs, peppers, spinach, cheddar and salsa wrapped in a wholemeal tortilla. Make four, freeze them, and breakfast is sorted.
25 min476 kcalMexican - 28 g protein
Lentil Bolognese
A rich, slow-tasting ragù of lentils, mushrooms and soffritto over wholewheat spaghetti. Vegan, about £1 / $1.50 a portion, with 28 g protein and a massive 16 g fibre.
55 min585 kcalItalianVegan - 43 g protein
Greek Yogurt Protein Parfait
Thick vanilla-protein Greek yogurt layered with berries, crunchy granola and toasted almonds. Over 40 g protein in a glass, ready in five minutes.
5 min455 kcalAmericanVegetarian - 40 g protein
Shakshuka
Eggs gently poached in a smoky, spiced tomato and red pepper sauce, finished with feta and a cooling yogurt dollop. One pan, cheap ingredients, 40 g protein.
35 min630 kcalMiddle EasternVegetarian - 38 g protein
Lighter Cottage Pie
Lean beef and a pile of veg in a rich, savoury gravy under a fluffy potato-and-cauliflower mash. All the Sunday comfort at 38 g protein and half the fat of the classic.
70 min450 kcalBritish - 48 g protein
Oven Tandoori Chicken
Juicy chicken thighs in a tangy yogurt-spice marinade, roasted until charred. Lean, low-carb and perfect for batch cooking.
45 min330 kcalIndian - 42 g protein
Lemon Garlic Shrimp Orzo
Orzo simmered risotto-style in stock with garlic and lemon, then finished with juicy prawns (shrimp), spinach and parmesan. One pot, 25 minutes, over 40 g protein.
28 min470 kcalMediterranean - 48 g protein
Sheet-Pan Chicken Fajitas
Spiced chicken strips roasted on one tray with sweet peppers and red onion, wrapped in warm tortillas with salsa, avocado and yogurt. Almost no washing up, 48 g protein.
32 min629 kcalMexican - 49 g protein
Chicken Pesto Panini
Toasted ciabatta pressed with sliced chicken, basil pesto, roasted pepper and melting light mozzarella. Café-style comfort with almost 50 g protein.
18 min503 kcalItalian - 35 g protein
Egg White & Veggie Omelette
A fluffy egg-white omelette with one whole egg for richness, packed with spinach, peppers and tomatoes and finished with salty feta. 35 g protein, low-carb.
13 min345 kcalAmericanVegetarian - 47 g protein
Lighter Chicken Tikka Masala
The UK curry-house favourite with yogurt-marinated, charred chicken in a spiced tomato sauce made creamy with half-fat crème fraîche instead of double cream. 47 g protein with fluffy basmati.
50 min515 kcalBritish - 30 g protein
Egg Bhurji Wrap
Masala-scrambled eggs and egg whites tucked into a whole-wheat roti. Ready in under 15 minutes for busy mornings.
13 min430 kcalIndianVegetarian - 13 g protein
Mediterranean Chickpea Salad
Chickpeas, crunchy cucumber, peppers, tomatoes and olives in a sharp lemon-oregano dressing. A vegan lunch with 13 g fibre that gets better after a night in the fridge.
15 min365 kcalMediterraneanVegan - 35 g protein
Lean Beef Street Tacos
Lime-and-cumin marinated steak, seared hard and chopped small, piled onto warm corn tortillas with fresh pico de gallo and a lime yogurt crema. Taco night at 35 g protein.
30 min412 kcalMexican - 30 g protein
High-Protein Margherita Flatbread
A two-ingredient Greek-yogurt dough baked crisp and topped with passata, light mozzarella and fresh basil. Pizza night that delivers 30 g protein per flatbread.
22 min436 kcalItalianVegetarian - 34 g protein
Overnight Protein Oats
Creamy no-cook oats with whey, chia and Greek yogurt that set in the fridge overnight. Two grab-and-go breakfasts with 34 g protein and 10 g fibre each.
5 min454 kcalAmericanVegetarian - 45 g protein
Air-Fryer Fish & Chips
Golden panko-crumbed cod and crisp chips straight from the air fryer, with minty mushy peas. The chippy classic with a fraction of the oil and 45 g protein.
45 min620 kcalBritish - 26 g protein
Chana Masala with Greek-Yogurt Raita
Tangy, slow-simmered chickpeas paired with a thick cucumber raita that quietly doubles the protein. Comfort food that fuels.
35 min460 kcalIndianVegetarian - 48 g protein
Spinach & Feta Stuffed Chicken Breast
Chicken breasts sliced open and filled with garlicky spinach, feta and a little cream cheese, then roasted with cherry tomatoes and green beans. Restaurant-style, low-carb and 48 g protein.
40 min375 kcalMediterranean - 42 g protein
Turkey Taco Meal-Prep Bowls
Smoky taco-spiced turkey mince over brown rice with black beans, sweetcorn, fresh salsa and a spoon of yogurt. Burrito-bowl flavour with 42 g protein and 8 g fibre per box.
40 min535 kcalMexican - 27 g protein
Avocado Toast with Poached Eggs
Toasted sourdough spread with whipped cottage cheese and lemony smashed avocado, topped with two runny poached eggs and chilli flakes. The café classic with a protein upgrade.
15 min523 kcalAmericanVegetarian - 44 g protein
Chicken Sausages & Mash with Onion Gravy
Lighter bangers and mash: browned chicken sausages over a creamy potato-cauliflower mash with a slow-cooked onion gravy. Pub comfort food with 44 g protein.
45 min640 kcalBritish - 25 g protein
Rajma Quinoa Bowl
Classic Punjabi rajma ladled over fluffy quinoa with crunchy onion salad. Plant-based, fibre-rich and built for meal prep.
40 min460 kcalIndianVegan - 33 g protein
Cottage Cheese Pancakes
Soft, golden pancakes blended from cottage cheese, eggs and oats, stacked with Greek yogurt and berries. They taste like a weekend treat but deliver 33 g protein.
20 min401 kcalAmericanVegetarian - 44 g protein
Chicken, Leek & Mushroom Filo Pie
A creamy chicken, leek and mushroom filling under crisp scrunched filo instead of buttery puff pastry. Comforting pie night at about 400 kcal and 44 g protein.
55 min405 kcalBritish - 30 g protein
Smoked Salmon & Cream Cheese Bagel
A toasted wholemeal bagel with a lighter cream cheese and Greek yogurt spread, smoked salmon, capers, red onion and dill. Deli flavour, 30 g protein and only 8 g fat.
13 min392 kcalAmerican - 22 g protein
Red Lentil & Vegetable Soup
A thick, gently spiced one-pot soup of red lentils, carrots, celery and tomatoes that costs pennies a bowl. Plant-based, packed with fibre and 22 g protein.
40 min350 kcalBritishVegan - 17 g protein
High-Protein Banana Bread
A moist, naturally sweet banana loaf made with oat flour, Greek yogurt and whey, studded with walnuts and dark chocolate. Each slice is a 17 g-protein snack with no butter.
65 min220 kcalAmericanVegetarian - 33 g protein
Protein Beans on Toast
Baked beans made creamy and protein-rich with blended cottage cheese, piled on wholemeal toast and topped with a runny poached egg. A five-minute breakfast with 33 g protein.
13 min450 kcalBritishVegetarian - 42 g protein
Lean Turkey Chili
A smoky, one-pot chili of lean turkey mince, two kinds of beans and peppers, simmered until thick. Over 40 g protein and 11 g fibre a bowl, and it gets better in the fridge.
50 min404 kcalAmerican - 38 g protein
Jacket Potato with Tuna & Sweetcorn
A crisp-skinned jacket potato loaded with tuna and sweetcorn in a tangy Greek-yogurt dressing, with a crunchy side salad. The classic British lunch at 38 g protein and just 6 g fat.
70 min430 kcalBritish - 43 g protein
BBQ Pulled Chicken Stuffed Sweet Potatoes
Baked sweet potatoes split open and piled with tangy BBQ pulled chicken and a crunchy yogurt slaw. Slow-cooker friendly and only 6 g fat a serving.
60 min486 kcalAmerican - 41 g protein
Sunday Roast Chicken Traybake
The whole Sunday roast on one tray: herby chicken thighs, crisp roast potatoes, caramelised carrots and parsnips, greens and a quick gravy from the pan juices. 41 g protein, minimal washing up.
65 min480 kcalBritish - 31 g protein
Cajun Shrimp & Rice Skillet
A jambalaya-style one-pan dinner: rice simmered with the holy trinity of onion, pepper and celery, tomatoes and Cajun spice, finished with juicy prawns. Big, filling and only 5 g fat.
40 min373 kcalAmerican - 40 g protein
Smoked Haddock Kedgeree
Fragrant curried rice with flakes of smoky haddock, soft-boiled eggs, peas and fresh herbs. A Victorian breakfast classic that doubles as a high-protein dinner at 40 g per bowl.
40 min485 kcalBritish - 56 g protein
Buffalo Chicken Lettuce Wraps
Spicy buffalo chicken tucked into crisp lettuce cups with carrot, celery and a cool Greek-yogurt ranch. All the wing-night flavour at 56 g protein and 12 g carbs.
25 min407 kcalAmerican - 46 g protein
Philly Cheesesteak Bowl
Thin-sliced lean steak, sweet peppers, onions and mushrooms seared hot and melted under provolone, served over rice. The sandwich shop classic with 46 g protein and no greasy roll.
25 min576 kcalAmerican - 34 g protein
High-Protein Mac & Cheese
Creamy, cheesy macaroni with a sauce blended from cottage cheese and Greek yogurt, plus broccoli and peas stirred through. All the comfort, 34 g protein and only 10 g fat.
25 min502 kcalAmericanVegetarian - 19 g protein
Black Bean Burgers
Smoky, crisp-edged black bean and oat patties in wholemeal buns with avocado and all the trimmings. Fully plant-based, with a huge 18 g of fibre per burger.
40 min482 kcalAmericanVegan - 57 g protein
Chicken Caesar Salad with Greek-Yogurt Dressing
Crisp romaine, juicy seared chicken, garlicky croutons and a tangy Caesar dressing made with Greek yogurt instead of mayo. All the punch at 57 g protein.
27 min473 kcalAmerican - 54 g protein
Chicken Cobb Salad
The diner classic in tidy rows — grilled chicken, egg, crispy bacon, avocado, tomato and blue cheese — with a tangy yogurt-Dijon dressing instead of a heavy vinaigrette. Low-carb and over 50 g protein.
30 min490 kcalAmerican - 39 g protein
Salmon Quinoa Power Bowl
Paprika-roasted salmon on fluffy quinoa with broccoli, edamame, crunchy cabbage and a lemon-tahini drizzle. Omega-3s, complete plant protein and 9 g fibre in a box that keeps for days.
35 min575 kcalAmerican - 48 g protein
Honey Garlic Chicken with Rice & Broccoli
Golden chicken bites in a sticky honey, garlic and soy glaze with fluffy basmati and bright broccoli. The classic gym meal prep — 48 g protein and actually worth looking forward to.
30 min565 kcalAmerican - 39 g protein
Chicken & Avocado Wrap
Smoky seared chicken, smashed lime avocado and a Greek-yogurt ranch rolled into a whole-wheat tortilla. Nearly 40 g protein in a lunch you can eat one-handed.
18 min492 kcalAmerican - 47 g protein
Greek-Yogurt Chicken Salad Sandwich
Classic deli chicken salad made lighter with Greek yogurt and just a spoon of mayo, plus crunchy celery and sweet grapes, on wholemeal bread. Big on protein, easy on fat.
15 min449 kcalAmerican - 46 g protein
Berry Protein Smoothie Bowl
A thick, spoonable blend of frozen berries, banana, Greek yogurt and whey, topped with granola and chia. Tastes like dessert, delivers over 45 g protein.
5 min521 kcalAmericanVegetarian - 19 g protein
Cottage Cheese Egg Bites
Coffee-shop-style egg bites blended with cottage cheese for a silky, custardy texture, studded with spinach and red pepper. Bake once, grab-and-go all week.
35 min208 kcalAmericanVegetarian - 35 g protein
Tofu Scramble Breakfast Wrap
Turmeric-golden tofu scramble with peppers, spinach and black beans, wrapped up with salsa. A fully plant-based breakfast burrito with 35 g protein and loads of fibre.
20 min540 kcalAmericanVegan - 16 g protein
Peanut Butter Protein Balls
No-bake bites of oats, peanut butter, whey and dark chocolate chips, rolled in ten minutes. A fudgy snack with 16 g protein per pair that beats any shop-bought bar.
15 min235 kcalAmericanVegetarian - 40 g protein
Chocolate Protein Mug Cake
A rich, gooey chocolate cake made in a mug in 90 seconds, with whey, cocoa and Greek yogurt doing the heavy lifting. Dessert with 40 g protein and no oven required.
5 min371 kcalAmericanVegetarian - 16 g protein
Frozen Greek Yogurt Berry Bark
Vanilla-protein Greek yogurt spread thin, scattered with berries and almonds, drizzled with dark chocolate and frozen into shards. A cold, crunchy treat that's low in fat and high in protein.
10 min152 kcalAmericanVegetarian