High-Protein Recipe Hub

Ingredients

• 80g Rolled Oats
• 1 Scoop Vanilla Whey Protein
• 1 tbsp Peanut Butter
• 1/2 cup Almond Milk
• 1/4 cup Mixed Berries

Instructions

1. Mix oats and almond milk in a bowl.
2. Microwave for 90 seconds.
3. Stir in whey protein immediately until smooth.
4. Top with peanut butter and berries.

Ingredients

• 200g Chicken Breast
• 150g Jasmine Rice (cooked)
• 100g Broccoli florets
• 2 tbsp Low-sugar Teriyaki Sauce
• 1 tsp Sesame seeds

Instructions

1. Cook rice according to package instructions.
2. Pan-fry diced chicken breast on medium-high heat until golden brown.
3. Add broccoli to the pan, cover, and let steam for 3 mins.
4. Stir in teriyaki sauce and let simmer for 1 min.
5. Serve over rice and garnish with sesame seeds.

Ingredients

• 250g 0% Fat Greek Yogurt
• 1/2 Scoop Chocolate Casein Protein
• 15g Dark Chocolate Chips
• 1 packet Stevia

Instructions

1. Place greek yogurt in a bowl.
2. Sift casein protein over the yogurt to avoid clumping.
3. Mix vigorously for 1 minute until a pudding consistency forms.
4. Top with dark chocolate chips.

Ingredients

• 200g Lean Ground Beef (93/7)
• 250g Sweet Potato (diced)
• 1/2 Bell Pepper (diced)
• 1/4 Onion (diced)
• 1 tsp Paprika

Instructions

1. Microwave diced sweet potato for 3 minutes to soften.
2. Brown ground beef in a skillet, then set aside.
3. In the same skillet, cook sweet potato, peppers, and onions until tender.
4. Add beef back in, season with paprika, and serve.

Ingredients

• 4 slices Low-Calorie Bread
• 150g Egg Whites
• 1 tsp Cinnamon
• 1 packet Stevia
• Sugar-Free Syrup (to taste)

Instructions

1. Whisk egg whites, cinnamon, and stevia in a shallow dish.
2. Dip bread slices to coat thoroughly.
3. Cook on a non-stick skillet over medium heat until browned on both sides.
4. Drench in sugar-free syrup.

Ingredients

• 1 can Chunk Light Tuna (in water)
• 1 tbsp Greek Yogurt (0%)
• 1 tbsp Sriracha
• 3 Plain Rice Cakes
• 1 tsp Everything Bagel Seasoning

Instructions

1. Drain tuna completely.
2. Mix tuna, greek yogurt, and sriracha until creamy.
3. Spread tuna mix evenly across the rice cakes.
4. Top with everything bagel seasoning.

Ingredients

• 240g Liquid Egg Whites
• 1/2 cup Diced Bell Peppers
• 1/4 cup Diced Onion
• 30g Reduced-Fat Feta Cheese
• Salt, pepper, and red pepper flakes to taste

Instructions

1. Spray a non-stick skillet with cooking spray over medium heat.
2. Sauté peppers and onion for 3 minutes until softened.
3. Pour in egg whites and scramble gently until just set.
4. Remove from heat, crumble feta on top, and season to taste.

Ingredients

• 170g Salmon Fillet
• 200g Asparagus spears
• 1 tbsp Olive Oil
• 2 Garlic Cloves (minced)
• 1/2 Lemon (sliced)
• Salt and pepper to taste

Instructions

1. Preheat oven to 400°F (200°C).
2. Arrange asparagus and salmon on a baking sheet.
3. Drizzle with olive oil and minced garlic, season generously.
4. Top salmon with lemon slices.
5. Bake for 18–20 minutes until salmon flakes easily.

Ingredients

• 225g Low-Fat Cottage Cheese (1% or 2%)
• 1/2 cup Sliced Strawberries
• 1 tbsp Honey
• 15g Granola
• 1/2 tsp Vanilla Extract

Instructions

1. Stir vanilla extract into cottage cheese.
2. Spoon into a bowl.
3. Layer strawberries on top.
4. Drizzle with honey and finish with a sprinkle of granola.

Ingredients

• 200g Ground Turkey (93/7)
• 1 cup Kidney Beans (canned, rinsed)
• 1 cup Crushed Tomatoes
• 1/2 Onion (diced)
• 1 tbsp Chili Powder + 1 tsp Cumin

Instructions

1. Brown the ground turkey with the diced onion in a pot.
2. Stir in chili powder and cumin and cook 1 minute until fragrant.
3. Add crushed tomatoes and kidney beans.
4. Simmer uncovered for 20 minutes, stirring occasionally, until thickened.

Ingredients

• 200g Shrimp (peeled, deveined)
• 150g Jasmine Rice (cooked)
• 1.5 cups Frozen Stir-Fry Vegetables
• 2 cloves Garlic (minced)
• 2 tbsp Low-Sodium Soy Sauce

Instructions

1. Sear shrimp in a hot non-stick pan for 2 minutes per side, then set aside.
2. Add garlic and the frozen vegetables; stir-fry until tender-crisp.
3. Return shrimp to the pan and add soy sauce, tossing for 1 minute.
4. Serve over the cooked rice.

Ingredients

• 1 can Tuna (in water, drained)
• 1 large Whole-Wheat Tortilla
• 1/4 Avocado (mashed)
• 1 tbsp Plain Greek Yogurt
• Handful Spinach + squeeze of Lemon

Instructions

1. Mix tuna with Greek yogurt, mashed avocado, and lemon juice.
2. Spread the mixture down the center of the tortilla.
3. Top with spinach.
4. Roll up tightly, slice in half, and serve.

Ingredients

• 1 Scoop Vanilla Whey Protein
• 1/2 cup Oat Flour
• 1 whole Egg + 2 Egg Whites
• 1/2 tsp Baking Powder
• Splash of Almond Milk to thin

Instructions

1. Whisk all ingredients into a smooth, pourable batter.
2. Ladle onto a non-stick skillet over medium heat.
3. Flip when bubbles form on the surface, about 2 minutes.
4. Cook the second side until golden and serve with sugar-free syrup.

Ingredients

• 1 cup Chickpeas (canned, rinsed)
• 2 cups Mixed Salad Greens
• 1 oz Feta Cheese (crumbled)
• 1/2 cup Cherry Tomatoes (halved)
• 1 tbsp Olive Oil + Red Wine Vinegar

Instructions

1. Add greens, chickpeas, and cherry tomatoes to a large bowl.
2. Crumble feta over the top.
3. Whisk olive oil and vinegar, then drizzle over the salad.
4. Toss well and season with black pepper.

Ingredients

• 100g Lean Ground Turkey
• 2 whole Eggs (scrambled)
• 1 large Whole-Wheat Tortilla
• 1 oz Shredded Cheddar
• 2 tbsp Salsa

Instructions

1. Brown the ground turkey in a pan until cooked through.
2. Add the beaten eggs and scramble together until set.
3. Spoon onto the tortilla and top with cheddar and salsa.
4. Fold in the sides, roll up, and sear seam-side down for 1 minute.

Ingredients

• 50g Rolled Oats
• 1 Scoop Vanilla Whey Protein
• 150g Nonfat Greek Yogurt
• 120ml Unsweetened Almond Milk
• 1 tbsp Chia Seeds
• 1/4 cup Blueberries

Instructions

1. Combine oats, whey, chia seeds, yogurt, and almond milk in a jar.
2. Stir well until no dry pockets remain.
3. Seal and refrigerate overnight (at least 6 hours).
4. Top with blueberries before eating.

Ingredients

• 150g Grilled Chicken Breast (diced)
• 100g Brown Rice (cooked)
• 1/2 cup Black Beans (canned, rinsed)
• 1/4 cup Corn
• 1/4 Avocado (sliced)
• 2 tbsp Salsa

Instructions

1. Warm the cooked rice and black beans.
2. Layer rice, beans, corn, and chicken in a bowl.
3. Top with sliced avocado and salsa.
4. Finish with a squeeze of lime and fresh cilantro.

Ingredients

• 150g Salmon Fillet
• 150g Jasmine Rice (cooked)
• 100g Shelled Edamame
• 1 tbsp Low-Sugar Teriyaki Sauce
• 1 tsp Sesame Seeds

Instructions

1. Pan-sear the salmon skin-side down for 4 minutes, then flip and cook 3 more.
2. Steam the edamame until tender, about 3 minutes.
3. Flake the salmon over the warm rice and edamame.
4. Drizzle with teriyaki sauce and scatter sesame seeds on top.

Ingredients

• 150g Cooked Chicken Breast (shredded)
• 1 large Whole-Wheat Tortilla
• 2 tbsp Buffalo Hot Sauce
• 2 tbsp Plain Nonfat Greek Yogurt
• 1 cup Shredded Romaine Lettuce
• 15g Reduced-Fat Blue Cheese Crumbles

Instructions

1. Toss the shredded chicken with buffalo sauce until coated.
2. Spread Greek yogurt down the center of the tortilla.
3. Add the chicken, romaine, and blue cheese crumbles.
4. Roll up tightly, slice in half, and serve.

Ingredients

• 100g Dried Red Lentils
• 1/2 cup Canned Diced Tomatoes
• 120ml Light Coconut Milk
• 2 cups Spinach
• 1 tsp Olive Oil
• 1 tsp Curry Powder + 1/2 tsp Turmeric

Instructions

1. Rinse the lentils, then simmer in 2 cups of water for 12–15 minutes until soft.
2. In a separate pan, warm the olive oil and bloom the curry powder and turmeric.
3. Stir in the tomatoes and coconut milk and simmer for 5 minutes.
4. Fold the spiced sauce and spinach into the lentils until the greens wilt.

Ingredients

• 200g Chicken Breast
• 300g Mixed Vegetables (broccoli, bell pepper, zucchini)
• 150g Baby Potatoes (halved)
• 1 tbsp Olive Oil
• 1 tsp Smoked Paprika + Garlic Powder

Instructions

1. Preheat oven to 425°F (220°C).
2. Toss the chicken, vegetables, and potatoes with olive oil and seasoning.
3. Spread in a single layer on a baking sheet.
4. Roast for 22–25 minutes, until the chicken is cooked through and the potatoes are tender.

Ingredients

• 1 Scoop Vanilla Whey Protein
• 1 medium Banana
• 1 cup Spinach
• 1 tbsp Peanut Butter
• 250ml Unsweetened Almond Milk
• 1 cup Ice

Instructions

1. Add almond milk, spinach, and banana to a blender.
2. Add the whey protein, peanut butter, and ice.
3. Blend on high for 45–60 seconds until smooth.
4. Pour into a glass and serve immediately.

Ingredients

• 200g Nonfat Greek Yogurt
• 1/2 Scoop Vanilla Whey Protein
• 1 tbsp Honey
• 1/2 cup Mixed Berries
• 15g Dark Chocolate Chips

Instructions

1. Stir the whey protein and honey into the Greek yogurt until smooth.
2. Spread the mixture 1/4-inch thick on a parchment-lined tray.
3. Scatter the berries and dark chocolate chips over the top.
4. Freeze for at least 3 hours, then break into shards.

Ingredients

• 3 tbsp Chia Seeds
• 1 Scoop Vanilla Whey Protein
• 200ml Unsweetened Almond Milk
• 100g Nonfat Greek Yogurt
• 1/2 cup Raspberries

Instructions

1. Whisk the whey protein into the almond milk until fully dissolved.
2. Stir in the chia seeds and Greek yogurt.
3. Cover and refrigerate for at least 4 hours or overnight, stirring once after 20 minutes.
4. Top with fresh raspberries before serving.

Ingredients

• 200g Chicken Breast
• 3 tbsp Sugar-Free BBQ Sauce
• 1/2 cup Low-Sodium Chicken Broth
• 1 tsp Smoked Paprika
• 1 Whole-Wheat Burger Bun
• 1 cup Shredded Cabbage Slaw

Instructions

1. Season the chicken with smoked paprika and place it in the slow cooker.
2. Pour in the chicken broth, cover, and cook on low for 4 hours.
3. Drain off most of the liquid, then shred the chicken with two forks.
4. Fold the BBQ sauce through the shredded chicken.
5. Pile onto the bun and top with the cabbage slaw.

Ingredients

• 250g Extra-Firm Tofu (pressed, cubed)
• 150g Jasmine Rice (cooked)
• 1.5 cups Frozen Stir-Fry Vegetables
• 2 tbsp Low-Sodium Soy Sauce
• 1 tsp Sesame Oil
• 2 cloves Garlic (minced)

Instructions

1. Press the tofu for 10 minutes, then cube it and pat dry.
2. Sear the tofu in a hot non-stick pan until golden on all sides, then set aside.
3. Add the sesame oil, garlic, and frozen vegetables; stir-fry until tender-crisp.
4. Return the tofu to the pan with the soy sauce and toss for 1 minute.
5. Serve over the cooked rice.

Ingredients

• 1 cup Black Beans (canned, rinsed)
• 3/4 cup Quinoa (cooked)
• 20g Pumpkin Seeds (hulled)
• 1/4 Avocado (sliced)
• 1 cup Spinach
• 2 tbsp Salsa

Instructions

1. Warm the cooked quinoa and black beans together.
2. Wilt the spinach into the warm quinoa.
3. Spoon into a bowl and top with avocado and pumpkin seeds.
4. Finish with salsa, a squeeze of lime, and a pinch of cumin.

Ingredients

• 30g Rolled Oats
• 1 Scoop Vanilla Whey Protein
• 1 tbsp Peanut Butter
• 1 tbsp Honey
• 10g Mini Dark Chocolate Chips

Instructions

1. Stir the oats, whey protein, peanut butter, and honey into a stiff dough.
2. Add a splash of water only if the mixture will not hold together.
3. Fold in the chocolate chips.
4. Roll into 6 balls and chill for 30 minutes before packing.

Ingredients

• 2 Scoop Vanilla Whey Protein
• 80g Rolled Oats
• 1 medium Banana
• 3 tbsp Peanut Butter
• 400ml Whole Milk

Instructions

1. Blend the oats alone for 20 seconds to break them into a flour.
2. Add the milk, banana, peanut butter, and whey protein.
3. Blend on high for 60 seconds until completely smooth.
4. Split into two servings across the day if it is too much in one sitting.

Ingredients

• 85g Chickpea Pasta (dry)
• 150g Ground Turkey (93/7)
• 3/4 cup Marinara Sauce
• 1 cup Spinach
• 1 tsp Olive Oil

Instructions

1. Brown the ground turkey in the olive oil in a deep pan.
2. Boil the chickpea pasta separately for 7–9 minutes, then drain.
3. Stir the marinara into the turkey and simmer for 5 minutes.
4. Fold the pasta and spinach through the sauce until the greens wilt.

Ingredients

• 3 whole Eggs
• 1/2 cup Pinto Beans (canned, rinsed)
• 100g Potato (diced)
• 1/4 Onion (diced)
• 1 tsp Olive Oil
• 2 tbsp Salsa

Instructions

1. Microwave the diced potato for 3 minutes to soften.
2. Crisp the potato and onion in the olive oil over medium-high heat.
3. Stir in the pinto beans and warm through.
4. Push the mixture aside, scramble the eggs in the same skillet, then combine.
5. Top with salsa and season to taste.

Ingredients

• 200g Top Sirloin Steak (trimmed)
• 200g Jasmine Rice (cooked)
• 150g Green Beans
• 1 tbsp Butter
• 2 cloves Garlic (minced)

Instructions

1. Season the steak and sear in a hot skillet for 3–4 minutes per side for medium-rare.
2. Rest the steak for 5 minutes, then slice against the grain.
3. Melt the butter in the same skillet and cook the garlic for 30 seconds.
4. Toss the green beans in the garlic butter until tender-crisp.
5. Serve the steak and beans over the rice with the pan juices poured over.

Ingredients

• 200g Firm Tofu (crumbled)
• 1/2 cup Black Beans (canned, rinsed)
• 1 large Whole-Wheat Tortilla
• 2 tbsp Nutritional Yeast
• 1/2 tsp Turmeric + 1/4 tsp Kala Namak (black salt)
• 2 tbsp Salsa

Instructions

1. Crumble the tofu and pat dry with a paper towel.
2. Sauté the tofu with turmeric and kala namak in a non-stick pan over medium heat for 5 minutes.
3. Stir in the black beans and nutritional yeast and warm through.
4. Spoon onto the tortilla, top with salsa, and roll up tightly.

Ingredients

• 150g Tempeh (cubed)
• 200g Sweet Potato (diced)
• 2 cups Kale (chopped)
• 1 tbsp Olive Oil
• 1 tbsp Low-Sodium Soy Sauce
• 1 tsp Smoked Paprika

Instructions

1. Microwave the diced sweet potato for 3 minutes to soften.
2. Crisp the tempeh in the olive oil over medium-high heat until golden.
3. Add the sweet potato and smoked paprika and cook until tender.
4. Fold in the kale and soy sauce, cooking until the greens wilt.

Ingredients

• 200g Firm Tofu (cubed)
• 150g Brown Rice (cooked)
• 100g Shelled Edamame
• 1 tbsp Peanut Butter
• 1 tbsp Low-Sodium Soy Sauce
• 1 tsp Sriracha

Instructions

1. Sear the cubed tofu in a hot non-stick pan until golden on all sides.
2. Steam the edamame until tender, about 3 minutes.
3. Whisk the peanut butter, soy sauce, and sriracha with a splash of warm water into a sauce.
4. Toss the tofu and edamame in the sauce and serve over the brown rice.

Ingredients

• 150g Shelled Edamame
• 1 cup Chickpeas (canned, rinsed)
• 1 tbsp Olive Oil
• 1 tsp Smoked Paprika
• 1/2 tsp Garlic Powder

Instructions

1. Preheat the oven to 400°F (200°C).
2. Pat the chickpeas and edamame completely dry.
3. Toss with the olive oil, smoked paprika, and garlic powder.
4. Roast for 22–25 minutes, shaking the tray halfway, until crisp.

Ingredients

• 150g Chicken Sausage (sliced)
• 1 cup Cannellini Beans (canned, rinsed)
• 2 cups Spinach
• 1/2 cup Crushed Tomatoes
• 1 tsp Olive Oil
• 2 cloves Garlic (minced)

Instructions

1. Brown the sliced chicken sausage in the olive oil over medium-high heat.
2. Add the garlic and cook for 30 seconds until fragrant.
3. Stir in the cannellini beans and crushed tomatoes and simmer for 5 minutes.
4. Fold in the spinach and cook until wilted.

Ingredients

• 1 Scoop Vegan Protein Powder
• 1 medium Banana (frozen)
• 1/2 cup Frozen Mixed Berries
• 250ml Unsweetened Soy Milk
• 2 tbsp Granola
• 1 tbsp Hemp Seeds

Instructions

1. Blend the vegan protein, frozen banana, berries, and soy milk into a thick, spoonable base.
2. Pour into a bowl.
3. Top with the granola and hemp seeds.
4. Serve immediately with a spoon.

Ingredients

• 3/4 cup Low-Fat Cottage Cheese
• 2 oz Light Cream Cheese, softened
• 15g Vanilla Whey Protein Powder
• 1 tbsp Sugar-Free Vanilla Pudding Mix
• 1/4 cup Fresh Raspberries
• 2 tbsp Crushed Graham Cracker

Instructions

1. Blend the cottage cheese, cream cheese, protein powder, and pudding mix until completely smooth and thick.
2. Sprinkle the crushed graham cracker into the bottom of a small jar or glass.
3. Spoon the cheesecake filling over the crumb base.
4. Top with fresh raspberries and chill for at least 20 minutes before serving.

Ingredients

• 6 oz Cod Fillet
• 1 cup Canned Cannellini Beans, drained and rinsed
• 1 cup Cherry Tomatoes, halved
• 2 cups Fresh Spinach
• 2 cloves Garlic, minced
• 1 tsp Olive Oil
• 1/4 tsp Smoked Paprika

Instructions

1. Preheat the oven to 400F (200C).
2. In an oven-safe skillet, warm the olive oil and saute the garlic and cherry tomatoes for 3 minutes until softened.
3. Stir in the cannellini beans, spinach, and smoked paprika, then cook 2 minutes until the spinach wilts.
4. Nestle the cod fillet into the ragout, season with salt and pepper, and bake for 15 to 18 minutes until the fish flakes easily.
5. Serve hot straight from the skillet.

Ingredients

• 6 oz 93% Lean Ground Turkey
• 3 tbsp Whole-Wheat Breadcrumbs
• 1 Egg White
• 1/2 cup Marinara Sauce (no sugar added)
• 1/3 cup Cooked Whole-Wheat Orzo
• 2 tbsp Grated Parmesan
• 1 tsp Italian Seasoning

Instructions

1. Preheat the oven to 400F (200C) and line a baking sheet with parchment.
2. Mix the ground turkey, breadcrumbs, egg white, Italian seasoning, salt, and pepper, then roll into 6 meatballs.
3. Bake the meatballs for 18 to 20 minutes until cooked through (165F internal).
4. Warm the marinara sauce and toss with the baked meatballs.
5. Serve over the cooked orzo and finish with grated Parmesan; portion into containers for meal prep.

Ingredients

• 3/4 cup Low-Fat Cottage Cheese
• 1/3 cup Shredded Reduced-Fat Cheddar
• 2 tbsp Salsa
• 1/4 tsp Cumin
• 1/4 tsp Chili Powder
• 1 cup Sliced Bell Pepper and Celery, for dipping

Instructions

1. Blend the cottage cheese until smooth, then transfer to a small microwave-safe bowl.
2. Stir in the cheddar, salsa, cumin, and chili powder.
3. Microwave in 30-second bursts, stirring between each, until melted and warm (about 90 seconds total).
4. Serve immediately with the sliced bell pepper and celery for dipping.

Ingredients

• 3/4 cup Dry Red Lentils, rinsed
• 3 cups Low-Sodium Vegetable Broth
• 2 cups Fresh Spinach
• 1 small Onion, diced
• 1 Carrot, diced
• 2 cloves Garlic, minced
• 1 tsp Olive Oil
• 1 tsp Ground Cumin

Instructions

1. Heat the olive oil in a pot and saute the onion, carrot, and garlic for 5 minutes until softened.
2. Stir in the cumin, then add the red lentils and vegetable broth.
3. Bring to a boil, then simmer for 20 to 25 minutes until the lentils are tender and broken down.
4. Stir in the spinach and cook 2 minutes until wilted.
5. Season with salt and pepper and serve hot.

Ingredients

• 30g Chocolate Whey Protein Powder
• 3 tbsp Oat Flour
• 1 tbsp Unsweetened Cocoa Powder
• 1/2 tsp Baking Powder
• 1 Egg
• 3 tbsp Unsweetened Almond Milk
• 1 tbsp Dark Chocolate Chips

Instructions

1. In a microwave-safe mug, whisk together the protein powder, oat flour, cocoa, and baking powder.
2. Add the egg and almond milk, stirring into a smooth batter, then fold in the chocolate chips.
3. Microwave on high for 60 to 90 seconds until the center is just set.
4. Let cool for 1 minute and eat straight from the mug.

Ingredients

• 2 cups Cauliflower Florets
• 1 cup Canned Chickpeas, drained and rinsed
• 3 tbsp Buffalo Hot Sauce
• 1 tsp Olive Oil
• 1/2 cup Cooked Brown Rice
• 1/4 cup Shredded Carrot
• 2 tbsp Dairy-Free Ranch Dressing

Instructions

1. Preheat the oven to 425F (220C) and line a baking sheet with parchment.
2. Toss the cauliflower and chickpeas with olive oil and 2 tbsp of the buffalo sauce, then spread on the sheet.
3. Roast for 22 to 25 minutes, tossing once, until crisp and golden.
4. Toss the roasted vegetables with the remaining buffalo sauce.
5. Build the bowl over the brown rice, top with shredded carrot, and drizzle with dairy-free ranch.

Ingredients

• 1 cup Low-Fat Cottage Cheese
• 1 cup Self-Rising Flour
• 1/2 tsp Garlic Powder
• 1/4 tsp Salt
• 3 oz Sliced Deli Turkey, for topping

Instructions

1. Preheat the oven to 425F (220C) and line a baking sheet with parchment.
2. Blend the cottage cheese until completely smooth, then mix with the self-rising flour, garlic powder, and salt to form a soft dough.
3. Turn the dough onto a floured surface, knead briefly, and roll into an oval flatbread about 1/4 inch thick.
4. Bake for 12 to 15 minutes until golden and cooked through.
5. Slice and serve topped or wrapped with the sliced deli turkey.