Free recipe guide

30 High-Protein Recipes

A reviewed set of breakfasts, lunches, dinners, and batch-cooking options with estimated macros. Built for real schedules and ingredients you can find.

TSF recipe library 30 reviewed recipes
Estimated macros
Breakfast preview

Meals selected for repeatability, not food photography.

Vanilla Berry Protein SmoothiePrep: 5 minutes
325 cal
30g protein
Chocolate PB Cup SmoothiePrep: 5 minutes
340 cal
32g protein
Apple-Oat Crunch Yogurt BowlPrep: 5 minutes, cook: 5 minutes
430 cal
27g protein
Estimates vary by brand and portionChoose what you will repeat
Practical nutrition

Meals that fit the plan and still feel like food.

This is a working recipe guide for normal schedules. Each recipe includes a practical macro estimate so you can compare options and adjust for the ingredients you use.

  • 30 reviewed breakfasts, lunches, dinners, and batch options.
  • Estimated calories, protein, carbohydrate, and fat per serving.
  • Batch-cooking recipes that make the week easier.
  • Simple ingredients and straightforward instructions.

Nutrition values are estimates. Brands, portions, substitutions, and cooking methods can change the final numbers.

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