98 high-protein meals that do not turn dinner into a project.
Breakfasts, lunches, dinners, and batch-cooking options with estimated macros, familiar ingredients, and instructions you can follow on a weeknight.
TSF recipe library
98 reviewed recipes
Estimated macros
Meals chosen for Tuesday night, not the camera.
Vanilla Berry Protein SmoothiePrep: 5 minutes
325 cal30g protein
Chocolate PB Cup SmoothiePrep: 5 minutes
340 cal32g protein
Apple-Oat Crunch Yogurt BowlPrep: 5 minutes, cook: 5 minutes
430 cal27g protein
Estimates vary by brand and portionChoose what you will repeat
Practical nutrition
Food you can plan, cook, and want again.
Each recipe includes a macro estimate so you can compare options and adjust for the brands, portions, and ingredients you use.
- 98 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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