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High-protein recipes

Thirty grams of protein or more per serving, without a protein powder in sight. Meat, fish, eggs, beans, and dairy doing their actual job.

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Meatballs with minced meat, onion and breadcrumbs — Italy recipe

🇮🇹ItalyAdvanced

Meat Dishes

Meatballs

Italian meatballs (polpette) — juicy balls of mixed minced meat seasoned with aromatic herbs and cheese, fried to a golden crust and stewed in a rich tomato sauce.

68 min530 kcal4 serves

💪High protein

Meatloaf with ground beef, onion and breadcrumbs — USA recipe

🇺🇸USAAdvanced

Meat Dishes

Meatloaf

Meatloaf is a traditional American dish — ground meat mixed with breadcrumbs, eggs and spices, baked into a loaf shape and topped with a tomato glaze.

63 min700 kcal4 serves

💪High protein

Mellow Teriyaki Fish with fish, sake and soy sauce — Japan recipe

🇯🇵JapanMedium

Fish and Seafood Dishes

Mellow Teriyaki Fish

White fish fillets glazed with a homemade teriyaki sauce that caramelizes under high heat into a sticky, sweet-savory coating. The sauce reduces to a glossy lacquer while the fish stays flaky and moist inside.

23 min275 kcal4 serves

⚡Quick💪High protein

Misir Wot (Ethiopian Red Lentil Stew) with red split lentils, niter kibbeh and berbere spice — Ethiopia recipe

🇪🇹EthiopiaMedium

Soups

Misir Wot (Ethiopian Red Lentil Stew)

Misir wot is built on three things: onions cooked down until they disappear, berbere bloomed in spiced butter, and red lentils that turn creamy without losing structure. It's the dish that appears on every Ethiopian vegetarian platter, scooped up with injera. The flavor is hot, earthy, and faintly bitter from the berbere spice blend. Better the next day. Much better.

60 min285 kcal4 serves

🌱Vegan🌶️Spicy💪High protein

Mole Poblano (Mexican Chicken in Chocolate Chili Sauce) with chicken, ancho chiles and mexican chocolate — Mexico recipe

🇲🇽MexicoAdvanced

Meat Dishes

Mole Poblano (Mexican Chicken in Chocolate Chili Sauce)

Mole poblano is Mexico's most celebrated sauce — a deep, dark, layered blend of dried chiles, toasted nuts and seeds, dried fruit, spices, and a little Mexican chocolate, ladled over tender chicken. Born in the convents of Puebla, it's famously complex, with well over a dozen ingredients ground and simmered into a glossy, bittersweet-spicy sauce. It doesn't taste of chocolate; the cacao just deepens the whole into something rich and unforgettable.

150 min560 kcal6 serves

💪High protein🌶️Spicy🌾Gluten-free

Moqueca Baiana (Brazilian Fish and Shrimp Stew) with firm white fish, shrimp and coconut milk — Brazil recipe

🇧🇷BrazilMedium

Fish and Seafood Dishes

Moqueca Baiana (Brazilian Fish and Shrimp Stew)

Moqueca baiana is a Brazilian fish and shrimp stew from Bahia, simmered gently in coconut milk with tomatoes, peppers, onion, and lime, then finished with dendê — red palm oil that turns the sauce a deep orange and adds a nutty, faintly smoky depth found in no other stew. The recipe blends Indigenous, African, and Portuguese cooking, and it's built in layers rather than stirred, cooked on low heat so the fish stays in whole pieces. The fish and shrimp marinate in lime and garlic for 20–30 minutes first, which is not counted in the time. It's served hot over white rice, straight from the pot it was cooked in.

45 min530 kcal4 serves

💪High protein🌾Gluten-free

Moussaka with eggplants, minced lamb and tomato paste — Greece recipe

🇬🇷GreeceAdvanced

Meat Dishes

Moussaka

Moussaka is a Greek baked dish of three layers: roasted eggplant, a cinnamon-spiced lamb sauce reduced until thick, and a béchamel enriched with egg yolks that sets firm during baking so the slices hold. Moussaka in the form most people know — with that custard-like béchamel top — is an early-twentieth-century creation by chef Nikolaos Tselementes, who added a French béchamel to an older layered eggplant dish. The work is real but most of it is waiting: the sauce reducing, the eggplant roasting, the assembled dish baking and then resting. The rest time after baking is not optional.

135 min730 kcal6 serves

💪High protein

Mtsvadi (Georgian Pork Shashlik) with pork neck, onion and pomegranate juice — Georgia recipe

🇬🇪GeorgiaAdvanced

Meat Dishes

Mtsvadi (Georgian Pork Shashlik)

Mtsvadi is Georgian pork shashlik grilled over embers. In Kakheti it is made with no marinade at all — just pork and salt over grapevine embers; this recipe is the home version with a short marinade of onion, pomegranate juice, and khmeli suneli. You want a fatty cut — pork neck — then grapevine coals until the edges char and the center stays juicy. Marinate 2 hours, or overnight in the fridge. It comes off the skewer onto lavash, with pomegranate-dressed onion and pomegranate seeds.

85 min490 kcal4 serves

💪High protein

Nasi Lemak (Malaysian Coconut Rice) with coconut milk, pandan leaves and dried anchovies — Malaysia recipe

🇲🇾MalaysiaAdvanced

Breakfast and Brunch

Nasi Lemak (Malaysian Coconut Rice)

Nasi lemak is Malaysia's national dish — fragrant coconut rice cooked with pandan, ringed by a spicy-sweet sambal, crisp fried anchovies, roasted peanuts, cucumber, and a boiled egg. Each element plays a role: creamy rice, fiery sambal, salty crunch, cooling cucumber. Traditionally wrapped in banana leaf and eaten for breakfast at roadside stalls, it's a whole plate of contrasts built around one bowl of rich, aromatic rice.

60 min620 kcal4 serves

🌶️Spicy💪High protein🌾Gluten-free

Nigerian Beef Suya with beef sirloin, roasted peanuts and cayenne pepper — Nigeria recipe

🇳🇬NigeriaMedium

Meat Dishes

Nigerian Beef Suya

Suya is Nigerian street food at its most elemental: thinly sliced beef, threaded on skewers, coated in yaji — a dry spice mix built on ground roasted peanuts, cayenne, ginger, and paprika — then grilled over high heat until the edges char and the spice crust sets. It originated with the Hausa people of northern Nigeria and has become a national dish. The yaji goes on twice: once as a marinade before cooking, once as a dry finish sprinkled over the hot meat right off the grill. That second application is what separates suya from ordinary grilled meat. Serve with raw onion, tomato slices, and another pinch of yaji. Newspaper optional but traditional.

45 min320 kcal4 serves

🌾Gluten-free💪High protein🌶️Spicy

Nikujaga (Japanese Meat and Potato Stew) with beef, potato and onion — Japan recipe

🇯🇵JapanMedium

Meat Dishes

Nikujaga (Japanese Meat and Potato Stew)

Nikujaga (肉じゃが, also written nikujyaga, literally "meat and potatoes") is a Japanese home-style stew of thinly sliced beef, potatoes, onion and carrot simmered in a broth of dashi, soy sauce, mirin, sake and sugar. In western Japan it is usually made with beef, in eastern Japan more often with pork. You sauté the onion and meat first, simmer everything under a drop lid for about 15 minutes, then let the pot stand off the heat so the potatoes soak up the broth.

40 min370 kcal4 serves

💪High protein

Olivier Salad with potato, egg and chicken — Russia recipe

🇷🇺RussiaMedium

Salads

Olivier Salad

The Russian potato salad — boiled potato, carrot, egg, pickles, peas, and chicken in a mayonnaise dressing. Cut everything to the same small dice. Tastes better the next day.

50 min340 kcal6 serves

💪High protein🌾Gluten-free

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