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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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Russian Meat Blini with ground beef and pork, whole milk and plain flour — Russia recipe

🇷🇺RussiaAdvanced

Flour and Confectionery Products

Russian Meat Blini

Thin Russian crepes filled with pan-fried beef and pork mince, caramelized onion, and a little butter — then folded into envelopes and fried again until the outside is crisp. The double fry is non-negotiable. It is what separates a good blinchik from a great one. Serve with cold sour cream and nobody leaves the table early. Makes about 20 filled blini (3–4 per serving), with some plain crepes left over. Budget two hours; a second pan for the crepes saves about thirty minutes.

120 min822 kcal6 serves

💪High protein

Salmon Patties with salmon, egg and breadcrumbs — USA recipe

🇺🇸USAMedium

Fish and Seafood Dishes

Salmon Patties

Salmon patties (also called salmon cakes) are an American supper dish of finely chopped salmon, onion, garlic, egg and parsley, shaped into patties, breaded and pan-fried. This version uses fresh fillet instead of the canned salmon many recipes call for, and chills the patties for 30 minutes so they hold together. They come out crisp and golden outside and moist inside.

40 min400 kcal4 serves

💪High protein

Salmon Poke Bowl with salmon, short grain rice and avocado — USA recipe

🇺🇸USAMedium

Fish and Seafood Dishes

Salmon Poke Bowl

The Hawaiian classic: cubes of raw, sushi-grade salmon marinated in soy, sesame oil, and scallion, served cold over rice with avocado, edamame, cucumber, and sesame. Everything comes down to the fish — sashimi-grade salmon, cut clean and marinated briefly so it stays silky rather than curing into something firm.

25 min480 kcal2 serves

💪High protein⚡Quick

Salmon Rice Bowl with salmon, short grain rice and Kewpie mayonnaise — USA recipe

🇺🇸USAMedium

Fish and Seafood Dishes

Salmon Rice Bowl

The viral salmon rice bowl: flaked cooked salmon over warm short-grain rice, revived with an ice cube steamed under nori, then dressed with Kewpie mayo, soy, and sriracha and topped with avocado. It started as a way to turn leftover salmon into something better than the original, and it's become a lunch in its own right — savoury, creamy, and ready in minutes.

20 min520 kcal2 serves

💪High protein⚡Quick🌶️Spicy

Satsivi (Georgian Chicken in Walnut Sauce) with chicken, walnuts and onion — Georgia recipe

🇬🇪GeorgiaAdvanced

Meat Dishes

Satsivi (Georgian Chicken in Walnut Sauce)

Satsivi (also spelled satzivi, Georgian საცივი) is a Georgian cold dish: poached chicken or turkey in a sauce of ground walnuts, onion, garlic, and broth, spiced with blue fenugreek, marigold petals known as Imeretian saffron, coriander, and clove. The name comes from the Georgian word for cold, and the dish is served cold or just cool, because the sauce sets as it chills, so it is cooked a day ahead. It is a fixture of the Georgian New Year table.

120 min680 kcal6 serves

💪High protein🌾Gluten-free

Sauerkraut Shchi with beef, sauerkraut and potato — Russia recipe

🇷🇺RussiaAdvanced

Soups

Sauerkraut Shchi

The soul of Russian cuisine — a rich, dark soup made from braised sauerkraut and beef on the bone, slow-cooked for hours. Gets better overnight, develops incredible depth of flavor. The only soup that improves with freezing.

240 min350 kcal8 serves

🌾Gluten-free💪High protein

Sausage and Peppers with sausage, onion and garlic — USA recipe

🇺🇸USAMedium

Meat Dishes

Sausage and Peppers

Italian sausage links browned until the skin blisters, then simmered with bell peppers, onions and tomatoes until the sauce comes together. An Italian-American street fair classic that works as a sandwich, over pasta, or straight from the pan.

35 min420 kcal4 serves

💪High protein🌾Gluten-free🌶️Spicy

Schnitzel with pork loin cutlets, plain breadcrumbs and eggs — Germany recipe

🇩🇪GermanyMedium

Meat Dishes

Schnitzel

Thin pork or veal cutlets pounded to 3 to 4 mm, breaded with flour, egg, and breadcrumbs, and fried in hot fat until the crust is golden and crackling. The mark of a well-made schnitzel is a crust that has puffed slightly away from the meat and blisters with air pockets — this happens only when the breadcrumbs are not pressed in. The fat must be deep enough that the schnitzel floats rather than sits on the pan base. Serve immediately with a wedge of lemon. This is the Schweineschnitzel (pork) version; for Wiener Schnitzel, use veal.

30 min520 kcal4 serves

⚡Quick💪High protein

Sea Bass Baked in Paper with sea bass, lemon and tomato — France recipe

🇫🇷FranceMedium

Fish and Seafood Dishes

Sea Bass Baked in Paper

Paper-baked sea bass is a gourmet dish. Fresh sea bass is wrapped in parchment paper along with aromatic herbs, lemon and olive oil.

40 min275 kcal4 serves

🥑Keto💪High protein🌾Gluten-free

Shashlik with pork neck and onion — Russia recipe

🇷🇺RussiaMedium

Meat Dishes

Shashlik

A post-Soviet summer classic of fatty pork neck cut into cubes, marinated overnight with plenty of onion, lemon, and mineral water, then grilled on skewers over charcoal. The onion tenderises the meat while the coals give it a smoky char; it is served off the skewer with flatbread, pickled onion, and a spicy sauce. The meat needs at least 4 hours in the fridge, ideally a night, and the coals need time to burn down; neither is counted in the time.

45 min390 kcal6 serves

🌾Gluten-free💪High protein

Sheet Pan Chicken and Veggies with chicken, potatoes and broccoli — USA recipe

🇺🇸USAMedium

Meat Dishes

Sheet Pan Chicken and Veggies

Bone-in chicken thighs and mixed vegetables on one pan at 220°C. The chicken skins up, the vegetables caramelize, and nothing needs monitoring once it's in the oven. Around 35g of protein per serving.

45 min420 kcal4 serves

💪High protein🌾Gluten-free

Sheet-Pan Harissa Chicken with Garlic Yogurt with chicken, harissa and yogurt — Mediterranean recipe

🌊MediterraneanMedium

Meat Dishes

Sheet-Pan Harissa Chicken with Garlic Yogurt

One pan, one hour, a lot of flavor. Bone-in chicken thighs marinated in harissa, cumin, and olive oil roast at high heat alongside waxy potatoes and leeks, developing a spiced crust that stays crisp while the interior stays juicy. The garlic yogurt comes together in two minutes while the chicken is in the oven — cold, garlicky, slightly sharp, the exact counterpoint to the hot, smoky chicken. A handful of peppery rocket and fresh dill over the top before serving keeps the whole thing from being heavy. This is mid-week food that tastes like you planned it.

60 min520 kcal4 serves

🌾Gluten-free💪High protein🌶️Spicy

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