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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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Baked Pork Chops with bone in pork chops, garlic cloves and brown sugar — USA recipe

🇺🇸USAMedium

Meat Dishes

Baked Pork Chops

Bone-in pork chops rubbed with smoked paprika, garlic and a touch of brown sugar, then roasted at high heat until the edges caramelize and the inside stays juicy. Ready in 30 minutes — the resting step at the end is non-negotiable.

30 min320 kcal4 serves

⚡Quick💪High protein🌾Gluten-free

Baked Salmon with salmon, butter and lemon — USA recipe

🇺🇸USAMedium

Fish and Seafood Dishes

Baked Salmon

Skin-on salmon fillets brushed with garlic butter, Dijon mustard and a touch of brown sugar, baked at moderate heat until the center is just barely opaque. Done in 25 minutes and nearly impossible to get wrong if you watch the temperature.

25 min410 kcal4 serves

⚡Quick💪High protein🌾Gluten-free

Baked Ziti with ziti, ricotta and mozzarella — USA recipe

🇺🇸USAAdvanced

Cereal and Pasta Dishes

Baked Ziti

Baked Ziti is a popular American dish of Italian origin — a casserole of tubular pasta, tomato sauce with meat and several types of cheese. Hearty and perfect for family dinners or large groups.

90 min650 kcal4 serves

💪High protein

Baked Zucchini Fries with zucchini, parmesan and breadcrumbs — USA recipe

🇺🇸USAEasy

Vegetable and Mushroom Dishes

Baked Zucchini Fries

An easy and delicious American appetizer. Zucchini slices covered with a crispy breading of panko breadcrumbs and Parmesan, baked in the oven until golden.

30 min180 kcal4 serves

🌿Vegetarian⚡Quick💪High protein

Bang Bang Shrimp with shrimp, panko and mayonnaise — USA recipe

🇺🇸USAAdvanced

Fish and Seafood Dishes

Bang Bang Shrimp

Crunchy panko-coated shrimp under a creamy, spicy sauce of mayonnaise, sweet chili and sriracha, a popular American appetizer. This version is cooked in the air fryer with a fraction of the usual oil: 8 minutes per batch for a shatteringly crisp coating, then the sauce goes on right before serving. With breading and two batches it takes about 30 minutes.

30 min320 kcal4 serves

⚡Quick💪High protein🌶️Spicy

Bánh Mì with pork, baguette and daikon — Vietnam recipe

🇻🇳VietnamAdvanced

Appetizers and Sandwiches

Bánh Mì

Bánh mì (banh mi, bánh mỳ, バインミー, 越南法包) is a Vietnamese sandwich: a crisp baguette filled with fried pork, quick-pickled carrot and daikon (đồ chua), cucumber, cilantro and chili sauce. The pork is sliced thin and marinated with lemongrass and shallot, as for thịt nướng (grilled pork), then seared in a hot pan instead of over charcoal. Active work takes about 35 minutes, and the pickles stand for 30 minutes while you prepare the pork.

35 min640 kcal2 serves

💪High protein🌶️Spicy

BBQ Baby Back Ribs (2-2-1 Method) with baby back ribs, brown sugar and smoked paprika — USA recipe

🇺🇸USAAdvanced

Meat Dishes

BBQ Baby Back Ribs (2-2-1 Method)

Baby back ribs are the most tender and lean rack cut in American barbecue — they come from where the pork loin meets the spine, producing shorter, curved bones with a generous layer of back loin meat. The 2-2-1 method — a modification of the classic 3-2-1 for the smaller baby back rack — divides the cook into three stages: 2 hours of open smoking to build bark and absorb smoke, 2 hours wrapped tightly in foil with butter, honey, and apple juice to braise the collagen into gelatin until the meat pulls cleanly from the bone, and 1 final hour unwrapped to set the BBQ sauce glaze into a lacquered, sticky finish. Temperature is 225°F (107°C) throughout. The result is ribs where the meat pulls cleanly from the bone with a gentle tug, carrying a deep smoke ring, complex bark, and the sweet-savory caramelized BBQ glaze. The rubbed racks rest for 30 minutes before cooking (or overnight in the fridge); that wait is not counted in the cooking time.

320 min730 kcal4 serves

🌾Gluten-free🌶️Spicy💪High protein

BBQ Pulled Pork with pork shoulder, apple cider vinegar and BBQ sauce — USA recipe

🇺🇸USAAdvanced

Meat Dishes

BBQ Pulled Pork

Southern-style slow-roasted pork shoulder, rubbed with a smoky spice blend and cooked low and slow until it falls apart into tender, juicy strands. Served on brioche buns with homemade coleslaw. Count on about 30 minutes of hands-on work and 4–5 hours in the oven; the rub needs an overnight rest in the fridge, and the meat an hour at room temperature before roasting and 30 minutes under foil after.

300 min650 kcal8 serves

🌶️Spicy💪High protein

Beef and Broccoli Stir-Fry with beef, broccoli and garlic — USA recipe

🇺🇸USAMedium

Meat Dishes

Beef and Broccoli Stir-Fry

Thinly sliced flank steak velveted in cornstarch, seared at screaming-hot heat, then combined with crisp broccoli in a glossy oyster-soy brown sauce. The most popular Chinese-American stir-fry — ready in 30 minutes and better than takeout if you follow the technique.

30 min390 kcal4 serves

⚡Quick💪High protein

Beef and Vegetable Soup with beef, potato and carrot — USA recipe

🇺🇸USAAdvanced

Soups

Beef and Vegetable Soup

Cheap, tough beef cuts braised low and slow in broth with root vegetables until the meat is tender enough to break with a spoon. The collagen from those cuts dissolves into the broth over time and makes it thick and glossy. Expensive steaks make thin, bland soup.

120 min380 kcal6 serves

💪High protein

Beef Bourguignon with beef, red wine and mushroom — France recipe

🇫🇷FranceAdvanced

Meat Dishes

Beef Bourguignon

Tender pieces of beef stewed in red wine with vegetables, mushrooms and aromatic herbs. A classic of slow cooking that creates a unique taste and aroma.

165 min600 kcal4 serves

💪High protein

Beef Bulgogi with beef, garlic and ginger — Korea recipe

🇰🇷KoreaMedium

Meat Dishes

Beef Bulgogi

Korea's most beloved BBQ dish — paper-thin slices of ribeye marinated in soy sauce, sesame oil, sugar, garlic, and ginger, then seared on a blazing hot pan until caramelized at the edges. Sweet, savory, smoky, and intensely flavorful. Serve with rice, lettuce leaves, and kimchi.

25 min280 kcal2 serves

💪High protein⚡Quick🥑Keto

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