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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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Branzino al Sale (Italian Salt-Crusted Whole Sea Bass) with whole branzino, coarse sea salt and egg whites — Italy recipe

🇮🇹ItalyMedium

Fish and Seafood Dishes

Branzino al Sale (Italian Salt-Crusted Whole Sea Bass)

Branzino al sale is the classic Italian salt-crusted sea bass — a whole fish buried under coarse sea salt mixed with egg whites, baked at 200°C for 30 minutes, then cracked open at the table. The salt forms a hard dome that turns the oven into a sealed steam chamber: the fish cooks in its own moisture and the aromas of lemon, thyme, and rosemary. Despite the dramatic amount of salt, the flesh emerges perfectly seasoned, never salty — the skin and scales keep the salt out. Restaurant-style Mediterranean seafood in its simplest form: high-protein, gluten-free, keto-friendly, and entirely hands-off once in the oven. Active work 10 minutes, bake 30 minutes. Serves 4 from two 700 g fish.

40 min220 kcal4 serves

💪High protein🌾Gluten-free🥑Keto

Bratwurst with fresh bratwurst, German lager and onion — Germany recipe

🇩🇪GermanyMedium

Meat Dishes

Bratwurst

Fresh pork sausages grilled or pan-fried until the skin is deeply browned and the fat inside sizzles. The method here is the American beer brat from Wisconsin: simmer briefly in beer with onions first, then finish on a hot grill or cast-iron pan to build color and crispness. The beer bath cooks the sausages through gently and infuses flavor without the risk of splitting or drying out. Serve with German mustard, sauerkraut, and crusty bread. Bratwurst is street food, tavern food, market food — always eaten immediately, always hot.

25 min420 kcal4 serves

⚡Quick💪High protein

Breakfast Burrito with eggs, flour tortillas and potatoes — USA recipe

🇺🇸USAMedium

Breakfast and Brunch

Breakfast Burrito

Soft scrambled eggs, browned sausage, crispy potatoes, cheddar cheese, and salsa rolled into a flour tortilla and toasted in a pan until the outside crisps up. The technique is the same every time: cook the potatoes, then the sausage, and scramble the eggs in the fat the sausage leaves behind — it makes the eggs noticeably better. Assemble with restraint, not ambition. Overfilling is the main reason breakfast burritos fall apart. This recipe makes four solid, properly tight burritos and scales up cleanly for meal prep.

35 min800 kcal4 serves

💪High protein

Breakfast Sandwich (Bacon, Egg & Cheese) with eggs, bacon and cheese — USA recipe

🇺🇸USAEasy

Breakfast and Brunch

Breakfast Sandwich (Bacon, Egg & Cheese)

Crispy bacon, a folded egg with melted cheese, and toasted bread. The BEC — bacon, egg, and cheese — is New York's unofficial breakfast, sold at delis, bodegas, and carts across the city since at least the 1970s. What makes the bodega version different from a homemade one is the egg technique: not scrambled, not fried flat, but cooked like a loose omelette, folded into a compact rectangle that fits the bread and keeps everything together. The cheese melts into the egg rather than sitting on top. Everything stays in the sandwich when you eat it. That is the detail that matters.

15 min620 kcal2 serves

💪High protein⚡Quick🌶️Spicy

Brown Sugar Salmon with salmon fillets, brown sugar and soy sauce — USA recipe

🇺🇸USAMedium

Fish and Seafood Dishes

Brown Sugar Salmon

Salmon fillets baked with a brown sugar, smoked paprika and garlic rub that caramelizes in the oven into a sweet, smoky glaze. One of the easiest weeknight fish recipes — done in under 20 minutes.

20 min310 kcal4 serves

💪High protein⚡Quick

Buffalo Chicken Dip with shredded cooked chicken, full fat cream cheese and Frank's RedHot or hot cayenne sauce — USA recipe

🇺🇸USAMedium

Sauces and Dips

Buffalo Chicken Dip

Buffalo chicken dip is everything a chicken wing delivers — hot sauce, butter richness, cooling dairy, sharp cheese — in a scoopable baked format that works for a crowd without the mess. Rotisserie chicken goes in shredded, cream cheese and ranch hold it together, cheddar seals the top, and the oven does the rest. Ready in 35 minutes. Scales easily. Disappears faster than you expect.

35 min290 kcal8 serves

💪High protein🌶️Spicy🌾Gluten-free

Buffalo Wings with chicken, butter and hot sauce — USA recipe

🇺🇸USAMedium

Appetizers and Sandwiches

Buffalo Wings

Crispy oven-baked chicken wings tossed in a fiery, tangy Buffalo sauce made with hot sauce and butter. Served with cool blue cheese dip and celery sticks — the definitive American bar snack.

50 min480 kcal4 serves

🌶️Spicy🥑Keto💪High protein

Bún Bò Huế (Spicy Vietnamese Beef and Lemongrass Noodle Soup) with beef shank, lemongrass and mắm ruốc huế — Vietnam recipe

🇻🇳VietnamAdvanced

Soups

Bún Bò Huế (Spicy Vietnamese Beef and Lemongrass Noodle Soup)

Bún bò Huế is a fiery red Vietnamese noodle soup from the central city of Huế, the former imperial capital. The broth is built on a long simmer of beef shank, pork ribs, beef bones, lemongrass, charred aromatics, and pineapple, then finished with mắm ruốc (Huế-style fermented shrimp paste) and a separate annatto-lemongrass sate sauce that gives the soup its signature crimson colour and heat. Thick round rice noodles, sliced beef shank, and herbs (Thai basil, Vietnamese coriander, mung bean sprouts, banana blossom) finish the bowl. Compared to phở, bún bò Huế is bolder, spicier, and more aromatic — phở's louder cousin from central Vietnam. Active work 30 minutes, simmer 3.5 hours. Makes 8 generous bowls.

240 min800 kcal8 serves

💪High protein🌶️Spicy🌾Gluten-free

Bún Chả with ground pork, pork belly and fish sauce — Vietnam recipe

🇻🇳VietnamAdvanced

Meat Dishes

Bún Chả

Hanoi's most iconic street-food dish: smoky grilled pork patties (chả băm) and caramelized pork belly slices (chả miếng) submerged in a warm, sweet-sour dipping broth, served alongside cool rice vermicelli, pickled carrot and daikon, and a heap of fresh Vietnamese herbs. The components arrive separately and each diner builds their own bite — a tangle of noodles and herbs dipped into the broth with a piece of pork and pickle, all in one mouthful. Gained international fame when Barack Obama and Anthony Bourdain ate it at a Hanoi street stall in 2016. The version that gained that fame is a Hanoi recipe, distinct from the southern bún thịt nướng: no lemongrass in the pork, the sauce served warm not cold, patties alongside sliced belly.

60 min480 kcal4 serves

💪High protein

Burger Bowl with ground beef, cheddar and dill pickles — USA recipe

🇺🇸USAMedium

Salads

Burger Bowl

A cheeseburger with the bun swapped for a bed of crisp lettuce: seasoned ground beef with the cheddar melted right in, piled over romaine with tomato, red onion, and pickles, then drizzled with a tangy special sauce. All the flavour of a fast-food burger, none of the heaviness, and on the table faster than grilling patties.

20 min550 kcal2 serves

💪High protein⚡Quick🌾Gluten-free

Butter Chicken with chicken thighs, yogurt and Kashmiri chilli powder — India recipe

🇮🇳IndiaAdvanced

Meat Dishes

Butter Chicken

Murgh makhani — yogurt-marinated chicken thighs seared until charred at the edges, then finished in a silky tomato-and-cashew sauce with butter, cream, and kasuri methi. The dish came out of Moti Mahal restaurant in Delhi in the 1950s, apparently by accident: leftover tandoori chicken dropped into a pot of spiced tomato gravy with butter. That origin story is either true or a very good myth, but the result is real. The sauce needs to be blended smooth, the chicken needs actual char on it, and the kasuri methi at the end is not optional if you want the flavor to land.

60 min520 kcal4 serves

🌾Gluten-free🌶️Spicy💪High protein

Cabbage and White Bean Soup with cabbage, cannellini beans and carrots — USA recipe

🇺🇸USAAdvanced

Soups

Cabbage and White Bean Soup

Green cabbage and cannellini beans in a tomato-herb broth with carrots and celery. The beans break down slightly as they cook, thickening the broth from the inside. About 12g of fiber per serving. Inexpensive, keeps all week.

40 min260 kcal6 serves

🌾Gluten-free💪High protein🥑Keto

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