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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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Fabada Asturiana with fabes de la granja, chorizo asturiano and morcilla asturiana — Spain recipe

🇪🇸SpainAdvanced

Soups

Fabada Asturiana

Fabada is the bean stew of Asturias, in northern Spain: large flat white beans called fabes de la granja cooked for hours with the compango, the set of cured pork that flavours the pot. The standard compango is chorizo, cured Asturian blood sausage, salt-cured pork shoulder and cured belly, and the broth thickens on its own from starch released by the beans rather than from any flour or puree. Records of fabes being grown in Asturias go back several centuries, though the dish in its present form is usually dated to the nineteenth century. Two rules separate a good pot from a broken one: the liquid must never reach a rolling boil, and the beans must not be stirred with a spoon. Add the overnight soak to the cooking time.

210 min780 kcal4 serves

💪High protein🌾Gluten-free

Fajitas with chicken, onion and lime — Mexico recipe

🇲🇽MexicoMedium

Meat Dishes

Fajitas

Strips of marinated meat seared at high heat with charred onions and peppers, served sizzling on a hot plate with warm tortillas. The smoky char on the vegetables and the caramelized edges on the meat make all the difference.

30 min570 kcal4 serves

⚡Quick🌶️Spicy💪High protein

Fall Veggie Hot Honey Bowl with sweet potatoes, Brussels sprouts and lean ground turkey — USA recipe

🇺🇸USAAdvanced

Meat Dishes

Fall Veggie Hot Honey Bowl

Roasted sweet potato and Brussels sprouts, ground turkey with warm autumn spices, cottage cheese, avocado, and a maple Dijon drizzle — or hot honey if you want to keep it simple. The Brussels sprouts are the key: roasted cut-side down at high heat, they caramelize at the edges and become nutty and faintly sweet.

40 min495 kcal4 serves

💪High protein🌾Gluten-free

Feijoada with black beans, carne seca and paio sausage — Brazil recipe

🇧🇷BrazilAdvanced

Meat Dishes

Feijoada

Feijoada is the black bean and pork stew eaten across Brazil, by restaurant custom on Saturdays (and in many places on Wednesdays too), as a full meal with rice, greens and orange on the side. Salt-cured and smoked pork cook slowly with black beans until the beans give up enough starch to turn the liquid into a dark, thick broth. The set of meats matters more than any seasoning: carne seca for salt and depth, smoked ribs for smoke, paio and calabresa for spice and fat. Origin stories tying it to slave quarters and discarded offcuts are widespread but historically contested, since bean and pork stews were already common in Portugal. Bean soaking and desalting the cured meat happen the day before.

240 min780 kcal6 serves

💪High protein🌾Gluten-free

Fish and Chips with white fish, potato and flour — UK recipe

🇬🇧UKMedium

Fish and Seafood Dishes

Fish and Chips

Fish and chips is the British takeaway staple of battered white fish, usually cod or haddock, served with thick-cut chips. The chips are fried twice — cooked through at a lower temperature, then crisped at a higher one — while the fish gets a single hot fry in a cold, barely-mixed beer batter.

60 min730 kcal4 serves

💪High protein

Foil Packet Fish with white fish fillets, cherry tomatoes and olive oil — USA recipe

🇺🇸USAMedium

Fish and Seafood Dishes

Foil Packet Fish

White fish fillets sealed in foil with cherry tomatoes, olives, capers, zucchini and lemon. Everything steams together in 15 minutes — on the grill or in the oven. Zero cleanup.

30 min270 kcal4 serves

💪High protein🌾Gluten-free⚡Quick

Forshmak with herring, apple and bread — Israel recipe

🇮🇱IsraelMedium

Appetizers and Sandwiches

Forshmak

Salt-cured herring ground with tart apples, butter, and a touch of onion into a creamy, pungent spread. A staple of Jewish cuisine that hits every note — briny, sweet, sharp — all at once on a piece of dark rye bread.

23 min530 kcal4 serves

⚡Quick💪High protein

Fraldinha with fraldinha, cassava flour and red onion — Brazil recipe

🇧🇷BrazilMedium

Meat Dishes

Fraldinha

Fraldinha is the Brazilian name for the bottom sirloin flap, a long flat muscle with coarse fibres and a loose grain that sits between the flank and the sirloin. It is one of the pillars of churrasco, cooked over charcoal with nothing on it but coarse salt, because the cut already carries enough fat and connective tissue to season itself. What makes or breaks it is not the fire but the knife: the grain is unusually visible and unusually coarse, and slicing along it instead of across it produces meat that no amount of chewing will get through. It is served with vinagrete and farofa, both of which are made while the coals come up to temperature.

45 min620 kcal4 serves

💪High protein🌾Gluten-free

Frango Piri-Piri (Portuguese Grilled Chicken) with whole chicken, piri piri chillies and lemon — Portugal recipe

🇵🇹PortugalMedium

Meat Dishes

Frango Piri-Piri (Portuguese Grilled Chicken)

Frango piri-piri is spatchcocked chicken grilled under a marinade of hot chillies, garlic and paprika. The backbone is cut out and the bird pressed flat, marinated for at least four hours, and glazed at the end with the portion of marinade that was boiled first.

60 min750 kcal4 serves

🌶️Spicy💪High protein🌾Gluten-free

French Onion Soup with onion, butter and beef broth — France recipe

🇫🇷FranceAdvanced

Soups

French Onion Soup

French Onion Soup is the epitome of French comfort and culinary elegance. Slowly caramelized onions in a rich beef broth, topped with toasted baguette and melted Gruyère cheese.

85 min325 kcal4 serves

💪High protein

Fried Calamari with squid and flour — Italy recipe

🇮🇹ItalyEasy

Fish and Seafood Dishes

Fried Calamari

Calamari fritti (fried calamari, fried squid) is an Italian seafood starter: squid rings and tentacles dusted in flour with a little fine semolina and deep-fried until pale gold. The squid cooks in under two minutes, so what matters is drying it well and keeping the oil at 180°C. Serve the moment it leaves the oil, with lemon.

25 min286 kcal4 serves

⚡Quick💪High protein

Fried Chicken with chicken, flour and buttermilk — USA recipe

🇺🇸USAMedium

Meat Dishes

Fried Chicken

A classic American dish that has become an icon of Southern cooking. Pieces of chicken on the bone, covered with a crispy, golden brown breading.

45 min225 kcal4 serves

🌶️Spicy💪High protein

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