DAY90 day90.app

EAT CLEAN

CLEAN FOOD YOU'LL ACTUALLY CRAVE

160 recipes for people who own one pan. Every one uses 8 ingredients or fewer from any normal supermarket, most take under 25 minutes, and the protein comes first. Tick the "ate clean" box in Day90 without eating like it's a punishment.

Nutrition values are estimates per serving.

Fast mornings — high-protein recipes

FAST MORNINGS

Breakfast in under 10 minutes. All 20 →

Banana Peanut Butter Oats — high-protein recipe with 22g protein

Banana Peanut Butter Oats

Tastes like dessert, holds you until lunch.

22g protein · 480 kcal · 6 min

Berry Crunch Yogurt Bowl — high-protein recipe with 28g protein

Berry Crunch Yogurt Bowl

Cold, sweet and done in three minutes.

28g protein · 320 kcal · 3 min

Cottage Cheese Honey Toast — high-protein recipe with 21g protein

Cottage Cheese Honey Toast

Sweet toast with 20 grams of protein hiding in it.

21g protein · 310 kcal · 5 min

Scrambled Egg Wrap — high-protein recipe with 27g protein

Scrambled Egg Wrap

A hot breakfast you can hold in one hand.

27g protein · 420 kcal · 8 min

Full Breakfast Shake — high-protein recipe with 38g protein

Full Breakfast Shake

Breakfast in 90 seconds, drink it on the way.

38g protein · 520 kcal · 2 min

Apple Pie Overnight Oats — high-protein recipe with 24g protein

Apple Pie Overnight Oats

Make it tonight, grab it tomorrow. Tastes like cake.

24g protein · 410 kcal · 5 min

Turkey Egg Breakfast Sandwich — high-protein recipe with 32g protein

Turkey Egg Breakfast Sandwich

The drive-through sandwich, but it works for you.

32g protein · 430 kcal · 9 min

Savory Cottage Cheese Bowl — high-protein recipe with 30g protein

Savory Cottage Cheese Bowl

No cooking. Salty, creamy, and 30 grams of protein.

30g protein · 260 kcal · 4 min

Microwave Egg Cup — high-protein recipe with 22g protein

Microwave Egg Cup

Two minutes, one mug, zero pans to wash.

22g protein · 250 kcal · 3 min

Strawberry Peanut Butter Toast — high-protein recipe with 14g protein

Strawberry Peanut Butter Toast

PB and jam energy, without the jam sugar.

14g protein · 340 kcal · 4 min

Chocolate Overnight Oats — high-protein recipe with 29g protein

Chocolate Overnight Oats

Wake up to chocolate that counts as breakfast.

29g protein · 430 kcal · 5 min

Protein French Toast — high-protein recipe with 26g protein

Protein French Toast

Weekend French toast with weekday numbers.

26g protein · 390 kcal · 10 min

5-Minute Breakfast Burrito — high-protein recipe with 30g protein

5-Minute Breakfast Burrito

Eggs, beans and cheese rolled into a one-hand breakfast.

30g protein · 480 kcal · 8 min

Blueberry Mug Muffin — high-protein recipe with 16g protein

Blueberry Mug Muffin

A warm blueberry muffin in two minutes, no oven.

16g protein · 300 kcal · 4 min

Eggs and Spinach on Toast — high-protein recipe with 24g protein

Eggs and Spinach on Toast

Looks fancy, takes eight minutes, one pan.

24g protein · 340 kcal · 8 min

Cottage Cheese Scramble — high-protein recipe with 33g protein

Cottage Cheese Scramble

The creamiest scrambled eggs you've made, secretly high-protein.

33g protein · 330 kcal · 7 min

Banana Split Yogurt Bowl — high-protein recipe with 25g protein

Banana Split Yogurt Bowl

A banana split you can eat before work.

25g protein · 380 kcal · 4 min

Cinnamon Roll Oatmeal — high-protein recipe with 21g protein

Cinnamon Roll Oatmeal

Tastes like the mall bakery, fuels like oats.

21g protein · 420 kcal · 7 min

Turkey Tomato Breakfast Melt — high-protein recipe with 27g protein

Turkey Tomato Breakfast Melt

A hot savory start when sweet breakfast gets old.

27g protein · 350 kcal · 8 min

Iced Coffee Protein Shake — high-protein recipe with 27g protein

Iced Coffee Protein Shake

Your morning coffee and your protein in one glass.

27g protein · 220 kcal · 3 min

Lunch that holds — high-protein recipes

LUNCH THAT HOLDS

Portable lunches that keep you full through the afternoon. All 20 →

Chicken Corn Salsa Bowl — high-protein recipe with 42g protein

Chicken Corn Salsa Bowl

The burrito bowl you'd pay 12 bucks for.

42g protein · 520 kcal · 20 min

Tuna Sweetcorn Wrap — high-protein recipe with 34g protein

Tuna Sweetcorn Wrap

Four ingredients, no stove, done in five.

34g protein · 390 kcal · 5 min

Turkey Cheddar Apple Sandwich — high-protein recipe with 28g protein

Turkey Cheddar Apple Sandwich

Sweet, salty, crunchy — assembly only.

28g protein · 440 kcal · 5 min

Chicken Caesar-ish Wrap — high-protein recipe with 40g protein

Chicken Caesar-ish Wrap

The wrap everyone orders, rebuilt with yogurt.

40g protein · 470 kcal · 15 min

Protein Egg Salad Sandwich — high-protein recipe with 26g protein

Protein Egg Salad Sandwich

Deli-style egg salad with double the protein, half the mayo.

26g protein · 420 kcal · 14 min

Cold Tuna Pasta Salad — high-protein recipe with 36g protein

Cold Tuna Pasta Salad

Pasta for lunch that eats better cold than hot.

36g protein · 540 kcal · 15 min

Crispy Chicken Quesadilla — high-protein recipe with 45g protein

Crispy Chicken Quesadilla

Crunchy outside, melted inside, 15 minutes flat.

45g protein · 580 kcal · 15 min

Warm Lentil Tomato Bowl — high-protein recipe with 25g protein

Warm Lentil Tomato Bowl

Meat-free, ten minutes, still 25 grams of protein.

25g protein · 430 kcal · 10 min

White Bean Tuna Salad — high-protein recipe with 38g protein

White Bean Tuna Salad

The no-cook lunch that still counts as cooking.

38g protein · 420 kcal · 7 min

Peanut Chicken Wrap — high-protein recipe with 44g protein

Peanut Chicken Wrap

Takeout satay flavor from four pantry staples.

44g protein · 560 kcal · 15 min

Caprese Chicken Sandwich — high-protein recipe with 42g protein

Caprese Chicken Sandwich

Chicken, tomato and melted cheese pretending to be Italy.

42g protein · 510 kcal · 15 min

Turkey Club Wrap — high-protein recipe with 32g protein

Turkey Club Wrap

The deli club, rolled tight enough to travel.

32g protein · 420 kcal · 7 min

Taco Tuesday Rice Box — high-protein recipe with 40g protein

Taco Tuesday Rice Box

Taco flavor in a box that survives the office fridge.

40g protein · 540 kcal · 20 min

Lemony Shrimp Rice Bowl — high-protein recipe with 36g protein

Lemony Shrimp Rice Bowl

Bright, fresh and better than the salad bar.

36g protein · 440 kcal · 15 min

Bean and Corn Lunch Jar — high-protein recipe with 22g protein

Bean and Corn Lunch Jar

Shake the jar, lunch is ready. Zero cooking.

22g protein · 410 kcal · 6 min

Honey Mustard Chicken Wrap — high-protein recipe with 41g protein

Honey Mustard Chicken Wrap

Sweet-sharp chicken in a wrap that beats the sandwich shop.

41g protein · 490 kcal · 15 min

The Cottage Power Box — high-protein recipe with 35g protein

The Cottage Power Box

Assembly-line lunch: no stove, 35 grams of protein.

35g protein · 430 kcal · 10 min

Quick Beef Rice Cup — high-protein recipe with 43g protein

Quick Beef Rice Cup

Fifteen minutes Sunday, ninety seconds at the office microwave.

43g protein · 560 kcal · 18 min

Greek-ish Chicken Salad Box — high-protein recipe with 40g protein

Greek-ish Chicken Salad Box

Crunchy, garlicky and holds until 2pm without going sad.

40g protein · 420 kcal · 16 min

Curried Chicken Salad Sandwich — high-protein recipe with 38g protein

Curried Chicken Salad Sandwich

Leftover chicken becomes the best sandwich in the fridge.

38g protein · 480 kcal · 10 min

Dinner — high-protein recipes

DINNER

Real dinners in 25 minutes or less. All 20 →

One-Pan Chicken Fajita Skillet — high-protein recipe with 46g protein

One-Pan Chicken Fajita Skillet

Everything in one pan, tastes like Friday night.

46g protein · 540 kcal · 22 min

Creamy Tomato Chicken Pasta — high-protein recipe with 48g protein

Creamy Tomato Chicken Pasta

Creamy pasta with no cream — the yogurt trick.

48g protein · 620 kcal · 25 min

Beef Rice Bowl, Fried Egg — high-protein recipe with 50g protein

Beef Rice Bowl, Fried Egg

The bowl that makes you forget takeout exists.

50g protein · 680 kcal · 20 min

Garlic Butter Shrimp Pasta — high-protein recipe with 38g protein

Garlic Butter Shrimp Pasta

Date-night pasta on a Tuesday, 18 minutes.

38g protein · 560 kcal · 18 min

Crispy Salmon and Potatoes — high-protein recipe with 42g protein

Crispy Salmon and Potatoes

Restaurant plate, one pan and a microwave.

42g protein · 610 kcal · 22 min

One-Pot Turkey Chili Mac — high-protein recipe with 52g protein

One-Pot Turkey Chili Mac

Chili and mac and cheese had a healthy kid.

52g protein · 650 kcal · 25 min

Better Chicken Fried Rice — high-protein recipe with 44g protein

Better Chicken Fried Rice

Day-old rice plus a hot pan beats delivery.

44g protein · 580 kcal · 15 min

Cheeseburger Potato Skillet — high-protein recipe with 48g protein

Cheeseburger Potato Skillet

A cheeseburger and fries, rebuilt in one pan.

48g protein · 640 kcal · 25 min

Smoky Three-Can Chili — high-protein recipe with 24g protein

Smoky Three-Can Chili

Three cans, one onion, tastes like it simmered all day.

24g protein · 420 kcal · 20 min

Honey Mustard Chicken Plate — high-protein recipe with 46g protein

Honey Mustard Chicken Plate

Sticky, sweet, sharp — with smashed crispy potatoes.

46g protein · 590 kcal · 25 min

Crispy Chicken Tacos — high-protein recipe with 44g protein

Crispy Chicken Tacos

Taco night on a Tuesday, no box kit needed.

44g protein · 560 kcal · 20 min

Light Beef Stroganoff — high-protein recipe with 46g protein

Light Beef Stroganoff

The creamy classic, rebuilt with yogurt and no regret.

46g protein · 580 kcal · 25 min

Garlic Butter Steak Bites — high-protein recipe with 50g protein

Garlic Butter Steak Bites

Steakhouse bites and crispy potatoes in one pan.

50g protein · 640 kcal · 25 min

Chicken Broccoli Alfredo — high-protein recipe with 52g protein

Chicken Broccoli Alfredo

Creamy alfredo from cottage cheese — nobody will know.

52g protein · 610 kcal · 22 min

Sweet Chili Chicken Rice — high-protein recipe with 45g protein

Sweet Chili Chicken Rice

Sticky sweet-heat chicken that beats the takeout box.

45g protein · 570 kcal · 20 min

Tuna Pasta Bake — high-protein recipe with 48g protein

Tuna Pasta Bake

The cheesy bake your gran made, with better numbers.

48g protein · 620 kcal · 25 min

Weeknight Shakshuka — high-protein recipe with 26g protein

Weeknight Shakshuka

Eggs poached in spicy tomato — bread mandatory.

26g protein · 420 kcal · 20 min

Garlic Chicken Noodle Stir-Fry — high-protein recipe with 46g protein

Garlic Chicken Noodle Stir-Fry

Spaghetti pretends to be noodles. It works.

46g protein · 600 kcal · 18 min

Shrimp Fried Rice — high-protein recipe with 38g protein

Shrimp Fried Rice

Better than delivery, on the table before the app opens.

38g protein · 520 kcal · 14 min

One-Pot Chicken and Rice — high-protein recipe with 47g protein

One-Pot Chicken and Rice

Everything in one pot, walk away, come back to dinner.

47g protein · 590 kcal · 25 min

After training — high-protein recipes

AFTER TRAINING

Protein-led plates for right after the gym. All 20 →

Double Chicken Burrito Bowl — high-protein recipe with 58g protein

Double Chicken Burrito Bowl

The post-gym order, made bigger and cheaper at home.

58g protein · 680 kcal · 20 min

Soy Glazed Beef Bowl — high-protein recipe with 52g protein

Soy Glazed Beef Bowl

Sticky beef over rice, ready before your shake wears off.

52g protein · 640 kcal · 18 min

The Big Turkey Omelet — high-protein recipe with 48g protein

The Big Turkey Omelet

Four eggs, folded around turkey and cheese. Gym food.

48g protein · 520 kcal · 12 min

Double Tuna Melt — high-protein recipe with 54g protein

Double Tuna Melt

Two cans, crispy bread, molten top. 50 grams of protein.

54g protein · 560 kcal · 12 min

Chicken Parm Skillet — high-protein recipe with 56g protein

Chicken Parm Skillet

Crispy-ish chicken, tomato sauce, melted cheese — no breading needed.

56g protein · 640 kcal · 22 min

10-Minute Shrimp Stir-Fry — high-protein recipe with 42g protein

10-Minute Shrimp Stir-Fry

Frozen shrimp to full plate in ten minutes.

42g protein · 510 kcal · 10 min

Yogurt Chicken Gyros Wraps — high-protein recipe with 50g protein

Yogurt Chicken Gyros Wraps

Two garlicky wraps that taste like the kebab shop.

50g protein · 620 kcal · 20 min

The Big Beef Bean Burrito — high-protein recipe with 55g protein

The Big Beef Bean Burrito

One burrito the size of your forearm.

55g protein · 720 kcal · 18 min

Hot Honey Salmon Bowl — high-protein recipe with 44g protein

Hot Honey Salmon Bowl

Sweet heat on crispy salmon. Feels illegal, isn't.

44g protein · 600 kcal · 18 min

The 50-Gram Rebuild Shake — high-protein recipe with 52g protein

The 50-Gram Rebuild Shake

When you can't be bothered to cook after the gym.

52g protein · 610 kcal · 3 min

Steak, Eggs and Potatoes — high-protein recipe with 55g protein

Steak, Eggs and Potatoes

The oldest gym meal there is, done in 25.

55g protein · 680 kcal · 25 min

Buffalo Chicken Wraps — high-protein recipe with 52g protein

Buffalo Chicken Wraps

Hot-sauce chicken with cool yogurt — two wraps, no leftovers.

52g protein · 600 kcal · 18 min

Protein Mac and Cheese — high-protein recipe with 50g protein

Protein Mac and Cheese

Blended cottage cheese makes mac that hits 50 grams.

50g protein · 640 kcal · 20 min

Turkey Rice Skillet — high-protein recipe with 45g protein

Turkey Rice Skillet

One skillet, no thinking, 45 grams of protein.

45g protein · 560 kcal · 18 min

Tuna Rice Power Bowl — high-protein recipe with 52g protein

Tuna Rice Power Bowl

Two cans, hot rice, spicy mayo vibes from yogurt.

52g protein · 540 kcal · 12 min

Double Bean Quesadillas — high-protein recipe with 42g protein

Double Bean Quesadillas

Two crispy quesadillas that refill everything the gym took.

42g protein · 650 kcal · 16 min

Honey Garlic Chicken Thighs — high-protein recipe with 48g protein

Honey Garlic Chicken Thighs

Thighs stay juicy no matter what you do to them.

48g protein · 650 kcal · 25 min

Eggs and Beans on Toast — high-protein recipe with 34g protein

Eggs and Beans on Toast

The five-minute plate lifters have eaten for decades.

34g protein · 520 kcal · 10 min

Grilled Chicken Sub — high-protein recipe with 54g protein

Grilled Chicken Sub

A footlong's worth of protein without the mystery sauce.

54g protein · 620 kcal · 18 min

Peanut Chicken Noodles — high-protein recipe with 50g protein

Peanut Chicken Noodles

Takeout-dark peanut noodles, 20 minutes, no delivery fee.

50g protein · 660 kcal · 20 min

Cut hunger — high-protein recipes

CUT HUNGER

High-volume plates under 450 calories. All 20 →

Giant Chicken Vegetable Soup — high-protein recipe with 38g protein

Giant Chicken Vegetable Soup

A massive bowl that eats like a meal, not a starter.

38g protein · 340 kcal · 25 min

The Giant Veggie Omelet — high-protein recipe with 30g protein

The Giant Veggie Omelet

Covers the whole pan and most of your hunger.

30g protein · 350 kcal · 12 min

Garlic Shrimp Veggie Pan — high-protein recipe with 40g protein

Garlic Shrimp Veggie Pan

A mountain of food for under 400 calories.

40g protein · 380 kcal · 14 min

The Huge Tuna Plate — high-protein recipe with 42g protein

The Huge Tuna Plate

No cooking, maximum volume, evening-proof.

42g protein · 390 kcal · 8 min

Cottage Cheese Snack Plate — high-protein recipe with 32g protein

Cottage Cheese Snack Plate

The 9pm plate that saves the day's numbers.

32g protein · 330 kcal · 6 min

Warm Honey Mustard Chicken Salad — high-protein recipe with 45g protein

Warm Honey Mustard Chicken Salad

A salad with enough chicken to call itself dinner.

45g protein · 420 kcal · 16 min

Smoky Lentil Soup — high-protein recipe with 26g protein

Smoky Lentil Soup

Canned lentils, twenty minutes, keeps you full for four hours.

26g protein · 360 kcal · 20 min

Light Veggie Egg Fried Rice — high-protein recipe with 24g protein

Light Veggie Egg Fried Rice

Half rice, double vegetables — same takeout taste.

24g protein · 410 kcal · 14 min

Turkey Taco Salad Bowl — high-protein recipe with 44g protein

Turkey Taco Salad Bowl

Everything you like about tacos, minus half the shell.

44g protein · 440 kcal · 15 min

Loaded Cottage Baked Potato — high-protein recipe with 28g protein

Loaded Cottage Baked Potato

A loaded potato where the loading works for you.

28g protein · 400 kcal · 12 min

Beef and Cabbage Stir-Fry — high-protein recipe with 42g protein

Beef and Cabbage Stir-Fry

Half a cabbage disappears into this. So does your hunger.

42g protein · 430 kcal · 18 min

Chicken Noodle Soup — high-protein recipe with 36g protein

Chicken Noodle Soup

A giant pot of the classic, light enough for a cut.

36g protein · 380 kcal · 25 min

Tuna Stuffed Peppers — high-protein recipe with 36g protein

Tuna Stuffed Peppers

Cold, crunchy, creamy — and the plate is mostly pepper.

36g protein · 320 kcal · 10 min

Cauliflower Rice Chicken Bowl — high-protein recipe with 45g protein

Cauliflower Rice Chicken Bowl

A full bowl where the rice costs almost nothing.

45g protein · 390 kcal · 16 min

Shrimp Lettuce Wraps — high-protein recipe with 38g protein

Shrimp Lettuce Wraps

Crunchy lettuce cups you can eat a mountain of.

38g protein · 300 kcal · 12 min

Ranch-ish Chicken and Veg Plate — high-protein recipe with 44g protein

Ranch-ish Chicken and Veg Plate

Dip everything in yogurt ranch. Even the chicken.

44g protein · 380 kcal · 18 min

Mushroom Chicken Skillet — high-protein recipe with 48g protein

Mushroom Chicken Skillet

A creamy pan of chicken and mushrooms under 450.

48g protein · 430 kcal · 20 min

White Bean Tomato Soup — high-protein recipe with 22g protein

White Bean Tomato Soup

Creamy tomato soup with beans doing the heavy lifting.

22g protein · 340 kcal · 18 min

Turkey Taco Lettuce Cups — high-protein recipe with 42g protein

Turkey Taco Lettuce Cups

Taco night volume, salad night numbers.

42g protein · 360 kcal · 14 min

Big Veggie Frittata — high-protein recipe with 28g protein

Big Veggie Frittata

Six eggs, a pile of veg, four giant slices.

28g protein · 330 kcal · 22 min

Sweet without damage — high-protein recipes

SWEET WITHOUT DAMAGE

Sweet snacks that don't wreck the day. All 20 →

Chocolate Protein Pudding — high-protein recipe with 30g protein

Chocolate Protein Pudding

Tastes like pudding cups, works like a protein shake.

30g protein · 220 kcal · 4 min

Frozen Berry Yogurt Bark — high-protein recipe with 18g protein

Frozen Berry Yogurt Bark

Break-apart frozen candy you made from yogurt.

18g protein · 210 kcal · 10 min

Banana Protein Pancakes — high-protein recipe with 27g protein

Banana Protein Pancakes

Three-ingredient pancakes that hold 25 grams of protein.

27g protein · 330 kcal · 12 min

Peanut Butter Banana Ice Cream — high-protein recipe with 8g protein

Peanut Butter Banana Ice Cream

One frozen banana becomes actual ice cream.

8g protein · 240 kcal · 5 min

Apple Crumble in a Mug — high-protein recipe with 9g protein

Apple Crumble in a Mug

Warm apple crumble, microwave, three minutes.

9g protein · 290 kcal · 5 min

PB Honey Crunch Cakes — high-protein recipe with 10g protein

PB Honey Crunch Cakes

The crunchy sweet snack that stops the cookie run.

10g protein · 260 kcal · 3 min

Chocolate Cottage Mousse — high-protein recipe with 28g protein

Chocolate Cottage Mousse

Blended cottage cheese turns into chocolate mousse. Really.

28g protein · 250 kcal · 5 min

Thick Berry Smoothie Bowl — high-protein recipe with 31g protein

Thick Berry Smoothie Bowl

Spoonable, cold, and secretly 30 grams of protein.

31g protein · 310 kcal · 5 min

Cinnamon Dip and Apple Slices — high-protein recipe with 20g protein

Cinnamon Dip and Apple Slices

Cookie-dough energy from a yogurt bowl.

20g protein · 230 kcal · 4 min

3-Ingredient Banana Oat Cookies — high-protein recipe with 11g protein

3-Ingredient Banana Oat Cookies

Cookies you can eat for breakfast without lying to yourself.

11g protein · 280 kcal · 18 min

Protein Brownie Mug — high-protein recipe with 22g protein

Protein Brownie Mug

A gooey brownie in 90 seconds that fits your day.

22g protein · 280 kcal · 3 min

Strawberry Cheesecake Jar — high-protein recipe with 25g protein

Strawberry Cheesecake Jar

Cheesecake flavor, zero baking, 25 grams of protein.

25g protein · 290 kcal · 8 min

Frozen Peanut Butter Cups — high-protein recipe with 12g protein

Frozen Peanut Butter Cups

Freezer candy that counts as yogurt.

12g protein · 190 kcal · 10 min

Cinnamon Protein Rice Pudding — high-protein recipe with 26g protein

Cinnamon Protein Rice Pudding

Warm rice pudding like grandma's, with a scoop hidden in it.

26g protein · 340 kcal · 15 min

Apple Nachos — high-protein recipe with 9g protein

Apple Nachos

Sliced apples dressed like dessert nachos.

9g protein · 250 kcal · 6 min

Protein Hot Chocolate — high-protein recipe with 26g protein

Protein Hot Chocolate

A mug of hot chocolate that quietly delivers 25 grams.

26g protein · 220 kcal · 5 min

Cinnamon Crisps and Sweet Dip — high-protein recipe with 15g protein

Cinnamon Crisps and Sweet Dip

Churro energy from a tortilla and ten minutes.

15g protein · 310 kcal · 10 min

Frozen Mango Whip — high-protein recipe with 14g protein

Frozen Mango Whip

Two-ingredient mango sorbet, softer than it has any right to be.

14g protein · 230 kcal · 5 min

No-Bake Protein Cookie Dough — high-protein recipe with 24g protein

No-Bake Protein Cookie Dough

Edible cookie dough with numbers you can say out loud.

24g protein · 330 kcal · 6 min

Banana Bread in a Mug — high-protein recipe with 14g protein

Banana Bread in a Mug

Banana bread without baking a whole loaf you'd finish anyway.

14g protein · 300 kcal · 4 min

Batch Sunday — high-protein recipes

BATCH SUNDAY

One cooking session, a week of meals. All 20 →

The Big Turkey Chili — high-protein recipe with 42g protein

The Big Turkey Chili

One pot on Sunday, five lunches sorted.

42g protein · 430 kcal · 40 min

Weeknight Chicken Curry — high-protein recipe with 46g protein

Weeknight Chicken Curry

Creamy curry from yogurt — five boxes, no jar sauce.

46g protein · 480 kcal · 35 min

Proper Beef Bolognese — high-protein recipe with 40g protein

Proper Beef Bolognese

The Sunday classic — six portions of the real thing.

40g protein · 520 kcal · 40 min

Baked Chicken Rice Boxes — high-protein recipe with 48g protein

Baked Chicken Rice Boxes

The classic bodybuilder box, but seasoned like food.

48g protein · 510 kcal · 40 min

Salsa Shredded Chicken — high-protein recipe with 44g protein

Salsa Shredded Chicken

Three ingredients, shreds itself, works in everything.

44g protein · 320 kcal · 35 min

Lentil Bolognese — high-protein recipe with 22g protein

Lentil Bolognese

The veggie Sunday sauce that meat eaters finish first.

22g protein · 410 kcal · 35 min

Meatballs in Tomato Sauce — high-protein recipe with 45g protein

Meatballs in Tomato Sauce

Twenty meatballs now, four dinners later.

45g protein · 490 kcal · 40 min

12 Breakfast Egg Muffins — high-protein recipe with 18g protein

12 Breakfast Egg Muffins

Bake once, grab a protein breakfast for six days.

18g protein · 210 kcal · 30 min

Chicken Fajita Prep Boxes — high-protein recipe with 46g protein

Chicken Fajita Prep Boxes

Friday's fajitas, boxed for the whole week.

46g protein · 470 kcal · 35 min

Freezer Burrito Filling — high-protein recipe with 38g protein

Freezer Burrito Filling

A freezer bag of burrito nights waiting to happen.

38g protein · 450 kcal · 35 min

Beef Sweet Potato Boxes — high-protein recipe with 44g protein

Beef Sweet Potato Boxes

Sweet potato and spiced beef — five boxes, zero decisions.

44g protein · 520 kcal · 40 min

Yogurt-Marinated Chicken Boxes — high-protein recipe with 48g protein

Yogurt-Marinated Chicken Boxes

The marinade does the work while you watch football.

48g protein · 470 kcal · 40 min

Quick Beef and Potato Stew — high-protein recipe with 40g protein

Quick Beef and Potato Stew

A stew that tastes like Sunday without taking all of it.

40g protein · 480 kcal · 40 min

Baked Oats Breakfast Squares — high-protein recipe with 19g protein

Baked Oats Breakfast Squares

Bake once, breakfast is a square you grab while leaving.

19g protein · 320 kcal · 35 min

Honey Soy Chicken Boxes — high-protein recipe with 46g protein

Honey Soy Chicken Boxes

Sticky glazed thighs that survive four days of reheating.

46g protein · 540 kcal · 35 min

BBQ Shredded Turkey — high-protein recipe with 42g protein

BBQ Shredded Turkey

Smoky shredded turkey for wraps, bowls and sandwiches all week.

42g protein · 330 kcal · 35 min

Five Overnight Oats Jars — high-protein recipe with 24g protein

Five Overnight Oats Jars

Sunday assembly line: five breakfasts in ten minutes.

24g protein · 400 kcal · 10 min

Cuban-ish Beans and Rice — high-protein recipe with 20g protein

Cuban-ish Beans and Rice

The cheapest five meals you'll cook this month.

20g protein · 450 kcal · 30 min

Big Pot Minestrone — high-protein recipe with 18g protein

Big Pot Minestrone

A vegetable soup that actually fills the tank.

18g protein · 380 kcal · 35 min

Turkey Meatloaf Slices — high-protein recipe with 40g protein

Turkey Meatloaf Slices

Bake it once, slice protein for four days.

40g protein · 360 kcal · 45 min

BY INGREDIENT

Chicken Greek yogurt Eggs Ground beef Turkey Cottage cheese Oats Rice Beans & lentils Canned tuna Whey Shrimp Potatoes Steak

BY FILTER

Under 450 kcal 40g+ protein 15 minutes or less Vegetarian

HOW THESE RECIPES ARE MADE

Every recipe on this page follows the same rules: 8 ingredients or fewer, all buyable at any normal supermarket in the US or Germany, 5 steps maximum, one pan wherever possible. Protein leads — meals target 25g or more per serving, post-training meals 42g. Nutrition numbers are estimates, not lab results.