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High Protein Meals

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Atlantic cod nutrition graphic showing 105 calories, 22.8 grams protein and 0.9 grams total fat per 100 grams of fish cooked with dry heat.

Atlantic Cod Nutrition Facts for a Cooked Dinner Portion

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Lowfat cottage cheese card showing 92 calories, 11.8 grams protein and 2.6 grams total fat per half cup weighing 113 grams.

Lowfat Cottage Cheese Nutrition Facts for Breakfast Portions

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Plain nonfat Greek yogurt card showing 17.3 grams protein, 100 calories and 6.1 grams carbohydrate per 170 grams.

Plain Nonfat Greek Yogurt Nutrition Facts for Breakfast

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Roasted turkey breast nutrition card listing 125 calories, 25.6 grams protein and 1.8 grams total fat per three ounces of cooked meat weighing 85 grams.

Roasted Turkey Breast Nutrition Facts for Bowl Portions

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Prepared edamame card showing 9.2 grams protein, 94 calories and 4.0 grams fiber per half cup of edible beans weighing 77.5 grams.

Edamame Nutrition Facts for a Protein Bowl Ingredient

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Farmed Atlantic salmon nutrition card showing 206 calories, 22.1 g protein, and 12.4 g total fat per 100 g cooked with dry heat.

Farmed Atlantic Salmon Nutrition Facts After Cooking

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Roasted chicken breast nutrition card with 165 calories, 31.0 g protein, and 3.6 g total fat per 100 g cooked meat only.

Roasted Chicken Breast Nutrition Facts per 100 g

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Salmon vs Tuna: How to Compare Two Popular Fish

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Cooked beans and lentils in equal portions, compared for texture, preparation time, sodium, budget, and recipe uses.

Beans vs Lentils: Two Flexible Plant-Protein Choices

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Four-step low-carb meal infographic with protein food, vegetables, cooking fat, sauce and extras

Build a Complete Low-Carb Meal

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Four-step protein smoothie formula infographic with liquid, protein food, produce, and measured extras

Build a Protein Smoothie Formula

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Protein smoothie infographic showing the liquid base, protein food, produce, nuts and seeds, and toppings to count

Count the Whole Protein Smoothie

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Meal-prep infographic showing separate bowl components, sauce cups, cooked-yield records, and final assembly

Prep High-Protein Bowl Components Separately

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Layered high-protein bowl infographic with grain or greens, protein, vegetables, crunchy or fatty topping, and sauce

Count Every Layer of a High-Protein Bowl

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Daylong protein infographic with breakfast, lunch, dinner, and an optional snack plus hunger and activity checks

Spread Protein Foods Across the Day

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High-protein meal infographic showing the protein source, cooking fat, sides and grains, sauces and drinks

Count the Complete High-Protein Meal

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White and cobalt grocery card listing lentil pasta, white beans, tomatoes, zucchini, spinach, ricotta and basil.

Lentil Pasta Meal Grocery List with Beans and Ricotta

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Peach and teal basket checklist with chicken, tofu, tuna, brown rice, broccoli, tomatoes and lemon.

Protein Variety Grocery List with Shared Meal Sides

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Emerald and ivory plate checklist listing eggs, lentils, celery, radishes, crackers, yogurt and Dijon mustard.

Egg Lentil Lunch Grocery Kit with Crunchy Accompaniments

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Peach and navy lunch tote checklist with cooked turkey, chickpeas, pita, cucumber, romaine, yogurt and lemon.

Turkey Chickpea Lunch Grocery List with Pita and Greens

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Turquoise market-crate grocery list with tempeh, brown rice, broccoli, sweet potatoes, tahini, lemon and paprika.

Tempeh Dinner Grocery List with Rice and Roasting Vegetables

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Blue and orange grocery strips listing shrimp, cannellini beans, tomatoes, spinach, garlic, oil and lemon.

Shrimp and Bean Dinner Grocery List with Tomatoes and Spinach

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Sage and coral skillet checklist with tofu, black beans, mushrooms, pepper, spinach, toast and smoked paprika.

Tofu Breakfast Scramble Grocery List with Beans and Vegetables

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Ivory breakfast cabinet checklist with eggs, skyr, cottage cheese, bread, strawberries, peaches and pumpkin seeds.

Protein Breakfast Fridge Grocery List with Fruit and Toast

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