High protein

High-protein cooking has gone from gym-bag territory to mainstream weeknight territory, and this collection meets you wherever you're starting. Each recipe here clears 30 grams of protein per serving — enough to actually keep you full until the next meal, without turning dinner into a science experiment.

What you'll find here

A mix of meat-forward mains (chicken, salmon, eggs, lean beef) and seriously satisfying vegetarian options built around paneer, tofu, lentils, chickpeas, Greek yogurt, and cottage cheese. Expect:

• Breakfasts that aren't just plain eggs — think chilla, savoury oats, paneer bhurji, protein smoothie bowls
• One-pan dinners where the protein is the anchor and grains or veg play backup
• Vegetarian mains that hit their numbers without doubling the portion size
• Snacks and lunchbox ideas that travel well

When to reach for these recipes

If you're training, recovering from a workout, trying to lose weight without feeling deprived, or just tired of being hungry an hour after lunch — this is your shelf. The same recipes that support muscle-building also tend to keep blood sugar steadier, which is why they double as a quiet weight-loss tool.

A note on the numbers

Protein targets vary, but most active adults do well in the 25-40g per meal range. The recipes here are built around that, with sources called out clearly so you can pair, swap, and plan without guesswork. For more goal-specific cooking, browse muscle building recipes or pair with low carb when you want to lean things out further.