180 protein recipes

Brown rice baked with spinach, mushrooms, cottage cheese, and Parmesan topped with sunflower seeds. A wholesome, high-protein casserole the whole family will love.

South Indian molagootal with mung dal, cabbage, potatoes, and peas in a coconut-spiced broth. A protein-rich vegetarian curry ready in 30 minutes.

Frothy chocolate breakfast shake blended with banana, egg, and skim milk for protein. Homemade cocoa sauce sweetened with artificial sweetener keeps it low-calorie.

Light crustless asparagus quiche with mozzarella, cottage cheese, Parmesan, and fresh parsley. A high-protein, low-fat brunch or dinner that's naturally gluten-free.

Quick microwave chicken livers seasoned with thyme, sage, and dry mustard. Just four ingredients and 10 minutes for a high-protein, low-calorie meal.

Four-ingredient cottage cheese pancakes blended smooth with eggs, corn oil, and flour or cornmeal. Light, protein-packed griddle cakes ready in 30 minutes.

Banana orange juice breakfast smoothie with egg and vanilla. A creamy, protein-rich morning shake blended in under 10 minutes with just four ingredients.

Tofu lasagna with mashed tofu standing in for ricotta, layered with mushrooms, mozzarella, Parmesan, and your favorite sauce. A lighter, protein-rich vegetarian lasagna.

Indian lentil sandwich spread with coriander, cumin, turmeric, ginger, and garlic. A vegan, oil-free, high-protein spread inspired by McDougall's plant-based approach.

Simple 3-ingredient breakfast parfait with cottage cheese or yogurt, fresh fruit, and wheat germ. A 5-minute high-protein breakfast or snack for busy mornings.

Italian-style lentil soup with diced ham, fresh tomatoes, carrots, celery, and bay leaf simmered into a hearty, protein-rich pot. Top each bowl with grated Parmesan for restaurant flavor.

Whole wheat spaghetti with red lentils, sauteed spinach, and toasted pine nuts. A protein-packed vegetarian pasta dinner with lemon brightness and a hint of nutmeg.

Whole wheat muffins made with pureed anasazi beans, molasses, and carob. No butter, no oil, all blender. Moist, earthy, and packed with fiber and protein.

Lentil chili with lean pork or ground turkey, tomatoes, celery, cumin, and chili powder. A high-protein, low-calorie one-pot meal simmered until thick.

Italian balsamic chicken: grilled chicken breasts marinated in balsamic, olive oil, and herbs, then sliced into strips for salads, wraps, or antipasto boards. Meal-prep friendly protein with big flavor.

Grilled tuna burgers made with fresh chopped tuna, garlic, and olive oil. Seared crisp outside and pink in the center, served on toasted buns for a high-protein meal.