EverydayProtein Kitchen

Simple high-protein recipes & meal prep

High-protein meals organized for real busy weeks

Practical recipe collections, budget-friendly dinners, fast breakfasts, no-cook snacks and simple meal prep you can actually use — made with familiar ingredients.

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Glass meal-prep containers of sliced chicken, roasted potatoes and green beans, next to a bowl of yogurt with strawberries, banana and nuts
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Curated recipe collections

Skip the endless latest-post feed. Choose a practical collection based on what you need today: a fast breakfast, cheap dinner, smoothie, no-cook snack, or one-pan meal.

The protein list, in real servings

Grams on the plate,
not per 100 g

Most protein lists leave you to do the math. These use servings you’d actually put on a plate or scoop into a bowl.

Three easy plates near 30 g

Breakfast plateabout 29 g

3 eggs 18 g, 1 slice whole wheat toast 4 g, 30 g cheddar 7 g.

Yogurt bowlabout 29 g

¾ cup plain Greek yogurt 17 g, ¼ cup almonds 7 g, ½ cup rolled oats 5 g.

Chicken & riceabout 35 g

100 g cooked chicken breast 31 g, 1 cup cooked rice 4 g.

Protein Facts Per everyday serving · cooked unless noted
FoodServingProtein
Chicken breast100 g31 g
Turkey breast, roasted100 g29 g
Canned tuna, drained100 g25 g
Plain Greek yogurt¾ cup17 g
Egg whites½ cup13 g
Cottage cheese½ cup12 g
Chickpea / lentil pasta, dry2 oz12 g
Firm tofu100 g10 g
Lentils½ cup9 g
Peanut butter2 tbsp7 g
Egg, large1 egg6 g

Values are rounded from standard nutrition databases and brands vary — check the label on packaged foods.

See the full protein list

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Simple meals, grocery list, and prep tips for busy weeks.

  1. Day 1–3 Simple meals
  2. List One grocery list
  3. Prep Prep tips for busy weeks
Nine glass meal-prep containers in three rows: eggs and vegetables, chicken with rice and broccoli, cottage cheese with berries

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About the kitchen

Cooking for the week you actually have.

Everyday Protein Kitchen shares practical high-protein meals for everyday schedules, with familiar ingredients and realistic prep.

No bodybuilding pressure and no extreme diets — just recipes organized around the things that decide what gets cooked on a Tuesday: time, cost, cleanup and what’s already in the fridge.

Read more about Everyday Protein Kitchen
  • Familiaringredients
  • Realisticprep
  • Budgetfriendly
  • Meal prepmade simple