Losing weight rarely fails on knowledge and usually fails on hunger. These dishes have under 500 calories and over 25 grams of protein per serving, because protein keeps you full the longest.
77 recipes
How the labels are calculated
Per serving: weight loss means under 500 calories and over 25 g of protein, weight gain over 700 calories, muscle over 600 calories and over 35 g of protein. "Anyone can" has at most 4 steps, 7 ingredients and 20 minutes of work, "some experience" starts at 35 minutes or 6 steps. High protein is over 30 g, low carb at most 20 g of carbohydrate, low calorie under 400 calories, quick at most 15 minutes. Vegetarian and vegan follow from the ingredients.
No recipe matches all of that.
Overnight oats with yoghurt and blueberries466 kcal · 28 g proteinTwo minutes at night, breakfast in the morning
Cottage cheese with berries and almonds395 kcal · 36 g proteinTwo minutes, and more protein than a protein bar
Greek salad with chicken491 kcal · 44 g proteinFills you up like a hot meal, without sitting heavy
Yoghurt bowl with banana and peanut butter441 kcal · 29 g proteinThree minutes, no stove, keeps you going until lunch
Omelette with spinach, tomatoes and feta418 kcal · 30 g proteinEight minutes, three eggs, dinner
Scrambled eggs with chanterelles and tomatoes440 kcal · 29 g proteinTen minutes, and the mushrooms make it breakfast
Yoghurt with granola and berries445 kcal · 29 g proteinTwo minutes, and the granola brings the crunch
Omelette with mushrooms, tomatoes and rocket392 kcal · 30 g proteinThree eggs, mushrooms from the same pan, tomatoes and rocket on top
Courgette frittata475 kcal · 31 g proteinAn omelette you take with you in slices
Salade niçoise451 kcal · 38 g proteinTuna, egg, potatoes, beans: the salad that fills you up
Prawn salad with avocado and rocket398 kcal · 35 g proteinProtein from the pan on leaves, in ten minutes
Steak salad350 kcal · 37 g proteinA sliced steak on leaves: low carb without feeling like it
Salmon on broccoli, cauliflower and carrots497 kcal · 36 g proteinFish on steamed vegetables, no rice, no potatoes
Roast salmon with green asparagus492 kcal · 42 g proteinOne tray, 15 minutes, nothing to stir
Courgette noodles with prawns383 kcal · 40 g proteinLow carb that looks like pasta, in 15 minutes
Pan-fried cod with salad331 kcal · 35 g proteinWhite fish, crisp from the pan, in ten minutes
Grilled chicken breast with salad349 kcal · 44 g proteinThe standard dinner, done properly
Chicken breast with tomatoes and basil476 kcal · 50 g proteinFrom the griddle or the pan, with tomatoes that only fry briefly
Chicken soup with noodles and vegetables402 kcal · 39 g proteinThe soup that makes everything better, in 30 minutes
Tom yum with prawns218 kcal · 37 g proteinSour, hot, steaming: the soup that clears your head
Chicken wrap with salad and yoghurt dressing438 kcal · 38 g proteinFried chicken, salad, tomato, rolled up and griddled
Turkey wrap with spinach and avocado491 kcal · 29 g proteinNo stove, five minutes, made for a lunchbox
Tuna sandwich362 kcal · 39 g proteinWith yoghurt instead of only mayonnaise, on wholemeal bread
Wholemeal rolls with cottage cheese and radishes316 kcal · 29 g proteinThe supper that tastes of spring
Bread with ricotta, rocket and a fried egg477 kcal · 30 g proteinA fried egg on ricotta, rocket in between, in eight minutes
Yoghurt and berry parfait349 kcal · 26 g proteinYoghurt, berries and granola in layers, in five minutes
Strawberry protein shake257 kcal · 32 g proteinStrawberries, milk, protein powder. The shake after training.
Chocolate protein shake346 kcal · 39 g proteinMilk, protein powder, cocoa, half a banana. After training.
Pho with beef463 kcal · 39 g proteinClear broth with star anise, rice noodles, raw beef that cooks in the bowl
Fried egg with bacon and toast484 kcal · 27 g proteinTwo eggs, two rashers of bacon, two slices of toast, a tomato
Cod with potatoes and lemon475 kcal · 41 g proteinWhite fish, butter, lemon, parsley, potatoes. Nothing can go wrong.
Roast sea bass with orange and rosemary416 kcal · 47 g proteinA whole fish, orange slices, rosemary, olive oil. 25 minutes in the oven.
Grilled trout with lemon486 kcal · 50 g proteinWhole trout, lemon, dill, olive oil. From the grill or the pan.
Avocado toast with smoked salmon447 kcal · 30 g proteinWholemeal bread, mashed avocado, smoked salmon, cucumber, lemon
Poached egg on avocado toast with salmon456 kcal · 31 g proteinAn egg that cooks in water and runs when you cut it. On avocado, salmon and bread.
Chicken with broccoli and quinoa492 kcal · 50 g proteinThe office box: chicken breast, broccoli, quinoa, lemon
Lamb chops with rosemary484 kcal · 52 g proteinChops marinated in oil, rosemary and garlic, fried hot and fast
Egg white omelette with vegetables288 kcal · 31 g proteinOnly egg whites, spinach, tomato, spring onion. Plenty of protein, very little else.
Chicken skewers with peppers and courgette424 kcal · 48 g proteinMarinated chicken cubes with vegetables on skewers, from the grill or the oven
Skyr with berries and oats468 kcal · 35 g proteinA bowl of skyr, raspberries, blueberries, oats, almonds, honey
Stuffed courgettes with turkey mince472 kcal · 35 g proteinCourgette halves filled with turkey mince, mushrooms and tomato, baked with mozzarella
Pork fillet with peppercorn jus245 kcal · 37 g proteinA lean fillet, seared all over, finished in the oven, with a jus of mixed peppercorns
Pork steak with griddled vegetables463 kcal · 51 g proteinA lean loin steak, courgette, peppers, tomato from the griddle or the pan
Turkey chilli with white beans484 kcal · 31 g proteinTurkey mince, white beans, tomato, pepper, sweetcorn, cumin. Three portions, lean.
Turkey meatloaf272 kcal · 29 g proteinTurkey mince, oats, egg, onion, mustard, baked in the oven. Lean, for four.
Grilled prawns with garlic and lemon356 kcal · 50 g proteinPrawns in oil, garlic and paprika, grilled hot and fast
Chicken and mushroom wok with broccoli and pepper408 kcal · 49 g proteinChicken, mushrooms, broccoli, pepper, soy sauce, honey, ginger
Meal-prep boxes: chicken, rice, broccoli440 kcal · 36 g proteinThree boxes with fried chicken breast, rice, broccoli, pepper and tomato
Menemen462 kcal · 28 g proteinTurkish eggs with tomatoes and peppers, straight from the pan. Four eggs, one spoon, no bread needed.
Omelette with tomato, cheese and red onion486 kcal · 30 g proteinThree eggs, Gouda, tomato and red onion, with a handful of walnuts. Ten minutes.
Omelette with ham and vegetables359 kcal · 28 g proteinThree eggs filled with cooked ham, pepper, courgette and mushrooms. A breakfast with bite.
Cottage cheese toast with figs and honey471 kcal · 27 g proteinWholemeal bread, cottage cheese, fresh figs, honey and walnuts. Five minutes, no stove but the toaster.
Goulash soup323 kcal · 33 g proteinBeef, onions, peppers and potatoes in paprika broth, with caraway and marjoram. For four, with bread.
Clam chowder449 kcal · 26 g proteinA creamy clam soup with potatoes, bacon and celery, New England style. For two, with bread.
Wonton soup470 kcal · 31 g proteinHand-folded wontons with pork mince and prawns in a clear broth with pak choi. For two.
Borscht347 kcal · 31 g proteinBeetroot soup with beef, white cabbage, potatoes and dill, with a spoon of soured cream. For four.
Italian wedding soup416 kcal · 33 g proteinSmall meatballs, spinach and soup pasta in chicken broth with Parmesan. For four.
White chicken chilli383 kcal · 40 g proteinChilli without tomato: chicken, white beans, sweetcorn and jalapeño in broth, with coriander and lime. For four.
Kimchi stew with tofu460 kcal · 33 g proteinKimchi jjigae: fermented cabbage, silken tofu and pork in a hot broth, with rice. For two.
Fish soup with tomatoes and garlic397 kcal · 33 g proteinCod in a tomato and garlic broth with a little rice and mint, with bread. Maltese aljotta, for two.
Bouillabaisse471 kcal · 43 g proteinFish soup from Marseille with cod, prawns, mussels, saffron and potatoes. For four, with bread.
Cobb salad481 kcal · 38 g proteinRomaine with chicken, egg, bacon, avocado, tomato and blue cheese in rows. For two.
Smoked salmon salad with egg and avocado462 kcal · 35 g proteinRocket with smoked salmon, two boiled eggs, avocado and cherry tomatoes. One plate, plenty of protein.
Roast beef sandwich458 kcal · 44 g proteinCiabatta with thinly sliced roast beef, mustard, horseradish, rocket and red onion. Protein in bread.
Wholemeal bread with smoked salmon488 kcal · 28 g proteinTwo slices of wholemeal bread with cream cheese, smoked salmon, cucumber, dill and lemon. Five minutes, no stove.
Pozole rojo with seitan459 kcal · 37 g proteinA Mexican stew of hominy, homemade seitan and red chilli broth, with cabbage, radishes and lime. Vegan, for two.
Grilled chicken with Greek salad471 kcal · 50 g proteinGrilled chicken breast with tomato, cucumber, feta, olives and red onion with oregano. One plate.
Greek lemon chicken with potatoes492 kcal · 44 g proteinChicken thighs and potatoes baked on one tray in lemon, olive oil, garlic and oregano. For three.
Turkey steak with green beans448 kcal · 51 g proteinGrilled turkey steak with green beans in garlic butter and lemon. One plate, plenty of protein, little else.
Braised beef with vegetables482 kcal · 50 g proteinBeef with potatoes, carrots, peppers and onions in a red wine broth, braised in the oven. For four, from one pan.
Tuna steak in a sesame crust428 kcal · 54 g proteinFresh tuna rolled in sesame, seared briefly, raw inside, with soy sauce and wasabi. One plate.
Chicken piccata443 kcal · 47 g proteinThin chicken escalopes turned in flour, fried, with a lemon, caper and butter sauce. For two, in twenty minutes.
Yakitori470 kcal · 46 g proteinChicken thigh and spring onion on skewers, grilled and glazed with soy tare, with rice. For two.
Chicken tikka skewers355 kcal · 58 g proteinChicken marinated in yoghurt, lemon and spices, grilled on skewers, with mint yoghurt and red onion. For two.
Bengali fish curry with mustard482 kcal · 42 g proteinCod in a mustard and turmeric sauce with tomatoes, onion and chilli, with rice. For two, from Kolkata.
Honey and garlic salmon with slaw472 kcal · 33 g proteinSalmon fillet glazed with honey, garlic and soy sauce, with a fresh cabbage and carrot slaw. For two, in twenty minutes.
Beef fillet with rosemary and garlic339 kcal · 33 g proteinA whole beef fillet fried in butter with rosemary, garlic and chilli, sliced pink. For two.