Grilled Yogurt Chicken Skewers with Peppers
International cuisine, cooked on a grill. Mildly spiced yogurt-marinated chicken skewers with colorful peppers.
Serves 2 · 103 min total · includes waiting
Approx. 48 g protein per serving
World Table / recipe collections
Healthy High-Protein Meals
32 healthy high-protein meal ideas with at least 25 g estimated protein and 500 calories or less per serving. Breakfasts, lunches and dinners with US/metric ingredients.
Find a practical breakfast, lunch or dinner built around protein and plant ingredients. This selected collection includes vegetables, fruit, oats, quinoa, barley or beans alongside chicken, fish, tofu, eggs or dairy. Each listed portion has at least 25 g estimated protein and 500 calories or less; extra sides and toppings count only when they appear in the ingredients.
32 recipes. Nutrition is approximate; practical kitchen testing is pending.
Choose a meal for the time you have
Start the evening before with strawberry overnight oats, choose a tuna-and-bean salad for a quick lunch, or make a chicken tray bake for dinner. Total recipe time includes recorded cooling, soaking and resting. Recipes using cooked chicken or grains assume those ingredients are already prepared.
Compare protein, portions and calories together
The collection uses at least 25 g estimated protein and a maximum of 500 estimated calories per listed serving to help you compare dishes. These figures describe the recipe portion, not a daily calorie target. A larger portion, oil added to the pan or a separate side changes the total.
Include the plant ingredients
Vegetables, fruit, oats, grains and legumes are part of these recipes, rather than an unlisted garnish. Keep them in the dish when comparing portions. For a meat-free option, choose tofu-quinoa bowls or a lentil, egg and feta bowl; check dairy, eggs and packaged sauces before deciding.
Build variety across the week
Rotate fish, chicken, eggs, tofu and beans instead of choosing the same main ingredient every day. A meal’s place in your overall eating pattern matters more than a single protein number. Choose portions and extra sides that suit your appetite and needs.
Prepare ahead without keeping everything for a week
Use the five-day meal-prep collection for a preparation and storage schedule. Refrigerate cooked food promptly in shallow containers and freeze portions intended for later in the week. Follow each recipe’s storage instructions and reheat cooked leftovers to 165°F (74°C).
Read the recipe before making substitutions
Ingredient weights, exact meat cuts and cheese moisture matter. Replacing canned beans with raw dried beans, ordinary yogurt for Greek yogurt, or chicken thighs for breasts changes cooking and nutrition. The page notes identify suitable preparation and common mistakes.
More recipe collections
Lemon Oregano Tofu Quinoa Bowls
Everyday / International cuisine. Golden tofu cubes and vegetables on a bed of quinoa, with a simple sauce made in the pan. This version features lemon oregano flavors.
Serves 2 · 60 min total · includes waiting
Approx. 27 g protein per serving
Broccoli Parmesan Breakfast Egg Muffins
Everyday / International cuisine. Eight oven-baked egg cups with vegetables and cottage cheese; four muffins make one serving. This version features broccoli parmesan flavors.
Serves 2 · 55 min total · includes waiting
Approx. 32 g protein per serving
Broccoli Garlic Chickpea Cottage Cheese Pasta
Everyday / International cuisine. Chickpea pasta with a smooth blended cottage cheese sauce and a vegetable topping. This version features broccoli garlic flavors.
Serves 2 · 40 min total
Approx. 29 g protein per serving
Grilled Lemon Oregano Chicken with Zucchini
International cuisine, cooked on a grill. Juicy lemon-oregano chicken breasts and lightly charred zucchini.
Serves 2 · 58 min total · includes waiting
Approx. 43 g protein per serving
Harissa Cauliflower Chicken Sweet Potato Tray Bake
Everyday / International cuisine. Chicken strips and sweet potato cubes roasted with vegetables for an easy two-person supper. This version features harissa cauliflower flavors.
Serves 2 · 55 min total
Approx. 44 g protein per serving
Indian Chicken Saag
Indian cuisine, adapted for a home kitchen. Chicken pieces in a spinach sauce scented with ginger and garam masala.
Serves 2 · 55 min total
Approx. 47 g protein per serving
Mustard Green Bean Chicken Sweet Potato Tray Bake
Everyday / International cuisine. Chicken strips and sweet potato cubes roasted with vegetables for an easy two-person supper. This version features mustard green bean flavors.
Serves 2 · 55 min total
Approx. 43 g protein per serving
Ginger Sesame Tofu Quinoa Bowls
Everyday / International cuisine. Golden tofu cubes and vegetables on a bed of quinoa, with a simple sauce made in the pan. This version features ginger sesame flavors.
Serves 2 · 60 min total · includes waiting
Approx. 28 g protein per serving
Indian Chicken Jalfrezi with Peppers
Indian cuisine, adapted for a home kitchen. A lively chicken, pepper and tomato skillet with ginger and spices.
Serves 2 · 45 min total
Approx. 45 g protein per serving
Tuna & White Bean Crunch Salad
Everyday / International cuisine. Pantry staples meet crisp vegetables in a lemony, no-cook lunch.
Serves 2 · 15 min total
Approx. 36 g protein per serving
Carrot Red Lentil Turkey Soup
Everyday / International cuisine. A generous bowl of ground turkey soup with vegetables and beans or grains, simmered in a savory broth. This version features carrot red lentil flavors.
Serves 2 · 55 min total
Approx. 44 g protein per serving
Cucumber Dill Chicken Lentil Salad
Everyday / International cuisine. Shredded cooked chicken and earthy lentils with a fresh dressing. A useful way to use prepared ingredients. This version features cucumber dill flavors.
Serves 2 · 15 min total
Approx. 49 g protein per serving
Georgian Chakhokhbili Chicken Stew
Georgian cuisine, adapted for a home kitchen. Chicken simmered with tomato, onion, cilantro and a gentle chili warmth.
Serves 2 · 70 min total · includes waiting
Approx. 41 g protein per serving
Chinese Ginger Beef and Broccoli
Chinese cuisine, adapted for a home kitchen. Thin beef strips and crisp broccoli in a glossy ginger sauce.
Serves 2 · 40 min total
Approx. 44 g protein per serving
Apple Cinnamon Yogurt Oat Bowls
Everyday / International cuisine. Creamy Greek yogurt and softened oats with a fresh fruit topping. No protein powder needed. This version features apple cinnamon flavors.
Serves 2 · 30 min total · includes waiting
Approx. 26 g protein per serving
Home-Style Beef Borscht with Beets
Russian cuisine, adapted for a home kitchen. A beet, cabbage and beef soup with sour cream and dill, presented as a Russian home adaptation of a dish shared across Eastern Europe, with strong Ukrainian roots.
Serves 2 · 185 min total · includes waiting
Approx. 30 g protein per serving
Air Fryer Turkey Stuffed Peppers
Everyday / International home cooking. Only already-cooked rice is suitable.
Serves 2 · 40 min total
Approx. 33 g protein per serving
Cottage Cheese Garden Scramble
Everyday / International cuisine. Soft eggs with cottage cheese and vegetables, served on whole-grain toast.
Serves 2 · 25 min total
Approx. 30 g protein per serving
Russian Chicken Noodle Soup with Dill
Russian cuisine, adapted for a home kitchen. A simple chicken broth soup with egg noodles, carrot and dill.
Serves 2 · 55 min total · includes waiting
Approx. 38 g protein per serving
Cucumber Dill Tuna Chickpea Salad
Everyday / International cuisine. A no-cook salad of flaky tuna, chickpeas and crisp produce with a light oil-and-acid dressing. This version features cucumber dill flavors.
Serves 2 · 15 min total
Approx. 31 g protein per serving
Russian Salmon and Potato Ukha
Russian cuisine, adapted for a home kitchen. A light salmon soup with potatoes, onion, carrot and dill.
Serves 2 · 45 min total
Approx. 34 g protein per serving
Greek-Style Chicken Yogurt Wraps
Everyday / International cuisine. Shredded cooked chicken folded into Greek yogurt and fresh toppings, wrapped in whole-wheat tortillas. This version features Greek-style flavors.
Serves 2 · 15 min total
Approx. 48 g protein per serving
Berry Cheesecake Overnight Oats
Everyday / International cuisine. Creamy oats, bright berries and a little crunch. No protein powder required.
Serves 2 · 370 min total · includes waiting
Approx. 27 g protein per serving
Slow Cooker Chicken and White Beans
Everyday / International home cooking. Use canned or previously fully cooked beans, never raw dried beans.
Serves 4 · 380 min total
Approx. 37 g protein per serving
Grilled Cod Foil Packets with Tomatoes
International cuisine, cooked on a grill. Moist cod steamed on the grill with tomatoes, lemon and parsley.
Serves 2 · 40 min total
Approx. 35 g protein per serving
Italian Chicken Cacciatore
Italian cuisine, adapted for a home kitchen. Chicken braised in tomato with mushrooms, peppers and olives.
Serves 2 · 70 min total · includes waiting
Approx. 44 g protein per serving
Grilled Dill Salmon with Lemon Asparagus
International cuisine, cooked on a grill. Grilled salmon fillets with dill and lemony asparagus.
Serves 2 · 30 min total
Approx. 36 g protein per serving
Strawberry Overnight Oats
Everyday / International home cooking. Strawberry oats with Greek yogurt, prepared the night before.
Serves 1 · 370 min total · includes waiting
Approx. 28 g protein per serving
Lemon Chicken Quinoa Bowls
Everyday / International cuisine. A fresh, satisfying bowl with warm chicken and a tangy yogurt dressing.
Serves 2 · 48 min total · includes waiting
Approx. 48 g protein per serving
Warm Lentil, Egg & Feta Bowls
Everyday / International cuisine. Earthy lentils, wilted greens and tender boiled eggs with a salty feta finish.
Serves 2 · 35 min total · includes waiting
Approx. 33 g protein per serving
Spinach Feta Breakfast Egg Muffins
Everyday / International cuisine. Eight oven-baked egg cups with vegetables and cottage cheese; four muffins make one serving. This version features spinach feta flavors.
Serves 2 · 55 min total · includes waiting
Approx. 30 g protein per serving