High-Protein Meals for People Who Train
Plates where protein carries at least 30% of the calories. Measured as a share of the meal rather than a gram count, because 40 g inside a 1,200 calorie dinner is a big plate, not a high-protein one.
All dishes
Chicken, Rice and Broccoli
The plate most lifters end up at eventually: lean protein, fast carbohydrate and a green vegetable, in proportions you can scale up or down without thinking.
- Calories
- 769
- Protein
- 72.4 g
- Carbs
- 81.3 g
- Fat
- 15.6 g
Lunch · Dinner
Turkey and Rice Post-Training Plate
Built for the meal after a session: very lean protein, plenty of fast carbohydrate and almost no added fat.
- Calories
- 760
- Protein
- 71.4 g
- Carbs
- 104.3 g
- Fat
- 5.2 g
Post-Workout · Lunch · Dinner
Egg White Scramble with Oats
A high-protein breakfast with very little fat in it, which leaves room in the day for the fat you actually want to eat later.
- Calories
- 445
- Protein
- 36.2 g
- Carbs
- 48.4 g
- Fat
- 11.7 g
Breakfast
Cottage Cheese with Blueberries and Almonds
Slow protein and almost no preparation. It works as a late meal on a day that came up short, and it works as a snack on a day that did not.
- Calories
- 335
- Protein
- 25.7 g
- Carbs
- 28.4 g
- Fat
- 14.9 g
Evening Snack · Afternoon Snack · Breakfast
Turkey and Sweet Potato Hash
One pan, and it reheats without turning into something else. Cook a double batch and the next two lunches are already done.
- Calories
- 584
- Protein
- 59.1 g
- Carbs
- 57.8 g
- Fat
- 14.4 g
Breakfast · Lunch
Chicken Thigh and Brown Rice Plate
Thigh instead of breast, so the plate carries its own fat and needs no oil added. It also tastes like something on day three of leftovers.
- Calories
- 645
- Protein
- 54.2 g
- Carbs
- 67.1 g
- Fat
- 17.6 g
Lunch · Dinner
Tilapia with Rice and Peppers
A very lean fish and a fast carbohydrate, which makes this an easy plate to put after a session. Cooks in the time the rice takes.
- Calories
- 610
- Protein
- 48.2 g
- Carbs
- 77.7 g
- Fat
- 11.5 g
Dinner · Lunch · Post-Workout
Turkey and Cheddar Sandwich
A packed lunch that survives a morning in a bag. The avocado is doing the job butter would, with a better fat profile.
- Calories
- 567
- Protein
- 53.3 g
- Carbs
- 39.1 g
- Fat
- 22.8 g
Lunch
Salmon and Lentil Plate
Two foods that are already dense on their own, so the portions stay small for the calories they carry. A good dinner on a low-appetite day.
- Calories
- 658
- Protein
- 52.2 g
- Carbs
- 51 g
- Fat
- 28.5 g
Dinner
Tuna and Potato Salad
Eaten cold, which makes it a lunch you can build the night before. Cooked and cooled potato also sits easier than it does hot.
- Calories
- 597
- Protein
- 45.5 g
- Carbs
- 69.6 g
- Fat
- 15.8 g
Lunch
Chicken Pasta with Peppers
A large amount of carbohydrate in a plate nobody has to be talked into. Scale the pasta first when the day needs more or fewer calories.
- Calories
- 812
- Protein
- 71.5 g
- Carbs
- 84.5 g
- Fat
- 19.1 g
Lunch · Dinner
Chicken and Avocado Rice Bowl
The lean plate with the fat put back on purpose. Avocado is the easiest way to add fat to a bowl without adding a sauce nobody measures.
- Calories
- 812
- Protein
- 67.4 g
- Carbs
- 92.2 g
- Fat
- 17.8 g
Lunch · Dinner
Whey and Banana Shake
Protein and fast carbohydrate in a form you can drink when you do not want to eat. Useful after a session, and useful on a day appetite is losing.
- Calories
- 395
- Protein
- 34.4 g
- Carbs
- 43.7 g
- Fat
- 10.7 g
Post-Workout · Morning Snack
Tilapia with Potatoes and Greens
A dinner built the way a cut wants one: most of the plate is fish and vegetables, and the potato is there to make it a meal rather than to carry the calories.
- Calories
- 529
- Protein
- 54 g
- Carbs
- 56.8 g
- Fat
- 11.7 g
Dinner · Lunch
Chicken Breast with Vegetables and Potatoes
Volume food. Two hundred grams of breast and a genuinely large pile of vegetables, so the plate looks like dinner at a calorie count that leaves room for the rest of the day.
- Calories
- 729
- Protein
- 74 g
- Carbs
- 70.6 g
- Fat
- 16.2 g
Lunch · Dinner
Turkey and Pepper Stir-Fry with Rice
Turkey breast is the leanest of the everyday meats, which is what lets this carry a real rice portion and still finish where a cutting day needs it to.
- Calories
- 641
- Protein
- 62.4 g
- Carbs
- 72.6 g
- Fat
- 12.1 g
Lunch · Dinner
Tuna, Egg and Vegetable Salad
Two cheap proteins over a bowl of vegetables, dressed with the oil rather than swimming in it. Assembled cold, so it survives a morning in a bag.
- Calories
- 468
- Protein
- 48.6 g
- Carbs
- 26.4 g
- Fat
- 18.1 g
Lunch · Afternoon Snack
Egg White and Cottage Cheese Hash
The potatoes and the peppers do the cooking; the egg whites and the cottage cheese are what make it hold you until lunch. A breakfast that is mostly protein without being a shake.
- Calories
- 492
- Protein
- 45.7 g
- Carbs
- 55.9 g
- Fat
- 9.8 g
Breakfast · Lunch
Chicken Thigh with Potatoes and Greens
Thigh meat for the nights breast feels like a chore. It costs a little more fat than the breast plate and eats considerably better, which is worth more on a long cut than the difference on paper.
- Calories
- 578
- Protein
- 54.4 g
- Carbs
- 56.8 g
- Fat
- 15.8 g
Dinner · Lunch
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