16 whole-food recipes

Recipes

Cooking these for the whole week?

Batch two protein anchors and two carb bases instead of five finished dishes.

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Want more than the 16 free recipes? See the 30 high-protein whole-food recipes collection.

Sliced garlic chicken breast with roasted potato wedges and steamed broccoli on a stoneware plate.

Classic

Garlic Chicken, Potatoes & Broccoli

One tray, three components, no technique required.

35 min · Est. 2,94 € / serving

721 kcal

73g

Bowl of sliced seared chicken breast with white rice and steamed broccoli florets.

Modern

Chicken & Rice Power Bowl

The workhorse. Scales cleanly, reheats well, keeps the weekly cost down.

25 min · Est. 2,34 € / serving

715 kcal

65g

Bowl of linguine coated in beef and tomato bolognese, finished with finely grated hard cheese.

Italian

Lean Beef Bolognese

Batch-friendly and cheap per serving; doubles without extra effort.

40 min · Est. 3,77 € / serving

840 kcal

63g

Two halved tortilla wraps filled with seasoned turkey mince, peppers, spinach and yoghurt dressing.

Modern

Turkey & Pepper Wraps

Handheld lunch with 45 g of protein and no sad supermarket sandwich.

15 min · Est. 3,26 € / serving

584 kcal

59g

Turkey meatballs in tomato sauce plated beside roasted potato wedges.

Italian

Turkey Meatballs & Roast Potatoes

High protein, low fat, and it reheats better the next day.

40 min · Est. 3,10 € / serving

628 kcal

58g

Quinoa bowl with seared prawns, wilted spinach, halved cherry tomatoes and a lemon wedge.

Mediterranean

Prawn & Quinoa Bowl

Lean, fast and bright. Good on low-calorie days.

20 min · Est. 6,18 € / serving

554 kcal

56g

Skillet hash of browned beef mince with cubes of roasted sweet potato and onion in a shallow bowl.

Modern

Lean Beef & Sweet Potato Hash

Heavier training days want carbs and iron. This delivers both.

30 min · Est. 3,47 € / serving

630 kcal

49g

Pan-seared cod fillet plated with fluffy quinoa, green beans and a lemon wedge.

Mediterranean

Cod, Quinoa & Green Beans

Very high protein per calorie — useful when the target is tight.

25 min · Est. 4,59 € / serving

545 kcal

48g

Crisp golden tofu cubes with mushrooms and red pepper strips in a glossy sauce, served with steamed white rice in a speckled bowl.

Asian

Tofu & Pepper Stir-Fry

Plant-based night that still clears 30 g of protein.

20 min · Est. 2,59 € / serving

692 kcal

45g

Crisp-skinned salmon fillet with steamed white rice, charred courgette slices and a lemon wedge.

Mediterranean

Salmon, Rice & Charred Zucchini

Crisp skin, soft grain, sharp lemon. Restaurant plate, 25 minutes.

25 min · Est. 5,07 € / serving

719 kcal

41g

Scrambled eggs with flakes of salmon and spinach served on dark toasted rye with a lemon wedge.

Nordic

Salmon Scramble on Rye

Weekend-quality breakfast that costs less than a café flat white and pastry.

12 min · Est. 3,08 € / serving

480 kcal

38g

Creamy porridge stirred with cottage cheese, topped with sliced banana and a spoon of peanut butter.

Modern

Cottage Cheese Oats with Banana

Cottage cheese turns porridge into a genuine protein meal without powder.

10 min · Est. 1,34 € / serving

622 kcal

34g

Speckled bowl of thick Greek yoghurt topped with blueberries, oat granola, chopped almonds and a drizzle of honey.

Mediterranean

Greek Yogurt Protein Bowl

A five-minute breakfast that lands 30 g of protein before you've made coffee.

5 min · Est. 2,38 € / serving

462 kcal

34g

Soft scrambled eggs and wilted spinach piled on smashed avocado over a slice of wholegrain toast.

Modern

Three-Egg Scramble, Avocado Toast

Slow-folded eggs, real bread, proper fats. The default morning plate.

12 min · Est. 1,88 € / serving

534 kcal

28g

Chickpea salad with cucumber, tomato wedges and crumbled feta in a wide speckled bowl.

Mediterranean

Chickpea, Feta & Tomato Salad

No-cook lunch that survives a bag commute and still tastes deliberate.

10 min · Est. 1,75 € / serving

540 kcal

24g

Snack plate with a bowl of cottage cheese, sliced apple and a pile of whole almonds.

Modern

Cottage Cheese Snack Plate

The gap-filler between lunch and training.

3 min · Est. 1,33 € / serving

341 kcal

21g