Tools
Protein Meal-Day Builder
What does a full day of high-protein recipes actually add up to? Add recipes from the search below and I'll keep a running tally of protein, calories, carbs, and fat. If you have a daily protein or calorie number in mind, enter it and I'll show progress against it.
Once your day is built, save a link to it or turn it straight into a grocery list.
Estimates, not medical or dietary advice.
Need numbers to start from? The protein calculator shows the published reference points for your weight, and the TDEE calculator estimates your maintenance calories.
Add recipes
- High-Protein Air Fryer Chicken Thighs with Broccoli 45g protein
- High-Protein Air Fryer Salmon 30g protein
- High-Protein Air Fryer Tofu 10g protein
- High-Protein Bagels 10g protein
- High-Protein Baked Chicken Parmesan (Almond Flour Crust) 58g protein
- High-Protein Banana Bread 7g protein
- High-Protein Banana Muffins 6g protein
- High-Protein Black Bean and Quinoa Bowl 21g protein
- High-Protein Blueberry Muffins 11g protein
- High-Protein Breakfast Casserole 28g protein
- High-Protein Brownies 6g protein
- High-Protein Buffalo Chicken Dip 14g protein
- High-Protein Burger Bowl 45g protein
- High-Protein Canned Chicken Salad 18g protein
- High-Protein Chicken Ramen 59g protein
- High-Protein Chicken and White Bean Soup 28g protein
- High-Protein Chicken Salad 37g protein
- High-Protein Chickpea Salad 19g protein
- High-Protein Chili 26g protein
- High-Protein Cookies 13g protein
- High-Protein Cottage Cheese Bowl 21g protein
- High-Protein Cottage Cheese Chocolate Pudding 14g protein
- High-Protein Cottage Cheese Egg Bake 17g protein
- High-Protein Crockpot Chicken 53g protein
- High-Protein Egg Muffins 16g protein
- High-Protein Egg Roll in a Bowl 38g protein
- High-Protein Garlic Butter Steak Bites with Zucchini Noodles 40g protein
- High-Protein Granola 12g protein
- High-Protein Grilled Chicken Thighs 26g protein
- High-Protein Grilled Salmon 30g protein
- High-Protein Grilled Shrimp Skewers 33g protein
- High-Protein Grilled Steak 35g protein
- High-Protein Ice Cream 18g protein
- High-Protein Lentil Soup 26g protein
- High-Protein Mac and Cheese 31g protein
- High-Protein Meal Prep Bowls 44g protein
- High-Protein Meatballs 39g protein
- High-Protein Oatmeal 37g protein
- High-Protein Overnight Oats 41g protein
- High-Protein Pancakes 15g protein
- High-Protein Pasta 20g protein
- High-Protein Peanut Butter Cookies 11g protein
- High-Protein Pizza 22g protein
- High-Protein Salmon Bowl 41g protein
- High-Protein Sheet-Pan Salmon with Asparagus 33g protein
- High-Protein Sheet-Pan Sausage and Peppers 24g protein
- High-Protein Shrimp and Cauliflower Rice Stir-Fry 41g protein
- High-Protein Slow Cooker Beef and Cabbage Soup 18g protein
- High-Protein Smoothie 49g protein
- High-Protein Taco Bowl 45g protein
- High-Protein Tofu Scramble 14g protein
- High-Protein Tuna Salad 20g protein
- High-Protein Turkey and Cheese Lettuce Wraps 23g protein
- High-Protein Turkey Chili 28g protein
- High-Protein White Chicken Chili 36g protein
Today's recipes
Add recipes from the search to build your day.
How the tally works
- Each recipe adds its per-serving protein, calories, carbs, and fat, multiplied by the servings you set on it. Half a serving counts as half.
- The protein bar fills toward your daily number. Calories show up once you enter a calorie total.
- The whole day lives in the page link, so copying it saves or shares the plan, and "Build grocery list" carries the same recipes and servings over.
An example day
This is the sample day from What Is a High-Protein Diet?, one serving of each recipe:
| Meal | Recipe | Serving | Protein | Calories |
|---|---|---|---|---|
| Breakfast | Breakfast Casserole | 1 slice (1/8 of the casserole) | 28g | 365 |
| Lunch | Chicken Salad | about 1 cup | 37g | 205 |
| Snack | Cottage Cheese Bowl | about 1 1/4 cups with toppings (1/2 of the batch) | 21g | 280 |
| Dinner | Garlic Butter Steak Bites with Zucchini Noodles | about 1.5 cups | 40g | 340 |
| Total from these four recipes | 126g | 1,190 | ||
Those four servings also come to 52g of carbs and 53g of fat. Open this day in the builder to change servings, swap a recipe, or send it to the grocery list.
Finding recipes to add
The search above filters by meal, protein source, method, and diet. To find recipes that clear a protein number per serving, the protein recipe finder is quicker, and the breakfast, lunch, dinner, and snack collections are good places to browse. For the published protein reference points at your weight, see the protein calculator.
Questions about this tool
- Does this save my day permanently?
- Not on a server, everything lives in the page URL. Use "Copy link" to save or share a day, the whole plan is encoded right there, no account needed.
- What if a recipe is bigger or smaller than one serving for me?
- Use the servings stepper on each added recipe. Setting it to 1.5, for example, tallies one and a half servings worth of that recipe's protein, calories, carbs, and fat toward your day.
- Can I turn my day into a shopping list?
- "Build grocery list" carries your exact recipes and servings over to the grocery list tool, which combines matching ingredients across all of them into one list.