Recipes

Recipes that do the arithmetic for you.

Change the serving count and the ingredients scale. Pick a goal and the swaps apply, with the macros recalculating as they go. No spreadsheet, no mental maths over a hot pan.

Fettuccine ribbons coated in a pale sauce and scattered with chopped parsley, served in a dark leaf-shaped dish on a wooden table30 g protein

Alfredo sauce without heavy cream, which is to say alfredo sauce

Real alfredo is butter, parmesan and pasta water, and never had cream in it. Three ingredients, one technique, and the two mistakes that split the sauce.

17 minserves 2
Chunks of chicken in a shallow pan, coated in a thin spiced sauce with sliced green chillies and chopped coriander stirred through34 g protein

The chicken curry that does not lose its macros to the sauce

Chicken thighs in a spiced tomato sauce at 34 g protein a serving. The coconut milk is where the calories hide, and Greek yogurt takes 138 of them out.

45 minserves 4
A bowl of spaghetti in tomato sauce topped with grated cheese and chopped herbs, with cherry tomatoes and basil leaves scattered on the surface beside it54 g protein

High protein pasta, where the protein is the chicken and not the box

Chicken and tomato pasta at 54 g protein a plate. Most high protein pasta recipes lean on the box, and this compares what each kind of pasta is actually worth.

30 minserves 4
A plate of flat rice noodles with prawns and strips of red and yellow pepper, a lime wedge, crushed peanuts and chilli flakes set beside them46 g protein

Low carb pad thai, and an honest word about the noodles

Pad thai with half the rice noodles and a pile of beansprouts, at 46 g protein a serving. The keto versions reach 2 g of carbs, and this says what that costs.

25 minserves 2
A tray packed with roasted chicken pieces, potato wedges and strips of red, green and yellow pepper with tomatoes33 g protein

A chicken traybake with the timings actually worked out

Chicken thighs, potatoes and peppers on one tray at 33 g protein a serving. The potatoes get a head start, which is the step most traybakes skip.

60 minserves 4
A white bowl of smooth mashed potato swirled into ridges and scattered with chopped chives, on a saucer6 g protein

Lighter mashed potatoes that are still worth eating

Greek yogurt for the sour cream keeps mash creamy and adds protein. Why floury potatoes and warm milk matter more to the texture than the fat does.

35 minserves 4
Meatballs in a thick tomato sauce with peas and a basil leaf, served in a stoneware bowl with a spoon42 g protein

Turkey meatballs that stay soft, because of the milk

Soaking the breadcrumbs in milk is what stops lean turkey meatballs going dry and bouncy. Plus the browning step that oven-only versions skip.

50 minserves 4
A bowl of pasta in a creamy sauce with cherry tomatoes and grated cheese29 g protein

Cottage cheese pasta sauce, blended properly

A creamy pasta sauce from cottage cheese at 29 g protein a plate. Why it splits in a hot pan, how to stop it, and the blending step nobody skips twice.

20 minserves 4
A bowl of turkey chili with kidney beans and sweet potato, topped with sour cream, chives and sliced avocado30 g protein

Ground turkey chili that does not taste like it is missing something

Turkey chili at 30 g protein a bowl, without the dryness turkey usually brings. Why you brown it in two batches and what replaces the fat you lost.

55 minserves 6
A jar of overnight oats topped with fresh berries on a light surface39 g protein

Protein overnight oats that do not set like concrete

Overnight oats at 39 g protein without the cement texture. The ratio that keeps them spoonable, and why protein powder is the thing that ruins them.

5 minserves 2
A breakfast burrito cut in half showing a scrambled egg and vegetable filling, served with rice and salsa37 g protein

High protein breakfast burritos for the freezer

Four freezer burritos at roughly 37 g protein each, made in one pan in half an hour. Wrap them, freeze them, and reheat one on the way out of the door.

30 minserves 4

Macros are estimates calculated from the ingredients rather than measured. More on why every macro number is an estimate.