High protein. Real food.
Every recipe targets a clear macro number per serving, uses ingredients you can buy at a normal grocery store, and is written to hold up in the fridge for the week.
High-Protein Charred Corn Huancaína-Style Dip
A Peruvian-inspired party dip: deeply charred corn folded into a blended cottage cheese and Greek yogurt base with aji amarillo. 125 calories and 12g protein per serving.
- Cal
- 125
- Pro
- 12g
- Carb
- 16g
- Fat
- 2g
Harissa Chicken & Sweet Potato Bowls
A North African-inspired sheet-pan bowl built around thin, whole-roasted harissa chicken cutlets, sweet potato, chickpeas, broccoli, lemon-sumac yogurt, and a measured fresh finish of feta, herbs, pickled red onions, and lemon. It uses the harissa, cumin, coriander, garlic, citrus, chickpea, and herb flavor world without pretending to be a traditional tagine. The macro move is a full 1.5 lb package of chicken breast, one intentionally portioned sweet potato, a full can of chickpeas, measured oil, and just enough feta to register. The finished bowl lands around 526 calories with more than 57g protein, while the cold yogurt and acidic toppings keep four days of reheated chicken from eating dry.
- Cal
- 526
- Pro
- 57g
- Carb
- 50g
- Fat
- 12g
Aji Amarillo Grilled Chicken
The first Matt's Macros family meal: a Peruvian-inspired grilled dinner built on a whole spatchcocked aji amarillo chicken with crispy gold potatoes, a cucumber-tomato lime salad, and a nonfat Greek yogurt aji amarillo crema. One centerpiece, three sides, and one honest macro number for the full dinner divided by eight. Skin stays on and is included at ~502 cal / 50g protein per serving.
- Cal
- 502
- Pro
- 50g
- Carb
- 30g
- Fat
- 20g
Thai Basil Chicken Stir-Fry
A 25-minute Thai basil stir-fry built around a full 2 lb package of 94/6 ground chicken, jasmine rice, green beans, and bell peppers. Five weekday meal prep portions in one skillet at ~487 cal / 42g protein each.
- Cal
- 487
- Pro
- 42g
- Carb
- 54g
- Fat
- 14g
Oatmeal Banana Bread Protein Loaf
A high-protein banana bread loaf built on blended oats, ripe bananas, Greek yogurt, and vanilla whey. Bakes in a standard 9x5 pan and slices into 10 pieces at ~168 cal / 15g protein each.
- Cal
- 168
- Pro
- 15g
- Carb
- 22g
- Fat
- 3g
Harissa Steak Couscous Bowls
A North African-inspired 3-day meal prep with lemon-harissa top round steak, fluffy Moroccan couscous with chickpeas, and roasted carrots and zucchini. Three containers at ~537 cal / 53g protein each.
- Cal
- 537
- Pro
- 53g
- Carb
- 54g
- Fat
- 13g
Banana Oat Protein Pancakes for Two
Blended banana-oat protein pancakes for two, built on banana, rolled oats, vanilla whey, whole eggs, egg whites, and 1% milk. Two servings at ~429 cal / 46g protein each; optional Greek yogurt + berry topping pushes protein past 50g.
- Cal
- 429
- Pro
- 46g
- Carb
- 42g
- Fat
- 9g
Cuban Mojo Pork Rice and Black Bean Bowls
A Cuban-inspired meal prep with citrus-garlic mojo pork tenderloin, spiced yellow rice and black beans, and pan-seared peppers and onions. Five containers at ~532 cal / 53g protein each.
- Cal
- 532
- Pro
- 53g
- Carb
- 58g
- Fat
- 9g
Greek Lemon Chicken and Potato Sheet Pan Meal Prep
A Greek-inspired sheet pan meal prep built on a full 2 lb chicken breast package, roasted baby potatoes, green beans, lemon, garlic, oregano, and a cold lemon Greek yogurt sauce. Five containers at ~508 cal / 58g protein each.
- Cal
- 508
- Pro
- 58g
- Carb
- 48g
- Fat
- 10g
High-Protein No-Boil Cottage Cheese Lasagna
A hearty 9x13 cottage cheese lasagna built with no-boil noodles, 96% lean ground beef, tomato sauce, and part-skim mozzarella. Six clean-cut servings at ~52g protein each.
- Cal
- 620
- Pro
- 52g
- Carb
- 77g
- Fat
- 11g
Protein French Toast for Two
Diner-style French toast built on keto bread soaked in a cinnamon-vanilla whey custard, griddled and stacked five slices high with measured berries and syrup. 53g protein per serving.
- Cal
- 435
- Pro
- 53g
- Carb
- 61g
- Fat
- 12g
High-Protein Shakshuka Breakfast for Two
Tomato-pepper shakshuka with chickpeas, egg whites, whole eggs, cumin, paprika, and a little reduced-fat feta. Skillet-to-table comfort with 32g protein per serving.
- Cal
- 414
- Pro
- 32g
- Carb
- 48g
- Fat
- 12g
Mexican Hot Chocolate Protein Pudding Cups
Creamy chocolate-cinnamon pudding made with cottage cheese, Greek yogurt, protein powder, cocoa, and a quiet cayenne kick. Five no-cook cups with 24g protein each.
- Cal
- 156
- Pro
- 24g
- Carb
- 14g
- Fat
- 1g
Indian Butter Chicken Dinner for Two
Chicken breast in a tomato-forward garam masala sauce finished with Greek yogurt and a measured touch of butter. Served over basmati, with 69g protein per dinner.
- Cal
- 644
- Pro
- 69g
- Carb
- 72g
- Fat
- 9g
Lebanese Yogurt Toum Garlic Sauce
Sharp garlic-lemon yogurt sauce for bowls, wraps, and grilled protein. Toum-inspired flavor, 38 calories, and 5g protein per serving.
- Cal
- 38
- Pro
- 5g
- Carb
- 3g
- Fat
- 1g
Vietnamese Lemongrass Chicken Rice Bowls
Lemongrass chicken, cilantro-lime jasmine rice, and quick-pickled vegetables in a bright, sweet-salty bowl. Five meal preps with 57g protein each.
- Cal
- 515
- Pro
- 57g
- Carb
- 49g
- Fat
- 9g
High-Protein Banana Muffins
These high-protein banana muffins are soft, satisfying, and built for better macros. Made with ripe banana, oat flour, Greek yogurt, and protein powder, they bake up with a more classic muffin texture while delivering a solid protein boost. Great for meal prep, breakfast, or an easy snack.
- Cal
- 159
- Pro
- 15g
- Carb
- 19g
- Fat
- 3g
Microwave Protein Mug Cake (7 Flavors)
A 90-second protein mug cake with one base recipe and seven flavor options: vanilla, chocolate, cinnamon roll, blueberry muffin, mocha, pumpkin spice, and PB&J.
- Cal
- 225
- Pro
- 33g
- Carb
- 19g
- Fat
- 2g
Creamy Moroccan Tuna Power Salad
A bold, lemon-forward Moroccan-inspired tuna salad made creamy with non-fat Greek yogurt. High protein, low fat, meal-prep friendly, and stable for up to 5 days refrigerated.
- Cal
- 380
- Pro
- 58g
- Carb
- 20g
- Fat
- 6g
Lighter Shepherd's Pie
A lighter take on classic shepherd's pie, featuring a savory lean meat and vegetable filling topped with creamy cauliflower and potato mash for comforting flavor without the heaviness.
- Cal
- 488
- Pro
- 53g
- Carb
- 45g
- Fat
- 11g
Slow Cooker Chicken Verde
Set-and-forget shredded chicken in tomatillo salsa verde. Five ingredients, 49g of protein per serving, and the only thing it asks of you is to come home.
- Cal
- 282
- Pro
- 49g
- Carb
- 4g
- Fat
- 6g
Cilantro Lime Dressing
A bright, herby Greek-yogurt lime dressing that turns any bowl into something worth eating. Zero fat, six grams of protein.
- Cal
- 45
- Pro
- 6g
- Carb
- 5g
- Fat
- 0g
Fat-Free Honey Ginger Vinaigrette
A sharp, sweet vinaigrette that takes 60 seconds and adds almost nothing to your day's macros. Zero fat, ready to live in your fridge.
- Cal
- 34
- Pro
- 0g
- Carb
- 8g
- Fat
- 0g
Bacon, Egg, & Cheese Swirls
The breakfast sandwich rebuilt as a pull-apart swirl. Crispy bacon, soft egg, melted cheddar — 15g of protein in one handheld bite.
- Cal
- 375
- Pro
- 15g
- Carb
- 23g
- Fat
- 24g
High-Protein South African-Inspired Bobotie
A macro-friendly adaptation of South African bobotie. Curried lean beef baked under a light egg custard, with turmeric yellow rice and a fresh tomato-onion sambal — all out of one oven-safe skillet. Five balanced meals at roughly 580 calories and 54g protein per serving. Not a traditional preparation; portioned for macro tracking rather than authenticity.
- Cal
- 580
- Pro
- 54g
- Carb
- 68g
- Fat
- 9g
Rotini Spinach Mac
Creamy protein rotini tossed with a cottage-cheese spinach sauce and finished with sliced sirloin. Macros vary by pasta brand, but this version lands around 455 calories with 46g protein per serving.
- Cal
- 455
- Pro
- 46g
- Carb
- 50g
- Fat
- 8g
Pumpkin Cheesecake
A small high-protein pumpkin cheesecake made with cottage cheese, protein powder, egg, and pumpkin puree. Real holiday flavor in a two-ramekin batch, with 20g protein per cake.
- Cal
- 162
- Pro
- 20g
- Carb
- 9g
- Fat
- 5g
Huli Huli Chicken & Pineapple Rice
Sweet-savory Hawaiian-style chicken thighs over pineapple rice with soy, ginger, garlic, and sriracha. Prep-friendly, high-protein, and best tracked from your chicken-thigh label because fat varies by trim.
- Cal
- 520
- Pro
- 52g
- Carb
- 36g
- Fat
- 18g
Sichuan Chicken Potato Stir Fry
A peppery Sichuan-style chicken and potato stir fry with chili garlic sauce, soy, honey, and plenty of vegetables. About 55g protein per serving with enough potato and sauce to actually fuel the meal.
- Cal
- 510
- Pro
- 55g
- Carb
- 50g
- Fat
- 10g
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