🧑‍🍳Recipes10 High-Protein Meals, With Calories and Macros From USDA Data

The ten plates below are ordinary breakfasts, lunches, and dinners, with calories and macros calculated from USDA FoodData Central using official portion weights.

They are examples, not a personal target. For how the grams fit a day, see how to set nutrition goals and how to track macros. For a cuisine-specific list, see Ethiopian recipes for high protein.

How these numbers were sourced

Each ingredient uses a FoodData Central identifier, a stated weight, and per-100-gram values. Meal totals sum the unrounded amounts, then round to the nearest calorie and to one decimal place for grams. To change a portion, divide the grams you serve by 100 and multiply the per-100-gram figures. Accessed 10 November 2026.

1. Nonfat Greek yogurt and a medium banana

• 170 grams plain nonfat Greek yogurt, the official reference amount in FDC 330137: 104 kcal, 17.5 g protein, 0.6 g fat, 6.2 g carbohydrate.
• 1 medium banana (7 to 7-7/8 inches, 118 grams) from FDC 173944: 105 kcal, 1.3 g protein, 0.4 g fat, 27.0 g carbohydrate.

Meal total: 209 kcal, 18.8 g protein, 1.0 g fat, 33.1 g carbohydrate.

2. Two large eggs and two slices of whole-wheat toast

• 2 large hard-boiled eggs (50 grams each, 100 grams total) from FDC 173424: 155 kcal, 12.6 g protein, 10.6 g fat, 1.1 g carbohydrate.
• 2 slices of commercially prepared whole-wheat bread (32 grams each, 64 grams total) from FDC 172688: 161 kcal, 8.0 g protein, 2.2 g fat, 27.3 g carbohydrate.

Meal total: 316 kcal, 20.5 g protein, 12.8 g fat, 28.5 g carbohydrate. If you cook the eggs in oil, add it from FDC 171413.

3. Roasted chicken, brown rice, and broccoli

• Half a roasted chicken breast, meat only, bone and skin removed (86 grams) from FDC 171477: 142 kcal, 26.7 g protein, 3.1 g fat, 0 g carbohydrate.
• Half a cup of cooked long-grain brown rice (101 grams; a cup is 202 grams) from FDC 169704: 124 kcal, 2.8 g protein, 1.0 g fat, 25.8 g carbohydrate.
• Two half-cups of chopped boiled broccoli without salt (156 grams) from FDC 169967: 55 kcal, 3.7 g protein, 0.6 g fat, 11.2 g carbohydrate.
• 1 teaspoon of olive oil (4.5 grams) from FDC 171413: 40 kcal, 0 g protein, 4.5 g fat, 0 g carbohydrate.

Meal total: 361 kcal, 33.2 g protein, 9.2 g fat, 37.0 g carbohydrate. This is the same worked plate used in the macros guide.

4. Baked salmon, potato, and green beans

• 3 ounces (85 grams) of farmed Atlantic salmon, cooked with dry heat, from FDC 175168: 175 kcal, 18.8 g protein, 10.5 g fat, 0 g carbohydrate.
• 1 medium baked potato, flesh and skin (173 grams) from FDC 170111: 161 kcal, 4.3 g protein, 0.2 g fat, 36.6 g carbohydrate.
• 1 cup of boiled green snap beans without salt (125 grams) from FDC 169141: 44 kcal, 2.4 g protein, 0.4 g fat, 9.9 g carbohydrate.

Meal total: 380 kcal, 25.5 g protein, 11.1 g fat, 46.4 g carbohydrate. Log butter or sour cream separately if you add them.

5. Low-fat cottage cheese with strawberries

• 1 cup of low-fat (1% milkfat) cottage cheese, not packed (226 grams) from FDC 173417: 163 kcal, 28.0 g protein, 2.3 g fat, 6.1 g carbohydrate.
• 1 cup of sliced raw strawberries (166 grams) from FDC 167762: 53 kcal, 1.1 g protein, 0.5 g fat, 12.7 g carbohydrate.

Meal total: 216 kcal, 29.1 g protein, 2.8 g fat, 18.9 g carbohydrate. This plate also appears in food swaps that help you hit your protein goal.

6. Roasted turkey breast and a medium sweet potato

• 3 ounces (85 grams) of roasted turkey breast, meat only, from FDC 171496: 125 kcal, 25.6 g protein, 1.8 g fat, 0 g carbohydrate.
• 1 medium sweet potato, baked in the skin, flesh only, without salt (114 grams) from FDC 168483: 103 kcal, 2.3 g protein, 0.2 g fat, 23.6 g carbohydrate.

Meal total: 228 kcal, 27.9 g protein, 1.9 g fat, 23.6 g carbohydrate. Add any vegetable side, oil, or butter from its own entry.

7. Firm tofu, quinoa, and broccoli

• 1/2 cup of raw firm tofu prepared with calcium sulfate (126 grams) from FDC 172475: 181 kcal, 21.8 g protein, 11.0 g fat, 3.5 g carbohydrate.
• 1 cup of cooked quinoa (185 grams) from FDC 168917: 222 kcal, 8.1 g protein, 3.6 g fat, 39.4 g carbohydrate.
• Two half-cups of chopped boiled broccoli without salt (156 grams) from FDC 169967: 55 kcal, 3.7 g protein, 0.6 g fat, 11.2 g carbohydrate.

Meal total: 458 kcal, 33.6 g protein, 15.2 g fat, 54.1 g carbohydrate.

8. Lentils with brown rice

• 1 cup of boiled lentils, without salt (198 grams) from FDC 172421: 230 kcal, 17.9 g protein, 0.8 g fat, 39.9 g carbohydrate.
• Half a cup of cooked long-grain brown rice (101 grams) from FDC 169704: 124 kcal, 2.8 g protein, 1.0 g fat, 25.8 g carbohydrate.
• 1 teaspoon of olive oil (4.5 grams) from FDC 171413: 40 kcal, 0 g protein, 4.5 g fat, 0 g carbohydrate.

Meal total: 394 kcal, 20.6 g protein, 6.2 g fat, 65.7 g carbohydrate.

9. Shrimp, quinoa, and green beans

• 3 ounces (85 grams) of cooked shrimp from FDC 175180: 84 kcal, 20.4 g protein, 0.2 g fat, 0.2 g carbohydrate.
• 1 cup of cooked quinoa (185 grams) from FDC 168917: 222 kcal, 8.1 g protein, 3.6 g fat, 39.4 g carbohydrate.
• 1 cup of boiled green snap beans without salt (125 grams) from FDC 169141: 44 kcal, 2.4 g protein, 0.4 g fat, 9.9 g carbohydrate.

Meal total: 350 kcal, 30.9 g protein, 4.1 g fat, 49.4 g carbohydrate. In this entry, almost all of the fat comes from the quinoa.

10. Tuna on whole-wheat toast

• 3 ounces (85 grams) of light tuna canned in water, without salt, drained, from FDC 171986: 99 kcal, 21.7 g protein, 0.7 g fat, 0 g carbohydrate.
• 2 slices of commercially prepared whole-wheat bread (64 grams) from FDC 172688: 161 kcal, 8.0 g protein, 2.2 g fat, 27.3 g carbohydrate.

Meal total: 260 kcal, 29.7 g protein, 2.9 g fat, 27.3 g carbohydrate. This total does not include mayonnaise or oil; log those from their own entries.

How to log one of these meals

Log the same portions you used in the kitchen. In ChefGPT, snap a photo of the food to start the entry, then review the calorie and macro breakdown. If you repeat a meal, save it as a recipe, as described in how to log homemade recipes and leftovers. For breakfast and snack exchanges, see food swaps that help you hit your protein goal.

Download ChefGPT

ChefGPT is an AI calorie tracker for iPhone and Android. Snap a photo of your food to log it, review the calorie and macro breakdown, and save the meals you repeat.

Download ChefGPT on the App Store and Google Play.