About Us
High-protein cooking,
simplified.
We believe eating well shouldn't be complicated. Protein Atlas provides practical, delicious recipes that deliver real nutrition without sacrificing flavor or convenience.
42g
Avg. Protein
513
Avg. Calories
112
Recipes
Ready to start cooking?
Find your next high-protein meal
How it works
1
Browse by goal
Browse by meal type—breakfast, quick bites, or full meals—to find recipes that fit your schedule.
2
Check the numbers
Every recipe shows protein and calories upfront. No guessing required.
3
Cook with confidence
Follow clear step-by-step instructions with common ingredients you already have.
What makes us different
Nutrition First
Every recipe targets high protein content with realistic portion sizes you can actually eat.
Weeknight Friendly
Simple cooking methods designed for busy schedules. No complicated techniques or specialty equipment required.
Real Ingredients
No exotic supplements or hard-to-find items. Everything you need is available at your local grocery store.
USDA-Verified
All nutrition data is calculated from USDA food composition database—not estimates or guesses.
Explore by category
Try these first
Our standards
Every recipe on Protein Atlas meets strict quality requirements:
- Meals: 30g+ protein | Breakfast: 24g+ | Quick Bites: 20g+
- USDA-verified nutrition (protein, calories, carbs, fat)
- Clear step-by-step instructions
- Common ingredients from any grocery store
Meet the cook
Hey, I'm MacroChef_ — you might know me from r/budgetfood, r/MealPrepSunday, or r/EatCheapAndHealthy where I share high-protein budget recipes.
I started Protein Atlas because I was tired of recipes claiming "high protein" with barely 15g per serving, or requiring specialty ingredients I couldn't find. Every recipe here has USDA-verified nutrition and uses ingredients from any grocery store.
Questions or feedback?
We'd love to hear from you. Whether you have a recipe suggestion, found an issue, or just want to share your cooking success - reach out anytime.
Send us a message →