Protein Atlas

Recipe Calories & Macros Lookup

Search 114 high-protein recipes and get calories, protein, carbs, and fat instantly. USDA-backed data, recipe-level results.

114 recipes with USDA-verified nutrition

Search by recipe name to see calories and macros instantly.

Full Nutrition Reference — All 114 Recipes

Every number verified against USDA FoodData Central. Click any recipe for the full breakdown.

Recipe Calories Protein Carbs Fat Time
3-Ingredient Banana Protein Pancakes 338 41.4g 17.9g 10.8g 40 min
5-Minute Egg and Cottage Cheese Scramble 432 37.9g 5.4g 27.7g 15 min
Air Fryer Teriyaki Salmon 577 43.5g 26.3g 31.3g 25 min
Arctic Char with Dijon-Dill Sauce 498 32.4g g g 55 min
Asian Ground Pork Lettuce Wraps 690 39.7g 21.2g 49.7g 20 min
Beef and Broccoli Meal Prep 552 45g 43.7g 21g 30 min
Beef and Broccoli Udon Stir-Fry 666 38g 64.2g 28.6g 30 min
Black Bean Burger Patties 547 31.3g 73.2g 15.2g 50 min
Black Bean Chipotle Egg Scramble Burrito 698 40g 58g 28g 14 min
Cajun Shrimp and Cauliflower Rice Skillet 492 52.9g 35g 15.6g 50 min
Chia & Greek Yogurt Breakfast Pudding 394 40.4g 29.1g 12.9g 10 min
Chicken Fajita Stuffed Peppers 509 44.2g 58g 11.1g 50 min
Chicken Shawarma Salad Bowls 622 51g 52.2g 23.2g 45 min
Chickpea Shakshuka 685 35.2g 71.1g 29.8g 35 min
Chipotle Black Bean Quinoa Bowls with Avocado Crema 604 30.2g 91.5g 15.8g 55 min
Chipotle Chicken Burrito Bowls 515 40.3g 56.6g 14.2g 60 min
Chipotle Citrus Turkey Lettuce Cups 408.2 38.4g 17.6g 25g 50 min
Chocolate Peanut Butter Yogurt Mousse 380 42.2g 26.4g 11.7g 40 min
Classic Spanish Tortilla with Potato and Onion 478 30.7g 5.2g 36.3g 50 min
Cloud Eggs on a Turkey Nest 344 30.3g 1.8g 22.8g 22 min
Cottage Cheese Cucumber Cups 137 21.7g 6.3g 2.8g 3 min
Cottage Cheese Deviled Eggs 405 37g 4.5g 25.6g 45 min
Cottage Cheese Everything-Bagel Bowl 372 39.4g 26.8g 11.9g 40 min
Cottage Cheese Peach & Almond Bowl 376 45.3g 24.4g 10.8g 5 min
Creamy Chicken Alfredo Pasta 555 51.1g 43.8g 19.5g 55 min
Crispy Air Fryer Chicken Thighs 579 60g 2.3g 42.6g 35 min
Crispy Baked Tofu Buddha Bowl 627 36.7g 81.4g 21.3g 50 min
Crispy Chickpea Salad Bowl with Sweet Potato 652 34.8g 67.6g 31.6g 50 min
Easy Chicken Fried Rice 535 41.6g 8.8g 37.1g 30 min
Easy Cottage Cheese Egg White Bites 124 24.3g 3.3g 1.5g 5 min
Easy Harissa Shrimp Pita Pockets 690 64.8g 53.9g 23.9g 20 min
Egg Drop Soup with Tofu 373 35.4g 9.9g 22.8g 20 min
Egg White and Veggie Stir-Fry 284 29.6g 20g 10.4g 18 min
Filipino Chicken Adobo 423 49.4g 3.1g 28.3g 55 min
Fluffy Cottage Cheese Pancakes with Berry Compote 403.3 26.8g 45.6g 12.4g 50 min
Garlic Butter Salmon and Asparagus Sheet Pan Meal 742 52g 66.8g 29.7g 40 min
Greek Chicken Rice Casserole 554 61.8g 29g 20.8g 65 min
Greek Egg Salad Lettuce Wraps 300 29.2g 5g 17.4g 35 min
Greek Lemon Chicken & Orzo Bowls 587 40.2g 53.3g 23.7g 55 min
Greek Yogurt Berry Crunch Parfait 579.1 45.9g 58.5g 19.1g 40 min
Greek Yogurt Berry Smoothie Bowl 536 53.4g 51.3g 12.9g 5 min
Greek Yogurt Herb Dip with Fresh Veggies 155 23g 14g 1g 5 min
Greek Yogurt Overnight Oats 522 35.9g 47.3g 21g 10 min
Greek Yogurt Parfait with Berries and Granola 526 38.2g 59.5g 16.5g 5 min
Ground Beef Stroganoff 572 42g 27g 21.7g 35 min
Ground Turkey Taco Skillet 535 41g 31.1g 20.1g 40 min
Gyeran-jjim (Korean Steamed Egg Custard) 382 33.4g 4.1g 25.5g 20 min
Hearty Chicken Noodle Soup 437 63.1g 23.1g 10.3g 50 min
Hearty Tofu Scramble Breakfast Wraps 558 29.5g 55g 24.4g 55 min
Herb-Crusted Pork Chops with Apple Slaw 547 44g 29.8g 40.3g 35 min
Honey Garlic Chicken Thighs Meal Prep 633 53.4g 39g 35.2g 35 min
Honey Garlic Glazed Cod 415 39.9g 31.9g 14.2g 45 min
Honey Garlic Pork Tenderloin 571 53.3g 43.7g 15.6g 40 min
Honey Sriracha Chicken & Veggie Stir-Fry Bowls 666 47g 59.8g 26.6g 30 min
Instant Pot Beef Stew 442 43.5g 30.2g 14.3g 75 min
Instant Pot Chicken Tikka Masala 548 53.1g 18.2g 34.4g 50 min
Instant Pot Mediterranean Lentil Soup 443 32g 55.2g 11.8g 30 min
Italian Turkey Meatball Soup 485 38g 34.7g 23g 55 min
Korean Beef Bulgogi Bowl 739 54.7g 72.7g 23.7g 35 min
Korean Ground Beef Bowls 519 44g 34g 31.4g 30 min
Kung Pao Seitan Stir-Fry 585 51.4g 37.5g 27.3g 35 min
Lemon Herb Chicken Breast Meal Prep 630 77.4g 32.4g 20.4g 40 min
Lemon Herb Tilapia with Roasted Vegetables 463 55.9g 29.9g 13.3g 45 min
Lemon Herb Tuna Pasta Bowls 610 50g 51.2g 22.8g 55 min
Lentil Bolognese Pasta 535 30.5g 63.3g 19.1g 60 min
Lightened Shrimp Pad Thai 584 42.4g 51.8g 23g 30 min
Lighter Chicken Parmesan Bake 436 47.3g 30.9g 13.7g 55 min
Maple Walnut Overnight Oats 424 28.3g 48.5g 13.8g 5 min
Mediterranean Chicken Skewers and Tzatziki 442 58g 18g 16g 32 min
Mediterranean Chickpea Stew 563 31.3g 63.3g 21.9g 40 min
Mediterranean Citrus Salmon Bowls 646 39.4g 61g 27.1g 45 min
Mediterranean Lamb Kofta Bowl with Tzatziki 736 42.3g 37.9g 46.5g 35 min
Mediterranean Spinach Feta Egg White Frittata 278 39g 15.2g 6.8g 50 min
Mediterranean Tuna Grain Bowls 737 53g 65.6g 29.2g 45 min
Miso Ginger Tofu Stir-Fry Bowl 549.1 31.4g 60.9g 23.5g 30 min
Miso Glazed Salmon Rice Bowls 532 37g 37g 26.2g 45 min
Nashville-Style Hot Chicken Tacos 619 49g 52.9g 23.5g 40 min
No-Cook Turkey & Hummus Roll-Ups 350 34.2g 26.6g 11.8g 40 min
One-Pot Tomato Basil Chicken & White Bean Skillet 571 68.7g 37g 16.5g 55 min
Overnight Vanilla Chia Pudding with Berries 447 49.9g 36.3g 10.9g 10 min
Peanut Butter Banana Overnight Oats 571.5 38.8g 62.5g 20.1g 10 min
Pesto Chicken Pasta Bake 433 41.6g 33.3g 14.8g 55 min
Quick Chicken Salad Lettuce Wraps 292 35.9g 2.2g 14.6g 15 min
Red Lentil Dal with Spinach 502 32g 48.6g 22.2g 375 min
Savory Cottage Cheese Breakfast Bowl 404 35.4g 32.8g 14.6g 40 min
Savory Tofu & Veggie Snack Box 405.4 26.9g 33.4g 20.9g 45 min
Sesame Tofu Stir Fry with Broccoli and Bell Peppers 539.7 30.3g 56.2g 25.7g 30 min
Shakshuka with Feta 544 33.1g 27.3g 33.9g 35 min
Sheet Pan Chicken Fajitas 545 43g 49.9g 17.9g 35 min
Sheet-Pan Lemon Garlic Chicken & Veg Tray 708 79.5g 48.8g 21.7g 45 min
Shrimp Tacos with Lime Crema 490 56g 45g 14g 12 min
Skillet Chicken Fajita Bowls 546 49.9g g g 55 min
Slow Cooker Chicken Tikka Masala 543 45.8g 28.8g 31.9g 255 min
Slow Cooker Chicken Tortilla Soup 529 52.2g 51g 13.8g 375 min
Slow Cooker Pulled Pork Carnitas Bowls 739 51.3g 37.6g 42.6g 500 min
Slow Cooker Turkey Chili 660 51.2g 53g 25.4g 380 min
Slow-Cooker Habanero Brisket Tacos 650 52.8g 54.9g 24.4g 480 min
Smoked Salmon Breakfast Sandwich 632 38.6g 59.7g 26.5g 40 min
Smoked Salmon Cucumber Bites 370 39g 26.8g 11.9g 40 min
Smoked Salmon Quesadilla 610 35g 36g 31g 11 min
Spicy Black Bean Tacos with Lime Crema 658 30g 93g 20g 20 min
Steak Fajita Sheet Pan 590 47g 50g 19.1g 33 min
Steak Tacos with Chimichurri & Chili-Lime Crema 670 48.6g 59.5g 26.4g 35 min
Sweet Chili Tempeh Stir-Fry Noodles 714 37.2g 70.7g 31.4g 30 min
Tamagoyaki (Japanese Rolled Omelette) 443 31.1g 10.4g 29.7g 25 min
Teriyaki Salmon Sheet Pan 485 42g 49.5g 35.2g 25 min
Thai Coconut Shrimp Curry 623 30.1g 62.8g 27.9g 20 min
Tuna & Chickpea Cracker Nachos 238.5 25.3g 17.15g 7.65g 45 min
Tuna Salad Lettuce Wraps 368 37.4g 27.3g 12.1g 15 min
Turkey Breast Stir-Fry with Vegetables 400 46g 52.7g 16.2g 27 min
Turkey Sausage Breakfast Burritos 729 45.7g 68.3g 30.3g 50 min
Turkish Menemen (Scrambled Eggs in Tomato Sauce) 383 25.2g 14.9g 24.6g 25 min
Veggie-Loaded Egg Muffins 462 34.3g 40.6g 18g 50 min
Yogurt-Marinated Tandoori-Style Chicken with Lentil Pilaf 583 52.7g 46.5g 20.7g 50 min

What You're Looking At

Every number comes from USDA FoodData Central — not estimates, not AI calculations, not label rounding. When a recipe says 44g protein, that's verified against individual ingredient entries with exact gram measurements.

Calories are calculated from the macronutrient breakdown: 4 cal/g protein, 4 cal/g carbs, 9 cal/g fat. This matches how nutrition labels work — no hidden math.

How This Differs from Recipe Finder

Recipe Finder helps you browse and filter — "what can I eat under 400 calories with 30g+ protein?" It's a discovery tool.

This tool answers a specific question — "how many calories are in the Greek yogurt parfait?" It's a lookup tool. Type a recipe name, get the answer.

Why USDA Data Matters

Most recipe sites estimate macros using generic databases or skip nutrition entirely. We pull values from USDA FoodData Central for each ingredient, weigh them to exact gram amounts, and calculate per-serving totals.

The result: numbers you can actually use for meal tracking without second-guessing whether they're rounded or approximate.

Want to browse by calories, protein, time, or cuisine?

Try the Recipe Finder