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.

133 recipes with USDA-verified nutrition

Search by recipe name to see calories and macros instantly.

Full Nutrition Reference — All 133 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 Canned Tuna Protein Bowl with Edamame | 45g Protein 404 45g 31.6g 10.3g 5 min
5-Minute Egg and Cottage Cheese Scramble 432 37.9g 5.4g 27.7g 15 min
Air Fryer Canned Salmon Patties - 35g Protein, 20 Minutes 290 35g 8g 12g 20 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 641 31.6g 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
Blended Cottage Cheese Mediterranean Dip - 23g Protein 188 22.6g 9.7g 5.8g 5 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 Breast Shawarma Wraps with Yogurt-Garlic Sauce 504 37g 44g 20g 70 min
Chicken Fajita Stuffed Peppers 352 30.8g 30.6g 11.8g 50 min
Chicken Piccata with Lemon-Caper Pan Sauce - 35g Protein 457 35g 12.9g 29.5g 25 min
Chicken Shawarma Salad Bowls 656 49g 16g 44g 45 min
Chicken Tinga Tacos: 40g Protein, About $2.50 Per Serving 546 40g 47g 22g 35 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 464 32.2g 57.7g 11.6g 60 min
Chipotle Citrus Turkey Lettuce Cups 387.4 23g 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 388 43.9g 1.8g 22.8g 22 min
Cold-Pan Crispy Chicken Thighs with Smashed Potatoes and 46g Protein 676 46g 33g 40g 50 min
Cottage Cheese Berry Night Bowl with 25g Protein 249 25.1g 25.5g 5.5g 5 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
Crispy Gochujang Chicken Breast with Sesame Glaze — 54g Protein 507 54g 30g 19g 25 min
Cuban Picadillo with 37g Protein and Cauliflower Rice 527 37g 34g 27g 40 min
Easy Chicken Fried Rice 535 32.4g 9.6g 40.8g 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 451 46.3g 8g 26g 20 min
Egg White and Veggie Stir-Fry 339 32g 19g 15g 18 min
Filipino Chicken Adobo 277 37g 3g 13g 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 508.8 51.4g 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 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 Turkey Taco Skillet 574 42.5g 56g 20g 40 min
Gyeran-jjim (Korean Steamed Egg Custard) 353.9 27g 4.1g 25.5g 20 min
Hainanese Chicken Rice: 60g Protein, 605 Calories (Steam-Poach Method) 605 60g 62g 13g 40 min
Hearty Chicken Noodle Soup 387.1 50.5g 23.1g 10.3g 50 min
Hearty Tofu Scramble Breakfast Wraps 632.6 48.3g 55g 24.4g 55 min
Herb-Crusted Pork Chops with Apple Slaw 547 44g 29.8g 40.3g 35 min
Homemade Doner Kebab (Oven Method) with 48g Protein 642 48g 52g 26.9g 45 min
Honey Garlic Chicken Thighs Meal Prep (44g Protein, 608 Cal) 608 44g 63g 20g 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 617 34.6g 59.8g 26.6g 30 min
Hot Honey Ground Turkey Bowls with 52g Protein 655 52g 42g 31g 32 min
Instant Pot Beef Stew 442 43.5g 30.2g 14.3g 75 min
Instant Pot Chicken Tikka Masala 547.2 41.2g 18.2g 34.4g 50 min
Instant Pot Mediterranean Lentil Soup 443 32g 55.2g 11.8g 30 min
Italian Turkey Meatball Soup 526 45g 34.7g 23g 55 min
Japanese Chicken Katsu Curry with 46g Protein per Bowl 735 46g 77g 27g 45 min
Korean Beef Bulgogi Bowl 739 54.7g 72.7g 23.7g 35 min
Korean Ground Beef Bowls 660 47g 55g 28g 30 min
Kung Pao Seitan Stir-Fry 480.5 21.2g 37.5g 27.3g 35 min
Lemon Herb Chicken Breast Meal Prep 575.6 65.6g 32.4g 20.4g 40 min
Lemon Herb Tilapia with Roasted Vegetables 410.9 42.9g 29.9g 13.3g 45 min
Lemon Herb Tuna Pasta Bowls 579.2 42.3g 51.2g 22.8g 55 min
Lentil Bolognese Pasta 535 30.5g 63.3g 19.1g 60 min
Lightened Ground Beef Stroganoff 636 47g 54g 26g 35 min
Lightened Shrimp Pad Thai 584 42.4g 51.8g 23g 30 min
Lighter Chicken Parmesan Bake 401.3 38.6g 30.9g 13.7g 55 min
Maple Walnut Overnight Oats 424 28.3g 48.5g 13.8g 5 min
Marry Me Chicken with 42g Protein Cottage Cheese Cream Sauce 399 42g 6g 23g 30 min
Mediterranean Chicken Skewers with Tzatziki | 50g Protein, 4 Servings 418 49.6g 15.2g 15.9g 72 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 693.2 42g 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 572 37.2g 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 498.1 50.4g 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
Salmon Rice and Broccoli Meal Prep - 44g Protein per Bowl 722 44g 60g 34g 30 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 525.5 27.8g 27.3g 33.9g 35 min
Sheet Pan Chicken Fajitas 478 29.3g 49.9g 17.9g 35 min
Sheet-Pan Lemon Garlic Chicken & Veg Tray 622.9 58.1g 48.8g 21.7g 45 min
Shrimp Tacos with Lime Crema 477 54g 36g 13g 12 min
Skillet Chicken Fajita Bowls 546 36.9g g g 55 min
Slow Cooker Chicken Tikka Masala 559.1 39.2g 28.8g 31.9g 255 min
Slow Cooker Chicken Tortilla Soup 488.2 40g 51g 13.8g 375 min
Slow Cooker Pulled Pork Carnitas Bowls 739 51.3g 37.6g 42.6g 500 min
Slow Cooker Turkey Chili 623 45.6g 53g 25.4g 380 min
Slow-Cooker Habanero Brisket Tacos 635.2 49g 54.9g 24.4g 480 min
Smoked Salmon Breakfast Sandwich 632 38.6g 59.7g 26.5g 40 min
Smoked Salmon Cucumber Bites 281.5 16.8g 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
Spicy Tuna Rice Bowl with Avocado and Edamame | 34g Protein 542 34g 47g 26g 25 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 Basil Chicken (Pad Krapow Gai) with 51g Protein and Fried Egg 607 51g 51.3g 22g 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 Melt Stuffed Peppers with 42g Protein 446 42g 11g 26g 28 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 Egg Roll in a Bowl with 44g Protein 471 44g 13g 27g 20 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 561.1 47.2g 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

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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.

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