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Protein Nutrition Guide
Why Protein Matters
Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting immune function.
For active individuals, adequate protein intake helps preserve muscle mass, enhance recovery, and optimize body composition.
Daily Protein Recommendations:
Sedentary adults: 0.8g per kg body weight
Active individuals: 1.2-1.6g per kg body weight
Athletes and strength training: 1.6-2.2g per kg body weight
Best Protein Sources
Animal-Based Proteins
Chicken breast (31g per 100g)
Salmon (25g per 100g)
Eggs (13g per 2 large eggs)
Greek yogurt (10g per 100g)
Lean beef (26g per 100g)
Plant-Based Proteins
Lentils (9g per 100g cooked)
Chickpeas (8g per 100g cooked)
Quinoa (4g per 100g cooked)
Tofu (8g per 100g)
Almonds (21g per 100g)
Protein Timing
While total daily protein intake is most important, strategic timing can optimize results:
🌅
Breakfast
20-30g to kickstart metabolism and reduce cravings
💪
Post-Workout
20-40g within 2 hours to support recovery
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Before Bed
Casein or slow-digesting protein for overnight recovery
7-Day High-Protein Meal Plan
Daily Target: 150g Protein
Balanced meals designed for optimal muscle growth and recovery