Why 30 g per meal specifically?

Per-meal protein leucine threshold for muscle protein synthesis sits at roughly 2.5 g of leucine, which falls out at around 25–30 g of mixed protein from animal sources, slightly higher from plant sources. Below that, the anabolic signal is muted. We use 30 g as the floor.

Are these all dinner recipes?

No, breakfasts, lunches, and dinners. The breakfast slot matters most when later-day appetite is unreliable; we front-load.

Do plant-based options work?

Yes, with a slightly higher protein target per serving (33–35 g) to account for digestibility differences. Cottage cheese, Greek yoghurt, and tofu-based recipes are tagged inside this set.

Recipes

High-protein meals: 30g+ per serving, tested.

Adults in caloric deficit or building a muscle-preservation protein floor needing 30 g+ protein per serving to protect lean mass.

In this category

Recipes live: 0
Protein floor: 25g

In caloric deficit, the single biggest nutritional risk is losing muscle alongside fat. Independent guidance (Phillips 2017, Morton 2018 meta-analysis) sets the daily protein floor at 1.2–1.6 g per kg of body weight. For a 75 kg adult, that's 90–120 g a day, and it has to land in actual meals. Halving a normal recipe halves the protein. These don't.

Recipes land in this category as they clear editorial review. See the full recipe index for what's live today.

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Frequently asked

Questions readers send.

Why 30 g per meal specifically?: Per-meal protein leucine threshold for muscle protein synthesis sits at roughly 2.5 g of leucine, which falls out at around 25–30 g of mixed protein from animal sources, slightly higher from plant sources. Below that, the anabolic signal is muted. We use 30 g as the floor.
Are these all dinner recipes?: No, breakfasts, lunches, and dinners. The breakfast slot matters most when later-day appetite is unreliable; we front-load.
Do plant-based options work?: Yes, with a slightly higher protein target per serving (33–35 g) to account for digestibility differences. Cottage cheese, Greek yoghurt, and tofu-based recipes are tagged inside this set.