Recipes

Updated 2026-10-23 - data v2026-10-23.1

84 recipes across 36 meals, each in Fast, Flavorful, and Feast. Macros use USDA FoodData Central per-100g values times gram-weighed ingredients. Prices reflect typical retail costs and can vary by store. See a full day plan.

Splits the weight between cost and protein efficiency.

Showing 84 of 84

High protein waffles

Fast

Effort: 1 of 3

11 min total

360 kcal

Vegetarian
High Protein
Budget

$2.54/servingest.

Level up →

Banana protein smoothie

Fast

Effort: 1 of 3

4 min total

356 kcal

Vegetarian
High Protein
Budget

$2.40/servingest.

Level up →

White bowl of creamy oatmeal with a light swirl of heavy cream on top.

Creamy protein oats

Fast

Effort: 1 of 3

12 min total

419 kcal

Vegetarian
High Protein
Budget

$2.52/servingest.

Stack of golden protein waffles on a white plate with sliced banana on the side.

Protein waffles with banana

Fast

Effort: 1 of 3

11 min total

403 kcal

Vegetarian
High Protein
Budget

$2.42/servingest.

Level up →

Buffalo ranch chicken pasta salad

Fast

Effort: 1 of 3

15 min total

470 kcal

High Protein
Under 15 Min
Gluten-Free

$3.17/servingest.

Level up →

Protein overnight oats

Flavorful

Effort: 2 of 3

8 min total

370 kcal

Vegetarian
High Protein
Budget

$2.71/servingest.

Level up →

Banana-maple protein waffles

Flavorful

Effort: 2 of 3

12 min total

460 kcal

Vegetarian
High Protein
Under 15 Min

$3.27/servingest.

Level up →

Three folded soft corn tortillas, each holding a thin folded egg-white omelet topped with tomato salsa, on a white plate.

Egg white breakfast tacos

Fast

Effort: 1 of 3

12 min total

374 kcal

Vegetarian
High Protein
Budget

$2.45/servingest.

Level up →

Protein cheesecake parfait

Feast

Effort: 3 of 3

20 min total

366 kcal

Vegetarian
High Protein

$3.21/servingest.

← Simpler

Tuna poke-style bowl

Feast

Effort: 3 of 3

12 min total

435 kcal

Pescatarian
High Protein
Budget

$2.97/servingest.

← Simpler

Egg-white scramble with oats

Fast

Effort: 1 of 3

13 min total

382 kcal

Vegetarian
High Protein
Budget

$2.28/servingest.

Level up →

Lightened General Tso tofu

Feast

Effort: 3 of 3

34 min total

521 kcal

Vegan
Budget
Dairy-Free

$2.19/servingest.

← Simpler

White plate of penne pasta tossed with sliced chicken breast, garlic, olive oil, and grated parmesan.

Garlic chicken pasta

Fast

Effort: 1 of 3

16 min total

526 kcal

High Protein
Budget
One-Pan

$2.99/servingest.

Savory oats with egg whites

Flavorful

Effort: 2 of 3

15 min total

377 kcal

Vegetarian
High Protein
Budget

$2.57/servingest.

Level up →

Crunchy buffalo chicken pasta salad

Flavorful

Effort: 2 of 3

18 min total

518 kcal

High Protein
Gluten-Free
Meal-Prep

$3.56/servingest.

Level up →

Layered yogurt parfait in a glass with banana, strawberries and toasted oat crumble.

Yogurt parfait with banana and oats

Feast

Effort: 3 of 3

20 min total

381 kcal

Vegetarian
High Protein

$3.05/servingest.

← Simpler

Stack of golden protein waffles on a plate topped with Greek yogurt, strawberries and banana slices.

Waffles with yogurt and berries

Flavorful

Effort: 2 of 3

12 min total

440 kcal

Vegetarian
High Protein
Under 15 Min

$3.48/servingest.

Level up →

Clear cup layered with diced watermelon and thick nonfat Greek yogurt.

Watermelon protein yogurt cup

Fast

Effort: 1 of 3

5 min total

358 kcal

Vegetarian
High Protein
Under 15 Min

$3.96/servingest.

Orange protein smoothie

Fast

Effort: 1 of 3

4 min total

362 kcal

Vegetarian
High Protein
Under 15 Min

$3.94/servingest.

Lemon chicken pasta salad

Fast

Effort: 1 of 3

20 min total

508 kcal

High Protein
Gluten-Free
Dairy-Free

$3.22/servingest.

Level up →

Chicken shawarma bowl

Feast

Effort: 3 of 3

44 min total

475 kcal

High Protein
Budget
Gluten-Free

$2.76/servingest.

← Simpler

Glass jar of overnight oats with Greek yogurt, banana slices and blueberries.

Overnight oats with banana

Flavorful

Effort: 2 of 3

8 min total

398 kcal

Vegetarian
High Protein
Under 15 Min

$3.10/servingest.

Level up →

White bowl of Greek yogurt with strawberries, sliced banana and dry rolled oats on top.

Greek yogurt bowl with banana and oats

Fast

Effort: 1 of 3

5 min total

351 kcal

Vegetarian
High Protein
Under 15 Min

$3.36/servingest.

Level up →

Crispy tofu with soy-ginger glaze

Flavorful

Effort: 2 of 3

33 min total

502 kcal

Vegan
Budget
Dairy-Free

$2.03/servingest.

Level up →

Greek yogurt with berries

Fast

Effort: 1 of 3

4 min total

357 kcal

Vegetarian
High Protein
Under 15 Min

$3.88/servingest.

Level up →

Two slices of whole wheat toast topped with sliced hard-boiled eggs, beside a mound of scrambled egg whites on a white plate.

Hard-boiled eggs and egg whites on toast

Fast

Effort: 1 of 3

8 min total

399 kcal

Vegetarian
Budget
Under 15 Min

$2.16/servingest.

Level up →

Egg tacos with banana

Fast

Effort: 1 of 3

12 min total

401 kcal

Vegetarian
Budget
Under 15 Min

$2.25/servingest.

Level up →

Two slices of toast spread with cream cheese and topped with sliced strawberries, with a folded egg-white omelette on the side.

Strawberry cream cheese toast

Fast

Effort: 1 of 3

12 min total

389 kcal

Vegetarian
High Protein
Under 15 Min

$3.03/servingest.

Two slices of sourdough toast spread with mashed avocado, topped with scrambled eggs and drizzled with red hot sauce, on a white plate.

Avocado toast with scrambled eggs

Flavorful

Effort: 2 of 3

16 min total

401 kcal

Vegetarian
High Protein
Budget

$2.75/servingest.

Level up →

Baked tofu, rice, and stir-fry vegetables

Fast

Effort: 1 of 3

35 min total

552 kcal

Vegan
Budget
Gluten-Free

$2.33/servingest.

Level up →

Folded egg-white omelet resting on crispy diced potato hash with red and green bell pepper and onion, on a white plate.

Potato pepper hash with egg whites

Fast

Effort: 1 of 3

20 min total

355 kcal

Vegetarian
High Protein
Gluten-Free

$3.04/servingest.

Level up →

Blue cheese buffalo chicken pasta salad

Feast

Effort: 3 of 3

20 min total

563 kcal

High Protein
Gluten-Free
Meal-Prep

$3.99/servingest.

← Simpler

Spicy tuna rice bowl

Flavorful

Effort: 2 of 3

10 min total

431 kcal

Pescatarian
High Protein
Budget

$2.96/servingest.

Level up →

White bowl of Greek yogurt topped with diced apple, walnuts, and a light whey swirl.

Apple protein yogurt bowl

Fast

Effort: 1 of 3

6 min total

425 kcal

Vegetarian
High Protein
Under 15 Min

$4.46/servingest.

White bowl of cottage cheese topped with diced peaches.

Peach protein cottage bowl

Fast

Effort: 1 of 3

5 min total

381 kcal

Vegetarian
High Protein
Under 15 Min

$4.55/servingest.

White bowl of cottage cheese with chia stirred in, topped with pineapple chunks.

Pineapple chia cottage bowl

Fast

Effort: 1 of 3

5 min total

350 kcal

Vegetarian
High Protein
Under 15 Min

$3.22/servingest.

Baked chicken, rice, and broccoli

Fast

Effort: 1 of 3

32 min total

526 kcal

High Protein
Gluten-Free
Dairy-Free

$3.43/servingest.

Level up →

Protein shakshuka with pita

Feast

Effort: 3 of 3

25 min total

409 kcal

Vegetarian
Budget
Dairy-Free

$2.89/servingest.

← Simpler

Glass of deep red cherry protein smoothie topped with a swirl of almond butter and hemp seeds, next to a small plate of fresh cherries.

Cherry almond protein smoothie

Feast

Effort: 3 of 3

6 min total

451 kcal

Vegetarian
High Protein
Under 15 Min

$4.37/servingest.

← Simpler

Turkey sweet-potato hash with lime crema

Feast

Effort: 3 of 3

35 min total

484 kcal

High Protein
Gluten-Free
One-Pan

$3.43/servingest.

← Simpler

Stack of protein waffles on a plate with Greek yogurt, mixed berries and banana slices.

Berry yogurt waffle plate

Feast

Effort: 3 of 3

14 min total

459 kcal

Vegetarian
High Protein
Under 15 Min

$3.99/servingest.

← Simpler

Garlic-lemon chicken with broth rice

Flavorful

Effort: 2 of 3

40 min total

527 kcal

High Protein
Gluten-Free
Dairy-Free

$3.66/servingest.

Level up →

White plate with cottage cheese, dry-roasted peanuts, celery sticks, and two slices of whole wheat bread.

Cottage cheese peanut snack plate

Fast

Effort: 1 of 3

6 min total

492 kcal

Vegetarian
Budget
Under 15 Min

$2.58/servingest.

Two slices of whole wheat toast topped with sliced hard-boiled eggs and scrambled egg whites, with a sliced banana on the side, on a white plate.

Eggs on toast with banana

Fast

Effort: 1 of 3

8 min total

451 kcal

Vegetarian
Budget
Under 15 Min

$2.28/servingest.

Level up →

Berry yogurt protein waffles

Feast

Effort: 3 of 3

14 min total

549 kcal

Vegetarian
High Protein
Under 15 Min

$5.00/servingest.

← Simpler

Two slices of whole wheat toast with butter and honey, topped with sliced hard-boiled egg and scrambled egg whites.

Butter honey toast with eggs

Fast

Effort: 1 of 3

12 min total

521 kcal

Vegetarian
Budget
Under 15 Min

$2.94/servingest.

Protein pasta with turkey marinara

Fast

Effort: 1 of 3

23 min total

551 kcal

High Protein
Gluten-Free
Dairy-Free

$3.09/servingest.

Level up →

Tomato-herb lemon chicken pasta salad

Flavorful

Effort: 2 of 3

22 min total

549 kcal

High Protein
Gluten-Free
Meal-Prep

$3.98/servingest.

Level up →

Sourdough avocado toast with scrambled eggs and hot sauce on a white plate, with sliced banana on the side.

Avocado toast with eggs and banana

Flavorful

Effort: 2 of 3

16 min total

420 kcal

Vegetarian
Budget
Dairy-Free

$2.60/servingest.

Level up →

Tuna and rice bowl

Fast

Effort: 1 of 3

8 min total

474 kcal

Pescatarian
High Protein
Under 15 Min

$3.22/servingest.

Level up →

White bowl of thick skyr topped with sliced dates and a spoon of peanut butter.

Date and peanut butter skyr bowl

Fast

Effort: 1 of 3

5 min total

409 kcal

Vegetarian
High Protein
Under 15 Min

$4.37/servingest.

Glass of bright yellow mango pineapple protein smoothie sprinkled with chia seeds, next to a small dish of mango and pineapple chunks.

Tropical protein smoothie

Flavorful

Effort: 2 of 3

5 min total

431 kcal

Vegetarian
High Protein
Under 15 Min

$4.95/servingest.

Level up →

White bowl of skyr topped with halved cherries and chopped almonds.

Cherry almond skyr bowl

Fast

Effort: 1 of 3

5 min total

374 kcal

Vegetarian
High Protein
Under 15 Min

$6.34/servingest.

White bowl of skyr topped with sliced kiwi and hemp seeds.

Kiwi skyr protein bowl

Fast

Effort: 1 of 3

5 min total

356 kcal

Vegetarian
High Protein
Under 15 Min

$4.54/servingest.

Korean-style beef bowl

Feast

Effort: 3 of 3

27 min total

510 kcal

Dairy-Free
One-Pan

$3.08/servingest.

← Simpler

Feta lemon chicken pasta salad

Feast

Effort: 3 of 3

22 min total

597 kcal

High Protein
Gluten-Free
Meal-Prep

$4.39/servingest.

← Simpler

White bowl of thick skyr topped with fresh raspberries and a drizzle of honey.

Skyr with raspberries and honey

Fast

Effort: 1 of 3

4 min total

358 kcal

Vegetarian
High Protein
Under 15 Min

$6.86/servingest.

Level up →

Shrimp fried rice with egg whites

Flavorful

Effort: 2 of 3

20 min total

420 kcal

Pescatarian
High Protein
Dairy-Free

$3.87/servingest.

Level up →

Three corn tortilla tacos filled with scrambled eggs and black beans, topped with shredded cheddar and tomato salsa, on a white plate.

Bean and cheese breakfast tacos

Flavorful

Effort: 2 of 3

18 min total

470 kcal

Vegetarian
Budget
Gluten-Free

$2.60/servingest.

Level up →

White bowl of skyr topped with green grapes and walnut pieces.

Grapes, walnuts, and skyr

Fast

Effort: 1 of 3

4 min total

349 kcal

Vegetarian
High Protein
Under 15 Min

$3.83/servingest.

Bolognese-style ragù with parmesan

Feast

Effort: 3 of 3

45 min total

548 kcal

High Protein
Gluten-Free
Meal-Prep

$3.63/servingest.

← Simpler

Three corn tortilla tacos with scrambled eggs, black beans, cheddar and salsa on a white plate, with banana on the side.

Bean tacos with eggs and banana

Flavorful

Effort: 2 of 3

18 min total

539 kcal

Vegetarian
Budget
Gluten-Free

$2.75/servingest.

Level up →

Garlic-chili shrimp with scallions

Feast

Effort: 3 of 3

20 min total

392 kcal

Pescatarian
High Protein
Gluten-Free

$3.97/servingest.

← Simpler

Beef and broccoli stir-fry

Flavorful

Effort: 2 of 3

24 min total

521 kcal

Dairy-Free
One-Pan

$3.42/servingest.

Level up →

Two toasted bagel halves spread with cream cheese and topped with scrambled eggs, tomato slices, red onion rings and fresh herbs, on a white plate.

Bagel with cream cheese and eggs

Feast

Effort: 3 of 3

20 min total

450 kcal

Vegetarian

$3.17/servingest.

← Simpler

Taco turkey with roasted sweet potato

Flavorful

Effort: 2 of 3

37 min total

503 kcal

Gluten-Free
Dairy-Free
Meal-Prep

$3.47/servingest.

Level up →

White bowl of flaked crab and diced cucumber in lemon yogurt dressing, with two slices of whole wheat bread on the side.

Lemon crab cucumber salad

Fast

Effort: 1 of 3

12 min total

466 kcal

Pescatarian
High Protein
Under 15 Min

$9.03/servingest.

White bowl of white rice topped with sautéed shrimp, toasted coconut, and lime.

Coconut lime shrimp bowl

Fast

Effort: 1 of 3

16 min total

453 kcal

Pescatarian
High Protein
Dairy-Free

$4.50/servingest.

Toasted bagel halves with cream cheese, scrambled eggs, tomato and red onion on a white plate, with sliced banana on the side.

Bagel breakfast with eggs and banana

Feast

Effort: 3 of 3

20 min total

476 kcal

Vegetarian

$3.13/servingest.

← Simpler

Garlic-spinach meat sauce pasta

Flavorful

Effort: 2 of 3

30 min total

545 kcal

High Protein
Gluten-Free
Dairy-Free

$3.84/servingest.

Level up →

Roasted sweet potato cubes with crumbled sausage and wilted spinach, topped with a sunny-side-up egg, on a white plate.

Sweet potato sausage hash

Flavorful

Effort: 2 of 3

28 min total

471 kcal

Gluten-Free
Dairy-Free
One-Pan

$3.40/servingest.

Level up →

Sautéed shrimp, rice, and peas

Fast

Effort: 1 of 3

16 min total

474 kcal

Pescatarian
High Protein
Gluten-Free

$4.44/servingest.

Level up →

Turkey, sweet potato, and green beans

Fast

Effort: 1 of 3

38 min total

550 kcal

Gluten-Free
Dairy-Free
Meal-Prep

$3.82/servingest.

Level up →

Lean beef, rice, and peppers

Fast

Effort: 1 of 3

25 min total

544 kcal

Gluten-Free
Dairy-Free
Meal-Prep

$3.45/servingest.

Level up →

Crispy potato hash with bacon pieces, two sunny-side-up eggs, sliced scallions and hazelnut chili crunch on a white plate.

Bacon ghee breakfast hash

Feast

Effort: 3 of 3

32 min total

540 kcal

Gluten-Free
One-Pan

$3.37/servingest.

← Simpler

White bowl of cottage cheese topped with diced mango, chia seeds and chopped pistachios.

Cottage cheese with mango and pistachios

Flavorful

Effort: 2 of 3

8 min total

401 kcal

Vegetarian
Under 15 Min
Gluten-Free

$4.38/servingest.

Level up →

Three corn tortilla tacos with ham, scrambled eggs, mozzarella, guacamole and salsa on a white plate, with sliced banana on the side.

Ham tacos with guacamole and banana

Feast

Effort: 3 of 3

20 min total

510 kcal

Gluten-Free

$3.49/servingest.

← Simpler

Three corn tortilla tacos with scrambled eggs, folded deli ham, melted mozzarella and guacamole on a white plate.

Ham guacamole breakfast tacos

Feast

Effort: 3 of 3

20 min total

465 kcal

Gluten-Free

$3.63/servingest.

← Simpler

White plate of lobster tail pieces in lemon butter over white rice with wilted spinach.

Lobster with lemon butter and rice

Fast

Effort: 1 of 3

14 min total

451 kcal

Pescatarian
High Protein
Under 15 Min

$12.38/servingest.

White bowl of rice topped with seared pork belly, scrambled egg whites, and diced cucumber.

Pork belly rice bowl with egg whites

Fast

Effort: 1 of 3

18 min total

593 kcal

Dairy-Free
One-Pan

$3.94/servingest.

Miso-glazed salmon with sesame asparagus

Feast

Effort: 3 of 3

28 min total

481 kcal

Pescatarian
Dairy-Free

$5.48/servingest.

← Simpler

Dijon-dill salmon with roasted potatoes

Flavorful

Effort: 2 of 3

34 min total

470 kcal

Pescatarian
Gluten-Free
Dairy-Free

$5.96/servingest.

Level up →

Baked salmon, potatoes, and asparagus

Fast

Effort: 1 of 3

30 min total

486 kcal

Pescatarian
Gluten-Free
Dairy-Free

$6.23/servingest.

Level up →

White bowl of whole-milk Greek yogurt topped with blackberries, walnuts, pecans and dark chocolate shavings.

Greek yogurt breakfast sundae

Feast

Effort: 3 of 3

10 min total

500 kcal

Vegetarian
Under 15 Min
Gluten-Free

$5.22/servingest.

← Simpler