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20 minPattaya Fried Rice
560kcal
40gprotein
3 hAlgerian Couscous with Meat and Vegetables
642kcal
27gprotein
1 hAsaro
772kcal
51gprotein
5 minChickpea Omelette
527kcal
22gprotein
12 h 45 minCholley (Chickpea Curry)
403kcal
19gprotein
20 minDal Makhani (Black Gram with Cream)
390kcal
14gprotein
Egyptian Lentil Soup
344kcal
17gprotein
Falafel
466kcal
10gprotein
Masyaura (Nepali Fermented Vegetable Balls)
584kcal
40gprotein
10 minPotato Stew
428kcal
13gprotein
Warm Black Bean Salad with Kale and Tomatoes
194kcal
11gprotein
3 hZacusca (Romanian Vegetable Spread)
489kcal
4gprotein
1 hSalată de Boeuf (Romanian Beef Salad)
688kcal
16gprotein
4 h 10 minPea Soup (Québécois Style)
410kcal
40gprotein
1 hDolma (Stuffed Grape Leaves)
777kcal
40gprotein
1 h 20 minBell Pepper Chili
374kcal
32gprotein
Maffé (West African Peanut Stew) II
322kcal
21gprotein
30 minCold Fusilli Pasta with Summer Vegetables
487kcal
22gprotein
30 minHeavenly Chicken With Angel Hair Pasta
460kcal
27gprotein
2 h 30 minNew Orleans Red Beans
216kcal
14gprotein
30 minRed Beans and Rice
416kcal
21gprotein
15 minTuscan Beans With Tomatoes and Oregano
208kcal
9gprotein
Potato and Cauliflower Curry (Aloo Gobi)
288kcal
10gprotein
Atkilt Wat (Ethiopian Cabbage and Potato Stew)
359kcal
7gprotein
20 minBachelor Fish Stew
304kcal
16gprotein
Baked Eggplant
286kcal
10gprotein
3 h 30 minBean Jahni Soup
587kcal
24gprotein
1 hBean Soup (Vegetarian)
165kcal
9gprotein
Bean and Green Chili Soup
337kcal
14gprotein
4 hBlack Bean Chili
259kcal
15gprotein
2 hBlack Bean Soup
386kcal
22gprotein
30 minBlack Bean Soup and Salsa Verde
409kcal
27gprotein
2 hBlack Bean Soup with Tomato-Tomatillo Salsa
356kcal
19gprotein
30 minBlack-Eyed Peas and Kale
189kcal
10gprotein
Brazilian Black Bean Soup
277kcal
17gprotein
45 minCalifornia Curry Chicken
852kcal
36gprotein
Carrot and Coriander Soup
228kcal
5gprotein
25 minChanterelle Goulash
264kcal
5gprotein
Chickpea Curry (Masaledaar Chole)
543kcal
22gprotein
Chickpea Moi Moi
435kcal
23gprotein
Chikwanda (Zambian Sweet Potato Stew)
343kcal
6gprotein
Chili with Meat
309kcal
20gprotein
20 minChukauni (Nepalese Potato Salad)
447kcal
9gprotein
Double Pea Soup
410kcal
10gprotein
Eggplant and Chickpea Skillet
269kcal
13gprotein
English Pea Salad
187kcal
10gprotein
Fasolia (Ethiopian Green Bean Stew)
280kcal
8gprotein
Frito Pie (Baked)
362kcal
16gprotein
Garden Bulgur
314kcal
10gprotein
Garlic Asparagus
280kcal
12gprotein
Green Bean Casserole (Vegan)
243kcal
10gprotein
Hamli (Ethiopian Spinach Stew)
272kcal
15gprotein
Herbed Tomato Soup
282kcal
9gprotein
16 h 45 minHomemade Tomato Paste
157kcal
8gprotein
Ikijumba (Rwandan Sweet Potato Stew)
247kcal
5gprotein
Ikijumba n'Umutsima (Rwandan Sweet Potato Stew with Corn and Bean Dish)
336kcal
9gprotein
2 h 30 minIsland Salsa Salad
191kcal
3gprotein
Kik Alicha (Yellow Split Pea Stew)
497kcal
25gprotein
Lentil, Barley, and Tomato Soup
318kcal
18gprotein
30 minLinguine Primavera Mediterranean
679kcal
23gprotein
Lumanda (Zambian Okra Stew)
417kcal
8gprotein
Maitorieska (Finnish Barley Flatbread)
676kcal
22gprotein
25 minMango and Yellow Split Pea Curry
616kcal
28gprotein
Meat Masala
503kcal
20gprotein
Mesir Wat (Spicy Ethiopian Lentil Stew)
432kcal
25gprotein
Mesquite Beef Tenderloin
447kcal
51gprotein
4 hNew Mexico Pork Tamales
410kcal
9gprotein
2 hPasta and Bean Soup (Pasta e Fagioli)
711kcal
23gprotein
Pease Pudding
416kcal
28gprotein
Phulourie (Split Pea Fritters)
497kcal
30gprotein
Pumpkin Substitute
238kcal
9gprotein
Quinoa, Shiitake Mushrooms and Adzuki Beans
351kcal
15gprotein
15 minRacuszki (Polish Pancakes)
585kcal
22gprotein
Ratatouille II
259kcal
13gprotein
45 minSauerkraut I
125kcal
7gprotein
24 hSauerkraut II
142kcal
7gprotein
Sauteed Morels
297kcal
15gprotein
2 minSeasoned Salt I
249kcal
10gprotein
Simple Boiled Chickpeas
512kcal
28gprotein
15 minSouthwest Pasta
628kcal
23gprotein
20 minSouthwestern Black Beans and Rice
213kcal
9gprotein
Spicy Black Beans
287kcal
11gprotein
20 minSpicy Chickpea Soup
712kcal
34gprotein
Spicy Chickpeas
593kcal
18gprotein
Spinach Calzones
578kcal
37gprotein
3 h 15 minSpinach and Ricotta Lasagna
610kcal
37gprotein
Stovetop Barley I
261kcal
7gprotein
Thai Green Curry Paste
269kcal
7gprotein
10 minThree Bean Confetti Salad
257kcal
13gprotein
Three Sisters Stew
252kcal
10gprotein
5 hTofu Tamale Pie
495kcal
33gprotein
25 minWali Wa Nazi
461kcal
9gprotein
White Bean Soup (Bob Chorba)
214kcal
11gprotein
Yataklete Kilkil (Ethiopian Vegetable Stew)
373kcal
9gprotein
Yellow Curry Paste
261kcal
14gprotein
1 hYellow Split Pea Soup
345kcal
32gprotein
Yemenite Charoset II
472kcal
10gprotein
Yetakelt Wot (Ethiopian Spiced Vegetable Stew)
265kcal
7gprotein
Vegetarian Soft Tacos
750kcal
43gprotein
Deep Fried Lentil Dough Balls (Punugu)
617kcal
25gprotein
1 hBassi-Salté (Senegalese Couscous with Meat and Vegetables)
981kcal
42gprotein
Hutspot (Dutch Mashed Vegetables)
464kcal
19gprotein
Saffron Rice and Beans
869kcal
17gprotein
10 minMilk Toast I
578kcal
33gprotein
Chickpea Stew
239kcal
11gprotein
30 minMapo Tofu
658kcal
68gprotein
40 minKashmiri Pulao
884kcal
18gprotein
Entula (Ugandan Eggplant Stew)
253kcal
7gprotein
15 minCarrot Fufu
110kcal
2gprotein
45 minShepherd's Pie III
686kcal
22gprotein
Tadka Dhal (Spiced Lentil Curry) II
408kcal
15gprotein
30 minSoy-Lentil-Vegetable Stew
771kcal
60gprotein
Pan-Seared Pork Chops
309kcal
12gprotein
Shrimp Hooman (Goan Shrimp Curry)
446kcal
25gprotein
Potatoes with Green Sauce
845kcal
22gprotein
Eat for a reason
All guidesGoal
High-protein eating
How much protein is worth aiming for, how to spread it across the day, and the recipes that get you there without eating chicken and rice forever.
Goal
Eating in a calorie deficit
Losing fat comes down to eating a little less than you burn, for long enough. Here is how to set the numbers and still enjoy dinner.
Eating style
Low-carb and keto
What separates low-carb from keto, who it suits, and every recipe here under 20 g of carbs a serving.
Your kitchen
Cooking with only an air fryer
No oven, no hob, no problem. How to convert oven recipes, what air fryers are best at, and every recipe here that needs nothing else.