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SIMPLE PROTEIN, SIMPLE MEALS

Simple protein, simple meals

You don't need complicated recipes to eat well. Build simple meals with protein, vegetables, fiber, and foods you enjoy.

You can eat healthy without spending hours in the kitchen

These meals use foods you can assemble quickly. Numbers are estimates scaled from USDA FoodData Central. Nothing on this page is mandatory.

Cheese is one option

Hard cheese can be a useful source of protein and calcium. The serving on this page is about one ounce (the 30 g reference amount), or a 17 g slice in the same FoodData Central record. It is not 200 g a day. Many hard cheeses are calorie-dense and high in saturated fat and sodium. Use a moderate portion and vary your protein foods.

Other options: eggs, Greek yogurt, cottage cheese, beans, lentils, fish, chicken, and tofu. None of them is mandatory.

Pattern Dairy-free Budget Minimal cooking Quick

Allergies from your food profile are applied. A saved avoid list is respected.

Hard-boiled egg

1 large egg

Protein: 6.3 g
Calories: 77.5 kcal
Saturated fat: 1.6 g
Fiber: 0.0 g

With tomatoes or spinach
Sliced onto a salad
Next to fruit

USDA 173424

Cheddar cheese

30 g reference amount

Protein: 7.0 g
Calories: 122.4 kcal
Saturated fat: 5.8 g
Fiber: Not reported

A small piece with fruit
Grated lightly over beans
Beside vegetables, not as the whole meal

USDA 328637

Low-fat cottage cheese

4 ounces

Protein: 14.0 g
Calories: 81.4 kcal
Saturated fat: 0.7 g
Fiber: 0.0 g

With fruit
With chopped vegetables
On a slice of leftover cooked grain

USDA 173417

Nonfat plain Greek yogurt

1 container

Protein: 17.3 g
Calories: 100.3 kcal
Saturated fat: 0.2 g
Fiber: 0.0 g

With berries
With chopped fruit
As a savory dip for vegetables

USDA 170894

Chicken breast

1/2 breast, bone and skin removed

Protein: 26.7 g
Calories: 141.9 kcal
Saturated fat: 0.9 g
Fiber: 0.0 g

Sliced over greens
Next to roasted vegetables
In a warm grain bowl

USDA 171477

Roasted turkey

3 ounces

Protein: 24.7 g
Calories: 135.2 kcal
Saturated fat: 1.0 g
Fiber: 0.0 g

With a cooked grain
On a large salad
With carrots and greens

USDA 171481

Atlantic cod

3 ounces

Protein: 19.4 g
Calories: 89.3 kcal
Saturated fat: 0.1 g
Fiber: 0.0 g

With a tray of vegetables
Flaked beside rice
With lemon and herbs

USDA 171956

Wild salmon

3 ounces

Protein: 21.6 g
Calories: 154.7 kcal
Saturated fat: 1.1 g
Fiber: 0.0 g

With vegetables
Flaked over greens
With cooked quinoa

USDA 171998

Light tuna in water

3 ounces

Protein: 21.7 g
Calories: 98.6 kcal
Saturated fat: 0.2 g
Fiber: 0.0 g

On a green salad
With beans and vegetables
With a squeeze of lemon

USDA 171986

Lean beef tenderloin

3 ounces

Protein: 24.7 g
Calories: 170.0 kcal
Saturated fat: 2.7 g
Fiber: 0.0 g

With vegetables
Sliced beside a salad
With a cooked grain

USDA 171811

Cooked black beans

1 cup

Protein: 15.2 g
Calories: 227.0 kcal
Saturated fat: 0.2 g
Fiber: 15.0 g

In a salad
With salsa and greens
Beside rice

USDA 173735

Cooked kidney beans

1 cup

Protein: 15.3 g
Calories: 224.8 kcal
Saturated fat: 0.1 g
Fiber: 11.3 g

In a bean salad
With rice and greens
In a simple chili-style pot with vegetables

USDA 173740

Cooked chickpeas

1 cup

Protein: 14.5 g
Calories: 269.0 kcal
Saturated fat: 0.4 g
Fiber: 12.5 g

In a chopped salad
Warmed with vegetables
Mashed with lemon as a spread

USDA 173757

Cooked lentils

1 cup

Protein: 17.9 g
Calories: 229.7 kcal
Saturated fat: 0.1 g
Fiber: 15.6 g

With cooked vegetables
In a warm bowl
With rice and greens

USDA 172421

Firm tofu

1/2 cup

Protein: 21.8 g
Calories: 181.4 kcal
Saturated fat: 1.6 g
Fiber: 2.9 g

Cubed with vegetables
Warmed in a pan
Crumble into a salad

USDA 172475

Prepared edamame

1 cup

Protein: 18.5 g
Calories: 187.6 kcal
Saturated fat: 1.0 g
Fiber: 8.1 g

As a snack
Tossed into a salad
Beside rice

USDA 168411

Almonds

1 ounce (23 whole kernels)

Protein: 6.0 g
Calories: 164.1 kcal
Saturated fat: 1.1 g
Fiber: 3.5 g

A small handful
Chopped over yogurt
With fruit

USDA 170567

English walnuts

1 ounce (14 halves)

Protein: 4.3 g
Calories: 185.4 kcal
Saturated fat: 1.7 g
Fiber: 1.9 g

A few halves
Chopped over oats
With an apple

USDA 170187

Pumpkin seeds

1 ounce

Protein: 8.6 g
Calories: 158.5 kcal
Saturated fat: 2.5 g
Fiber: 1.7 g

Sprinkled on oats
On a salad
A small handful

USDA 170556

Simple meals

breakfast: Eggs and vegetables

Hard-boiled eggs with spinach, tomato, and a spoon of olive oil.

Use two hard-boiled eggs.
Warm the spinach and tomato in one tablespoon of olive oil until the spinach wilts.
Serve the eggs with the vegetables.

Protein: 14.8 g
Calories: 299.2 kcal
Saturated fat: 5.2 g
Fiber: 2.1 g

Estimated. Hard-boiled egg (FDC 173424); Raw spinach (FDC 168462); Tomato (FDC 170457); Olive oil (FDC 171413).

breakfast: Greek yogurt and berries

Plain nonfat Greek yogurt with half a cup of blueberries.

Spoon the yogurt into a bowl.
Add half a cup of blueberries.

Protein: 17.9 g
Calories: 142.5 kcal
Saturated fat: 0.2 g
Fiber: 1.8 g

Estimated. Nonfat plain Greek yogurt (FDC 170894); Blueberries (FDC 171711).

breakfast: Cottage cheese and fruit

Low-fat cottage cheese with a cup of apple slices.

Add the cottage cheese to a bowl.
Serve it with a cup of apple slices.

Protein: 14.3 g
Calories: 138.0 kcal
Saturated fat: 0.8 g
Fiber: 2.6 g

Estimated. Low-fat cottage cheese (FDC 173417); Apple with skin (FDC 171688).

breakfast: Oats, seeds, and berries

Cooked oats with pumpkin seeds and half a cup of blueberries.

Start with a cup of cooked oats.
Add an ounce of pumpkin seeds and half a cup of blueberries.

Protein: 15.1 g
Calories: 366.8 kcal
Saturated fat: 3.2 g
Fiber: 7.5 g

Estimated. Cooked oats (FDC 173905); Pumpkin seeds (FDC 170556); Blueberries (FDC 171711).

lunch: Black bean salad

Cooked black beans, romaine, tomato, and olive oil.

Combine a cup of cooked black beans with romaine and half a tomato.
Add one tablespoon of olive oil.

Protein: 16.9 g
Calories: 373.4 kcal
Saturated fat: 2.2 g
Fiber: 17.7 g

Estimated. Cooked black beans (FDC 173735); Romaine lettuce (FDC 169247); Tomato (FDC 170457); Olive oil (FDC 171413).

lunch: Chickpea salad

Cooked chickpeas, cucumber, romaine, and olive oil.

Toss a cup of cooked chickpeas with cucumber and romaine.
Add one tablespoon of olive oil.

Protein: 16.4 g
Calories: 419.9 kcal
Saturated fat: 2.4 g
Fiber: 15.0 g

Estimated. Cooked chickpeas (FDC 173757); Cucumber with peel (FDC 168409); Romaine lettuce (FDC 169247); Olive oil (FDC 171413).

lunch: Kidney bean salad

Cooked kidney beans with spinach, carrot, and olive oil.

Combine a cup of cooked kidney beans with spinach and a carrot.
Add one tablespoon of olive oil.

Protein: 17.6 g
Calories: 382.9 kcal
Saturated fat: 2.1 g
Fiber: 14.4 g

Estimated. Cooked kidney beans (FDC 173740); Raw spinach (FDC 168462); Raw carrots (FDC 170393); Olive oil (FDC 171413).

lunch: Chicken and vegetable salad

Cooked chicken breast with romaine, tomato, and olive oil.

Slice the cooked chicken.
Set it on romaine with half a tomato.
Add one tablespoon of olive oil.

Protein: 28.4 g
Calories: 288.3 kcal
Saturated fat: 2.8 g
Fiber: 2.7 g

Estimated. Chicken breast (FDC 171477); Romaine lettuce (FDC 169247); Tomato (FDC 170457); Olive oil (FDC 171413).

lunch: Tuna and greens

Tuna canned in water with spinach and olive oil.

Drain the tuna.
Serve it on two cups of spinach with one tablespoon of olive oil.

Protein: 23.4 g
Calories: 231.7 kcal
Saturated fat: 2.1 g
Fiber: 1.3 g

Estimated. Light tuna in water (FDC 171986); Raw spinach (FDC 168462); Olive oil (FDC 171413).

dinner: Fish and vegetables

Cooked Atlantic cod with broccoli, carrot, and olive oil.

Warm the cod with the oil until it flakes. The cod figures are for dry-heat cooked cod; the oil is counted from its own record.
Steam or warm the broccoli and carrot.

Protein: 22.5 g
Calories: 264.5 kcal
Saturated fat: 2.1 g
Fiber: 4.1 g

Estimated. Atlantic cod (FDC 171956); Raw broccoli (FDC 170379); Raw carrots (FDC 170393); Olive oil (FDC 171413).

dinner: Chicken with salad

Cooked chicken with romaine, cucumber, and olive oil.

Slice the cooked chicken.
Serve it with romaine, cucumber, and one tablespoon of olive oil.

Protein: 28.5 g
Calories: 292.8 kcal
Saturated fat: 2.8 g
Fiber: 2.5 g

Estimated. Chicken breast (FDC 171477); Romaine lettuce (FDC 169247); Cucumber with peel (FDC 168409); Olive oil (FDC 171413).

dinner: Lentils and vegetables

Cooked lentils with carrot, spinach, and olive oil.

Warm a cup of cooked lentils with carrot and spinach.
Add one tablespoon of olive oil.

Protein: 20.1 g
Calories: 387.8 kcal
Saturated fat: 2.0 g
Fiber: 18.7 g

Estimated. Cooked lentils (FDC 172421); Raw carrots (FDC 170393); Raw spinach (FDC 168462); Olive oil (FDC 171413).

dinner: Tofu with vegetables

Firm tofu with broccoli, carrot, and olive oil.

Warm the tofu with the vegetables in one tablespoon of olive oil.
The tofu record is firm tofu prepared with calcium sulfate.

Protein: 24.9 g
Calories: 356.7 kcal
Saturated fat: 3.6 g
Fiber: 7.0 g

Estimated. Firm tofu (FDC 172475); Raw broccoli (FDC 170379); Raw carrots (FDC 170393); Olive oil (FDC 171413).

dinner: Tempeh with vegetables

Half a cup of tempeh with broccoli and olive oil.

Warm the tempeh with broccoli in one tablespoon of olive oil.

Protein: 19.4 g
Calories: 309.6 kcal
Saturated fat: 4.1 g
Fiber: Not reported

Estimated. Tempeh (FDC 174272); Raw broccoli (FDC 170379); Olive oil (FDC 171413).

dinner: Salmon, quinoa, and greens

Cooked wild salmon with half a cup of quinoa and spinach.

Warm the salmon. Its figures are for dry-heat cooked salmon.
Serve it with half a cup of cooked quinoa and spinach, plus one tablespoon of olive oil.

Protein: 27.4 g
Calories: 398.8 kcal
Saturated fat: 3.2 g
Fiber: 3.9 g

Estimated. Wild salmon (FDC 171998); Cooked quinoa (FDC 168917); Raw spinach (FDC 168462); Olive oil (FDC 171413).

dinner: Turkey, rice, and vegetables

Roasted turkey with half a cup of brown rice and broccoli.

Use cooked turkey and cooked brown rice.
Warm them with broccoli and one tablespoon of olive oil.

Protein: 30.0 g
Calories: 409.7 kcal
Saturated fat: 3.2 g
Fiber: 4.0 g

Estimated. Roasted turkey (FDC 171481); Cooked brown rice (FDC 169704); Raw broccoli (FDC 170379); Olive oil (FDC 171413).

dinner: Lean beef and vegetables

Cooked lean tenderloin with broccoli, carrot, and olive oil.

Slice the cooked lean beef.
Serve it with broccoli, carrot, and one tablespoon of olive oil.

Protein: 27.8 g
Calories: 345.3 kcal
Saturated fat: 4.7 g
Fiber: 4.1 g

Estimated. Lean beef tenderloin (FDC 171811); Raw broccoli (FDC 170379); Raw carrots (FDC 170393); Olive oil (FDC 171413).

snack: Plain yogurt

A 6 ounce container of low-fat plain yogurt.

Eat it plain, or add fruit you already counted elsewhere.

Protein: 8.9 g
Calories: 107.1 kcal
Saturated fat: 1.7 g
Fiber: 0.0 g

Estimated. Low-fat plain yogurt (FDC 170886).

snack: Cottage cheese

Four ounces of low-fat cottage cheese.

Serve the cottage cheese as it is, or with vegetables.

Protein: 14.0 g
Calories: 81.4 kcal
Saturated fat: 0.7 g
Fiber: 0.0 g

Estimated. Low-fat cottage cheese (FDC 173417).

snack: Boiled egg

One hard-boiled egg.

Use one hard-boiled egg.

Protein: 6.3 g
Calories: 77.5 kcal
Saturated fat: 1.6 g
Fiber: 0.0 g

Estimated. Hard-boiled egg (FDC 173424).

snack: Small handful of almonds

One ounce of almonds, about 23 kernels.

Measure about one ounce. More is easy to pour, and this record is for one ounce.

Protein: 6.0 g
Calories: 164.1 kcal
Saturated fat: 1.1 g
Fiber: 3.5 g

Estimated. Almonds (FDC 170567).

snack: Fruit with yogurt

Nonfat Greek yogurt with half a cup of sliced strawberries.

Add the yogurt to a bowl.
Top it with half a cup of sliced strawberries.

Protein: 17.9 g
Calories: 126.9 kcal
Saturated fat: 0.2 g
Fiber: 1.7 g

Estimated. Nonfat plain Greek yogurt (FDC 170894); Strawberries (FDC 167762).

snack: Edamame

One cup of prepared edamame.

Use frozen edamame that has been prepared as the record describes.

Protein: 18.5 g
Calories: 187.6 kcal
Saturated fat: 1.0 g
Fiber: 8.1 g

Estimated. Prepared edamame (FDC 168411).

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