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20+ high-protein meals built around a variety of superstars: ground beef, steak, chicken, fish, and tofu. Every dish is designed to fuel your day with lean, satisfying portions that keep you full longer.
Cod Mediterranean Skillet
dinner
high-protein
seafood
seafood
grain
One-pan Mediterranean-style cod with olives, tomatoes, and herbs
Cook Mode
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IN THIS MEAL (2 items)
1
2
Nutrition Summary
Meal Total
Protein 41.0g37%
Carbs 39.0g35%
Fat 14.0g28%
Calories Per Item
250 kcal
180 kcal
RECIPE
Baked Mediterranean Cod
Tender cod fillet with Mediterranean seasonings
Prep10 mins
Cook15 mins
Total25 mins
Servings4
seafood
Ingredients
- 4 (6 oz) cod fillets
- 1/4 cup olive oil
- 2 tbsp lemon juice
- 3 garlic cloves, minced
- 1 tsp dried oregano
- 1/2 cup kalamata olives, pitted
- 1 cup cherry tomatoes
- Salt and pepper to taste
Preparation
1
Preheat oven to 400°F
2
Mix olive oil, lemon juice, garlic, and oregano
3
Place cod in a baking dish and pour marinade over fish
4
Scatter olives and tomatoes around the fish
5
Bake for 12-15 minutes until fish is opaque and flakes easily
Servings and Nutrition
Number of Servings in Baked Mediterranean Cod4
Nutrition for 1 serving (1 fillet)
250Calories (kcal)
35Protein (g)
4Carbs (g)
12Fat (g)
Protein 35.0g53%
Carbs 4.0g6%
Fat 12.0g41%
RECIPE
Quick Herb Couscous
Fast-cooking couscous with fresh herbs
Prep5 mins
Cook5 mins
Total10 mins
Servings4
grain
Ingredients
- 1 cup couscous
- 1 1/4 cups water
- 2 tbsp chopped fresh parsley
- 1 tbsp olive oil
- Salt to taste
Preparation
1
Boil water in a pot
2
Remove from heat, add couscous, cover and let sit 5 minutes
3
Fluff with a fork and mix in parsley and olive oil
Servings and Nutrition
Number of Servings in Quick Herb Couscous4
Nutrition for 1 serving (1/2 cup)
180Calories (kcal)
6Protein (g)
35Carbs (g)
2Fat (g)
Protein 6.0g13%
Carbs 35.0g77%
Fat 2.0g10%