About Protein First Kitchen

Protein First Kitchen is a recipe site for people who want more protein from real food. Some of our readers lift, some are trying to lose weight, and a growing number are on GLP-1 medications like semaglutide or tirzepatide and need meals that deliver a lot of protein in a smaller portion. Everyone wants food that tastes good and is easy to make on a weeknight.

How we build a recipe

Every recipe starts with a protein target, not an afterthought. Main meals aim for at least 25 grams of protein per serving, breakfasts for 20 grams, and snacks and desserts for 10 grams or more. Then we work backwards: which whole foods get us there (chicken, fish, eggs, Greek yogurt, cottage cheese, lean beef, tofu, beans and lentils) and how to make them taste like something you would cook anyway.

Every recipe is written for a regular home kitchen, standard equipment and grocery-store ingredients. When a recipe uses protein powder, we say so up front and give a whole-food alternative wherever one works. As we cook our way through the collection, we add what we learn to each recipe's notes, and we update the date at the top of the page.

How we calculate nutrition

The macros next to each recipe are calculated from USDA FoodData Central using the exact quantities in the ingredient list, divided by the number of servings. Optional ingredients and garnishes are not included. Brands differ, so treat the numbers as close estimates. Read the full nutrition disclaimer.

A note about GLP-1 friendly recipes

We label a recipe GLP-1 friendly when it is high in protein for its size, moderate in fat, and gentle (not greasy or very spicy), which matches the general eating guidance published for people on these medications. We are a recipe site, not a medical provider. Your doctor or registered dietitian should set your protein and calorie targets.

Get in touch

Questions, corrections or a recipe you would like us to make high-protein? Email [email protected] or use the contact page.