High Protein Recipes

Welcome to our High-Protein Recipes category, your fuel for healthy living at Mangoes and Palm Trees! This is where we share nutrient-dense, protein-packed recipes inspired by global cuisines. Crafted by our family—Oliver, Natalia, and Victor—these dishes are designed to support your wellness goals with bold, authentic flavors.

Drawing on Oliver’s professional hospitality background, where creating balanced and energizing meals was key, our recipes are perfect for home cooks seeking fitness-focused or satisfyingly complete meals.

Our Signature High-Protein Recipes

Discover our family’s favorite recipes, each one packed with protein and incredible flavor:

Chicken Shish Tawook: A tender, yogurt-marinated grilled chicken from the Middle East that’s a guaranteed family favorite.
Best Shredded Beef Recipes: Explore versatile ways to prepare tender shredded beef, the perfect foundation for high-protein tacos, stews, and bowls.
Simple Salmon Soup: A nourishing and clean soup where the fresh flavor of salmon, a fantastic source of protein and omega-3s, shines.

Whether you’re fueling up post-workout or simply looking for a delicious and satisfying meal, our collection is here to inspire you.

Explore more in our parent Healthy Meal Plan Recipes category or find travel inspiration in our Travel Destinations.

Featured Health & Authority Resources

To power your goals with evidence-based nutrition, we consult the world’s leading authorities. We’ve tiered these resources for maximum credibility.

Tier 1: Elite Government & Global Nutrition Guides

USDA MyPlate: Protein Foods Group: 5–6.5 oz-eq/day (varies by age/sex); lean meats, seafood, eggs, beans, nuts. Updated 2025.
WHO: Healthy Diet & Protein: High-quality protein from diverse sources — supports growth, immunity, satiety.

Tier 2: Trusted Medical & University Institutions

Harvard Nutrition Source: Protein: 0.8–1.2 g/kg body weight; higher for athletes; plant + animal mix optimal. Updated 2025.
Mayo Clinic: High-Protein Foods & Benefits: Weight management, muscle repair, bone health.

Tier 3: Evidence-Based Culinary & Fitness Resources

Healthline: 20 High-Protein Foods: Grams per serving, complete vs incomplete proteins — practical grocery guide. Updated 2025.
Serious Eats: High-Protein Recipes: Flavor-forward meals with 30g+ protein per serving.

Scientific Citations & References

Every tip is backed by official or peer-reviewed sources. Tap to verify.

Tier 1 – Government & Global

Tier 2 – Medical Institutions

Tier 3 – Culinary & Fitness

Frequently Asked Questions

How much protein do I need daily?

0.8 g/kg body weight (sedentary); 1.2–2.0 g/kg for active/athletes — 46g women, 56g men average (Harvard & USDA).

Best high-protein foods?

Chicken breast (31g/100g), salmon (25g), eggs (13g/2), lentils (18g/cup cooked), Greek yogurt (20g/cup) — complete proteins (Healthline).

Plant-based high-protein options?

Combine grains + legumes (rice & beans), quinoa, tofu, tempeh, seitan — 20–50g/serving possible (Harvard).

Does high-protein help weight loss?

Yes — increases satiety, preserves muscle, boosts metabolism 80–100 cal/day (Mayo Clinic studies).

Too much protein bad for kidneys?

Healthy kidneys: no; pre-existing disease: consult doctor — >2.0 g/kg may strain (Harvard 2025).

Join our community! Share your high-protein creations on social media with @mangoes_and_palm_trees on Instagram. Let’s power up our meals together!