Protein recipes
Simple recipes, with home measures, in collections such as quick protein, lunchboxes for the week, grill and barbecue, low appetite and queasy days.
For low appetite
Small servings with protein up front, soft or drinkable, easy to eat. For the days when hunger barely shows up.
Banana and peanut butter shake
Cold milk, Greek yogurt, banana and peanut butter, blended. Something to sip when a plate feels like too much.
Egg and cheese breakfast taco
One small corn tortilla with soft scrambled egg and fresh cheese. A Mexican breakfast in a size that feels doable.
Oatmeal with milk and peanut butter
Warm oats cooked in milk with a spoonful of peanut butter. Soft, mild and easy to eat in small spoonfuls.
Mashed sweet potato with chicken
Soft sweet potato mash topped with tender pulled chicken. Small, warm and easy to eat.
Creamy white bean and chicken soup
White beans blended with broth into a creamy soup, with pieces of chicken. A mug of it's a small meal.
Toast with egg and avocado
One slice of toast with mashed avocado and a soft-boiled egg. Small, soft and full of flavor.
For queasy days
Light dishes, nothing greasy or fried, in small portions, several of them cold or lukewarm. For the days when your stomach is unsettled.
Canja, Brazilian chicken and rice soup
Canja de galinha: a light chicken and rice soup with no oil, the Brazilian comfort soup.
Crackers with cottage cheese
Plain crackers with cottage cheese: mild, cold and easy to nibble on a queasy day.
Cold chicken and potato salad
Boiled potato and chicken with a light yogurt dressing, served cold. Mild, with nothing fried.
Rice with a soft-boiled egg
Plain rice with a soft-boiled egg and a pinch of salt. Simple, warm and mild.
Cold yogurt, banana and ginger smoothie
Greek yogurt, banana and a little fresh ginger, blended cold. Sip it slowly, a little at a time.
Frozen yogurt bark with fruit
Greek yogurt spread thin with berries, frozen and broken into pieces. A cold bite to keep in the freezer.
Quick protein
Eggs, beans, tuna, chicken and shrimp, on the plate in 15 minutes or less. For the days when time is short and protein still matters.
Scrambled eggs with black beans
Huevos con frijoles, a Mexican breakfast staple: eggs scrambled into seasoned black beans in 10 minutes.
Tuna and white bean salad
Canned tuna, white beans, red onion and lemon. No cooking, five minutes, good cold for lunch.
Steak and egg, Brazilian style
Bife a cavalo: a thin steak with an egg 'riding' on top. A Brazilian diner classic, in a small portion.
Quick chicken and vegetable stir-fry
Thin strips of chicken and crunchy vegetables in a hot pan with garlic, ginger and soy sauce. Dinner in 15 minutes.
Microwave egg mug
Two eggs, cheese and spinach in a mug, two minutes in the microwave. Protein when there's no time at all.
Small chicken quesadilla
One tortilla folded over pulled chicken, cheese and cilantro. Crisp outside, ready in 10 minutes.
Garlic shrimp skewers
Shrimp with garlic and lime, grilled in a few minutes. Light, quick and good at any barbecue.
Grill and barbecue
Brazilian churrasco, Argentine asado, Mexican carne asada and American barbecue, made with leaner meats, grilled, with fresh sides and smaller plates.
Sirloin skewers with Brazilian vinaigrette
Churrasco-style beef skewers with vinagrete, the fresh tomato and onion salsa that comes with every Brazilian barbecue.
Carne asada with pico de gallo
Mexican grilled flank steak with lime and fresh pico de gallo, served with two small corn tortillas.
Tri-tip with chimichurri
Colita de cuadril, a lean favorite of the Argentine asado, grilled whole, sliced thin and served with fresh chimichurri.
Grilled chicken hearts, Brazilian style
Coraçãozinho, a churrasco classic: small, quick to grill and full of protein, with garlic and lime.
Achiote grilled chicken
Pollo asado in a Yucatán-style achiote and orange marinade, grilled and served with quick pickled red onion.
Dry-rub barbecue chicken
American barbecue flavor from a smoky spice rub instead of a thick sauce. Works on the grill or in a grill pan.
Lean burger, open-faced
The cookout classic, smaller: a lean beef patty on half a bun with lettuce, tomato and mustard.
Lunchboxes for the week
Cook once and eat for days. Each box brings protein, a grain or beans, and vegetables. Keep two days' worth in the fridge and freeze the rest.
Chicken, rice and beans lunchbox
The Brazilian everyday plate, packed for the week: seasoned chicken, rice, beans and sautéed greens.
Beef picadillo
Mexican home-style ground beef with potato, carrot and peas in a light tomato sauce. It reheats well.
Turkey and bean chili
A lean chili with ground turkey and two kinds of beans, simmered slowly. It freezes well in single portions.
Chicken burrito bowl
Everything in a burrito, without the tortilla: spiced chicken, rice, black beans, corn and salsa, packed in a box.
Chicken and cassava bake (escondidinho)
Brazilian escondidinho: seasoned pulled chicken hidden under cassava mash and baked until golden. It freezes well.
Sheet-pan chicken and vegetables
One tray and little washing up: chicken thighs and vegetables roasted together for three or four lunches.
Chicken and lentil stew
Lentils and chicken simmered with carrot and tomato: protein and fiber in one pot, even better the next day.
Barbecue pulled chicken with slaw
Chicken simmered with barbecue spices, pulled apart and packed with a crunchy yogurt slaw.
Protein snacks
Boiled eggs, cottage cheese, yogurt, chickpeas and sardines: small snacks with protein, quick to grab between meals.
Boiled eggs, three ways
A batch of boiled eggs for the week, with three easy toppings so they never get boring.
Cottage cheese with fruit and cinnamon
Cottage cheese with whatever fruit you have, a little honey and cinnamon. A snack in two minutes.
Crunchy roasted chickpeas
Chickpeas roasted until crunchy with paprika and cumin. A snack to keep in a jar.
Greek yogurt with nuts and honey
Thick Greek yogurt with walnuts or almonds, fruit and a drizzle of honey. A snack or breakfast in one minute.
Egg muffins with spinach and cheese
Mini omelets baked in a muffin tin, with spinach, pepper and cheese. Make a batch and grab two at a time.
Sardines on toast with tomato
Canned sardines on toast rubbed with fresh tomato, finished with lemon. Pantry protein in five minutes.
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