Mise / Recipes
SHEET 3 · COOK · 15 recipes

15 high-protein meal prep recipes with macros

The recipe bank from the Mise planner, one page per recipe. Every one is 25 minutes or less, with calories, protein, fat and carbs counted per serving. Protein runs from 18 to 45 g a serving and averages 34 g, so three of them plus a snack clears a 150 g day.

These are not aspirational recipes. They are the fifteen a person who trains and gets home at seven actually cooks on repeat: one tray, one pan or one pot, ingredients from a normal supermarket, and macros that were counted once so you never have to count them again. The ingredients on each card make the number of servings shown; the macros are for one of those servings, for one person.

Each page has the full ingredient list, the method, and notes on what to prep ahead, what keeps and what does not, and where the calories on the card can be trimmed without touching the protein. If you do not know your protein target yet, the free macro calculator works it out from your weight and goal in a few seconds.

Breakfast

4 recipes · 27 to 35 g protein
Greek Yogurt Protein Bowl
5 min · No cook · Serves 1

Greek Yogurt Protein Bowl

380kcal 34gprotein 9gfat 42gcarb
Protein Overnight Oats
5 min · Overnight · Serves 1

Protein Overnight Oats

450kcal 35gprotein 14gfat 48gcarb
Cottage Cheese Pancakes
15 min · Stovetop · Serves 2

Cottage Cheese Pancakes

410kcal 32gprotein 12gfat 44gcarb
Egg & Feta Breakfast Wrap
10 min · Stovetop · Serves 1

Egg & Feta Breakfast Wrap

420kcal 27gprotein 22gfat 30gcarb

Lunch and dinner

11 recipes · 18 to 45 g protein
Herby Chickpea Bowl
15 min · No cook · Serves 2

Herby Chickpea Bowl

430kcal 18gprotein 22gfat 44gcarb
Roast Chicken & Veg
25 min · Sheet pan · Serves 4

Roast Chicken & Veg

520kcal 38gprotein 24gfat 34gcarb
Miso Salmon Noodles
20 min · One pot · Serves 2

Miso Salmon Noodles

610kcal 40gprotein 28gfat 48gcarb
Steak & Sweet Potato
20 min · Stovetop · Serves 2

Steak & Sweet Potato

560kcal 42gprotein 26gfat 38gcarb
Tuna & White Bean Salad
10 min · No cook · Serves 2

Tuna & White Bean Salad

390kcal 34gprotein 12gfat 34gcarb
Turkey Meatballs & Marinara
25 min · Oven · Serves 4

Turkey Meatballs & Marinara

440kcal 36gprotein 20gfat 28gcarb
Sheet-Pan Shrimp Fajitas
25 min · Sheet pan · Serves 3

Sheet-Pan Shrimp Fajitas

400kcal 33gprotein 14gfat 38gcarb
Beef & Broccoli Stir-Fry
22 min · Wok · Serves 3

Beef & Broccoli Stir-Fry

480kcal 35gprotein 24gfat 30gcarb
Lentil & Chicken Soup
25 min · One pot · Serves 4

Lentil & Chicken Soup

410kcal 34gprotein 11gfat 44gcarb
Tofu Peanut Stir-Fry
22 min · Wok · Serves 3

Tofu Peanut Stir-Fry

470kcal 26gprotein 24gfat 40gcarb
Cajun Chicken Rice Bowl
25 min · Stovetop · Serves 2

Cajun Chicken Rice Bowl

590kcal 45gprotein 16gfat 60gcarb
THE KIT · Plan, shop, cook

All 15, in a planner that does the adding up

The recipes are free to read here. The Mise kit is the system around them: a printable seven-day grid, a Google Sheet that totals each day against your protein target as you drop recipes in, and a shopping list that assembles itself sorted by aisle.

Get the Mise planner on Gumroad for $24 One-time purchase · PDF + Google Sheets · 30-day money-back