Emily Carter

Emily Carter creates practical, high-protein recipes for people who want to eat well without spending their evening in the kitchen. She's a home cook rather than a trained chef, and she builds recipes around real ingredients, honest portions, and enough protein to actually keep you full.

Tuna Salad with Cottage Cheese

Tuna salad with cottage cheese spread on whole grain bread

Quick answer: This tuna salad has about 28 grams of protein and roughly 185 calories per serving of filling (not counting bread), and takes 15 minutes with no cooking. Cottage cheese is blended smooth here rather than left chunky, so it behaves like a mayo substitute you can actually spread. Serves 4. Sodium runs moderate-to-high, … Read more

Tuna Salad Recipe Without Mayo

Mediterranean tuna salad without mayo, chickpeas and capers

Quick answer: This tuna salad has about 27 grams of protein and 275 calories per serving, and takes about 15 minutes with no cooking. Unlike the yogurt-based version, there’s no dairy at all here — chickpeas, olive oil, capers and parsley carry the whole bowl instead, Niçoise-style. Serves 4. Sodium sits at a moderate ~465 … Read more

Tuna Salad Without Mayo

Classic tuna salad without mayo made with Greek yogurt

Quick answer: This tuna salad has about 27 grams of protein and roughly 140 calories per serving of filling (not counting bread), and takes 15 minutes with no cooking. It’s the plainest, most classic version in the collection — canned tuna, plain Greek yogurt, celery, red onion and lemon. Serves 4. Sodium is comparatively low, … Read more

Cottage Cheese Tuna Salad

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Bowl of cottage cheese tuna salad with hard-boiled eggs, cucumber and tomatoes, no mayo

Quick answer: This cottage cheese tuna salad has about 34 grams of protein and 305 calories per serving, and takes about 20 minutes, most of it boiling the eggs. It skips mayonnaise entirely — canned tuna, cottage cheese and hard-boiled eggs each bring their own protein instead. Serves 4. Sodium runs high, about 680 mg … Read more

High Protein Breakfast Ideas

Overhead spread of six high protein breakfast recipes including scrambled eggs, overnight oats, waffles, cottage cheese bowl, salmon toast and tofu scramble

15 recipes with 25g+ protein per serving — no protein powder Quick answer: A high protein breakfast means roughly 25 to 35 grams of protein in one meal. You can reach that without protein powder by building around eggs, cottage cheese, Greek yogurt, tofu, or lean poultry, then adding a second source like cheese, hemp … Read more

Savory Tofu Scramble with Spinach

Savory tofu scramble with spinach and cherry tomatoes, golden turmeric colour

Quick answer: This tofu scramble has 39 grams of protein and 395 calories per serving, and it’s fully vegan. Firm tofu carries most of that on its own, and kala namak — Indian black salt — is what makes it taste like eggs instead of warm tofu. Serves 2, about 20 minutes. It’s the highest-protein … Read more

High Protein Overnight Oats

High protein overnight oats with Greek yogurt and chia seeds, topped with blueberries

Quick answer: This overnight oats recipe has 31 grams of protein and 11 grams of fiber per serving, and takes about 10 minutes to assemble plus overnight in the fridge. Greek yogurt and chia seeds carry the protein — no powder. Serves 1. It’s the highest-fiber recipe in the collection. Most overnight oats recipes lean … Read more