Cook by ingredient
Start from whatever protein you already have. Pick one and OnHand builds a few high-protein meals around it.
Chicken breast
Lean and endlessly flexible — about 31g of protein per cooked 100g, and it takes on whatever sauce you have open.
Cook with chicken breast →Chicken thighs
Juicier and far more forgiving than breast, with roughly 26g of protein per cooked 100g.
Cook with chicken thighs →Ground beef
Fast, filling, and around 26g of protein per cooked 100g (more with a leaner blend).
Cook with ground beef →Ground turkey
A leaner swap for ground beef at about 27g of protein per cooked 100g.
Cook with ground turkey →Ground chicken
Light and quick to cook, with roughly 25g of protein per cooked 100g.
Cook with ground chicken →Eggs
The six-minute protein — about 6g each, and they pair with almost anything in the fridge.
Cook with eggs →Canned tuna
Pantry protein with zero prep: around 25g of protein in a single drained can.
Cook with canned tuna →Salmon
Rich and omega-3 heavy, with about 25g of protein per cooked 100g.
Cook with salmon →Shrimp
Cooks in minutes from frozen, with roughly 24g of protein per 100g.
Cook with shrimp →Greek yogurt
About 10g of protein per 100g and a creamy base for fast savory or sweet bowls.
Cook with greek yogurt →Cottage cheese
Roughly 11g of protein per 100g; it blends into both savory and sweet dishes.
Cook with cottage cheese →Tofu
Plant-based and protein-dense — about 12 to 17g per 100g, with firmer tofu packing more.
Cook with tofu →Black beans
Fiber plus about 9g of protein per cooked 100g; they stretch any meat dish further.
Cook with black beans →Lentils
Around 9g of protein per cooked 100g and quick to cook from dry.
Cook with lentils →Chickpeas
About 9g of protein per cooked 100g — roast them, mash them, or toss them in.
Cook with chickpeas →Steak
Weeknight-fast if you keep it simple, with roughly 29g of protein per cooked 100g.
Cook with steak →Pork chops
About 28g of protein per cooked 100g and quick to finish in a hot pan.
Cook with pork chops →Not sure how much protein to aim for? Use the protein calculator.