# Calow

> Stress-free calorie & macro tracking for iPhone. AI photo logging, adaptive weekly targets, one sharp insight per week.

Calow is an iPhone calorie and macro tracker. This site hosts the product pages, the Journal (nutrition writing), and the Kitchen (high-protein recipes with verified per-serving macros).

Editorial policy: every numerical claim in the Journal is checked against primary sources (USDA FoodData Central, NIH, peer-reviewed literature). Recipe macros are calculated from weighed ingredients. Nothing here is medical advice.

## Core pages

- [Home](https://calow.app): what the app does, pricing, FAQ.
- [About](https://calow.app/about): who makes Calow and why.
- [Editorial standards](https://calow.app/editorial-standards): sourcing, fact-checking, AI usage, medical disclaimer.
- [Journal](https://calow.app/blog): 77 nutrition posts.
- [Kitchen](https://calow.app/recipes): 44 recipes with full macros.

## Journal categories

- [Calorie breakdown](https://calow.app/blog/category/calorie-breakdown): 38 posts.
- [Sleep & weight](https://calow.app/blog/category/sleep-and-weight): 8 posts.
- [Eating habits](https://calow.app/blog/category/eating-habits): 8 posts.
- [Hydration](https://calow.app/blog/category/hydration): 7 posts.
- [Weight loss](https://calow.app/blog/category/weight-loss): 6 posts.
- [Workout nutrition](https://calow.app/blog/category/workout-nutrition): 4 posts.
- [Macros](https://calow.app/blog/category/macros): 4 posts.
- [Label literacy](https://calow.app/blog/category/label-literacy): 2 posts.

## Journal posts

- [How many calories in a protein shake? Per scoop and mix](https://calow.app/blog/protein-shake-calories-breakdown): Protein shake calories per scoop, per liquid and per add-in, why the milk usually costs more than the powder, and how powder compares with food per gram of protein.
- [How many calories in a bagel? By size, type and topping](https://calow.app/blog/bagel-calories-breakdown): Bagel calories by size, type and topping, why a deli bagel is four slices of bread rather than a dense roll, and what a cream cheese schmear really adds.
- [How many calories in sushi? Per piece, roll and box](https://calow.app/blog/sushi-calories-breakdown): Sushi calories per piece, roll and supermarket box, why the rice carries most of the meal, and which menu words reliably mean mayo or deep-fried.
- [How many calories in popcorn? Per cup, bag and cinema tub](https://calow.app/blog/popcorn-calories-breakdown): Popcorn calories per cup, bag and cinema tub, why it is dense per gram but light per bowl, and what sweet, toffee and cheese coatings actually add.
- [How many calories in a bowl of cereal? By type, bowl and milk](https://calow.app/blog/cereal-calories-breakdown): Cereal calories by type, per 30g label serving and per real poured bowl, plus what the milk adds and why granola is the heaviest thing in the aisle.
- [How many calories in ice cream? Per scoop, cone and tub](https://calow.app/blog/ice-cream-calories-breakdown): Ice cream calories per scoop, cone, lolly and tub, why per-100ml labels understate dense ice cream, and why gelato is not the lighter choice it looks like.
- [How many calories in a pint of beer? Lager, ale, stout and cider](https://calow.app/blog/beer-calories-breakdown): Beer calories per pint, can and bottle, why a UK pint is 20% bigger than a US one, and why a pint of Guinness is lighter than a pint of premium lager.
- [How many calories in a glass of wine? Per 125ml, 175ml, 250ml and bottle](https://calow.app/blog/wine-calories-breakdown): Wine calories by glass size and type, why alcohol percentage matters far more than sweetness, and what a bottle of red actually costs you in a day.
- [How many calories in chocolate? Per square, bar and cocoa percentage](https://calow.app/blog/chocolate-calories-breakdown): Chocolate calories per square, per bar and per 100g for milk, dark and white, why 70% dark is higher than milk chocolate, and where the daily squares really add up.
- [How many calories in hummus? Per tablespoon, per pot, per 100g](https://calow.app/blog/hummus-calories-breakdown): Hummus and houmous calories per tablespoon, 100g and whole tub, why shop-bought is triple homemade, and whether it is actually a high-protein snack.
- [How many calories in a steak? By cut, weight and doneness](https://calow.app/blog/steak-calories-breakdown): Steak calories by cut and weight, from a 6oz sirloin to a 12oz ribeye, raw versus cooked, and what the sauce and the chips on the side actually add.
- [How many calories in a slice of pizza? By size, base and topping](https://calow.app/blog/pizza-calories-breakdown): Pizza calories per slice and per whole pizza, from 9 inch to 16 inch, thin crust to deep pan, plus why a large is far bigger than a medium and what the sides really cost.
- [How many calories in honey? Per teaspoon, tablespoon, and jar](https://calow.app/blog/honey-calories-breakdown): Honey calories per teaspoon, tablespoon, 100g and full jar, why a teaspoon of honey beats a teaspoon of sugar on calories, and whether manuka or raw honey is any different.
- [How many calories in ground beef? By fat percentage, raw and cooked](https://calow.app/blog/ground-beef-calories-breakdown): Ground beef and beef mince calories per 100g raw and cooked, from 5% to 20% fat, how much draining the pan saves, and what a portion really weighs after browning.
- [How many calories in a tin of tuna? Brine, oil, drained, and the mayo problem](https://calow.app/blog/tuna-calories-breakdown): Tuna calories per 100g, per tin and per can, in brine, spring water and oil, drained and undrained. Plus the mayo math that turns a 116 kcal food into 400.
- [How many calories in butter? Per tablespoon, per pat, and per slice of toast](https://calow.app/blog/butter-calories-breakdown): Butter calories per tablespoon, teaspoon, pat, stick and 100g, how much really lands on a slice of toast, and how spreads, ghee and margarine compare.
- [How many calories in olive oil? Per tablespoon, teaspoon, and the free pour](https://calow.app/blog/olive-oil-calories-breakdown): Olive oil calories per tablespoon, teaspoon, 100ml and 100g, why light olive oil is not lower in calories, and how much of a pan pour actually ends up on your plate.
- [How many calories in milk? Whole, semi-skimmed, skimmed, and every plant milk](https://calow.app/blog/milk-calories-breakdown): Milk calories per 100ml, per glass, per mug and per splash in tea. Whole, semi-skimmed, skimmed, and every plant milk compared, with the numbers people actually pour.
- [Skyr calories and protein: per 100g, per pot, and how much to eat a day](https://calow.app/blog/skyr-calories-protein-breakdown): Skyr calories and protein per 100g and per pot, how it compares to Greek yogurt and quark, and an honest answer on how much skyr you can eat in a day.
- [How many calories in yogurt? Every type, pot size, and the low-fat trap](https://calow.app/blog/yogurt-calories-breakdown): Calories in plain, low-fat, nonfat, flavored, and plant-based yogurt per 100g and per pot, why low-fat is not always lower in calories, and how to read the tub you actually bought.
- [How to lose belly fat: what actually works, minus the myths](https://calow.app/blog/how-to-lose-belly-fat): You cannot spot-reduce belly fat, and no food burns it. What actually works: a sustained calorie deficit, enough protein, real sleep, and patience. The honest version.
- [How many calories in coffee? Latte, cappuccino, and the milk math](https://calow.app/blog/how-many-calories-in-coffee-drinks): Black coffee is basically zero calories. A flavored latte can be a meal. The honest calorie count for every common coffee drink, and what actually drives the number.
- [How many calories in an apple? Size, skin, and the juice trap](https://calow.app/blog/how-many-calories-in-an-apple): Apple calories by size, why the skin and fiber matter, and how a whole apple beats apple juice for weight loss. Plus honest numbers on apple with peanut butter.
- [How many calories in a potato? Baked, boiled, mashed, and fried](https://calow.app/blog/how-many-calories-in-a-potato): Potato calories by size and cooking method. Why a plain baked potato is a diet food and fries are not, plus how to log potatoes honestly without a scale.
- [Alcohol, sleep, and weight: what one nightcap actually costs](https://calow.app/blog/alcohol-sleep-recovery-weight-loss): Alcohol does not help you sleep, it sedates you and breaks the rest. Deep sleep loss, REM suppression, blunted recovery, and the calorie spillover that follows.
- [Caffeine before workouts: dose, timing, what to skip](https://calow.app/blog/caffeine-before-workouts-dose-timing-side-effects): Caffeine is the most studied legal performance supplement. The dose that works, the timing that matters, and the mistakes that turn it into a stomach problem.
- [Creatine monohydrate: what it does, what it doesn't, and how to take it](https://calow.app/blog/creatine-monohydrate-what-it-does-and-doesnt): An evidence-based guide to creatine: the strength gains, the truth about water retention, loading vs maintenance, and the cognitive effects most people miss.
- [The anabolic window myth: when post-workout protein actually matters](https://calow.app/blog/post-workout-protein-timing-anabolic-window): The 30-minute anabolic window is mostly a marketing story. What the evidence really shows about post-workout protein timing, and the few cases where it matters.
- [What to eat before a workout: pre-workout meals, timing, and macros that actually work](https://calow.app/blog/pre-workout-meal-what-to-eat-before-training): A complete guide to pre-workout nutrition. Carb timing, protein dosing, fed vs fasted training, caffeine, and what changes for strength, endurance, and fat loss goals.
- [Sleep and training recovery: how short sleep cuts strength gains by 25%](https://calow.app/blog/sleep-and-training-recovery): Sleep deprivation cuts muscle protein synthesis, recovery and strength. Why sleep is the most underrated training variable, and the targets that protect gains.
- [Shift work and weight gain: why night shifts wreck calorie balance and how to fight back](https://calow.app/blog/shift-work-and-weight-management): Night-shift workers gain weight on the same calorie intake as day workers. The reason is circadian, not behavioral. The mechanism and a shift-week playbook.
- [Bedroom temperature and weight loss: why 18C beats 22C for sleep and metabolism](https://calow.app/blog/bedroom-temperature-and-weight-loss): A bedroom at 18 to 19C improves sleep quality and activates brown fat enough to nudge metabolism. The science of cool sleep and the practical setup that gets you there.
- [Leptin and ghrelin: how one bad night of sleep rewires your appetite](https://calow.app/blog/sleep-and-hunger-hormones-leptin-ghrelin): Two nights of 4-hour sleep drops leptin 18% and raises ghrelin 28%. Here is what those hormones actually do, why cravings spike for specific foods, and how to reset them.
- [Late-night eating and sleep quality: what really happens after a 10 PM dinner](https://calow.app/blog/late-night-eating-and-sleep-quality): Eating close to bedtime does not directly cause weight gain, but it lowers sleep quality through reflux, core temperature and glucose. The practical window.
- [When should you stop drinking coffee? The 8-hour caffeine cutoff explained](https://calow.app/blog/caffeine-cutoff-time-for-better-sleep): Caffeine has a 5 to 6 hour half-life, so a 3 PM coffee leaves you with a quarter of the dose at midnight. Here is the science of the cutoff time, and how to set yours.
- [How sleep affects weight loss: the science of the 7-hour rule](https://calow.app/blog/how-sleep-affects-weight-loss): Short sleep raises calorie intake by 250 to 385 kcal a day, breaks the leptin to ghrelin ratio, and stalls fat loss at the same calorie target. The evidence.
- [12 high-protein dinners ready in 30 minutes](https://calow.app/blog/high-protein-dinners-30-minutes): Twelve weeknight dinners that hit 35 to 45g of protein in half an hour or less, with weighed macros and links to the full recipes where they exist.
- [15 high-protein snacks under 250 calories](https://calow.app/blog/high-protein-snacks-under-250-calories): Fifteen snack ideas that hit 10 to 20g of protein under 250 kcal, with weighed macros, prep time, and links to the full recipes where they exist.
- [12 high-protein breakfast ideas under 500 calories](https://calow.app/blog/high-protein-breakfast-ideas-under-500-calories): Twelve breakfasts that hit 25 to 40g of protein under a 500 kcal budget, with weighed macros, real assembly, and links to the full recipes where they exist.
- [Diet soda vs water for weight loss: what the trials actually show](https://calow.app/blog/diet-soda-vs-water-weight-loss): Diet soda beats regular soda by a wide margin. The water question is harder. What the controlled trials actually say about sweeteners and weight outcomes.
- [Electrolytes: when you actually need them, and when the powder is just expensive Gatorade](https://calow.app/blog/electrolytes-when-you-actually-need-them): Most people get enough electrolytes from food. The four narrow cases where supplements help, what sodium per scoop means, and why the marketing oversells it.
- [Drinking water before meals: what the research actually shows](https://calow.app/blog/drinking-water-before-meals): A 500ml glass 30 minutes before eating cuts intake by 13% in older adults and less in younger ones. What the trials show, who it works for, and the limits.
- [Does coffee count as water? Coffee, tea, and sparkling water for hydration](https://calow.app/blog/coffee-tea-sparkling-water-hydration): Caffeine is a mild diuretic, but the diuretic effect is smaller than the water you drink with it. Here is what coffee, tea, and sparkling water actually do for daily hydration.
- [8 signs of dehydration that aren't thirst (and what to do about each)](https://calow.app/blog/signs-of-dehydration-not-thirst): Thirst is the obvious signal but not the first one. Here are the eight earlier signs of dehydration, what each one means, and the rehydration moves that actually work.
- [Does drinking water help you lose weight? What the research actually shows](https://calow.app/blog/does-drinking-water-help-weight-loss): Water does help with weight loss, but not the way most people think. Three real mechanisms, one tiny one, and the myths that just refuse to die.
- [How much water should you drink per day?](https://calow.app/blog/how-much-water-should-you-drink-per-day): The 8-glasses rule is a myth with no scientific origin. Here is what NASEM, EFSA, and the NIH actually recommend, and how to calibrate it for your weight, climate, and activity.
- [Does meal timing matter for weight loss? Time-restricted eating, breakfast skipping, and what the research actually shows](https://calow.app/blog/does-meal-timing-matter-for-weight-loss): When you eat matters less than how much. What the research says about fasting, breakfast skipping, late dinners, and where timing really moves the scale.
- [How many calories in cheese? Cheddar, mozzarella, feta, and the shred-on-pasta trap](https://calow.app/blog/cheese-calories-breakdown): Calories in cheese by type, slice, and shred. Why a tablespoon of parmesan is 22 kcal and a handful of cheddar shred is 200, plus how to log cheese without a scale.
- [How many calories in almonds? The handful trap, almond butter math, and why a small snack is 280 kcal](https://calow.app/blog/almonds-calories-breakdown): Calories in almonds by raw, roasted, salted, and almond butter. Why one handful is rarely 28g, and how to log nuts honestly without weighing every snack.
- [30 high-volume, low-calorie foods that actually keep you full](https://calow.app/blog/high-volume-low-calorie-foods): The volumetrics list. Foods with high water and fiber that fill the plate and the stomach for under 100 kcal per serving, with honest portions.
- [How many calories in a slice of bread? Sourdough, white, whole grain, and the bakery loaf gap](https://calow.app/blog/bread-calories-breakdown): Calories in bread by slice, loaf type, and brand. Why a thin slice is 70 kcal and a thick bakery slice is 200, and how to log toast honestly.
- [How many calories in pasta? Dry weight, cooked weight, and the bowl-size lie](https://calow.app/blog/pasta-calories-breakdown): Calories in pasta by dry weight, cooked weight, sauce, and bowl. Why 75g dry doubles to 230g cooked, and how to log a pasta dinner without a scale.
- [How to break a weight loss plateau, without crashing your diet](https://calow.app/blog/weight-loss-plateau-how-to-break): Why weight loss stalls after 4 to 8 weeks, what is actually happening to your metabolism, and the five fixes that work without dropping calories again.
- [How many calories in a sweet potato? Size, skin, and the bake-versus-boil swing](https://calow.app/blog/sweet-potato-calories-breakdown): Sweet potato calories by size, cooking method, and serving style. Why a baked one tastes denser than a boiled one, and how to log them honestly.
- [How many calories in peanut butter? Spoon size, brand math, and the heaping-tablespoon problem](https://calow.app/blog/peanut-butter-calories-breakdown): Calories in peanut butter by tablespoon, jar size, and brand. Why the label says 190 kcal but your toast is closer to 280, and how to log peanut butter honestly.
- [How many calories in salmon? Cut, cooking method, and portion math](https://calow.app/blog/salmon-calories-breakdown): Calories in salmon by cut (Atlantic, sockeye, coho, smoked, canned), cooking method, and the portion swing between a 100g fillet and a 200g restaurant plate.
- [Greek yogurt calories: plain vs flavored, 0% to full-fat, and Skyr compared](https://calow.app/blog/greek-yogurt-calories-breakdown): Greek yogurt calories and protein by fat percentage, per 100g and per pot, why flavoured tubs hide a meal of sugar, and how it compares to skyr and yoghurt.
- [How many calories in rice? White, brown, basmati, and the cooked-volume trap](https://calow.app/blog/rice-calories-breakdown): Calories in rice by type and serving size, the uncooked vs cooked weight gap that throws every tracker off, and how rice fits into a deficit without dominating the plate.
- [How many calories should I eat to lose weight? The honest calculator](https://calow.app/blog/how-many-calories-to-lose-weight): The real calorie target for fat loss by body weight, age, sex and activity. Worked examples, the floor you should never go under, and why calculators run low.
- [How many calories in an egg? Size, yolk, and cooking-method math](https://calow.app/blog/eggs-calories-breakdown): Calories in eggs by size, the real yolk vs white split, and how scrambled, fried, boiled, and omelet versions compare once you account for the oil and butter.
- [Do carbs at night make you gain weight? What the research actually shows](https://calow.app/blog/carbs-at-night-weight-gain): The 'no carbs after 6pm' rule is one of the most persistent diet myths. Here's what carb timing actually does, and the one group where evening carbs genuinely matter.
- [How much fiber do you need per day? The honest target, not the scary one](https://calow.app/blog/how-much-fiber-per-day): The real daily fiber target by age, sex, and goal, with the foods that actually get you there and why most people fall 10g short without realizing it.
- [How many calories in oatmeal? The bowl-by-bowl breakdown](https://calow.app/blog/oatmeal-calories-breakdown): Calories in oatmeal by type, portion and topping, plus the four silent add-ons that turn a 150-kcal bowl into a 500-kcal one without anyone noticing.
- [How many calories in a banana? The honest size-by-size breakdown](https://calow.app/blog/banana-calories-breakdown): Calories, carbs, fiber and sugar in a banana by size, with the one detail every fitness article gets wrong, and why your banana is almost never a 'medium'.
- [Carbs vs fat in a calorie deficit: which should you actually cut?](https://calow.app/blog/carbs-vs-fat-calorie-deficit): Low-carb. Low-fat. Keto. Mediterranean. The research is clear about which macro to cut to lose fat, and which one matters less than everyone pretends.
- [Hidden sugar names: the 56 aliases food labels use](https://calow.app/blog/hidden-sugar-names-food-labels): Every sneaky alternative name for added sugar, from 'evaporated cane juice' to 'rice syrup solids'. A reference guide for reading the ingredient list like a pro.
- [How to stop night-time snacking: 8 honest reasons it happens](https://calow.app/blog/how-to-stop-night-time-snacking): Why the fridge opens at 10pm even when you weren't hungry at 8pm: eight mechanisms, ranked by how often they're actually the problem, and the fix for each.
- [Maintenance calories: how to stop dieting without gaining it back](https://calow.app/blog/maintenance-calories-after-diet): The phase every diet skips. How to transition out of a calorie deficit, find your new maintenance number, and keep the weight off for longer than six weeks.
- [Portion sizes without a scale: 12 foods you can eye-ball right](https://calow.app/blog/portion-sizes-without-a-scale): The real portion cues for rice, pasta, meat, nuts, oil, cheese and six more, by hand, spoon, or everyday object. No scale required, no guessing.
- [How much protein do you actually need per day?](https://calow.app/blog/protein-do-you-need-per-day): Not 1g per pound. Not 200g for everyone. The real protein number for your body weight, training status, and goal, with the research behind it and without the bro-science.
- [How many calories in a chicken breast? The full breakdown](https://calow.app/blog/chicken-breast-calories-breakdown): Raw vs cooked, skinless vs skin-on, weighed vs eyeballed: the four numbers that decide if your chicken log is off by 100 kcal. Plus the under-logged restaurant portion.
- [Why am I not losing weight in a calorie deficit? 8 honest reasons](https://calow.app/blog/why-not-losing-weight-calorie-deficit): The scale isn't lying; your deficit probably is. Under-counting, water weight, metabolic adaptation, and six more reasons the math looks right and the results don't.
- [Calorie deficit: how to calculate one that actually works](https://calow.app/blog/calorie-deficit-how-to-calculate): The real math behind losing one pound a week: TDEE, the 500-kcal rule, why 1,200 is a trap, and how to pick a deficit you'll still be in three months from now.
- [How many calories in an avocado? The whole-food breakdown](https://calow.app/blog/avocado-calories-breakdown): A full calorie, protein, fat and fiber breakdown of avocado by size, half, cup and single slice, plus the one number most people get wrong on toast.
- [How many calories are in shakshuka? A full breakdown](https://calow.app/blog/shakshuka-calories-breakdown): A simple breakdown of calories, protein, fat and carbs in a standard serving of shakshuka, plus the three swaps that change the number most.
- [How to read a nutrition label like a nutritionist](https://calow.app/blog/reading-nutrition-labels): The five lines that matter, the three that don't, and the one number most people get wrong. A practical field guide to the back of the box.
- [7 protein-first breakfast swaps that take two minutes](https://calow.app/blog/protein-breakfast-swaps): Small trades that turn a sugary 300-kcal start into a 25g-protein meal, without cooking, without drama, and without giving up what you actually like.

## Recipe collections

- [Dinner](https://calow.app/recipes/category/dinner): 16 recipes, median 525 kcal and 38g protein.
- [Lunch](https://calow.app/recipes/category/lunch): 10 recipes, median 480 kcal and 37g protein.
- [Breakfast](https://calow.app/recipes/category/breakfast): 6 recipes, median 380 kcal and 30g protein.
- [Dessert](https://calow.app/recipes/category/dessert): 6 recipes, median 263 kcal and 22g protein.
- [Snack](https://calow.app/recipes/category/snack): 6 recipes, median 230 kcal and 17g protein.

## Recipes

- [Spicy peanut tempeh stir-fry, 32g protein vegan dinner in 25 minutes](https://calow.app/recipes/spicy-peanut-tempeh-stir-fry): 530 kcal, 32g protein, 52g carbs, 22g fat per serving. 25 min, dinner.
- [Korean beef bulgogi bowl, 45g protein in 25 minutes](https://calow.app/recipes/korean-beef-bulgogi-bowl): 560 kcal, 45g protein, 55g carbs, 18g fat per serving. 25 min, dinner.
- [Savory cottage cheese protein oats, 38g protein in 10 minutes](https://calow.app/recipes/savory-cottage-cheese-protein-oats): 420 kcal, 38g protein, 42g carbs, 11g fat per serving. 10 min, breakfast.
- [Mango Greek yogurt popsicles, 8g protein per pop](https://calow.app/recipes/mango-greek-yogurt-popsicles): 90 kcal, 8g protein, 14g carbs, 1g fat per serving. 8 min, dessert.
- [Sheet pan chicken shawarma bowl, 48g protein in 35 minutes](https://calow.app/recipes/sheet-pan-chicken-shawarma-bowl): 540 kcal, 48g protein, 52g carbs, 16g fat per serving. 35 min, dinner.
- [Lemon herb baked tilapia, 36g protein in 18 minutes](https://calow.app/recipes/lemon-herb-baked-tilapia): 240 kcal, 36g protein, 3g carbs, 9g fat per serving. 18 min, dinner.
- [Chocolate avocado protein mousse, 22g protein in 5 minutes](https://calow.app/recipes/chocolate-avocado-protein-mousse): 280 kcal, 22g protein, 22g carbs, 14g fat per serving. 5 min, dessert.
- [Vegan tofu pad thai, 28g protein in 25 minutes](https://calow.app/recipes/vegan-tofu-pad-thai): 520 kcal, 28g protein, 68g carbs, 14g fat per serving. 25 min, dinner.
- [Moroccan chickpea and vegetable tagine, 18g protein in 35 minutes](https://calow.app/recipes/moroccan-chickpea-vegetable-tagine): 420 kcal, 18g protein, 64g carbs, 11g fat per serving. 35 min, dinner.
- [Strawberry banana protein nice cream, 24g protein in 5 minutes](https://calow.app/recipes/strawberry-banana-protein-nice-cream): 320 kcal, 24g protein, 55g carbs, 2g fat per serving. 5 min, dessert.
- [Mediterranean baked cod with tomatoes and olives, 38g protein in 25 minutes](https://calow.app/recipes/mediterranean-baked-cod-with-tomatoes-olives): 380 kcal, 38g protein, 14g carbs, 20g fat per serving. 25 min, dinner.
- [One-pot red lentil dal, 18g protein in 30 minutes](https://calow.app/recipes/one-pot-red-lentil-dal): 340 kcal, 18g protein, 50g carbs, 8g fat per serving. 30 min, dinner.
- [Chocolate cottage cheese protein pudding, 25g protein, no powder](https://calow.app/recipes/chocolate-cottage-cheese-protein-pudding): 240 kcal, 25g protein, 22g carbs, 6g fat per serving. 5 min, snack.
- [Shrimp egg fried rice, 480 kcal and 35g protein](https://calow.app/recipes/shrimp-egg-fried-rice): 480 kcal, 35g protein, 56g carbs, 12g fat per serving. 12 min, lunch.
- [Creamy Cajun chicken pasta, lightened to 540 kcal](https://calow.app/recipes/creamy-cajun-chicken-pasta): 540 kcal, 45g protein, 58g carbs, 14g fat per serving. 23 min, dinner.
- [Chocolate peanut butter chia pudding, 22g protein, prep in 5 minutes](https://calow.app/recipes/chocolate-peanut-butter-chia-pudding): 360 kcal, 22g protein, 32g carbs, 16g fat per serving. 5 min, snack.
- [Cinnamon protein french toast, 32g protein in 10 minutes](https://calow.app/recipes/cinnamon-protein-french-toast): 380 kcal, 32g protein, 38g carbs, 11g fat per serving. 10 min, breakfast.
- [One-pot coconut chickpea curry, 16g protein in 25 minutes](https://calow.app/recipes/coconut-chickpea-curry): 410 kcal, 16g protein, 48g carbs, 16g fat per serving. 25 min, dinner.
- [Sheet pan honey mustard salmon with broccoli and sweet potato, 38g protein, one tray](https://calow.app/recipes/sheet-pan-honey-mustard-salmon): 560 kcal, 38g protein, 45g carbs, 22g fat per serving. 32 min, dinner.
- [Mediterranean chickpea salad bowl, 22g protein in 15 minutes, no cooking](https://calow.app/recipes/mediterranean-chickpea-salad-bowl): 460 kcal, 22g protein, 45g carbs, 22g fat per serving. 15 min, lunch.
- [Spiced red lentil soup with spinach, 18g protein from a 35-minute pot](https://calow.app/recipes/lentil-soup-with-spinach): 340 kcal, 18g protein, 50g carbs, 6g fat per serving. 35 min, lunch.
- [Crispy air fryer tofu rice bowl with peanut sauce, 32g plant protein](https://calow.app/recipes/crispy-air-fryer-tofu-rice-bowl): 590 kcal, 32g protein, 64g carbs, 22g fat per serving. 25 min, lunch.
- [No-bake Greek yogurt cheesecake cups, 20g protein and zero oven](https://calow.app/recipes/no-bake-greek-yogurt-cheesecake-cups): 245 kcal, 20g protein, 24g carbs, 8g fat per serving. 10 min, dessert.
- [Banana oat protein muffins, 12g protein and no flour](https://calow.app/recipes/banana-oat-protein-muffins): 165 kcal, 12g protein, 18g carbs, 5g fat per serving. 25 min, snack.
- [Tuscan white bean and chicken soup, 40g protein in a 30-minute pot](https://calow.app/recipes/tuscan-white-bean-chicken-soup): 390 kcal, 40g protein, 36g carbs, 9g fat per serving. 30 min, dinner.
- [High-protein chicken caesar bowl, 45g protein and a real dressing](https://calow.app/recipes/high-protein-chicken-caesar-bowl): 480 kcal, 45g protein, 22g carbs, 24g fat per serving. 15 min, lunch.
- [Apple peanut butter protein bites, 5 minutes and no baking](https://calow.app/recipes/apple-peanut-butter-protein-bites): 220 kcal, 9g protein, 28g carbs, 10g fat per serving. 5 min, snack.
- [Cottage cheese ice cream, 280 kcal and 30g protein per pint](https://calow.app/recipes/cottage-cheese-ice-cream): 280 kcal, 30g protein, 22g carbs, 8g fat per serving. 245 min, dessert.
- [Buffalo chicken wrap, 480 kcal and 42g protein in 10 minutes](https://calow.app/recipes/buffalo-chicken-wrap): 480 kcal, 42g protein, 38g carbs, 17g fat per serving. 10 min, lunch.
- [Spinach feta egg white muffins, 80 kcal each, meal-prep friendly](https://calow.app/recipes/spinach-feta-egg-white-muffins): 80 kcal, 9g protein, 2g carbs, 4g fat per serving. 32 min, breakfast.
- [Thai chicken larb bowl in 12 minutes](https://calow.app/recipes/thai-chicken-larb-bowl): 420 kcal, 41g protein, 28g carbs, 14g fat per serving. 12 min, lunch.
- [Chocolate protein mug cake in 90 seconds](https://calow.app/recipes/chocolate-protein-mug-cake): 220 kcal, 22g protein, 18g carbs, 6g fat per serving. 3 min, dessert.
- [Turkey avocado wrap with hummus and crunch](https://calow.app/recipes/turkey-avocado-wrap): 480 kcal, 35g protein, 42g carbs, 18g fat per serving. 5 min, lunch.
- [Mediterranean tuna salad bowl with chickpeas](https://calow.app/recipes/mediterranean-tuna-salad-bowl): 460 kcal, 38g protein, 38g carbs, 16g fat per serving. 6 min, lunch.
- [Beef and broccoli stir fry, the lean takeout version](https://calow.app/recipes/beef-and-broccoli-stir-fry): 510 kcal, 40g protein, 50g carbs, 16g fat per serving. 15 min, dinner.
- [Sheet-pan chicken thighs and vegetables in 30 minutes](https://calow.app/recipes/sheet-pan-chicken-thighs-and-vegetables): 540 kcal, 42g protein, 38g carbs, 22g fat per serving. 33 min, dinner.
- [Frozen Greek yogurt bark, the high-protein dessert](https://calow.app/recipes/frozen-greek-yogurt-bark): 175 kcal, 11g protein, 18g carbs, 6g fat per serving. 10 min, snack.
- [Lemon garlic chicken pasta, the lighter version](https://calow.app/recipes/lemon-garlic-chicken-pasta): 540 kcal, 45g protein, 60g carbs, 11g fat per serving. 20 min, dinner.
- [High-protein chocolate smoothie, 30g protein in 3 minutes](https://calow.app/recipes/high-protein-chocolate-smoothie): 350 kcal, 30g protein, 33g carbs, 11g fat per serving. 3 min, snack.
- [Honey garlic salmon rice bowl in 17 minutes](https://calow.app/recipes/honey-garlic-salmon-rice-bowl): 580 kcal, 38g protein, 56g carbs, 22g fat per serving. 17 min, dinner.
- [Cottage cheese protein pancakes, fluffy and 30g protein](https://calow.app/recipes/cottage-cheese-protein-pancakes): 470 kcal, 30g protein, 56g carbs, 13g fat per serving. 13 min, breakfast.
- [Easy shakshuka for one, ready in 12 minutes](https://calow.app/recipes/easy-shakshuka-for-one): 320 kcal, 22g protein, 14g carbs, 19g fat per serving. 12 min, breakfast.
- [15-minute chicken burrito bowl, calorie-honest](https://calow.app/recipes/15-minute-chicken-burrito-bowl): 540 kcal, 45g protein, 58g carbs, 12g fat per serving. 15 min, lunch.
- [High-protein overnight oats with Greek yogurt](https://calow.app/recipes/high-protein-overnight-oats): 380 kcal, 30g protein, 48g carbs, 8g fat per serving. 5 min, breakfast.

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