People assume dietitians eat boring food.
Or perfectly balanced plates every time.
Or that “building muscle” means chicken, rice, repeat.

That’s not real life… and it’s definitely not how I eat.

What actually works for building muscle (and staying consistent) is food that:

• tastes indulgent and is actually satisfying
• hits protein goals without effort
• fits real days (busy, tired, human days)

These recipes reflect a snapshot of what that looks like in my kitchen, and most of these recipes come straight from my two cookbooks: More Protein and The Lazy Girl’s Guide to Healthy Dinners.

Let’s break them down…

Strawberry Cheesecake Overnight Oats

This breakfast feels like dessert but fuels your morning.

This recipe is creamy, sweet, and satisfying, and is one of my go-to prep-ahead breakfasts when I want something comforting that still supports muscle recovery and energy.

Why I love it

• High protein without tasting “protein-y”
• Easy to prep the night before
• Balanced carbs + protein + fats for training days

Dietitian why this works:
The combo of slow-digesting carbs, protein, and fat helps stabilize blood sugar and provides sustained energy for training and recovery.

Full recipe Here.

High Protein Pita Pizzas

Fast, cozy, and perfect for a movie night

These are a weeknight staple. Crispy pita, melty cheese, protein-packed toppings and done in under 15 minutes.

Why I love them

• Customizable based on what’s in the fridge
• Easy way to add protein without overthinking dinner
• Perfect when motivation is low but hunger is real

Dietitian why this works:
Using lentils and cheese adds protein and fiber to a familiar comfort food, making it far more filling and supportive of muscle maintenance than a typical pizza night.

Grab the full recipe here.

Butternut Squash Panang Curry

Comfort food that actually supports recovery.

This one is rich, warming, and deeply satisfying, especially on colder nights or after hard training days.

Why I love it

• Anti-inflammatory spices
• Complex carbs + protein for glycogen replenishment
• Feels indulgent without being heavy

Dietitian why this works:
The mix of complex carbs, healthy fats, and plant-based protein supports glycogen replenishment and recovery, which is especially important on training days or during higher-volume weeks.

Get the full recipe here.

Brownie Batter Bliss

My obsession.

I’ve always been obsessed with chocolate mousse and this was my “there has to be a better way” moment. This recipe tastes like dessert but actually keeps you full.

Why I love it

• Smooth, mousse-like texture
• High protein without sacrificing flavor
• Perfect afternoon or post-dinner sweet

Dietitian why this works:
Adding protein to a dessert-style food helps slow digestion and improve satiety, which can reduce cravings and support consistent muscle-building nutrition without feeling restrictive.

Full recipe here.

Enchilada Skillet

One-pan dream.

This is the kind of dinner that feels like takeout but comes together in one skillet and actually supports your goals.

Why I love it

• High protein + satisfying carbs
• Great for leftovers
• Comfort food energy without the crash

Dietitian why this works:
This one-pan meal provides a solid balance of protein and carbohydrates, which is key for muscle repair and keeping hunger stable after long or active days.

Full recipe here.

Shredded Tofu Nachos

Yes, nachos can be high protein.

The perfect game night meal!

Why I love them

• Crispy, cheesy, and customizable
• Plant-based protein
• Perfect for sharing (or not)

Dietitian why this works:

Soy is a complete protein, meaning it provides all essential amino acids needed for muscle repair and athletic performance. Despite the internet fear-mongering, research consistently shows that eating soy does not negatively affect testosterone, it’s simply an effective, plant-based protein that supports recovery, strength, and overall performance.

Full recipe here.