Barebells Berry Breakfast To Go
A true three-item, no-cook breakfast with 40 grams of protein.
The complete 40/400 recipe library
All Recipes
Browse every published 40/400 meal in one place. High-protein, practical recipes designed for real schedules, real families, and food you actually want to eat.
63 recipes and growing
Chicken Lunch Box
Portable chicken ranch lunch box with fruit, vegetables, and protein chips.
Overnight Crockpot Protein French Toast
Overnight cinnamon protein French toast casserole with berries.
Parmesan Ranch Cod with Crispy Potatoes
Mild Parmesan ranch cod with crispy potatoes and green beans.
Sticky Teriyaki Chicken Rice Bowls
Sweet teriyaki chicken with broccoli, pineapple, and blended rice.
One-Pot Cheesy Beef Protein Pasta
Cheesy red-sauce protein pasta with lean beef and bone broth.
Honey Balsamic Chicken Thighs with Squash
Honey balsamic chicken thighs with roasted squash and rice.
Herb Turkey Breast with Roasted Sweet Potatoes
Herb turkey breast with sweet potatoes and cranberry Dijon drizzle.
Italian Sausage and Peppers Skillet
Italian chicken sausage and peppers in creamy Rao's tomato sauce.
Albacore Tuna Melt Wrap
Crispy albacore tuna melt wrap with cheddar and dill pickle.
Lemon Garlic Shrimp Protein Pasta
Lemon garlic shrimp protein pasta with spinach and Parmesan.
Maple Glazed Salmon
Maple glazed salmon with green beans and cauliflower-jasmine rice.
Fall Harvest Protein Snack Box
A no-cook snack box with a Chomps meat stick, green apple, cheese, and pumpkin seeds for 40g of protein on the go.
Maple Cinnamon Chicken & Sweet Potato Bowl
Seared chicken and sweet potato finished with a maple-cinnamon glaze, ready in 15 minutes.
Pumpkin Chili Turkey Skillet
A cozy one-skillet turkey chili with pumpkin puree, warm chili seasoning, and a cooling Greek yogurt topping.
Rotisserie Chicken & Butternut Mac Skillet
A creamy one-pot pasta skillet with shredded rotisserie chicken and butternut squash, ready in 15 minutes.
Caramel Pecan Cottage Cheese Bowl
Creamy cottage cheese topped with candied pecans and a caramel zigzag, served with a Built Puff pumpkin cookie protein bar.
Pumpkin Spice Protein Mug Cake
A fluffy pumpkin spice mug cake with 40g of protein, mixed in one mug and ready in 5 minutes.
Air Fryer Buffalo Chicken Wrap
Buffalo chicken wrap with ranch, celery, and protein chips.
Sweet Potato Cranberry Protein Muffins
Moist fall muffins with sweet potato, Craisins, chia, and warm spices.
Skillet Beef Stroganoff Protein Pasta
One-skillet beef, mushrooms, and protein pasta in a creamy sauce.
French Onion Chicken
Caramelized-onion chicken with creamy protein mashed potatoes.
High-Protein Chicken Pot Pie
Creamy chicken and vegetables baked with protein drop biscuits.
Crockpot Garlic Chicken
Dump-and-go garlic chicken with broccoli and cauliflower-jasmine rice.
Apple Cider Dijon Chicken Harvest Bowl
Apple cider Dijon chicken with roasted potatoes, green beans, and apples.
Creamy Chicken and Wild Rice Soup
Cozy chicken and wild rice soup made creamy with Greek yogurt.
Creamy Pumpkin Chicken Protein Pasta
Savory pumpkin-Parmesan protein pasta with sliced chicken.
Creamy White Bean Pumpkin Turkey Chili
Smoky white bean pumpkin turkey chili with Greek yogurt and jalapeños.
Warm Cinnamon Apple Cheesecake Protein Parfait
Warm cinnamon apples layered with cheesecake protein yogurt and almond butter.
Strawberry Cheesecake Protein Crunch Bowl
Strawberry cheesecake protein yogurt with berries and graham cracker crunch.
Creamy Chicken Poblano Skillet
Juicy air-fried chicken with creamy poblano sauce and salsa verde protein chips.
Garlic Parmesan Steak Bites and Potatoes
Tender garlic-Parmesan sirloin bites with crispy potatoes and green beans.
Loaded Chicken Sausage Breakfast Potato Bowl
Crispy potatoes, chicken sausage, and creamy eggs with cheddar and salsa.
Crispy Buffalo Chicken Loaded Potato Bowl
Crispy buffalo chicken and potatoes with blended cottage-cheese ranch.
Sheet-Pan Garlic Parmesan Chicken & Potatoes
Roasted garlic-Parmesan chicken, baby potatoes, zucchini, and yellow squash with 45 grams of protein and 400 calories.
Crispy Chicken Parmesan Protein Spaghetti
Crispy cheese-topped chicken Parmesan over tomato-basil protein spaghetti with 41 grams of protein.
Loaded Cheeseburger Protein Bowl
Lean beef, crispy crinkle fries, cheddar, pickles, lettuce, tomato, and burger sauce for approximately 42 grams of protein.
Honey Mustard BBQ Chicken Crunch Wrap
Crispy Realgood chicken, romaine, creamy honey mustard, and smoky Quest BBQ chips for approximately 44 grams of protein.
High-Protein Breakfast Quesadilla
Crisp breakfast quesadilla with eggs, Amylu chicken sausage, Daisy cottage cheese, and cheddar for approximately 44 grams of protein.
Dump-and-Go Crockpot BBQ Chicken Sweet Potatoes
Pulled sweet-and-smoky BBQ chicken served over a crockpot sweet potato with tangy Greek-yogurt slaw for approximately 42 grams of protein and…
Dump-and-Go Crockpot White Chicken Chili
Creamy white chicken chili with beans, corn, green chiles, tortilla strips, Greek yogurt, and jalapeño for approximately 44 grams of protein and…
Dump-and-Go Crockpot Beef and Broccoli
Tender crockpot beef and broccoli with a savory garlic-ginger sauce and a jasmine-rice cauliflower medley for approximately 40 grams of protein…
Creamy Tuscan Chicken Protein Pasta
Dump-and-go Tuscan chicken with cottage cheese, cream cheese, spinach, Parmesan, sun-dried tomatoes, and protein penne for approximately 44…
Dump-and-Go Crockpot Salsa Verde Chicken Bowls
Creamy salsa verde chicken with black beans and corn served over cauliflower rice with avocado, cilantro, and lime for approximately 42 grams of…
Italian Stuffed Peppers with Creamy Protein Mashed Potatoes
Italian stuffed red and green peppers with creamy high-protein mashed potatoes.
Sheet-Pan Taco Chicken & Veggies with Bone Broth Mexican Rice
Sheet-pan taco chicken and roasted vegetables with flavorful bone-broth Mexican rice.
Pineapple Cottage Cheese Bowl + Strawberry Cheesecake Shake
Pineapple cottage cheese paired with a creamy strawberry cheesecake protein shake.
Vanilla Berry Protein Waffle Bowl
Vanilla protein yogurt with strawberries and two warm whole protein waffles.
Chicken Sausage Breakfast Burrito
A quick breakfast burrito with egg whites, chicken sausage, cheddar, and guacamole.
Creamy Salsa Taco Salad Bowl
Lean taco beef, a Costco salad shortcut, fresh toppings, and creamy cottage cheese salsa dressing in one high-protein bowl.
Creamy Greek Chicken Bowl
Costco grilled chicken, crisp vegetables, feta, olives, and a creamy Greek yogurt dressing in one fast high-protein bowl.
One-Pot Chicken Broccoli Alfredo Protein Penne
Creamy one-pot protein penne with chicken, broccoli, bone broth, Parmesan, and garlic.
Steakhouse Filet & Loaded Baked Potato
A steakhouse-style filet plate with a Greek-yogurt loaded baked potato and broccoli.
Crunchy High-Protein Costco Chicken Caesar Salad
A five-minute Costco Caesar upgrade with chicken, Parmesan crisps, and crunchy roasted edamame.
Quick Costco Salmon Dinner
A fast Costco salmon plate with rice, green beans, and salad for approximately 40g protein.
Sour Peach & Peachy Ring Protein Snack
A candy-like sour peach protein puff, refreshing Peachy Ring clear protein, and a hard-boiled egg make an easy two-minute snack with…
Chili Lime Chips, Guac & Protein Snack
Chili lime protein chips, a single-serve guacamole cup, and strawberry piña colada clear protein make a crunchy two-minute snack with…
High Protein Pizza Bowl
A simple high-protein 40/400 recipe.
High-Protein Chicken Caesar Wrap
A quick chicken Caesar wrap with crisp romaine, Parmesan, and more than 40 grams of protein for under 400 calories.
High-Protein Ground Beef Sweet Potato Bowl
A sweet and savory bowl with seasoned lean ground beef, air-fried sweet potato, creamy cottage cheese, avocado, and a tangy sprinkle of Tajín.
Chocolate Protein Mug Cake
A warm, chocolatey, high-protein mug cake made in the microwave. It tastes like dessert, fits the 40/400 method, and is ready in minutes.
High-Protein Chicken Taco Soup
A hearty chicken taco soup made with rotisserie chicken, bone broth, pinto beans, corn, cilantro, and avocado for more than 40 grams of protein…
Buffalo Chicken Cottage Cheese Bowl
A fast, spicy, high-protein bowl with chicken, cottage cheese, buffalo sauce, and crunchy veggies.
Want the week planned for you?
Get seven complete high-protein meals, a grocery list, and a simple prep plan in the 40/400 Weekly Planner.
See the Weekly Planner