The Protein Playbook: 15 Easy High Protein Meals and What Foods to Eat

Let’s be honest: “high protein” can sound a little intimidating. You might imagine muscle-bound gym rats gulping down chalky shakes or endless plates of chicken breast. But here’s the thing, you don’t need to be a bodybuilder to eat more protein. In fact, everyone can benefit from it. Whether you’re a student trying to stay focused through long study sessions, a busy professional juggling deadlines, or a parent looking to feed the family better, protein can make a real difference in your day-to-day energy and health.

I started my own high-protein journey after realizing my daily ulam choices weren’t keeping me full for long. The difference was night and day, I felt less sluggish, my 3PM merienda cravings almost disappeared, and I actually started enjoying meal prep. That’s when I learned that going high-protein isn’t about dieting, it’s about eating smarter.

Protein 101: Why This ‘Building Block’ is Key to Your Goals

Before we jump into what to eat, let’s uncover why protein deserves a starring role on your plate.

Protein in Health, Fitness, and Recovery

When you work out, whether it’s lifting weights, joining a Zumba class, or just walking your dog, your muscles experience micro-tears. Protein is what your body uses to rebuild those fibers, making them stronger and more resilient. According to Harvard Health, your body needs protein to maintain muscle mass, especially as you age.

🔥Pro tip: If you’re starting to exercise more regularly, aim for a protein source in every meal, even your snacks! A small portion of tuna, boiled eggs, or yogurt can go a long way.

Protein and Your Metabolism

Here’s a fun fact most people don’t know: protein gives your metabolism a boost. Thanks to something called the Thermic Effect of Food (TEF), your body actually burns more calories digesting protein (about 20–30% of its calories) compared to carbs or fats. That means you’re passively burning more energy just by choosing protein-rich meals.

Protein for Healthy Weight Management

Protein is your best friend when trying to lose weight. Why? Satiety. Protein is the most filling macronutrient, helping you feel fuller for longer. This significantly reduces cravings and overall calorie intake. Furthermore, when you’re in a calorie deficit, a high-protein diet helps preserve your lean muscle mass, ensuring that the weight you lose is primarily fat, not muscle.

Protein and a Healthy Lifestyle

Beyond fitness goals, protein is also crucial for your immune system, hormones, and even skin health. Antibodies, enzymes, collagen—they’re all made of protein. That’s why when people say “protein is life,” it’s not an exaggeration. It truly supports every part of your body.

The High Protein Foods All-Stars: Your Shopping List

If you’re just starting your high-protein journey, it can feel overwhelming figuring out what to buy. But it’s actually simpler than you think, it’s all about stocking your kitchen with versatile, go-to options.

Lean Meats and Poultry

Chicken breast remains undefeated for lean, easy-to-cook protein. But for variety, go for lean baka (sirloin or tenderloin) and lean baboy cuts (like pork tenderloin). Grilled, air-fried, or pan-seared, these make perfect baon or quick dinners.

👉Shopee tip: You can find affordable air fryers on Shopee Mall that make crispy, oil-free protein meals in minutes.

Fish and Seafood

Canned tuna is a busy person’s best friend. Mix it with yogurt or olive oil for a quick high-protein salad. Salmon, tilapia, and shrimp are also great, they’re rich in omega-3s for heart and brain health.

Dairy and Eggs

Eggs are the ultimate budget-friendly protein hero, they’re complete proteins, meaning they contain all nine essential amino acids. Greek yogurt, cheese, and milk are also excellent for snacks or breakfast boosts.

🔥Personal hack: I mix Greek yogurt with honey and chia seeds for a 2-minute dessert that tastes like cheesecake in a cup!

Plant-based Powerhouses

You don’t need meat to get massive protein. Tofu (tokwa) and tempeh are incredibly versatile. Legumes like monggo (mung beans), chickpeas, and lentils are packed with both protein and fiber, making them incredibly filling.

Quick Hits and Pantry Staples

This is where convenience meets nutrition. Protein powder (whey or plant-based) is the fastest way to get a protein-heavy “meal.” Canned tuna, nuts like almonds, and seeds like chia and flax are perfect for quick additions to any dish.

15 Easy High Protein Meal Recipes (The “Playbook”)

Here are simple recipes to get you started.

High-Protein Almusal (Breakfast)

1. ‘Taho-Inspired’ High-Protein Overnight Oats

This recipe directly addresses the need for a convenient, no-cook breakfast by preparing it the night before. It elevates the standard oats by recreating the flavor profile of taho, a beloved Filipino comfort food.

Ingredients:

• 1/2 cup rolled oats
• 1 tbsp chia seeds
• 1 scoop vanilla protein powder
• 1/4 tsp cinnamon (optional)
• 3 tbsp plain Greek yogurt
• 1/2 cup almond/oatmilk or other milk
• 1 tsp honey or maple syrup
• For Topping: 1 tbsp arnibal (caramel syrup) or maple syrup, 1 tbsp cooked sago pearls (optional)

Instructions:

1. In a mason jar or bowl with a lid, combine all the dry ingredients: oats, chia seeds, protein powder, and cinnamon. Mix well.
2. Add the wet ingredients: Greek yogurt, your choice of milk, and honey/maple syrup. Stir vigorously until all ingredients are well combined and there are no dry clumps.
3. Cover and refrigerate for at least 3 hours, or ideally, overnight.
4. In the morning, top with a drizzle of arnibal (or maple syrup) and sago pearls to capture the taho essence.

📌Note: This meal provides a powerful combination of protein from the powder and Greek yogurt, along with slow-digesting, high-fiber carbohydrates from the oats and chia seeds. This pairing ensures sustained energy release and powerful satiety, effectively preventing a mid-morning energy crash.

2. Tropical Fruit & Ube Protein Yogurt Bowl

This no-cook breakfast is a nutrient-dense powerhouse, leveraging high-protein Greek yogurt as a base and incorporating local fruits and the popular ube (purple yam) flavor.

Ingredients:

• 1 cup plain Greek yogurt
• 1 scoop ube/taro-flavored (or vanilla) protein powder (or add ube/ube flavoring)
• 1/2 banana, sliced
• 1/4 cup mango, cubed
• 1/4 cup papaya, cubed
• 1 tbsp chia seeds
• 1 tbsp toasted coconut flakes or almonds (optional)

Instructions:

1. In a bowl, add the Greek yogurt and the scoop of ube protein powder. Mix vigorously until the powder is fully incorporated and the yogurt is smooth and has a vibrant purple color.
2. Arrange the toppings: add the sliced banana, cubed mango, and cubed papaya (or you may add your choice of fruits!).
3. Sprinkle with chia seeds and toasted coconut or almonds for texture.
4. Serve immediately.

📌Note: his bowl is exceptionally high in protein, which is essential for muscle synthesis. It is also rich in antioxidants from the ube and various fruits, as well as probiotics from the live cultures in the Greek yogurt, which support digestive and immune health.

3. High-Protein Egg Muffins

These egg muffins are an ideal meal-prep solution, perfectly embodying the “easy” criterion. A batch can be prepared on a weekend and consumed throughout the week for a quick, high-protein breakfast or snack.

Ingredients:

• 7 large eggs
• 1/2 cup shredded cheddar cheese
• 8 oz mushrooms, chopped
• 8 oz fresh spinach
• 2 tbsp butter
• 7 cloves garlic, minced
• 1/2  tsp salt
• 1/2 tsp pepper
• Optional: 1/2 cup chopped longganisa or 1/2 cup malunggay leaves

Instructions:

1. Preheat the oven to 350°F (175°C). Grease a 12-cup muffin tin.
2. In a pan over medium heat, melt the butter. Sauté the garlic until lightly browned. Add the mushrooms and cook until tender. Add the spinach and stir-fry for 2 minutes until wilted. Set aside to cool slightly.
3. In a large bowl, beat the 7 eggs with salt and pepper until smooth.
4. Divide the cooked mushroom and spinach mixture evenly among the 12 muffin cups. (If using longganisa or malunggay, add them here).
5. Pour the egg mixture over the vegetables, filling each cup about 3/4 full.
6. Sprinkle the shredded cheese on top of each muffin.
7. Bake for 25 minutes, or until the muffins are firm and a toothpick inserted into the center comes out clean.
8. Let cool for a few minutes before removing from the pan. Store in an airtight container in the refrigerator.

📌Note: Each muffin is a self-contained, portion-controlled protein serving. Based on similar recipes, each muffin provides approximately 10 grams of high-quality protein, making them an effective and efficient option for a grab-and-go breakfast or snack.

4. Beef Tapsilog

The silog (fried rice + egg + protein) is the undisputed king of Filipino breakfast. However, in its traditional form, it is macro-imbalanced—high in carbohydrates (rice) and fats from frying the rice, egg, and meat, with some tapa marinades also high in sugar.

This “easy, high-protein” version is a deconstructed and optimized meal. The “easy” part comes from a bulk-prepped marinade, making the morning cook-time minimal. The “healthy” part comes from optimizing all three components. The recipe provided is for the Lean Beef Tapa Marinade, which is the core component.

Ingredients (for Tapa Marinade):

• 1/2 lb beef sirloin or tenderloin, thinly sliced
• 3 tbsp low-sodium soy sauce
• 1/2 tbsp calamansi juice (or lemon juice)
• 1 tbsp brown sugar (or less, to taste)
• 3 cloves garlic, minced
• 1/2 tsp cornstarch
• Salt and black pepper to taste
• 1 tbsp canola or olive oil (for frying)

Instructions (for Tapa Marinade Prep):

1. In a bowl, combine the soy sauce, calamansi juice, brown sugar, garlic, cornstarch, salt, and pepper.
2. Add the thin beef slices and mix well, ensuring all pieces are coated.
3. Marinate for at least 30 minutes, or ideally, refrigerate overnight in an airtight container. This batch can be stored for several days.

Tapsilog Assembly (Per Meal):

1. Tapa: Heat 1 tbsp of oil in a pan over medium-high heat. Remove a 100g portion of the marinated beef from the marinade. Sear the slices for 1-2 minutes per side until browned and cooked through. Do not overcook.
2. Sinangag (Rice): Instead of high-fat garlic fried rice, serve with 1 cup of plain steamed rice, or preferably, brown rice for more fiber.
3. Itlog (Egg): Instead of a greasy fried egg, opt for a poached, scrambled, or hard-boiled egg.

📌Note: This deconstructed silog reframes the breakfast from a heavy indulgence into a viable, balanced, post-workout meal. The lean sirloin provides high-quality protein, while the brown rice offers complex carbohydrates for energy, and the non-fried egg adds further protein and healthy fats.

High-Protein Light Meals & Merienda

5. Chicken Pancit Bihon

Pancit is a quintessential Filipino noodle dish, often served at celebrations. While it can be carb-heavy and oily, this recipe rebalances it into a high-protein, one-pan meal, making it excellent for meal prep. A key technique is the use of bone broth, which infuses the noodles with extra protein and flavor.

Ingredients:

• 1 lb chicken thighs (or breast), cut into small pieces
• 8 oz bihon (rice vermicelli noodles)
• 4 cups chicken bone broth (or stock)
• 2 cups green cabbage, thinly sliced
• 2 cups purple cabbage, thinly sliced
• 2 cups carrots, thinly sliced
• 1 medium onion, thinly sliced
• 2 tbsp garlic, minced
• 3 tbsp oyster sauce
• 3 tbsp low-sodium soy sauce
• 2 tbsp oil
• 1/2 tsp black pepper
• Lime wedges or calamansi, for serving

Instructions:

1. Heat 1 tbsp of oil in a large skillet or wok over medium-high heat. Sauté the chicken until browned and cooked through (5-7 minutes). Remove and set aside.
2. In the same pan, add the remaining oil. Sauté the onion for 2-3 minutes until soft. Add the garlic and cook for 30 seconds until fragrant.
3. Add all the sliced vegetables (cabbages, carrots) and stir-fry for 3-4 minutes until tender-crisp. Remove and set aside with the chicken.
4. In the same pan, add the 4 cups of chicken bone broth, soy sauce, oyster sauce, and black pepper. Stir and bring to a simmer.
5. Add the dry bihon noodles directly to the simmering broth. Gently toss until the noodles are coated and begin to absorb the sauce (about 3 minutes). No pre-soaking is needed.
6. When the noodles have absorbed most of the broth, add back the cooked chicken and vegetables. Toss everything together until fully mixed and heated through.
7. Serve hot with a squeeze of fresh lime or calamansi.

📌Note: This pancit is a balanced, lower-fat, gluten-free meal. By emphasizing a high ratio of chicken and vegetables to noodles, it becomes a high-protein, high-fiber dish that satisfies comfort food cravings while aligning with fitness goals.

6. Spinach & Calamansi Tuna Salad

This recipe leverages canned tuna, one of the most affordable and accessible high-protein staples. It is presented in a “no-cook” version for maximum ease, using fresh spinach and a bright calamansi or lemon dressing.

Ingredients:

• 1 can (180g) Century Tuna (or other brand), packed in water, drained
• 1 bunch spinach
• 1 medium tomato, diced
• 1 small red onion, finely diced
• 1/2 bell pepper, diced (optional)
• Dressing:
  • Juice of 4-5 calamansi (or 1/2 lemon)
  • 1 tbsp extra virgin olive oil
  • 1/4 tsp salt
  • 1/8 tsp black pepper

Instructions:

1. Wash the spinach thoroughly and pat them dry. If using large leaves, tear them into bite-sized pieces.
2. In a large salad bowl, combine the spinach, drained tuna, diced tomato, diced red onion, and bell pepper.
3. In a small bowl, whisk together the dressing ingredients: calamansi juice, olive oil, salt, and pepper.
4. Pour the dressing over the salad and toss gently to combine.
5. Serve immediately. For a warm version, the spinach and tuna can be sautéed together as detailed in.

📌Note: This is an ideal low-carb, high-protein lunch. Tuna is a rich source of lean protein and anti-inflammatory omega-3 fatty acidsSpinach is a highly nutrient-dense green, providing vitamins and minerals with minimal calories.

7. Tokwa’t Baboy

A classic appetizer, Tokwa’t Baboy (Tofu and Pork) is already a high-protein combination. This simplified version is perfect for a light meal. The key to this dish is mastering the tokwa (tofu) preparation: it must be pressed to remove moisture and then fried until crispy, allowing it to act as a “protein sponge” for the sauce.

Ingredients:

• 2 cups (412g) tokwa (firm tofu), cubed
• 1/2 kilo (500g) pork belly (or leaner pork loin/strips), cut into strips
• 2 cups cooking oil (for frying)
• Sauce: (or get a ready-made/bottled sisig sauce)
  • 1/2 cup soy sauce
  • 1/2 cup white vinegar
  • 1/4 cup garlic, minced
  • 4 tsps brown sugar
  • 2 tbsp red onion, chopped
  • 2 tbsp spring onions, chopped
  • 1 tsp salt

Instructions:

1. Prep Pork: In a pot, boil the pork strips in water until tender. Drain, let cool, and set aside. (For a crispier texture, briefly pan-fry the boiled pork strips).
2. Prep Tokwa: Pat the cubed tokwa dry with paper towels to prevent oil splatters.
3. Deep-Fry: In a pan, heat the cooking oil. Deep-fry the pork strips until lightly browned, then remove. In the same oil, deep-fry the tokwa cubes until crispy and golden brown. Drain excess oil on a paper towel. (For a lower-fat option, spray the tokwa and pork with oil and air-fry until crispy).
4. Make Sauce: In a bowl, combine all sauce ingredients: garlic, vinegar, soy sauce, salt, brown sugar, red onion, and spring onions. Mix well.
5. Serve: On a plate, combine the crispy tokwa and pork. Serve the sauce on the side as a dipping sauce, or pour it over the top just before eating.

📌Note: This dish provides a powerful protein-on-protein combination. Tofu offers high-quality, complete plant-based protein , while the pork adds savory flavor and animal-based protein. Opting for a leaner pork cut like loin and air-frying the components can significantly reduce the overall fat content.

High-Protein Ulam (Lunch and Dinner)

8. Chicken Adobo

No Filipino food list is complete without Adobo. This version is optimized for health and simplicity, making it the ultimate meal-prep dish.

The high-acid (vinegar) and high-salt (soy sauce) marinade of adobo (soy, vinegar, garlic, peppercorns, bay leaf) makes it a natural preservative. This quality makes it the perfect high-protein meal-prep framework. A large batch cooked on a Sunday can be eaten throughout the week. This recipe is “healthified” by using leaner protein, low-sodium soy sauce, and omitting the sugar.

Ingredients:

• Chicken and Marinade:
  • 11/2 pounds boneless, skinless chicken thighs (or breast)
  • 1/3 cup unseasoned rice vinegar
  • 1/4 cup low-sodium soy sauce
  • 3 garlic cloves, coarsely chopped
  • 1 large shallot (or small onion), thinly sliced
  • 3 large dried bay leaves
  • 1 tbsp grated fresh ginger
  • 1 tsp ground black pepper
  • 1 tbsp olive oil
• For Serving (Optional):
  • Garlic brown rice

Instructions (Shortcut Method):

1. Marinate (Optional but Recommended): In a bowl, whisk together the rice vinegar, soy sauce, garlic, shallot, bay leaves, ginger, and black pepper. Add the chicken and ensure it is submerged. Cover and refrigerate for at least 6 hours or overnight.
2. “Easy” Simmer Method: Heat 1 tbsp olive oil in a pot over medium-high heat. Sauté extra garlic and onion if desired. Add the chicken thighs, the marinade, and all other ingredients. Give it a stir, bring to a boil, then reduce heat and let it simmer for 25-30 minutes, or until the chicken is tender and the sauce has reduced.
3. Sear (Optional): For a better texture, remove the chicken from the sauce, sear it in a separate hot pan for 1-2 minutes per side, then return to the sauce.
4. Serve: Serve hot with steamed brown rice.

📌Note: This adobo is a high-protein staple. By using boneless, skinless chicken, the saturated fat is significantly reduced. Omitting the sugar (a common addition) makes this dish a savory, low-carb, and high-protein ulam perfect for batch-cooking.

9. Ginisang Monggo with Tinapa

Ginisang Monggo (Sautéed Mung Beans) is the ultimate budget-friendly (tipid), high-fiber, and high-protein Filipino meal. Mung beans themselves are a protein and fiber powerhouse. While often made with fatty pork belly , this healthier version uses tinapa (smoked fish) for a deep, smoky umami flavor while being lower in fat.

Ingredients:

• 1 cup dry mung beans
• 2 quarts water (for boiling)
• 1 tbsp oil
• 1 onion, peeled and chopped
• 3 cloves garlic, peeled and minced
• 1 tbsp patis (fish sauce)
• 1 lb (about 4-5 pieces) tinapa (smoked fish), flaked, heads and bones discarded
• 1 large ampalaya (bitter melon), seeded and cut thinly (optional)
• 1 bunch fresh spinach (or malunggay leaves)
• Salt and pepper to taste

Instructions:

1. Rinse the mung beans. In a large pot, combine the beans and 2 quarts of water. Bring to a boil, then lower heat, cover, and simmer for 45-50 minutes, or until the beans are soft and have burst. Add more water as needed to maintain about 4 cups of liquid.
2. In a separate pot, heat the oil over medium heat. Sauté the onions and garlic until aromatic.
3. Add the fish sauce and cook for 1-2 minutes.
4. Add the cooked mung beans (including their cooking liquid) to the pot. Bring to a boil.
5. If using ampalaya, add it and cook for 1-2 minutes until tender-crisp.
6. Add the flaked tinapa (smoked fish) and stir; cook just until heated through.
7. Season with salt and pepper. Add the spinach or malunggay leaves, turn off the heat, and cover the pot for 1-2 minutes until the leaves are wilted.
8. Serve hot.

📌Note: This dish is a nutritional heavyweight. A single serving can provide 13g of protein and 8g of fiber for as little as 160 calories, making it an incredibly high-satiety, low-cost, nutrient-dense meal.

10. Chicken Tinola

A clean, comforting, ginger-infused chicken soup, Tinola is widely regarded as one of the healthiest Filipino recipes. It is a high-protein, high-fiber, hydrating, and anti-inflammatory meal (from the ginger). It’s light on calories but exceptionally filling.

Ingredients:

• 3 lbs chicken, cut into serving pieces
• 2 green papaya, wedged (or 1 chayote)
• Malunggay (moringa) leaves
• 1 cup hot pepper leaves (chili leaves)
• 5 cloves garlic, crushed and chopped
• 1 onion, chopped
• 3 thumbs ginger, julienned
• 2 Knorr Chicken Cubes
• 1 quart rice wash (or water)
• 1 quart water (as needed)
• 2 tbsp patis (fish sauce)
• 3 tbsp cooking oil

Instructions:

1. Heat the oil in a large pot. Sauté the garlic, onion, and ginger until the onion is soft.
2. Add the chicken pieces and cook for about 2 minutes, or until they turn light brown.
3. Pour in the 2 tbsp of fish sauce and stir well.
4. Add the rice wash and bring to a boil. Reduce the heat and simmer for 10 minutes. Add more water as needed.
5. Add the green papaya wedges. Continue to simmer for 15-20 minutes, or until the chicken is cooked through and the papaya is tender.
6. Add the chicken cubes and stir. Season with ground black pepper if desired.
7. Turn off the heat. Add the malunggay leaves and hot pepper leaves. Cover the pot for 2 minutes to let the residual heat cook the greens.
8. Transfer to a serving bowl and serve hot.

📌Note: This soup is a perfect example of a high-volume, low-calorie meal. The protein from the chicken provides satiety, while the malunggay leaves—a well-known superfood—and papaya add a significant boost of vitamins and fiber.

11. Stuffed Tortang Talong (with Pork Giniling)

A basic tortang talong (eggplant omelette) is a simple side dish of eggplant and egg. To transform it into a “heavy” high-protein ulam, the eggplant is used as a vessel for a savory giniling (ground meat) filling. This creates a complete, low-carb, high-protein meal.

Ingredients:

• 4 medium Japanese eggplants
• 8 oz (227g) ground pork
• 5 large eggs, divided
• 1 small yellow onion, finely chopped
• 1 medium garlic clove, minced
• 1 tbsp oyster sauce
• 1/2 tsp patis (fish sauce)
• 1/2 tsp soy sauce
• Vegetable oil for frying (or oil spray for pan-frying)
• Salt and black pepper (to taste)

Instructions:

1. Roast Eggplant: Prick the eggplants and roast them directly over an open flame (or under an oven broiler) until the skin is charred and the flesh is completely tender, about 30 minutes in an oven.
2. Peel and Flatten: Let cool, then carefully peel off the charred skin, leaving the stem intact. With the back of a fork, gently flatten the eggplant flesh.
3. Cook Pork Filling: Heat 2 tbsp oil in a skillet. Sauté the onion and garlic until soft (about 5 minutes). Add the ground pork and cook, breaking it up, until browned and cooked through (about 4 minutes). Stir in the oyster sauce, fish sauce, and soy sauce, and cook for 1 minute more. Remove from heat and let cool slightly.
4. Prepare Eggs: In a medium bowl, beat 3 of the eggs. Add the cooked pork mixture and stir to combine. In a separate wide, shallow dish (like a pie plate), beat the remaining 2 eggs and season with salt and pepper.
5. Assemble and Fry: Heat oil in a large non-stick skillet over medium-high heat.
6. Take one flattened eggplant by the stem and dip it into the shallow dish of plain beaten egg, coating it completely.
7. Carefully place the egg-coated eggplant in the hot skillet. Top it with 1/4 of the pork/egg mixture, spreading it evenly over the eggplant.
8. Cook until the bottom is golden brown and crisp (about 3 minutes).
9. Carefully flip the omelette and cook for another 1-2 minutes until the other side is golden. Repeat with the remaining eggplants.

📌Note: This dish is an excellent low-carbohydrate, high-protein meal. The eggplant provides fiber and a satisfying smoky flavor, while the combination of ground pork and eggs delivers a substantial protein punch, promoting long-lasting fullness.

12. Sizzling Tofu Sisig

This is a modern, vegetarian-friendly take on the popular sisig, using high-protein tokwa (tofu) as its base. The key is to fry or air-fry the tofu until very crispy, which mimics the crunchy chicharon-like texture of traditional sisig.

Ingredients:

• Tofu:
  • 1 lb extra-firm tokwa (tofu)
  • Neutral oil for frying
  • Pinch of salt
• Sauce Mix: (or you can grab your favorite sisig sauce!)
  • 1 tbsp soy sauce
  • 1 tbsp vegetarian mushroom oyster sauce
  • 1 tbsp calamansi juice (or lemon juice)
  • 1 tsp sugar
  • Ground black pepper, 2 tbsp water
• Sauté:
  • 1-2 tbsp vegan butter (or regular butter/oil)
  • 1 medium onion, diced
  • 2 tsp minced garlic
  • 1 small red bell pepper, diced
  • 3 siling labuyo (bird’s eye chiles), sliced
  • 2 long green chilies, sliced
  • 2 tbsp mayonnaise

Instructions:

1. Prep Tofu: Press the tokwa to remove excess water. Dice into small 1/2-inch cubes and season with salt.
2. Make Sauce: In a small bowl, mix all the “Sauce Mix” ingredients. Set aside.
3. Fry Tofu: Heat neutral oil in a large non-stick pan. Fry the tofu cubes in batches until all sides are golden brown and very crispy (about 8-10 minutes). Remove and drain on paper towels.
4. Sauté: In the same pan, add the butter/oil over medium heat. Add the diced onions and cook until soft (3-4 minutes). Add the garlic and cook for 1 minute.
5. Add the diced red bell pepper, all the chiles, and cook for 3-4 minutes until softened.
6. Combine: Add the crispy tofu cubes back into the pan. Pour the sauce mix over the tofu and stir continuously to coat everything.
7. Turn off the heat. Stir in the 2 tbsp of mayonnaise until the sisig is creamy and glossy.
8. Serve immediately, ideally on a sizzling plate, with extra calamansi.

📌Note: This is a fantastic plant-based protein meal. Tokwa is a complete protein, and this dish delivers all the decadent flavor of sisig without the high levels of saturated fat and cholesterol found in the traditional version made from pork mask.

13. Pinaputok na Tilapia

Tilapia is an affordable, accessible, and lean protein source in the Philippines. Pinaputok (which means “to burst”) is an “easy” cooking method that involves stuffing the fish with aromatics and baking it in a foil packet. The foil traps the steam, infusing the fish with flavor with minimal active cooking.

Ingredients:

• 2 whole tilapia, cleaned and scales removed
• 3/4 cup green mango, diced
• 1 piece tomato, diced
• 1 piece onion, chopped
• 1 tsp ginger, minced
• 1 tbsp lemon juice (or calamansi juice)
• Salt and pepper to taste
• Aluminum foil

Instructions:

1. Preheat oven to 370°F (185°C).
2. Make 2-3 slits on each side of the tilapia. Rub the fish (inside and out) with salt and pepper.
3. In a medium bowl, combine the diced green mango, tomato, onion, ginger, and lemon juice. Mix well.
4. Stuff this mixture generously into the cavity of each tilapia.
5. Wrap each stuffed fish tightly in a piece of aluminum foil, ensuring it is sealed.
6. Place the foil packets on a baking sheet and bake for 20 minutes.
7. For a crispier skin: Carefully open the top of the foil, brush the fish with a little oil, and change the oven setting to “broil.” Broil for another 10-15 minutes until the top is slightly browned.
8. Serve hot.

📌Note: This is a very lean, low-fat, high-protein meal. A typical serving of fish prepared this way provides around 20 grams of high-quality protein. The stuffing adds a burst of flavor and nutrients without adding any significant fat or calories.

14. Ginataang Laing with Lean Pork

Laing, a rich delicacy from the Bicol region, is made from dried taro leaves (gabi) cooked in coconut milk (gata). On its own, the dish is not high-protein. Like tortang talong, the taro leaves act as a vessel for protein. This recipe incorporates lean pork and shrimp paste to make it a substantial ulam.

Ingredients:

• 2 oz dried taro (gabi) leaves
• 1 lb pork belly (or leaner pork loin/shoulder), diced
• 3 tbsp oil
• 1 onion, peeled and chopped
• 4 cloves garlic, minced
• 1 thumb-size ginger, peeled and chopped
• 1/2 cup bagoong (shrimp paste), chopped
• 2 cups coconut milk
• 2-3 Thai chili peppers (or siling labuyo), chopped
• 1 cup coconut cream
• Salt to taste

Instructions:

1. In a wide pan over medium heat, heat the oil. Sauté the onion, garlic, and ginger until aromatic.
2. Add the diced pork and cook until lightly browned. Season with pepper.
3. Add the bagoong (shrimp paste) and cook, stirring, for 1-2 minutes.
4. Add the 2 cups of coconut milk and bring to a simmer. Add the chili peppers.
5. Add the dried gabi leaves. Push them down into the liquid to moisten them, but do not stir for the first 15-20 minutes (this prevents an “itchy” taste).
6. Lower the heat, cover, and cook for 25-30 minutes, or until the pork is tender and the leaves are soft.
7. Add the 1 cup of coconut cream and continue to cook, uncovered, for another 10-15 minutes, or until the sauce is thick and begins to render its own oil.
8. Season with salt if needed. Serve hot.

📌Note: While coconut milk is high in (healthy) saturated fats, this dish is a high-protein, high-fiber, and low-carbohydrate ulam. The pork provides substantial protein, and the taro leaves are an excellent source of dietary fiber. This can be a very effective, satiating meal for those on a low-carb or ketogenic diet.

15. Sinigang na Hipon

Sinigang is a quintessential Filipino sour soup and a beloved comfort food. It is a core part of the “Healthy Ulam Triad” for being a low-calorie, high-volume, and vegetable-packed meal. The shrimp (hipon) version is one of the fastest and “easiest” to cook, as shrimp requires only 2-3 minutes.

Ingredients:

• 1/2 lb shrimp, peeled and deveined (or whole)
• 1 packet (40g) Sinigang sa Sampaloc (Tamarind Soup Base) mix
• 3 cups water
• 1 medium onion, quartered
• 2 medium tomatoes, quartered
• 1 cup labanos (daikon radish), thinly sliced
• 1 bundle sitaw (string beans), cut into 2-inch pieces
• 1 bundle kangkong (water spinach)
• Patis (fish sauce) to taste

Instructions:

1. In a medium pot, bring the 3 cups of water to a boil with the onion and tomatoes.
2. Once boiling, add the sinigang mix and stir until dissolved.
3. Add the “hard” vegetables: the labanos (radish) and sitaw (string beans). Simmer for 5-7 minutes, or until the radish is tender.
4. Add the shrimp. Cook for only 2-3 minutes, or just until they turn pink. Do not overcook.
5. Add the kangkong leaves. Turn off the heat and push the leaves into the hot broth. They will wilt in the residual heat.
6. Season with patis (fish sauce) to taste. Serve immediately.

📌Note: This is an ideal low-fat, high-protein meal. Shrimp is an extremely lean protein source. The soup itself is low-calorie, but its high volume (from the broth and vegetables) makes it exceptionally filling and hydrating.

Pro Tips for Living the High-Protein Lifestyle

1. Start Slow and Steady

Going high-protein doesn’t mean overhauling your entire diet overnight. Begin by adding one protein-rich meal or snack per day, like swapping your usual breakfast bread for scrambled eggs or Greek yogurt with fruit. This gradual approach helps your body adjust to higher protein intake and makes it easier to maintain long term. Think of it as building a habit, not following a short-term trend.

2. Diversify Your Protein Sources

Don’t get stuck eating the same chicken breast every day! Mixing animal and plant-based proteins ensures you get all the essential amino acids your body needs for muscle repair, energy, and recovery. For example, combine chicken or fish with tofu, lentils, or monggo for variety.

This not only keeps your meals exciting but also supports gut health and sustainability. Even a small swap, like replacing white rice with quinoa or adding chickpeas to your salad, can make a difference.

🔥Pro tip: Try blending half whey protein and half plant-based protein in your shakes to get the best of both worlds, smoother digestion and complete nutrition.

3. Hydrate More Than Usual

When you eat more protein, your body produces more nitrogen as it breaks it down, which increases your need for water. Staying hydrated helps your kidneys process protein efficiently and prevents fatigue or dehydration. Aim for at least 8–10 glasses of water daily, more if you’re active or in humid weather (hello, Manila heat!).

You can also stay hydrated through high-water foods like cucumbers, watermelon, or clear soups.

4. Pair Smartly for Better Digestion and Fullness

Protein alone is powerful, but pairing it with the right foods maximizes its benefits. Combine your protein with fiber-rich veggies or whole grains to aid digestion, balance blood sugar, and keep you fuller longer. For example:

• Chicken breast + sweet potato + broccoli

• Tofu stir-fry + brown rice + bell peppers

• Tuna salad + leafy greens + olive oil

This combo not only boosts satiety but also keeps your meals colorful and nutrient-rich, a key to sticking with healthy eating long-term.

5. Plan Ahead to Stay on Track

Consistency is everything in a high-protein lifestyle. The easiest way to stay consistent? Plan your meals ahead. Choose a day (like your Sunday reset!) to cook, portion, and store your meals for the week. Having ready-to-eat, protein-rich dishes means fewer last-minute take outs and better control of your nutrition.

Make a checklist of go-to proteins: eggs, canned tuna, chicken breast, tofu—and keep them stocked.

Frequently Asked Questions (FAQs)

Your High-Protein Journey Starts Now! Power Up Your Plate

For a long time, I believed that my fitness goals and my cultural heritage were in conflict. I thought “healthy eating” meant giving up the rich, savory linamnam of the food I grew up with. This collection of recipes is my personal discovery that the exact opposite is true.

This journey for me wasn’t about restriction; it was about rediscovery. It was about seeing our everyday ulam not as an indulgence, but as the powerful fuel it has always been. It was about learning that simple, intelligent choices—like using leaner cuts , air-frying tokwa , or mastering a nourishing, one-pot Tinola—could make me feel stronger without sacrificing the flavors I love.

My hope is that you see this not as a strict “diet plan,” but as an invitation. An invitation to step back into your kitchen and reconnect with Filipino flavors in a new, powerful way. You don’t need to change everything overnight.

Start with one recipe. Just one. Cook it, enjoy it, and more importantly, notice how you feel. This is a journey of small, delicious steps, not giant leaps.

Kain na tayo!