PSMF recipes: seven simple high-protein meals with full macros

By Clint Tustison. Published October 15, 2026.

These are plain meals built from foods that fit the Cleveland Clinic PSMF rules: lean protein with under 3 g of fat per ounce and low-starch vegetables. I weighed ingredients raw and worked out the numbers from USDA FoodData Central SR Legacy entries. Each food’s FDC ID is in the table at the bottom, so you can look it up yourself. Salt, pepper, garlic, herbs, spices and a squeeze of lemon add only a few calories and aren’t counted. Brands differ, so check your own labels.

None of these recipes needs added fat. The salmon recipe has an optional olive-oil version, which is not strict PSMF, because the protocol allows no added oils. If your doctor approves it, measure the oil with a spoon. A tablespoon is 13.5 g, or about 120 calories, and a free pour is usually more than that.

Lemon garlic chicken with broccoli

One serving.

• 150 g raw skinless chicken breast
• 150 g broccoli florets
• 1 clove garlic, minced
• juice of half a lemon, salt, pepper, dried oregano

1. Heat the oven to 220 °C (425 °F). Season the chicken with garlic, lemon, salt, pepper and oregano.
2. Put it on a lined tray with the broccoli and roast 18 to 22 minutes, until the chicken reaches 74 °C (165 °F) inside.

Per serving: about 231 kcal, 38 g protein, 4.5 g fat, 10 g carbohydrate (4 g fiber).

Egg white and spinach scramble

One serving.

• 250 g liquid egg whites (about 8 large eggs’ worth)
• 60 g fresh spinach
• salt, pepper, chili flakes

1. Wilt the spinach in a nonstick pan over medium heat with a splash of water.
2. Pour in the egg whites and stir slowly until just set. Season.

Per serving: about 144 kcal, 29 g protein, 0.7 g fat, 4 g carbohydrate (1 g fiber).

Baked cod with zucchini

One serving.

• 200 g raw cod fillet
• 200 g zucchini, sliced into half moons
• paprika, garlic powder, salt, lemon wedge

1. Heat the oven to 200 °C (400 °F). Lay the zucchini on a lined tray and the cod on top. Season.
2. Bake 12 to 15 minutes, until the fish flakes. Squeeze lemon over it.

Per serving: about 198 kcal, 38 g protein, 2 g fat, 6 g carbohydrate (2 g fiber).

Cinnamon Greek yogurt bowl

One serving.

• 200 g plain nonfat Greek yogurt
• cinnamon and a few drops of vanilla extract
• a non-caloric sweetener if you want one

Stir together. That’s it.

Per serving: about 118 kcal, 20 g protein, 0.8 g fat, 7 g carbohydrate.

Scrambled eggs with spinach

One serving.

• 2 large eggs (100 g without the shell)
• 60 g fresh spinach
• salt, pepper

1. Wilt the spinach in a nonstick pan over medium heat with a splash of water.
2. Add the beaten eggs and stir until just set.

Per serving: about 157 kcal, 14 g protein, 9.7 g fat, 3 g carbohydrate (1 g fiber).

Salmon with broccoli

One serving.

• 100 g raw wild Atlantic salmon fillet
• 100 g broccoli florets
• salt, pepper, lemon

1. Heat the oven to 200 °C (400 °F). Line a tray with baking paper.
2. Roast the broccoli and salmon on the tray for 12 to 15 minutes, until the salmon flakes.

Per serving: about 176 kcal, 23 g protein, 6.7 g fat, 7 g carbohydrate (3 g fiber).

Optional, not strict PSMF: toss the broccoli in 2 teaspoons (9 g) of measured olive oil before roasting. That adds 80 kcal and 9 g of fat, for about 256 kcal and 15.7 g of fat per serving. Only do this if your doctor has said added fat is fine for you.

Beef and zucchini skillet

One serving.

• 200 g raw 90% lean ground beef
• 150 g zucchini, diced
• garlic, cumin, chili flakes, salt

1. Brown the beef in a dry nonstick pan, breaking it up.
2. Add the zucchini and spices and cook 5 to 6 minutes until the zucchini is soft.

Per serving: about 378 kcal, 42 g protein, 20.5 g fat, 5 g carbohydrate (1.5 g fiber).

These numbers use raw weights. Some fat cooks out of ground beef, and the amount depends on how you drain it, so the cooked dish may have a little less fat than listed.

Nutrient values used

All values are per 100 g, from USDA FoodData Central (SR Legacy), retrieved October 15, 2026 through the FDC API. Carbohydrate is total carbohydrate by difference.

I multiplied each value by the weight in the recipe and rounded. To see how these fit into a full day, go to the meal plan page.