10 RP Diet Recipes (Nutrition Coach Approved)

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If you are using the RP diet app but are currently struggling with creating recipes that are easy to log, then my 10 recipes below will help you simplify the process.

Even if you’re not currently using the RP Diet app but you’re interested in a diet mostly composed of healthy whole foods, then these recipes can be a great place to start.

No matter what your daily macros are, you can manipulate the portions in each of these recipes to meet your personal targets.

• Note: If you’ve been thinking about testing out the RP Diet App, use this link to get your first 14 days for free.

What Makes A RP Diet Recipe?

The ideal RP Diet recipe consists of primarily whole food ingredients and prioritizes protein.

In addition to protein, an RP diet recipe will also have a good balance of both carbs and fat, since the app calculates your ideal macro targets and divides this up between each meal. 

The RP Diet app uses information such as your gender, height, weight, activity level, and physique goals to calculate the ideal calories and macronutrients for you.

Typically, the app tends to favor a high-protein diet, and it divides your macros equally between each of your meals.

For example, if the app calculates your daily macros to be 150 grams of protein, 200 grams of carbs and 65 grams of fat, then these macros will be divided between each of your meals.

If you were to eat 5 meals per day, that means you would have approximately 30 grams of protein, 40 grams of carbs and 13 grams of fat.

The RP Diet app encourages you to fill these macros and create recipes with mostly whole foods.

You can create a recipe in the app with any food that you choose as long as they fall within your macro targets.

• Related Article: RP Diet Food List: 76+ Foods You Can Eat on RP Diet

3 Tips For Creating An RP Diet Recipe

Tip #1: Prioritize Protein At Each Meal

The RP Diet app encourages a higher protein intake, so you will want to ensure that you are choosing foods that are higher in protein when you are creating your recipes.

Having your meals focused around a protein source will also ensure that you’re consuming enough protein to support muscle retention, growth, and satiety (how full you feel after eating).

The RP Diet app aims to make this easier for you by providing a list of complete protein sources to choose from, and it encourages you to choose mostly from their curated list to achieve the best results.

Tip #2: Opt For Lean Protein and Lower Fat Foods

The RP Diet app also encourages a lower fat intake, especially if you are using the app for weight loss purposes.

For this reason, it is best to choose lean protein sources and foods that are relatively low in fat to hit your targets for each meal.

That’s not to say that you can’t include fat sources, it simply means that you should choose lower-fat foods more often and reduce your portion size for higher-fat foods so that you’re not overdoing it. 

Fat sources like avocado, oil, peanut butter, and cheese will add up quickly if you’re not careful.

That said, if you decide to use the app for weight gain then the app will likely increase your fat intake, which will give you more wiggle room to include higher-fat foods in your diet.

Tip #3: Keep It Simple And Plan Ahead

Due to the nature of how the RP Diet app functions, I recommend keeping your recipes simple with minimal ingredients. The RP Diet logging system can be a bit tedious, however, it does have the option of you being able to save common meals or recipes for later use.

The RP Diet app can be frustrating if you are trying to log recipes with a long list of ingredients since you have to calculate the calories and macros of each ingredient and log the recipe as a custom food on the RP diet app.

The app does not allow for much flexibility in macros at each meal, so the more complicated your ingredients are, the more difficult it will likely be to hit your targets.

The app also specifies when you should be eating each meal, which is why it would be more efficient and accurate if you plan your meals and recipes ahead of time, as opposed to logging as you go.

RP Diet Plan Recipes

The following recipes are all examples of higher protein, macro-friendly meals with simple whole-food ingredients that could be used in the RP Diet app.

1. Overnight Peanut Butter Protein Oats

These overnight peanut butter protein oats are extremely easy to make and only contain 5 ingredients. They are a great option if you have a sweet tooth in the morning, but you want to avoid more sugary options that are void of any nutrients or protein.

This particular recipe only has around 6 grams of fat, which is quite low. If your RP Diet macros allowed you a higher amount of fat per meal, you could replace the powdered peanut butter in this recipe for the same amount of regular peanut butter.

Find the recipe for the Overnight Peanut Butter Protein Oats here.

• Calories: 322
• Protein: 30 grams
• Carbs: 37 grams
• Fat: 6 grams

2. Sausage Veggie Egg White Muffins

Prepping these egg white muffins in advance is a great way to ensure you have a healthy high protein breakfast option on hand and ready to go. 

These particular egg muffins utilize egg whites instead of the whole egg which means they are higher in protein and lower in calories and fat than regular egg muffins.

These egg white muffins are mostly composed of protein, but if you wanted to add some carbs to this breakfast (depending on your macros) you could add 1 or 2 slices of whole grain toast or some fruit.

Find the recipe for the Sausage Veggie Egg White Muffins here.

• (per 1 egg white muffin)
• Calories: 61 calories
• Protein: 8 grams
• Carbs: 1.9 grams
• Fat: 2 grams

3. The Best Yogurt and Cottage Cheese Breakfast Bowl

Yogurt and cottage cheese are two of the most protein-rich food options out there, and they can make a delicious meal that will hold you over for longer periods.

The great thing about this recipe is that you can follow it as is, or change up the type of fruit, granola, and nut butter you are using, making it extremely versatile.

This recipe would also work well as a snack between meals on the RP diet app, since it is high in protein, has a moderate amount of carbs and is not high in fat.

Find the recipe for The Best Yogurt and Cottage Cheese Breakfast Bowl here.

• Calories: 275 calories
• Protein: 21 grams
• Carbs: 28 grams
• Fat: 9 grams

4. Meal Prep Cheeseburger Bowls

If you are craving a cheeseburger but you still want to stick to your diet, then this meal prep cheeseburger bowl is the perfect option.

The ingredients and flavors will give you the illusion of eating a delicious cheeseburger while still sticking to simple ingredients that create a high protein meal. I mean, who wouldn’t want a cheeseburger as part of their meal plan?

Find the recipe for the Meal Prep Cheeseburger Bowls here.

• Calories: 296 calories
• Protein: 28.2 grams
• Carbs: 17.5 grams
• Fat: 13 grams

5. Sweet Potato Chipotle Chicken Skillet

This particular recipe is both macro-friendly and delicious and could be served on its own, with greens, or over a bed of rice if you have more carbohydrates in your meal targets.

This recipe is also convenient because you can prepare it using only a skillet, which means less dishes for you! If you make a large portion of this recipe in advance it would be a great prepped lunch option that is both tasty and high in protein.

Get the recipe for the Sweet Potato Chipotle Chicken Skillet here.

• Calories: 227 calories
• Protein: 30 grams
• Carbs: 28 grams
• Fat: 4.5 grams

6. Baked Ziti

Who doesn’t love a good pasta dish? This baked ziti recipe is great because it is high in protein and gluten-free, making it an amazing dinner option for anyone who wants to avoid gluten or has an allergy.

This comforting meal also has fairly minimal ingredients, most of which are typical items you would have in your fridge or pantry. This makes it an easy last-minute meal you can make if you need a high-protein and macro-friendly dinner but don’t have time to go to the store for ingredients.

Find the recipe for the Baked Ziti here.

• Calories: 422 calories
• Protein: 40.2 grams
• Carbs: 30 grams
• Fat: 17 grams

7. Ritz Coated Chicken Breast and Oven Roasted Red Potatoes

This recipe puts a spin on the regular old chicken breast by creating breaded chicken using Ritz cracker coating. If you can’t find this particular coating mix at your grocery store, you could substitute it for any breadcrumb coating of your choosing.

The roasted potatoes add healthy carbs to this meal. Red potatoes are also high in nutrients such as fiber, B vitamins, potassium, and even iron. 

When I make this recipe, I also like to add a side of greens (i.e. steamed spinach, asparagus, broccoli, or green beans) to add more nutrients to this meal.

Get the recipe for the Ritz Coated Chicken Breast and Oven Roasted Red Potatoes here.

• Calories: 356 calories
• Protein: 36 grams
• Carbs: 34 grams
• Fat: 9 grams

8. Ground Chicken and Brussel Sprouts

Chicken and Brussels sprouts might sound boring, but this meal can deliver an amazing, sweet flavor while also providing you with quality whole-food protein and nutrient-rich vegetables.

This chicken and Brussels combo could be eaten on its own, or it could be served over a bed of greens of your choice. If you had a higher carb requirement for your meal, you could also serve this over a bed of rice or quinoa.

Get the recipe for the Ground Chicken and Brussel Sprouts here.

• Calories: 255 calories
• Protein: 28 grams
• Carbs: 23 grams
• Fat: 8 grams

9. Carrot Cake Protein Cupcakes

High protein carrot cake? Say no more!

This is a great macro-friendly dessert recipe that contains an impressive 9.6 grams of protein per cupcake. Not only that, but this cupcake recipe utilizes oat flour instead of regular wheat flour, making it a great option for the gluten-free RP Dieters out there.

Get the recipe for the Carrot Cake Protein Cupcakes here.

• Calories: 94 calories
• Protein: 9.6 grams
• Carbs: 7.5 grams
• Fat: 1.8 grams

10. Lemon Protein Donuts

If you didn’t think you could eat donuts while using the RP Diet app, think again! This lemon donut recipe utilizes whole-food ingredients, creating a dessert that is both lower in calories and high in protein.

Similar to the carrot cake cupcake above, this recipe utilizes almond flour and is gluten-free. This recipe is also dairy free, which makes it a great option if you are sensitive to dairy products.

 Get the recipe for the Lemon Protein Donuts here.

• Calories: 166 calories
• Protein: 10 grams
• Carbs: 17 grams
• Fat: 7 grams

Check Out More Macro Friendly Meals

50 High-Protein Dessert Recipes