THE 170
PROTOCOL

• 350g plain skyr or fat-free Greek yogurt
• 25-30g whey or casein protein powder
• 100g berries
• 10g chia seeds or ground flaxseed
• Cinnamon
• Optional: zero-calorie sweetener

1. Mix skyr or yogurt with protein powder.
2. Add berries, chia/flax, and cinnamon.
3. Let it sit 5-10 min if using casein — it thickens.

Over 50g protein with controlled calories and almost no cooking.

• 250g egg whites
• 1 whole egg
• 150g low-fat cottage cheese
• Spinach, mushrooms, onion, tomato
• Salt, pepper, smoked paprika
• Optional: 10g grated hard cheese

1. Fry vegetables in a non-stick pan with minimal oil.
2. Add egg whites and the whole egg.
3. When almost set, add cottage cheese.
4. Fold and cook 1-2 more minutes.

Whole egg gives taste; egg whites and cottage cheese carry the protein.

• 60-90g dry TVP
• 80-150g cooked beans
• 300-400g crushed tomatoes
• Onion, garlic, chili, cumin, smoked paprika
• Bell pepper, zucchini, mushrooms
• Vegetable stock
• Optional: 100g fat-free Greek yogurt on top

1. Rehydrate TVP in hot vegetable stock, 10 min.
2. Fry onion, garlic, spices, and vegetables.
3. Add TVP, tomatoes, and beans.
4. Simmer 15-20 minutes.
5. Top with Greek yogurt.

TVP gives a high-protein minced texture without cheese- or nut-level calories.

• 180-220g seitan
• Cucumber, tomato, cabbage, lettuce, onion
• 150g fat-free Greek yogurt
• Garlic, lemon juice, salt, pepper
• Optional: 1 small pita or 100-150g boiled potatoes
• Chili flakes, smoked paprika

1. Slice seitan thinly and season heavily.
2. Pan-fry in a non-stick pan.
3. Mix Greek yogurt with garlic, lemon, salt, pepper.
4. Serve over a large salad.
5. Add pita or potatoes only if calories allow.

A kebab-style meal at a very high protein density.

• 200g low-fat cottage cheese
• 150g egg whites
• 30g oats
• 20-25g protein powder
• Baking powder
• Cinnamon
• Optional: berries

1. Blend cottage cheese, egg whites, oats, protein powder, baking powder.
2. Cook small pancakes on a non-stick pan.
3. Serve with berries or Greek yogurt.

Replaces normal pancakes with a far more protein-dense version.

• 80-100g paneer, reduced-fat if available
• 150-200g tofu or seitan
• 200-300g tomato-based curry sauce
• Spinach, cauliflower, mushrooms, zucchini
• Garam masala, cumin, turmeric, chili
• 100g fat-free Greek yogurt, stirred in at the end
• Optional: 100g cooked rice

1. Cook spices, tomato, and vegetables.
2. Add tofu or seitan and simmer.
3. Add paneer near the end.
4. Stir in Greek yogurt off heat.
5. Serve with cauliflower rice or a small portion of rice.

Paneer stays in the diet; leaner foods carry the protein load.

• 250g skyr, quark, or fat-free Greek yogurt
• 20-25g casein or whey protein
• Cocoa powder or cinnamon
• Optional: berries
• Optional: vanilla essence

1. Mix all ingredients into a thick cream.
2. Add a little water or milk if too thick.
3. Chill 10 minutes.

Closes the protein gap while replacing evening snacking.

• 250g egg whites
• 2 whole eggs
• 150g low-fat cottage cheese
• 300g canned chopped tomatoes
• Onion, garlic, bell pepper
• Chili flakes, cumin, smoked paprika
• Parsley or coriander
• Optional: 1 small slice rye bread

1. Cook onion, garlic, bell pepper in a non-stick pan.
2. Add tomatoes and spices; simmer 8-10 min.
3. Add egg whites and whole eggs into the sauce.
4. Cover and cook until eggs are set.
5. Add cottage cheese on top before serving.

Classic shakshuka feel; egg whites and cottage cheese make the target realistic.

• 70-90g dry TVP / soy mince
• 250-300g passata or crushed tomatoes
• Onion, garlic, carrot, celery
• Mushrooms, grated zucchini
• Italian herbs, black pepper, chili
• 40-60g dry lentil or chickpea pasta
• Optional: 10g parmesan

1. Rehydrate TVP in hot vegetable stock.
2. Cook onion, garlic, carrot, celery, mushrooms, zucchini.
3. Add TVP, passata, herbs, spices.
4. Simmer 20 minutes.
5. Serve with a controlled portion of legume pasta.

TVP plus legume pasta gives a strong protein base that still feels like pasta.

• 300g low-fat quark, kohupiim, or skyr
• 150-200g seitan or tofu
• Cucumber, tomato, red onion, lettuce
• Garlic, lemon juice, dill, salt, pepper
• Optional: 1 small pita or boiled potatoes

1. Mix quark or skyr with grated cucumber, garlic, lemon, dill, salt, pepper.
2. Pan-fry seitan or tofu with paprika and black pepper.
3. Serve with a large salad.
4. Add pita or potatoes only if calories allow.

The sauce itself becomes a high-protein component.

• 250g low-fat cottage cheese
• 100g cooked chickpeas or white beans
• Pickles
• Celery or cucumber
• Red onion
• Dijon mustard
• Lemon juice
• Capers, optional
• Nori flakes or kelp flakes, optional
• Salt and pepper

1. Mash chickpeas lightly.
2. Mix with cottage cheese, mustard, lemon, pickles, onion, celery.
3. Add nori flakes for a slightly ocean-like note.
4. Eat in lettuce cups, on rye crispbread, or in a wrap.

Cottage cheese replaces mayonnaise and carries the protein load.

• 50-70g halloumi
• 200g tofu, seitan, or egg whites
• Large salad base: lettuce, cucumber, tomato, cabbage, herbs
• 150g fat-free Greek yogurt
• Lemon juice, garlic, mint
• Optional: 100g cooked lentils

1. Grill or pan-fry a small amount of halloumi.
2. Add seitan, tofu, or egg whites as the main protein.
3. Mix yogurt with lemon, garlic, mint.
4. Serve over a large salad.

Halloumi carries flavor while leaner protein carries the meal.

• 200g mushrooms
• 150-200g seitan
• 200g low-fat cottage cheese or quark
• Onion, garlic
• Dijon mustard
• Smoked paprika
• Vegetable stock
• Optional: 150-200g boiled potatoes or cauliflower mash

1. Cook onion, garlic, mushrooms.
2. Add sliced seitan and smoked paprika.
3. Add a little stock and mustard.
4. Blend cottage cheese or quark until smooth.
5. Stir in off heat to avoid curdling.
6. Serve with potatoes or cauliflower mash.

Blended cottage cheese or quark replaces cream.

• 60-70g dry red lentil pasta
• 60g dry TVP
• 250g tomato sauce or passata
• Spinach, mushrooms, zucchini
• 150g low-fat cottage cheese
• 20g grated cheese, optional

1. Cook lentil pasta until slightly underdone.
2. Rehydrate TVP.
3. Mix pasta, TVP, vegetables, tomato sauce, cottage cheese.
4. Bake 15-20 minutes.
5. Add a little grated cheese on top if desired.

Keeps the pasta-bake feeling while moving toward protein density.

• 40g oats
• 250g skyr or fat-free Greek yogurt
• 25-30g protein powder
• 100g berries
• Cinnamon
• Optional: 5-10g chia seeds

1. Mix everything in a bowl or jar.
2. Add a splash of milk or water if needed.
3. Refrigerate overnight.

Skyr and protein powder fix the protein gap that plain oats have.

• 70-90g dry TVP
• Taco seasoning: cumin, paprika, chili, garlic, oregano
• Lettuce, tomato, cucumber, onion, salsa
• 100g black beans
• 150g fat-free Greek yogurt
• Optional: 80-100g cooked rice
• Optional: 20g grated cheese

1. Rehydrate TVP and season heavily.
2. Build a bowl with lettuce, salsa, vegetables, beans, TVP.
3. Use Greek yogurt instead of sour cream.
4. Add rice only if calories allow.

Mexican-style volume and taste while keeping protein high.

• 250g egg whites
• 1 whole egg
• 150g tofu or seitan
• 120-150g cooked rice
• Peas, carrots, cabbage, spring onion
• Soy sauce
• Garlic, ginger, chili
• Optional: sesame oil, max 5g

1. Scramble egg whites and one whole egg.
2. Pan-fry tofu or seitan with garlic and ginger.
3. Add vegetables and rice.
4. Add soy sauce and chili.
5. Use sesame oil sparingly.

Keeps the fried-rice format but shifts the dish away from being rice-dominant.

• 250g low-fat cottage cheese
• 150g skyr or Greek yogurt
• Cocoa powder or vanilla
• Optional: sweetener
• 50-100g berries
• Optional: 10g dark chocolate shavings

1. Blend cottage cheese until smooth.
2. Mix with skyr, cocoa or vanilla, sweetener.
3. Add berries.
4. Chill before eating.

An effective evening meal for when cravings hit.

• 400g cauliflower
• 200g low-fat cottage cheese
• 150g egg whites
• 20-30g grated strong cheese
• Mustard
• Garlic powder
• Black pepper
• Optional: 100-150g seitan pieces

1. Steam cauliflower until almost soft.
2. Blend cottage cheese, egg whites, mustard, garlic powder, pepper.
3. Mix with cauliflower and seitan.
4. Top with a little strong cheese.
5. Bake until set and golden.

Strong cheese gives flavor; cottage cheese and egg whites carry the protein.

• 300g low-fat kohupiim / quark
• 20-30g whey or casein protein
• 100g berries or apple
• Cinnamon
• Optional: 10g crushed nuts or seeds

1. Mix kohupiim with protein powder.
2. Add fruit and cinnamon.
3. Add a little nuts only for texture.

Locally practical and easy to repeat.

• 80-100g paneer
• 150-200g seitan or tofu
• 200g fat-free Greek yogurt
• Tikka spices: garam masala, cumin, paprika, chili, turmeric
• Lemon juice
• Cucumber, tomato, onion, spinach
• Optional: cauliflower rice or small portion of basmati rice

1. Mix Greek yogurt, lemon juice, spices.
2. Marinate paneer and seitan or tofu.
3. Bake or pan-fry.
4. Serve with salad or cauliflower rice.

Paneer for taste; seitan/tofu and Greek yogurt keep protein high.

• 60-80g dry TVP
• 300g tomato sauce or passata
• Zucchini slices or eggplant slices
• 200g low-fat cottage cheese
• 100g fat-free Greek yogurt
• 20g grated cheese
• Italian herbs, garlic, basil

1. Rehydrate TVP and mix with tomato sauce.
2. Layer zucchini or eggplant with TVP sauce.
3. Mix cottage cheese and Greek yogurt.
4. Add as creamy layers.
5. Top with a little grated cheese.
6. Bake 25-30 minutes.

Lasagna flavor without pasta sheets and fatty cheese.

• 250g plain skyr
• 2 boiled eggs
• 150g cucumber and tomato
• 1 slice rye crispbread or small rye toast
• Dill, chives, salt, pepper
• Optional: mustard or horseradish

1. Season skyr with dill, chives, salt, pepper, mustard.
2. Slice boiled eggs and vegetables.
3. Serve with crispbread.

A savory breakfast with strong satiety and near-zero cooking effort.

• 200g low-fat cottage cheese
• 2 whole eggs, boiled
• 150g egg whites, cooked and chopped
• Mustard
• Pickles
• Lettuce leaves
• Salt, pepper, paprika

1. Chop eggs and cooked egg whites.
2. Mix with cottage cheese, mustard, pickles, spices.
3. Spoon into lettuce leaves.

Egg-salad satisfaction without mayonnaise.

• 60g dry TVP
• 200g potatoes, boiled and diced
• Onion, bell pepper, mushrooms
• 150g egg whites
• 1 whole egg
• Smoked paprika, chili, salt, pepper

1. Rehydrate TVP in vegetable stock.
2. Pan-fry potatoes and vegetables in a non-stick pan.
3. Add TVP and spices.
4. Add egg whites and one egg; scramble through.

A hearty breakfast that stays protein-forward.

• 1 high-fiber wrap
• 150g seitan
• 200g egg whites
• Salsa
• Lettuce
• Tomato
• Optional: 20g grated cheese

1. Cook egg whites into a scramble.
2. Pan-fry sliced seitan with paprika and cumin.
3. Fill wrap with seitan, egg whites, salsa, vegetables.
4. Add cheese only if calories allow.

A portable high-protein meal without relying on fatty cheese.

• 250g low-fat quark
• 25g whey protein
• 100g frozen berries
• 50-100ml milk or water
• Cinnamon or vanilla
• Optional: 10g oats for texture

1. Blend quark, protein powder, berries, liquid.
2. Pour into a bowl.
3. Add cinnamon and optional oats.

A fast breakfast or dessert at very high protein density.

• 200g firm tofu
• 200g egg whites
• Spinach, mushrooms, tomato
• Turmeric, cumin, garlic powder, black salt if available
• Nutritional yeast, optional

1. Crumble tofu into a pan.
2. Add vegetables and spices.
3. Add egg whites and cook until set.
4. Finish with nutritional yeast if desired.

Tofu alone runs light on protein for the calories; egg whites correct the ratio.

• 180-220g seitan
• Cucumber, tomato, red onion, lettuce
• 40g feta or light feta
• 150g Greek yogurt
• Lemon juice, oregano, garlic
• Optional: olives, controlled portion

1. Pan-fry seitan with oregano and garlic.
2. Build a large salad.
3. Use Greek yogurt, lemon, garlic, oregano as dressing.
4. Add a little feta for flavor.

Preserves Greek salad flavor while adding enough lean protein.

• 70-80g dry TVP
• 250g crushed tomatoes or passata
• Onion, garlic, bell pepper
• Smoked paprika, chili, mustard, vinegar
• Optional: 1 small bun, potatoes, or rice
• Large side salad

1. Rehydrate TVP.
2. Cook onion, garlic, pepper.
3. Add TVP, tomatoes, mustard, vinegar, spices.
4. Simmer until thick.
5. Serve over salad, potatoes, rice, or a small bun.

Comfort-food texture at strong protein density.

• 200g tofu
• 150g edamame
• 150-200g egg whites, poured into hot broth
• Miso paste
• Mushrooms, spinach, spring onion
• Soy sauce, ginger

1. Heat water or stock with ginger and mushrooms.
2. Add tofu and edamame.
3. Lower heat and stir in miso.
4. Slowly pour in egg whites while stirring to form ribbons.
5. Add spinach and spring onion.

Combines tofu, edamame, and egg whites into a light but protein-rich soup.

• 70g paneer
• 200g tofu or seitan
• 300g spinach
• 150g fat-free Greek yogurt
• Onion, garlic, ginger
• Garam masala, cumin, chili

1. Cook onion, garlic, ginger, spices.
2. Add spinach and wilt.
3. Blend spinach mixture with Greek yogurt.
4. Add paneer and tofu/seitan.
5. Simmer gently.

Keeps the palak paneer feeling while cutting paneer's calorie burden.

• 50g dry TVP
• 100g cooked lentils
• 400g vegetable stock
• Carrot, celery, onion, tomato
• Cumin, paprika, bay leaf
• Optional: 100g Greek yogurt, stirred in after cooking

1. Cook vegetables with spices.
2. Add stock, lentils, and rehydrated TVP.
3. Simmer 20 minutes.
4. Add Greek yogurt off heat if desired.

Lentils give body; TVP gives the protein density.

• 2 large bell peppers
• 250g low-fat cottage cheese
• 150g cooked lentils or 50g dry TVP, rehydrated
• Tomato sauce
• Italian herbs
• 20g grated cheese, optional

1. Halve and deseed peppers.
2. Mix cottage cheese with lentils or TVP, herbs, tomato sauce.
3. Fill peppers.
4. Bake 25-30 minutes.
5. Add a little cheese on top if desired.

A creamy, high-protein filling without heavy cream or big cheese portions.

• 150g tofu or seitan
• 150g edamame
• 120g cooked rice
• Cucumber, carrot, cabbage
• Nori sheets, sliced
• Soy sauce, rice vinegar, wasabi
• Optional: 100g skyr mixed with wasabi as sauce

1. Pan-fry tofu or seitan.
2. Build the bowl with rice, edamame, vegetables, nori.
3. Add soy sauce and vinegar.
4. Use wasabi-skyr sauce if desired.

Sushi-bowl satisfaction with more protein and less rice dominance.

• 60g dry lentil or chickpea pasta
• 200g low-fat cottage cheese
• 150g egg whites
• 20g strong cheddar or parmesan
• Mustard, garlic powder, black pepper
• Optional: 100g seitan pieces

1. Cook pasta until slightly underdone.
2. Blend cottage cheese, egg whites, mustard, garlic, pepper.
3. Mix with pasta and seitan.
4. Top with strong cheese.
5. Bake until set.

A protein sauce stands in for a fat-heavy cheese sauce.

• 1 high-fiber wrap
• 180g seitan
• 150g skyr
• Garlic powder, dill, parsley, lemon juice
• Lettuce, cucumber, tomato
• Optional: pickles

1. Mix skyr with garlic, dill, parsley, lemon, salt, pepper.
2. Pan-fry seitan.
3. Fill wrap with seitan, vegetables, skyr ranch.

Replaces oily dressing with a high-protein sauce.

• 250g firm tofu
• 200g fat-free Greek yogurt
• Tikka spices
• Lemon juice
• Bell pepper, onion
• Optional: side salad or cauliflower rice

1. Press tofu if needed.
2. Mix yogurt, lemon, spices.
3. Marinate tofu and vegetables.
4. Bake or grill until browned.
5. Serve with salad or cauliflower rice.

The marinade itself adds protein and stays lower-calorie than an oil-based one.

• 200-250g egg whites
• 150g tofu or seitan
• 40-50g dry noodles, or shirataki for fewer calories
• Mushrooms, cabbage, spring onion
• Miso or soy broth
• Garlic, ginger, chili

1. Make broth with miso or soy, garlic, ginger, chili.
2. Add vegetables and tofu/seitan.
3. Add noodles.
4. Slowly pour in egg whites while stirring.

Egg whites and tofu/seitan keep ramen from becoming mostly noodles.

• 250g low-fat cottage cheese
• 150g seitan or TVP
• 250g tomato sauce
• Mushrooms, peppers, onion
• Italian herbs
• 20g mozzarella or parmesan

1. Cook seitan or rehydrated TVP with tomato sauce and vegetables.
2. Place cottage cheese in a baking dish.
3. Add the tomato-protein mixture on top.
4. Sprinkle with a little cheese.
5. Bake until hot and slightly browned.

Pizza flavor without a dough-and-cheese calorie overload.

• 60g chickpea flour
• 150g egg whites
• 150g low-fat cottage cheese
• Spinach, onion, herbs
• Salt, pepper, cumin

1. Mix chickpea flour with water, egg whites, spices, herbs.
2. Cook as a large pancake.
3. Fill with cottage cheese and spinach.
4. Fold and serve.

Chickpea flour gives texture; egg whites and cottage cheese fix the ratio.

• 300g low-fat quark
• 150g seitan or tofu
• Cucumber, carrots, bell pepper, cherry tomatoes
• Dill, parsley, chives
• Garlic, lemon juice, salt, pepper
• Optional: rye crispbread

1. Mix quark with herbs, garlic, lemon, salt, pepper.
2. Pan-fry seitan or tofu.
3. Serve as a large dipping plate with vegetables.

A high-volume, high-satiety meal with very controlled calories.

• 70g dry TVP
• Mushrooms
• Taco seasoning
• Lettuce leaves
• Salsa
• 150g Greek yogurt
• Lime juice
• Optional: 20g grated cheese

1. Rehydrate TVP.
2. Cook mushrooms and TVP with taco seasoning.
3. Fill lettuce leaves with the mixture.
4. Top with salsa and Greek yogurt.

Taco taste for fewer calories than tortillas plus cheese-heavy fillings.

• 300g broccoli
• 200g low-fat cottage cheese
• 150g egg whites
• 15-20g strong cheddar
• Vegetable stock
• Garlic, pepper, mustard

1. Simmer broccoli in vegetable stock until soft.
2. Blend cottage cheese with some hot stock.
3. Add the blend back to the pot.
4. Stir in egg whites slowly on low heat.
5. Finish with a little cheddar.

Creamy soup texture with far less fat than a classic cheddar soup.

• 200g seitan strips
• Bell peppers, onions, zucchini
• Fajita spices
• 150g Greek yogurt
• Lime juice
• Optional: 1 small wrap or 100g cooked rice

1. Toss seitan and vegetables with fajita spices.
2. Bake on a tray until browned.
3. Mix Greek yogurt with lime and salt.
4. Serve as a bowl or in a controlled wrap.

Easy batch cooking at strong protein density.

• 150g cooked rice
• 250g low-fat quark
• 20-25g casein or whey protein
• Cinnamon
• Vanilla
• Optional: berries or apple

1. Warm cooked rice with a splash of milk or water.
2. Stir in quark and protein powder off heat.
3. Add cinnamon and vanilla.
4. Top with berries or apple.

A dessert-like meal that stays a high-protein dish, not a low-protein carb dish.

• 120g tempeh
• 150g edamame, or 150g seitan for fewer calories
• Large salad or steamed vegetables
• 150g skyr
• Soy sauce, ginger, lime, chili
• Optional: 100g cooked rice

1. Pan-fry tempeh with soy, ginger, chili.
2. Add edamame or seitan.
3. Mix skyr with lime, soy sauce, chili.
4. Serve over vegetables and optional rice.

Tempeh is calorie-dense; skyr sauce and added lean protein keep the ratio in check.