5 Protein Packed Meals in Shanghai

Fuel for lifting and life

by Sarah Forman | Thu, November 16, 2017

When planning your fitness journey, it's particularly important to eat carbs and protein after your workout. Doing so helps your body to decrease muscle protein breakdown, increase muscle protein synthesis or growth, restore glycogen stores and enhance recovery. In Shanghai, you'll be surprised at the number of options available to you in order to take your fitness to the next level.

Pure & Whole

Sichuan Bowl Pure and Whole

At 32 grams of protein, Pure & Whole's Quinoa Bowl (¥78) is a colorful, veggie-filled option for getting your fix. With carrot, zucchini, broccoli, a bean medley, pumpkin, avocado, and a miso, lemon, soy sauce, the colors and carbs in the bowl will provide you with the pre or post workout punch your system needs. If you're looking for something a little noodlier, their Soba (¥68) comes with tofu, spring onion, organic sprouts, and is touched up by the sweetness of roasted green apple. Yum. Mixed with carrot, spinach, green beans, leek and a wasabi, miso, sesame oil sauce, this Western fusion dish will help your muscles do just what they need to – tear and repair. pureandwhole.com

Find it: Kerry Parkside Pudong, B1/F, 1378 Huamu Lu, near Fangdian Lu, and other locations available.


Tel: 5061 0618

Opening hours: 11am-10pm


Tribe Protein

Go for the Not Too Little Red Wine Lamb Meatballs with Baked Taro Mash and Seasonal Veggies (¥98). The lamb they use comes from an organic farm in Khorchin, Inner Mongolia, a truly delicious and clean eating experience. Between the meat, tomatoes, parmesan, taro, thyme, parsley, and onion, this dish is a well seasoned, upgraded alternative to a familiar, family favorite. If you're looking for something a little heartier, their organic chicken (¥158) is made with red curry and coconut milk, paired with their Dai minority chili sauce. tribeorganic.com

Find it: A Mansion Building, 103B 291 Fumin Road, near Changle Lu


Tel: 6093 2982 

Opening hours: Everyday 8am-11pm

Element Fresh

Element Fresh

If you're looking for an alternative to land mammals, with quinoa, black eyed pea salad and chimichurri sause, the grilled swordfish steak on Element Fresh's new menu is a great option for packing in that protein. Although a lighter dish, it still full of flavor, making for a meaty meal from a different part of our planet. If you favor flavors from the Middle East, their new Moroccan Spiced Chicken is next on the hit parade, getting an extra hit of protein from the bulgar wheat and shaved almonds on top. elementfresh.com

Find it: Lot 205, 2/F, Shanghai World Financial Tower, 100 Century Avenue, near Lujiazui Huan Lu, and other locations available.


Tel: 6877 4001

Opening hours: 10am-10pm



The master of rotisserie, French restauraunt Dodu is the place to go for well roasted, properly cooked chicken. If you're hungry, a half will cost you ¥108, while a quarter runs for ¥48. Their birds are free-range, horomone and anti-biotic clean, while their veggies are sourced from farms in Shandong and Yunnan. Whether you're upping your carb intake with their potatoes (a steal at ¥12 a side!), or introducing some color into your diet with their Tian de Legume - an assortmment of eggplant, zucchini, tomatoe, bell pepper all dressed with onions and shallots - your choice is bound to meet your mouth's and your muscles' needs.

Find it: 81 Changshu Lu, near Julu Lu


Tel: 6431 5176

Opening hours: 11:30am-10pm



At WHEAT, there are a lot of optoins that will help you to improve recovery after a workout, or to simply help you live a healthier lifestyle. A Salmon-Avocado Bowl holds over 20 grams of protein and 40 grams of carbs, making it a great meal with the perfect 1:2 ratio that enhances glycogen storage and muscle protein synthesis, while a Chicken Sandwhich or Chicken Salad are great for those looking to lose weight or build muscle. Or, you can opt to create your own meal depending on your fitness goal. Be it weight loss of muscle bulk, you can create your own combination to get the nutrients you need.


Find it: A Mansion Building, 291 Fumin Lu, near Changle Lu. Dagu Lu location also available.


Tel: 6331 1798

Opening hours: 11am-11pm