Pasta is treated as the enemy of a protein target, which is mostly a portion problem rather than a pasta problem. These are ranked by the protein you actually get, with the calories beside it so you can see the trade.
| # | Dish | Cuisine | Protein | Calories | Was |
|---|---|---|---|---|---|
| 1 | Ramen, Shoyu | Japanese | 67g protein | 698 kcal | 966 kcal |
| 2 | Ramen, Tonkotsu | Japanese | 62g protein | 651 kcal | 1141 kcal |
| 3 | Tsukemen | Japanese | 61g protein | 786 kcal | 1180 kcal |
| 4 | Roast Chicken with Orzo | Jewish | 59g protein | 658 kcal | 1093 kcal |
| 5 | Beef Brisket Noodle Soup | Chinese | 55g protein | 590 kcal | 832 kcal |
| 6 | Katsudon | Japanese | 50g protein | 638 kcal | 909 kcal |
| 7 | Ramen, Miso | Japanese | 49g protein | 622 kcal | 813 kcal |
| 8 | Nabeyaki Udon | Japanese | 49g protein | 608 kcal | 973 kcal |
| 9 | Pasta al Forno | Italian | 48g protein | 721 kcal | 1072 kcal |
| 10 | Pad Krapow Moo (Holy Basil Pork) | Thai | 47g protein | 617 kcal | 897 kcal |
| 11 | Bibim Naengmyeon | Korean | 47g protein | 610 kcal | 618 kcal |
| 12 | Wonton Noodle Soup | Chinese | 42g protein | 470 kcal | 770 kcal |
| 13 | Singapore Noodles | Chinese | 42g protein | 492 kcal | 747 kcal |
| 14 | Penne all'Arrabbiata | Italian | 41g protein | 530 kcal | 585 kcal |
| 15 | Gyudon | Japanese | 40g protein | 750 kcal | 1109 kcal |
| 16 | Naengmyeon | Korean | 39g protein | 424 kcal | 700 kcal |
| 17 | Pad Thai | Thai | 38g protein | 642 kcal | 728 kcal |
| 18 | Pasta al Tonno | Italian | 38g protein | 481 kcal | 600 kcal |
| 19 | Linguine ai Gamberi | Italian | 37g protein | 509 kcal | 613 kcal |
| 20 | Boat Noodles | Thai | 37g protein | 425 kcal | 681 kcal |
| 21 | Cold Sesame Noodles | Chinese | 36g protein | 466 kcal | 700 kcal |
| 22 | Beef Ho Fun | Chinese | 35g protein | 495 kcal | 736 kcal |
| 23 | Dan Dan Noodles | Chinese | 35g protein | 475 kcal | 906 kcal |
| 24 | Drunken Noodles | Thai | 34g protein | 598 kcal | 729 kcal |
| 25 | Jjamppong | Korean | 33g protein | 474 kcal | 603 kcal |
| 26 | Yangzhou Fried Rice | Chinese | 32g protein | 375 kcal | 568 kcal |
| 27 | Chicken Spaghetti | Southern | 32g protein | 372 kcal | 637 kcal |
| 28 | Lasagne alla Bolognese | Italian | 32g protein | 469 kcal | 648 kcal |
| 29 | Ragu alla Bolognese | Italian | 31g protein | 509 kcal | 730 kcal |
| 30 | Orecchiette con Salsiccia e Broccoli | Italian | 31g protein | 539 kcal | 822 kcal |
How these figures were arrived at
Every one is computed from that recipe's own weighed ingredient list against public food composition databases. The traditional column is the real dish costed the same way, not a straw man, so the saving is a measurement rather than a claim. How every number is computed sets out the method.
Each dish links to its own page, which says what changed and what the change costs you. Most of them cost something.