1. Orange Chicken With Cauliflower Stir-Fry Rice
Try this healthier-than-takeout meal — it’s even gluten-free, too! Total protein per serving: 37g.
Makes 4 servings • Prep time 10 minutes • Cook time 25 minutes
- 1 lb. chicken breasts
- Himalayan or Celtic salt to taste
- Ground black pepper to taste
- 2 tbs. coconut oil, divided
For the Stir-Fry Sauce
- 1 medium orange, juiced
- 3 tbs. gluten-free soy sauce or coconut aminos
- 1 tbs. tomato paste
- 1 tbs. honey
- ¼ tsp. red pepper flakes
- 1 tsp. garlic powder
For the Cauliflower Stir-Fry Rice
- 4 cups stir-fry vegetables (broccoli, bell peppers, carrots, snap peas, etc.)
- 4 cups riced cauliflower (or 1 bag)
This recipe is excerpted from Life Time’s first-ever cookbook, 1-2-12.
- Cut the chicken into bite-size pieces (about 1-inch). Season with desired amount of salt and pepper.
- In a large skillet, add the chicken with 1 tablespoon of coconut oil and cook over medium heat. Cook for 5 to 7 minutes until mostly cooked through.
- In a small bowl, combine the sauce ingredients: orange juice, soy sauce or coconut aminos, tomato paste, honey, red pepper flakes, and garlic. Stir until evenly mixed.
- Pour the sauce over the chicken and stir to evenly coat. Cook the chicken for an additional 5 to 10 minutes or until the chicken is fully cooked through (165 degrees F).
- In another pan, melt 1 tablespoon of coconut oil and add the stir-fry vegetables. Sauté until mostly cooked through, about 7 minutes. Then add the riced cauliflower and sauté until fully cooked, about 5 minutes.
- Serve the orange chicken over 1 to 2 cups of the cauliflower stir-fry per serving and enjoy.
2. Lemon Ricotta Protein Pasta
Featuring chickpea pasta, tofu, and grated Parmesan, this dish is enriched with creamy ricotta, zesty lemon, and fresh spinach. Total protein per serving: 32.5g.
Makes 4 servings • Prep time 20 minutes • Cook time 25 minutes
- 12 oz. short chickpea pasta of choice
- 12 oz. silken tofu
- 4 oz. Parmesan cheese, grated
- 1 cup whole-milk ricotta cheese
- 2 tbs. lemon juice
- 2 tsp. lemon zest
- ½ tsp. sea salt, divided, plus more for pasta water
- 2 tsp. extra-virgin olive oil
- 4 cups fresh spinach, chopped
- 10-12 fresh basil leaves, chiffonade
- 2 tbs. finely chopped chives
- Freshly ground black pepper, to taste
This recipe originally appeared in “How to Eat 30 Grams of Protein at Every Meal.”
- Bring a large pot of salted water to a boil. Add pasta and cook until al dente, about 7 to 9 minutes, or according to package directions. Before straining, reserve ½ cup of the pasta water.
- Meanwhile, prepare the sauce. Add the tofu, Parmesan, ricotta, lemon juice and zest, and ¼ teaspoon of the sea salt to a blender or food processor. Blend until smooth.
- Return the large pot to the burner over low heat. Add the olive oil, spinach, and remaining ¼ teaspoon of sea salt. Cook until wilted, about 1 to 2 minutes.
- Add the ricotta sauce and whisk in a splash of pasta water.
- Add the pasta and stir to combine, adding additional pasta water as needed until all the pasta is evenly coated in sauce.
- Serve pasta garnished with fresh basil, chives, and black pepper.
3. Garlic-Seared Steak With Asparagus
This garlic-and-herb-butter tenderloin steak is paired with fresh asparagus spears. You can easily swap the butter with ghee to make dairy-free. Total protein per serving: 34g.
Makes 4 servings • Prep time 20 minutes • Cook time 25 minutes
- 4 (5 oz.) grass-fed tenderloin steaks
- Himalayan or Celtic salt to taste
- Ground black pepper to taste
- 2–3 garlic cloves, peeled and lightly smashed
- 2 tbs. grass-fed butter or ghee, divided
- 1 lb. fresh asparagus spears, ends trimmed
- Optional: 2–3 sprigs fresh rosemary or 4–5 sprigs fresh thyme
This recipe is excerpted from Life Time’s first-ever cookbook, 1-2-12.
- Preheat the oven to 400 degrees F. Pat the steaks dry with a paper towel and season with salt and pepper. Let the steaks rest at room temperature for 15 to 30 minutes.
- While the steaks are resting, smash the garlic cloves and set aside for about 10 minutes.
- Heat an oven-safe cast-iron or carbon-steel skillet over medium-high heat. Melt half the butter or ghee in the skillet and sear the steaks for four minutes on the first side. (Do not disturb the steaks while they are searing.)
- Flip the steaks over and add the smashed garlic cloves and the remaining butter to the center of the skillet. Place the optional herb sprigs over the steaks before transferring the whole skillet to the preheated oven.
- Roast the steaks for four to six minutes. (Four minutes for rare/medium rare, longer if desired.)
- Remove the skillet from the oven and remove the steaks from the heat to rest on a plate for 10 minutes.
- While the steaks are resting, return the skillet (with the melted butter, garlic, and herbs) to medium heat on the stovetop and add the asparagus spears. Sauté the asparagus for five to seven minutes over medium heat, until bright green and tender.
- Serve the asparagus alongside the steak and drizzle the remaining herbed garlic butter from the skillet on top of the steaks.
4. Bacon-Wrapped Chicken Strips With Honey Mustard and Broccoli Slaw
Think of this as a grownup version of your favorite chicken strip basket — but with bacon. Total protein per serving: 41g.
Makes 2 servings • Prep time 5 minutes • Cook time 22 minutes
For the Chicken
- 3 chicken breasts
- 5 strips nitrate-free bacon, sliced lengthwise
For the Honey Mustard
- 1 tbs. honey
- 1 tbs. Dijon mustard
- 1 tbs. avocado oil-based mayo
- ¾ tsp. apple cider vinegar
- Dash of cayenne
For the Broccoli Slaw
- ⅓ cup avocado oil-based mayo
- 2 tbs. apple cider vinegar
- Salt and pepper to taste
- 12-oz. bag broccoli slaw
- 1 cup grapes, halved
- Preheat the oven to 400 degrees F. Cut each chicken breast into three strips lengthwise. Wrap with a strip of bacon.
- Place on a baking sheet and bake for 17 to 22 minutes, or until chicken is cooked through.
- While the chicken is baking, make the honey mustard by whisking together all the ingredients. Set aside. Next, make the broccoli slaw by whisking together the mayo, apple cider vinegar, and salt and pepper, then tossing with the slaw and grapes.
- When the chicken is done, serve alongside the slaw and use the honey mustard as a dip.
