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4 recipes that are 30 grams of protein

Salmon and Dill Scramble

salmon and dill scramble 30g protein breakfast

Makes 1 serving •  Prep time 10 minutes •  Cook time 15 minutes

  • 3 large organic eggs
  • ¼ cup cottage cheese
  • ¼ tsp. sea salt, plus more to taste
  • ⅛ tsp. freshly ground black pepper, plus more to taste
  • 2 oz. hot-smoked salmon
  • ½ tbs. butter
  • 1 tbs. chopped fresh dill
  1. Add eggs, cottage cheese, and salt and pepper to a blender or food processor and blend until smooth and lightly frothy. Break salmon into small pieces and stir into the egg mixture.
  2. Preheat a skillet to medium-low heat and add the butter. Once the butter has melted, add the egg mixture to the skillet and cook, stirring frequently with a rubber spatula, until the eggs are just beginning to set, about five minutes.
  3. Add the fresh dill and cook until the eggs reach a soft scramble — there should be little to no visible liquid in the pan.
  4. Serve immediately.

Protein Breakdown:

3 large eggs: 19g
¼ cup cottage cheese: 6g
2 oz. hot-smoked salmon: 12g

Total protein per serving: 37g

Vegan Buffalo Tofu Bowl

buffalo tofu and quinoa bowl - 30g protein lunch or dinner

Makes 3 servings •  Prep time 20 minutes, plus 5 hours inactive •  Cook time 40 minutes

Buffalo Tofu

  • 2 14-oz. blocks firm tofu, drained and patted dry
  • 3 tbs. vegan butter
  • ½ cup cayenne pepper hot sauce
  • 1 ½ tsp. onion powder
  • ½ tsp. garlic powder
  • ¼ tsp. sea salt


  • 2 ¼ cups water
  • 1 tbs. extra-virgin olive oil
  • 1 cup plus 2 tbs. quinoa
  • ¼ tsp. sea salt

Avocado Ranch Dressing

  • 1 ripe avocado, pitted and peeled
  • ½ cup dairy-free plain yogurt
  • ¼ cup lemon juice
  • ¼ cup water
  • 3 tbs. chopped fresh chives
  • 3 tbs. chopped fresh dill
  • ½ tbs. onion powder
  • ½ tbs. garlic powder
  • ½ tsp. sea salt
  • ¼ tsp. freshly ground black pepper


  • 1 large cucumber, sliced
  • ½ red onion, thinly sliced
  1. Using the large holes of a box grater, shred the tofu. Spread in a single layer on a parchment-lined baking sheet and freeze until solid, about three hours.
  2. Remove the tofu from the freezer, and allow it to thaw on the countertop for two to four hours.** (Alternatively, thaw overnight in the fridge, or defrost in the microwave until thawed completely.)
  3. Meanwhile, prepare the quinoa. Bring the water and oil to a boil. Add the quinoa and salt, cover, and reduce the heat to low. Cook until the water is fully absorbed, about 15 minutes. Fluff with a fork.
  4. Prepare the avocado ranch dressing. In a food processor, add avocado, yogurt, lemon juice, water, herbs, and seasonings. Blend until smooth. Add additional water as needed to reach desired dressing consistency.
  5. Once the tofu is fully thawed, drain excess liquid and gently pat dry. Preheat a skillet to medium-high heat with vegan butter. Add the tofu and cook, stirring occasionally, until golden, about eight minutes.
  6. While the tofu is cooking, whisk together the hot sauce, onion powder, garlic powder, and salt in a bowl. Once the tofu is cooked, remove it from the pan and toss with the buffalo sauce.
  7. Divide the quinoa and buffalo tofu among three bowls. Top with sliced cucumber and red onion and drizzle with avocado ranch dressing.

Tip: For meal prep, reheat quinoa and tofu separately before adding fresh vegetables and dressing.

Note: Freezing and then thawing the tofu results in a firmer, more defined shape that resembles shredded meat and allows it to absorb sauce more readily because all the water in the tofu expands when it’s frozen and then drains out when it’s thawed.

Protein Breakdown (per serving):

9 oz. tofu: 21g
6 tbs. quinoa (dry): 9g

Total protein per serving: 30g

Berry Protein Shake

30g protein shake

Makes 1 serving •  Prep time 5 minutes •  Cook time 0 minutes

  1. Add protein powder, frozen berries, water, Greek yogurt, and chia seeds to a blender.
  2. Blend until smooth, about 60 seconds, then serve.

Protein Breakdown:

2 tbs. chia seeds: 5g
¼ cup Greek yogurt: 4g
2 ½ scoops protein powder (Life Time Vanilla Whey): 25g

Total protein per serving: 34g

Lemon Ricotta Protein Pasta

30g protein pasta lunch or dinner

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
  1. 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.
  2. 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.
  3. 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.
  4. Add the ricotta sauce and whisk in a splash of pasta water.
  5. Add the pasta and stir to combine, adding additional pasta water as needed until all the pasta is evenly coated in sauce.
  6. Serve pasta garnished with fresh basil, chives, and black pepper.

Protein Breakdown:

3 oz chickpea pasta:16.5g
¼ cup whole-milk ricotta: 4g
3 oz. silken tofu: 4g
1 oz. Parmesan cheese: 8g

Total protein per serving: 32.5g

Maddie Augustin

Maddie Augustin is a Minneapolis-based recipe developer.

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