How to Eat 30 Grams of Protein at Every Meal

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

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

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

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