Protein is the unsung hero of 75 Soft. It keeps you full, supports your muscles during those daily 45-minute sessions, and helps stabilize your energy levels so you don't crash at 3 PM.
But here's the thing: eating high protein doesn't mean bland chicken breast every night. It means vibrant, flavorful meals that actually taste good. Here are my go-to recipes for when I lack motivation but need to nourish my body.
Quick Protein Breakfasts
Start your day with at least 20-30g of protein to curb cravings later.
1. Greek Yogurt Power Bowl
Prep time: 2 mins | No Cook
Combine 1 cup plain non-fat Greek yogurt (20g protein) with a scoop of vanilla protein powder if you're extra active. Top with berries for fiber and hemp seeds for healthy fats.
2. Cottage Cheese Scramble
Prep time: 5 mins | Cook time: 5 mins
Whisk 2 eggs with 1/4 cup cottage cheese and scramble in a pan. The cottage cheese melts in, making the fluffiest eggs ever and adding a huge protein boost.
3. Overnight Protein Oats
Prep time: 5 mins (Night before)
Mix 1/2 cup rolled oats, 1 scoop protein powder, 1 tbsp chia seeds, and milk of choice. Let sit overnight. In the morning, you have a ready-to-eat meal.
5-Minute Lunches
Lunch needs to be fast. These rely on pre-cooked or no-cook proteins.
4. The "Adult Lunchable" Box
Pack hard-boiled eggs, slices of turkey deli meat (look for low sodium), cheese cubes, almonds, and raw veggies with hummus. Fun to eat and balanced.
5. Rotisserie Chicken Salad Wrap
Use store-bought rotisserie chicken. Mix with a little greek yogurt (instead of mayo) and mustard. Wrap in a whole-grain tortilla with crunchy lettuce.
Protein Hack
Swap regular mayo for plain Greek yogurt in chicken or tuna salads. You get the same creaminess but with way less fat and way more protein.
Easy Weeknight Dinners
One pan, minimal cleanup, maximum flavor.
6. Sheet Pan Salmon & Asparagus
Prep time: 5 mins | Cook time: 15 mins
Place salmon fillets and asparagus on a baking sheet. Drizzle with olive oil, lemon, salt, and garlic powder. Bake at 400°F for 12-15 minutes. Serve with microwavable quinoa pouch.
7. Turkey Taco Skillet
Prep time: 10 mins | Cook time: 20 mins
Brown lean ground turkey with taco seasoning. Add a can of black beans and corn. Mix in salsa. Serve over greens for a salad or with brown rice.
8. 15-Minute Shrine Stir-Fry
Prep time: 5 mins | Cook time: 10 mins
Sauté frozen shrimp (thaws instantly in pan) with a bag of frozen stir-fry veggies. Add soy sauce, ginger, and garlic. Done.
Grab-and-Go Snacks
Keep these on hand to avoid the vending machine.
- String Cheese: Classic, easy, portable (7g protein).
- Edamame: Buy frozen shelled edamame and microwave a bowl (17g protein per cup).
- Beef Jerky: Look for low sugar varieties.
- Protein Shake: When in doubt, shake it up.
