Quick &amp; easy

Lunch16 min45 g protein

Smash Burger Wrap

Smashing the beef thin on a hot pan is what gets you the lacy brown edges. A thick patty in the same pan just steams and goes grey.

16 minTotal

Desserts12 min16 g protein

Biscoff Cheesecake Jars

Blend the cottage cheese completely on its own before anything else goes in. Combined with the rest it never fully breaks down and you get a grainy cheesecake.

12 minTotal

Desserts8 min21 g protein

Cookie Dough Protein Ice Cream

Blend it and freeze it in a shallow container, not a deep one. A deep tub freezes into a brick you cannot get a spoon into.

8 minTotal

Snacks20 min22 g protein

Pepperoni Pizza Rolls

Broil them for the last minute. That is what blisters the top and makes them look like pizza instead of a rolled up wrap.

Dinner20 min33 g protein

Egg Roll Stir Fry

Cook the cabbage fast and hot and stop while it still has bite. Let it go soft and the whole thing turns to a wet pile.

Breakfast13 min36 g protein

Egg White Breakfast Burrito

Egg whites go rubbery the second they overcook, so they come off the heat while still visibly wet. The residual heat in the pan finishes them on the way to the tortilla.

13 minTotal

Lunch12 min48 g protein

Spicy Tuna Poke

Dress the tuna last and eat it soon after. The acid in the dressing starts curing the fish on contact, and after about ten minutes the texture turns from silky to chalky.

12 minTotal

Dinner20 min34 g protein

Korean Beef Bulgogi

Freeze the beef for 30 minutes before slicing. Half-frozen meat cuts into the paper-thin sheets that cook in under a minute, which is the entire point of bulgogi.

Snacks22 min33 g protein

Tandoori Chicken Bites

The oven goes to its highest setting and the baking sheet goes in empty first. A hot baking sheet sears the underside the moment the chicken lands, which is the closest a home oven gets to a tandoor. A cold baking sheet steams it.

22 minTotal

Dinner20 min31 g protein

High protein mac and cheese in a cast iron skillet

High-Protein Mac & Cheese

Cottage cheese blended into the sauce, which sounds wrong and tastes like nothing but cheese. It carries the protein without the sauce splitting.

Dinner20 min

Spaghetti Carbonara

There is no cream in carbonara. The sauce is egg yolk, hard cheese and starchy pasta water, and the only real skill is pulling the pan off the heat before the eggs scramble.

Dinner12 min36 g protein

Honey Garlic Salmon

Nine minutes in the air fryer and the glaze does the rest. The glaze goes on at the end, not the start, because honey burns long before salmon is cooked.

12 minTotal