Protein Recipe

Grilled Chicken Breast

Season a 3 oz chicken breast with salt and pepper. Heat 1 tsp oil in a skillet over medium-high heat. Cook chicken 4–5 minutes per side until internal temperature reaches 165°F (74°C). Let rest 3 minutes, then dice into bite-sized pieces.

Seared Salmon

Pat a 3 oz salmon fillet dry and season with salt and pepper. Heat 1 tsp oil in a nonstick skillet over medium-high heat. Place skin-side down and cook 3 minutes, flip and cook 1–2 minutes until opaque and flaky. Remove and flake into pieces.

Grilled Tofu

Press firm tofu to remove excess moisture, then cut into 3 oz portion cubes. Toss with 1 tsp olive oil and a pinch of salt. Grill or pan-sear over medium heat 3–4 minutes per side until golden. Cool slightly and keep cubes whole or halved.

Steak (Sirloin)

Season a 3 oz sirloin slice with salt and pepper. Heat 1 tsp oil in a skillet over high heat. Sear 1–2 minutes per side for medium-rare (adjust time for desired doneness). Rest 3 minutes, then slice thinly across the grain.

Shrimp

If using raw shrimp, peel and devein then toss with 1 tsp oil, salt and pepper. Sauté over medium-high heat 1–2 minutes per side until opaque and curled. If pre-cooked, reheat gently. Use 3 oz (about 4–6 medium shrimp) and leave tails on or off as preferred.

Hard‑boiled Egg

Place eggs in a pot, cover with cold water by 1 inch. Bring to a boil, then cover and remove from heat for 9 minutes. Transfer to ice bath 5 minutes, peel and slice. Use one whole egg sliced for a 3 oz equivalent protein addition.

Chickpeas & Black Beans

Drain and rinse canned chickpeas or black beans. Warm in a small saucepan over low heat with 1 tsp olive oil, a pinch of salt and pepper for 2–3 minutes, or use cold directly. Measure 3 oz per serving.

After cooking, finish proteins with the optional seasonings as desired. Drizzle up to 1 tbs olive oil over grilled proteins, squeeze a lemon wedge over fish or shrimp, or add 1 tsp soy sauce/tamari to tofu or beans. Adjust salt and pepper to taste.