October 2026 - Page 3 of 3 - The Thirty Gram Table

Stoneware bowl of seared salmon over rice with cucumber ribbons and glossy chili crisp, sesame seeds scattered on a wood table

Canned Tuna and Salmon High Protein Dinner

Seared Salmon Rice Bowls with Cucumber and Chili Crisp

Maren OstlundUpdated on October 30, 2026October 7, 202610 min read

Sear salmon fillets with crispy skin, pile them over rice with cool cucumber and spicy chili crisp for a 45-minute dinner with real fish protein.

Cast iron skillet of baked chicken meatballs in tomato sauce topped with torn basil and melted parmesan on a wood table

High Protein Dinner

Baked Chicken Meatballs in Garlicky Tomato Sauce

Maren Ostlund October 6, 2026October 6, 20269 min read

Bake chicken meatballs at 425 F, then simmer them in garlicky crushed tomatoes for a 37g-protein dinner ready in about an hour.

Chicken shawarma bowl with seared chicken, spiced rice, cucumber-tomato salad, and yogurt sauce drizzle on a wood board.

Greek Yogurt Recipes High Protein Dinner High Protein Meal Prep and Lunches

Pan-Seared Chicken Shawarma Bowls with Yogurt Sauce

Maren Ostlund October 6, 2026October 6, 20269 min read

Pan-sear marinated chicken shawarma over rice with cucumber-tomato salad and Greek yogurt sauce, about 44g protein per bowl in 70 minutes.

Overhead view of a ceramic bowl with glossy ground beef, bright edamame, shredded carrot and rice on a wood table.

High Protein Dinner

Spicy Skillet Korean Ground Beef Bowls with Edamame

Maren Ostlund October 5, 2026October 5, 20269 min read

Sear ground beef in a gochujang-soy glaze, toss with edamame, and spoon over rice in about 35 minutes. 32g protein per bowl.

Baked tuna noodle casserole in a white dish with a golden panko crust and melted cheddar showing at the cut edge

Canned Tuna and Salmon Cottage Cheese Recipes High Protein Dinner

Creamy Baked Tuna Noodle Casserole with Cottage Cheese

Maren Ostlund October 5, 2026October 5, 202610 min read

Bake tuna noodle casserole with cottage cheese instead of canned soup, sharp cheddar, and peas, for a 42g-protein dinner in about an hour.

Overhead view of a golden vented pie crust in a cast-iron skillet with creamy chicken and vegetable filling peeking through.

Greek Yogurt Recipes High Protein Dinner

Creamy Skillet Chicken Pot Pie with Greek Yogurt Filling

Maren Ostlund October 4, 2026October 4, 202610 min read

Bake a creamy skillet chicken pot pie with Greek yogurt swapped in for cream, 35g protein a serving from real chicken and yogurt.

Toasted bun piled with saucy ground turkey and red lentil filling, melted cheddar on top, wood board underneath

Ground Turkey Recipes High Protein Dinner Lentil Recipes

Hearty Ground Turkey Sloppy Joes with Red Lentils

Maren Ostlund October 4, 2026October 4, 202610 min read

Simmer ground turkey and red lentils in a smoky tomato sauce for a 37g-protein sloppy joe ready in 35 minutes, no protein powder needed.

Overhead view of bubbling buffalo chicken cauliflower rice casserole in a white baking dish with melted cheddar and green onion

Chicken Thigh Recipes High Protein Dinner

Buffalo Chicken Casserole with Cauliflower Rice

Maren OstlundUpdated on October 28, 2026October 3, 202610 min read

Bake this buffalo chicken cauliflower rice casserole with cream cheese and ranch for a low-carb dinner with 44g protein per serving, ready in an hour.

Baked cottage cheese lasagna slice on a white plate, layers of beef, cheese, and noodles visible, steam rising over a wood table.

Cottage Cheese Recipes High Protein Dinner

High-Protein Cottage Cheese Lasagna with Ground Beef

Maren Ostlund October 3, 2026October 3, 202610 min read

Bake cottage cheese lasagna with ground beef and marinara for 44g protein per serving, ready in about 110 minutes total.

Top-down view of charred chicken and pepper strips on a foil-lined sheet pan next to a bowl of refried beans and lime wedges

High Protein Dinner

Easy Sheet Pan Chicken Fajitas with Refried Beans

Maren Ostlund October 2, 2026October 2, 202610 min read

Roast chicken, peppers, and onions on one sheet pan, then serve with warm refried beans for a 55-gram-protein dinner in 40 minutes.

Bowl of pappardelle topped with turkey and lentil Bolognese sauce and shaved parmesan on a rustic wood table

Ground Turkey Recipes High Protein Dinner Lentil Recipes

Hearty Lentil Bolognese with Ground Turkey and Herbs

Maren Ostlund October 2, 2026October 2, 20269 min read

Simmer ground turkey and lentils into a hearty Bolognese with 35g protein per serving, ready in about an hour, no protein powder needed.

Seared chicken thighs sit skin-up in a bubbling white bean and kale broth inside a dark cast iron skillet on a wood table.

Chicken Thigh Recipes High Protein Dinner

One-Pan Chicken Thighs with White Beans and Kale

Maren Ostlund October 1, 2026October 1, 202610 min read

Sear one-pan chicken thighs with white beans and kale for a 33g-protein dinner ready in 35 minutes, all in a single skillet.

Seared chicken cutlets bathed in a creamy tan marsala mushroom sauce in a cast iron skillet, parsley flecks scattered on top.

Greek Yogurt Recipes High Protein Dinner

Creamy Greek Yogurt Chicken Marsala with Mushrooms

Maren Ostlund October 1, 2026October 1, 20269 min read

Sear chicken cutlets and simmer them in a mushroom marsala sauce finished with Greek yogurt, 55g protein per serving, ready in 45 minutes.