Maren Ostlund, Author at The Thirty Gram Table

Overhead view of a white bowl with glossy hot honey chicken, white rice and creamy slaw on a wooden table

Seared Hot Honey Chicken Bowls with Creamy Yogurt Slaw

Maren Ostlund October 30, 2026October 30, 202610 min read

Sear hot honey chicken thighs in a cast-iron skillet, then pile them over rice with yogurt slaw. 41 g protein per bowl, ready in 50 minutes.

Overhead view of turkey Swedish meatballs in cream gravy over egg noodles with parsley and lingonberry jam

Ground Turkey Recipes High Protein Dinner

Skillet Turkey Swedish Meatballs with Creamy Egg Noodles

Maren Ostlund October 29, 2026October 29, 202611 min read

Brown skillet turkey Swedish meatballs, then simmer them in sour cream gravy over egg noodles. 42 g protein per serving, ready in 50 minutes.

Bowl of orange-yellow red lentil dal topped with white Greek yogurt and golden crispy onions on a wooden table

Greek Yogurt Recipes High Protein Dinner Lentil Recipes

High-Protein Red Lentil Dal with Yogurt and Crispy Onions

Maren Ostlund October 29, 2026October 29, 202611 min read

Simmer red lentils with ghee and spices, then top with cold Greek yogurt and crispy onions for 38 g protein per serving in 55 minutes.

Square of chicken tortilla bake with browned cheese, black beans and a spoonful of Greek yogurt on a white plate

High Protein Dinner

High-Protein Chicken Tortilla Bake with Black Beans

Maren Ostlund October 28, 2026October 28, 202610 min read

Simmer chicken in red enchilada sauce, layer with corn tortillas, black beans and cheese, then bake. 45 g protein per serving, serves 6.

Overhead view of glossy honey garlic salmon cubes over edamame rice in a white bowl on a wood table

High Protein Dinner

Pan-Seared Honey Garlic Salmon Bites and Edamame Rice

Maren Ostlund October 28, 2026October 28, 202610 min read

Pan-sear salmon bites in a honey garlic glaze and serve over edamame rice. 38 g protein per serving from salmon, edamame and rice, in 40 minutes.

Creamy beef stroganoff over wide egg noodles in a white bowl, flecked with parsley, on a pale wooden table

Greek Yogurt Recipes High Protein Dinner

Creamy Ground Beef Stroganoff with Greek Yogurt Sauce

Maren Ostlund October 27, 2026October 27, 202611 min read

Simmer ground beef stroganoff with Greek yogurt for 40 g protein per serving in 45 minutes. Lean beef and yogurt do the work, no powder or canned soup.

Glazed honey mustard chicken thighs beside blistered green beans on a white plate, shot at 45 degrees on a wooden table

Chicken Thigh Recipes High Protein Dinner

Roasted Honey Mustard Chicken Thighs and Green Beans

Maren Ostlund October 27, 2026October 27, 20269 min read

Roast honey mustard chicken thighs and green beans on two sheet pans. About 40 g protein per serving from real chicken, ready in 60 minutes.

Overhead of a cast-iron skillet with sliced sirloin, green and red peppers and melted provolone on a wooden board

High Protein Dinner

Philly Cheesesteak Skillet with Peppers and Provolone

Maren Ostlund October 26, 2026October 26, 20269 min read

Sear thin sirloin, soften peppers and mushrooms, and melt provolone on top. This 30 cm skillet makes 4 servings with 47 g protein each in 50 minutes.

Four cod fillets resting on orange-tinged chickpea stew in a skillet, with parsley and lemon on linen

High Protein Dinner

Smoky Baked Cod with Chorizo and Chickpea Tomato Stew

Maren Ostlund October 26, 2026October 26, 20269 min read

Bake cod fillets on a smoky chorizo and chickpea stew in one skillet, with about 46 g protein per serving and a 51-minute timeline.

Overhead bowl of spicy ground turkey noodles with scallions, red pepper and lime on a dark wooden table

Ground Turkey Recipes High Protein Dinner

Spicy Ground Turkey Noodles with Peanut-Gochujang Sauce

Maren Ostlund October 25, 2026October 25, 202610 min read

Sear 570 g ground turkey, then toss spicy noodles in a peanut-gochujang sauce. 36 g protein per bowl from real food, on the table in 35 minutes.

Panko-topped chicken broccoli cheddar casserole in a white baking dish, one scoop lifted out, on a wooden table

High Protein Dinner

Baked Chicken Broccoli Cheddar Casserole with Rice

Maren Ostlund October 25, 2026October 25, 202610 min read

Bake chicken, broccoli, rice and sharp cheddar in a Greek yogurt cheese sauce. About 45 g protein per serving, ready in 65 minutes, no powder.

Greek Yogurt Recipes High Protein Dinner

Pan-Seared Beef Kofta with Lemony Garlic Yogurt Sauce

Maren Ostlund October 24, 2026October 24, 202610 min read

Pan-sear 12 spiced beef kofta in a cast-iron skillet, then spoon on garlic yogurt sauce. 40 g protein per serving, no powder, 63 minutes.

Two crisp tuna melt patties with melted cheddar on toasted English muffin halves and tomato slices on a white plate

Canned Tuna and Salmon High Protein Dinner

Pan-Fried Tuna Melt Patties with Cheddar and Muffins

Maren Ostlund October 24, 2026October 24, 20269 min read

Pan-fry canned tuna, cheddar and panko into eight patties, then serve on toasted English muffins for a 51-minute dinner with 43 g protein.

Square of white chicken chili casserole on a plate with melted pepper jack, cilantro and lime on a wooden table

High Protein Dinner

Baked White Chicken Chili Casserole with Green Chiles

Maren Ostlund October 23, 2026October 23, 202610 min read

Bake white chicken chili casserole with seared chicken, Greek yogurt and pepper jack for 43 g protein per serving. Ready in 80 minutes.

Overhead view of a sesame chicken bowl with glazed chicken, edamame, rice and carrot on a light oak table

High Protein Dinner

Pan-Seared Sesame Chicken Bowls with Edamame and Rice

Maren Ostlund October 23, 2026October 23, 202610 min read

Pan-sear sesame chicken in a honey-soy glaze, then pile it over rice and edamame for 41 g protein per bowl in 45 minutes.

Overhead view of a skillet with browned turkey, zucchini half-moons, cherry tomatoes and white feta on a wooden board

Ground Turkey Recipes High Protein Dinner

Garlicky Turkey and Zucchini Skillet with Lemon Feta

Maren Ostlund October 22, 2026October 22, 20269 min read

Brown ground turkey and zucchini in one 12-inch skillet, then finish with lemon and feta. 38 g protein per serving, ready in 35 minutes.

Sliced pork tenderloin over white beans and apple wedges in a cast-iron skillet on a wooden table

High Protein Dinner

Skillet Pork Tenderloin with Apples and White Beans

Maren Ostlund October 22, 2026October 22, 202610 min read

Sear and roast pork tenderloin over white beans and apples in one 12-inch skillet. 42 g protein per serving from real food, ready in 58 minutes.

Overhead view of Cajun chicken penne in a creamy orange-tinged sauce with green onions in a white bowl on wood

Cottage Cheese Recipes High Protein Dinner

Creamy Cajun Chicken Pasta with Blended Cottage Cheese

Maren Ostlund October 21, 2026October 21, 202610 min read

Sear Cajun chicken, blend cottage cheese into a smooth sauce, and finish with penne. 48 g protein per serving in 40 minutes, no powder.

Two chicken tinga tostadas topped with refried beans, cotija and cilantro on a slate plate, 45 degree view

High Protein Dinner

Easy Skillet Chicken Tinga Tostadas with Refried Beans

Maren Ostlund October 21, 2026October 21, 202610 min read

Simmer shredded chicken in smoky chipotle tomato sauce, then stack it on refried beans and crisp tostadas for 40 g protein per serving in 45 minutes.

Browned beef meatballs on blistered red and yellow peppers with white beans and torn basil, on a marble counter

High Protein Dinner

Sheet Pan Meatballs with Roasted Peppers and Beans

Maren Ostlund October 20, 2026October 20, 202610 min read

Roast 24 beef meatballs and bell peppers on two sheet pans in 45 minutes. 40 g protein per serving from beef, egg, Parmesan and beans.

Golden-edged lentil shepherd's pie in a white baking dish with one square cut out, on a wooden board

Cottage Cheese Recipes High Protein Dinner Lentil Recipes

Lentil Shepherd’s Pie: Cottage Cheese Mash, 38g Protein

Maren Ostlund October 20, 2026October 20, 202610 min read

Simmer brown lentils with mushrooms, top with cottage cheese mash, and get 38 g protein per serving from real food in 100 minutes.