Maren Ostlund, Author at The Thirty Gram Table

Overhead bowl of chicken fried rice with golden egg ribbons, diced chicken, peas and scallions on a wooden table

Easy Chicken Fried Rice with Six Eggs and 40 g Protein

Maren Ostlund October 19, 2026October 19, 202610 min read

Stir-fry 450 g chicken and six eggs into day-old rice for 40 g protein per serving. Ready in 35 minutes in one wok, no protein powder.

Baked salmon fillet on a mound of white bean mash with roasted asparagus and lemon, white plate on an oak table

High Protein Dinner

Sheet Pan Baked Salmon over Garlicky White Bean Mash

Maren Ostlund October 19, 2026October 19, 202610 min read

Bake salmon fillets and asparagus on one sheet pan while garlicky white bean mash simmers. 43 g protein per serving, done in 30 minutes.

Overhead view of a turkey burger bowl with cumin rice, black beans, pink pickled onion and yogurt sauce on wood

Ground Turkey Recipes High Protein Dinner High Protein Meal Prep and Lunches

Pan-Seared Turkey Burger Bowls with Quick Pickled Red Onion

Maren Ostlund October 18, 2026October 18, 202611 min read

Pan-sear turkey patties and pile them over cumin rice, black beans and pickled red onion. 48 g protein per bowl, ready in 45 minutes.

Roasted tofu tikka masala in a white bowl, orange tomato sauce swirled with yogurt, cilantro and basmati rice

Greek Yogurt Recipes High Protein Dinner Tofu Recipes

Roasted Tofu Tikka Masala with Greek Yogurt Sauce

Maren Ostlund October 18, 2026October 18, 202610 min read

Roast yogurt-marinated tofu, then simmer it into tikka masala finished with Greek yogurt. 32 g protein per serving, no powder, 80 minutes.

Cast-iron skillet of Cajun chicken, sliced andouille and red and green peppers in a tomato sauce on a dark wood table

High Protein Dinner

Cajun Chicken and Sausage Skillet with Peppers and Onion

Maren Ostlund October 17, 2026October 17, 202610 min read

Sear chicken thighs and andouille in one 12-inch skillet with peppers and tomatoes for 38 g protein per serving in 52 minutes, no powder needed.

Baked Greek meatballs on a white plate beside a bowl of tzatziki, warm pita and halved cherry tomatoes

Greek Yogurt Recipes High Protein Dinner

Easy Baked Greek Meatballs with Creamy Cucumber Tzatziki

Maren Ostlund October 17, 2026October 17, 202610 min read

Bake 20 Greek meatballs with feta and beef, then serve with cold cucumber tzatziki. 46 g protein per serving, ready in 45 minutes.

Overhead view of chicken pesto pasta in a white bowl with browned chicken, cherry tomatoes and spinach on oak

Cottage Cheese Recipes High Protein Dinner

High-Protein Chicken Pesto Pasta with Cottage Cheese Sauce

Maren Ostlund October 16, 2026October 16, 20269 min read

Blend cottage cheese into a smooth pesto sauce for 40 g protein per serving. Chicken pesto pasta, done in 25 minutes with no protein powder.

Overhead view of a white bowl with rice, turkey and black bean mix, corn, avocado slices and lime yogurt

Greek Yogurt Recipes Ground Turkey Recipes High Protein Dinner

Skillet Turkey and Black Bean Burrito Bowls with Lime Yogurt

Maren Ostlund October 16, 2026October 16, 202610 min read

Brown lean turkey in a skillet, stir in black beans and corn, and serve over rice with lime yogurt. 48 g protein per bowl, ready in 40 minutes.

Two smothered chicken thighs under creamy mushroom gravy on a white plate beside mashed potatoes

Chicken Thigh Recipes High Protein Dinner

Easy Smothered Chicken Thighs in Creamy Mushroom Gravy

Maren Ostlund October 15, 2026October 15, 202610 min read

Sear, then smother boneless chicken thighs in creamy mushroom gravy. About 46 g protein per serving, all from chicken, in 60 minutes.

Overhead view of a 12-inch skillet of seared shrimp, cannellini beans and lemon wedges on a wooden board

High Protein Dinner

Shrimp and White Bean Skillet with Lemon and Garlic

Maren Ostlund October 15, 2026October 15, 202610 min read

Sear shrimp, then simmer white beans in lemon and garlic. This skillet has about 40 g protein per serving and takes 35 minutes.

Thick slice of baked turkey meatloaf with dark ketchup glaze on a white plate beside green beans and potatoes

Cottage Cheese Recipes Ground Turkey Recipes High Protein Dinner

Baked Cottage Cheese Turkey Meatloaf with Ketchup Glaze

Maren Ostlund October 14, 2026October 14, 202610 min read

Bake a 46 g protein turkey meatloaf with cottage cheese, oats and Parmesan. Moist slices, ketchup glaze, no powder, ready in 100 minutes.

Rotini Caesar salad with sliced seared chicken, halved tomatoes and shaved Parmesan in a white bowl, shot from above

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

Pan-Seared Chicken Caesar Pasta Salad with Yogurt Dressing

Maren Ostlund October 14, 2026October 14, 202610 min read

Toss pan-seared chicken with rotini and a Greek yogurt Caesar dressing for 43 g protein per serving, ready in 50 minutes.

Crispy tofu cubes, broccoli and edamame glazed in peanut sauce over jasmine rice in a white bowl

High Protein Dinner Tofu Recipes

Crispy Tofu Stir Fry with Edamame and Peanut Sauce

Maren Ostlund October 13, 2026October 13, 202610 min read

Fry cornstarch-coated tofu until crisp for this stir fry with edamame, broccoli and peanut sauce. About 40 g protein per serving, 50 minutes.

Skillet beef and broccoli in a white bowl over rice, glossy sauce, sesame seeds, on a dark wood table

High Protein Dinner

Garlic Ginger Beef and Broccoli Stir-Fry with Extra Beef

Maren Ostlund October 13, 2026October 13, 202610 min read

Sear 680 g flank steak in two batches for a beef and broccoli stir-fry with 44 g protein per serving, ready in 45 minutes with rice.

Overhead view of creamy cheddar macaroni in a white bowl topped with cracked pepper on a wooden table

Cottage Cheese Recipes High Protein Dinner

Creamy Cottage Cheese Mac and Cheese with 37g Protein

Maren Ostlund October 12, 2026October 12, 20269 min read

Blend cottage cheese into a smooth sauce for stovetop mac and cheese with 37 g protein per serving from real cheese, done in 30 minutes.

Overhead shot of roasted chicken sausage coins, cannellini beans, red peppers and kale on a rimmed sheet pan

High Protein Dinner

Sheet Pan Sausage and White Beans with Kale and Lemon

Maren Ostlund October 12, 2026October 12, 202610 min read

Roast chicken sausage, cannellini beans, peppers and kale on one sheet pan for 32 g protein per serving in 45 minutes, with one pan to wash.

Overhead view of a white bowl of chicken stew topped with two pale yogurt dumplings and chopped parsley

Greek Yogurt Recipes High Protein Dinner High Protein Soups

High-Protein Chicken and Dumplings with Yogurt Biscuits

Maren Ostlund October 11, 2026October 11, 202610 min read

Simmer chicken thighs in a thick stew and top it with Greek yogurt biscuit dumplings for 35 g protein per bowl in 70 minutes.

Three blackened cod tacos topped with cabbage slaw and lime crema on a dark plate, shot at a 45 degree angle

High Protein Dinner

Blackened Cod Tacos with Crunchy Lime Cabbage Slaw

Maren Ostlund October 11, 2026October 11, 202610 min read

Sear blackened cod tacos in a cast iron pan and top with lime cabbage slaw. 42 g protein per serving from fish and Greek yogurt, done in 34 minutes.

Eight stuffed pepper halves with browned cheddar on tomato sauce in a white baking dish

Ground Turkey Recipes High Protein Dinner Lentil Recipes

Baked Turkey and Lentil Stuffed Peppers with Cheddar

Maren Ostlund October 10, 2026October 10, 202610 min read

Simmer green lentils with ground turkey, then stuff into peppers and bake. 38 g protein per serving from real food, no powder.

Chicken thigh pieces and chickpeas in orange tomato curry sauce with a yogurt swirl and cilantro in a white bowl

Chicken Thigh Recipes Greek Yogurt Recipes High Protein Dinner

Chicken and Chickpea Curry with a Greek Yogurt Finish

Maren Ostlund October 10, 2026October 10, 202611 min read

Simmer chicken thighs and canned chickpeas in a tomato-coconut sauce for a 55-minute curry with about 40 g protein per serving, no powder needed.

Overhead view of turkey chili mac in a cast iron pot with melted cheddar strands and visible kidney beans on a wood table

Ground Turkey Recipes High Protein Dinner

One-Pot Turkey Chili Mac with Melted Cheddar Cheese

Maren Ostlund October 7, 2026October 7, 20269 min read

Simmer turkey chili mac in one pot with beans, elbow macaroni, and melted cheddar – 43g protein per bowl, ready in 45 minutes.