THE TWD BLOG

Prioritizing protein with fiber and healthy fats steadies blood sugar, reduces cravings, and sustains energy across meals.

Balanced high-protein meals (25–30g per meal) from lean and plant sources boost muscle, steady energy, and healthier aging when spread evenly across the day.

Quick one-pan cast iron dinners with 15–43g protein per serving—lean meats, seafood, and plant-based options for post-workout recovery and easy meal prep.

Quick air fryer recipes for chicken, salmon, tofu and steak that deliver 20g+ protein per serving in under 10 minutes with minimal oil and easy prep.

Easy, customizable one-pan recipes that deliver 20–40g protein per serving—minimal prep, less cleanup, and meat, fish, or plant-based options.

No-frills high-protein meals made from eggs, canned tuna, Greek yogurt and pantry staples to help you hit 20–30g protein per meal.