7-Day Simple High-Protein Meal Plan (40g per meal)

Following a high-protein diet can be a powerful tool for achieving your health and fitness goals. Consuming approximately 40 grams of protein per meal helps with satiety, muscle repair, and overall metabolic health. This 7-day meal plan is designed to provide you with simple, delicious, and protein-rich meals for breakfast, lunch, and dinner, ensuring you meet your protein targets without spending hours in the kitchen.

This plan utilizes a variety of protein sources and can be adapted to your personal preferences. For detailed recipes, please refer to the previously provided articles: “10 Simple Lunch Meals With 40g Of Protein,” “10 Simple Dinner Meals With 40g Of Protein,” and “30 Simple Meals With 40g Of Protein.”

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Day 1

• Breakfast: Protein-Packed Oatmeal (~40g protein)
• Lunch: Chicken Burrito Bowl (~52g protein)
• Dinner: Grilled Chicken with Quinoa and Roasted Vegetables (~50g protein)

Day 2

• Breakfast: High-Protein Scrambled Eggs (~40g protein)
• Lunch: Greek Chicken and Quinoa Bowl (~45g protein)
• Dinner: Salmon with Sweet Potato and Broccoli (~45g protein)

Day 3

• Breakfast: The Ultimate Protein Smoothie (~45g protein)
• Lunch: High-Protein Tuna Salad Sandwich (~40g protein)
• Dinner: Lean Beef Stir-Fry (~48g protein)

Day 4

• Breakfast: Greek Yogurt Power Bowl (~40g protein)
• Lunch: Salmon and Quinoa Power Bowl (~42g protein)
• Dinner: Shrimp and Steak Fajitas (~45g protein)

Day 5

• Breakfast: Savory Cottage Cheese Bowl (~40g protein)
• Lunch: Turkey Club Skewers (~40g protein)
• Dinner: Baked Pork Chops with Rice (~42g protein)

Day 6

• Breakfast: High-Protein Breakfast Burrito (~45g protein)
• Lunch: Crockpot Pulled Pork Bowl (~40g protein)
• Dinner: Turkey Meatballs with Whole Wheat Pasta (~40g protein)

Day 7

• Breakfast: Protein Pancakes (~40g protein)
• Lunch: High-Protein Pasta Salad (~40g protein)
• Dinner: High-Protein “Marry Me” Chicken Pasta (~60g protein)

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Weekly Grocery List

This is a general grocery list to help you prepare for the week. Adjust quantities based on your specific needs and what you already have in your pantry.

Protein

• Chicken Breast
• Salmon Fillets
• Lean Beef (Sirloin or Flank Steak)
• Shrimp
• Pork Chops
• Ground Turkey/Pork
• Beef Brisket
• Eggs
• Tuna (canned in water)
• Turkey Bacon
• Sliced Turkey Breast
• Protein Powder (Whey, Casein, or Plant-Based)

Dairy & Dairy-Free

• Greek Yogurt (Plain)
• Cottage Cheese (Low-Fat)
• Milk (or milk alternative like almond milk)
• Cheddar Cheese
• Feta Cheese
• Parmesan Cheese
• Cream Cheese
• Heavy Cream (or coconut cream)

Produce

• Oats (Rolled)
• Quinoa
• Rice (Brown or White)
• Sweet Potatoes
• Broccoli
• Bell Peppers (various colors)
• Zucchini
• Onions (Red and Yellow)
• Garlic
• Ginger
• Cucumbers
• Cherry Tomatoes
• Lettuce/Salad Greens
• Spinach
• Avocados
• Limes & Lemons
• Bananas
• Berries (fresh or frozen)
• Fresh Herbs (Cilantro, Parsley, Dill, Basil)

Pantry

• High-Protein Pasta (Chickpea, Lentil, etc.)
• Whole Wheat Pasta
• Soba Noodles
• Black Beans (canned)
• Corn (canned or frozen)
• Kalamata Olives
• Sun-dried Tomatoes
• Breadcrumbs
• High-Protein Bagels
• Whole-Wheat Bread
• Large Whole-Wheat Tortillas
• Olive Oil
• Sesame Oil
• Soy Sauce or Tamari
• Dijon Mustard
• BBQ Sauce
• Pesto
• Tzatziki Sauce
• Fajita Seasoning
• Spices: Salt, Pepper, Garlic Powder, Paprika, Onion Powder, Italian Herbs, Dill
• Nuts & Seeds (for toppings)
• High-Protein Granola
• Chia Seeds
• Nutritional Yeast (for Tofu Scramble)

Achieving a daily protein intake of 40 grams per meal can be a powerful strategy for supporting muscle growth, managing weight, and maintaining overall health. A high-protein diet can help you feel fuller for longer, reduce cravings, and boost your metabolism. This article provides a comprehensive guide to 30 simple and delicious meals—10 for breakfast, 10 for lunch, and 10 for dinner—each designed to provide at least 40 grams of protein.

These recipes are crafted for simplicity and flavor, making it easy to incorporate high-protein meals into your daily routine. Whether you are looking for a powerful start to your day, a satisfying midday meal, or a nourishing dinner, you will find plenty of inspiration here.

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High-Protein Breakfasts

1. Protein-Packed Oatmeal

Prep Time	Cook Time	Servings	Protein per Serving
5 mins	5 mins	1	~40g

Ingredients

• ½ cup rolled oats
• 1 scoop vanilla or unflavored protein powder
• 1 cup milk or water
• ¼ cup Greek yogurt
• Toppings: berries, nuts, seeds

Instructions

1. Cook the oats with milk or water.
2. Stir in the protein powder and Greek yogurt.
3. Top with your favorite toppings.

2. The Ultimate Protein Smoothie

Prep Time	Cook Time	Servings	Protein per Serving
5 mins	0 mins	1	~45g

Ingredients

• 1.5 scoops whey or casein protein powder
• 1 cup unsweetened almond milk
• ½ cup Greek yogurt
• ½ banana
• 1 tbsp almond butter

Instructions

1. Combine all ingredients in a blender and blend until smooth.

3. High-Protein Scrambled Eggs

Prep Time	Cook Time	Servings	Protein per Serving
5 mins	5 mins	1	~40g

Ingredients

• 3 whole eggs and 3 egg whites
• ¼ cup cottage cheese
• 1 oz cheddar cheese, shredded
• Side of 2 slices of turkey bacon

Instructions

1. Whisk together the eggs, egg whites, and cottage cheese.
2. Scramble in a non-stick skillet.
3. Top with cheddar cheese and serve with turkey bacon.

4. Greek Yogurt Power Bowl

Prep Time	Cook Time	Servings	Protein per Serving
5 mins	0 mins	1	~40g

Ingredients

• 1.5 cups plain Greek yogurt
• 1 scoop protein powder (optional)
• ¼ cup high-protein granola
• 1 tbsp chia seeds
• Berries and nuts for topping

Instructions

1. If using, mix the protein powder into the Greek yogurt.
2. Top with granola, chia seeds, berries, and nuts.

5. Savory Cottage Cheese Bowl

Prep Time	Cook Time	Servings	Protein per Serving
5 mins	0 mins	1	~40g

Ingredients

• 1.5 cups low-fat cottage cheese
• Everything bagel seasoning
• Chopped cherry tomatoes and cucumber
• 2 hard-boiled eggs, sliced

Instructions

1. Top the cottage cheese with seasoning, tomatoes, and cucumber.
2. Serve with sliced hard-boiled eggs on the side.

6. High-Protein Breakfast Burrito

Prep Time	Cook Time	Servings	Protein per Serving
10 mins	10 mins	1	~45g

Ingredients

• 3 scrambled eggs
• 3 oz cooked ground turkey or chorizo
• ¼ cup black beans
• 1 oz shredded cheese
• 1 large whole-wheat tortilla

Instructions

1. Fill the tortilla with the scrambled eggs, ground turkey, black beans, and cheese.
2. Roll up and toast in a skillet if desired.

7. Tofu Scramble

Prep Time	Cook Time	Servings	Protein per Serving
10 mins	10 mins	1	~40g

Ingredients

• 1 block (14 oz) firm tofu, crumbled
• 1 cup spinach
• ½ cup diced mushrooms and onions
• 2 tbsp nutritional yeast
• Side of 2 vegan sausage patties

Instructions

1. Sauté the mushrooms and onions.
2. Add the crumbled tofu and spinach, and cook until the spinach is wilted.
3. Stir in the nutritional yeast and serve with vegan sausage.

8. Protein Pancakes

Prep Time	Cook Time	Servings	Protein per Serving
10 mins	10 mins	1	~40g

Ingredients

• 1 scoop protein powder
• ½ cup oat flour
• 1 egg
• ½ cup milk
• Topping: Greek yogurt and berries

Instructions

1. Mix all ingredients to form a batter.
2. Cook on a griddle.
3. Serve topped with Greek yogurt and berries.

9. Smoked Salmon and Cream Cheese Bagel

Prep Time	Cook Time	Servings	Protein per Serving
5 mins	5 mins	1	~40g

Ingredients

• 1 high-protein bagel
• 4 oz smoked salmon
• 2 tbsp cream cheese
• Capers and red onion slices

Instructions

1. Toast the bagel.
2. Spread with cream cheese and top with smoked salmon, capers, and red onion.

10. Steak and Eggs

Prep Time	Cook Time	Servings	Protein per Serving
5 mins	10 mins	1	~50g

Ingredients

• 4 oz sirloin steak
• 3 eggs, cooked your way
• Side of avocado slices

Instructions

1. Cook the steak to your liking.
2. Serve with the eggs and avocado.

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High-Protein Lunches

(Recipes 1-10 from “10 Simple Lunch Meals With 40g Of Protein”)

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High-Protein Dinners

(Recipes 1-10 from “10 Simple Dinner Meals With 40g Of Protein”)

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References

1. 45 High Protein Lunch Ideas
2. 50 High-Protein Recipes: Easy, Filling, and 40+ Grams Protein
3. Chicken Burrito Bowl {52g of Protein}
4. 24 Healthy High-Protein Breakfast Ideas
5. High Protein Dinners (30 Grams Or More)
6. High Protein Meals With 40g Of Protein

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High-Protein Lunches

11. Chicken Burrito Bowl

Prep Time	Cook Time	Servings	Protein per Serving
15 mins	20 mins	1	~52g

Ingredients

• 6 oz boneless, skinless chicken breast, cooked and shredded
• 1 cup cilantro-lime rice (or brown rice)
• ½ cup black beans, rinsed and drained
• ½ cup corn salsa
• ¼ cup shredded lettuce
• 2 tbsp pico de gallo
• 2 tbsp Greek yogurt or sour cream
• 1 oz shredded cheddar cheese
• Lime wedges, for serving

Instructions

1. Cook the chicken breast and shred it. You can grill, bake, or poach it.
2. Prepare the cilantro-lime rice by mixing cooked rice with fresh cilantro and lime juice.
3. Assemble the bowl by starting with a base of rice. Top with the shredded chicken, black beans, corn salsa, shredded lettuce, and pico de gallo.
4. Add a dollop of Greek yogurt or sour cream and a sprinkle of cheddar cheese.
5. Serve with a lime wedge on the side.

12. Greek Chicken and Quinoa Bowl

Prep Time	Cook Time	Servings	Protein per Serving
15 mins	20 mins	1	~45g

Ingredients

• 6 oz grilled chicken breast, sliced
• 1 cup cooked quinoa
• ½ cup cucumber, diced
• ½ cup cherry tomatoes, halved
• ¼ cup red onion, thinly sliced
• 2 tbsp Kalamata olives
• 2 tbsp crumbled feta cheese
• 2 tbsp tzatziki sauce
• Lemon-herb vinaigrette

Instructions

1. In a bowl, combine the cooked quinoa, cucumber, cherry tomatoes, red onion, and Kalamata olives.
2. Top the quinoa salad with the sliced grilled chicken.
3. Drizzle with lemon-herb vinaigrette and top with crumbled feta cheese and a dollop of tzatziki sauce.

13. High-Protein Tuna Salad Sandwich

Prep Time	Cook Time	Servings	Protein per Serving
10 mins	0 mins	1	~40g

Ingredients

• 1 (5 oz) can of tuna in water, drained
• 2 hard-boiled eggs, chopped
• ¼ cup plain Greek yogurt
• 1 tbsp Dijon mustard
• 1 celery stalk, finely chopped
• 2 slices of whole-wheat bread or a large lettuce wrap
• Salt and pepper to taste

Instructions

1. In a medium bowl, combine the drained tuna, chopped hard-boiled eggs, Greek yogurt, and Dijon mustard.
2. Add the chopped celery and mix until well combined. Season with salt and pepper to taste.
3. Serve the tuna salad between two slices of whole-wheat bread or in a large lettuce wrap.

14. Salmon and Quinoa Power Bowl

Prep Time	Cook Time	Servings	Protein per Serving
10 mins	20 mins	1	~42g

Ingredients

• 6 oz salmon fillet, baked or grilled
• 1 cup cooked quinoa
• 1 cup roasted vegetables (e.g., broccoli, bell peppers, zucchini)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Fresh herbs (dill or parsley), for garnish

Instructions

1. Season the salmon fillet with salt, pepper, and a squeeze of lemon juice. Bake or grill until cooked through.
2. Toss the roasted vegetables with the cooked quinoa.
3. Place the salmon fillet on top of the quinoa and vegetable mixture.
4. Drizzle with olive oil and extra lemon juice. Garnish with fresh herbs before serving.

15. Turkey Club Skewers

Prep Time	Cook Time	Servings	Protein per Serving
15 mins	0 mins	1	~40g

Ingredients

• 6 oz sliced turkey breast
• 2 slices of cooked bacon, crumbled
• 1 oz cheddar cheese, cubed
• Cherry tomatoes
• Lettuce leaves
• Ranch or honey mustard dressing for dipping

Instructions

1. Thread the turkey, bacon, cheese cubes, cherry tomatoes, and folded lettuce leaves onto skewers.
2. Arrange the skewers on a plate and serve with your favorite dipping sauce on the side.

16. Crockpot Pulled Pork Bowl

Prep Time	Cook Time	Servings	Protein per Serving
10 mins	4-8 hrs	1	~40g

Ingredients

• 6 oz pulled pork
• 1 cup cooked rice or quinoa
• ½ cup coleslaw
• 2 tbsp BBQ sauce
• Pickle slices, for serving

Instructions

1. To make the pulled pork, place a pork shoulder in a crockpot with your favorite BBQ rub and a little liquid (like broth or apple cider vinegar). Cook on low for 6-8 hours or on high for 4 hours, then shred the meat.
2. To assemble the bowl, start with a base of rice or quinoa. Top with the pulled pork, coleslaw, and a drizzle of BBQ sauce.
3. Serve with pickle slices on the side.

17. High-Protein Pasta Salad

Prep Time	Cook Time	Servings	Protein per Serving
15 mins	10 mins	1	~40g

Ingredients

• 2 oz (dry) high-protein pasta (chickpea, lentil, etc.)
• 4 oz grilled chicken breast, chopped
• ½ cup cherry tomatoes, halved
• ¼ cup cucumber, diced
• 2 tbsp pesto
• 1 tbsp grated Parmesan cheese

Instructions

1. Cook the high-protein pasta according to package directions. Drain and rinse with cold water.
2. In a bowl, combine the cooked pasta, chopped chicken, cherry tomatoes, and cucumber.
3. Stir in the pesto until everything is well coated. Top with grated Parmesan cheese before serving.

18. Steak and Veggie Skewers

Prep Time	Cook Time	Servings	Protein per Serving
15 mins	15 mins	1	~45g

Ingredients

• 6 oz sirloin steak, cut into cubes
• 1 bell pepper, cut into chunks
• 1 small zucchini, cut into chunks
• ½ red onion, cut into chunks
• Marinade: 2 tbsp soy sauce, 1 tbsp olive oil, 1 clove garlic (minced)

Instructions

1. In a bowl, whisk together the soy sauce, olive oil, and minced garlic for the marinade.
2. Add the steak cubes to the marinade and let them sit for at least 10 minutes.
3. Thread the marinated steak and vegetables onto skewers.
4. Grill or bake the skewers until the steak is cooked to your liking and the vegetables are tender.

19. Shrimp and Avocado Salad

Prep Time	Cook Time	Servings	Protein per Serving
10 mins	5 mins	1	~40g

Ingredients

• 8 oz cooked shrimp, peeled and deveined
• 1 avocado, diced
• ½ cup cherry tomatoes, halved
• ¼ cup red onion, finely chopped
• Juice of 1 lime
• 2 tbsp fresh cilantro, chopped
• Salt and pepper to taste

Instructions

1. In a bowl, combine the cooked shrimp, diced avocado, cherry tomatoes, and red onion.
2. Squeeze the lime juice over the salad and add the chopped cilantro. Gently toss to combine.
3. Season with salt and pepper to taste. Serve immediately.

20. Egg Roll in a Bowl

Prep Time	Cook Time	Servings	Protein per Serving
10 mins	15 mins	1	~40g

Ingredients

• 6 oz ground turkey or pork
• 2 cups coleslaw mix (shredded cabbage and carrots)
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• 2 tbsp soy sauce or tamari
• 1 tsp sesame oil
• Scallions, for garnish

Instructions

1. In a large skillet, cook the ground turkey or pork until browned. Drain any excess fat.
2. Add the minced garlic and grated ginger to the skillet and cook for another minute until fragrant.
3. Stir in the coleslaw mix and cook until it has softened, about 5 minutes.
4. Add the soy sauce and sesame oil, and stir to combine.
5. Serve hot, garnished with chopped scallions.

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High-Protein Dinners

21. Grilled Chicken with Quinoa and Roasted Vegetables

Prep Time	Cook Time	Servings	Protein per Serving
15 mins	25 mins	1	~50g

Ingredients

• 8 oz boneless, skinless chicken breast
• 1 cup cooked quinoa
• 2 cups mixed vegetables (broccoli, bell peppers, zucchini), chopped
• 1 tbsp olive oil
• Seasonings: salt, pepper, garlic powder, paprika

Instructions

1. Preheat your grill or a grill pan. Season the chicken breast with salt, pepper, garlic powder, and paprika.
2. Toss the chopped vegetables with olive oil, salt, and pepper. Roast in the oven at 400°F (200°C) for 20-25 minutes, or until tender.
3. Grill the chicken breast for 6-8 minutes per side, or until cooked through.
4. Serve the grilled chicken with the roasted vegetables and cooked quinoa.

22. Salmon with Sweet Potato and Broccoli

Prep Time	Cook Time	Servings	Protein per Serving
10 mins	25 mins	1	~45g

Ingredients

• 8 oz salmon fillet
• 1 medium sweet potato, cubed
• 1 cup broccoli florets
• 1 tbsp olive oil
• Seasonings: salt, pepper, dill

Instructions

1. Preheat your oven to 400°F (200°C). Toss the sweet potato cubes with olive oil, salt, and pepper, and roast for 15 minutes.
2. Add the broccoli florets to the baking sheet with the sweet potatoes, toss with a little more olive oil, and roast for another 10-15 minutes.
3. Season the salmon fillet with salt, pepper, and dill. Bake for the last 12-15 minutes of the vegetable roasting time, or until the salmon is cooked through.
4. Serve the baked salmon with the roasted sweet potato and broccoli.

23. Lean Beef Stir-Fry

Prep Time	Cook Time	Servings	Protein per Serving
15 mins	15 mins	1	~48g

Ingredients

• 6 oz lean beef (sirloin or flank steak), thinly sliced
• 2 cups mixed stir-fry vegetables (e.g., bell peppers, snow peas, carrots, bok choy)
• 1 tbsp soy sauce or tamari
• 1 tsp sesame oil
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• Cooked rice or noodles, for serving

Instructions

1. In a wok or large skillet, heat a small amount of oil over high heat. Add the sliced beef and stir-fry until browned. Remove the beef from the skillet.
2. Add the mixed vegetables to the skillet and stir-fry until tender-crisp.
3. Return the beef to the skillet. Add the soy sauce, sesame oil, garlic, and ginger. Stir-fry for another 1-2 minutes to combine the flavors.
4. Serve the beef stir-fry over cooked rice or noodles.

24. Shrimp and Steak Fajitas

Prep Time	Cook Time	Servings	Protein per Serving
20 mins	15 mins	1	~45g

Ingredients

• 4 oz sirloin steak, sliced
• 4 oz shrimp, peeled and deveined
• 1 bell pepper, sliced
• ½ onion, sliced
• 1 tbsp fajita seasoning
• Warm tortillas, for serving
• Toppings: salsa, guacamole, Greek yogurt

Instructions

1. In a large skillet, heat a little oil over medium-high heat. Add the sliced steak, bell peppers, and onion. Cook until the steak is browned and the vegetables are tender.
2. Add the shrimp and fajita seasoning to the skillet. Cook for another 2-3 minutes, or until the shrimp are pink and cooked through.
3. Serve the shrimp and steak fajita mixture with warm tortillas and your favorite toppings.

25. Baked Pork Chops with Rice

Prep Time	Cook Time	Servings	Protein per Serving
10 mins	25 mins	1	~42g

Ingredients

• 8 oz boneless pork chop
• Seasonings: salt, pepper, garlic powder, onion powder
• 1 cup cooked rice
• 1 cup steamed green beans

Instructions

1. Preheat your oven to 400°F (200°C). Season the pork chop generously with salt, pepper, garlic powder, and onion powder.
2. Bake the pork chop for 20-25 minutes, or until cooked through.
3. Serve the baked pork chop with cooked rice and steamed green beans.

26. Turkey Meatballs with Whole Wheat Pasta

Prep Time	Cook Time	Servings	Protein per Serving
15 mins	25 mins	1	~40g

Ingredients

• 6 oz ground turkey
• ¼ cup breadcrumbs
• 1 egg white
• 1 tbsp grated Parmesan cheese
• Seasonings: salt, pepper, Italian herbs
• 2 oz (dry) whole wheat pasta
• ½ cup marinara sauce

Instructions

1. In a bowl, combine the ground turkey, breadcrumbs, egg white, Parmesan cheese, and seasonings. Mix well and form into meatballs.
2. Cook the meatballs in a skillet until browned on all sides. Add the marinara sauce, cover, and simmer for 15-20 minutes, or until the meatballs are cooked through.
3. While the meatballs are simmering, cook the whole wheat pasta according to package directions.
4. Serve the turkey meatballs and sauce over the cooked pasta.

27. High-Protein “Marry Me” Chicken Pasta

Prep Time	Cook Time	Servings	Protein per Serving
10 mins	20 mins	1	~60g

Ingredients

• 6 oz chicken breast, cubed
• 2 oz (dry) high-protein pasta
• ¼ cup sun-dried tomatoes, chopped
• 1 clove garlic, minced
• ½ cup chicken broth
• ¼ cup heavy cream or coconut cream
• 1 tbsp grated Parmesan cheese
• Fresh basil, for garnish

Instructions

1. Cook the high-protein pasta according to package directions.
2. In a skillet, cook the cubed chicken until browned and cooked through. Remove from the skillet.
3. In the same skillet, sauté the minced garlic and sun-dried tomatoes for a minute until fragrant.
4. Add the chicken broth and cream to the skillet, and bring to a simmer. Stir in the Parmesan cheese.
5. Return the chicken to the skillet and add the cooked pasta. Toss to combine and let the sauce thicken.
6. Garnish with fresh basil before serving.

28. Korean Brisket Tacos

Prep Time	Cook Time	Servings	Protein per Serving
15 mins	2-3 hrs	1	~40g

Ingredients

• 6 oz cooked beef brisket, shredded
• 2-3 small corn or flour tortillas
• Kimchi or coleslaw, for topping
• Gochujang-based sauce or spicy mayo

Instructions

1. To cook the brisket, season it with Korean-inspired spices (like gochugaru, soy sauce, ginger, and garlic) and slow-cook until tender. Shred the meat.
2. Warm the tortillas.
3. Fill the warm tortillas with the shredded brisket. Top with kimchi or coleslaw and a drizzle of your favorite sauce.

29. Hearty Chicken Stew with Dumplings

Prep Time	Cook Time	Servings	Protein per Serving
20 mins	40 mins	1	~40g

Ingredients

• 6 oz chicken thigh or breast, cubed
• 1 cup mixed vegetables (carrots, peas, potatoes), chopped
• 2 cups chicken broth
• For the dumplings:
  • ½ cup all-purpose flour
  • 1 tsp baking powder
  • Pinch of salt
  • ¼ cup milk

Instructions

1. In a large pot, brown the chicken cubes. Add the mixed vegetables and chicken broth. Bring to a simmer and cook for 20-25 minutes, or until the chicken is cooked and the vegetables are tender.
2. While the stew is simmering, prepare the dumpling dough by mixing the flour, baking powder, and salt. Stir in the milk to form a soft dough.
3. Drop spoonfuls of the dumpling dough onto the simmering stew. Cover the pot and cook for another 10-12 minutes, or until the dumplings are cooked through.

30. Sesame-Ginger Salmon with Soba Noodles

Prep Time	Cook Time	Servings	Protein per Serving
15 mins	20 mins	1	~40g

Ingredients

• 6 oz salmon fillet
• 2 oz (dry) soba noodles
• 1 cup steamed broccoli and shiitake mushrooms
• Marinade: 1 tbsp soy sauce, 1 tsp sesame oil, 1 tsp grated ginger, 1 clove minced garlic

Instructions

1. In a small bowl, whisk together the ingredients for the marinade. Pour over the salmon fillet and let it marinate for at least 10 minutes.
2. Bake or pan-sear the salmon until cooked through.
3. Cook the soba noodles according to package directions.
4. Serve the sesame-ginger salmon with the soba noodles and steamed vegetables.