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20+ high-protein meals built around a variety of superstars: ground beef, steak, chicken, fish, and tofu. Every dish is designed to fuel your day with lean, satisfying portions that keep you full longer.
Herb-Crusted Pork Tenderloin Protein Meal
high-protein
dinner
vegetable
A succulent pork tenderloin with a fragrant herb crust, served with a protein-rich cauliflower mash
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IN THIS MEAL (2 items)
1
2
Nutrition Summary
Meal Total
Protein 58.0g47%
Carbs 13.0g11%
Fat 23.0g42%
Calories Per Item
300 kcal
180 kcal
RECIPE
Herb-Crusted Pork Tenderloin
Tender pork coated in a aromatic blend of fresh herbs and roasted to perfection
Prep15 mins
Cook30 mins
Total45 mins
Servings3
Ingredients
- 1 pork tenderloin (1.5 lbs)
- 2 tbsp Dijon mustard
- 1/4 cup fresh parsley, chopped
- 2 tbsp fresh rosemary, chopped
- 2 tbsp fresh thyme, chopped
- 3 cloves garlic, minced
- 2 tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
Preparation
1
Preheat oven to 400°F
2
Pat pork tenderloin dry with paper towels
3
Brush entire tenderloin with Dijon mustard
4
Mix chopped herbs, garlic, salt, and pepper
5
Press herb mixture onto mustard-coated pork
6
Heat olive oil in an oven-safe skillet, sear pork for 2-3 minutes per side
7
Transfer skillet to oven and roast for 20-25 minutes until internal temperature reaches 145°F
8
Let rest for 10 minutes before slicing
Servings and Nutrition
Number of Servings in Herb-Crusted Pork Tenderloin3
Nutrition for 1 serving (5 oz pork)
300Calories (kcal)
40Protein (g)
3Carbs (g)
15Fat (g)
Protein 40.0g52%
Carbs 3.0g4%
Fat 15.0g44%
RECIPE
Protein Cauliflower Mash
Creamy cauliflower mash enriched with Greek yogurt and protein powder for extra nutrition
Prep10 mins
Cook15 mins
Total25 mins
Servings2
vegetable
Ingredients
- 1 large cauliflower head, cut into florets
- 1/2 cup Greek yogurt
- 1/4 cup protein powder (unflavored)
- 2 tbsp olive oil
- 2 cloves garlic, roasted
- 1 tsp salt
- 1/2 tsp white pepper
Preparation
1
Steam cauliflower florets for 10-12 minutes until very tender
2
Drain and pat dry to remove excess moisture
3
In a food processor, combine cauliflower, Greek yogurt, protein powder, olive oil, roasted garlic, salt, and pepper
4
Blend until smooth and creamy, adding a little water if needed
Servings and Nutrition
Number of Servings in Protein Cauliflower Mash2
Nutrition for 1 serving (3/4 cup)
180Calories (kcal)
18Protein (g)
10Carbs (g)
8Fat (g)
Protein 18.0g39%
Carbs 10.0g22%
Fat 8.0g39%