How to Make a High-Protein Trader Joe’s Sheet-Pan Dinner

As a thriving gym bro, I'm a little obsessed eat enough protein.

On strength training days, I drink a sticky, high-protein protein powder blend. Fairlife milkand coffee that has the consistency of dried cement and tastes like I've forgotten how to love myself.

I mix cottage cheese in eggs and adding berry oatmeal with chia seeds and peanut butter, my head is buzzing with all the high protein substitutions I need to make to reach my protein target – a whopping daily minimum of 53 grams. When I don't eat protein, I think about the next time I'll eat protein. Protein, protein, protein.

What makes this lifestyle bearable is the sheet pan dinner I make once a week. Contains 35 to 40 grams of protein and also has lots of fiber – important for intestinal and heart health. It keeps me feeling full before a workout and meets all the workout recommendations. Mediterranean dietconsidered the healthiest in the world.

Basically the dish consists of several ingredients:

• Salmon or other lean protein of your choice (chicken, other fish, or tofu are all possible substitutes, although protein content may vary)
• Vegetable side dish (or several)
• Farro
• Extra virgin olive oil or avocado oil.
• Seasonings and toppings

To save money, my husband and I usually buy everything at Trader Joe'slike salmon, which can cost twice as much at our local grocery store. The chain also has ingredients like instant mince, frozen ginger cubes and seasoning blends that keep the food from tasting like another protein brick that needs to be shoved down your gullet.

Here's how to do it and feel good about your protein and fiber intake—at least until your next meal.

Instant Farro is a real MVP.

Trader Joe's farro contains about 10 grams of protein and 4 grams of fiber per half cup. more of both nutrients than brown rice. Personally, I also find it more delicious and filling than quinoa, one of the few grains that has more protein and fiber than farro.

This is a durable and versatile foundation. Sometimes I add vegetable broth to give it more body, or a little rice vinegar like I would with white rice. It absorbs sauces well without becoming too soft.

But the best part is how quickly it is done. The entire farro usually takes at least 30-40 minutes to cook. TJ's Partially Cooked FarroThe $2 package, as the name suggests, takes 10 to 12 minutes—the same amount of time and process as boiling pasta.

I change vegetables according to the season.

Eating seasonal foods this is a great way to save money. It's also an easy way to add variety to your meals without having to think about it.

In the summer, I usually bake side dishes like cherry tomatoes, bell peppers, asparagus, and zucchini. During the colder months I eat sweet potatoes, rainbow carrots, leeks and Brussels sprouts.

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While I sometimes splurge on a farm box for more gourmet-sounding vegetables like fabulous eggplants and Italian long peppers, the produce at TJ is usually cheaper. Two bags of pre-cut broccoli and cauliflower are only $5.

Including plenty of vegetables provides more nutrients (like fiber) and helps you feel full without the calories, which is great for your health. fat loss.

Salmon is the most expensive part of the meal

Unsurprisingly, the most expensive part of the dish is the salmon, which is also main source of protein. 4 ounces of salmon (about a quarter pound) contain 23 grams of protein.

I buy fresh Atlantic salmon, which usually costs about $10 for just under a pound. We typically buy three packages, which ends up costing us $30 just for the protein.

A recent purchase—three packages of salmon, two packages of broccoli-cauliflower mix, and two packages of farro—cost me $37 (not including ingredients I had at home like olive oil and seasonings). We ended up with a total of six meals, bringing the average cost per serving to $6.

Depending on how many vegetables we eat, sometimes we can increase the number of meals to seven or even eight. I also try to eat less salmon on running days (because it requires less protein than running). strength training), which also helps prolong food intake.

Seasonings keep you from getting bored

Dishes on a baking sheet they have a lot of interesting things. They're easy to make on a busy night, and if you don't tend to burn your veggies as often as I do, they're pretty tasty.

They might just get boring.

Consequently, I need seasonings to make it feel like I'm eating a different meal almost every week. I love Salmon from Trader Joe'sa mixture of brown sugar and spices, and I often use 21 Seasoning Salute for vegetables, a mixture of seemingly every possible herb.

If I'm feeling a little more ambitious, I'll look up sheet pan recipes and make a marinade. Since I love fresh garlic but hate removing all the little shells from the cloves, I rely heavily on Dorot's gardens. frozen garlic cubes sold at Trader Joe's and does not have the same aftertaste as jarlic.

I'll just put the garlic and ginger cubes in the soy sauce and sesame oil, let them melt and stir everything together.

Maximizing your protein intake already feels like a second job. But at least a few times a week I can eat food that doesn't taste like it's meant to build muscle, even though it is.

Here is the prescription:

2-3 packages fresh Atlantic salmon (or other protein of your choice)

2-3 packets of 10 Minute Farro

2-3 bags of seasonal vegetables that roast well (broccoli, bell peppers, asparagus, sweet potatoes)

Extra virgin olive oil or avocado oil.

Salt

Pepper

Seasoning for Protein and Vegetables (I like Salmon Rub for Salmon and 21 Salute Seasoning for Vegetables)

1. Set oven to 425°F.

2. Chop vegetables and prepare any marinades.

3. Place baking sheets. Drizzle oil into a vegetable pan, add vegetables and seasonings and stir to combine. For salmon, place the fish skin side down, drizzle lightly with oil and top with seasoning or marinade.

4. While everything is frying, bring a pot of water to a boil. Add farro. After 10-12 minutes, drain the farro. (Optional, but recommended: add a little olive oil to prevent the farro from sticking).

5. Roast both the vegetables until done (usually 20-30 minutes, depending on the vegetables) and the salmon (usually about 15-20 minutes, but check for doneness before serving).

6. Remove the pans from the oven and add finishing touches (such as a squeeze of lemon juice, some chopped green onions or fresh herbs).

Makes 6-8 servings.