“I don’t want healthy eating to feel boring, or for people to think that they have to eat plain chicken and broccoli for every meal,” DeVaux, the author of “The High-Protein Plate,” told Business Insider.<\/p>\n
A common rule of thumb is to get between 0.5 and 0.7 grams of protein per pound of body weight each day, adjusted for goals like muscle gain or fat loss. For a person who weighs 150 pounds, that breaks down to about 25 to 35 grams per meal when eating three times a day.<\/p>\n
DeVaux likes to prep a few protein sources<\/a> at the beginning of the week (like grilled chicken breasts or hard-boiled eggs) as well as a few sauces (such as homemade pesto or a dijon-and-olive oil vinaigrette). Bases like quinoa, farro, or rice noodles can also be cooked in advance.<\/p>\n \n Every time Julia publishes a story, you’ll get an alert straight to your inbox!\n <\/p>\n \n Stay connected to Julia and get more of their work as it publishes.\n <\/p>\n “It’s really easy to throw together a quick meal if you have just veggies in the fridge,” she said, as those can take 10 to 15 minutes to cook. “That’s how I make a lot of my meals.”<\/p>\n She also has a few recipes she leans on for quick high-protein meals<\/a>. DeVaux shared three of her favorites from her new cookbook, including the full recipe for a 30-minute turkey skillet she makes every week.<\/p>\n Honey-blackberry overnight oats pack in the protein and fiber<\/p>\n DeVaux makes honey-blackberry overnight oats that clock in at 35 grams of protein, thanks to extra ingredients like Greek yogurt and nuts.<\/p>\n Eva Kolenko<\/p>\n DeVaux loves prepping overnight oats<\/a>. <\/p>\n “It really takes away that decision fatigue of what to make for breakfast,” she said. “You can grab it as you’re running out the door, but it’s full of protein, and it keeps you satiated for a couple of hours.”<\/p>\n She makes a honey-blackberry version using gluten-free protein oats, unsweetened almond milk, vanilla protein powder<\/a>, unsweetened Greek yogurt, hemp and chia seeds, almond butter, and almonds. <\/p>\n Per serving, it packs in about 35 grams of protein, with plenty of fiber from the oats, seeds, and frozen blackberries.<\/p>\n Canned chicken is the MVP of a 5-minute lunch<\/p>\n DeVaux makes a quick pesto-chicken salad when she’s busy between meetings.<\/p>\n Eva Kolenko<\/p>\n![\"Julia](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2026\/03\/1773426668_245_6554f5d822cf74a57397cd84.jpeg\")
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