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"Aim for 20 to 30 grams [of protein] per meal," Cohn says. "Think of protein as your VIP nutrient. Spreading it throughout ...

Heat olive oil or melted butter in a pan over medium heat. Add the chopped onion and minced garlic, and cook until softened.

“My favorite high protein dinner is red lentil pasta topped with cooked ground turkey or beef meatballs and marinara sauce.