Best high-protein foods for energy, gut health and longevity (and how I get 30g per meal)

Ingredients

• 150 g Beef Sirloin Steak (trimmed, cut into bite‑size pieces)
• 150 g Extra Firm Tofu (pressed, cubed; optional vegetarian protein)
• 100 g Beluga Lentils (cooked) (drained if using canned; otherwise cooked and cooled)
• 30 g Pumpkin Seeds (raw, unsalted)
• 30 g Tahini (smooth, plain)
• 30 ml Kimchi Juice (from jarred kimchi; adjust for spice level)
• 1 tbsp Olive Oil (for searing steak or tofu)
• to taste Salt (sea salt preferred)
• to taste Black Pepper (freshly ground)
• 1 tbsp Fresh Parsley (chopped, for garnish)

Instructions

1. Prep Ingredients

   Measure all ingredients. Trim and cube the steak, press and cube the tofu, rinse the lentils if using dry, and set pumpkin seeds, tahini, kimchi juice, and parsley aside.

   Time: PT5M

2. Cook Core Protein

   Heat the skillet over medium‑high heat, add olive oil, then add the steak pieces. Sear 3‑4 minutes per side until browned and reach an internal temperature of 145°F (63°C). If using tofu, add cubes and cook 5‑6 minutes, turning until golden.

   Time: PT8M

   Temperature: medium-high

3. Warm Lentils

   While the protein cooks, place lentils in a small saucepan, add a splash of water, and warm over medium heat for 3‑5 minutes, stirring occasionally.

   Time: PT5M

   Temperature: medium

4. Make Kimchi Tahini Sauce

   In a mixing bowl whisk together tahini, kimchi juice, a pinch of salt, and enough hot water (about 1‑2 tbsp) to achieve a pourable consistency.

   Time: PT3M

5. Assemble the Bowl

   In a serving bowl, place the cooked steak (or tofu) as the base, add warmed lentils, sprinkle pumpkin seeds, drizzle the kimchi tahini sauce, and garnish with chopped parsley.

   Time: PT4M

Nutrition Facts

Calories

665

Protein

52 g

Carbohydrates

30 g

Fat

35 g

Fiber

10 g