Pimp Your Protein

When you’re prepping meat or fish, don’t slice it until you’re ready to eat to prevent it from drying out. About 30g of protein per meal is ideal for fat loss – that’s roughly a palm-sized portion

Salmon

Sauté: Heat some oil in a frying pan on medium-high. Season and cook the fish until it’s golden brown and opaque throughout – roughly five minutes per side. Roast: Place the salmon on a baking sheet. Season and roast at 200°C until it’s opaque – this will take roughly 10-12 minutes. Griddle: Season the salmon to taste and grill it on a medium-high heat for around four minutes per side.

Steak

Griddle: Season a 1in-thick steak with salt and pepper and grill on medium-high to your desired doneness – about three minutes per side for medium rare. Let it rest for five minutes, then transfer. Roast: Heat some oil in an ovenproof pan on medium-high. Season and cook until brown, two to three minutes per side. Transfer to the oven and roast at 200°C; five minutes for medium rare.

Tofu

Sauté: Place some extra-firm tofu on a cutting board between paper towels. Top with a baking sheet and heavy cans to weigh it down. Let it sit for 15 minutes, then slice. Heat oil in a pan on medium-high. Fry until golden brown, two minutes per side. Transfer to a paper towel and season. Roast: Break firm tofu into large pieces on a baking sheet. Toss with oil, season and roast at 200°C, flipping once. Cook until golden brown, about 25-30 minutes.

Chicken Breast

Griddle: Rub with oil, then season and grill on medium-high, four to six minutes per side. Use a griddle pan to add some smoky char. Roast: Heat some oil in an ovenproof pan on a medium heat. Season the chicken and cook until golden brown, about three minutes per side. Transfer to an oven and roast at 200°C until cooked through – about 10 minutes.