In this blog post, we’re breaking down the latest episode of Black Iron Radio, where we dive into one of the most talked-about (and misunderstood) topics in nutrition: protein. From how much you actually need to why the RDA isn’t enough, we’re clearing up confusion and busting some common myths. Whether you’re trying to build muscle, preserve strength as you age, or just feel more satisfied after meals, this episode is packed with no-nonsense info and practical tips to help you get the most out of your nutrition.

If you love sushi but can’t be bothered with the hassle of rolling it up, this one’s for you! Coach Maggie is bringing us her go-to Spicy Tuna Sushi Bowl—a super simple, flavor-packed meal that gives you all the sushi vibes without the effort. The secret? Sushi-grade frozen tuna (yep, it’s in the freezer aisle!), a quick marinade, and your favorite toppings piled high over rice. It’s fresh, satisfying, and way easier than you think.

Looking for a weeknight meal that’s quick, flavorful, and family-friendly? In this blog post, Coach Maggie shares her go-to Sweet and Spicy Asian-Inspired Beef Bowl—a perfect combination of savory, sweet, and spicy. With lean ground beef, bold flavors from Gochujang and Tamari, and a customizable base of jasmine rice and veggies, this dish is great for meal prep or a simple dinner everyone will love (even picky eaters). Packed with protein and easy to adjust based on your goals, it’s a must-try!

Looking for a high-protein meal prep that doesn’t feel boring or repetitive? This Creamy Greek Chicken Pasta Salad from Coach Maggie is the perfect blend of fresh veggies, flavorful herbs, and creamy tangy dressing—plus it has 60g of protein! It’s easy to prep, super satisfying, and great cold or warm. Whether you need a quick weeknight dinner or lunches for the week, this one’s a keeper.

If you’re looking for a bright and easy meal prep option to carry you through the week, this one’s for you. Coach Maggie’s Lemon Raspberry Baked Oatmeal is tangy, lightly sweet, and packed with protein—thanks to Greek yogurt and protein powder. It’s perfect for a spring breakfast or afternoon snack, and it comes together with simple ingredients you probably already have on hand. Pair it with an extra dollop of Greek yogurt and a drizzle of maple syrup for the ultimate treat.

Looking for a simple way to switch up your chicken meal prep? These chicken skewers are easy, flavorful, and you can customize the meal based on your goals. Coach Maggie uses chicken breast, but you can easily swap in chicken thighs if you prefer. Pair it with rice and your favorite veggies for a balanced, delicious meal that works great for the whole family.

Looking for a flavorful, protein-packed meal that comes together in just one pot? Coach Maggie’s Gluten-Free Cajun Chicken Pasta is a longtime favorite, and for good reason. It’s creamy, spicy (or not, if you prefer!), and perfect for feeding the whole family or stocking your fridge for the week. Made with high-protein Banza pasta, Greek cream cheese, and plenty of bold Cajun flavor, this dish is ideal for a quick weeknight dinner or your next meal prep!

Need a quick breakfast that doesn’t skimp on flavor or protein? Coach Maggie has you covered with this easy, high-protein egg and cottage cheese quiche. It’s perfect for busy mornings when you want something filling, flavorful, and fast. Made with simple ingredients and packed with 17 grams of protein per slice, this quiche is fully customizable—just swap in your favorite veggies, meats, or cheeses to make it your own. Bake it once, enjoy it all week.

Who doesn’t love a good burger? Coach Maggie’s taking those classic burger flavors and giving them a fresh, meal-prep-friendly twist with this easy Burger Bowl recipe. It’s everything you love—juicy burger, crisp veggies, tasty toppings—layered up in a simple, satisfying salad you can prep ahead for the week. Quick to assemble, easy to customize, and guaranteed to hit the spot.

Need a quick, high-protein lunch idea for busy weeks? Coach Maggie has you covered with these Thai-inspired peanut chicken wraps. They’re easy to prep, full of flavor, and perfect for assembling on the fly so nothing gets soggy. Bonus: you can totally use a store-bought peanut sauce if you’re short on time.

Who says mac and cheese can’t be both delicious and packed with nutrition? This Buff Mac and Cheese recipe puts a high-protein, nutrient-dense spin on a comfort food favorite. Made with a blend of lentil and cauliflower pasta, creamy Greek yogurt, and a hidden boost of shredded zucchini, this dish delivers bold flavor and extra veggies without compromising on that rich, cheesy goodness.

Sheet pan recipes are great for when you’re short on time and don’t want to deal with a large mess to clean up. Throw everything in a pan, toss and bake. You can make a large batch to feed a family, or get your meal prep done for the week.

Looking to load up on protein and carbs for that training day but don't have much wiggle room in fats? This paella recipe is great for those who need a high-protein and high-carb meal.