Power Up Your Plate
Simple, protein-packed recipes to help support muscle health, energy and healthy aging
Protein has become one of the most talked-about nutrients in healthy eating, yet many people — especially women and older adults — still may not be getting enough to support healthy aging. As we get older, our bodies become less efficient at using protein, making getting enough increasingly important for maintaining muscle strength and mobility.
In the New York Times bestseller The High-Protein Plate, registered dietitian and certified personal trainer Rachael DeVaux (aka the creator of Rachael’s Good Eats, rachaelsgoodeats.com) makes it easier to enjoy protein-rich meals without restricting your diet, complicating your menu or sacrificing flavor. The cookbook features 100 satisfying recipes, most with 30 grams or more of protein per serving, along with practical meal plans and simple strategies for building balanced plates that support energy, muscle health and lasting fullness using everyday ingredients.
DeVaux’s goal is simple: to help everyone make protein a natural part of every meal so eating well becomes effortless rather than overwhelming. This harvest Cobb salad with maple-Dijon dressing is a fall-inspired variation of a classic.
Harvest Cobb Salad with Maple-Dijon Dressing
SERVES 4 • PREP TIME: 25 MINUTES • COOK TIME: 20 MINUTES • TOTAL TIME: 45 MINUTES
PER SERVING: Protein: 40g; Carbohydrates: 20g; Fat: 40g
Ingredients
- ¼ cup apple cider vinegar
- ¼ cup extra-virgin olive oil
- 1½ teaspoons maple syrup
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- Sea salt and freshly ground black pepper
- ¼ cup thinly sliced red onion
- ½ small butternut squash, peeled and cubed (about 3 cups)
- 2½ tablespoons avocado oil
- Sea salt and freshly ground black pepper
- 2 large boneless, skinless chicken breasts, halved lengthwise
- 4 strips bacon
- 6 to 8 cups baby arugula
- 4 hard-boiled eggs, sliced
- 1 avocado, sliced
- ½ cup roasted walnuts, chopped
- ¼ cup pomegranate seeds
- ¼ cup crumbled goat cheese (omit for dairy-free)
Instructions
- Preheat the oven to 425°F. Line a baking sheet with parchment paper.
- Make the dressing: In a small bowl or jar, whisk together the vinegar, olive oil, maple syrup, mustard, garlic, salt and pepper. Add the onion and let it marinate while you prepare the salad.
- Prepare the salad: In a medium bowl, toss the butternut squash with ½ tablespoon of the avocado oil and season with salt and pepper. Spread the squash in an even layer on the baking sheet and roast for 10 to 12 minutes. Toss, then roast for 10 minutes more or until tender and lightly golden.
- Meanwhile, in a medium skillet, heat the remaining 2 tablespoons avocado oil over medium heat. Season the chicken with salt and pepper, then add to the skillet and cook for 7 to 8 minutes per side, until the internal temperature reaches 165°F. If the outsides are browning too quickly before the insides are fully cooked, cover the skillet for the last few minutes to help the chicken cook through evenly. Transfer the chicken to a cutting board and let rest for 5 minutes. Chop into small cubes and set aside.
- In a large skillet over medium heat, cook the bacon for 5 to 6 minutes per side, until crisp. Transfer to a cutting board, let cool slightly, then coarsely chop.
- In a large serving bowl, combine the butternut squash, chicken, bacon, arugula, eggs, avocado, walnuts, pomegranate and goat cheese. Drizzle the dressing over the salad or serve it on the side.
STORAGE: Store the components separately in airtight containers in the fridge for up to 4 days. Keep the dressing in a small jar and toss everything together just before serving for the best texture.
Recipe excerpted from The High-Protein Plate by Rachael DeVaux, photography by Eva Kolenko (Simon & Schuster/Simon Element, 2026, 288 pages, $35)
Top image source: iStockphoto.com/AzmanL
