| Good morning and happy new year to all. I hope it's been good to you thus far. I'm Olga Massov, assistant recipes editor here at The Post, hoping to keep you well fed while Becky is on a much-deserved break. The start of the new year is a high time for resolutions, but I've always felt like the word was loaded with too much pressure. I prefer setting "goals" for myself, if only because the idea feels more flexible and doable. Last year, for example, I settled on a singular goal: To get stronger and be able to do off-the-knee pushups, which had been out of my reach for decades. I committed to regular workouts, with a focus on strength training. After a year of consistently hard work — often showing up when motivation was failing me — I ended December able to do 10 pushups and graduated to 30-pound dumbbells. Early on in my training I noticed that what I was eating just wasn't cutting it; I was hungrier and needed to stay fuller longer. After a lot of outside reading and upon advice of former editor in chief of Women's Health Liz Plosser, I decided to up my protein intake. The benefits were almost instantaneous. I felt better in my body, was fuller longer and had more energy. And while I no longer keep track of the protein grams I consume, I now have a general sense of how much protein various foods have and try to incorporate about 30 grams into every meal. Nourish columnist Ellie Krieger went down the protein rabbit hole after noticing the word being used as a "health halo," appearing on just about every packaged food, including pancakes, chips and cookies. Along the way, Ellie learned that the recommended daily allowance (RDA) of about 54 grams for a 150-pound person may be too low, and the amount needed for optimal health ranges from 81 to 135 grams per day for a person weighing 150 pounds. In her column, she also explored the best time to eat protein, how much might be too much and some of the best protein-rich foods. Ellie's advice: Focus on a protein-rich breakfast, as lunch and dinner tend to be easier to include protein in a meal, and maybe try not to stress over the numbers too much — most Americans are already consuming protein in that range. Her recipe for a delicious and fast Salmon and Egg Scramble served on a savory bagel half with 27 grams of protein, will fuel your morning and keep you full until lunchtime. If you're more of an egg sandwich person, perhaps Breakfast Sandwiches With Canadian Bacon and Pickled Vegetables, a banh mi-inspired take with 34 grams of protein, will be up your alley. For those who can't resist a burrito, Becky's Black Bean Breakfast Burritos, with 24 grams of protein each, can be made ahead and frozen, for a gift to your future (satiated) self. And if you prefer warm breakfasts in bowls, a serving of Adas (Yemeni Breakfast Stew) delivers 28 grams of protein, and even more if you pair it with a flatbread and a dollop of Greek yogurt, while Tofu Scramble With Salsa Cruda clocks in at 22 grams of protein (add some pita and/or cooked edamame for even more protein). If, like me, you've cooked nearly nonstop since Thanksgiving, you may be looking to take a breather from fussier recipes. Daniela Galarza's latest contribution to her Eat Voraciously column, for Yachae Bibimbap (Roasted Vegetable Bibimbap), manages to strike a balance between nourishing and filling while also being ideal for low-maintenance dinner. Daniela didn't plan it this way, but a serving of this flavorful and speedy sheet-pan recipe delivers 20 grams of protein — bonus. Aaron Hutcherson also offered up a simple meal that's low on prep but big on flavor. I couldn't stop eating his version of Linguine With Miso Butter, Shiitakes and Spinach, which Aaron adapted from Yotam Ottolenghi's latest cookbook "Ottolenghi Comfort." The vegan dish is bursting with umami, thanks to miso paste, shiitakes and soy sauce. Add a poached egg or two on top if you'd like a protein boost. If you're looking for more filling and fast recipe inspiration or listed "cook more" among your 2025 resolutions, we're here to help. Join Aaron's weekly live cooking chat Wednesday at noon Eastern. Send your questions along now, then come back when the chat begins. Until then, I hope you have a restorative and delicious weekend. Happy cooking! | 
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