Your New Year Protein Pairing Guide
As we move into a fresh year, most of us are reaching for meals that feel lighter, cleaner, and more intentional. But here’s the truth: eating well is only sustainable if your food actually tastes good. That’s where this guide comes in.
This Protein Pairing Guide was created to help you build simple, satisfying meals that line up with your New Year intentions without sacrificing flavor. Whether you are batch cooking on Sunday or throwing dinner together after a long day, these pairings give you an easy way to season your favorite proteins so every plate feels intentional, nourishing, and actually exciting to eat.
How To Use This Guide
Think of this as a plug and play system for weeknight dinners and meal prep:
- Choose your protein
Tofu, salmon, chicken thighs, pork tenderloin, steak, chickpeas, or a mix. - Grab the matching seasoning
Pick one blend from the suggested list or mix and match two if you like to experiment. - Season generously
Use about 1 tablespoon of seasoning per pound of protein. Add olive oil, lemon juice, or a splash of broth if you want a quick marinade. - Cook your way
Bake, roast, grill, air fry, or sauté. Pair with vegetables, grains, and fresh herbs for a balanced, goal-friendly plate.
Seafood
Seafood is naturally lean and quick cooking, which makes it perfect for “healthy reset” weeks. These blends bring brightness and balance to salmon, shrimp, cod, and more.
Key West Seafood Rub & Seasoning
Citrus forward with savory herbs.
- Coat salmon fillets or shrimp with a light layer of olive oil and Key West Seafood Rub, then roast or grill until just cooked through.
- Sprinkle over cod or halibut before baking with lemon slices for a simple sheet pan dinner.
- Use on shrimp skewers with bell peppers and onions for an easy grill or air fryer meal.
A sunny, classic seafood staple.
- Stir into melted butter or ghee and brush over baked salmon or scallops.
- Add to a citrus and olive oil marinade for shrimp tacos.
- Sprinkle on roasted asparagus, broccoli, or green beans to tie your sides to your main.
Refined, aromatic, and mineral rich.
- Finish seared salmon or tuna steaks with a pinch of this salt for a clean, restaurant quality flavor.
- Toss shrimp in a little avocado oil and Orange Ginger Garlic Salt, then stir fry with snap peas and carrots.
- Mix into a yogurt or mayo based sauce and serve as a drizzle over any baked fish.
Chicken
Chicken is a meal prep workhorse. With the right seasoning, it can carry you through busy weeks without feeling repetitive.
Italian inspired and comforting.
- Rub onto chicken breasts or thighs, drizzle with olive oil, and roast on a sheet pan with tomatoes and onions.
- Stir into olive oil and lemon juice for a quick marinade that works for grilling or baking.
- Add to shredded rotisserie style chicken and toss with cooked white beans and spinach for a cozy skillet dinner.
Bright, clean, and versatile.
- Sprinkle over chicken tenders before air frying for a lighter take on “fried” chicken.
- Season a whole chicken or bone in pieces, then roast with potato wedges and fresh lemon slices.
- Use as a finishing salt on grilled chicken that you slice over salads and grain bowls all week.
Flavor packed and perfect for marinades.
- Whisk with olive oil and a splash of vinegar to create a robust marinade for chicken thighs.
- Use on chicken skewers with peppers and onions for the grill.
- Stir a little into tomato sauce and bake chicken in the sauce for an easy “baked chicken cacciatore” style dinner.
Pork
Pork shoulders, chops, tenderloins, and even simple pork loins become weeknight worthy with the right blend of sweet, smoky, and bright flavors.
Sweet Honey Heat Rub & Seasoning
Smoky sweet, with just the right kick.
- Rub generously over pork tenderloin and roast until juicy for a beautiful main dish.
- Sprinkle on pork chops before searing or grilling for a caramelized crust.
- Add to ground pork for flavorful lettuce wraps or meatballs.
Rich, deep, and perfect for roasting.
- Use as a finishing salt on sliced pork roast or pulled pork to amplify smoky notes.
- Sprinkle on roasted sweet potatoes or Brussels sprouts to match your pork main.
- Mix into a dry rub with pepper and garlic powder for slow cooked pork shoulder.
Citrusy, fresh, and vibrant.
- Combine with lime juice and olive oil to marinate pork chops or sliced pork loin.
- Season pork for tacos or burrito bowls and top with fresh pineapple salsa.
- Add to a pan of sautéed onions and peppers and toss with sliced cooked pork for quick fajitas.
Beef
From steak nights to high protein meal prep, beef pairs beautifully with bold, confident seasoning.
The ultimate classic.
- Rub onto steaks, burgers, or tri tip before grilling or searing in a cast iron skillet.
- Sprinkle over portobello mushrooms for a steakhouse style vegetarian side.
- Use roasted potatoes or cauliflower to echo those steakhouse flavors.
Perfectly balanced and everyday friendly.
- Season ground beef for patties, meatballs, or meatloaf.
- Use on steak strips for stir fries and grain bowls.
- Add to slow cooked roasts for rich, savory depth with very little effort.
Midnight Diamonds Hawaiian Sea Salt
Bold finish, big flavor.
- Finish grilled steak or sliced roast with a pinch of Midnight Diamonds for crunch and a pop of minerality.
- Sprinkle over seared burgers just before serving to elevate a simple meal.
- Use on roasted vegetables or baked potatoes served alongside your protein.
Vegan Protein
Vegan and vegetarian plates can be some of the most flavorful on the table when you season them well. These blends are all-stars for tofu, tempeh, chickpeas, lentils, and hearty veggie bowls.
Garlicky Wild Mushroom Rub & Seasoning
Rich, savory, and full of umami.
- Toss cubed tofu or tempeh with olive oil and Garlicky Wild Mushroom Rub, then roast until golden and crisp around the edges.
- Sprinkle over sautéed mushrooms and onions, then spoon onto brown rice or quinoa for a cozy, protein packed bowl.
- Stir into a pot of lentils or white beans to add depth without relying on heavy cream or cheese.
Herbes de Provence with Sea Salt
Floral, earthy, and elegant.
- Use as a finishing salt for crispy chickpeas or roasted cauliflower steaks.
- Whisk into a simple vinaigrette with olive oil and lemon juice, then pour over white beans, cherry tomatoes, and arugula.
- Sprinkle onto baked tofu and serve over greens with olives and roasted peppers for a French inspired power bowl.
Bright, herby, and energizing.
- Rub onto tofu slices before pan searing, then serve with cucumber, tomato, and hummus in a warm pita.
- Season a tray of chickpeas, zucchini, and bell peppers, then roast and pile over farro with a drizzle of tahini.
- Add to a pot of simmering tomato sauce and toss with cooked lentils for a hearty plant based “ragu.”
Bringing It All Together
When you stock your pantry with a few strategic blends, clean eating becomes less about restriction and more about creativity:
- Rotate your proteins through the week so meals stay interesting.
- Mix and match seasonings to discover new favorites.
- Build your plate with plenty of vegetables and whole grains, then let the seasoning do the heavy lifting on flavor.
Hitting your New Year goals does not mean skipping the seasoning or the joy of a really good meal.
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