Make Prepping Your Protein Easy With These 3 Simple Spice Rubs – Articles

It’s officially grilling season, and it’s also one of our favorite times of the year. Grilling is fast and easy, and it can be ideal for meal-prepping high-protein foods. It’s also a technique we encourage our nutrition clients to practice. Because when you’re spending time outdoors and enjoying some extra vitamin D, it makes Sunday meal prep a little easier, and even a little more enjoyable.

And one of the most common requests our nutrition coaches get this time of year are ideas on how to flavor up protein without using the store-bought marinades or rubs (often loaded with sugar, MSG and other artificial ingredients). 

What’s nice about the 3 rubs below is that they’re made from spices and ingredients you probably already have in your cabinet. And they taste amazing. You can rotate them when you’re batch-prepping meals for your week ahead, or choose your favorite if you are simply making a one-time meal for the family.  

And if you want to make your grilling a little healthier, add foods that are rich in vitamin C, like red peppers, kale, broccoli, orange and pineapple. Not only will it help to enhance the iron in the meat, but it will protect you from carcinogens. You can even use the juice of a lemon or orange to tenderize the meat.

Happy grilling!




Indian Curry

  • 2 Tbsp. cumin
  • 2 Tbsp. curry powder
  • 2 Tbsp. garam masala
  • 1 Tbsp. coriander
  • 1 tsp. sea salt



  • 4 tsp. onion powder
  • 4 tsp. garlic powder
  • 2 Tbsp. oregano
  • 4 tsp. basil
  • 2 tsp. dill
  • 1 tsp. salt



  •  2 Tbsp. lemon pepper
  • ½ tsp. salt
  • 2 tsp. basil
  • 2 tsp. oregano
  • 1 tsp. ground thyme



  1. Combine all ingredients in a shallow bowl. 
  2. Press dry-rub mixture into meat, chicken or fish.
  3. Cook on grill or grill pan until desired doneness. 


Note: Each recipe will season 1 pound of meat, chicken or fish.


In health, Anika Christ – Director – Digital Programming & Events – Life Time Weight Loss 


This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.