Season the protein. Pat dry and sprinkle with salt, pepper, and a simple blend like smoked paprika and garlic powder. For tofu, press out excess water first. Aim for even coverage, but keep it light.

Make a 2-minute sauce. In a small bowl, whisk 1/2 cup Greek yogurt, 1 tablespoon olive oil, 1 teaspoon Dijon, 1 teaspoon honey, 1 grated garlic clove, and the juice of half a lemon. Season with salt and pepper. Thin with water to a drizzle if needed. Stir in chopped herbs for extra freshness.

Prep the veggie side. Halve cherry tomatoes, slice cucumbers, shave corn off the cob, and toss with thinly sliced red onion. Add a handful of chopped herbs. Dress with olive oil, lemon, salt, and pepper. Keep it crisp, not soggy.

Cook the protein fast. Grill: Medium-high heat. Chicken thighs: 5–7 minutes per side. Salmon: 3–4 minutes per side. Shrimp: 1–2 minutes per side. Pork tenderloin: 12–15 minutes total, turning.

Stovetop: Use a hot skillet with a slick of oil. Sear until browned and cooked through, flipping once.

Tofu: Pan-sear 3–4 minutes per side until golden; finish with a squeeze of lemon.

Optional quick grain. While the protein cooks, make couscous or quinoa. Couscous takes 5 minutes with hot water or broth. Fluff with a fork and a splash of olive oil.

Assemble. Slice the protein. Layer grains or greens on a platter, pile on the veggie salad, add the protein, and drizzle with the sauce. Finish with nuts or seeds and crumble of feta for texture.

Taste and adjust. Add a final pinch of salt, a grind of pepper, and a squeeze of citrus. Brightness is key.