The 1000 Hours Outside Podcast (Ep. 1KHO 731)

Protein Changes Everything | Rachael DeVaux, The High-Protein Plate

Date: March 7, 2026
Host: Ginny Yurich
Guest: Rachael DeVaux, Registered Dietitian, Personal Trainer, NYT Bestselling Author

Episode Overview

In this lively and practical conversation, Ginny Yurich sits down with Rachael DeVaux—registered dietitian, personal trainer, and the mind behind the new cookbook The High-Protein Plate—to discuss the transformative power of prioritizing protein in everyday meals. They explore how a protein-focused approach can combat cravings, boost energy, and simplify mealtime decision-making for busy families. Rachael offers a behind-the-scenes look at her cookbook creation process, debunks myths around fats and processed foods, and shares practical, family-friendly recipes and strategies to help listeners eat well without overcomplicating nutrition.

Key Discussion Points & Insights

Rachael’s Background and Approach to Health (00:46–03:01)

• Rachael’s Story: Active childhood in sports led to appreciating how nutrition impacts performance. Became a Registered Dietitian (2015), then a certified personal trainer.
• Quote:
  "I wanted to combine my two passions... building up my social media... going through COVID and doing live workouts was a huge pivotal point." (B, 01:18)
• Developed a holistic approach to health, focusing on approachable, sustainable changes.

The High-Protein Plate: Philosophy & Format (03:36–05:42)

• Rachael focuses on simplifying nutrition, particularly for busy parents.
• Recipes cover all meals (incl. desserts), include protein content per serving, and are structured for simplicity:
  "I really just want to make healthy eating enjoyable and not feel like a chore... I just want to give people recipes that are really going to just make them feel good, feel energized throughout the day, you know, stay focused..." (B, 04:16)
• Two big pillars: Prioritizing protein and reducing added sugar.

The Role and Power of Protein (05:42–08:23)

• Protein is key for satiety, hormone regulation, muscle preservation, metabolism, and more.
• Notably:
  "By the time we get to our 80s, we've lost 50% of our muscle mass." (A, 06:05)
• High-protein diets curb cravings and stabilize energy.
  "When people start eating more protein, everything changes. They have more energy, fewer cravings, better workouts, and their meals satisfy them..." (A quoting B, 07:30)

The “Triple Challenge” of Eating (08:23–09:39)

• Rachael identifies three key goals for every meal:
  1. Healthy
  2. Tastes good
  3. Does something beneficial for the body
• Meeting all three is key to lasting success; protein-centered plates make it more attainable.

Recipe Creation, Testing, and Accessibility (10:47–12:14)

• Rachael rigorously tests every recipe for reliability and family appeal:
  "I started writing this cookbook when I was eight months pregnant and then tested a majority of those recipes when I was three to five months postpartum..." (B, 11:01)
• Categories are designed for ease: 30-minute mains, slow cooker, one-pan, sides, soups, snacks, and desserts with storage/reheating tips.

Full-Fat Dairy and Ingredient Awareness (16:46–19:09)

• Advocates for full-fat dairy: "You're getting more vitamins and minerals... it's also going to keep you fuller for longer." (B, 16:46)
• Warns about the hidden sugars in low-fat and processed options: "Most companies... these ultra-processed packaged items we see that kids are consuming every day, they do have so much sugar in them..." (B, 17:45)
• Emphasizes reading ingredient lists over nutrition panels.

Breakfasts and Front-Loading Protein (19:24–26:01)

• Recipe highlights:
  • Honey Blackberry Overnight Oats: 35g protein per jar, 10-minute prep, customizable (20:12–21:16)
  • Everything Bagel Egg Wraps: 15 minutes, creative use of seasonings (21:38–23:04)
  • Coconut Mango Chia Pudding: Nutritious, easy, storeable (23:47–25:15)
• Introduces hemp seeds as a protein and omega-3 boost.
• Strategy: Eat protein-rich breakfasts for blood sugar, satiety, and reduced cravings.

Smoothies: Hidden Sugars Versus Homemade (26:01–29:26)

• Store-bought smoothies often extremely high in sugar—even 1/4 cup per serving.
• Homemade recipes ensure protein and minimize sugar.
  • Strawberry Shortcake, Salted PB Cup, Passion Berry, and Espresso Protein Smoothies: All high-protein, simple, and customizable.

Everyday Mains & Family-Friendly Variations (33:55–36:54)

• Recipes are meant to be versatile and crowd-pleasing.
  • Greek-Style Smash Burgers: Quick, modifiable, high-protein meal (33:55–35:30)
  • Weeknight Hero Ginger Garlic Turkey Skillet: Rachael’s go-to, 20 minutes, customizable bases and toppings (36:03–37:19)

Slow Cooker and One-Pan Options (37:44–42:10)

• Slow cooker recipes also feature Dutch oven adaptations.
  • Cuban Picadillo: Flavorful, adaptable, family-friendly (38:12–39:02)
  • Buffalo Chicken Tacos: Great for make-ahead and crowd-pleasing, easily repurposed (39:16–40:17)
• One-pan meals and sides optimize for fewer dishes and easier cleanup.
  • Sloppy Joe Bowls: Modern update on a classic, less mess, no processed ingredients (41:09–42:10)

Sides, Salads, and Boosts (43:24–45:14)

• Next Level Mac & Cheese: Enhanced with cottage cheese and pumpkin puree for nutrition and color (42:34–43:24)
• The Rachel Salad: Inspired by viral Jennifer Aniston recipe; includes rotisserie chicken, chickpeas, dates, and hemp seeds (43:42–44:36)
• Bone Broth: Used in mashed potatoes and soups for extra protein and gut health benefits (44:43–45:14)

Soups, Snacks, and Desserts (46:30–49:20)

• Wide range of family-friendly options:
  • Creamy Tuscan Chicken Soup: Freezes well, comforting (46:30–46:58)
  • Crispy Ranch Air Fryer Chickpeas: High-fiber, nutritious snack (47:30–48:13)
  • Magic Shell Yogurt Bowl: Simple, satisfying treat for dessert or snack (49:20–49:47)
  • Healthier Muddy Buddies: A fun, lighter twist on a nostalgic treat (49:47–50:13)

What Makes this Book Unique (50:41–51:44)

• The High-Protein Plate intentionally centers protein in every recipe, making it automatic to eat high-protein meals.
• "If you start cooking from this book... you're going to be naturally eating a high protein diet... you can trust these recipes are nutrient dense. They're made by a dietitian..." (B, 50:41)

Rachael’s Favorite Outdoor Memory (52:27–52:36)

• Camping every year with her dad in Eastern Washington—a foundational hands-on experience in childhood.

Notable Quotes & Moments

• On food philosophy:
  "When people start eating more protein, everything changes. They have more energy, fewer cravings, better workouts..." (A quoting B, 07:30)
• On recipe quality:
  "I want people to feel confident that when they make these recipes, they're going to turn out amazing." (B, 11:01)
• On simplifying protein intake:
  "Front loading your protein is very important... it's going to help stabilize your blood sugar." (B, 25:15)
• On ingredient awareness:
  "If you're just more aware of the actual foods you're consuming... oftentimes you will be blown away by how much added sugar is in the foods that you're eating." (B, 17:45)
• On meal adaptability:
  "These are versatile. They're meant to go with your lifestyle... you can kind of choose based on your preferences." (B, 34:02)

Key Timestamps for Segments

• Intro & Rachael’s background: 00:46–03:01
• Philosophy behind the cookbook: 03:36–05:42
• Role of protein & benefits: 05:42–08:23
• Triple challenge & practical eating: 08:23–09:39
• Recipe testing & accessibility: 10:47–12:14
• Ingredient awareness & dairy: 16:46–19:09
• Breakfast strategies: 19:24–26:01
• Smoothie discussion: 26:01–29:26
• Everyday mains & family meals: 33:55–36:54
• Slow cooker & one-pan meals: 37:44–42:10
• Sides, salads, and bone broth tips: 43:24–45:14
• Soup, snacks, desserts: 46:30–49:20
• Cookbook distinctiveness: 50:41–51:44
• Favorite outdoor memory: 52:27–52:36

Episode Takeaways

• Centering protein in every meal leads to better satiety, fewer cravings, and more energy—without counting macros or overcomplicating nutrition.
• Recipes are family-friendly, flexible, and rigorously tested for reliability and taste.
• Ingredient awareness—especially around fats and added sugars—is key to lasting health.
• Small, simple changes (like full-fat dairy, hemp seeds, and front-loading protein) can have significant impacts.
• The High-Protein Plate is designed as a practical, one-stop resource to support busy families striving for better nutrition and vibrant real-world living.