New ebook · Instant PDF download
Food that works twice.
66 high-protein meal prep recipes that fit the plan and taste good enough to make again.
Personal recipes, not professional nutrition advice. Macros are estimates.
The standard
Food has to work twice.
It has to support the plan: protein, portions, and calories you can actually track. And it has to taste good enough that you want to make it again. If a recipe doesn’t pass both tests, it isn’t in the book.
Built for prep day
Batch recipes that hold up for days, with a prep-morning system for cooking the week’s dinners and lunches in one go.
Numbers on every page
Calories, protein, carbs, fiber, fat, and grams of protein per 100 calories, plus how to log it in your calorie tracker.
Real food, measured
Lean beef and turkey, chicken, shrimp, jasmine rice, and protein pasta, with cups and weights side by side.
What’s inside
Ten chapters, 66 recipes.
Look inside
Every recipe, one clear layout.
Questions
Good to know.
What format is it?
An 86-page PDF you can read on your phone, tablet, or computer, or print. You get the download right after checkout.
Are these low carb?
They’re protein first with measured carbs, not zero carbs. Most meals land at 40 to 60 grams of protein, and the carbs come from things like jasmine rice, potatoes, and tortillas, portioned and counted.
Do I need a specific calorie tracker?
No. Every recipe explains how to enter it in whatever tracker you use.
Are the recipes on the website included?
Yes. The book includes the recipes from the meals page, plus recipes that aren’t on the site.
Is this medical or nutrition advice?
No. These are personal recipes from my own routine. Macros are estimates and change with brands and portions. Talk to your doctor before changing your diet.
Cook once. Eat well all week.
66 high-protein recipes, instant PDF download.