Everyday cooking
High Protein Made Easy
Hit your protein number every single day without eating the same chicken and rice.
- 38 recipes with real USDA macros printed big on every page
- 30g+ of protein in every dinner
- 12 twenty-minute dinners, 8 meal prep batches, 10 breakfasts with 30g and 8 protein powder treats
- A calculator that turns your weight and goal into one daily protein number
- A weekly tracker with a progress ring you fill in two taps
$12
Instant download: PDF recipe book, one HTML dashboard and printables in US Letter and A4. Not what you hoped for? Email us within 30 days for a refund, per our Terms.
You train three times a week. You know protein matters. And you still end the day short of your target, wondering how everyone else gets there without living on chicken and rice.
The gap is rarely effort. It is planning. Most protein advice hands you a target and leaves the cooking to you. This book does the opposite. It starts from the number and works back to dinner.
You get 38 recipes with the macros already solved and printed big on every page. Every dinner has 30g+ of protein. There are twelve 20-minute dinners for weeknights, eight meal prep batches for Sunday, ten breakfasts with 30g of protein, and eight treats built on protein powder for when you want something sweet.
How it works
- Get your number. Open the dashboard and enter your weight and your goal. The calculator gives you one daily protein target.
- Cook toward it. Pick recipes from the book. The macros are right there on the page, so there is no math at the counter.
- Fill the ring. After you eat, tap twice and the weekly progress ring fills. That is the whole tracking system.
Every macro in the book comes from USDA FoodData Central. Nothing is guessed.
What this is not
It is not a food logging app. If you want to weigh and enter every bite, this is not that, and that is on purpose. The tracker is built for people who quit apps because logging felt like a second job.
It is not a diet plan or a medical program. It is a recipe book, a protein calculator and a tracker.
It is not a 20-page lecture on why protein matters. You already know that. You get recipes, a number and a ring, ready at your next meal.
What is inside
45-page recipe book
38 recipes with macros calculated from USDA FoodData Central, not estimated.
Protein tracker dashboard
An offline HTML file with the protein calculator and a weekly tracker with a progress ring.
Meal Prep Planner
A printable planner in US Letter and A4.
Protein per 100g cheat sheet
50 foods on one printable page, in US Letter and A4.
Perfect for
- Women who train 3 times a week and never quite hit their protein target
- Anyone who quit macro tracking apps because logging every meal is a job
- Meal preppers who want the numbers already solved
Questions
Where do the macros come from?
Every macro is calculated from USDA FoodData Central, not estimated. They are printed big on every recipe page.
Do I have to log every meal in an app?
No. The dashboard has a weekly tracker with a progress ring that you fill in with two taps. There is no food logging.
What does the calculator do?
It turns your weight and your goal into one daily protein number, and the ring shows how close you are.
Does the dashboard work offline?
Yes. It is an offline dashboard, so it works without an internet connection.
Can I print the planner and the cheat sheet?
Yes. The Meal Prep Planner and the Protein per 100g cheat sheet are printable PDFs in both US Letter and A4.
Know your number. Cook toward it.
Get your daily protein target, pick a dinner that covers it and fill the ring in two taps.