35 high-protein meals under 15 minutes and 30 alcohol-free drinks, with a built-in protein calculator, grocery list builder and a 4-week plan. Interactive guide plus a printable PDF.
☀️ Two moments run the whole day.
The first is around 3 PM, when the morning’s coffee has worn off and lunch turns out not to have been enough. The second is around 7, when the day finally stops and you want something in your hand that marks the line between work and evening.
Day & Night is built around exactly those two moments — and nothing else.
🍳 The daytime half
35 meals, every one of them on the table in under 15 minutes. Breakfasts, lunches, dinners, snacks and no-cook grab-and-go options for the days that get away from you.
Each recipe lists its protein in grams, so you always know where you stand without logging anything. No Sunday lost to batch cooking, no separate meal for you while everyone else eats something different.
🌙 The evening half
30 alcohol-free drinks, grouped into six themes: ⚡ Energy · 🌙 Calm · 🌿 Gut-Friendly · ✨ Glow · 🛡️ Immunity · 🫧 Light.
Each one is built around a single working ingredient — an adaptogen, a probiotic, an electrolyte blend — and designed to feel like an actual drink, not a glass of flavoured water. If you’re doing a dry month, cutting back, or just want something nicer than seltzer at the end of the day, this is the half of the book you’ll use most.
🧰 What you get
✅ 35 fifteen-minute meals — protein listed in grams on every recipe
✅ 30 functional mocktails — sorted by theme, so you can pick by mood instead of scrolling
✅ A protein calculator — enter your weight and goal, get a daily target broken down per meal
✅ The 4-week plan — one change at a time: hit your number, swap the evening glass, batch and build, then make it yours
✅ The Sunday workflow — a repeatable hour that sets up the week
✅ Filters and search — sort meals by protein (25g+ / 35g+), by type, or by what’s in the fridge right now
✅ Grocery list builder — tap a recipe, its ingredients go to your list, tick them off in the aisle
✅ The energy journal — log your protein, your drink and a 1–5 energy rating, and watch your own pattern appear over a few weeks
📲 How it’s delivered
Two files, both yours the moment you check out:
The interactive guide (HTML) — opens straight in your phone or laptop browser, no app and no account. The calculator, filters, list builder and journal all live here, and your entries save in the browser you’re using.
A print-ready PDF — the full guide in a clean printable layout, for the fridge, a binder, or anyone who’d rather hold paper.
📥 Open it, set your protein number, pick a 15-minute meal for tonight and pour something good at seven. That’s day one.
Educational wellness guide. Not medical or nutritional advice. If you’re managing a health condition, taking medication, or thinking about changing your drinking, talk to your doctor
