30 high-protein recipes that take 15 minutes or less, each with calories and macros already calculated. Built on everyday supermarket ingredients. Instant PDF download.
⏱️ Chicken and rice, again.
You know how to eat well. You know protein matters. What you don’t have is an hour after work — so it’s the same dry, beige plate for the fourth time this week, or it’s takeout and a quiet little feeling of having lost the round.
The fix isn’t more time. It’s recipes that were built for fifteen minutes from the start, instead of long recipes with the slow parts crossed out.
🍳 What’s inside
✅ 30 recipes, all under 15 minutes — breakfasts, lunches and dinners, enough variety to run a month without repeating yourself into the ground
✅ Macros already done — calories, protein, carbs and fat on every recipe. Cook it, log it, move on
✅ Fast formats that actually work — sheet-pan dinners, ten-minute bowls, skillet meals, pasta jars, loaded wraps, high-protein oats
✅ Ordinary ingredients — everything comes from a normal supermarket. No health food store, nothing ordered online, nothing you’ll use once and throw away
✅ The plate formula — the one-page structure behind every recipe, so you can build your own fast meals after you’ve cooked through the thirty
🥄 What changes
💫 The weeknight question is answered before you walk in the door
💫 Meals that hold — enough protein and fiber that you’re not hunting through cupboards at nine
💫 Hitting your numbers stops requiring arithmetic, because the arithmetic is on the page
💫 Eating well stops being something you do on good weeks only
💛 This is for you if
🤍 You want protein without the flavourless gym-food aesthetic
🤍 Your evenings are full and cooking has to fit in a gap, not a window
🤍 You track macros, or want to, without weighing and calculating every component
🚫 Skip this one if
🤍 You’re fully plant-based — most recipes here lean on chicken, fish, eggs and dairy
🤍 You cook for pleasure on long evenings and want a project, not a shortcut
📥 Instant digital download. Keep it on your phone, start with tomorrow’s lunch.
