67 high-protein recipes with full macros, a 4-week meal plan, four weekly grocery lists and a printable PDF plus an interactive edition. Instant download.
🗓️ Four weeks of meals, already decided.
Not a pile of recipes to sort through — an actual month. Twenty-eight days of breakfast, lunch, dinner and a snack, each week built around a theme, each with its own grocery list organized by aisle.
You open it on Sunday, shop once, and stop answering the dinner question for the rest of the week.
📖 What’s inside
67 recipes, every one with step-by-step instructions, exact measurements and full macros — calories, protein, carbs, fat and fiber per serving.
☀️ Chapter 1 — Mornings · 12 high-protein breakfasts: pancakes, smoothie bowls, egg muffins, overnight oats
🥗 Chapter 2 — Bowls & Salads · 12 lunches that hold: grain bowls, poke bowls, crunch salads
🍲 Chapter 3 — 30-Minute Dinners · 15 weeknight meals: sheet pan, one-pot, stir-fries, pasta
🔥 Chapter 4 — Grill & Gather · 10 cookout recipes: skewers, fish tacos, burgers, kebabs
🍫 Chapter 5 — Snacks · 10 made-from-scratch treats: energy bites, protein bark, cookie dough bites, nice cream
🫙 Chapter 6 — Sauces & Dressings · 8 staples worth making once a week: hot honey, chimichurri, miso dressing
🗂️ And the parts that make it a system
✅ The 4-week plan — 28 days mapped out across four themed weeks: Mediterranean, Asian-Inspired, American Comfort, Summer Fresh
✅ Four grocery lists — sorted by store section, with checkboxes and cheaper swaps noted. Built to run a week on roughly $55–75
✅ Reference pages — a protein cheat sheet, a whole-foods guide, meal prep basics and kitchen conversions
📝 On every single recipe
✔️ Exact ingredient amounts, no guessing
✔️ Calories, protein, carbs, fat and fiber per serving
✔️ Cooking time and cost per serving
✔️ Tags: gluten-free, dairy-free, high protein, air fryer, meal prep, high fiber
✔️ A pro tip for getting it right the first time
✔️ “Swap it” — alternatives for allergies, preferences and whatever’s missing from the fridge
👩 This is for you if
🤍 You want 18–42g of protein per serving without eating anything that tastes like diet food
🤍 You’re done planning and would rather be told what to cook
🤍 Dinner has to land in 30 minutes on a weeknight
🤍 You cook on a real grocery budget and want the numbers up front
📥 You’ll receive two files
Printable PDF — 76 pages, full colour, laid out to print and put in a binder
Interactive edition (HTML) — opens in your phone browser, no app needed, with recipe filters, a serving-size calculator and favourites that save in the browser you’re using
Instant digital download. No shipping, no waiting. Start with tonight.
