The High-Protein Plan
Exclusive protein-forward weeks — a named protein at the centre of every plate, estimated protein per serving printed on every recipe, grocery lists and prep hours included.
- Exclusive recipes, one per spread, with photo and honest timing
- A 7-day grid for every week in the book
- Grocery list per week, organised by aisle, derived from the recipes
- One-hour Sunday prep guide per week
- Estimated nutrition per serving on every recipe
- US Letter & A4, print at home
from $9
Educational information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition, pregnancy, or medication. Full disclaimer.
What the books are built on
- Every recipe is exclusive to the books — chicken, beef, fish, eggs, dairy and tofu rotate so nothing repeats
- Estimated protein per serving on every recipe, computed from the actual ingredients
- Meal-prep anchors are built into every week — one Sunday cook carries two lunches
- Each week: the 7-day grid, the derived grocery list and a one-hour prep guide
Pick your size
| 1 Week | 2 Weeks | 3 Weeks | The Full MonthBest value | |
|---|---|---|---|---|
| Weeks of eating | 1 | 2 | 3 | 4 |
| Exclusive recipes | 12 | 24 | 34 | 38 |
| Grocery lists & prep hours | 1 of each | 2 of each | 3 of each | 4 of each |
| Price | $9 one-time | $15 one-time | $19 one-time | $22 one-time |
| Get it | Get it | Get it | Get it |
Week one, exactly as you'd cook it
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Sunday | Smoked Salmon Kedgeree | Lemongrass Chicken Rice Bowls | Peruvian-Style Chicken Thighs |
| Prep note — Cook the peruvian-style chicken thighs double — it carries two weekday lunches. Prep the breakfasts. | |||
| Monday | Green Chile Chicken Breakfast Burritos | Peruvian-Style Chicken Thighsleftovers — already cooked | Chicken Piccata |
| Tuesday | Smoked Salmon Kedgeree | Chicken Piccataleftovers — already cooked | Za'atar Turkey Smash Burgers |
| Wednesday | Green Chile Chicken Breakfast Burritos | Sesame-Crusted Seared Tuna | Lemongrass Chicken Bowls |
| Thursday | Smoked Salmon Kedgeree | Lemongrass Chicken Bowlsleftovers — already cooked | Thai-Style Basil Turkey |
| Friday | Green Chile Chicken Breakfast Burritos | Peruvian-Style Chicken Thighsleftovers — already cooked | Gochujang-Glazed Flank Steak |
| Saturday | Smoked Salmon Kedgeree | Ginger-Caramel Pork Rice Bowls | Black Pepper Beef |
Every recipe carries its numbers
Estimates, computed — not lab analyses. How we calculate.
The full month's table of contents
- Smoked Salmon Kedgeree with Soft-Boiled Eggs
- Green Chile Chicken Breakfast Burritos
- Lemongrass Chicken Rice Bowls with Quick-Pickled Carrots
- Peruvian-Style Chicken Thighs with Green Sauce
- Chicken Piccata with Lemon and Capers
- Za'atar Turkey Smash Burgers with Sumac Onions
- Sesame-Crusted Seared Tuna with Ginger Slaw
- Lemongrass Chicken Bowls with Quick-Pickled Carrots
- Thai-Style Basil Turkey with a Crispy Fried Egg
- Gochujang-Glazed Flank Steak with Sesame Cucumbers
- Ginger-Caramel Pork Rice Bowls
- Black Pepper Beef with Blistered Green Beans
- Apple and Sage Turkey Breakfast Patties
- Ham, Gruyère and Leek Breakfast Strata
- Thai-Style Steak Salad with Lime, Herbs and Toasted Rice
- Weeknight Butter Chicken
- Broiled Miso-Glazed Cod with Charred Broccolini
- Harissa Shrimp and Crispy Chickpea Skillet with Lemon Yogurt
- Chili-Lime Shrimp Bowls with Mango and Black Beans
- Slow-Cooker Beef Barbacoa with Charred Edges
- Seared Tuna Steaks with Warm Puttanesca Sauce
- Turkish-Style Poached Eggs over Garlic Yogurt
- Za'atar Lamb Flatbreads with Whipped Feta
- Silky Lemon-Pepper Pasta with Whipped Cottage Cheese
- Turkish Poached Eggs over Garlic Yogurt
- Seared Duck Breast Salad with Orange, Fennel and Hazelnuts
- Slow-Cooker Coconut-Lime Fish Stew
- Chopped Salmon Burgers with Lemon-Dill Yogurt Slaw
- Vietnamese-Style Caramel Shrimp with Blistered Green Beans
- Charred Tofu Tikka Masala with Cashew Cream
- Brown-Butter Trout Amandine with Asparagus
- Seared Pork Tenderloin with Smoky Almond Romesco
- Spanish Chickpea and Chorizo Stew with Spinach
- Pork Medallions in Mushroom-Mustard Pan Sauce
- French Lentil and Chicken Sausage Stew with Dijon
- Harissa Tempeh and Chickpea Tray Bake with Lemon Tahini
- Mapo-Style Tofu with Mushrooms and Chili Crisp
- Smoky Tempeh Caesar with Kale and Torn Croutons
Questions, answered plainly
Are these the free recipes from this site?
No. Every recipe in the paid books is exclusive — developed for the books and not published on this site or anywhere else. The 78 recipes on the site stay free; the books are a different, paid collection.
Which size should I buy?
The 1-week book is the taste. The full month is the system — four weeks before anything repeats, and the most food for your money. Every price is a one-time purchase (no subscription), and every bigger book genuinely contains the smaller ones — week one is week one in all four sizes.
Where do the nutrition numbers come from?
They are computed from each recipe’s actual ingredient list using standard reference values, and they are labeled estimates — we publish no number we did not calculate. They are not lab analyses.
Is this personalised to me? Is it suitable for my health situation?
No and we cannot know — it is a well-built, fixed plan, which is what makes it affordable and immediate. Whether a way of eating suits your body is a conversation for a professional who knows you. See the disclaimer.
What if it’s not for me?
The 30-day refund applies to every size, no justification asked.
Or take all five months
Educational information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition, pregnancy, or medication. Full disclaimer.