9 real meals + a treat, with the macros already done for you. Every recipe takes 3–30 minutes and uses normal supermarket ingredients.
Protein keeps you full for 3–4 hours, protects your muscle (which matters more than ever after 35), and makes fat loss feel automatic instead of like a fight. The target the book teaches: 30–40g of protein per meal, roughly 100–130g per day.
Here are 3 days to feel the difference. Every macro is already counted — you don't log a thing. When you're ready for all 100 recipes plus the 28-day done-for-you plan, the full bundle is waiting →
Ingredients: 1 cup plain full-fat Greek yogurt · 1 tbsp honey · ¼ cup low-sugar granola · ½ cup mixed berries · 1 tbsp chia seeds · 1 tbsp hemp seeds
Method: Spoon yogurt into bowl. Drizzle honey. Top with granola, berries, chia and hemp seeds. Eat immediately.
Ingredients: 120g grilled chicken (sliced) · 2 cups Romaine (chopped) · ½ cup cherry tomatoes · ½ cucumber · ¼ cup Kalamata olives · 3 tbsp crumbled feta · Greek dressing (2 tbsp olive oil, lemon, oregano)
Method: Layer greens, veg, olives. Top with sliced chicken and feta. Drizzle dressing. Toss and serve.
Ingredients: 2 chicken breasts · 2 cups broccoli florets · 1 cup cherry tomatoes · 1 courgette (sliced) · 2 tbsp olive oil · 2 cloves garlic (minced) · juice of 1 lemon · Italian seasoning · salt, pepper
Method: Toss everything with oil, garlic, lemon, seasoning. Spread on a parchment-lined sheet pan. Roast at 400°F (200°C) for 22 min.
Ingredients: ½ cup rolled oats · ¾ cup plain Greek yogurt · ½ cup unsweetened almond milk · 1 scoop chocolate protein powder · 1 tbsp natural peanut butter · 1 tsp cocoa · 1 tsp honey
Method: Combine all in a jar. Stir well. Seal and refrigerate overnight. Eat cold or heat 90 sec in the microwave.
Ingredients: 120g lean ground turkey · ½ cup cooked quinoa · ½ cup cherry tomatoes (halved) · ½ cucumber (diced) · 2 tbsp Greek yogurt (as dressing) · lemon juice · garlic powder
Method: Brown turkey with garlic powder, 8 min. Build the bowl: quinoa base, turkey, tomatoes, cucumber. Dress with lemon-yogurt.
Ingredients: 300g chicken breast (sliced) · 2 tbsp soy sauce · 1 tbsp honey · 1 tsp sesame oil · 1 tsp cornstarch · 1 cup cooked brown rice · 1 cup broccoli (steamed) · sesame seeds · spring onions
Method: Mix soy, honey, sesame oil, cornstarch. Cook chicken in a pan 6 min. Add sauce, coat and glaze 2 min. Serve over rice with broccoli.
Ingredients: 1 banana · 1 cup plain Greek yogurt · 1 scoop vanilla protein powder · 1 tbsp natural peanut butter · ½ cup unsweetened almond milk · 4 ice cubes
Method: Add all to a blender. Blend 45 seconds until smooth. Drink immediately.
Ingredients: 1 can tuna in water (drained) · 1 can white beans (drained, rinsed) · 2 stalks celery (diced) · ¼ red onion (finely diced) · 1 tbsp Dijon mustard · 1 tbsp olive oil · lemon juice · salt, pepper
Method: Combine all in a bowl. Toss well to coat. Serve over greens or with whole grain crackers. Keeps 4 days refrigerated.
Ingredients: 300g chicken breast (cubed) · 1 can crushed tomatoes · 1 cup light coconut milk · 1 onion · 3 garlic cloves · 1 tbsp ginger · 2 tbsp tikka masala paste · 1 tbsp olive oil · 1 cup cooked brown rice
Method: Sauté onion, garlic, ginger and paste 3 min. Add chicken, cook 5 min. Add tomatoes and coconut milk, simmer 15 min. Serve over rice.
Ingredients: 3 tbsp oat flour · 1 scoop chocolate protein powder · 1 large egg · 1 tbsp unsweetened cocoa · 2 tbsp plain Greek yogurt · 2 tbsp unsweetened almond milk · 1 tbsp maple syrup · ½ tsp baking powder
Method: Mix all ingredients in a large mug. Microwave 60–90 seconds until just set in the centre. Let stand 1 min before eating.
Breakfast to dessert, plus the 28-day done-for-you plan, the 60-minute Sunday prep system, and the 40-food macro cheat sheet. Everything macro-counted — you never log a thing.