Meal Types
Breakfast, lunch, dinner, snack, dessert, drinks. The five-shelf weeknight library, all chef-tested, all timed honestly.
Escolhas da semana
Whole30 Breakfast Hash
Sweet potato, sausage, peppers, eggs, a 25-minute Whole30 breakfast with 28g protein.
Cottage Cheese Ice Cream: Vanilla
Blended cottage cheese, honey, vanilla, a pinch of salt, frozen in a loaf pan. 22g protein per serving.
Egg White Frittata with Spinach and Goat Cheese
A soft frittata for the small-appetite morning. 28g protein, 220 kcal, 18 minutes start to plate. Mild texture, no fried smell.
Miso Salmon Soup: Soft, Hydrating, Low-Volume
A clear miso broth with poached salmon and silken tofu. 28g protein in a 250 kcal bowl. The soup I cook on a small-appetite night.
Chicken Caesar Wrap: 41g Protein, 20 Minutes
A high-protein chicken caesar wrap: 41g protein, 20 minutes, with a lighter Greek-yogurt caesar that survives a lunchbox without going soggy.
High-Protein Breakfast Burrito: 34g Protein, Freezer-Friendly
A freezer-friendly high-protein breakfast burrito, 34g per burrito, that reheats from frozen without a soggy tortilla. 45 minutes makes a batch of six.
Overnight Oats: 19g Protein, 5 Minutes the Night Before
Overnight oats done right: half a cup of rolled oats to two-thirds liquid, one tablespoon chia to thicken, 19g protein. 5 minutes at night, eat cold by 7am.