Food you’re allowed,
with numbers that add up
Every recipe here comes from one of our cookbooks, and every figure under it — protein, net carbs, sodium — is the one printed in that book, worked out from the ingredient list. How we count.
Recipe of the day
Whipped Cottage Cheese with Charred Peppers
20 min · 15 g protein · 10 g net carbs
Cooking to a number?
A doctor gave you a limit and you remember it. Start there, not from «what shall I make».
Or just pick a meal
Breakfast, lunch, dinner, something small, something sweet.
This week, planned
Seven days of meals and one shopping list — by aisle, so you walk the shop once, or by recipe, so you see what belongs to what. Set a limit and the whole week respects it.
Open this week →Grouped by the limit they fit
Not ten recipes with chicken. Dinners under twenty grams of net carbs. Lunches under four hundred milligrams of sodium. Built from the library itself, so the count is real.
See the collections →
Dinners under 20 g net carbs
6 recipesDinners under 500 mg of sodium
27 recipesHigh-protein dinners with 30 g or more
19 recipes
High-protein, low-carb dinners
5 recipes
High-protein breakfasts with 25 g or more
13 recipes
Lunches under 400 mg of sodium
29 recipesLatest recipes
112 recipes on the site, every one of them out of a book we published.
Baked Cottage Cheese Berry Pudding
38 g net carbs · 160 mg sodium
under 300 mg sodium
Baked Orange Quinoa with Yogurt & Almonds
65 g net carbs · 50 mg sodium
under 300 mg sodium8 g+ fibre
Baked Protein Oats with Blueberries
67 g net carbs · 205 mg sodium
under 300 mg sodium8 g+ fibre
Balsamic Steak & Blistered Broccoli
16 g net carbs · 170 mg sodium
30 g+ proteinunder 20 g net carbsunder 300 mg sodium
Banana, Oat & Dark Chocolate Bars
71 g net carbs · 10 mg sodium
under 300 mg sodium8 g+ fibre
Beef & Chickpeas in Tomato-Fennel Sauce
55 g net carbs · 285 mg sodium
30 g+ proteinunder 300 mg sodium8 g+ fibre
Beef Moussaka Stacks
15 g net carbs · 170 mg sodium
30 g+ proteinunder 20 g net carbsunder 300 mg sodium
Birria-Style Beef Tacos with Dipping Broth
34 g net carbs · 230 mg sodium
30 g+ proteinunder 300 mg sodium
Written by people who signed their names to it
Not one blog, one voice. 6 authors, 13 books, and every recipe on this site carries the name of whoever wrote the book it came from — right there on the page, next to the numbers.
The books they come from
13 cookbooks. Every recipe on this site is printed in one of them, with the same numbers.
Free cookbooks, no purchase needed, and a review is never required. Or take the 7-dinner plan.