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
Smoky Beef & Black Bean Chili Bowl
40 min · 36 g protein · 55 g net carbs
In season · November
Cozy dinners for cold evenings
Soups, a stew and a bubbling bake, each under 400 mg of sodium.
Classic Chicken Noodle Soup
29 g net carbs · 370 mg sodium
30 g+ protein
Cheesy Broccoli & Chicken Soup
32 g net carbs · 355 mg sodium
30 g+ protein
Turkey & Butternut Stew with Crisp Sage
33 g net carbs · 150 mg sodium
under 300 mg sodium
Crispy-Top Mac & Cheese with Broccoli
56 g net carbs · 340 mg sodium
8 g+ fiber
Cooking to a number?
A doctor gave you a limit and you remember it. Start there, not from “what shall I make”.
New on the site
Pasta, crispy chicken and steak, all gluten-free
Creamy harissa chicken pasta, crispy chicken Milanese, coconut-crusted tilapia and a balsamic steak sheet pan. No gluten, no dairy, and each one is ready in 30 minutes or less.
Creamy Harissa Chicken Chickpea Pasta
33 g net carbs · 973 mg sodium
30 g+ protein17 min
Crispy Chicken Milanese with Arugula & Tomato
8 g net carbs · 321 mg sodium
30 g+ proteinunder 10 g net carbs
Coconut-Crusted Tilapia with Pineapple Salsa
10 g net carbs · 757 mg sodium
30 g+ proteinunder 10 g net carbs
Balsamic Steak & Veggie Sheet Pan
14 g net carbs · 846 mg sodium
30 g+ proteinunder 20 g net carbs
Meal prep
Mediterranean meal prep for the week
A white bean soup, a chicken and quinoa bowl, pistachio-crusted salmon and a fudgy brownie. Each one keeps in the fridge, and none has added sugar.
Marry Me White Bean Soup
36 g net carbs · 640 mg sodium
8 g+ fiber
Lemon-Herb Chicken & Quinoa Bowl with Feta & Olives
42 g net carbs · 656 mg sodium
30 g+ protein8 g+ fiber
Pistachio-Crusted Salmon
16 g net carbs · 158 mg sodium
30 g+ proteinunder 20 g net carbs
Fudgy Chocolate Brownie with Almond Flour and Walnuts
5 g net carbs · 117 mg sodium
under 10 g net carbsunder 300 mg sodium
High protein
Mediterranean plates with 40 g of protein
Creamy Tuscan chicken, a shawarma bowl, shakshuka and crispy chicken Parmesan. Each one is on the table in 30 minutes or less.
Creamy Tuscan Chicken with Spinach
25 g net carbs · 729 mg sodium
30 g+ protein8 g+ fiber
Turkey Shawarma Bowl with Tzatziki
35 g net carbs · 292 mg sodium
30 g+ proteinunder 300 mg sodium
Shakshuka with Yogurt & Feta
16 g net carbs · 811 mg sodium
30 g+ proteinunder 20 g net carbs
Crispy Chicken Parmesan
18 g net carbs · 668 mg sodium
30 g+ proteinunder 20 g net carbs
The food you thought was off the list
Tacos, crispy chicken, baked feta pasta, brownies. Rebuilt for a lower-sodium table, with the numbers under each one.
Birria-Style Beef Tacos with Dipping Broth
33 g net carbs · 235 mg sodium
30 g+ proteinunder 300 mg sodium
Marry Me Chicken Traybake
23 g net carbs · 295 mg sodium
30 g+ proteinunder 300 mg sodium
Crispy Oven Chicken Tenders & Oven Fries
39 g net carbs · 310 mg sodium
30 g+ protein
Smash Beef Burger Tacos
36 g net carbs · 255 mg sodium
30 g+ proteinunder 300 mg sodium
Baked Feta & Tomato Pasta with Chicken
33 g net carbs · 320 mg sodium
30 g+ protein8 g+ fiber
Sticky Honey-Garlic Chicken
28 g net carbs · 135 mg sodium
30 g+ proteinunder 300 mg sodium
Mexican Beef Tostada Pizza
31 g net carbs · 395 mg sodium
30 g+ protein
Fudgy Date & Tahini Brownies
20 g net carbs · 20 mg sodium
under 20 g net carbsunder 300 mg sodium
Or just pick a meal
Breakfast, lunch, dinner, something small, something sweet.
On paper
The cookbooks behind these recipes
High-Protein DASH Meal Prepby Andrew Moore
112 lower-sodium recipes that still taste of something, each with its numbers printed on the page, plus a 30-day plan.
- The recipes you see here, on paper, with the same numbers
- A 30-day meal plan, so the next month is already decided
Mediterranean High Protein Cookbookby Andrew Moore
Thirty-minute Mediterranean cooking built around protein, with a 30-day plan.
- 116 recipes written for one plate, each with a note on cooking it for two
- 30 g of protein or more in 114 of them
Mediterranean Anti-Inflammatory: Low-Sugar, Low-Carbby Elara Veylin
A hundred and twenty science-based Mediterranean recipes for a low-sugar, anti-inflammatory week.
- 120 recipes with no added sugar, each with a meal-prep line: how many to make and how long it keeps
- A 30-day plan cooked on two days a week
Gluten-Free High-Protein Cookbookby Andrew Moore
Quick gluten-free cooking for celiac households, with a 30-day plan.
- 114 recipes, every one written to be free of gluten and of dairy
- A 30-day meal plan with a shopping list for each week
Who writes these recipes
Andrew Moore writes cookbooks for people who have just been told to change the way they eat — less sugar, less salt, no gluten, a calmer stomach — and still want dinner to taste like dinner.
Andrew is a chef who has cooked in the United States, Spain and Greece, and as a private chef for families. Every book starts with the food you miss most, rebuilt with supermarket ingredients and short steps.
More about Andrew and how a recipe gets into a book →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
54 recipes
Dinners under 500 mg of sodium
56 recipesHigh-protein dinners with 30 g or more
84 recipesFree cookbooks, before they come out
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More books from our shelf
13 cookbooks, every one of them on Amazon.
