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
Herb Ranch Crunch Salad
15 min · 28 g protein · 21 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
5 recipes
Dinners under 500 mg of sodium
28 recipes
High-protein dinners with 30 g or more
21 recipes
High-protein, low-carb dinners
4 recipes
High-protein breakfasts with 25 g or more
13 recipes
Lunches under 400 mg of sodium
31 recipesLatest recipes
112 recipes on the site, every one of them out of a book we published.
BBQ Pulled Chicken with Crunchy Slaw
17 g net carbs · 160 mg sodium
30 g+ proteinunder 20 g net carbsunder 300 mg sodium
Baked Feta & Tomato Pasta with Chicken
33 g net carbs · 320 mg sodium
30 g+ protein8 g+ fiber
Beef & Fennel Ragù over Farro
46 g net carbs · 285 mg sodium
30 g+ proteinunder 300 mg sodium8 g+ fiber
Black Sesame Banana Muffins
30 g net carbs · 20 mg sodium
under 300 mg sodium
Cheesy Broccoli & Chicken Soup
32 g net carbs · 355 mg sodium
30 g+ protein
Cherry & Almond Oat Muffins
36 g net carbs · 150 mg sodium
under 300 mg sodium
Chicken Fried Rice
57 g net carbs · 425 mg sodium
30 g+ protein8 g+ fiber
Classic Chicken Noodle Soup
29 g net carbs · 370 mg sodium
30 g+ protein
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.