Recipes

Recipes that fit the way you eat

Every recipe comes from one of our cookbooks, with the numbers printed in the book: protein, carbs, fiber, sodium.

Apple-Walnut Baked Oatmeal Squares

35 min · 21 g protein · 433 kcal

37 g net carbs · 190 mg sodium

under 300 mg sodium8 g+ fiber

Blueberry Walnut Overnight Oats

8 min · 31 g protein · 485 kcal

43 g net carbs · 90 mg sodium

30 g+ proteinunder 300 mg sodium

Cauliflower Cheddar Waffles

28 min · 39 g protein · 555 kcal

21 g net carbs · 485 mg sodium

30 g+ protein8 g+ fiber

Cherry-Cocoa Chia Pudding

9 min · 24 g protein · 412 kcal

28 g net carbs · 95 mg sodium

under 300 mg sodium9 min

Chicken & Mushroom Quiche on a Cottage Cheese Base

31 min · 50 g protein · 576 kcal

15 g net carbs · 575 mg sodium

30 g+ proteinunder 20 g net carbs

Cottage Cheese & Chive Pancakes with Seared Chicken

20 min · 59 g protein · 709 kcal

21 g net carbs · 590 mg sodium

30 g+ protein20 min

Eggplant & Pepper Shakshuka

29 min · 26 g protein · 431 kcal

20 g net carbs · 346 mg sodium

under 20 g net carbs8 g+ fiber

Folded Omelette with Artichokes, Peas and Parsley

16 min · 26 g protein · 371 kcal

14 g net carbs · 520 mg sodium

under 20 g net carbs16 min

The recipes on this page, on paperFour cookbooks on Amazon, each with a 30-day meal plan

DASH Meal Prep · $22.99Mediterranean High Protein · $22.99Anti-Inflammatory · $22.99Gluten-Free High-Protein · $20.99

Freezer Breakfast Wraps with Egg, Spinach & Hummus

18 min · 19 g protein · 359 kcal

25 g net carbs · 580 mg sodium

18 min8 g+ fiber

Golden Apple & Ginger Overnight Oats

9 min · 30 g protein · 467 kcal

43 g net carbs · 95 mg sodium

30 g+ proteinunder 300 mg sodium

Griddled Halloumi & Crispy Chickpea Bowl

16 min · 24 g protein · 396 kcal

18 g net carbs · 430 mg sodium

under 20 g net carbs16 min

Herbed Egg Wrap with Cottage Cheese & Avocado

12 min · 32 g protein · 417 kcal

11 g net carbs · 686 mg sodium

30 g+ proteinunder 20 g net carbs

Lentil & Mushroom Breakfast Skillet

18 min · 30 g protein · 323 kcal

17 g net carbs · 410 mg sodium

30 g+ proteinunder 20 g net carbs

Make-Ahead Spinach & Artichoke Bake with Ricotta

28 min · 32 g protein · 395 kcal

16 g net carbs · 728 mg sodium

30 g+ proteinunder 20 g net carbs

Make-Ahead Zucchini & Pepper Egg Bake with Cheddar

32 min · 35 g protein · 495 kcal

18 g net carbs · 604 mg sodium

30 g+ proteinunder 20 g net carbs

Morning Chicken & Avocado Bowl with Roast Tomato

16 min · 35 g protein · 402 kcal

7 g net carbs · 97 mg sodium

30 g+ proteinunder 10 g net carbs

Omelette Roll-Ups with Chicken and Artichokes

16 min · 38 g protein · 390 kcal

13 g net carbs · 639 mg sodium

30 g+ proteinunder 20 g net carbs

Poached Egg & Roast Pepper Breakfast Bowl

25 min · 33 g protein · 369 kcal

20 g net carbs · 235 mg sodium

30 g+ proteinunder 20 g net carbs

Smoked Salmon & White Bean Breakfast Jar

10 min · 28 g protein · 241 kcal

23 g net carbs · 850 mg sodium

10 min

Spinach & Broccoli Frittata with Feta and Basil Pesto

36 min · 33 g protein · 525 kcal

14 g net carbs · 486 mg sodium

30 g+ proteinunder 20 g net carbs

Spinach & Feta Fritters

18 min · 38 g protein · 488 kcal

27 g net carbs · 590 mg sodium

30 g+ protein18 min

Spinach, Pea & Feta Breakfast Muffins

27 min · 38 g protein · 511 kcal

15 g net carbs · 545 mg sodium

30 g+ proteinunder 20 g net carbs

Spinach, White Bean & Mozzarella Egg Bake

29 min · 35 g protein · 450 kcal

18 g net carbs · 539 mg sodium

30 g+ proteinunder 20 g net carbs

Sun-Dried Tomato, Basil & Feta Egg Bites

30 min · 30 g protein · 325 kcal

15 g net carbs · 625 mg sodium

30 g+ proteinunder 20 g net carbs

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