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.

Pistachio-Crusted Salmon

22 min · 37 g protein · 580 kcal

16 g net carbs · 158 mg sodium

30 g+ proteinunder 20 g net carbs

Almond Crusted Tilapia with Griddled Zucchini

27 min · 51 g protein · 544 kcal

18 g net carbs · 370 mg sodium

30 g+ proteinunder 20 g net carbs

Beef & Mushroom Pie with Cauliflower Mash

30 min · 45 g protein · 564 kcal

15 g net carbs · 491 mg sodium

30 g+ proteinunder 20 g net carbs

Butternut Squash & Chickpea Tagine with Almonds

37 min · 27 g protein · 494 kcal

58 g net carbs · 635 mg sodium

8 g+ fiber

Chicken & Cabbage Casserole with Mustard and Thyme

30 min · 34 g protein · 452 kcal

15 g net carbs · 350 mg sodium

30 g+ proteinunder 20 g net carbs

Chickpea, Kale & Roasted Pepper Skillet with Eggs

20 min · 32 g protein · 504 kcal

32 g net carbs · 480 mg sodium

30 g+ protein20 min

Eggplant Rolls with Ricotta, Pine Nuts & Basil

30 min · 33 g protein · 661 kcal

18 g net carbs · 245 mg sodium

30 g+ proteinunder 20 g net carbs

Gigantes Plaki, Greek Baked Butter Beans

41 min · 25 g protein · 324 kcal

30 g net carbs · 470 mg sodium

8 g+ fiber

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

Layered Turkey Meatloaf with Mushrooms and Mozzarella

35 min · 50 g protein · 537 kcal

20 g net carbs · 460 mg sodium

30 g+ proteinunder 20 g net carbs

Lemon & Garlic Roast Chicken with Green Beans

30 min · 46 g protein · 586 kcal

17 g net carbs · 260 mg sodium

30 g+ proteinunder 20 g net carbs

Lentil & Halloumi Stuffed Peppers

29 min · 22 g protein · 408 kcal

27 g net carbs · 705 mg sodium

8 g+ fiber

Lentil Bolognese with Whole-Wheat Spaghetti

43 min · 31 g protein · 570 kcal

81 g net carbs · 685 mg sodium

30 g+ protein8 g+ fiber

Mushroom & Asparagus Stuffed Chicken Roll

30 min · 59 g protein · 585 kcal

16 g net carbs · 155 mg sodium

30 g+ proteinunder 20 g net carbs

Mushroom, White Bean & Kale Stew with Rosemary

33 min · 26 g protein · 346 kcal

36 g net carbs · 615 mg sodium

8 g+ fiber

One-Pan Chicken, Tomatoes & Olives

30 min · 41 g protein · 451 kcal

16 g net carbs · 532 mg sodium

30 g+ proteinunder 20 g net carbs

One-Pan Cod Parcel, Peppers & Broccoli

30 min · 43 g protein · 427 kcal

19 g net carbs · 430 mg sodium

30 g+ proteinunder 20 g net carbs

One-Pan Eggs with Wilted Chard, Green Beans & Ricotta

25 min · 27 g protein · 471 kcal

19 g net carbs · 645 mg sodium

under 20 g net carbs8 g+ fiber

Ricotta Cakes with Roast Cabbage & Almond Crumb

38 min · 24 g protein · 440 kcal

15 g net carbs · 265 mg sodium

under 20 g net carbsunder 300 mg sodium

Roast Cauliflower Steaks with Tahini, Kale & Lemon

27 min · 25 g protein · 450 kcal

20 g net carbs · 520 mg sodium

under 20 g net carbs8 g+ fiber

Salmon, Cannellini & Burst Tomato Bake

24 min · 40 g protein · 565 kcal

24 g net carbs · 544 mg sodium

30 g+ protein8 g+ fiber

Sheet-Pan Roast Chicken with Fennel & Green Olives

30 min · 36 g protein · 453 kcal

16 g net carbs · 578 mg sodium

30 g+ proteinunder 20 g net carbs

Skillet Zucchini Noodles with Walnut Pesto & Ricotta

24 min · 27 g protein · 496 kcal

18 g net carbs · 535 mg sodium

under 20 g net carbs8 g+ fiber

Spiced Tomato Stuffed Eggplant

29 min · 28 g protein · 446 kcal

18 g net carbs · 355 mg sodium

under 20 g net carbs8 g+ fiber

Tomato Fish Stew with Fennel and White Beans

32 min · 36 g protein · 323 kcal

23 g net carbs · 645 mg sodium

30 g+ protein8 g+ fiber

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