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

Crispy Chicken Parmesan

24 min · 59 g protein · 572 kcal

18 g net carbs · 668 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

Baked Feta & Cherry Tomato Pasta

35 min · 49 g protein · 585 kcal

44 g net carbs · 567 mg sodium

30 g+ protein8 g+ fiber

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

Beef with Tomato & Red Wine Sauce

38 min · 56 g protein · 629 kcal

33 g net carbs · 713 mg sodium

30 g+ protein8 g+ fiber

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

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

Chicken & Vegetable Casserole

38 min · 51 g protein · 600 kcal

20 g net carbs · 475 mg sodium

30 g+ proteinunder 20 g net carbs

Chicken Marbella with Olives & Capers

38 min · 40 g protein · 550 kcal

38 g net carbs · 554 mg sodium

30 g+ protein

Chicken Skewers with Grilled Vegetables

27 min · 57 g protein · 586 kcal

35 g net carbs · 319 mg sodium

30 g+ protein8 g+ fiber

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

Creamy Quinoa Skillet with White Beans

28 min · 48 g protein · 624 kcal

51 g net carbs · 606 mg sodium

30 g+ protein8 g+ fiber

Eggplant Parmigiana

42 min · 35 g protein · 599 kcal

14 g net carbs · 920 mg sodium

30 g+ proteinunder 20 g net carbs

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

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 & Spinach Cottage Cheese Bake

38 min · 42 g protein · 501 kcal

20 g net carbs · 646 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

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