Breakfasts, lunches, dinners, snacks, salads and desserts you can actually make on a weeknight. Every recipe shows protein, carbs, fat, fiber and calories per serving, and none needs more than 12 ingredients.
The first page has the photo, the times and the numbers. The second has the ingredients, the method, tips and how long it keeps.
5 chapters, 60 recipes and 137 pages. Here's a taste of each chapter.
Eggs, oats, yogurt and a few savory surprises to start the day.
The biggest chapter. Every one has at least 20 g of protein per serving.
Small, portable and protein-forward, for between meals or after training.
Main-course salads and quick sides to pair with any protein.
Light, fruit-forward desserts for when you want something sweet.
Photos are illustrative.
Every recipe is adapted from one published by a food publisher or recipe developer, and every source is credited in the book.
recipes reviewed from food publishers and recipe developers.
kept: 30 minutes hands-on or less, 12 ingredients or fewer, and a real protein focus.
clear format for all of them, rewritten step by step, with the source on every recipe.
numbers per serving, worked out from USDA FoodData Central data for the exact ingredients.
Right after paying you're taken to your download page. Save the PDF to your device. If anything goes wrong, email nat@nataliahendler.com with the email you used at checkout.
A 137-page PDF (6 × 9 in). It reads well on a phone, tablet or computer, and you can print it.
No. A few recipes use a blender, a food processor or an air fryer; the rest need a pan, a pot or an oven.
Ask for a full refund within 7 days of purchase by replying to your receipt email or writing to nat@nataliahendler.com. No questions asked.
Yes. 21 recipes are vegetarian and 10 are vegan, and every recipe is labeled.
Email nat@nataliahendler.com. See the support page for details.
60 quick high-protein recipes, 30 minutes hands-on. PDF, instant download, 7-day refund.