Learn how to eat more protein without overhauling your entire routine — even if you spend most of your energy feeding everyone else first.
Designed for anyone who wants to eat more protein without making it a whole thing.
High-protein eating shouldn't require a spreadsheet, a meal prep Sunday, or a completely separate menu from your family. This guide gives you 30 simple, macro-balanced meals — breakfasts, lunches, and dinners — built by a trained chef (and mom of 3) and her SIL, an IFBB pro bodybuilder, to be the kind of thing you actually reach for instead of ordering DoorDash (again).
Built for the middle of a workday or right before sports practice, not a meal prep Sunday.
Full transparency: this guide exists partly because of what happened to me last year.
Two and a half years after having my third baby — at 40 — I got noticeably stronger and leaner. Not because I found a new program or overhauled my routine, but because I finally started eating enough protein consistently.
And having a small rotation of balanced, go-to meals made that possible even when my youngest wasn't sleeping through the night, my older boys had approximately seventeen after-school activities, and dinner still had to happen for four people regardless.
More than anything I just felt better. Energized. Strong. Like I was actually feeding myself instead of running on whatever was left over.
That's what this guide is for.
These are meals I actually make. Not "here's what I recommend" — truly "here's what's in my fridge right now."
The breakfast sandwiches are my most-reached-for meal. I make 6 at a time (takes maybe 5 minutes hands-on), and suddenly I have a real breakfast for three days without thinking about it again. This isn't your gym bro's meal prep, I promise.
The ham and brie sandwich has no business being as easy as it is. The chimichurri chicken gets made on a Tuesday and eaten enthusiastically by both me and the kids (and leftovers are balanced enough that I can eat them for lunch the next day with glee).
My mom, who does not cook, looked at these recipes and said even she could make them. That's the bar we were going for.
30 protein-forward meals across breakfast, lunch, and dinner. Pick the ones that sound good right now.
Most take under 30 minutes and use ingredients you can find anywhere.
Found a few you love? That's your new default. No thinking required — just reach for what works.
Want to track? Every recipe includes verified macros ready to plug into any app. Prefer not to? These meals are balanced either way.
Get the Meals Now — $9.99Every meal in this guide was built for that moment — not for when you have time and energy to spare.
Every recipe was verified to be a genuinely high-protein meal before it made the cut. No filler.
Every recipe includes macros in grams, verified and ready to plug directly into your tracking app (if that's your thing).
Have three options you already know work, and rotate.
Select meals include bulk prep instructions without it feeling like meal prep Sunday.
Just 30 recipes and the confidence that you're actually feeding yourself well (finally).
Person who has spent an embarrassing amount of time thinking about how to feed people well without making it a whole production.
Over the last 15+ years I've developed hundreds of recipes and taught thousands of people to cook. And the thing I keep coming back to is this:
You don't have a recipe problem.
There are literally billions of recipes on the internet. What most of us are missing is a small, reliable rotation of (actually balanced) meals we can actually reach for when we're tired, busy, and completely done thinking for the day.
That's what this guide is. And I didn't build it alone.
Erika Kehrwald is an IFBB pro bodybuilder and personal trainer who helps women feel strong and capable. She's also my sister-in-law, which means this collaboration started the way the best ones do: over a real conversation about what we were both actually telling people about eating and food.
Turns out we were solving two halves of the same problem.
She brings the performance and strength lens. I bring the culinary training and the reality of getting dinner on the table with three kids underfoot. Together we built something that's genuinely balanced — not protein-forward for the sake of macros, but nourishing and actually simple.
Now it's your turn.
Probably. But you haven't yet — or you have, and you're still not eating enough protein consistently. Or you've found "high protein" recipes that claim to be balanced but pack in way more calories than you actually need. This guide exists so you don't have to spend 45 minutes finding, vetting, and second-guessing recipes you may or may not actually make. That work is done.
That's exactly why this exists. These aren't recipes that require a free afternoon. They're meals built for the 12-minute lunch break, the morning before school dropoff, the night when you have to feed everyone else too. Several can be made in batches with almost no hands-on time.
That's a recipe quality problem, not a protein problem. These were developed by a trained natural foods chef, so taste and simplicity were non-negotiable. If a recipe didn't clear both bars, it didn't make the guide. (We argued about a few. They didn't make it.)
You don't have to be. This isn't about aesthetics or hitting a competition weight. It's about feeding yourself in a way that leaves you feeling strong and energized. That's for everyone — including you.
If you've ever opened the fridge at noon and closed it without eating anything — this is for you.
This guide works whether you track macros or have never thought about protein a day in your life. Whether you're feeding a family or just yourself. Whether you have fifteen minutes or thirty.
You don't need nutrition knowledge or a highly specific fitness goal. You just need a small rotation of meals that are balanced, simple, and good enough to make twice.
Some people will use every recipe in this guide. Others will find three they love and put them on permanent rotation. Both are a win.
If you're ready to stop running on whatever's left over at the end of the day — you're in the right place.
Instant download. No platform to log into. No program to complete.
Get the Meals Now — $9.99
Still have questions? Fair. Head to this page — FAQs are waiting at the bottom.