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About This Cookbook
A 12-week cutting cookbook with high-protein, balanced meals designed for steady fat loss while supporting muscle retention.
Nutrition Highlights
391
Avg kcal
39g
Avg Protein
35.9g
Avg Carbs
Recipes
Corn and Cheddar Egg Bake
229
26g P
16g C (3g Fib)
7g F
? min
Turkey Breakfast Hash with Brussels Sprouts and Sweet Potatoes
233
30g P
17g C (4g Fib)
6g F
20 min
Turkey Breakfast Hash with Brussels Sprouts and Sweet Potatoes
233
30g P
17g C (4g Fib)
6g F
20 min
Curried Fish Fingers
239
28g P
20g C (1g Fib)
4g F
15 min
Grilled Pineapple Chicken Kabobs Recipe
240
31g P
19g C (2g Fib)
4g F
60 min
Chocolate Chia Protein Pancake
247
25g P
24g C (0g Fib)
6g F
10 min
Easy Szechuan Chicken (Chinese Takeout)
249
29g P
16g C (0g Fib)
7g F
30 min
Buffalo Chicken Tenders
252
28g P
22g C (1g Fib)
4g F
35 min
Beef Nachos: Kid Friendly and So Easy!
254
26g P
26g C (8g Fib)
6g F
25 min
Crunchy Chicken Dippers
255
30g P
23g C (2g Fib)
5g F
40 min
Protein Waffles
260
27g P
24g C (2g Fib)
7g F
10 min
Pan-Fried Sea Bass
263
32g P
25g C (9g Fib)
6g F
30 min
Southwest Zucchini Boats Stuffed with Ground Beef
268
29g P
20g C (4g Fib)
8g F
30 min
Full English frittata with smoky beans
268
26g P
27g C (9g Fib)
6g F
35 min
Cottage Cheese With Banana and Blueberries
270
32g P
26g C (2g Fib)
5g F
5 min
Cottage Cheese With Banana and Blueberries
270
32g P
26g C (2g Fib)
5g F
5 min
Grilled Chicken and Daikon Radish Salad
270
38g P
15g C (3g Fib)
5g F
30 min
Easy Overnight Oatmeal
271
29g P
27g C (3g Fib)
6g F
5 min
Peach Pie Cottage Cheese Bowls
272
31g P
25g C (3g Fib)
9g F
15 min
Mexican Breakfast Skillet (Paleo, Whole30, AIP)
278
28g P
23g C (6g Fib)
9g F
25 min
Protein Acai Bowl
289
26g P
32g C (0g Fib)
6g F
15 min
Protein-Packed Southwest Scramble
298
26g P
34g C (0g Fib)
6g F
8 min
Chocolate and Banana Protein Waffles
304
34g P
26g C (5g Fib)
7g F
10 min
Protein Pancakes
304
23g P
34g C (1g Fib)
7g F
20 min
Chocolate and Banana Protein Waffles
304
34g P
26g C (5g Fib)
7g F
10 min
High Protein Pumpkin Overnight Oats
308
34g P
26g C (5g Fib)
8g F
5 min
High Protein Pumpkin Overnight Oats
308
34g P
26g C (5g Fib)
8g F
5 min
Protein Brookie
317
37g P
27g C (5g Fib)
10g F
15 min
Protein Chia Seed Cereal
318
29g P
30g C (15g Fib)
10g F
17 min
Open chicken Caesar sandwich
319
40g P
24g C (2g Fib)
8g F
20 min
Blueberry Protein Pancakes
322
32g P
37g C (0g Fib)
5g F
11 min
Whipped Cottage Cheese Bowls
328
33g P
46g C (7g Fib)
10g F
10 min
Whipped Cottage Cheese Bowls
328
33g P
46g C (7g Fib)
10g F
10 min
Mexican Mocha-Meal
334
31g P
35g C (0g Fib)
7g F
5 min
Oysters Osaka
334
38g P
21g C (0g Fib)
9g F
15 min
Oatmeal Cottage Cheese Pancakes
337
31g P
33g C (4g Fib)
7g F
15 min
Oatmeal Cottage Cheese Pancakes
337
31g P
33g C (4g Fib)
7g F
15 min
Beef Tapa
338
33g P
28g C (1g Fib)
10g F
20 min
Beef Tapa
338
33g P
28g C (1g Fib)
10g F
20 min
Berry Burst Morning Flapjack
338
37g P
30g C (0g Fib)
8g F
15 min
Warm Peach Crisp Yogurt Bowl
342
34g P
39g C (4g Fib)
6g F
15 min
Air Fryer Mexican Burritos Recipe
347
37g P
23g C (10g Fib)
8g F
15 min
Chocolate Covered Strawberry Protein Pancakes
348
38g P
40g C (10g Fib)
6g F
20 min
Chocolate Covered Strawberry Protein Pancakes
348
38g P
40g C (10g Fib)
6g F
20 min
Mozzarella and Egg Breakfast Sandwich
351
31g P
35g C (2g Fib)
9g F
15 min
Fruit and Herb Yogurt Bar
351
25g P
47g C (3g Fib)
7g F
5 min
Mozzarella and Egg Breakfast Sandwich
351
31g P
35g C (2g Fib)
9g F
15 min
Baked Sesame Chicken With Soy Dip
352
36g P
33g C (3g Fib)
8g F
35 min
Saucy bean baked eggs
366
32g P
27g C (10g Fib)
12g F
25 min
Berry Burst Flapjack
372
43g P
32g C (0g Fib)
8g F
10 min
Savory Oatmeal with Bone Broth (GF)
373
31g P
44g C (7g Fib)
8g F
12 min
Paleo Pumpkin Protein Pancakes
378
34g P
33g C (9g Fib)
12g F
15 min
Paleo Pumpkin Protein Pancakes
378
34g P
33g C (9g Fib)
12g F
15 min
Pumpkin Ricotta Mini Waffles
383
39g P
57g C (3g Fib)
9g F
30 min
Pomegranate Cacao Nib Bowl
384
43g P
32g C (5g Fib)
9g F
3 min
Chick-fil-A Egg White Grill Copycat
384
43g P
31g C (5g Fib)
10g F
? min
Protein Fruit Crepe
390
44g P
33g C (0g Fib)
9g F
15 min
Lemon Poppyseed Protein Pancakes with Raspberry Syrup
396
34g P
46g C (9g Fib)
9g F
25 min
Protein Acai Bowl
405
34g P
45g C (5g Fib)
12g F
5 min
Butternut Squash Breakfast Tacos
405
31g P
46g C (7g Fib)
12g F
25 min
Strawberry Banana Smoothie
415
39g P
46g C (9g Fib)
11g F
5 min
Ibs-Friendly Pizzas English Muffin & Sourdough
415
33g P
48g C (4g Fib)
11g F
22 min
Chocolate & Banana Protein Pancakes
427
47g P
45g C (0g Fib)
7g F
6 min
High Protein Oatmeal Recipe
428
31g P
60g C (8g Fib)
8g F
12 min
5-Ingredient Banana Protein Pancakes (These are So Easy!)
442
44g P
48g C (0g Fib)
7g F
15 min
Crème Brûlée Challah French Toast
454
43g P
58g C (2g Fib)
11g F
30 min
Blueberries & Frozen Yogurt Protein Pancakes
456
52g P
43g C (0g Fib)
8g F
6 min
Easy Turkey Sweet Potato Hash
456
44g P
38g C (6g Fib)
15g F
35 min
Double-dipped Spicy Chicken
463
56g P
39g C (2g Fib)
8g F
30 min
Protein Overnight Oats
474
48g P
55g C (10g Fib)
9g F
5 min
Protein Overnight Oats
474
48g P
55g C (10g Fib)
9g F
5 min
Overnight Cookies & Cream Protein Oats
480
48g P
43g C (0g Fib)
13g F
? min
Herbed Cheese, Spinach and Tomato Gourmet Sandwich
494
36g P
61g C (24g Fib)
18g F
8 min
Greek Protein Yogurt Fruit Granola Bowls
519
46g P
66g C (8g Fib)
10g F
5 min
Healthy Italian Breakfast Wraps
521
41g P
65g C (3g Fib)
12g F
30 min
Breakfast Pie
525
47g P
54g C (7g Fib)
13g F
23 min
Breakfast Pie
525
47g P
54g C (7g Fib)
13g F
23 min
Carrot Cake Overnight Oats
526
35g P
63g C (13g Fib)
18g F
10 min
Bacon and Maple Blueberry Pancakes
530
42g P
46g C (6g Fib)
18g F
15 min
Dan Green's Boss Breakfast Shake
533
56g P
46g C (0g Fib)
14g F
5 min
Healthy Biscuits and Gravy
538
43g P
50g C (6g Fib)
19g F
20 min
High Protein Scrambled Oats Bowl
550
40g P
64g C (10g Fib)
17g F
25 min
Lower Carb Pancakes for One
550
37g P
65g C (10g Fib)
17g F
6 min
Healthy Breakfast Burritos
552
49g P
50g C (3g Fib)
16g F
20 min
Healthy Breakfast Burritos
552
49g P
50g C (3g Fib)
16g F
20 min
Chocolate Peanut Butter And Cream Overnight Oats
553
47g P
68g C (0g Fib)
10g F
5 min
Chocolate Protein Blended Overnight Oats
554
41g P
63g C (12g Fib)
14g F
5 min
Cinnamon Snickerdoodle Cookies
598
51g P
69g C (0g Fib)
13g F
13 min
Kaged Muscle Clean Meal Bulk Shake
653
51g P
83g C (0g Fib)
13g F
5 min
Quick Recipe: Strawberry Savior Shake
925
118g P
66g C (0g Fib)
21g F
4 min
West Coast Style Fish and Chips
978
107g P
76g C (7g Fib)
25g F
15 min
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Bean, Egg and Ham Breakfast Tostada
173
21g P
10g C (2g Fib)
6g F
15 min
EASY High-Protein Miso Soup
175
22g P
10g C (2g Fib)
5g F
4 min
Cabbage Roll Soup Recipe
181
21g P
15g C (4g Fib)
5g F
50 min
Yummy Crispy Baked Fish
184
25g P
14g C (2g Fib)
3g F
15 min
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Jerk chicken kebabs with mango salsa
263
37g P
19g C (4g Fib)
5g F
40 min
Tuscan Chicken Stew
266
31g P
20g C (8g Fib)
6g F
25 min
Mediterranean fish parcels
275
35g P
21g C (2g Fib)
6g F
50 min
Chicken Vindaloo
279
32g P
24g C (4g Fib)
6g F
52 min
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Spicy Thai fish kebabs
215
27g P
18g C (3g Fib)
5g F
30 min
Pesto & olive-crusted fish
219
30g P
17g C (1g Fib)
4g F
20 min
Moroccan-Style Tilapia With Cumin, Mango and Cilantro Recipe
223
30g P
14g C (2g Fib)
7g F
20 min
Curried sweetcorn soup with chicken
246
28g P
18g C (4g Fib)
6g F
30 min
kcal
Protein
Fat
Adjusted to
servings
A quick note on macros: we work with a massive recipe library, so numbers are estimates. They're right almost all the time - but if something jumps out as wrong, just hit Swap. Trust your gut: a 300g chicken breast isn't 80 calories.
Timing
Prep:
Cook:
Total:
Serves:
Ingredients
- (optional) (to taste) (to serve)
