Do you find it hard to get enough protein in your diet?
You'll love this FREE bonus!
Getting your nutrition right can be difficult, expensive, and time-consuming.
You probably already know how critical it is to get enough protein in your diet. It's one of the most important drivers of body composition, and it's one of the keys to looking good, feeling great, and getting the body you've always wanted.
Dietary protein is vital for stimulating muscle protein synthesis (the process of building muscle), and it is the most satiating of all the macronutrients - so it leaves you feeling fuller for longer.
Your own specific protein requirement will depend on your goals, activity levels, caloric intake, muscle mass, training schedule, overall health, and other factors.
For body transformation (stripping body fat and adding muscle), it is generally recommended that you eat about one gram of protein per pound of body weight each day.
A 170 pound person therefore needs to eat about 170 grams of protein every day.
Most people struggle to fit that much protein into their diets. Sure, it can be achieved with highly processed protein bars and bloating protein shakes. But I'm betting you prefer to eat like a normal person, and to eat real food. Whole food is simply more nutritious, satisfying and enjoyable.
What if you could download an e-book full of delicious high-protein recipes?
I'm talking dozens of healthy meals that are quick and easy to prepare...
Wouldn't it be great if these high-protein recipes came with a companion weekly meal planner and shopping lists? Imagine if every recipe displayed the key nutritional information per serving, but also had a handy barcode that you could scan straight into your favourite nutrition tracking app!
Now that would make nutrition almost TOO EASY.
Grab your bonus
Body Transformation Blueprint
High-Protein Recipe Pack
What's In The Bonus High-Protein Recipe Pack?
The Body Transformation Blueprint High-Protein Recipe Pack is a collection of 52 delicious, high-protein recipes that are healthy and easy to prepare.
These nutritious, quick, protein-rich meals make it so easy to match with your specific goals, and to fuel your body with what it needs: the right food at the right time.
Something for everyone
The pack includes options for breakfast, lunch, and dinner, plus treats and smoothies!
All the recipes are high in protein, and many of them are also gluten-free, dairy-free, and refined-sugar-free.
Helpful icons show you at-a-glance which recipes are gluten free, dairy free, low carb, meal-prep/freezer friendly, vegetarian, or contain nuts.
Time-saving efficiency
The shopping list and meal planner sections save you even more time, and probably some money too! The weekly shopping list lets you shop effortlessly for your healthy recipe ingredients.
Every recipe displays a barcode for easy logging to your favourite nutrition tracking app. It's super simple to try out new recipes, without needing to manually log ingredients or measurements.
Nutritional information at your fingertips
Detailed nutrition information is included for every recipe. You can see the energy content in both Calories and Kilojoules, plus the macronutrient profile displayed as grams of dietary fat, carbohydrate, and protein per serve.
Every recipe provides the ingredient list and detailed step-by-step cooking instructions, along with serving size, prepration time, and cooking time estimates.
Preview The Recipes!
Spanish Zucchini Tortilla
Nutrition per serving: 377 kcal, 22g Fats, 22g Carbs, 21g Protein.
Gluten free; Dairy free; Meal-prep/freezer friendly; Vegeterian.
Prep: 10 mins. Cook: 25 mins.
Omelet Wraps
Nutrition per serving: 237 kcal, 15g Fats, 3g Carbs, 20g Protein.
Gluten free; Dairy free; Low carb; Quick.
Prep: 15 mins. Cook: 10 mins.
Egg & Turkey Stuffed Peppers
Nutrition per serving: 329 kcal, 12g Fats, 11g Carbs, 43g Protein.
Gluten free; Low carb; Meal-prep/freezer friendly; Quick.
Prep: 15 mins. Cook: 10 mins.
Smoked Salmon, Feta & Asparagus Omelet
Nutrition per serving: 302 kcal, 21g Fats, 6g Carbs, 20g Protein.
Gluten free; Low carb; Meal-prep/freezer friendly; Quick.
Prep: 10 mins. Cook: 15 mins.
High Protein Blueberry Pancakes
Nutrition per serving: 257 kcal, 5g Fats, 18g Carbs, 36g Protein.
Gluten free; Low carb; Vegetarian; Quick.
Prep: 5 mins. Cook: 10 mins.
Eggs Fried On Tomatoes With Tuna
Nutrition per serving: 307 kcal, 15g Fats, 8g Carbs, 32g Protein.
Gluten free; Dairy free; Low carb; Quick.
Prep: 5 mins. Cook: 5 mins.
Summer Smoothie Bowl
Nutrition per serving: 252 kcal, 5g Fats, 36g Carbs, 18g Protein.
Gluten free; Vegetarian; Quick.
Prep: 10 mins. Cook: 0 mins.
Spinach Shakshuka
Nutrition per serving: 321 kcal, 22g Fats, 19g Carbs, 24g Protein.
Gluten free; Dairy free; Low carb; Vegetarian; Quick.
Prep: 10 mins. Cook: 15 mins.
Salmon Tatar With Avocado & Mango
Nutrition per serving: 282 kcal, 17g Fats, 9g Carbs, 26g Protein.
Gluten free; Dairy free; Low carb; Quick.
Prep: 10 mins. Cook: 0 mins.
Tuna Salad Lettuce Wraps
Nutrition per serving: 286 kcal, 9g Fats, 14g Carbs, 38g Protein.
Gluten free; Dairy free; Low carb; Quick.
Prep: 10 mins. Cook: 0 mins.
Chicken, Orange & Walnut Salad
Nutrition per serving: 458 kcal, 20g Fats, 47g Carbs, 28g Protein.
Gluten free; Dairy free; Contains nuts; Quick.
Prep: 10 mins. Cook: 10 mins.
Salmon & Peach Salad
Nutrition per serving: 416 kcal, 25g Fats, 21g Carbs, 33g Protein.
Gluten free; Dairy free; Meal-prep/freezer friendly.
Prep: 30 mins. Cook: 15 mins.
Tuna & Broccoli Salad With Honey Vinaigrette
Nutrition per serving: 328 kcal, 14g Fats, 26g Carbs, 21g Protein.
Quick.
Prep: 10 mins. Cook: 0 mins.
Grilled Chicken & Pineapple Salad
Nutrition per serving: 356 kcal, 16g Fats, 34g Carbs, 27g Protein.
Gluten free; Dairy free; Quick.
Prep: 10 mins. Cook: 13 mins.
Waldorf Chicken Salad
Nutrition per serving: 354 kcal, 16g Fats, 33g Carbs, 20g Protein.
Gluten free; Meal-prep/freezer friendly; Contains nuts; Quick.
Prep: 10 mins. Cook: 0 mins.
Tuna & Quinoa Toss Salad
Nutrition per serving: 399 kcal, 11g Fats, 41g Carbs, 37g Protein.
Gluten free; Meal-prep/freezer friendly; Quick.
Prep: 10 mins. Cook: 10 mins.
Salmon & Couscous Salad
Nutrition per serving: 516 kcal, 29g Fats, 29g Carbs, 36g Protein.
Meal-prep/freezer friendly; Quick.
Prep: 10 mins. Cook: 12 mins.
Post-Workout Potato Pancakes With Cottage Cheese
Nutrition per serving: 502 kcal, 20g Fats, 56g Carbs, 28g Protein.
Vegetarian; Quick.
Prep: 10 mins. Cook: 10 mins.
Miso Salmon With Zucchini Noodles
Nutrition per serving: 496 kcal, 30g Fats, 27g Carbs, 29g Protein.
Gluten free; Dairy free.
Prep: 20 mins. Cook: 15 mins.
Moroccan Cod & Bulgur Salad
Nutrition per serving: 447 kcal, 18g Fats, 42g Carbs, 34g Protein.
Dairy free.
Prep: 30 mins. Cook: 15 mins.
Turkey & Broccoli Stir Fry
Nutrition per serving: 494 kcal, 16g Fats, 56g Carbs, 42g Protein.
Gluten free; Dairy free; Quick.
Prep: 10 mins. Cook: 20 mins.
Baked Salmon With Zoodles & Quinoa
Nutrition per serving: 487 kcal, 28g Fats, 19g Carbs, 38g Protein.
Gluten free; Dairy free; Low carb; Quick.
Prep: 10 mins (+ 1hr to chill). Cook: 15 mins.
Chicken Thighs With Hoisin Rice
Nutrition per serving: 336 kcal, 15g Fats, 16g Carbs, 29g Protein.
Gluten free; Dairy free; Low carb; Meal-prep/freezer friendly; Contains nuts.
Prep: 5 mins. Cook: 50 mins.
Chinese Pork Stir-Fry With Pineapple
Nutrition per serving: 303 kcal, 11g Fats, 22g Carbs, 28g Protein.
Gluten free; Dairy free; Meal-prep/freezer friendly.
Prep: 20 mins. Cook: 10 mins.
Slow Cooker Chicken Fajitas
Nutrition per serving: 183 kcal, 3g Fats, 12g Carbs, 28g Protein.
Gluten free; Dairy free; Low carb; Meal-prep/freezer friendly.
Prep: 10 mins. Cook: 3-4 hrs.
Creamy Chicken, Mushroom & Tomato Pasta
Nutrition per serving: 385 kcal, 14g Fats, 26g Carbs, 35g Protein.
Dairy free; Meal-prep/freezer friendly.
Prep: 10 mins. Cook: 20 mins.
Cajun Beef & Vegetable Rice
Nutrition per serving: 503 kcal, 13g Fats, 55g Carbs, 40g Protein.
Gluten free; Dairy free; Meal-prep/freezer friendly.
Prep: 10 mins. Cook: 25 mins.
Chinese Style Shrimps & Veg
Nutrition per serving: 436 kcal, 11g Fats, 63g Carbs, 22g Protein.
Gluten free; Dairy free; Meal-prep/freezer friendly.
Prep: 15 mins. Cook: 15 mins.
Zesty Turkey Meatballs With Couscous Salad
Nutrition per serving: 429 kcal, 8g Fats, 52g Carbs, 42g Protein.
Meal-prep/freezer friendly.
Prep: 20 mins. Cook: 30 mins.
Honey & Lime Glazed Salmon With Pineapple Rice
Nutrition per serving: 643 kcal, 24g Fats, 68g Carbs, 35g Protein.
Gluten free; Dairy free.
Prep: 1 hour. Cook: 35 mins.
Simple Chicken Curry With Saffron Rice
Nutrition per serving: 531 kcal, 22g Fats, 47g Carbs, 36g Protein.
Gluten free; Dairy free.
Prep: 15 mins. Cook: 40 mins.
One Pot Turkey Chili With Rice
Nutrition per serving: 295 kcal, 9g Fats, 21g Carbs, 31g Protein.
Gluten free; Meal-prep/freezer friendly.
Prep: 10 mins. Cook: 25 mins.
Baked Salmon Tray With Rice & Tomatoes
Nutrition per serving: 476 kcal, 19g Fats, 44g Carbs, 31g Protein.
Gluten free; Meal-prep/freezer friendly.
Prep: 5 mins. Cook: 30 mins.
Mexican Fried Rice
Nutrition per serving: 360 kcal, 16g Fats, 32g Carbs, 24g Protein.
Gluten free; Dairy free; Meal-prep/freezer friendly.
Prep: 10 mins. Cook: 25 mins.
Beef & Green Bean Pasta In Soy Sauce
Nutrition per serving: 491 kcal, 12g Fats, 53g Carbs, 44g Protein.
Dairy free; Meal-prep/freezer friendly; Quick.
Prep: 10 mins. Cook: 15 mins.
Chicken & Mango Stir Fry
Nutrition per serving: 308 kcal, 9g Fats, 31g Carbs, 29g Protein.
Gluten free; Dairy free; Meal-prep/freezer friendly; Quick.
Prep: 10 mins. Cook: 10 mins.
Salmon Teriyaki With Green Beans & Sweetcorn Rice
Nutrition per serving: 507 kcal, 19g Fats, 40g Carbs, 45g Protein.
Gluten free; Dairy free; Meal-prep/freezer friendly.
Prep: 10 mins + 1 hour marinade. Cook: 15 mins.
Chicken Orange Stir Fry
Nutrition per serving: 397 kcal, 7g Fats, 53g Carbs, 34g Protein.
Gluten free; Dairy free; Meal-prep/freezer friendly.
Prep: 10 mins. Cook: 25 mins.
Pesto Pasta With Tuna & Almonds
Nutrition per serving: 512 kcal, 16g Fats, 69g Carbs, 24g Protein.
Gluten free; Dairy free; Contains nuts; Quick.
Prep: 10 mins. Cook: 10 mins.
Sweet & Sour Pork Stir Fry
Nutrition per serving: 446 kcal, 16g Fats, 52g Carbs, 22g Protein.
Gluten free; Dairy free; Quick.
Prep: 10 mins. Cook: 15 mins.
Pepper Steak
Nutrition per serving: 187 kcal, 6g Fats, 12g Carbs, 22g Protein.
Gluten free; Dairy free; Low carb; Meal-prep/freezer friendly.
Prep: 5 mins. Cook: 10 mins.
Quick & Easy Meatballs
Nutrition per serving: 309 kcal, 14g Fats, 9g Carbs, 36g Protein.
Gluten free; Dairy free; Low carb.
Prep: 15 mins. Cook: 20 mins.
Quick Beef Chow Mein
Nutrition per serving: 325 kcal, 10g Fats, 33g Carbs, 28g Protein.
Dairy free; Meal-prep/freezer friendly; Quick.
Prep: 10 mins. Cook: 10 mins.
Simple Chili & Sweet Potato Chips
Nutrition per serving: 382 kcal, 16g Fats, 33g Carbs, 29g Protein.
Gluten free; Dairy free; Meal-prep/freezer friendly.
Prep: 10 mins. Cook: 40 mins.
Cherry Sorbet
Nutrition per serving: 109 kcal, 1g Fats, 24g Carbs, 20g Protein.
Gluten free; Dairy free; Vegetarian.
Prep: 10 mins. Cook: 1 hour.
Protein Fruit Bowls
Nutrition per serving: 250 kcal, 4g Fats, 30g Carbs, 25g Protein.
Vegetarian; Quick.
Prep: 10 mins. Cook: 0 mins.
Matcha Chai Pudding
Nutrition per serving: 275 kcal, 9g Fats, 19g Carbs, 23g Protein.
Gluten free; Dairy free; Low carb; Vegetarian; Contains nuts.
Prep: 10 mins + overnight to set. Cook: 0 mins.
Raspberry Protein Smoothie
Nutrition per serving: 331 kcal, 12g Fats, 25g Carbs, 29g Protein.
Gluten free; Vegetarian; Contains nuts; Quick.
Prep: 5 mins. Cook: 0 mins.
Green Glow Protein Smoothie
Nutrition per serving: 350 kcal, 12g Fats, 34g Carbs, 29g Protein.
Gluten free; Vegetarian; Contains nuts; Quick.
Prep: 5 mins. Cook: 0 mins.
Vanilla & Coffee Protein Smoothie
Nutrition per serving: 174 kcal, 6g Fats, 4g Carbs, 26g Protein.
Gluten free; Low carb; Vegetarian; Contains nuts; Quick.
Prep: 10 mins. Cook: 0 mins.
Antioxidant Blueberry Protein Smoothie
Nutrition per serving: 197 kcal, 4g Fats, 14g Carbs, 26g Protein.
Gluten free; Low carb; Vegetarian; Contains nuts; Quick.
Prep: 5 mins. Cook: 0 mins.
Cinnamon Roll Protein Smoothie
Nutrition per serving: 162 kcal, 3g Fats, 15g Carbs, 22g Protein.
Gluten free; Vegetarian; Contains nuts; Quick.
Prep: 5 mins. Cook: 0 mins.
