HIGH-PROTEIN RECIPE BOOK
A Complete Nutrition Blueprint
Table of Contents
Introduction & Philosophy
Nutrition is not about perfection. It's about consistency, balance, and understanding what fuels your unique body.
This guide represents years of research, coaching experience, and real-world application. It's designed to cut through the noise and give you a clear, actionable framework for sustainable nutrition.
Core Principles
- Sustainability over restriction — Your nutrition plan should enhance your life, not control it.
- Individual optimization — What works for others may not work for you. This guide helps you find your path.
- Evidence-based approach — Every recommendation is grounded in science and proven results.
- Flexibility within structure — Clear guidelines that adapt to your lifestyle and preferences.
The following pages will give you the tools to build a nutrition foundation that supports your goals, whether that's performance, body composition, or simply feeling your best every day.
Understanding Macronutrients
The three macronutrients — protein, carbohydrates, and fats — form the foundation of your nutrition strategy.
Protein
Role: Muscle repair, immune function, hormone production, satiety
Target: 0.8-1.2g per pound of body weight
Best sources: Lean meats, fish, eggs, Greek yogurt, legumes, tofu
Carbohydrates
Role: Primary energy source, brain function, workout performance
Target: 30-50% of total calories (adjust based on activity level)
Best sources: Whole grains, sweet potatoes, fruits, vegetables, oats
Fats
Role: Hormone production, nutrient absorption, cell structure, satiety
Target: 20-35% of total calories
Best sources: Avocados, nuts, olive oil, fatty fish, seeds
Remember: These are starting points. Your ideal macro split depends on your goals, activity level, and individual response.
Meal Timing & Frequency
When you eat can be just as important as what you eat, especially for performance and body composition goals.
Meal Frequency Options
3 Meals Per Day
Best for: Those who prefer larger, more satisfying meals and longer periods between eating.
Structure: Breakfast (7-9am), Lunch (12-2pm), Dinner (6-8pm)
4-5 Smaller Meals
Best for: Active individuals, those managing hunger, or people with high caloric needs.
Structure: Every 3-4 hours throughout the day
Intermittent Fasting (16:8)
Best for: Those who prefer skipping breakfast and eating in a compressed window.
Structure: Eating window from 12pm-8pm, fasting 8pm-12pm
Pre & Post-Workout Nutrition
Pre-workout (1-2 hours before): Moderate carbs + moderate protein + low fat
Post-workout (within 2 hours): High protein + moderate-high carbs
Key Insight: Total daily intake matters more than precise timing. Choose a schedule you can maintain consistently.
Sample Meal Plans
Three balanced meal examples to inspire your daily nutrition.
Meal Plan A: Balanced Foundation
| Breakfast | 3 eggs, 2 slices whole grain toast, 1 cup berries, 1 tbsp almond butter |
| Lunch | 6oz grilled chicken, 1.5 cups brown rice, mixed greens salad, olive oil dressing |
| Dinner | 6oz salmon, 8oz sweet potato, roasted broccoli, 1/4 avocado |
| Snack | Greek yogurt with granola and honey |
Meal Plan B: Higher Protein
| Breakfast | Protein smoothie: 2 scoops protein, banana, spinach, almond milk, oats |
| Lunch | 8oz lean ground turkey, quinoa bowl, black beans, peppers, salsa |
| Dinner | 8oz sirloin steak, roasted vegetables, small baked potato |
| Snack | Cottage cheese with almonds |
Meal Plan C: Plant-Forward
| Breakfast | Overnight oats with chia seeds, protein powder, berries, walnuts |
| Lunch | Tofu stir-fry with mixed vegetables, brown rice, sesame oil |
| Dinner | Lentil curry with chickpeas, cauliflower rice, naan bread |
| Snack | Hummus with vegetable sticks and whole grain crackers |
Weekly Meal Plan
A complete 7-day framework for meal planning and preparation.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Egg scramble with vegetables | Chicken & quinoa bowl | Salmon with roasted vegetables |
| Tuesday | Greek yogurt parfait | Turkey wrap with side salad | Lean beef stir-fry |
| Wednesday | Protein smoothie bowl | Grilled chicken salad | Baked cod with sweet potato |
| Thursday | Oatmeal with protein powder | Tuna poke bowl | Turkey meatballs with pasta |
| Friday | Veggie omelet | Chicken burrito bowl | Grilled shrimp with rice |
| Saturday | Protein pancakes | Salmon salad | Lean steak with potatoes |
| Sunday | Breakfast burrito | Meal prep leftovers | Roasted chicken with vegetables |
Meal Prep Tip: Cook proteins and grains in bulk on Sunday. Store in portioned containers for quick assembly throughout the week.
Essential Grocery Lists
Your shopping foundation for sustainable nutrition.
Proteins
- Chicken breast
- Ground turkey (93/7)
- Salmon fillets
- Lean ground beef
- Eggs (pasture-raised)
- Greek yogurt (plain)
- Cottage cheese
- Protein powder (whey or plant-based)
- Tofu or tempeh
Carbohydrates
- Brown rice
- Quinoa
- Rolled oats
- Sweet potatoes
- Whole grain bread
- Bananas
- Berries (fresh or frozen)
- Apples
Healthy Fats
- Avocados
- Extra virgin olive oil
- Almonds
- Natural almond butter
- Chia seeds
- Walnuts
Vegetables
- Spinach
- Broccoli
- Bell peppers
- Mixed greens
- Asparagus
- Cauliflower
- Zucchini
Smart Supplementation
Supplements should enhance an already solid nutrition foundation, not replace it.
Tier 1: Essential for Most People
Protein Powder
Why: Convenient way to hit protein targets
Dosage: 1-2 scoops daily (20-40g protein)
Vitamin D3
Why: Most people are deficient; supports immune function and bone health
Dosage: 2,000-5,000 IU daily
Omega-3 Fish Oil
Why: Anti-inflammatory, heart health, brain function
Dosage: 2-3g combined EPA/DHA daily
Tier 2: Performance & Recovery
Creatine Monohydrate
Why: Proven strength and muscle gains
Dosage: 5g daily
Magnesium
Why: Sleep quality, muscle recovery, stress management
Dosage: 300-400mg before bed
Important: Consult with a healthcare provider before starting any supplement regimen, especially if you have existing health conditions.
Frequently Asked Questions
How much water should I drink daily?
Aim for half your body weight in ounces as a baseline. A 180lb person should target 90oz (about 11 cups). Increase during exercise and hot weather.
Can I have cheat meals?
Absolutely. The 80/20 rule works well: 80% whole, nutrient-dense foods, 20% flexibility for social occasions and foods you love. Consistency matters more than perfection.
Should I count calories or macros?
Start with awareness, not obsession. Track for 1-2 weeks to understand portion sizes, then use that knowledge to eat intuitively. Tracking is a tool, not a lifestyle.
What about alcohol?
Alcohol impacts recovery, sleep quality, and fat loss. If you drink, limit to 2-3 servings per week and account for the calories (7 calories per gram of alcohol).
How long until I see results?
Energy and digestion improve within 1-2 weeks. Body composition changes become noticeable at 4-6 weeks. Sustainable transformation takes 12+ weeks of consistency.
Do I need to eat breakfast?
No. Meal timing is personal. If you're not hungry in the morning, don't force it. Focus on total daily nutrition rather than arbitrary meal rules.
What if I have dietary restrictions?
This framework adapts to any dietary approach — vegan, vegetarian, gluten-free, dairy-free. The principles remain the same; just swap protein and carb sources accordingly.
Your Next Steps
Knowledge without action is just information. Here's how to turn this guide into real results.
1
Assess Your Starting Point
Take photos, measurements, and note your current energy levels. Track your food for 3 days to understand your baseline.
2
Choose Your Meal Structure
Pick a meal frequency and timing approach that fits your lifestyle. Commit to it for at least 4 weeks before adjusting.
3
Stock Your Kitchen
Use the grocery lists to fill your kitchen with the right foods. Remove temptations that don't serve your goals.
4
Plan Your Week
Every Sunday, plan your meals for the week ahead. Batch cook proteins and grains to save time.
Ready for Personalized Guidance?
This guide gives you the foundation, but personalized coaching takes you further faster.
Work with me to get:
- Custom macro calculations for your specific goals
- Personalized meal plans that fit your preferences
- Weekly check-ins and adjustments
- Accountability and support throughout your journey
"The body you want tomorrow is built by the choices you make today."
Thank you for investing in your health.
— Coach Ada