Most people don't quit because the food stopped working. They quit because they've eaten the same chicken, rice and broccoli for six weeks and can't face it again. This is 1,000 recipes so that doesn't happen.
Every recipe has a guaranteed minimum, and nothing in the book falls below it. But almost nothing sits near it either — here's what the 680 lunches and dinners actually look like.
Macro values are recipe-development estimates based on standard reference values, rounded to the nearest 5 calories and 1 gram. Verify against your own brands and cuts if you're tracking tightly.
Most cookbooks give you one fixed version of a dish. Every recipe here flexes three ways, so the same book works whether you're cutting, bulking, or just trying to eat properly without thinking about it that hard.
Exactly what to drop or swap to take the calories and fat down when you're dieting.
Exactly how much to add, and where, on a heavy day.
What to use instead. Missing one ingredient is how a cooking night turns into a takeaway.
The sampler is 25 complete recipes — full measurements, full method, full macros. Not previews.
25 complete recipes across lunches, dinners, snacks and sauces. 23 pages.
All 1,000 recipes. 238 lunches, 442 dinners, 164 snacks, 156 sauces. 540 pages.
156 sauces, dressings, rubs and condiments. Every one under 60 calories and 3g fat.
164 snacks averaging 17g protein each, and not one goes over 7g of fat.
Both smaller books together cost $25.98 for 320 recipes. The full collection is $29.99 for 1,000. Instant PDF download on all four, yours to keep.