The Macro Kitchen – 20 High-Protein Everyday Meals (PDF Ebook)

Hit your protein without protein-shake boredom. The Macro Kitchen is a 30-page cookbook of 20 everyday meals: every breakfast, lunch and dinner gives you 30 g of protein or more per serving, and every snack at least 20 g. Most recipes take 30 minutes or less and use normal supermarket ingredients.

On every recipe page

• A full-colour photo of the finished dish
• Calories, protein, carbs, fat and fibre per serving, so you can log a meal in seconds
• Metric measurements with US cups and ounces in brackets
• Swaps for cutting and bulking, plus fridge and freezer storage notes

Also inside

• 7-day meal plan for two people (about 1,780 kcal and 155 g protein a day each) with a simple prep schedule
• Aisle-by-aisle shopping list with tick boxes for the whole week
• Protein basics: daily protein by body weight and a protein pantry table
• Conversion charts: oven temperatures, volume and weight, and safe cooking temperatures

The 20 recipes

Breakfasts: Skyr Overnight Oats with Berries · Turkish Eggs with Garlic Yogurt · Cottage Cheese Blender Pancakes · Turkey & Egg Breakfast Burritos

Lunches & bowls: Korean Beef Bulgogi Rice Bowls · Greek Chicken Souvlaki Bowls with Tzatziki · Crispy Tofu Soba Salad with Edamame · Tuna Niçoise with Jammy Eggs · Thai Basil Turkey Rice Bowls · Chicken Caesar Wraps with Yogurt Dressing

Dinners: Miso-Glazed Salmon with Sesame Greens · Lighter Chicken Tikka Masala · Honey-Mustard Pork Tenderloin Traybake · Smoky Beef & Black Bean Chilli · Harissa Cod Traybake with Chickpeas · Smoky Garlic Prawns with Butter Beans · Creamy Tomato Lentil Pasta

Snacks & sweets: Chocolate Quark Mousse with Raspberries · Peanut Butter Protein Bites · Chilli-Garlic Edamame

Format

Instant download: a 30-page A4 PDF in English. Read it on your phone, tablet or computer, or print the pages you cook from most.

Nutrition figures are close estimates calculated from standard reference values; brands vary. This is general cooking information, not medical or dietary advice. The food photographs are AI-generated images showing how each finished dish looks.

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Last updated: October 21, 2026

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