Breakfast
Greek Yogurt Berry Power Bowl
Thick yogurt, berries, and seeds. Ten minutes, one bowl, no stove.
8 min28g protein6g fiber
Breakfast, Snacks, High-Protein, Fermented Foods, Fiber-Rich, Quick Meals
Whole foods, plain steps
Cook food that feeds your gut.
Sixteen high-protein meals made from real ingredients. Every recipe tells you how to cut the food, why it matters for your gut and brain, and how to drop it on a grocery list.
A calm place to start
No stove. Useful if you are new to cooking.
All recipes
16 recipes
Breakfast
Greek Yogurt Berry Power Bowl
Thick yogurt, berries, and seeds. Ten minutes, one bowl, no stove.
8 min28g protein6g fiber
Breakfast, Snacks, High-Protein, Fermented Foods, Fiber-Rich, Quick Meals
Dinner
Sheet-Pan Salmon with Roasted Broccoli and Sweet Potato
One pan, even pieces, and a lemon finish. A full dinner for two.
37 min36g protein8g fiber
Dinner, High-Protein, Fiber-Rich
Dinner
Lentil and Vegetable Shepherd’s Pie
A high-protein lentil filling under a yogurt mashed-potato cap. Real dinner, four servings.
70 min28g protein12g fiber
Dinner, High-Protein, Fermented Foods, Fiber-Rich
Dinner
Chicken and Vegetable Stir-Fry with Ginger-Garlic Sauce
A light sauce from ginger, garlic, lemon, and miso. No bottled stir-fry sauce.
27 min36g protein7g fiber
Dinner, Lunch, High-Protein, Fermented Foods, Fiber-Rich, Quick Meals
Breakfast
Egg and Veggie Scramble with Avocado
Soft eggs, spinach, tomato, and avocado. A breakfast you can cook half-awake.
16 min26g protein7g fiber
Breakfast, High-Protein, Fermented Foods, Fiber-Rich, Quick Meals
Dinner
Turkey and Quinoa Stuffed Bell Peppers
Peppers as edible bowls. Turkey, quinoa, and zucchini, baked until the tops brown.
55 min30g protein8g fiber
Dinner, Lunch, High-Protein, Fiber-Rich
Breakfast
Kefir Overnight Oats with Nuts and Berries
Stir it at night. Breakfast is already done, cold, and tangy.
10 min26g protein11g fiber
Breakfast, High-Protein, Fermented Foods, Fiber-Rich
Lunch
Grilled Chicken Salad with Fermented Vegetables
Warm chicken, a big pile of greens, and sauerkraut for something sour and alive.
27 min36g protein6g fiber
Lunch, Dinner, High-Protein, Fermented Foods, Fiber-Rich, Quick Meals
Breakfast
Cottage Cheese Power Bowl with Berries, Nuts, and Seeds
A cold, high-protein snack that takes less time than making coffee.
5 min30g protein5g fiber
Breakfast, Snacks, High-Protein, Fermented Foods, Quick Meals
Dinner
Baked Cod with Asparagus, Lemon, and Garlic
A gentle fish dinner. The oven does the work while you trim the asparagus.
25 min32g protein4g fiber
Dinner, High-Protein, Quick Meals
Dinner
Turkey Meatballs with Zucchini Noodles and Tomato Sauce
Meatballs bound with zucchini instead of breadcrumbs, and a tomato sauce you cook yourself.
45 min28g protein4g fiber
Dinner, High-Protein
Lunch
Greek Yogurt Chicken Salad with Celery, Grapes, and Walnuts
The deli salad, rebuilt with yogurt instead of mayonnaise. You poach the chicken.
30 min34g protein3g fiber
Lunch, High-Protein, Fermented Foods, Quick Meals
Breakfast
Spinach, Feta, and Egg Muffins
A tray of portable eggs. Three muffins is a serving, and they keep for days.
40 min27g protein2g fiber
Breakfast, High-Protein, Fermented Foods
Lunch
Salmon Avocado Quinoa Bowl with Mixed Greens
Flaky salmon, quinoa, avocado, greens, and a spoon of sauerkraut.
30 min35g protein9g fiber
Lunch, Dinner, High-Protein, Fermented Foods, Fiber-Rich, Quick Meals
Dinner
Lean Beef and Broccoli with Garlic and Ginger
Thin slices of steak, a lot of broccoli, and the same simple sauce as the chicken stir-fry.
27 min38g protein6g fiber
Dinner, High-Protein, Fermented Foods, Fiber-Rich, Quick Meals
Breakfast
Kefir Chia Pudding with Berries and Almonds
Stir, wait, and you have a cold breakfast with a serious amount of fiber.
10 min26g protein12g fiber
Breakfast, Snacks, High-Protein, Fermented Foods, Fiber-Rich