Protein at Every Meal
$12 ebook · EPUB and PDF · 144 pages · 30-day refund
Book 2 of The Perimenopause Kitchen
Muscle gets harder to keep through perimenopause. Protein at every meal, with strength training, is how you hold on to it — 52 everyday recipes for one, each built around a real source of protein.
- 52
- everyday recipes for one, each with a full-page photo
- 19
- recipes with 30 g of protein or more
- 19
- sources listed at the back
On every recipe
- A full-page photo. The finished dish opposite the recipe, so you know what you're aiming for.
- Five numbers per serving. Calories, protein, fiber, calcium and sodium, calculated from USDA FoodData Central for the exact amounts listed.
- One serving that scales. Doubles or quadruples easily, so the numbers stay true whether you cook for one or four.
- Safe cooking temperatures. USDA temperatures in every recipe with meat, fish or eggs, plus an allergen line.
Look inside
Also in the book
- 13 breakfasts, 8 lunches, 21 dinners and 10 snacks — 27 ready in 20 minutes or less
- Breakfasts with 21 to 30 g of protein, lunches and dinners with 24 to 48, snacks with 13 to 18
- 21 vegetarian recipes, 12 with fish or seafood, 12 with poultry and 7 with lean beef or pork
- Short chapters on how much protein the guidance suggests, why it works best with strength training, and what powders can and can't do
- A table of protein in everyday foods, a sample week with daily totals, a recipe finder and protein swaps
Why you can trust it
- Built on named guidelines and studies: PROT-AGE, the Institute of Medicine, USDA FoodData Central and the SWAN body-composition data.
- No calorie targets, no “forbidden” foods, no supplement doses. Decisions stay with you and your clinician.
- For anyone cooking through perimenopause and the years after — for one plate or a shared table.
The Perimenopause Kitchen series
Book 1
The Perimenopause Kitchen
60 Mediterranean-style recipes for one, each with a photo and five numbers per serving.
Book 3
The Plant-Based Perimenopause Kitchen
58 vegan recipes for one, with honest notes on soy, calcium, iron and B12.
Book 4
The 20-Minute Perimenopause Kitchen
52 quick recipes for one: 44 ready in 20 minutes or less, plus 8 make-ahead batch dishes.
All 4 cookbooks — $32 · save $16
222 recipes for one, each with a photo and five numbers per serving, in EPUB and PDF.
Questions
What formats do I get?
An EPUB for Kindle (through Send to Kindle), Apple Books or Google Play Books, and a PDF laid out like the printed book, with a full-page photo for every recipe.
Is there a paperback?
Not yet. The hardcover and Kindle edition are on Amazon, and the paperback is coming.
Is this a medical diet plan?
No. It is general information about food and cooking. If your doctor or dietitian has given you a specific diet, follow theirs. The book lists sources and gives no doses or treatment plans.
Do I need protein powder?
No. Every recipe gets its protein from food: eggs, Greek yogurt, cottage cheese, fish, chicken, lean meat, beans and lentils. A chapter explains what powders can and can't add.
How does it fit with the strength plan?
The 12-Week Strength Plan builds the muscle; this book feeds it. The recipes give 24 to 48 g of protein per lunch or dinner, the range the plan's protein target is built on. See the strength plan.
What if it's not for me?
Refund within 30 days with one button in Your library. The charge shows as LINK.COM* PERIMENOSTAGE.
Fifty-two recipes. Protein at every one.
30-day money-back guarantee.