The Powder-Free High-Protein Family Dinners: 30 dinners and lunchbox recipes the whole family will eat, from pizza night and nachos to fish pie and a Sunday roast. 30 g+ protein in every dinner. No protein powder. Four weekly plans and grocery lists, with every number calculated from USDA data.
Plus: use the Cookverter kitchen toolkit for free.
High-protein eating shouldn’t mean cooking one meal for you and another for the kids.From the welcome page.
These are the dinners families already love, built so that every adult serving has at least 30 g of protein, with no powder anywhere.
There are 24 dinners here: quick weeknight pans, oven and traybake meals, build-your-own nights like pizza, nachos and burgers, and four big-batch dishes that make two dinners each. The protein comes from chicken, lean meat, fish, eggs, cottage cheese, Greek yogurt, beans and lentils. There are also 6 lunchbox and after-school recipes.
The 4-week plan gives you a dinner for every night: five fresh dinners and one big batch that covers two nights. Each week’s grocery list is for a family of four.
Every dinner has 30 g of protein or more (41 g on average) per adult serving, from chicken, lean meat, fish, eggs, cottage cheese, Greek yogurt, beans and lentils.
Quick weeknight pans, oven and traybake meals, build-your-own nights like pizza, nachos and burgers, and four big-batch dishes that make two dinners each.
8 of the 24 dinners are ready in 30 minutes or less, and the four big-batch dinners turn the second night into reheating.
The 4-week plan gives you five fresh dinners and one big batch that covers two nights each week. Each week’s grocery list is for a family of four.
Every ingredient is matched to a USDA FoodData Central entry and added up by script. Every ID is printed in the book.
Grams with cups, spoons and ounces alongside. Oven temperatures in °C and °F, for conventional and fan ovens.
Kitchen basics on pages 6–7: Hidden protein: tricks kids won’t notice and Big-batch nights and the lunchbox. Then four weeks of plans and grocery lists, the recipe chapters, swaps and a nutrition index.
| Section | What it is | Pages |
|---|---|---|
| Welcome | Why this book | p. 3 |
| How to use this book | How the plan works | p. 4 |
| Protein, from real food | Kitchen basics | p. 5 |
| Hidden protein: tricks kids won’t notice | Kitchen basics | p. 6 |
| Big-batch nights and the lunchbox | Kitchen basics | p. 7 |
| Storing, freezing and food safety | Kitchen basics | p. 8 |
| Week 1: Mac and cheese and pizza night | Plan + grocery list | p. 9–10 |
| Week 2: Chicken casserole and nachos | Plan + grocery list | p. 11–12 |
| Week 3: Layered potato bake and quesadillas | Plan + grocery list | p. 13–14 |
| Week 4: Swedish meatballs and smash burgers | Plan + grocery list | p. 15–16 |
| Quick Weeknight Dinners | 8 recipes | p. 17–24 |
| Oven & Traybake Dinners | 7 recipes | p. 25–31 |
| Build-Your-Own Nights | 5 recipes | p. 32–36 |
| Big-Batch Dinners | 4 recipes | p. 37–40 |
| Lunchbox & After-School | 6 recipes | p. 41–46 |
| Swaps and substitutions | Swaps | p. 47 |
| Nutrition index | All 30 recipes at a glance | p. 48 |
| How we calculated + sources | Method and sources | p. 49 |
Cookverter kitchen toolkit. Cooking in cups or ounces? Use our free online converters for volume, weight, oven temperature and cups to grams by ingredient, plus a recipe scaler, at cookverter.com.
Chicken breasts topped like a pizza with tomato sauce, ham, mozzarella and oregano, then baked until bubbling. Served with garlicky green beans and toast for mopping up.
Serves 4 · Prep 10 min · Cook 25 min
Tip: Let kids add their own toppings: peppers, sweetcorn or olives.
Cooking for 2 or 6 instead of 4? Scale this recipe with Cookverter, our free recipe scaler.
Nutrition per serving, calculated from USDA FoodData Central values. Brands vary. From page 29 of the book.
Most recipe books don’t say where their nutrition numbers come from. Ours do.
High-protein family dinners from real, everyday food. No powders, no separate kids’ meals, no guesswork.
Secure checkout with Stripe. Digital download: nothing is shipped.
No. Every recipe gets its protein from ordinary foods: chicken, lean meat, fish, eggs, cottage cheese, Greek yogurt, beans and lentils.
Every dinner has 30 g of protein or more, 41 g on average per adult serving. The lunchbox and after-school recipes are smaller, from 16 g up. Dinners in the plan average about 495 kcal and 41 g of protein per adult serving. Kids usually eat less than an adult.
The plan and grocery lists are for a family of four. Nutrition figures are per adult serving; the book notes that kids usually eat less than an adult. The swaps page covers smaller and bigger families.
The book has a page of hidden-protein tricks: blended cottage cheese in cheese sauces, Greek yogurt dough for pizza bases, scrolls and sausage rolls, and yogurt dips in place of mayo and sour cream. We can’t promise what your kids will eat, but the dinners are family favorites like pizza night, nachos and fish pie.
Each ingredient is matched to a specific USDA FoodData Central entry, and a script adds them up per recipe and per day. The ID for every ingredient is printed in the book. Figures are estimates: brands vary.
Please ask your doctor first. This book is general information, not medical advice, and is not designed for any medical condition. That matters especially if you have kidney or liver disease, diabetes, a digestive condition, have been told to limit protein, or are pregnant or breastfeeding.
A 50-page PDF you can read on a phone, tablet or computer, or print. It is a digital download; nothing is shipped.
9 more powder-free guides, $17 each. Every one is a PDF with full nutrition per recipe.
The Powder-FreeProtein PlanFour weeks of high-protein, lower-carb meals from real, everyday food, with weekly plans and grocery lists.
The Powder-Free High-ProteinSlow CookerDump-and-go and batch slow cooker recipes with 30 g+ protein per main, plus a freezer chapter.
TheProtein + Fiber PlanHigh protein meals with real fiber, from beans, lentils, whole grains, vegetables and seeds.
The Powder-Free High-ProteinAir FryerCrispy, fast air fryer recipes with 26 g+ protein in every breakfast, lunch and dinner.
The Powder-Free High-ProteinVegetarianMeat-free recipes with 29 g+ protein in every breakfast, lunch and dinner. No fake meat.
The Powder-Free High-ProteinMeal PrepOne Sunday session makes weekday breakfasts, five lunches and a snack batch. 32 g+ protein per main.
The Powder-Free High-ProteinBreakfastsSweet and savory breakfasts with 26 g+ protein in each, from 5-minute bowls to weekend brunches.
The Powder-Free High-ProteinSnacks & DessertsSavory and sweet snacks, warm puddings and cool desserts with 12 g+ protein in every one.
The Powder-Free High-ProteinMediterraneanRecipes from Greece, Italy, Spain, Turkey, the Levant, France and North Africa, with 29 g+ protein per main.