100 easy, high-protein recipes you can depend on for every meal of the day from Gina Homolka, founder of the longstanding go-to healthy eating blog Skinnytaste, is an expert at creating super-simple, weeknight friendly, flavor-packed recipes that meet all your dietary needs, and in Start your day with a Mango-Blueberry Smoothie or Chicken Chorizo Breakfast Tacos . Turn hearty proteins into a complete meal with Grilled Chicken Thighs and Charred Corn Summer Salad , Sheet Pan Tajin Salmon Fish Tacos , and Seared Steaks with Dijon-Mushroom Sauce and Roasted Asparagus . Gina also offers protein-boosted versions of classics like a Monte Cristo Omelet Sandwich or PB+J Breakfast Crepes . And if you need a midday protein boost, prep a Spicy Salmon Roll or Chicken Avocado Salad Chip Dip . With nutritional information included for each recipe and recipes labeled for gluten-free and dairy-free ingredients, <Skinnytaste: Everyday High Protein< will be your go-to resource for nutritious meals that pack a protein punch.

Autorentext

Gina Homolka is the #1 New York Times bestselling author of The Skinnytaste Cookbook, Skinnytaste Fast and Slow, Skinnytaste One and Done, The Skinnytaste Air Fryer Cookbook, Skinnytaste Air Fryer Dinners, Skinnytaste Meal Prep, and Skinnytaste Simple and the founder of the award-winning blog Skinnytaste. She lives on Long Island with her husband and their two children.

Heather K. Jones, R.D., is a registered dietitian, the author of several nutrition books, and the founder of a weight and wellness site about healing and hope instead of diets and deprivation.

Klappentext

NEW YORK TIMES BESTSELLER • 100 easy, high-protein recipes you can depend on for every meal of the day from New York Times bestselling author Gina Homolka

Gina Homolka, founder of the longstanding go-to healthy eating blog Skinnytaste, is an expert at creating super-simple, weeknight friendly, flavor-packed recipes that meet all your dietary needs, and in Skinnytaste High Protein, she delivers on that promise with 100 high-protein meals. Whether you’re looking for creative ways to incorporate more protein into your diet, go-to recipes to jazz up your favorite proteins, or ideas for nutritionally balanced meals that will keep you satiated, Gina has you covered. Each recipe packs at least thirty grams of protein per serving (including options for vegetarian, dairy-free, and gluten-free eaters) and there are plenty of one-pot, meal-prep friendly, and streamlined recipes for every meal of the day.

Start your day with a Mango-Blueberry Smoothie or Chicken Chorizo Breakfast Tacos. Turn hearty proteins into a complete meal with Grilled Chicken Thighs and Charred Corn Summer Salad, Sheet Pan Tajin Salmon Fish Tacos, and Seared Steaks with Dijon-Mushroom Sauce and Roasted Asparagus. Gina also offers protein-boosted versions of classics like a Monte Cristo Omelet Sandwich or PB+J Breakfast Crepes. And if you need a midday protein boost, prep a Spicy Salmon Roll or Chicken Avocado Salad Chip Dip.

With nutritional information included for each recipe and recipes labeled for gluten-free and dairy-free ingredients, Skinnytaste High Protein will be your go-to resource for nutritious meals that pack a protein punch.

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Introduction

Finding Balance Through High-Protein Cooking

While this is a high-protein cookbook, it’s also a personal reflection of my own health journey that began in 2020.

Like many, 2020 turned my world upside down. With gyms closed, social outings on pause, and the uncertainty of the year, I found comfort in baking and indulging in nostalgic foods to cope with the chaos. With all of this, combined with the onset of my menopause journey, I found myself not only gaining some weight but also feeling out of sync with my body. My energy levels were low, my body felt sluggish, my memory wasn’t as sharp, and I struggled to stay motivated throughout the day. On top of that, I began noticing a loss of muscle mass, even though I was sticking to my usual workout routine.

But I wasn’t too worried. I thought, when things return to normal, I’ll just get back to my usual healthy cooking and exercise routine. However, when life finally did settle down, I found myself still struggling, and despite doing everything “right”—eating balanced meals and moving more—I just wasn’t seeing the progress I’d expected.

That’s when I discovered the power of a highprotein diet, and it was truly a game changer for me. I learned how much protein was right for my body (see calculators on page 21) and made significant changes to my daily intake. I started tracking how many grams of protein I was eating during each meal and snack to ensure I was meeting my goals. To keep things balanced, I included at least 1 cup of produce with my meals and aimed for 25 grams of fiber each day. Skipping breakfast had been a habit of mine, but my new routine included a protein-packed morning meal that set the tone for my day.

Beyond just focusing on protein, I made it a priority to stay hydrated, aiming for 80 to 100 ounces of water daily—a change that significantly reduced the frequency of my headaches. Sleep also became a critical focus. By establishing a consistent nighttime routine, going to bed at the same time each night, reducing my alcohol consumption, and experimenting with supplements and teas to improve sleep quality, I began to get seven to eight hours of rest regularly—a shift that had a profound impact on how I felt each day.

Stress management was another key factor in my journey. I committed to walking daily in addition to my weight training, which drastically improved both my mood and energy levels. Walking became a nonnegotiable part of my routine, helping me manage stress while supporting my physical and mental well-being.

It’s been a journey, but I’m so happy to finally be at a place where I feel like myself again. I’ve regained my energy, feel stronger than ever, and, most important, have found a sustainable way to nourish my body without feeling deprived. At this stage in my life, my focus isn’t on the number on the scale—it’s on feeling good in my body, reducing stress, maintaining muscle, and living a long, active, and healthy life!

This cookbook is the culmination of that journey to find balance—a collection of high-protein recipes designed to fuel your body, support your nutritional goals, and make mealtime enjoyable. Whether you’re looking to incorporate more protein into your diet, manage your weight, gain muscle, or simply eat delicious food that keeps you feeling satisfied, these recipes are here to help.

Many of you have shared with me on social media that you’re struggling to get enough protein in your diet, and that’s also why I wrote this book—to provide you with a variety of delicious, highprotein recipes that will reignite your excitement for cooking. In the recipe chapters, you’ll discover everything from hearty breakfasts like Creamy Protein Oats (page 49) to lazy girl lunches like Tuna Macaroni Salad (page 76), quick one-pot meals like One-Pot Lemony Orzo with Chicken & Feta (page 176), flavorful meatless options such as Lentil Chili (page 128), and even satisfying snacks like my Peanut Butter Chocolate Protein Bars (page 113).

With this book, I hope to help you simplify the process of eating more protein, while enjoying every bite! It’s a collection of my absolute favorite high-protein recipes for breakfast, lunch, and dinner, each with 30 grams of protein or more (snacks with 10 grams or more).

These aren’t just recipes I’ve perfected through countless tests—they’re the ones I turn…