Recipes · Recipe Book 01
Whole-food meals built around animal protein, fruit, dairy and simple starches.
Meat · Eggs · Dairy · Fruit · Potatoes · Honey
Inside the book
Fifteen substantial recipes for an active context. Animal foods provide the protein anchor; fruit, potatoes, rice and sourdough provide practical energy. Every recipe includes exact quantities, serving adjustment, calculated nutrition, cooking temperatures, storage guidance and useful energy adjustments.
01
Breakfast · 40 min
Seared sirloin, crisp potatoes and eggs in one substantial skillet.
Breakfast · 25 min
A high-protein pancake batter with cottage cheese, banana and a measured honey finish.
Breakfast · 8 min
Greek yogurt, cottage cheese, berries, banana and honey with no powdered protein.
Breakfast · 18 min
Soft scrambled eggs, toasted sourdough, mature cheese and fresh orange.
Breakfast · 37 min
Crisp sweet potato with ground beef, eggs and avocado.
02
Lunch & Dinner · 42 min
Deeply browned beef, crisp potatoes and a cool garlic-yogurt sauce.
Lunch & Dinner · 42 min
Seared steak with roasted sweet potato and sharp, fresh pineapple.
Lunch & Dinner · 40 min
Oven-roasted salmon and potatoes finished with garlic, lemon and cultured dairy.
Lunch & Dinner · 34 min
Browned beef, white rice and pineapple with a restrained honey-lime glaze.
Lunch & Dinner · 45 min
Two thin beef patties, sourdough, cheddar and oven wedges—built without a packaged sauce.
03
Snacks · 5 min
A fast cultured-dairy snack with berries, dates and honey.
Snacks · 5 min
Milk, Greek yogurt, banana and honey blended into a simple post-training drink.
Snacks · 6 min
High-protein cottage cheese with pineapple, honey and lime.
Snacks · 15 min
Boiled eggs, mature cheese, orange and grapes for a portable whole-food snack.
Snacks · 10 min
A spoonable frozen yogurt made from Greek yogurt, berries, banana and honey.
