Skinnytaste High Protein

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 to time and again in my own home. They’re quick, easy, and packed with flavor, striking the perfect balance between healthy and delicious—so much so that even the pickiest eaters in my family can’t get enough of them.

You’ll discover meals for every kind of cook and schedule. There are recipes that come together quickly with just a little prep, like Air Fryer Cajun Chicken & Veggies (page 153), others that are made entirely in one pot for easy cleanup, like Spicy Salmon Sushi Bake (page 244), and plenty that are perfect for meal-prepping ahead of a busy week—Sweet Potato Burger Bowls (page 194) and 10-Minute Meal Prep Deconstructed Fried Rice Bowls (page 86). I’ve included a hearty meatless section for vegetarians, along with chapters dedicated to poultry, seafood, and meats for every craving. You’ll also find many recipes that are gluten-free and dairy-free, ensuring that those with dietary restrictions can enjoy these proteinpacked meals, too. Plus, I’ve included a few highprotein snack ideas for those in-between moments or post-dinner bites.

In my personal life, I also incorporate at least 1 cup of vegetables or fruit into every meal to ensure I get plenty of fiber and overall nutritional balance. And while this is a high-protein cookbook, many recipes in this book reflect this approach; and for those that don’t, I offer suggestions for perfect pairings to help you complete your plate with vibrant, nutrient-rich produce.

You’ll find protein calculators and the many benefits of eating a high-protein diet from Heather K. Jones, our longtime Skinnytaste dietitian, on page 19, but for me, the easiest way to hit my daily protein goal is to divide it across three meals and a snack. I aim for around 30 grams of protein per meal and 10 to 15 grams per snack.

To help you even more, I’ve included a 4-week meal plan (see page 26) to make sticking to your goals easier than ever. A handy Protein Cheat Sheet on page 22 is a quick guide to the highestprotein foods, so you can confidently create your own balanced meals.

This cookbook isn’t just about fueling your body—it’s about enjoying the process, eating foods you love, and discovering how easy it can be to prioritize protein in your everyday life, no matter your dietary needs. I hope you love this highprotein cookbook as much as I do!