Protein empowered recipe guide

Sooo…I’ve been cooking up an exciting surprise and I’m so thrilled to introduce my first-ever e-book, Protein–Empowered ! Over the last year, I’ve spent countless hours researching, cooking, and optimizing my recipes to curate a streamlined plan packed with 21 delicious protein-powered meals. And now, it’s finally here!

What to expect

Protein–Empowered is part meal plan, part education. In it you’ll find seven days of effortless, easy recipes for breakfast, lunch, and dinner, plus tons of game-changing insights on the power of protein. Like all of my recipes, these meals are gluten-free, dairy-free, refined sugar-free, and most importantly, unbelievably delicious!

  • 21 dietician-reviewed recipes 
  • Suggested meal plan with up to 110+ grams of protein per day 
  • Most recipes can be made in 30 minutes or less
  • Curated grocery list 
  • Customization options 
  • Snacks and tips

The Power of Protein

Yes, “high-protein diets” are everywhere nowadays – so what sets this apart? Well, for starters, this isn’t a quick fix. It’s not a diet. It’s not a schtick. It’s a science-based approach to eating that I hope helps reframe your relationship with your food.

I intentionally wrote Protein Empowered to be all about what you can add – not what you’re taking away.

I, (like so many other people!) was tired of diets that focused on restriction – cut carbs, no meat, less fat, intermittent fasting, fewer calories, no sugar. ENOUGH. I was so tired of the “less, less, less” approach. Not only did it strip away the joy of eating, it created confusion and an increasingly unhealthy relationship with food. I knew there had to be a better way. Focusing on getting enough protein in my diet was a major shift in the way I approached food. No longer was it about what I could take away, it was about what I could add to my meals to make them more satiating, blood sugar-balancing, and energizing, empowering me to eat in a way that allowed my body to thrive.

My Path to Protein

As a former Division I college athlete, I’ve always known that adequate protein intake was essential for building lean muscle and aiding in recovery after workouts. As such, it’s been a cornerstone of my diet and the way I’ve planned meals for years. While protein is essential for the growth and recovery of our muscles, that’s really an oversimplification of what this macronutrient can really do. It’s also responsible for balancing our blood sugar and hormones, supporting our immune system, promoting satiety, strengthening our skin, hair, and nails, keeping us energized, and boosting our metabolism!

In the last year, I’ve made two changes to my diet:

  1. I added a protein-rich breakfast to my routine (after years of skipping breakfast in the name of intermittent-fasting)
  2. I focused on consuming at least 1 gram of protein daily for each pound of my ideal body weight

These two minor adjustments have made a world of difference. I’ve noticed improved energy, increased satiety, stronger nails, and thicker (shinier!) hair, healthier, glowier skin, better blood sugar balance, decreased sugar cravings, and fewer thoughts about food in general.

My “why” for sharing healthy recipes has always been about inspiring others to live a full and vibrant life by making mindful food choices without sacrificing taste. I truly hope and believe the recipes in Protein Empowered will help you accomplish just that by making it easy (and delicious) to eat protein-rich meals without overcomplicating things. Let’s get cooking!


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