7 full days of eating, 21 recipes
110g+ of Protein
All recipes are
Gluten-free
Refined Sugar-Free
Dairy-free
Dietitian recommended
All readers should feel confident that their health is in good hands with Olivia’s recipes. As a registered dietitian, I’m always looking for tools to help my clients implement a balanced diet. After working with hundreds of clients, I’ve realized that most people are not getting adequate amounts of protein in their diet. This is why I rely on Olivia’s recipes to help my clients increase their protein intake in a healthy and delicious way!
— Paige Needles, MS, RDN
(@the.healthpaige)
One of the best recipe books out there! The recipes in this book are simple, quick, creative, and so delicious. I find myself making 2-3 recipes from the book per week!
— Lilie M
Great easy recipes–As a very active mom and someone who workouts and is training for a marathon I was looking to up my protein intake and eat healthy but also delicious meals.
— Maria C.
Community Cooking with Protein–Empowered
Why protein?
110g+ of daily protein intake
Helps you feel full*
Protein reduces levels of the hunger hormone ghrelin while turning on four different satiety hormones (peptide YY, CCK, GLP, pancreatic polypeptide).
Key for healthy hair & nails*
Hair and nails are largely made of keratin, a protein that supports their structure, growth, and strength.
Supports healthy skin*
Skin is the largest organ in your body and protein is critical for its key functions from collagen synthesis and cell turnover to maintaining elasticity and hormone balance.
Promotes balanced body composition*
Protein naturally helps build and maintain lean muscle mass and helps your body burn fat as fuel instead.
Boosts your metabolism*
Your body requires significantly more energy (calories) to digest, absorb, and process protein than any other macronutrient (this is called the thermic effect of food) which revs your metabolism.
Promotes balanced blood sugar and hormones*
Protein is essential for the production of hormones and supports healthy hormone balance by slowing the absorption of sugar into the bloodstream (thus preventing blood sugar imbalances).
Sources
*Layman DK, et al. (2015). Defining meal requirements for protein to optimize metabolic roles of amino acids.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5278948/
*Blom WA, Lluch A, Stafleu A, Vinoy S, Holst JJ, Schaafsma G, Hendriks HF. Effect of a high-protein breakfast on the postprandial ghrelin response. Am J Clin Nutr. 2006 Feb;83(2):211-20.
doi: 10.1093/ajcn/83.2.211. PMID: 16469977. https://pubmed.ncbi.nlm.nih.gov/16469977/
*Batterham RL, Heffron H, Kapoor S, Chivers JE, Chandarana K, Herzog H, Le Roux CW, Thomas EL, Bell JD, Withers DJ. Critical role for peptide YY in protein-mediated satiation and
body-weight regulation. Cell Metab. 2006 Sep;4(3):223-33. doi: 10.1016/j.cmet.2006.08.001. PMID: 16950139. https://pubmed.ncbi.nlm.nih.gov/16950139/
*Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat ™, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW,
Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports
Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153.
https://pubmed.ncbi.nlm.nih.gov/28642676/
*Bray GA, Redman LM, de Jonge L, Covington J, Rood J, Brock C, Mancuso S, Martin CK, Smith SR. Effect of protein overfeeding on energy expenditure measured in a metabolic chamber.
Am J Clin Nutr. 2015 Mar;101(3):496-505. doi: 10.3945/ajcn.114.091769. Epub 2015 Jan 14. PMID: 25733634. https://pubmed.ncbi.nlm.nih.gov/25733634/
*Gropper, S. A. S., & Smith, J. L. (2018). Advanced nutrition and human metabolism (7th ed.). Boston, MA: Cengage Learning
Sources
▼
*Layman DK, et al. (2015). Defining meal requirements for protein to optimize metabolic roles of amino acids.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5278948/
*Blom WA, Lluch A, Stafleu A, Vinoy S, Holst JJ, Schaafsma G, Hendriks HF. Effect of a high-protein breakfast on the postprandial ghrelin response. Am J Clin Nutr. 2006 Feb;83(2):211-20.
doi: 10.1093/ajcn/83.2.211. PMID: 16469977. https://pubmed.ncbi.nlm.nih.gov/16469977/
*Batterham RL, Heffron H, Kapoor S, Chivers JE, Chandarana K, Herzog H, Le Roux CW, Thomas EL, Bell JD, Withers DJ. Critical role for peptide YY in protein-mediated satiation and
body-weight regulation. Cell Metab. 2006 Sep;4(3):223-33. doi: 10.1016/j.cmet.2006.08.001. PMID: 16950139. https://pubmed.ncbi.nlm.nih.gov/16950139/
*Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat ™, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW,
Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports
Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153.
https://pubmed.ncbi.nlm.nih.gov/28642676/
*Bray GA, Redman LM, de Jonge L, Covington J, Rood J, Brock C, Mancuso S, Martin CK, Smith SR. Effect of protein overfeeding on energy expenditure measured in a metabolic chamber.
Am J Clin Nutr. 2015 Mar;101(3):496-505. doi: 10.3945/ajcn.114.091769. Epub 2015 Jan 14. PMID: 25733634. https://pubmed.ncbi.nlm.nih.gov/25733634/
*Gropper, S. A. S., & Smith, J. L. (2018). Advanced nutrition and human metabolism (7th ed.). Boston, MA: Cengage Learning
Protein sources inside this guide
