Eat enough protein on a tiny appetite, without forcing down food you can't stand.

50 small-portion, high-protein recipes for shot days, queasy days, and nothing-sounds-good days.

• 24gCottage cheese bowl, 1 cup
• 25gLemon tuna rounds
• 24gChocolate pudding cup

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Sound familiar?

• You feel full after four bites, and those four bites were mostly bread.
• Your protein goal looks impossible when you can only eat a cup of food at a time.
• Protein shakes got old about three weeks ago.
• Cooking a full meal for three bites feels pointless, so you skip it.
• On bad days, nothing sounds good, and you are not sure what is safe to try.

None of that means you are doing it wrong. Most recipes were written for people with normal-size appetites. You need recipes built the other way around.

The idea behind every recipe: protein per bite

When space on your plate is limited, what matters is how much protein each bite carries. The book ranks common foods this way and builds every recipe around the top of that list.

Approximate values. Exact numbers depend on brands and portions.

What's inside

• 50 small-portion recipes with protein, calories, and prep time on every page. Most take 10 minutes or less.
• The protein-per-bite ranking of 60 everyday foods, so you know what to reach for first.
• Bad-day menus for queasy days, low-appetite days, and days you need something gentle and warm.
• The "nothing sounds good" rescue list: 15 things to try when you cannot face a meal.
• Protein math cheat sheet that turns your daily goal into simple small meals.
• Restaurant and fast-food orders that keep portions small and protein high.
• Grocery staples list for a pantry that makes all of this easy.
• A free AI Coach file that lets you use the whole book inside ChatGPT, Claude or Gemini (your own account).

Works with your AI, so the book gets used

Every Kitchen comes with a free AI Coach file. It is your book plus a set of instructions, in one text file. Upload it to ChatGPT, Claude or Gemini, type Start, and it asks a few short questions, suggests small meals from your book on the days you need them, helps you keep track, and builds a grocery list. At the end of a chat it gives you a short save point to paste next time, so it feels like one ongoing conversation.

• You use your own AI account. Nothing to install and no extra login.
• It only uses the recipes in your book, and it works around the allergies and equipment you tell it about.
• It does not set goals, give advice about medication, or promise results. It is an AI and can make mistakes, so check anything that matters for your health with your prescriber or a registered dietitian.

Try three recipes free

Straight from the book. If you like these, you will like the other 47.

Savory Cottage Cheese Bowl

~24g protein~220 calories3 minutesVegetarian

Ingredients

• 1 cup 2% cottage cheese
• a few cucumber slices, diced
• 1/4 tomato, diced
• 1/2 tsp olive oil

Steps

1. Spoon the cottage cheese into a small bowl.
2. Top with the vegetables and the oil.
3. Add pepper and a pinch of salt if you like.

Lemon Tuna Cucumber Rounds

~25g protein~130 calories5 minutesGood for queasy days

Ingredients

• 1 small can tuna in water, drained
• 1 tbsp plain Greek yogurt
• 1 tsp lemon juice
• 1/2 cucumber, sliced into rounds

Steps

1. Mix the tuna, yogurt and lemon juice with a fork.
2. Pile onto the cucumber rounds.

Chocolate Protein Pudding Cup

~24g protein~190 calories4 minutesVegetarian

Ingredients

• 3/4 cup 1% cottage cheese
• 1 tbsp unsweetened cocoa
• 2 tsp honey
• 2 tbsp milk

Steps

1. Blend the cottage cheese, cocoa, honey and milk until completely smooth.
2. Spoon into a cup and chill 10 minutes.

Nutrition values are estimates and depend on the brands you use.

Who this is for

• Anyone whose appetite has gotten smaller, including people taking GLP-1 medications.
• People who are tapering off or have stopped and want easy, protein-first habits.
• Anyone tired of shakes and ready for real food in small amounts.

Who this is not for

• Anyone looking for a weight-loss program or diet. This is a recipe book.
• Anyone looking for medical advice or dosing guidance. Please ask your prescriber.
• Anyone who needs a medically supervised diet for a specific condition. A registered dietitian is the right call.

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