Why Protein?
When I started working on The High Protein Plate, I thought about the thousands of people I’ve worked with over the years and all the different life stages and goals they’ve been navigating. No matter the goal—more energy, better blood sugar, building strength, or simply feeding a family well—the common thread was the same: most people aren’t getting enough protein.
That’s where this book comes in.
My approach blends real-life practicality with science-backed nutrition. Rather than strict rules, tracking apps, or “perfect” eating, I focus on protein-forward meals that naturally do the heavy lifting for you. When protein is built into every plate, everything else—energy, fullness, consistency—gets easier.
Once you start cooking and eating meals from The High Protein Plate throughout the day, your protein intake naturally increases—without math, measuring, or micromanaging. It’s a seamless shift that fits into real life, not a temporary reset or rigid plan.
As a Registered Dietitian, certified personal trainer, and mom, I’ve seen firsthand how powerful protein can be when it’s done right—and how overwhelming nutrition advice can feel when it’s not. The High Protein Plate offers a clear, flexible framework to support your health, strength, and energy at any stage of life—one satisfying meal at a time.
100 High-Protein Recipes For Everyday Life
Protein is one of the most impactful nutrients when it comes to how you feel day to day. It helps keep you full, supports stable blood sugar, fuels muscle, and plays a key role in body composition and overall metabolic health. The difference is noticeable—not just on paper, but in your energy, focus, and how satisfied you feel after meals.
Each recipe in The High Protein Plate is designed to make getting enough protein feel effortless. No tracking required, no complicated swaps—just balanced, flavorful meals you can rely on from breakfast through dinner. When protein is consistently built into your plate, staying satisfied throughout the day becomes the default, not the struggle.
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What Makes This Cookbook Different?
Protein-Forward Plates
Every recipe is anchored around protein to help you stay full, energized, and satisfied—no tracking required.
Clear Dietary Labels
Clear dietary labels make it easy to find meals that fit how you eat. Gluten-free, dairy-free, grain-free, no added sugar, and paleo.
Structure That Makes It Easy
A 28-day protein-forward meal plan and optional macros give you guidance when you want it, and freedom when you don’t.
Book Tour
A Peak at the Recipes
For Families: Sloppy Joe Bowls, Maple Chicken Breakfast Patties, Philly Cheesesteak Stuffed Poblanos
For Gym Goals: Chili-Lime Grilled Steak, One-Pan Beef & Broccoli, Sheet Pan Brats & Potatoes
For Snackers: Game-Day Buffalo Chicken Dip, Magic Shell Yogurt Bowls
For Busy Weeknights: Sheet Pan Greek Chicken and Chickpea Salad, Marry Me Chicken, Slow Cooker Beef Stew
"The High-Protein Plate is more than a collection of nutrient-packed meals—it’s your guide to eating for energy, strength, and satisfaction. With her nutrition expertise and knack for fresh, doable recipes, Rachael pairs her creations with a 28-Day Protein Reset to help you build a plan and feel your best from day one. The High-Protein Plate is your go-to resource for making every meal count—from breakfast to dessert!"
Carissa StantonNYT Bestselling Author of Seriously, So Good"Rachael is known for her go-to for quick, healthy dinners that actually taste amazing. With her background in nutrition and her focus on approachable, high-protein recipes, I’m thrilled to have this book in my kitchen. As someone who prioritizes nutritious, protein-packed meals, I know The High-Protein Plate will be a staple for me. From Everything Bagel Egg Wraps to Philly Cheesesteak–Stuffed Poblanos to Chipotle Chicken and Avocado Bowls, these recipes make it easy to get dinner on the table- whether it’s a 30-minute meal, a one-pan wonder, or a make-ahead dish for a healthy week. This book is perfect for anyone looking to bring more high-protein meals into everyday life!"
Alex SnodgrassNew York Times Bestselling Author, Creator of The Defined Dish, and Founder of SideDish"Long before Rachael was my peer (and now friend), she was instrumental in shaping my own healthy cooking journey. Her unwavering commitment to helping people live better through mindful food choices is captured beautifully in this cookbook — a must have for deeply nourishing, easy-to-make, impactful recipes you’ll want on repeat!"
Olivia AdrianceCreator behind @olivia.adriance
