When I wrote my first cookbook, Rachael’s Good Eats, I poured my heart into making healthy recipes approachable and fun. It became a New York Times bestseller, which still amazes me. But I realized there was more to say.
The most common gap I kept seeing wasn’t just about “healthy eating.” It was about protein.
Many people assume they’re getting enough protein. In reality, they’re often falling short—especially women and older adults. Protein is a powerful macronutrient: it keeps you full, steadies blood sugar, supports hormones, fuels muscle, and helps with body composition. It can be the difference between feeling hungry and irritable all day and feeling satisfied and energized.
That’s why I wrote my second cookbook, The High-Protein Plate.
Photography in the book by Eva Kolenko
What Makes This Cookbook Different?
Many so-called “healthy” cookbooks either lean heavily on carbs or eliminate entire food groups. This book focuses on balance with a clear emphasis on protein. The recipes are practical, designed for real life (I used them during pregnancy and postpartum), and they taste so good you’ll want to make them again and again. My husband Bridger was my main recipe taster, and he can vouch for that.
Inside The High-Protein Plate you’ll find:
- 100 crave-worthy recipes, most offering 30g or more of protein per serving
- Full macros for every dish—protein, carbs, and fat—so you can track if you want to, or ignore them if you don’t
- Clear dietary labels (gluten-free, dairy-free, grain-free, no added sugar, paleo) so you can choose meals that fit your needs
- A 28-day protein meal plan that simplifies hitting your targets
- A thorough pantry, fridge, and freezer guide so your kitchen is set up for success
This isn’t about restriction. It’s about eating in a way that finally works—whether your aim is more energy, fewer cravings, better workouts, or just meals that actually satisfy.
Who It’s For
This book meets you where you are. It’s for:
- The parent trying to feed kids and themselves at the same time
- The gym-goer who’s tired of plain chicken and broccoli
- The everyday person who wants to feel less bloated, more energized, and avoid the 3pm crash
- Anyone working on body composition, postpartum recovery, perimenopause, or aging strong
If you eat, this book helps.
A Peek 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
Even dessert is included—my Salted Caramel–Banana Ice Cream reaches 40g of protein per serving.
Don’t Just Take My Word For It
Here’s what others are saying about The High-Protein Plate:
“This is the book you’ll actually cook from. Rachael’s high-protein meals are flavorful, practical, and made for busy lives, not perfect ones.” – Kevin Curry, author of Fit Men Cook
“Rachael’s ability to effortlessly add high-protein recipes into everyday life makes her a go-to resource for anyone looking to feel stronger, more satisfied, and confident in the kitchen.” – Carissa Stanton, NYT bestselling author of Seriously, So Good
“Gone are the days of bland chicken-and-rice, gym-bro meals. Rachael delivers refreshing, approachable, and delicious takes on protein-packed recipes fit for any occasion.” – Ronny Joseph Lvovski, author of The Primal Gourmet Cookbook
“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 thirty-minute meal, a one-pan wonder, or a make-ahead dish for a healthy week.” – Alex Snodgrass, NYT bestselling author of The Defined Dish
Why Pre-Order Matters
Pre-orders are live. You can find my second book at major retailers. Pre-ordering not only reserves your copy but signals to publishers and booksellers that this topic matters. Every pre-order helps The High-Protein Plate reach more people who need it.
If you’ve felt stuck with low energy, persistent cravings, or stagnant results, consider building meals around protein and notice how you feel. As a dietitian and a mom who experienced meaningful changes myself, I’ve seen how simple shifts toward higher-protein meals can transform daily energy and satisfaction.
From My Kitchen To Yours
I’m a dietitian, trainer, and mom. I live this lifestyle and wrote this book to make it doable for anyone. Whether you’re chasing fitness goals, feeding a family, or just tired of feeling “meh” after meals, The High-Protein Plate is designed to help.
Pre-order your copy now and get ready to make protein the easiest and most delicious part of your day.