I’m still a little stunned to share this: my new cookbook, The High-Protein Plate, has been on the New York Times Bestseller list for two weeks. I’m incredibly grateful for your support and proud of these recipes.
What this recognition means goes beyond a bestseller badge. It shows that people are ready for a practical way of eating—one that fits everyday life, isn’t extreme or complicated, and helps you feel better, sustain energy, and stop overthinking food.
One question I keep hearing since the book launched (on podcasts, in interviews, and even the TODAY show) is: why focus on protein? The answer is straightforward.
Many of us have tried general advice like “eat balanced” or “listen to your body,” but that guidance can fall short in real moments—when you’re exhausted, short on time, or it’s already 6 p.m. and everyone is hungry. What truly helps is a simple, repeatable method for building meals that keep you full, focused, and satisfied.
My protein-first approach is the framework I use to build balanced plates for myself, my toddler, and my family. It’s also the foundation for every recipe in the book.
How I Think About Building a Plate
This isn’t about strict rules or perfection—just a reliable framework I return to because it works. It removes the guesswork from making high-protein meals and makes mealtime feel doable, even on the busiest days.
Start with Protein
I always begin with protein. I pick the protein first and build the meal around it—salmon, ground beef, chicken thighs, chicken sausage, eggs, and so on are staples on my grocery list. Then I think about what each protein inspires: salmon rice bowls, ground beef tacos, chicken-thigh soups, etc.
That simple shift makes a big difference. When you aim for enough protein—about 30–40 grams per meal—you stay fuller longer, energy stays steadier, and cravings for sweets later in the day are less intense. It’s not about perfection; it’s about prioritizing protein so your meals actually support how you feel.
Don’t Skip the Fiber
If protein anchors the plate, fiber brings balance and steadiness. Vegetables, fruits, whole grains, and other plant foods supply the fiber that supports digestion and prolongs fullness.
Many people don’t get enough fiber, and you can feel that in digestion, energy, and frequent snacking. Pairing protein with fiber creates sustained, steady energy and reduces the highs and crashes. Fiber is an essential part of a satisfying high-protein meal.
5 Easy Tweaks to Eat More Fiber (Without Overhauling Your Diet)
Round It Out in a Way That Feels Good
After protein and fiber, I add carbs and fats to make the meal feel complete. That could be rice, potatoes, or fruit, along with avocado, olive oil, or seeds.
There’s no fear of carbs here—carbohydrates are an important part of a balanced high-protein meal. With protein and fiber as the foundation, the rest becomes about satisfaction and enjoyment rather than restriction. The goal is nourishing, delicious meals that work for your life.
Why This Approach Has Stuck for Me
This method has connected with so many people because it reflects how I actually cooked during a very busy season—pregnancy and postpartum. I didn’t have time or energy for complicated recipes. I needed simple, filling meals I could make on any night and feel good afterward.
That’s why many recipes are one-pan, one-pot, or slow-cooker meals: flexible, approachable, and realistic. Most are naturally gluten-free, several are dairy-free, and none rely on overly complex techniques. They’re real food designed to support your life.
If this approach is new to you, there’s no need to change everything at once. Start small: lead with protein, add fiber, then round out the plate. Those small, consistent shifts add up—you’ll feel more energized, more satisfied, and more confident in how you feed yourself.