Double Smash Burgers
vs. a restaurant double smash burger, before the fries
40 g protein per serving
High-protein · Low-calorie cookbook
Lose weight without giving up the foods you love.
226 recipes, from smash burgers and orange chicken to cookie dough oats and protein ice cream. Every serving is under 500 calories and packed with protein, so a calorie deficit doesn't have to feel like a diet.
- Instant PDF download
- 270+ pages
- Phone, tablet or print
Under 500 kcalevery single serving
385 kcal · 40 g proteindouble smash burgers
- 226recipes
- 99junk-food makeovers
- 128meal-prep friendly
- <500calories per serving
The makeover method
Your cravings, rebuilt.
Each makeover keeps what makes the dish worth craving: the sauce, the crunch, the cheese pull. It swaps only the parts that pile on calories.
- Deep fryer air fryer
- Mayo light mayo + Greek yogurt
- 80/20 beef 95% lean beef
- Heavy cream evaporated skim milk
- Piles of cheese measured cheese + parmesan
Two-Ingredient Dough Pepperoni Pizza
vs. three slices of a large delivery pepperoni pizza
28 g protein per servingChicken Fettuccine Alfredo
vs. a restaurant chicken Alfredo
51 g protein per servingOrange Chicken
vs. a takeout orange chicken entrée with fried rice
46 g protein per servingChicken Tenders & Fries Basket
vs. a restaurant tender basket with fries and sauce
51 g protein per servingThick Chocolate Milkshake
vs. a medium fast-food chocolate shake
33 g protein per servingTypical versions are rough estimates for common restaurant and fast-food portions. Book values are per serving, calculated from the weight of each ingredient.
What's inside
11 chapters, breakfast to dessert.
Junk-food makeovers sit alongside the everyday meals you need to get through a real week, plus food for before and after the gym.
Breakfast
Eggs, pancakes, breakfast sandwiches and burritos, with 25 g of protein or more.
22 recipesOats
Hot oatmeal, baked oats and overnight oats that taste like dessert.
21 recipesSmoothies & Shakes
Thick, creamy, coffee-shop drinks with 30 g of protein or more.
16 recipesLunch
Bowls, wraps, salads, sandwiches and soups worth looking forward to.
22 recipesDinner
Comforting, family-friendly dinners that happen to be lean.
28 recipesJunk-Food Makeovers
Burgers, pizza, fried chicken and takeout, rebuilt to fit your goals.
33 recipesSnacks
Crunchy, salty, cheesy and sweet, all 300 calories or less with 15 g of protein or more.
21 recipesPre-Workout
Light, fast fuel to eat an hour before you train, including cream of rice bowls.
16 recipesPost-Workout
Big, satisfying recovery meals with 30 g of protein or more.
12 recipesDesserts
Ice cream, brownies, cookies and cheesecake, all 300 calories or less.
22 recipesSauces, Dips & Sides
The extras that make every meal taste like takeout.
13 recipes3 guides & 5 indexes
Fat-loss basics, the swap playbook and a meal-prep guide, plus clickable indexes by craving, calories, protein, meal-prep and A to Z.
Look inside
Real pages from the book.
Tap any page to see it up close.
A recipe pageMacros up top, ingredients and method side by side, plus the makeover comparison. A chapter openerEvery recipe in the chapter with calories, protein and page number. The Swap PlaybookThe handful of swaps behind every makeover, so you can lighten your own recipes too. Clickable contentsTap a chapter and jump straight to it. The Craving IndexLook up what you're craving and find the lighter version. The Calorie FinderRecipes grouped by calories, so you can pick what fits what's left in your day.
Swipe to see more pages →
Built to be used
Everything you need on every page.
Macros on every recipe
Calories, protein, carbs and fat per serving, calculated from the weight of each ingredient instead of guessed.
Cups and grams
US cups and spoons with grams alongside, so you can eyeball it or weigh it.
128 meal-prep recipes
Storage notes tell you how long each one keeps in the fridge or freezer. Cook once, eat all week.
66 ready in 15 minutes
Quick recipes are flagged, along with air-fryer, no-cook and freezer-friendly ones.
110 vegetarian recipes
Clearly tagged, so you can spot meat-free meals at a glance.
Find anything fast
Clickable contents and five indexes: by craving, calories, protein, meal-prep and A to Z.
Plus three short guides up front:
Fat-Loss Basics
The Swap Playbook
The Meal-Prep Guide
Is it for you?
Made for people who like food.
This book is for you if…
- You want to lose fat but you're done with plain chicken and broccoli.
- Takeout cravings keep knocking your week off track.
- You train and want plenty of protein in most meals.
- You like to cook once and eat well all week.
It's probably not for you if…
- You need a medical diet for a health condition. Please talk to your doctor or a registered dietitian.
- You want a printed hardcover. This is a PDF, though you can print it at home.
- You want a strict meal plan with every day mapped out for you.
Free sample
Try 5 recipes free.
Five pages straight from the book, exactly as they appear in it. Cook them, taste them, then decide.
- Double Smash Burgers
- Butter Chicken
- Cookie Dough Baked Oats
- Crispy Mozzarella Sticks
- Cookies & Cream Protein Ice Cream
We'll email you the sample and the occasional recipe. Unsubscribe anytime. See our Privacy Policy.
Why this book exists
Most diet food asks you to give something up.
The burger, pizza night, dessert. For most people, cutting those out doesn't last, and one craving turns into a lost weekend.
This book starts from the other end. It takes the foods people actually crave and rebuilds them, keeping the flavor and swapping the parts that pile on calories. Then it adds everything else a real week needs: breakfasts, lunches you can prep on Sunday, snacks, shakes, and food for before and after the gym.
Every recipe follows the same rules:
- Under 500 calories per serving
- High protein in every meal
- Ingredients from a normal supermarket
- Macros calculated, not guessed
Get the book
One payment. Yours to keep.
Instant download, no subscription.
Cheat Day Every Day
The complete PDF cookbook
$27one-time payment
- 226 recipes across 11 chapters
- 99 junk-food makeovers, every serving under 500 calories
- 128 meal-prep recipes with storage notes
- Calories, protein, carbs and fat for every serving
- Fat-loss basics, swap playbook and meal-prep guide
- Five clickable indexes to find any recipe fast
Secure checkout with Stripe
This is a digital download you get immediately, so all sales are final. If your file won't download or open, email us and we'll fix it. By buying you agree to our Terms and Refund Policy.
Questions
Good to know.
What exactly do I get?
One PDF cookbook with all 226 recipes, three short guides (fat-loss basics, the swap playbook and a meal-prep guide) and five clickable indexes. It's a digital download, not a printed book.
How do I get the book after paying?
Right after checkout you land on your download page. Tap the button and save the PDF to your phone, computer or cloud storage. Stripe also emails you a receipt. If anything goes wrong, email healthyweightlosscookbooks@gmail.com and we'll send you the file.
Can I read it on my phone?
Yes. It opens in any PDF reader on iPhone, Android, tablet or computer. The contents and indexes are clickable, so you can jump straight to a recipe. You can also print it at home.
Are the measurements in cups or grams?
Both. Ingredients are listed in US cups and spoons, with grams alongside for anything worth weighing.
Do I need special equipment?
No, a normal kitchen does the job. 23 recipes are written for an air fryer and are tagged so you can spot them. Shakes need a blender. The four ice creams are written for a Ninja CREAMi-style machine, and each one explains how to make it without one.
Do I need protein powder?
Only for some recipes, mostly oats, shakes, desserts and pre-workout snacks. Lunches, dinners and makeovers get their protein from regular food like chicken, lean beef, fish, eggs, Greek yogurt and cottage cheese.
Is it vegetarian-friendly?
110 of the 226 recipes are vegetarian and clearly tagged. Many use eggs and dairy, so the book isn't vegan.
Will this make me lose weight?
The recipes make it easier to eat in a calorie deficit while still enjoying your food, and the Fat-Loss Basics guide explains how to set that up. Results depend on your total intake, activity and body, so we can't promise a specific number. The book isn't medical advice; if you have a health condition, talk to your doctor first.
Can I get a refund?
Because the book is an instant digital download, all sales are final. If your file won't download or open, email us and we'll fix it or send it again. See our Refund Policy.
Can I share it with friends?
The book is licensed for your personal use, so please don't share the file. The free sample is different: share that as much as you like.
Your favorite foods are back on the menu.
226 recipes, every serving under 500 calories. Start cooking tonight.
Get the book · $27- Instant PDF download
- Secure checkout with Stripe