You don’t need to ruin a sandwich to make it healthy.

I used to think I had to eat dense, whole-grain bread covered in seeds I didn’t even know existed.

Or add a cheese I’d only eat if there was a glass of wine involved.

Or replace the fun toppings with so many veggies that it turns into a salad with a side of sandwich.

None of that makes it better. It just makes it a downgrade.

Because the best sandwiches don’t come with extra compromise. They come with balance, texture, and flavor all at the same time.

And there’s no better example of that than a Bahn Mi.

A Vietnamese sandwich with charred meat, pickled veggies, fresh veggies, and an umami sauce.

It’s already a decently healthy sandwich as is, but the protein and calories could still be better.

That’s what this everyday version with 51g of protein is made for.

It’s got everything you could want in a sandwich.

Crispy bread, tender chicken, creamy sauce, tangy pickles, and freshness.

But instead of saving it for a cheat meal, you can eat this for lunch and dinner.

Each one has fewer than 600 calories and nearly double the protein of a normal banh mi.

So when you’re craving a real sandwich, this is the one to make.

If you’re tired of Googling “high-protein recipes” and getting the same bland results, the Protein Cuizine Cookbook has 160+ recipes that actually taste like real food.

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Here are a few notes regarding the recipe:

• I used a French roll with around 160 calories for this recipe.

• You can use 1/3 of a baguette or a sub roll, but keep it less than 200 calories.

• If you can’t find either of those types of bread, ciabatta is a great substitute.

• If you don’t have fish sauce on hand, Worcestershire sauce works.

• If you don’t have brown sugar monkfruit, sweetener + molasses works.

• To make this meal prep ready, prepare the veggies and chicken first.

  • Toast and sauce the bread the day you want to eat.

Chicken Bahn Mi

51g Protein Per Sandwich | 554 Calories | 30-40 Minutes | 4 Servings

Ingredient List

Char Siu Chicken

• 2 lbs boneless skinless chicken thighs

• 2 tbsp hoisin sauce

• 1 tbsp low sugar ketchup

• 1 tbsp soy sauce

• 1 tbsp rice vinegar

• 2 tsp brown monkfruit sweetener

• ½ tsp molasses

• ½ tsp fish sauce

• 1 tsp garlic powder

• ¼ tsp five spice

• ¼ tsp white pepper

Mushroom Pâté

• 1 cup baby bella mushrooms, finely chopped

• 120g firm tofu, chopped

• 1 shallot, finely chopped

• 1 tbsp mayo

• 1 tsp liquid aminos

• 1/2 tsp fish sauce

Bahn Mi

• 4 French rolls

• 1 large cucumber, sliced

• 1 bunch red radish, sliced

• 1 bag shredded carrots

• 1 jar pickled jalapeños

• Fresh cilantro

Instructions

1. Mix all char siu ingredients and marinate chicken for at least 15 minutes, preferably overnight.

2. Preheat oven to 425°F. Line a baking sheet and arrange chicken in a single layer. Bake for 18–22 minutes, or until cooked through.

3. Mix 1 tbsp hoisin, a splash of soy sauce, and water to make a quick glaze.

4. Brush chicken with glaze, then broil on high for 2–4 minutes until slightly charred and caramelized. Remove from the oven.

5. Cook mushrooms and shallots in a pan until all moisture is gone and they start to brown. Add liquid aminos, fish sauce, and a pinch of salt. Cook 1–2 minutes more.

6. Transfer the mushroom mix to a blender. Add the tofu, mayo, and a few splashes of water, then blend until smooth and spreadable. Season with salt & pepper.

7. Mix 3 tbsp of pickled jalapeño brine, 2 tbsp water, 2 tbsp sweetener, and a pinch of salt. Toss with 3/4 cup each of carrots, radish, and pickled jalapenos. Let sit for 10–15 minutes.

8. Slice rolls in half and lightly hollow out the inside. Toast the bread in the oven at 350°F for 5-7 minutes.

9. Spread mushroom pâté on both sides. Add 5.5 oz chicken, pickled veggies, cucumber, jalapeños, and cilantro. Finish with a splash of liquid aminos, then enjoy!

Thanks for reading! I hope you enjoy this one as much as I do.

Eat Well,

Marcus Matkins

A plate of Swedish meatballs usually has about 1,000 calories.

To burn that off, you’d have to circle IKEA like a vulture for about 3–4 hours.

Not a problem if you take as long as I do to decide which furniture piece will spruce up your home.

Otherwise, it’s not exactly ideal for fat loss.

For that, you’ll need something with less fat than two medium avocados, more protein than two protein bars, and a calorie count without a comma.

Luckily, these lower-calorie Swedish meatballs check all those boxes.

Instead of fatty beef and heavy gravy, this version uses lean turkey, bone broth, and other swaps to give you everything that’s satisfying about the original.

A pile of noodles.
Tender meatballs.
Creamy gravy on top.

Except at the end of the last bite, you’ll have consumed 640 calories and 61g of protein.

Which means this is the kind of comfort food you can have randomly on a weeknight, without guilt or walking through an entire IKEA.

So if you’ve got 30 minutes to spare, I highly recommend making this for your next dinner!

Comfort foods are way more comforting when they help you lose weight. That’s why I put 150+ of them in the Protein Cuizine Cookbook.

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Here are a few notes regarding the recipe:

• Pan-frying the meatballs in a cast-iron/stainless steel pan gives the best flavor.

• While optional, I highly recommend blending the gravy before serving.

• To save extra time, bake the meatballs in the oven at 400°F for 20-25 minutes.

  • Just use the bacon fat in the gravy itself.

• To save extra calories, use 99/1 ground turkey and add an extra splash of milk.

• If you’re not a fan of pasta, you can make my cauliflower mash recipe instead.

• The cream of chicken soup I used was the Pacific Foods brand.

• Fusili protein pasta will work great for this dish as well.

Lower-Calorie Swedish Meatballs

61g Protein Per Plate | 640 Calories | 30 Minutes | 3-4 Servings

Ingredient List

Meatballs

• 1 lb 93/7 ground turkey

• 1 egg

• ¼ cup panko breadcrumbs

• ¼ cup low-fat milk

• 1 tbsp light cream cheese

• ½ small onion, finely diced

• ¾ tsp salt

• ½ tsp white pepper

• ¼ tsp allspice

• ⅛ tsp nutmeg

Noodles + Sauce

• 8 oz protein rotini pasta

• 1 can cream of chicken soup

• 1½ cups low-sodium chicken bone broth

• 2 slices center-cut bacon (for rendering fat)

• 1 tsp Worcestershire sauce

• ½ tsp soy sauce

• ½ tsp Dijon mustard

• ¼ tsp dried thyme

• pinch nutmeg

• pinch white pepper

• Fresh parsley, chopped (for garnish)

Instructions

1. Add two slices of bacon to a cold skillet and turn up to medium-low heat. Cook the bacon until crispy and the fat renders for about 4–5 minutes. Remove the bacon and leave the fat in the pan.

2. While the bacon cooks, add the ingredients for the meatballs to a bowl. Mix gently until just combined.

3. Form the mixture into about 12 meatballs. (Roughly 45-50g each)

4. Turn the skillet up to medium and add the meatballs to the skillet with the bacon fat. Cook for 2-3 minutes a side.

5. Remove the meatballs and set aside. Add the bone broth to the pan, scraping up any browned bits.

6. Stir in the cream of chicken soup, Worcestershire sauce, soy sauce, Dijon mustard, thyme, nutmeg, and white pepper.

7. Bring the sauce to a gentle simmer and cook 4–5 minutes until slightly thickened.

8. Add the meatballs back to the sauce to simmer for 3-4 minutes.

9. While the meatballs finish simmering, cook the protein pasta according to package instructions.

10. Plate 1 cup of cooked pasta, top with 3–4 meatballs, then spoon the gravy over the meatballs. Top with chopped parsley, then dig in!

Thanks for reading! Let me know how this one turns out for you.

Eat Well,

Marcus Matkins

When’s the last time you went a week without eating chicken or beef?

You probably don’t remember, and neither do I. If you’re trying to eat more protein, it’s everywhere.

And for good reason, too. Chicken breast and ground beef are among the leanest and most cost-effective protein sources we have.

But there comes a point when it feels like they’re showing up to the party uninvited in every single meal.

Then everything becomes about checking that protein box and enjoyment ends up being an afterthought.

That’s when it’s time to pump the brakes and make this Miso Salmon Bowl.

At 49g of protein per serving, it’s the perfect way to break the monotony of the typical high-protein routine.

Not only because of the umami flavors, but also because of the star of the show, Arctic Char salmon.

A unique cross between salmon and trout, which is a must-try if you can find it.

Even if you can’t find it, you can make this with whatever salmon you like in about 25-30 minutes, and I’m confident you’ll have the exact protein switch-up you need.

If you’re tired of Googling ‘high protein recipes’ and getting the same boring results, the Protein Cuizine Cookbook has 150+ recipes that you’ll actually want to make.

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Here are a few notes regarding the recipe:

• If you can’t find Arctic Char salmon. Feel free to use Coho or Sockeye salmon.

• If you’re not using Arctic char, thicker fillets may need a few extra minutes of cooking time.

• This salmon will work well in the air fryer as well.

  • I’d cook at 400°F for 8-10 minutes, then glaze the filets after cooking.

• If your miso paste isn’t thick (like Trader Joe’s), I’d skip the water in the glaze.

• To get the calories under 500, you can forego the rice. It will still be tasty!

Miso Salmon Bowl

49g Protein Per Serving | 558 Calories | 25-30 Minutes | 4 Servings

Ingredient List

Salmon

• 1.5 lbs Arctic char salmon (cut into four 6 oz filets)

• Salt & white pepper, to taste

• 2 tsp cornstarch

• Avocado oil spray

Savory Miso Glaze

• 1 tbsp white miso paste

• 1 tbsp rice vinegar

• 1 tsp soy sauce

• 1 tsp brown sugar monkfruit (or 1/2 tsp honey)

• 1–2 tbsp water, to thin

Bowl

• 4 baby bok choy, halved lengthwise

• 12 oz bag edamame

• 2 cups cooked jasmine rice

• 1 medium avocado, sliced

• Garlic powder

• Sesame oil

• Pickled ginger (for serving)

• Furikake seasoning (optional, for garnish)

Instructions

1. Whisk all glaze ingredients until smooth. Set aside.

2. Preheat oven to 425°F. Place bok choy on a sheet pan. Lightly spray with avocado oil and season with salt, white pepper, and garlic powder. Roast 10–12 minutes.

3. Cook your rice according to package directions. Warm the edamame according to the package as well, then toss with 1-2 tsp sesame oil.

4. Pat salmon dry. Season both sides with salt and white pepper then dust with the cornstarch. Shake off the excess.

5. Heat a large pan to medium-high with avocado oil spray.

6. Add the salmon skin-side down and cook for 2 minutes until the skin is crispy and releases easily.

7. Spray the top of the filets with avocado oil and flip to cook an additional 2 minutes.

8. Remove the pan from the heat. Lightly spoon the miso glaze all over the salmon filets.

9. Serve with 1/3 cup rice, 1/2 cup edamame, 1 oz avocado, pickled ginger, and a touch furikake seasoning. Enjoy!

Glad to have you here! Have a happy and healthy rest of your week.

Eat Well,

Marcus Matkins

Some of the best meals are the ones that feel easier to order than cook.

Chicken fajitas are easily in the top 3 on that list.

Yes, you can make them in the oven or even the air fryer, but that’s not the same as the kind that comes to your table hissing at you like a snake.

Those kinds of fajitas require high heat cooking, two smoke alarms going off, and enough cleanup to convince you it’s not worth making again.

Taking all of that into account, most of us will probably settle for the $24.99 fajita special nearby every once in a while.

But while we’re waiting to splurge again, we could be making this Adobo Fajita Stir-Fry.

This isn’t a traditional dry-spice Tex-Mex fajita.

It’s a Latin-fusion, lightly sauced, peppery, rice-bowl version made for weeknights.

That means no marinating, everything cooked in one pan, and dinner on the table in around 30 minutes.

If you didn’t have a chance to meal prep or just want something familiar but a little different, give this a try.

If you want more meals and desserts like this that make dieting feel easier, I’ve got 150+ waiting for you in the Protein Cuizine Cookbook.

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Here are a few notes regarding the recipe:

• The stir fry has a light and thin sauce. To make it thicker, increase the cornstarch to 1½ tsp.

• I used Goya adobo seasoning for this recipe. If you use a different brand or less salty adobo, I’d recommend bumping the seasoning up to 1½ tsp.

• Use a rice cooker to make the rice if you have one. It will help steam the veggies after cooking.

• You can use chicken breast lean steak as the protein. I’d opt for sirloin.

• To tenderize your protein, optionally toss it with 1/8 tsp baking soda and let it sit for 10 minutes. Rinse and pat dry then proceed with step 2.

• Prep all your ingredients before starting to cook, since stir-frying goes fast.

• Don’t overcook the peppers. You want them tender but not soft.

Adobo Chicken Stir-Fry

48g Protein Per Plate | 502 Calories | 30 Minutes | 3 Servings

Ingredient List

Stir-Fry

• 1 lb chicken breast or sirloin steak, thinly sliced

• 1 tsp adobo seasoning

• 1 red bell pepper, sliced

• 1 green bell pepper or poblano, sliced

• ½ medium red onion, thinly sliced

• 2 tsp olive oil

• Avocado oil spray

• Fresh chopped parsley

• Lime

Sauce

• 3/4 cup bone broth

• 4 tsp Cholula hot sauce (or any Mexican hot sauce)

• 2 tsp low-sodium soy sauce

• 1 tsp cornstarch

• ½ tsp paprika

• ½ tsp garlic powder

Rice

• 1 cup jasmine rice, uncooked

• 1 1/4 cup chicken bone broth

• 3/4 cup frozen mixed veggies

• 1 tsp olive oil

• 1/4 tsp salt

Instructions

1. Cook jasmine rice according to package directions using the bone broth in place of the water.

2. Toss the chicken with the olive oil and adobo seasoning. Set aside. Slice the peppers and onions. Set aside.

3. In a bowl, stir the bone broth, hot sauce, soy sauce, garlic powder, paprika, and cornstarch.

4. Heat a wok or large pan to medium high, light spray with oil, and add the chicken in a single layer. Cook for 2-3 minutes then remove from the pan.

5. In the same pan, add peppers with a pinch of salt. Cook 60–90 seconds. Add the sliced onions and cook for an additional 60 seconds.

6. Add chicken back to the pan. Pour the sauce around the chicken and peppers then let it thicken. Toss everything in the sauce to coat.

7. While the rice is still hot, fold in frozen mixed veggies, cover, and steam 5-7 minutes. Drizzle the rice with olive oil and finish with salt.

8. Add 1 cup of rice to a plate, top with 1/3 of the chicken and peppers, and finish with chopped parsley and a squeeze of lime.

Glad to have you here! Hope this makes dinner easier for you this week.

Eat Well,

Marcus Matkins

Did you leave room for dessert?

That’s the question that every waiter in the world asks us with a straight face after already having consumed an appetizer, drinks, and a full entrée.

They know and we know there’s probably a dime-sized amount of room left in our stomachs.

However, if there’s cheesecake on the menu, we’ll find a way to make more room.

Next thing you know, there’s a big slice of cheesecake in front of us.

We eat the whole thing, and then develop a food belly the likes of which we have one too many times.

As much fun as that experience is every once in a while, there’s a way to enjoy cheesecake and support our fitness goals at the same time.

It starts with having a slice of this New You-Style Cheesecake.

At 26g of protein per slice, it delivers that creamy filling and graham-cracker-like crust we all love for just 307 calories.

It may not be a 2-ingredient recipe, but make it once, and you’ve got 8 slices ready to grab anytime that craving comes up.

Each slice comes with no sugar crash, no bloating, and no regret.

This is dessert that doesn’t make you “get back on track”; it helps you stay on it.

If you want more meals & desserts like this that make dieting feel easier, I’ve got 150+ more ready for you in the Protein Cuizine Cookbook.

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Here are a few notes regarding the recipe:

• If you’re sensitive to monkfruit, try using 50% allulose & monkfruit.

• A cleaner substitute for light cream cheese is Neufchâtel, if you can find it.

• Don’t overmix the cream cheese and monkfruit. It’s key to the texture.

• If you have regular granola on hand, you can also use that for the crust.

• I recommend chilling the cheesecake uncovered for 2-4 hours, then covering.

• Macros show net carbs. I use Lakanto monkfruit, which is zero net carbs.

Protein Cheesecake

26g Protein Per Slice | 307 Calories | 60-70 Minutes + Overnight Chill | 8 Servings

Ingredient List

Crust

• 1 cup protein granola or regular granola (100g)

• ⅓ cup protein powder (31 g)

• ¼ cup melted butter or ghee

• 2 tbsp brown sugar monkfruit

• ½ tsp salt

• Avocado oil spray

Cheesecake Filling

• 1½ cups 2% cottage cheese (350g)

• 2/3 cup 5% Greek yogurt (150g)

• 1/2 cup 2% milk (135g)

• 10 oz light cream cheese spread (284g)

• 2 large eggs

• ¾ cup granulated monkfruit (150g)

• 1½ tbsp vanilla extract

• ½ tsp salt

• 60 g whey protein powder

• 20 g all-purpose flour

Instructions

1. Preheat oven to 375°F. Line a 9–10” round cake pan with parchment.

2. Blend the dry ingredients for the protein crust until fine.

3. Press crust firmly into the bottom of the pan and parbake 10–12 minutes. Take out and let cool.

4. Blend the cottage cheese, Greek yogurt, and milk. Blend until smooth.

5. Beat the cream cheese and sweetener until smooth in a large bowl.

6. Slowly pour in the blended cottage cheese mix, then add vanilla extract and salt.

7. Add eggs one at a time to the batter, mixing gently after each.

8. Mix the protein powder and flour, then stir into the batter until well incorporated.

9. Pour filling over crust, tap pan gently to release bubbles.

10. Bake 60–70 minutes, until edges are set and center looks just set.

11. Cool 30–45 minutes at room temp, then refrigerate overnight before serving. Enjoy!

Thanks for reading! Pro tip: cheesecake is healthier when you share it!

Eat Well,

Marcus Matkins

It’s time to come clean.

Holiday cookies, dinner rolls, and fried chicken became my best friends over the past few weeks.

It didn’t help that I got married, it was my birthday, and it was Christmas all at the same time.

And honestly, I’m glad I enjoyed all those foods.

Because I’m absolutely sick of anything that isn’t home-cooked food.

That’s usually when getting back on track actually feels easy.

But if you know me, none of that involves cartwheeling straight to the bagged salad.

Instead, I’m making this warm & comforting, high-protein Chicken Tortilla Soup I could eat any time of the year.

Every spoonful includes a slightly creamy broth packed with chunks of juicy chicken, gooey cheese, sweet corn, black beans, and crunchy tortilla chips.

For all that, each bowl comes in under 450 calories and only requires about 15-20 minutes of active prep time.

It’s a great one-pot meal to get back to eating healthy again, without sacrificing anything.

If you like this recipe you’ll love the Protein Cuizine cookbook with:

• 📓 150+ macro-friendly recipes you’ll actually want to eat

• 🤖An AI meal planner to make hitting your protein easier

• 🎁 Bonus recipes + free updates only for cookbook owners

Make weight loss effortless with high-protein meals you’ll actually enjoy today!

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Chicken Tortilla Soup

48g Protein Per Serving | 444 Calories | 45-50 Minutes | 7-8 Servings

Ingredient List

• 2.5 lbs split chicken breasts

• 1 large yellow onion, diced

• 3–4 cloves garlic, minced

• 1 tbsp chili powder

• 2 tsp ground cumin

• 1 tsp smoked paprika

• 1 tsp dried oregano

• 22 oz jarred roja or taqueria-style salsa

• 1 can cream of chicken soup

• 2 cups bone broth

• 4 cups water

• 2 bay leaves

• 1 (15 oz) can corn, drained

• 1 (15 oz) can black beans, drained

• Juice of 1 lime (to taste)

• Salt & black pepper, to taste

• Avocado oil spray

For Topping

• Light shredded cheese

• Fresh cilantro

• Tortilla chips

Instructions

1. Spray the bottom of a large pot or Dutch oven with avocado oil. Preheat to medium heat. Season the chicken all over with salt & pepper. Add the chicken and brown both sides for 3-4 minutes.

2. Remove the chicken and add the diced onion and cook for 2-3 minutes until translucent, then add the garlic and cook for 30 seconds.

3. Add the chili powder, cumin, smoked paprika, oregano, and black pepper, bay leaves and stir for 30–60 seconds until aromatic.

4. Pour in 4 cups of water and 2 cups of bone broth then stir. Return the chicken to the pot.

5. In a blender, blend the salsa and cream of chicken soup until completely smooth, then pour the mixture into the pot.

6. Cover the pot and bring to a gentle simmer. Simmer for 20–25 minutes, until the chicken is fully cooked and tender.

7. Remove the chicken, shred it, then return it to the pot. Add the beans and corn to the pot as well. Simmer uncovered for 10–15 minutes.

8. Taste for salt and remove the bay leaves.

9. To serve, add 3-4 ladles of the soup to a bowl. Top with light shredded cheese, cilantro, a squeeze of lime, and 4 tortilla chips broken into smaller pieces.

Welcome back! Enjoy the soup and let me know if you make it!

Eat Well,

Marcus Matkins

Breakfast is not the most important meal of the day.

At least, that’s how most of us treat it.

Rushing from one thing to the next and grabbing nothing or whatever’s easiest.

And that’s precisely when fat loss efforts can start to fall apart.

We end up eating too late, eating too much, or both, since we never started the day with a truly high-protein breakfast.

Not because anyone’s “undisciplined”, but because no one has 30 minutes to cook a full breakfast every morning during the week.

So the real challenge isn’t eating breakfast.

It’s finding a breakfast that’s fast, portable, filling, and tasty enough to want it again and again.

My go-to breakfast lately that hits all those boxes is this Ham, Egg & Arugula Breakfast Sandwich.

It’s a brunch-level package, but without the day-old leftover ingredients and a hefty price tag.

With the help of the microwave and cooking a few things simultaneously, you can have this ready to go in 10-15 minutes.

Once it’s ready, you’ll be biting into a soft soufflé-style egg, crispy sourdough, smoky ham, lemony arugula, and creamy aioli and cheese.

All of that together delivers a whopping 49g of protein per serving first thing in the morning.

If that sounds good to you, give this a try!

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Ham, Egg & Arugula Breakfast Sandwich

49g Protein Per Serving | 493 Calories | 10-15 Minutes | 1 Serving

Ingredient List

Soufflé Egg

• 1 whole egg

• 9 tbsp egg whites

• 2 tbsp blended 2% cottage cheese

• ⅛ tsp salt

• ⅛ tsp black pepper

Sandwich Base

• 2 slices sourdough

• 2.5 oz smoked ham

• 2 tbsp light shredded cheddar cheese

• Arugula

• Lemon

• Black pepper

• Olive oil

Garlic Aioli

• 1 ½ tsp non-fat Greek yogurt

• 1 tsp mayo

• ½ tsp garlic powder

• ⅛ tsp black pepper

Instructions

1. In a small bowl, dress a handful of arugula with lemon juice, salt, pepper, and a touch of olive oil. Transfer to a plate.

2. Mix the ingredients for the garlic aioli in the same bowl.

3. Heat a pan to medium-low and add a light spray of oil.

4. Add two sourdough slices and toast for 2–3 minutes until golden.

5. Flip, then sprinkle light shredded cheese on the toasted side. Toast for 1-2 minutes more, then remove from the pan.

6. Blend the ingredients for the soufflé egg until completely smooth.

7. Pour the mixture into a shallow square or rectangular microwave-safe dish.

8. Microwave 45 seconds, then push the cooked edges toward the center so the runny middle spreads outward.

9. Microwave 30–35 seconds more, then let it rest 30 seconds. Fold the egg once.

10. Warm the ham in the same pan as the bread, 20 seconds per side.

11. Spread the aioli on the bottom slice, then top with the ham, followed by the egg, arugula, and finally the top slice.

12. Close the sandwich and you’re ready to eat!

Glad to have you here! Have a great rest of the week and a brunch of delicious mornings!

Eat Well,

Marcus Matkins

CAVA has officially killed Chipotle.

For the first time in years, a fast-casual spot actually impressed me.

As I collected my boyfriend tax by stealing a bite of my girlfriend’s CAVA bowl, I was blown away by how much flavor was packed into it.

I used to feel that way about Chipotle too, but it hasn’t hit the same since 2019.

Having a bit of that CAVA bowl made me want my own, until I saw it cost $18.

And unless you’re one of the unlucky souls (like me) who doesn’t have a CAVA within five miles, delivery bumps it closer to $25.

At that point, I might as well order a burger at a sit-down restaurant.

So I looked up some copycat recipes and realized why CAVA tastes so good:

They layer their bowls with a ton of components that all need to be prepped separately.

Do that plus marinate a protein and it easily becomes a prep-all-day situation.

Sometimes it’s worth going through all that for 100% authentic flavor, but let’s be real, who has that kind of time?

Not me.

Which is why I made a CAVA-inspired protein bowl with similar flavor, fewer calories, and simpler steps.

A perfect go-to alternative made for weekly high-protein meal prep.

In this recipe, we’re not marinating all night long or making 12 separate toppings.

Instead, we’re taking a few shortcuts with a 30-minute Greek yogurt marinade, pre-shredded veggies, dried spices, and some quick-prep toppings with big flavor.

That way, you too can have your own CAVA bowl with 54g of protein any time you want.

So, if you’re ready to get your Greek on, let’s get cooking!

If you like this recipe you’ll love the Protein Cuizine cookbook with:

• 📓 120+ macro-friendly recipes you’ll actually want to eat

• 🤖An AI meal planner to make hitting your protein easier

• 🎁 Bonus recipes + free updates only for cookbook owners

Make weight loss effortless and start eating high-protein meals you actually enjoy today!

Get the cookbook here

Subscribe now

Here are a few notes regarding the recipe:

• For the best flavor, marinate the chicken for 4 hours if you have time (reduce salt to 1¼ tsp).

• Don’t overcrowd the pan when cooking the chicken. It helps it brown properly.

• Do not skip the teaspoon of olive tapenade / salad, since it adds a ton of flavor.

  • If you can’t find olive salad, capers work as a substitute.

• To get the calories under 500, reduce rice to ½ cup and bump up the tomatoes + cucumbers.

• If you want the chicken spicier, add 1–2 tsp more harissa paste to the marinade.

CAVA-Inspired Protein Bowl

54g Protein Per Serving | 530 Calories | 40-50 Minutes | 4 Servings

Ingredient List

Mediterranean Chicken

• 1½ lbs boneless chicken breast or thighs

• 6 tbsp non-fat Greek yogurt

• 1½ tbsp lemon juice

• 2 tsp garlic powder

• 1 tsp harissa paste

• 1 tsp olive oil

• 1½ tsp dried oregano

• 1½ tsp paprika

• 1½ tsp salt

• Black pepper, to taste

Rice

• 1 cup uncooked basmati rice

• 1 3/4 cup chicken bone broth

• Squeeze of lemon

Crazy Feta

• 5 oz reduced-fat feta crumbles

• 2 tbsp cottage cheese

• 1 jalapeño, diced

• 1/2 small yellow onion, diced

• 1 tbsp garlic powder

• 1 tsp olive oil

• Squeeze of lemon

Cabbage Slaw

• 8 oz bag shredded red cabbage

• 2 tbsp parsley, chopped

• 1 tbsp olive oil

• 1 tbsp lemon juice

• 1 tsp dried oregano

• ½ tsp garlic powder

• ½ tsp salt

• ¼ tsp black pepper

Harissa Vinaigrette

• 1 tbsp olive oil

• 2 tbsp harissa paste

• 2 tbsp lemon juice

• 1 tbsp vinegar

• 1 tsp honey

• 1 tsp garlic powder

• ½ tsp dried oregano

• ¼ tsp salt

• 2–4 tbsp water, for thinning

Additional Toppings

• Red pepper or any hummus of choice

• Jarred olive tapenade (or olive salad)

• Cherry tomatoes, halved

• Diced cucumber

Instructions

1. Mix all the ingredients from the Mediterranean chicken list in a large bowl. Let it marinate for at least 20-30 minutes, while prepping other ingredients.

2. In a pot, combine the basmati rice with chicken bone broth. Bring to a boil, reduce heat to low, cover, and cook until liquid is absorbed (about 12–15 minutes). Remove from heat and squeeze lemon over the rice.

3. In a pan, sauté diced jalapeño and diced onion for 2–3 minutes until softened. Let cool.

4. Add the ingredients for the crazy feta to a blender. Blend on medium for 1-2 minutes until smooth and creamy.

5. In a large bowl, toss the ingredients for the cabbage slaw. Set aside.

6. Whisk together the harissa vinaigrette ingredients in a small bowl, adding water gradually until pourable.

7. Heat a skillet over medium-high and sear the marinated chicken pieces until browned, about 2-3 minutes per side. Let the chicken rest and chop the pieces in half.

8. To assemble each bowl: add ¾ cup cooked rice to the bottom, top with 5 oz cooked chicken, add 1 cup cabbage slaw around the side, ½ cup cherry tomatoes and ½ cup diced cucumber, 1 tsp olive tapenade, and 1 heaping tbsp each of crazy feta and hummus.

9. Drizzle 1 tbsp of harissa vinaigrette over the entire bowl and then dig in!

I appreciate you reading the newsletter! Wishing you a great week of healthy eats.

Eat Well,

Marcus Matkins

There is no such thing as a chocolate chip cookie that’s high-protein.

Believe me, I’ve tried everything from Quest cookies to viral protein cookie recipes and literally every time I felt like I’d been tricked into eating sandpaper disguised as a cookie.

If a cookie is labeled as high-protein, it’s usually pretty cakey and/or it’s high-nasty.

But there is such a thing as a real chocolate chip cookie that happens to be high in protein, gooey, chewy, and just around 210 calories.

It took me making seven Frankenstein batches to make this possible.

With this foolproof recipe, it will only take you one try if you follow directions, limit substitutions, and have a little patience.

To keep it foolproof, you’ll need some uncommon ingredients like Einkorn flour and Vital Wheat Gluten.

These ingredients not only add protein without transporting your mouth to the Sahara dessert (pun intended), but also add nutrition and digestibility.

If you want to make the best cookies possible, I highly recommend not substituting them.

Don’t worry, you can easily get these ingredients on Amazon or at Whole Foods.

I’m also planning to make more baked goods with these ingredients, so think of it as a one-time investment in some future protein goodies.

I think once you try this recipe, you’ll be happy you did!

Alright, enough yapping, let’s get COOKIEing!

If you like this recipe you’ll love the Protein Cuizine cookbook with:

• 📓 120+ macro-friendly recipes you’ll actually want to eat

• 🤖 A ChatGPT meal planner to make hitting your protein easier

• 🎁 Bonus recipes + free updates only for cookbook owners

Make weight loss effortless and start eating high-protein meals you actually enjoy today!

Get the cookbook here

Subscribe now

Here are a few notes regarding the recipe:

• Make the cookies feel more chocolately in every bite by chopping up 1/3 of the chocolate chips into smaller chunks and leaving the others whole.

• If you want your cookies even gooier, bake them at 375°F for 6-7 mins.

• You can substitute the unflavored whey protein powder for any vanilla-based protein powder.

• Avoid overmixing the dough by using this simple folding technique.

• Don’t skip refrigerating the dough for at least 12 hours.

• If you’re watching sodium levels, feel free to use unsalted butter.

Protein Chocolate Chip Cookie

10g Protein Per Serving | 208 Calories | 20 Minutes + Overnight Chill | 12 Servings

Ingredient List

Dry

• 80g einkorn flour

• 40g vital wheat gluten

• 60g unflavored whey protein powder

• 5g oat flour

• ½ tsp baking soda

• ½ tsp salt

Wet

• 1 stick salted butter (113 g)

• 2 heaping Tbsp ghee (≈ 28 g)

• 1 large egg

• 1 large egg yolk

• 1 tsp vanilla extract

Mix-Ins

• 40g coconut sugar

• 50g brown-sugar monkfruit

• 20g light brown sugar

• 140g sugar-free dark chocolate chips

Instructions

1. Melt butter and ghee together over medium heat. Cook 2–3 minutes until the butter is browned. Remove from heat and let cool slightly.

2. Combine coconut sugar, monk-fruit brown sugar, and light brown sugar with the browned butter until well combined.

3. In a bowl, whisk in the sweetened brown butter, egg, yolk, and vanilla extract until smooth.

4. In a separate bowl, whisk together the vital wheat gluten, einkorn flour, oat flour, baking soda, salt, and protein powder.

5. Fold the dry ingredients into wet. Mix just until no dry streaks remain, then fold in chocolate chips.

6. Cover and refrigerate the dough for 12–24 hours.

7. Take the dough out of the fridge and let it come up to room temp.

8. Scoop 55–60 g (≈ 2 Tbsp) portions and roll into a ball. Flatten the balls into 3/4 inch disks on a baking sheet lined with parchment paper.

9. Bake at 400°F for 4-5 min. Pull when edges are slightly golden and centers look glossy.

10. Rest on the sheet 5–7 minutes, then transfer to a rack to finish cooling. Then you’re ready to enjoy!

Glad to have you back! Enjoy your Sunday and the cookies!

Eat Well,

Marcus Matkins

Not all pancakes are created equal.

Some are sweet.

Some are savory.

Some even manage to get crispy at times.

Even rarer are ones that are high-protein and able to pull off a few of these traits.

But there’s only one kind of pancake that does all of it at once while still being packed with protein:

The Japanese Okonomiyaki Pancake.

I know you might be wondering what the heck that is.

In simple terms, it’s a veggie-loaded pancake full of umami flavor topped with Japanese mayo and a sweet, tangy sauce.

Sounds like it would be pretty indulgent right?

Well, you wouldn’t be wrong.

The usual Okonomiyaki Pancake clocks in north of 650 calories and only 22g of protein, including sauces.

However, with a few simple changes like using bone broth, adding lean ground turkey, and lightening up the sauces, today’s more diet-friendly version saves you 150 calories and doubles the protein.

All while being simple to make, reheating well, and having a quick cook time.

That’s why this just might become your new favorite meal prep, but the only way to know is to give it a go.

So, let’s get cooking!

Hitting your protein goals doesn’t have to mean eating bland chicken.

That’s why I made the Protein Cuizine cookbook with:

• 📓 120+ macro-friendly recipes you’ll actually want to eat

• 🤖 A ChatGPT meal planner to make hitting your protein easier

• 🎁 Bonus recipes + free updates only for cookbook owners

Grab your copy today and start eating high-protein meals you actually enjoy.

Get the cookbook here

Subscribe now

• Here are a few notes regarding the recipe:

  • I used an 8-inch pan to make shaping the pancakes easier.

  • Use pre-shredded cabbage to make prepping this recipe faster.

  • Make this tastier by using a high-quality AP flour brand like King Arthur.

  • Save calories by using a 15-calorie hoisin sauce like the Whole Foods brand.

  • Serve immediately if you like your pancake to have a slightly crispy exterior.

  • If you’re looking for bonito or tuna flakes, your local Asian market will usually have it.

Okonomiyaki Pancake

45G Protein Per Serving | 500 Calories | 25-30 Minutes | 2 Servings

Ingredient List

Pancake

• 2 whole eggs

• 1 egg white

• ½ cup chicken bone broth

• 1/2 tsp soy sauce

• 1/8 tsp fish sauce

• 2/3 cup AP flour

• 2 cups finely shredded cabbage

• 4 green onions, white parts thinly sliced

• Avocado oil spray

Ground Turkey

• 1 lb 93/7 ground turkey

• 1 tbsp Furikake or Japanese seasoning

• 1-2 tsp soy sauce

Tonkatsu

• 2 tbsp no-sugar added ketchup

• 1 tbsp Hoisin sauce

• 1 tsp soy sauce

• 1 tsp worcestershire sauce

• Water (to thin the sauce)

Light Mayo

• 2.5 tbsp non-fat Greek yogurt

• 1 tsp Kewpie mayo

• Water (to thin the sauce)

• Salt, to taste

Instructions

1. In a large bowl, whisk eggs, egg white, bone broth, soy sauce, and fish sauce until smooth.

2. Add the flour and a pinch of salt, then whisk until just combined.

3. Fold in shredded cabbage and green onion making sure the vegetables are fully coated. Set aside.

   1. If excess batter pools at the bottom, add a bit more cabbage.

4. In separate bowls, mix the ingredients for the tonkatsu sauce and light mayo. Add water a teaspoon at a time until smooth and drizzleable.

5. Heat cooking spray in a large skillet over medium heat.

6. Add the ground turkey and let it sear untouched for 1-2 mins.

7. Flip the turkey and break it up into fine pieces. Season with the Furikake seasoning and soy sauce. Continue to cook until browned.

8. Heat cooking spray in a small skillet over medium heat.

9. Pour in half of the batter. Flatten gently into a 6-7 inch pancake. Cover and cook 3-4 min per side, until golden and crisp on the edges.

10. Place the cooked pancake in the middle of a plate. Spoon 5 oz of the ground turkey around the edges. Drizzle with the sauces. Top with extra green onions, pickled onion, or bonito flakes if desired. Enjoy!

Thanks for reading! I hope this recipe takes the cake and pans out as well for you as it did for me.

Eat Well,

Marcus Matkins

A truly good apple pie is a rare find.

An even rarer find is a dessert with a good amount of protein that tastes similar to apple pie.

Of course, you can settle for a protein apple crisp or apple fritter.

But after eating them countless times, I can tell you that the graininess of oats and the lack of deep frying keep them from fully scratching the apple pie itch, at least for me.

To really feel like an apple pie, you need that buttery topping along with a syrupy, warm filling.

The problem is that most desserts only get that combo right, by making the calories go high and the protein stay low.

Unit now.

Meet the Protein Apple Cobbler!

Your easy macro-friendly apple pie alternative with 14g protein per serving.

Every bite consists of caramelized chunks of apple, a buttery bite of biscuit, and a light & creamy icing.

All for 75% less fat and sugar than your average pie slice.

Plus, it doesn’t require crazy good baking skills and reheats in the microwave very well.

So, whether you decide to split this with a friend or hide away in your room and eat the whole thing by yourself, I’m confident this will satisfy and satiate you without putting you in a food coma.

Now it’s time to taste it for yourself. Let’s get cooking!

Tired of missing your protein goals and eating the same boring meals?

That’s why I made the Protein Cuizine cookbook with:

• 📓 120+ macro-friendly recipes you’ll actually want to eat

• 🤖 A ChatGPT meal planner to make hitting your protein easier

• 🎁 Bonus recipes + free updates only for cookbook owners

Get the cookbook here

Subscribe now

• Here are a few notes regarding the recipe:

  • The dish used in the picture is a 4 x 6” Pyrex dish.

  • Macros show 82g carbs but net carbs are closer to 45g after considering the sugar alcohols and fiber intake.

  • Use whatever apples you like, but make sure the filling has 50% sweet & 50% tart apples in it.

  • If you don’t have self-rising flour, just mix 1/4 cup AP flour with 1/2 tsp baking powder.

  • Your filling should have a thin syrup before going into the oven.

    • If it looks dry, just add 1-2 tbsp of additional water at a time.

    • Just make sure to add additional cinnamon and sweetener if you add more water.

  • You can replace the ghee with butter, but I recommend using ghee to maximize flavor.

  • Unflavored whey protein powder works best for the biscuits, but you can use vanilla.

  • To make zero-calorie powdered sugar: blend your zero-calorie sweetener until very fine.

  • To make zero-calorie brown sugar: mix 1 tbsp of your sweetener with 1 tsp of molasses.

  • If you want an even more syrupy cobbler, cut the apples in 1/4-inch chunks.

  • If the dough feels dense, add 1-2 tsp milk to loosen it up.

Protein Apple Cobbler

14G Protein Per Serving | 230 Calories | 35-40 Minutes | 2 Servings

Ingredient List

Apple Filling

• 1 medium Gala apple, peeled & sliced 1/2-inch thick

• 1 medium Honeycrisp apple, peeled & sliced 1/2-inch thick

• 2 1/2 tbsp brown sugar monkfruit

• 1 tsp cinnamon

• 1/8 tsp nutmeg

• 1/2 tsp vanilla extract

• 2 tbsp lemon juice

• 6-7 tbsp water

• 1/2 tsp cornstarch mixed with 2 tbsp water

• Pinch of salt

Cobbler Topping

• 1/4 cup non-fat Greek yogurt

• 1/4 cup + 2 tbsp self-rising flour

• 1 tbsp unflavored or vanilla whey protein powder

• 2 tsp ghee, melted

• Pinch of salt

Cobbler Icing

• 1/2 scoop unflavored whey protein

• 2 tsp powdered monk fruit or Swerve confectioners

• 1/4 tsp vanilla extract

• 1-2 tsp fat-free milk

• Dash of butter extract (optional)

Cooking Instructions

1. In a small saucepan over medium heat, combine Gala and Honeycrisp apples, brown erythritol, cinnamon, nutmeg, vanilla, lemon juice, 6–7 tbsp water, and a pinch of salt.

2. Stir occasionally and cook for 10 minutes, until the apples begin to soften.

3. Stir in the cornstarch slurry (½ tsp cornstarch mixed with 2 tbsp water).

4. Simmer another 1-2 minutes, until the mixture thickens into a glossy, syrupy filling then transfer to a greased 4×6″ glass baking dish.

5. Preheat the oven to 400°F. In a medium bowl, mix self-rising flour, protein powder, and a pinch of salt.

6. Add ¼ cup Greek yogurt and 2 tsp melted ghee; stir until a sandy, sticky dough forms.

7. Lightly press the dough together with your hands into about 8-10 small balls.

8. Place the balls directly over the warm apple filling. Bake for 18–22 minutes, until the topping is golden brown.

9. Remove from the oven and let it cool 5–10 minutes.

10. While it cools, mix the ingredients for the protein icing in a bowl.

11. Drizzle the icing generously over the warm cobbler. Then dig in!

Glad to have you here! Hope this cobbler gives you a warm slice of happiness!

Eat Well,

Marcus Matkins

l refuse to call queso an appetizer anymore.

It’s accidentally become a meal for me one too many times.

The “one more chip” promise rarely works and after a while, it’s a joke after downing nearly 90% of the whole basket with a cup of pure melted cheese.

That always ends with an overstuffed belly and no room left for protein.

I can only stash so many fajita specials in the back of the fridge before forgetting about them.

So, I’m done treating queso like a cute little snack.

Instead, it’s getting the meal-level respect it deserves with this One-Pan Queso Chicken.

We’re talking 55g of creamy and cheesy protein that feels like a dip but really is a balanced meal.

There’s chunks of cheese, green chili, black beans, tomatoes, and chicken in every bite which pairs perfectly with rice.

This recipe also pairs well with a weeknight because it’s so simple.

Just mix the queso ingredients, pour it over the chicken in a pan, and let the oven do the work.

Finish with fresh pico de gallo and you can kiss your queso cravings goodbye.

So if you’re ready to give it a go, let’s make it.

Tired of missing your protein goals and eating the same boring meals?

That’s why I made the Protein Cuizine cookbook with:

• 📓 120+ macro-friendly recipes you’ll actually want to eat

• 🤖 A ChatGPT meal planner to make hitting your protein easier

• 🎁 Bonus recipes + free updates only for cookbook owners

Get the cookbook here

Subscribe now

One-Pan Queso Chicken

55G Protein Per Serving | 510 Calories | 60 Minutes | 4 Servings

Ingredient List

Queso Chicken

• 4 medium-sized chicken breasts (about 1.25 lbs)

• 15 oz can fire-roasted diced tomatoes, drained

• 15 oz can black beans, drained

• 4 oz can diced green chilis

• 2 tbsp taco seasoning

• 6 oz low-fat cottage cheese

• 2 oz light cream cheese

• 1 cup light shredded Mexican cheese

• 2 tbsp salsa

• 1 tsp popcorn cheese seasoning

• Salt & pepper, to taste

• Cooked jasmine rice

Pico De Gallo

• 2-3 roma tomatoes

• 1/4 cup white onion, chopped

• 1/4 cup serrano pepper, chopped

• 2 tbsp cilantro, chopped

• Squeeze of lime juice

• Salt to taste

Cooking Instructions

1. Preheat the oven to 400°F. In a blender, add the cottage cheese, light cream cheese, ½ cup light shredded Mexican cheese, taco seasoning, cheese seasoning, and salsa to blend until smooth and creamy.

2. In a large bowl, stir together the queso base, diced tomatoes, black beans, and green chilis until well combined.

3. Pour the mixture into an oven-safe 3-4 qt pan or 9×13” casserole dish. Place the chicken on top, season lightly with salt and pepper, and cover tightly with foil.

4. Bake the chicken in the oven covered with foil for 35 minutes.

5. Mix the ingredients for the fresh pico de gallo and set aside.

6. Once the time is up for the chicken, remove it from from the pan, sprinkle an additional 1/2 cup of shredded cheese in the pan and stir the queso mixture until creamy and uniform. Optionally, add to the oven for 5 mins if it needs to thicken.

7. Plate the chicken, top with fresh pico, and serve with 1/2 cup of rice. Enjoy!

Thanks for stopping by! See you next week a new dessert recipe.

Eat Well,

Marcus Matkins

What costs $13.99 and tastes as bland as a TV dinner?

It’s these garlic soy packaged noodles I thought were a good idea to grab for a quick meal while unpacking boxes at a new place.

If you have no idea what I’m talking about, they’re these Asian-style noodle packs that usually come with a seasoning sauce inside from brands like Momofuku or A-Sha.

As with most trendy meal-starter products these days, they reel you in like a fish with front label claims of being air-fried, vegan, gluten-free, quick to cook, etc.

And of course, there’s the expectation that anything with soy & garlic in the name has to be delicious, right?

Well, apparently that doesn’t apply if it’s ready in 3 minutes.

But hey, sometimes that’s the price you pay for convenience. That doesn’t mean, however, you have to pay it every time.

This time we’re giving these noodles a protein makeover, so they’ll actually taste good and still fit comfortably in a weight loss diet.

In just 20 minutes, we can turn them into Five-Spice Beef Garlic Noodles, where every bite consists of bits of aromatic beef, soft mushrooms, fresh green onions, and a little kick of sriracha.

That all adds up to 47g of protein per serving and a warm, satisfying meal prep you’ll want over and over again.

So if you’re ready to try it, then let’s get cooking.

P.S. next weekend we’ll be back with another meal plan.

Tired of missing your protein goals and eating the same boring meals?

That’s why I made the Protein Cuizine cookbook with:

• 📓 120+ macro-friendly recipes you’ll actually want to eat

• 🤖 A ChatGPT meal planner to make hitting your protein easier

• 🎁 Bonus recipes + free updates only for cookbook owners

Get the cookbook here

Subscribe now

Here are a few notes regarding the recipe:

• This recipe makes 3 servings to avoid overcrowding the pan.

  • If you want 6 servings, double the recipe and cook in two batches.

• If you can’t find soy garlic packaged noodles, other soy flavors will work too.

  • There’s soy & scallion, spicy soy, sweet & spicy, and more out there.

  • I used A-Sha garlic soy noodles for this recipe.

  • Momofuku is the most common brand I’ve seen, but I’d get it on sale.

  • Trader Joe’s sells their own version of packaged soy noodles at $4.99.

• Make sure the noodles you get are air-dried to keep calories low.

• Top the noodles with a little chili crisp or gochugaru at the end for a crunch!

Five-Spiced Beef Garlic Noodles

47G Protein Per Serving | 483 Calories | 20 Minutes | 3 Servings

Ingredient List

• 1 lb 93/7 ground beef

• 2 Momofuku Soy & Garlic noodle bricks + sauce packets

• 1 cup shiitake or crimini mushrooms, chopped

• 4 green onions, sliced (whites finely chopped & greens cut into long pieces)

• 2 cloves garlic, minced (or ½ tsp garlic powder)

• 2 tsp butter

• 1 tsp Chinese five-spice powder

• Salt & black pepper

• 2 tsp sriracha

• Avocado oil spray

• Gochugaru or chili crisp (optional, for topping)

Cooking Instructions

1. Boil noodles according to package directions. Drain and set aside.

2. Heat a large skillet or wok over medium-high. Spray with avocado oil, add butter, and beef. Season with 1/2 tsp salt and black pepper to taste. Cook until the beef is mostly browned, but still has a little pink left.

3. Sprinkle in five-spice, stir, and cook 30 seconds to bloom the spice.

4. Add garlic, mushrooms, and the white parts of the green onions. Cook 3–4 minutes until softened.

5. Add the cooked noodles to the pan. Pour in both noodle sauce packets and the sriracha. Toss well until evenly coated.

6. Plate, top with green onion greens, and a little gochugaru flakes or your favorite chili crisp. Enjoy!

Thanks for reading! I hope you get oodles of enjoyment out of these noodles.

Eat Well,

Marcus Matkins

You know something’s truly healthy when it’s hard to eat.

The kind of food you choke down for the benefits, not the flavor.

The foods your mom promised would make you big and strong one day, as she pleaded for you to finish them.

We all have that one food we force ourselves to eat. My torture of choice, is sockeye salmon.

It’s always got the typical grainy/dry taste and is only enjoyable if you drown it in a sauce. Even then, it’s not the kind of meal you’d go crawling back for seconds on.

Which is a shame, because sockeye is one of the healthiest proteins out there since it’s loaded with omega-3s, low in fat, and great for your skin.

It’s just got one problem: It’s hard to make it taste good.

That’s why so many online recipes bathe it in butter or teriyaki, so you can pretend you’re actually enjoying eating the fish rather than the sauce.

But I wanted to find a way to legitimately enjoy sockeye salmon more often, so I can get those benefits without a hefty serving of dread.

And that’s what you get with this Open-faced Salmon BLT meal prep.

Instead of shamefully hiding the salmon, we’re elevating it with a layer of toasted sourdough, lemon-garlic aioli, fresh tomatoes, baby greens, and a slice of crispy bacon on top.

This combo is sure to deliver delight in every bite while still being high-protein and macro-friendly.

Ready to try it out? Then let’s get cooking.

Tired of missing your protein goals and eating the same boring meals?

That’s why I made the Protein Cuizine cookbook with:

• 📓 120+ macro-friendly recipes you’ll actually want to eat

• 🤖 A ChatGPT meal planner to make hitting your protein easier

• 🎁 Bonus recipes + free updates only for cookbook owners

Get the cookbook here

Subscribe now

Here are a few notes regarding the recipe:

• To meal prep for later, bake the salmon and cook the bacon ahead of time.

  • Make the aioli ahead of time as well.

  • Toast the bread and slice the veggies the day of serving.

  • Pack 1 portion of everything and assemble when you’re ready to eat.

• If you can’t find center-cut bacon, thick-cut bacon will do just fine.

• Depending on calories, you can have an additional slice of sourdough.

  • This is the brand of sourdough that I used. 1 slice adds 65 calories.

Open-Faced Salmon BLT

35G Protein Per Serving | 325 Calories | 30-35 Minutes | 4 Servings

Ingredient List

• 1.5 lbs sockeye salmon, cut into BBQ fillets

• 8 oz center-cut or Sunday bacon

• 1 loaf sourdough bread

• 4 vine-ripened tomatoes, sliced

• 1 bag baby kale or arugula

• Avocado oil spray

Salmon seasoning

• 2 tsp salt

• 1 tsp paprika

• 1 tsp smoked paprika

• 1 tsp garlic powder

• 1 tsp onion powder

• 1 tsp thyme

• 1/2 tsp white pepper

• 1/4 tsp cayenne pepper

Lemon Garlic Aioli

• 4 tbsp non-fat Greek yogurt

• 1 tbsp + 1 tsp regular mayo

• 1/2 tsp garlic powder

• 1/2 tsp black pepper

• 1 tsp lemon juice

• Salt, to taste

Cooking Instructions

1. Preheat the oven to 425°F. Place 6 slices of the bacon in a cold skillet and set to medium-low heat. Cook slowly until browned and crispy, rendering out the fat fully.

2. While the bacon cooks, stir together all aioli ingredients in a small bowl. In another bowl, mix the salmon seasoning blend.

3. Slice the tomatoes. Season both lightly with salt & pepper.

4. Once the bacon is browned, remove it from the pan and pat it dry with paper towels. Reserve the bacon fat.

5. Grab a large baking sheet or cast-iron pan. Generously coat with avocado oil spray and preheat in the oven for 5 minutes.

6. Pat salmon dry, coat lightly with avocado oil, and season generously on both sides.

7. Place salmon on the baking sheet or pan, skin side down. Bake 10–12 minutes, or until salmon is flaky. Let rest, then cut into 5-oz portions.

8. Meanwhile, heat a skillet with 1–2 tbsp reserved bacon fat. Toast sourdough slices until golden on both sides.

9. Spread each bread slice with 1 tbsp aioli. Top with greens, tomato slices, the salmon, and 1 slice of bacon. Drizzle with extra aioli on top, if desired. Enjoy!

Thanks for hanging out with me for a bit. Hope this helps make your week a little tastier!

Eat Well,

Marcus Matkins

What’s one of the best things your mom has ever cooked for you?

I just got back from visiting my mom, and after spending the week reminiscing (and eating alot), I completely forgot to send this newsletter.

But the one thing I didn’t forget is that she makes the best sweet potato pie in the world.

I know everyone says something like that about their mom, but seriously, her pie is so good I could eat it for breakfast and probably eat a whole one by myself in two days.

Except during a fat loss phase.

During those times, the only thing I still eat that’s remotely similar to sweet potato pie is sweet potato itself.

Especially since it’s one of the most filling and nutritious carbs to have in your arsenal when you don’t have many calories to spare.

But as great as it is, plain sweet potato doesn’t exactly replace that slice of sweet potato pie.

That’s why I started having this Protein Sweet Potato Soufflé.

In under 10 minutes, it delivers a warm, pie-like filling with marshmallow fluff on top, all for 31g protein.

It’s super easy to make and doesn’t require a lot of ingredients, making it a perfect protein snack or dessert you can make whenever you’re feeling hungry.

Whether you’re a big fan of pie like me or you just have a sweet tooth that won’t sleep, you’ll love this one!

Ready to try it out? Then let’s get cooking.

Tired of missing your protein goals and eating the same boring meals?

That’s why I made the Protein Cuizine cookbook with:

• 📓 120+ macro-friendly recipes you’ll actually want to eat

• 🤖 A ChatGPT meal planner to make hitting your protein easier

• 🎁 Bonus recipes + free updates only for cookbook owners

Get the cookbook here

Subscribe now

Here are a few notes regarding the recipe:

• Bake the sweet potatoes for better flavor if you have time.

  • I would normally do about 40-50 minutes at 425°F.

• I used whey-casein protein powder for this recipe.

• Other protein powders should work, but add liquids slowly.

• A snickerdoodle or pumpkin pie-flavored protein will make this even better.

Protein Sweet Potato Soufflé

31G Protein Per Serving | 319 Calories | 7-8 Minutes | 1 Serving

Ingredient List

• 1 small sweet potato (1/2 cup cooked)

• 1 scoop vanilla protein powder

• 1 tbsp whipped butter

• 1–2 tbsp 2 % milk

• 1 tbsp zero-calorie sweetener (preferably brown)

• ½ tsp vanilla extract

• Dash of cinnamon

• Pinch of salt

• Maple syrup (optional)

Protein Marshmallow Fluff

• 2 tbsp light whipped topping

• 2 tsp vanilla protein powder

Cooking Instructions

1. With a fork, poke holes all around the sweet potato. Wrap in a paper towel and microwave on high until soft. (About 4-5 minutes)

2. Let it rest 1-2 minutes, then peel, scoop, and mash 1/2 cup of the potato in a bowl.

3. Stir in the protein powder. Add whipped butter sweetener, vanilla, cinnamon, salt, and milk to create a smooth batter.

4. Microwave for 60–90 seconds. Set aside.

5. In a small bowl, gently mix the whipped topping and protein powder.
   Fold until smooth and fluffy. Add a splash of milk if needed to loosen.

6. Spoon the marshmallow topping into the center of the soufflé. Dust with cinnamon and optionally, drizzle with a little maple syurup. Enjoy!

Appreciate you reading! Hope this sweet potato keeps you from turning into a couch potato.

Eat Well,

Marcus Matkins

Do you ever feel like you’ve eaten everything there is to eat?

Especially after you’ve made yourself the same old burrito bowl for the 1,000th time or resorted to making spaghetti since it was the faster option?

Listen, you’re not alone.

As someone who sort of cooks as a side gig, I feel this way all the time.

After developing the recipes I make for this newsletter, I often go back to meals I could make in my sleep, mostly because I’ve tested the newsletter recipes so much.

The only problem is that those fallback meals eventually put me to sleep, too, as they get boring fast.

Before you know it, you’ve got a taste for absolutely nothing, and that’s when Uber Eats or snack foods start calling your name.

But today, I’ve got two uncommon recipes that might revive your tastebuds.

First up: a ground beef keema made with aromatic spices and fresh cilantro, served over a bed of black rice.

Then there’s a glazed chicken adobo, simmered in bone broth and vinegar, served over a mix of riced cauliflower and jasmine rice.

Both come together in about 30-35 minutes, only use one pan, and of course, they’re high in protein!

So if you’re looking to break out of your food rut, start right here.

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Ground Beef Keema

45G Protein Per Serving | 415 Calories | 30 Minutes | 6 Servings

Ingredient List

• 2 lbs 93/7 ground beef

• 3 medium tomatoes, chopped

• 2 medium onions, chopped

• 2 cups frozen peas

• 2 tsp garam masala

• 2 tsp turmeric

• 2 tsp smoked paprika

• 1 tsp black pepper

• 1/2 tsp cayenne pepper

• 2 tsp salt

• 4 tsp garlic, minced

• 3 tsp ginger, minced

• 1 cup cilantro, chopped

• 2 tsp ghee

• Avocado oil spray

• Lemon juice (to finish)

• Cooked black rice or basmati rice (for serving)

• Avocado oil spray

Cooking Instructions

1. Preheat a large pan over medium heat. Add the ghee to melt and sauté the onions for 5–6 minutes. Season with a pinch of salt.

2. Add garlic and ginger. Sauté for 1–2 minutes until fragrant.

3. Spray the pan and add the ground beef. Break up the meat and cook until browned.

4. Sprinkle the beef with the garam masala, turmeric, smoked paprika, black pepper, cayenne, and 2 tsp salt. Stir and mix well.

5. Stir in the chopped tomatoes. Cook until tomatoes break down and the mixture thickens slightly. (About 3-5 minutes)

6. Add peas and cook for 3–4 more minutes, until heated through.

7. Turn off the heat. Add the chopped cilantro and a squeeze of fresh lemon juice.

8. Split the keema into 6 servings and plate each with ½ cup cooked rice. Enjoy!

Chicken Adobo

51G Protein Per Serving | 513 Calories | 30 Minutes | 6 Servings

Ingredient List

• 3 lbs chicken legs

• 1/2 cup soy sauce

• 1/2 cup vinegar

• 1 1/2 cups chicken bone broth

• 3 tbsp zero-calorie sweetener

• 1 1/2 tsp molasses

• 6-8 garlic cloves, smashed

• 3 bay leaves

• 45–60 cranks freshly ground black pepper (about 1½ tsp)

• Avocado oil spray

• Green onion, chopped (for garnish)

• Riced cauliflower, for serving

Cooking Instructions

1. Spray a large pan with a heavy bottom or Dutch oven with avocado oil and heat over medium. In batches, sear chicken legs skin-side down for 2–3 minutes per side until lightly browned. Remove and set aside.

2. In the same pan, add soy sauce, vinegar, bone broth, sweetener, molasses, garlic cloves, bay leaves, and freshly ground black pepper. Don’t stir.

3. Return the chicken to the pan, nestling it into the sauce. Cover and simmer on low for 25-30 minutes. Flip halfway.

4. Uncover and simmer until the sauce thickens and glazes the chicken. Stir occasionally to prevent sticking. (If the sauce reduces too much, add a splash of bone broth to loosen it up.

5. Plate 3 chicken legs per serving with 1/2 cup each of rice and riced cauliflower. Spoon sauce over top and garnish with chopped green onion. Dig in!

Appreciate you reading. Hope these recipes shake up your usual routine! Let me know what you think if you try them!

Eat Well,

Marcus Matkins

The first brownie I ever had didn’t come from a bakery.

It came from Little Debbie.

Yes, I’m talking about those perfect squares with rainbow chocolate chips and a nice mix of yellow 5 lake, yellow 6 lake, blue 1 lake, red 3, and a few other color-number combos disguised as food.

I would consider myself to have a colorful palette at this point in my life, but it doesn’t include ingesting chemicals for a snack-sized brownie.

I’ve put such things behind me since my Little Debbie days.

Nowadays, I prefer a brownie with a little more oomph in every bite.

Let’s say maybe 23g of protein, low sugar, and no ingredients you need to grab from a lab.

If that sounds like an upgrade to you, then you’ll love these protein brownies.

They’re not the kind of brownies you’re going to find on a store shelf, and that’s the point.

These are dense, chocolatey brownies for people who want a more grown-up take on an old-school favorite.

Some go back to Little Debbie brownies to feel good like they used to.

We come back to these brownies to feel good for years to come.

So shall we eat some delicious brownies without feeling like crap after? Let’s do it!

P.S. the Kimchi Fried Rice recipe will be added to the cookbook tomorrow.

Don’t forget about paid subscription benefits:

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• 🤖 The ChatGPT meal plan generator using cookbook recipes

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Protein Brownies

23G Protein Per Serving | 233 Calories | 30-40 Minutes | 4 Servings

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Thai food for takeout is unbeatable.

Every time I’ve eaten it, it’s beaten the living daylights out of my calorie deficit.

I used to order stuff like Panang curry or Pad Kee Mao, thinking I was being healthy.

Then I’d wake up the next day, step on the scale, and wonder why the heck I was two pounds heavier.

The thing is, you’re not going to find a nutrition guide for Thai food on any local restaurant site.

And even if you did, you probably wouldn’t want to read it.

Especially when it comes to Pad Thai.

You’d think something that tastes so light and so fresh would be on the healthier side, right?

Don’t let that lime, cilantro, and peanuts on top fool you.

Those garnishes are there to distract you from the 30-40g sugar and 900 calories you’re about to consume.

So basically, it’s a noodle dessert. No big deal.

What is a big deal?

This High-Protein Pad Thai with one-third of the calories and just 5 grams of sugar.

Not just because it has 399 calories and 36 grams of protein per serving.

But because it’s made in one pan, with no wok or fish sauce required.

So you can stop at one store, grab everything you need, and have a flavorful, satisfying Pad Thai on the table in 35 minutes or less.

Ready to takeout your cravings and your protein goal in one shot?

Then let’s get cooking.

Want the full recipe?

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Here are a few notes regarding the recipe:

• I made this Pad Thai lightly sweet since that’s how I prefer it.

  • If you want it sweeter, just add 1-2 tsp more of the brown sugar sweetener.

  • If you don’t have brown sugar sweetener, you can use a regular sweetener.

• This recipe is designed to cook in two batches to maximize stir-fry flavor.

• If you have a large skillet or work, you can make this recipe in one batch.

• Prep all ingredients before starting because the active cooking time is quick!

High-Protein Pad Thai

36G Protein Per Serving | 399 Calories | 35 Minutes | 4 Servings

Ingredient List

Noodles & Protein

• 6 oz dry rice noodles (160g)

• 12 oz chicken breast, thinly sliced

• 6 oz extra firm tofu, cubed

• 3/4 cup liquid egg whites (200g)

• 2 whole eggs

• 2 cloves garlic, minced

• Avocado oil spray

Veggies & Add-Ins

• 2 cups bean sprouts

• 4 stalks green onion, sliced

• 2 tbsp chopped cilantro

• 4 tbsp crushed peanuts

Sauce

• 1 tbsp soy sauce

• 1 tbsp fish sauce

• 2 tbsp no-sugar-added ketchup

• 2 tsp Worcestershire sauce

• 1.25 tbsp zero-calorie brown sugar sweetener

• 2 tsp lime juice or rice vinegar

• 1 tsp molasses

• 1–2 tsp sriracha (adjust to taste)

• 1 tsp cornstarch + 2 tbsp water

Cooking Instructions

1. Boil the noodles for 6–7 minutes. Drain and rinse with cold water. Set aside.

2. Beat the eggs and egg whites together in a bowl. Season with salt and pepper.

3. Slice the green onions. Cut the white parts finely and slice the green parts into thin strips. Set aside.

4. Mix the ingredients for the sauce.

5. Spray a large pan with avocado oil and heat over medium-high. Add half of the cubed tofu and sear for about 2 minutes, or until golden on one side. Season with salt.

6. Push the tofu to the side of the pan. Spray again and add half of the chicken, half of the minced garlic, and the white parts of the green onion. Cook undisturbed until about 80% done. Season with salt.

7. Push the chicken next to the tofu. Spray the pan again and pour in half of the egg mixture. Let it set for about 1 minute, then scramble and combine with the tofu and chicken.

8. Add half of the noodles, bean sprouts, green onion greens, and half of the sauce to the pan. Toss everything together until well mixed and heated through.

9. Remove everything from the pan. Clean the pan, then repeat steps 4–7 with the remaining ingredients.

10. Top with crushed peanuts and cilantro. Enjoy!

Thanks for reading! Enjoy the noods and maybe keep them all for yourself.

Eat Well,

Marcus Matkins

You can’t have dinner without dessert.

But you might have to…

If all you’ve got is a zebra-spotted banana in your fruit basket or you forgot to make some protein ice cream the day before.

And even if you do plan ahead, sometimes you just aren’t feeling what’s at home.

That’s where these 5-minute protein desserts will save you.

They’re way more delicious than that protein bar you’re convincing yourself is dessert, but just as protein-packed.

Each dessert has over 20g of protein for around 215 calories.

Without needing any experimental ingredients.

Just simple ingredients like Greek yogurt, protein powder, cinnamon, lime juice, and whipped cream.

That way, they’re still decadent, but also quick and easy to make on repeat.

So are you ready to end dinner with a protein bang? Then give these a try!

If you’re a foodie who wants to get lean without eating boring diet food, I’ve got 160+ recipes built for exactly that.

Grab the cookbook here

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Frosted Cinnamon Bread

21G Protein Per Serving | 213 Calories | 5 Minutes | 1 Serving

Ingredient List

• 1 slice cinnamon bread

• 2 1/2 tbsp Greek yogurt

• 1/2 scoop protein powder

• 1 1/2 tbsp light cream cheese

• 1 tbsp light whipped topping

• 1/4 tsp vanilla extract

• 1/4 tsp cinnamon

Cooking Instructions

1. Toast the slice of cinnamon bread.

2. Mix the Greek yogurt with protein powder, whipped topping, cream cheese, vanilla extract, and cinnamon.

3. Top the cinnamon bread with the frosting and sprinkle with additional cinnamon. Enjoy!

Mini Key Lime Pie Mousse

23G Protein Per Serving | 216 Calories | 5 Minutes | 1 Serving

Ingredient List

Filling

• 1/3 non-fat Greek yogurt

• 1 1/2 tbsp light cream cheese

• 1 tbsp evaporated milk

• 1/2 scoop vanilla protein powder

• 2 tbsp lime juice

• 1/4 tsp vanilla extract

• 1 tbsp zero-calorie sweetener

• 1 tsp lime zest

Crust

• 1 graham cracker square (7g), crushed

• 1/2 tsp ghee or butter, melted

• Pinch of sweetener and salt

For topping

• 1 tbsp light whipped topping

• Lime zest

Cooking Instructions

1. In a small bowl, mix the ingredients for the crust. Set aside.

2. In another bowl, soften the cream cheese with a spoon. Add the Greek yogurt and the rest of the ingredients for the filling. Stir until smooth.

3. Spoon half of the crust into a shot glass or small ramekin. Top with half of the mousse filling. Repeat with the remaining crust and filling.

4. Top the mousse optionally with 1 tbsp of light whipped topping and more lime zest. Enjoy!

Hope this sweetens up your next dinner! See you this weekend for meal prep!

Eat Well,

Marcus Matkins

Cooking fish at home can be intimidating.

And no, I’m not talking about the go-to salmon you wrap in foil, toss in the oven, and voila, perfectly soggy fish.

I’m talking about seared whitefish. The kind that makes your eyes pop when you see the $38 price tag at the restaurant.

They usually have names you barely recognize, like walleye or orange roughy.

And they taste just as fancy as they sound: buttery, tender, and melt-in-your-mouth good.

Which makes you think they’re hard to re-create at home, and they have to be high in calories to taste good.

I’m here to prove that’s not true.

This Pan-Seared Fish Plate gives you that same buttery flavor and tenderness, without using a week’s worth of butter.

For under 400 calories, you get a smoky, lemony whitefish on a bed of bone broth, seasoned purple rice, surrounded by baby kale, and topped with Greek yogurt ranch.

It’s restaurant quality with 43 grams of protein and none of the restaurant markup.

Make the fish, make the rice, whip up the ranch, and you’ve got a full meal prep done in about 35 minutes.

Ready to give it a go?

Then let’s get cooking.

Upgrade to a paid subscription and get:

• 📓 100+ high-protein recipes in the digital cookbook

• 🤖 A ChatGPT meal plan generator using cookbook recipes

• 🎁 Bonus recipes every month.

• 🧠 Custom recipe requests. I’ll make it high-protein!

• 🔓 Free access to the upcoming 20-Minute Meal cookbook

Subscribe now

Here are a few notes regarding the recipe:

• You can use any lean whitefish for this recipe.

  • The one I used in the photo is orange roughy.

  • Stick to small to medium-sized filets for faster cooking.

• These types of fish are usually best fresh, but still reheat well for 2-3 days.

• Make this meal more filling and nutritious by adding vegetables to the greens.

  • Cucumbers, tomatoes, and shredded carrots will pair well.

• Check to see if your lemon pepper seasoning has around 90mg of sodium.

  • If it has significantly less, slightly increase the salt level.

  • I used Lawry’s lemon pepper seasoning.

• Don’t use butter as a replacement for the ghee in this recipe.

  • The ghee adds more concentrated butter flavor and won’t burn.

  • It also goes a much longer way than butter in terms of cooking oil.

Buttery Pan-Seared Fish with Yogurt Ranch + Greens

43G Protein Per Serving | 379 Calories | 35 Minutes | 4 Servings

Ingredient List

• 2 lbs fresh orange roughy (or any medium-sized whitefish)

• 1 container baby kale

• 1/2 red onion, thinly sliced

• 2 cups chicken bone broth

• 1 cup purple or black rice, uncooked

• 2 tbsp ghee

Fish Seasoning Mix

• 2 tsp lemon pepper

• 2 tsp smoked paprika

• 1 tsp garlic powder

• 1 tsp cayenne pepper

• 1 tsp salt

Yogurt Ranch

• 1 cup plain non-fat Greek yogurt

• 4 tsp olive oil

• 2 tsp dried dill

• 1 tsp garlic powder

• 1 tsp onion powder

• ½ tsp salt (adjust to taste)

• Black pepper, to taste

• 1 tbsp lemon juice (or white vinegar)

• 2–4 tbsp water, to thin

Cooking Instructions

1. In a pot, combine the rice with 2 cups chicken bone broth. Bring to a boil, then reduce to low, cover, and simmer. Cook for 25–30 minutes

2. In a small bowl, mix the ingredients for the fish seasoning.

3. Pat the fish dry with a paper towel and season both sides with the spices.

4. In another bowl, mix all ingredients for the yogurt ranch.

5. Heat 1 tbsp ghee in a large skillet or pan over medium-high. Add 4 filets to the pan and sear for about 2-3 minutes per side. Remove and set aside.

6. Add the remaining tablespoon of ghee to the pan. Cook the remaining 4 fillets the same way.

7. To assemble each plate, add ⅓ cup cooked rice to the center. Top with 2 fish fillets, surround with baby kale, drizzle ranch over the fish, and finish with thinly sliced red onion. Serve and enjoy!

Thanks for reading! Now make a fish and blow out those love handles.

Eat Well,

Marcus Matkins