Everyday meals
Balanced protein, fiber and healthy fat in portions you can actually finish. Most days start here.
Digital cookbook and plan
Simple meals for a smaller appetite
24 small-portion, high-protein recipes, a 4-week meal plan and 6 printable sheets. Built for days when a full plate feels like too much.
Instant PDF download · Prints on US Letter · Yours to keep
- 24
- small-portion recipes
- 4 weeks
- of day-by-day meal plans
- 6
- printable sheets
- 68
- pages, US cups and ounces
How it works
Three kinds of days, one simple plate
Every recipe and every day in the plan is labeled, so you can match what you eat to how you feel that day.
Soft and easy days
Smoothies, broths and soft, low-fat meals for days when eating feels like a chore.
Keep things regular
Fiber and fluids built in together, with chia, kiwi, oats and prunes doing the work.
A real page from the book
Every recipe, on one page
Short ingredient lists, a few lines of method and estimated nutrition per serving. This is recipe 15 of 24, exactly as it appears on page 49.
R15
Lean Turkey & Bean Chili
Ingredients
- 1 lb 93% lean ground turkey
- 2 cans black beans, rinsed
- 1 can (28 oz) crushed tomatoes
- 1 onion and 1 bell pepper, diced
- 1 Tbsp olive oil
Method
Brown the turkey with the onion and pepper, add tomatoes, beans, chili powder and cumin, and simmer for 25 minutes. Use mild spice on sensitive days.
- Protein
- 25 g
- Fiber
- 10 g
- Carbs
- 32 g
- Fat
- 9 g
- Calories
- 296
Per serving, estimated from USDA data.
All 24 recipes
What you'll cook
Breakfasts
- Berry Greek Yogurt Protein Bowl20 g
- Overnight Protein Oats26 g
- Spinach & Feta Egg Bites20 g
- Savory Cottage Cheese Toast18 g
- Pumpkin Spice Protein Oatmeal22 g
Gentle-day meals
- Ginger Chicken & Rice Soup26 g
- Egg Drop Bone Broth27 g
- Banana-Peanut Protein Smoothie26 g
- Cottage Cheese & Cinnamon Applesauce Cup12 g
Lunches
- Lemon Tuna & White Bean Salad38 g
- Chicken Hummus Wrap34 g
- Red Lentil & Carrot Soup20 g
- Shrimp & Quinoa Power Bowl42 g
Dinners
- Sheet-Pan Salmon, Sweet Potato & Broccoli28 g
- Lean Turkey & Bean Chili25 g
- Garlic-Ginger Tofu Stir-Fry41 g
- Lemon-Herb Baked Cod with Peas49 g
- Chickpea Pasta with Turkey Marinara38 g
Snacks
- No-Bake Peanut Protein Balls12 g
- Turkey & Cheese Roll-Ups with Cucumber22 g
- Chocolate Protein Pudding25 g
- Steamed Edamame with Sea Salt18 g
Fiber support
- Kiwi-Chia Pudding15 g
- Prune & Oat Yogurt Parfait21 g
Protein per serving, estimated. Chicken, turkey, fish and tofu can be swapped for one another; whey can be replaced with a plant protein.
The 4-week plan
A standard day, already planned
Four small meals and a flex snack. The plan tells you what to cook, and one 90-minute weekend prep session covers most of the week.
| Meal | Recipe | Protein |
|---|---|---|
| Breakfast | Overnight Protein Oats | 26 g |
| Lunch | Red Lentil & Carrot Soup | 20 g |
| Snack | Turkey & Cheese Roll-Ups | 22 g |
| Dinner | Lean Turkey & Bean Chili | 25 g |
| Protein for the day | 93 g, plus a flex snack | |
- Week 1Settle in
- Week 2Build the protein habit
- Week 3Fiber and fluids
- Week 4Make it yours
Included
6 printable sheets
Print them on US Letter and keep them on the fridge, or fill them in on a tablet.
- P1
Personal targets
Your protein, fiber and fluid goals in one place.
- P2
Daily tracker
Protein, fiber, water and how you feel.
- P3
Weekly meal planner
Day types, meals and prep for the week.
- P4
Food journal
Notice which meals sit well and which don't.
- P5
Master grocery list
Staples for all 4 weeks of the plan.
- P6
Strength and activity log
Sessions, walks and monthly check-ins.
Contents
Beyond the recipes
Short, practical chapters you can read in any order.
Part I
Understanding
- How a smaller appetite changes your nutrition
Part II
Daily targets and eating structure
- Your daily targets
- The protein-first plate and meal rhythm
- Food guide
Part III
Real life with a small appetite
- Eating on difficult days
- Women 30–55: muscle, bone and midlife changes
- Supplements: what the evidence supports
- Movement for muscle and bone
Part IV
Plans and recipes
- Day types and the 4-week plan
- 24 recipes with a full index
Part V
Closing
- Recommendations and references
Get the book
The Protein-First Plate
$24
One-time payment. No subscription.
- 68-page PDF guide
- 24 small-portion, high-protein recipes with nutrition per serving
- 4-week meal plan with Standard, Gentle and Fiber Support days
- 6 printable sheets, US Letter
- Recipe index by protein, fiber and day type
- Read on phone, tablet or computer, or print at home
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Download link sent to your email right after purchase.
Refunds within 60 days if a file is missing, faulty or not as described. See the refund policy.
Free download
The protein printables, free
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Questions
Before you buy
Is this a physical book?
No. It's a 68-page PDF you download right after purchase. Nothing is shipped.
How do I get it?
After checkout you'll receive an email with your download link. You can also download it from the confirmation page.
Can I print it?
Yes. The guide and all 6 printable sheets are formatted for US Letter paper and print well at home.
Which units do the recipes use?
US cups, spoons, ounces and °F. Every recipe lists estimated calories, protein, carbs, fat and fiber per serving.
Who is it for?
Women who eat smaller portions than they used to and want simple meals that still cover protein, fiber and fluids. Most recipes take a few minutes or can be batch-cooked.
Is this medical or nutrition advice?
No. The guide provides general nutrition education and doesn't replace advice from your doctor or a registered dietitian. Talk to your healthcare provider before changing your diet, especially if you have a medical condition.
Can I get a refund?
Yes, within 60 days of purchase if you didn't receive the files, a file is damaged or won't open, or the book is significantly different from its description. Because it's a digital file delivered instantly, we don't refund a change of mind. Email hello@noleapress.com first and we'll fix it or refund you. See the full refund policy at noleapress.com/refund-policy.
Why is my receipt from Link?
Orders are sold and processed by Link (Sold through Link, LLC), a Stripe company that acts as our reseller and handles payment, taxes and receipts. The charge may show Link on your statement.
Smaller plates, simpler days
24 recipes, a 4-week plan and 6 printables, ready to download.
Instant PDF download · Yours to keep