The Cookbook
Blood, Fire & Protein
The cookbook gives you the meals. The workbook gets you through ninety days of them. Take one, or take both.
50 high-protein recipes
built for hard weeks
- 50 recipes, every one photographed
- Full macros on every page
- Freezer and reheat notes
- 125 pages · instant download
90 days of structure
for when motivation goes
- 90 dated daily pages
- 12 weekly reviews, 3 monthly reflections
- Trackers, reset tools, 40 truths
- 146 pages · prints on US Letter
PDF · Pairs with the cookbook
Cookbook $29.99 + Workbook $14.99 — save $4.48
The 10% discount applies itself in the cart. No code needed.
Most plans assume you have energy you don't have
Unlimited time. Unlimited motivation. A clean week, every week. That's what most nutrition plans quietly require — and it's why they fall apart the first time life gets loud.
This was built for people who are busy, tired, overwhelmed, rebuilding, or starting over. Anyone balancing work, family, injuries, stress, and weeks that take more than they give back.
and you win long term.
You don't need flawless discipline. You need repeatable meals, reliable protein, and a structure that keeps working when motivation doesn't.
Every recipe, on one page
No scrolling past a life story to reach the ingredients. Photo, yield, protein, ingredients, equipment, method, full macros, freezer notes — and a short note from me about what I've learned making it.
A recipe page
Section opener
Contents
Four sections
- Breakfast — 10 recipes
- Meal Prep — 29 recipes
- Freezer Stash — 3 recipes
- Treats — 8 recipes
More than recipes
- The Method — stabilize, improve, optimize
- The 90-Day Build — three phases, thirty days each
- The Freezer Bank — your buffer against bad weeks
- The 3-Day Restart — a return ramp, not a punishment
- The No-Energy Week — the floor, for when you have nothing
The cookbook, in print
The same 50 recipes, the same photographs, the same macros — printed and shipped to your door. Two bindings, depending on where the book is going to live.
Lays flat on the counter
Opens completely flat and holds the page you're cooking from — no weighing down the spine with a jar. This is the working copy, the one that ends up with flour on it.
Built to keep, and to give
A durable hardcover edition that holds up on a shelf for years. This is the one to hand to someone who's where you were when you started.
Printed to order · Allow 2–3 weeks · United States only · Free shipping over $100
The 90-Day Build, turned into something you can run
The 90-Day Build is two pages in the cookbook. 90 Days Back to Yourself is those two pages made real — ninety dated daily pages across three phases, with the reviews and trackers that make consistency visible instead of hoped-for.
- 90 daily pages — meals, protein, water, workout, today's win, tomorrow's focus
- The foundation — identity, goals, habit audit, prep strategy, grocery planner
- Five trackers — water, protein, workouts, strength, mobility
- 12 weekly reviews and three monthly reflections
- Reset tools — emergency reset, no-energy week, travel survival
- 40 truths for the days you need reminding
The meal-prep and grocery pages map straight onto the recipes in the cookbook. Prep from the book, track from the workbook. You are not allowed to quit on a bad day. You may only re-decide on a good one.
You won't find any
That's deliberate. I don't time myself, and if I printed my numbers they wouldn't help you — a time that says twenty minutes when it takes you forty doesn't teach you anything. It just makes you feel behind on something you're doing right.
Work at your own pace. You'll get faster the way I did: by making the same meal enough times that it stops needing your full attention.
I fixed it in a kitchen, not a gym
At 43 I was pushing 300 pounds, Type 2 diabetic, and injecting 80 units of insulin a day.
I didn't start with a diet, or rules, or perfection. I started with structure — meals I could repeat, that didn't need motivation, that worked on the days I had nothing left to give.
Today I'm off insulin and close to off Metformin entirely. The work isn't finished. But it's a war I once believed was unwinnable.
This began as a three-ring binder — a Christmas gift for my father, who looked at the changes I'd made and said, "Show me how you did it." Laminated pages, basic meals, something he could actually follow.
Before you buy
Which one do I need?
Start with the cookbook — it stands on its own. The workbook is for people who already know the meals aren't the hard part; showing up for ninety days is.
Is this a diet?
No. There's no phase you graduate from and nothing you're forbidden. It's a set of repeatable meals built around protein, plus a structure for using them.
Do I need to weigh everything?
Early on it helps, and a food scale is the one tool I'd tell you to buy first. Later you'll weigh the things that matter and eyeball the rest. The scale is a tool, not a tether.
Will my family eat this?
That's rather the point. There's no separate diet food here — these are meals you cook once and everyone eats.
What if I'm not much of a cook?
Then this was written for you. Every step is plain language, every recipe lists exactly what gear you need, and there's a page on the eight kitchen tools that cover the whole book.
Digital or print?
The digital editions are PDFs with clickable contents — 125 pages and 146 pages — and they download the moment you pay. The cookbook also comes as a physical book: coil-bound, which lays flat while you cook, or premium hardcover. Printed copies are made to order — plan on about 2 to 3 weeks from order to doorstep.
Do I get updates?
On the digital editions, yes — free, for as long as the book exists. If anything is corrected or improved, you get the new version at no cost, from your original link.
Can I get a refund?
The digital editions download instantly, so all sales are final — that's why the sample pages are on this page. Look before you buy. Printed copies are made individually for your order, so I can't take general returns, but if one arrives damaged email me a photo and I'll replace it at no cost.
You are not behind.
You are not broken.
You are not finished.
You don't need to become someone new. You need a system that meets you where you are right now.
Start where you are. Build who you become.