Cookbook 2 — High Protein, Low Effort

35 recipes. Every single meal clears 30 grams of protein. Minimal dishes, built for lifters.

For the lifter whose protein floor actually matters, roughly 1.6 to 2.2 grams per kilo a day, spread so every meal clears the lower end without you doing the maths. No bro food, no supplement-stack worship, no 18-ingredient meal-prep projects. Just real food, fast, high protein, sustained across years rather than a heroic fortnight. Each recipe carries macros, training context and swaps so you can rotate sources instead of eating plain chicken twice a day and quietly hating it. Pairs with Vol. 8 (Nutrition) and Vol. 15 (Hypertrophy).

Includes the complete audiobook (MP3, AI-narrated).

Nelson Sequeira is a certified fitness professional with 15+ years of experience across Portugal, Bahrain, and the UAE. He is not a licensed nutritionist, physician, physiotherapist, or psychologist. Nothing here replaces qualified medical or clinical advice. Consult a licensed healthcare professional before starting any new training, nutrition, or recovery program.