Cookbook 1 — Fast & Honest

30 recipes. Under 20 minutes. Five ingredients or fewer for most.

Not bro food. Not influencer photo-food. Real weeknight food that hits your macros without taking over your evening. Thirty recipes across breakfast, lunch, dinner, sides, sauces, and "what's in the fridge" templates — each with macros, training context, and swaps — plus a printable weekly meal-planning card. Pairs with the Library's nutrition volumes and all fifteen training programmes.

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 in this cookbook replaces qualified medical or clinical advice. Consult a licensed healthcare professional before starting any new nutrition program.