Simple, Flavorful, Never Boring Protein
BY CHEF LARA TINOCO • MEAL PREP RECIPES FOR REAL LIFE
14 chef-crafted recipes to transform your weekly meal prep
LARA TINOCO • ICE NEW YORK • JEAN GEORGES • MIAMI
Protein doesn't have to be boring.
Most people don't struggle with what to eat. They struggle with how to make it taste good — day after day, without getting tired of the same thing.
That's the question I hear constantly: "How do I make protein actually taste good?" and "How do I not eat the same thing every single week?"
This book is my answer — built from classical training, real kitchen experience, and years of cooking for clients who want food that's healthy and genuinely delicious.
14 recipes across four categories — each one designed to hold, reheat, and impress.
CHICKEN • 4 RECIPES
- Rustic Chicken Thighs with Tomatoes, Olives & Capers
- Turmeric & Paprika Chicken
- Creamy Tuscan Chicken
- Chicken Piccata
MEAT • 4 RECIPES
- Herb-Crusted Tri-Tip with Classic Chimichurri
- Beef Tenderloin with Mushrooms
- Classic Italian Meatballs
- Pan-Seared Steak with Red Wine Shallot Sauce
SIDES • 4 RECIPES
- Classic French-Style Mashed Potatoes (Joël Robuchon Style)
- Roasted Japanese Sweet Potato
- Spaghetti Squash with Herb Sauce
- Quinoa with Vegetables (Mediterranean Style)
SNACKS • 4 RECIPES
- Protein Chicken Patties
- Protein Tuna Patties
AT A GLANCE
14 RECIPES
Chicken, meat, sides & snacks
21 PAGES
Clean, easy-to-follow format
2 LANGUAGES
English & Portuguese
∞ COMBINATIONS
Mix & rotate all week
Protein that tastes good is protein you'll actually eat — consistently.
— Lara Tinoco
Lara Tinoco
Chef · Meal Prep Specialist · Miami
I'm a classically trained chef, born in Brazil and trained at the Institute of Culinary Education in New York. My culinary internship was at Jean Georges, a Michelin-starred restaurant in NYC, and I went on to work as a private chef in Manhattan.
Living and cooking abroad in Paris and Milan gave me a deeper perspective on technique, simplicity, and the kind of food that actually satisfies. Today, I'm based in Miami, where I work as a meal prep chef helping people eat well without sacrificing flavor.
This book brings everything I know — from fine dining kitchens to real people's weekly routines — into one practical, beautiful guide.
- Institute of Culinary Education, New York
- Internship at Jean Georges, Michelin-starred NYC restaurant
- Private chef experience, Manhattan
- Culinary studies in Paris & Milan
- Meal prep chef, Miami · @cheflaramiami