Downloads, paid and free.
Everything here is a PDF. The cookbook is the one thing I charge for. The guides and calculators are free because they're the first thing I'd give you on a call anyway.
The Boring Book of Tasty Protein Recipes
Fifty high-protein recipes with the full numbers on every one: calories, protein, carbs, fat and fiber per serving, plus prep and cook times. Breakfasts, lunches and dinners you'll make on a weeknight.
$12.99
The 4 Boring Pillars of Fat Loss
The system my clients' plans are built on, explained in plain language with the research behind it. Nutrition, activity, sleep and recovery, and don't work against yourself, plus a plan sheet to fill in.
Protein Cheat Sheet
Eighteen everyday foods, each portioned to 20 grams of protein, with the calories that come with it. Regular and vegetarian versions, so hitting your number stops being a math problem.
A sample recipe: Basic Protein Pancakes.
Page 10 of the book, numbers and all. Every recipe is laid out the same way.
| Per serving (makes 2) | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Pancakes with yogurt, berries and peanut sauce | 366 | 27.9 g | 38.7 g | 11.3 g | 4 g |
Prep 5 minutes, cook 10. Beginner. Keeps a day. Contains milk, eggs, peanuts and tree nuts.
Ingredients
2 eggs · 60 g (2/3 cup) oats · 1 medium banana · 1 scoop vanilla or chocolate whey · 2 tbsp skim milk · 1 tsp olive oil · 1 tbsp 0% Greek yogurt · 1 heaped tsp peanut powder · 3 tbsp water · a handful each of blueberries and raspberries
Method, short version
- Blend the banana, eggs, oats, milk and protein powder until thick and smooth.
- Cook in a non-stick pan on low heat with the olive oil. Flip when bubbles appear.
- Mix the peanut powder with water to a sauce. Stack, then top with the yogurt, berries and sauce.
Cookbook questions.
What do I get, exactly?
A 107-page PDF, about 10 MB. Fifty recipes, 18 breakfasts and 32 lunches and dinners, each with calories, protein, carbs, fat and fiber per serving, prep and cook time, an allergen line and a MyFitnessPal barcode. It opens on a phone, tablet or laptop.
How do I get the file after paying?
Checkout is through Stripe. When the payment goes through you land on the download page and save the file from there. If you lose it later, email rt@boring-fitness.com with your receipt and I'll send it again.
Are the recipes in grams or cups?
Both where it matters. Oats are "60 g or 2/3 cup", for example. The numbers are calculated from the ingredients as listed, so swapping brands or portions will move them.
Can I get a refund?
It's a download, so once the file has been downloaded it isn't refundable. If the file doesn't open or something's wrong with it, email me and I'll fix it. The details are in the terms.
Do I need the cookbook if I'm a coaching client?
No. Clients get meal planning in the app and recipes as part of coaching. The cookbook is for people doing it on their own.
Want the numbers set for you?
Online coaching includes recipes, meal planning and a coach who adjusts your targets every week.