THE PROTEIN
BLUEPRINT
150+ recipes to eat more protein and love every bite.
FREE gift with the book:
The Protein Playbook.
๐ An 11-page companion guide that makes the book's recipes work in real life. Here's what's inside.
Your Number + The Base Plan
A daily calorie and protein target from your bodyweight, then four meals you can eat on repeat at three calorie levels, with every swap and a one-week shopping list.
Working In The Recipes
How to drop the book's recipes into your plan without doing math all week, and how to move the plan up or down without starting over.
Protein Cheat Sheets
Protein per ingredient ranked by density, smart swaps, macros without a food scale, and the pantry boosters that stack protein onto anything.
Eat more protein.
Love every bite.
If you have ever felt overwhelmed by conflicting nutrition advice, or intimidated by the thought of changing how you eat, The Protein Blueprint is for you. Derek Howes, The Protein Chef, cuts through the noise and gives you 150+ delicious high-protein recipes for every meal, snack, and craving, plus the strategy to make it stick.
From Rise & Refuel Breakfasts and Power Lunches to Craving Killers and More Depth, every recipe shows you how to enjoy healthier versions of your favorite foods, no matter your dietary preferences.
And the book goes way beyond recipes. Inside you'll find Derek's personal philosophy on dieting and eating, plus deep dives on how protein actually fuels you, building habits that stick, supplements that matter, the right tools for your kitchen, and macros for every recipe.
Whether you're a total beginner or a seasoned health enthusiast, The Protein Blueprint gives you the tools, knowledge, and confidence to take control of your nutrition.
Not just a cookbook. The complete protein system, built from a decade in the kitchen.
A complete protein system.
Not just a cookbook. 150+ recipes plus the science, strategy, and habits behind a way of eating that actually works.
Breakfasts
Lunches
Dinners
& Stews
Made Easy
& Smoothies
Killers
Cooks like a pro. Reads like a guide.
Practical details that make every recipe trustworthy and easy to adapt, without flipping back to convert anything.
Macros for every recipe
Protein, carbs, fat, and calories listed beside every dish. No second-guessing what hits your targets.
Metric + US measurements
Recipes include both metric and US measurements throughout. Cook the way you measure, no conversion app needed.
Smart substitutions
Swap ingredients without sacrificing flavor or macros. Real options for dietary preferences, allergies, and what's in your fridge.
The pages you'll actually cook from.
A few interior spreads and finished dishes straight from the book. Real photography, real recipes, real food.
Hi, I'm Derek. ๐
I'm a Massachusetts native who started out as a personal trainer while attending fire school. Turns out the hardest part of hitting my health goals wasn't the training. It was figuring out what to actually eat. So I taught myself to cook, building healthier versions of the foods I already loved.
A decade later, that mission has become 1,000+ free recipes on theproteinchef.co, a YouTube channel that's grown to half a million subscribers, and a community of people who refuse to live on chicken and broccoli.
The Protein Blueprint is the book that ties it all together: my best 150+ recipes plus the strategy, the science, and the system I've spent ten years building. It's the book I wish I'd had when I started.
What readers are saying
Pulled straight from the comments on theproteinchef.co
"I don't know if this comment is gonna go unnoticed but your recipes have been changing everything. Been eating this for a few weeks every now and then and it's so reliable. Thanks man!"
"My absolute favorite dish to meal prep for lunch. Super quick and easy to throw together in an afternoon. When I heat it up throughout the week, I like to add a spoonful of Greek yogurt and a drizzle of extra buffalo sauce to make it more creamy coming out of the microwave."
"Looked up a recipe for French Toast with cottage cheese and landed here. This was so good (I halved the recipe since it was just for myself), it will be in my breakfast rotation from now on."
"Super delicious! I even made this dairy free with dairy free cheese shreds. I definitely plan on repeating this breakfast! It was simple, fast, and easy and for once, a breakfast without lots of carbs!"
Questions, answered.
Everything you might want to know about the free gift, formats, and international ordering.
Try a recipe from the book, on the house.
Drop your email and we'll send you the full printable Protein Pancakes recipe from The Protein Blueprint: ingredients, instructions, macros, smart substitutions, and meal-prep notes. Plus the occasional update about the book and new recipes.
Eat more protein.
Love every bite.
150+ recipes. 8 recipe chapters. 15 foundation sections. One complete protein system. Plus a free gift with every copy.