Dear friend,
It’s 3 in the afternoon.
So far today: half a coffee. Maybe a cracker. You’re not hungry. You haven’t really been hungry all week.
Then a line from your last appointment comes back to you. Make sure you get enough protein.
You open the fridge. Every real meal in there looks like a mountain. You close it again.
Here’s what nobody spells out
You only get the protein you actually eat.
A day of half a coffee and a cracker is a day with next to no protein in it. Then Tuesday goes the same way. Then Thursday.
Small days add up. And they add up quietly.
That’s why “eat your protein” is the advice you keep hearing. In 2025, four US medical and nutrition societies wrote a joint advisory on eating well on these medications. Protein is one of its main points.
The same advisory pairs protein with strength exercise, to help people keep their muscle while they eat less. Strength starts on the plate: you can’t keep what you don’t feed.
But the advice stops there. Nobody tells you what to make when a whole chicken breast feels like too much. Or what to eat when the smell of a hot pan is a hard no. Or how to sit at the family table with a small plate and not feel like the odd one out.
So you graze on whatever’s easy. And at the end of the day, you know you came up short again.
That’s a missing plan. Not a missing effort.
Why normal recipes keep failing you
Almost every recipe is written for someone who walked in starving. Big plates. Big bowls. Serves four.
Shrink one down, and the protein shrinks with it. Half the plate, half the protein.
What works is the reverse. Start with the protein. Build a small plate around it. Then even a few bites count.
That’s the whole idea behind this kit.
The Small-Plate Protein Kit
46 recipes for the days you can barely eat.
The heart of the kit is our cookbook, A Little Something. Every recipe starts with the protein. And the book is sorted by how today feels, so you never scroll past food you can’t face.
Open the chapter that fits. Pick one. Eat.
“I’m just not hungry.”
Lemon tuna & cottage cheese bowl
25 g protein · 5 minutes
11 tiny plates you can finish
“Food sounds awful right now.”
Frozen berry yogurt bark
19 g protein · from the freezer
11 cold, mild, low-smell ideas
“I’m still hungry.”
Peanut chicken slaw bowl
37 g protein · no stove
12 proper bowls, up to 44 g
“I keep forgetting to drink.”
Strawberry yogurt drink
11 g protein a glass
12 sips, smoothies and pops
Here’s one day, straight from the book
The book prints this sample day. Four small moments. Not one full meal.
| When you first want food: banana & peanut yogurt cup | 20 g |
|---|---|
| Around lunch: cold chicken & cucumber bowl | 30 g |
| Later, if a drink sounds good: strawberry yogurt drink | 11 g |
| At dinner: lemon salmon & pea couscous | 29 g |
| Protein from four small plates | 90 g |
Every figure is worked out from USDA food data, recipe by recipe. Protein, calories, carbs, fat and fiber are printed on every page. You never have to guess.
That day is an example, not a target. Your own number is a talk for you and your prescriber. This kit makes that number easier to reach on the days a full plate is out of the question.
And you can start tonight
- Most recipes take 2 to 15 minutes. Plenty need no stove at all.
- Ordinary supermarket food. No protein powder in any recipe. No special gear.
- Shortcuts built in: rotisserie chicken, rice pouches, canned beans, hard-boiled eggs from the store.
- A swap on every recipe, like tofu for chicken, or a budget pick.
- Fridge and freezer notes on every recipe, so you can make it once and eat it twice.
- Half-portion notes on the small plates, so a small appetite never means wasted food.
It still has to taste good
Protein you have to force down won’t last a week. So these are dishes you’d make on purpose.
Juicy peach, a drizzle of honey and walnut crunch over cool, creamy ricotta. That’s 22 g of protein in a bowl you can hold in two hands.
There’s a strawberry cheesecake cup with 19 g that eats like dessert. Cold sesame tofu noodles. A little chicken and rice soup with 22 g. A broccoli chicken pasta with 44 g for the hungry days.
Food first. The protein is just in there.
And dinner with everyone else still works
You want a little plate. Everyone else wants dinner. The book has a chapter for that.
Make one turkey taco rice skillet for four. Spoon out your small plate first. Everyone else takes a full one. Or set out a bowl bar, and let each person build their own.
No separate meal. No “special” plate. Just the same dinner, in your size.
Here’s everything you get
A cookbook alone can still leave gaps. So we asked one question: what stops people from using it? Then we added a fix for each answer.
The core
A Little Something: 46 small-plate protein recipes
The full 88-page cookbook. Four chapters by kind of day, two four-week rotations, a 60-food protein lookup and grab-and-go lists for when even a recipe is too much.
Value $27
Bonus 1 · for “How do I know if I’m keeping up?”
30-Day Protein & Water Tracker
A printable sheet plus a phone-friendly page. Jot down the protein from each plate and tick off each glass. At night, you see the day at a glance.
Value $9
Bonus 2 · for “But we eat out a lot.”
Eating-Out Guide
What to order at 15 common US chains, with the protein in each item and a link to each chain’s own nutrition page. A lunch out stops being a guess.
Value $12
Bonus 3 · for “Shopping is a whole project.”
Quick-Print Shopping List Pack
The eight weekly lists, one per page. Things you can actually buy: “1 small tub of feta,” not grams. Print one, take it to the store, done.
Value $7
Bonus 4 · for “46 recipes. Where do I even start?”
7-Day First-Week Starter Plan
One week of small plates from the book, with one shopping list. No choosing. Shop once, and tomorrow is already planned.
Value $9
Bonus 5 · for “What happens when I come off it?”
Keeping It Off: the small-plate plan for after the medication
For the weeks when your appetite starts coming back. Small-plate habits for that phase, a weekly hunger check-in, a plan for loud food-noise days, and a keep-your-strength page. Food and habits only: decisions about the medication stay with your prescriber.
See the pages for yourself
These are real pages from the book. Tap any one to open it full size.
$19 once, no subscription · Instant download · 7-day refund
So what does it cost?
Add up what’s in the kit:
| A Little Something: 46 small-plate protein recipes | $27 |
|---|---|
| Bonus 1: 30-Day Protein & Water Tracker | $9 |
| Bonus 2: Eating-Out Guide | $12 |
| Bonus 3: Quick-Print Shopping List Pack | $7 |
| Bonus 4: 7-Day First-Week Starter Plan | $9 |
| Bonus 5: Keeping It Off | $12 |
| Total value |
You won’t pay $76. You won’t even pay the $27 the book is worth alone.
Today, the whole kit is $19, one time.
That’s about 41¢ a recipe, with all five bonuses in the box. No subscription, ever.
Now picture next week
It’s 3 in the afternoon again. You’re still not hungry.
But this time you don’t stand at the fridge. You open the “not hungry” chapter on your phone. Five minutes later you’re eating a lemon tuna bowl with 25 g of protein. And it’s good.
On the hungry day, you make the peanut chicken slaw bowl. On the day nothing sounds right, there’s berry bark in the freezer. On Friday, you all go out, and you already know what to order.
At night, you glance at the tracker. You fed yourself well. You can see it.
Make three recipes. Then decide.
Make three recipes. If it isn’t for you, one email within 7 days gets every cent back. No forms. No hoops.
Why three? One recipe can’t tell you much. Three can. By then, you’ll know if this is how you want to eat on the small days. If it isn’t, we’d rather hand your money back.
So the risk is all ours.