Every meal in this book clears the same bar: 30 grams of protein or more, from regular grocery-store food. Fifty easy meals cover breakfasts, lunches and big salads, chicken and turkey, fish and seafood, beef, pork and lamb, and egg, bean and dairy mains — each with its protein count up front. Opening chapters explain protein plainly and how to cook it safely, and the back has a week of 30-gram meals, a planner and a shopping list. Nutrition figures are calculated from USDA FoodData Central. General information only; not medical or nutrition advice. Ample Press publications are written by experts in their respective fields. Sources and the dates they were checked are listed at the back of the book.