The Gym-Bro Kitchen: Meat & Seafood Edition

A cookbook for building muscle on meat, poultry, seafood and eggs, written for someone who already trains and needs the food to hold up across a week of prep. It is organised by protein source, from the lean kings like chicken and white fish through ground meat, oily fish and eggs.

Every recipe carries its full macro block. Calories, protein, carbs and fat per serving, on the page before you commit to cooking it, so it slots into a cut or a bulk without any mental arithmetic.

Cooking one good chicken breast is easy. Cooking twenty on Sunday and still wanting to eat them on Thursday is the actual skill, and nobody teaches it. Reheated lean protein goes dry and stringy, so most people either overeat sauce to hide it or quietly abandon the prep by midweek.

So a lot of this book is about moisture and variety. Brining and shredding chicken so it survives reheating. Using higher-fat cuts and ground meat where they earn their calories. A chicken-crust protein pizza that turns dinner into 85g of protein without a base made of flour. The point is to still be eating the food on day five, because a meal plan you drop is worth nothing.

The chapters run through chicken, red and ground meat, fish and seafood, an egg lab, snacks and jerky, then full meal-prep systems and recovery. Slow-cooker shredded chicken that reheats without turning to rope. Jerky costed against the bag price. A chicken-crust pizza that keeps the carbs near zero while clearing 40g of protein a serving.

Every number was checked against multiple nutrition sources rather than trusted from a video. The chicken pizza's 85g whole-pie protein figure, for instance, checks out independently from the minced chicken, eggs and mozzarella that go into it.

This is not a general nutrition book. There is a short primer on setting protein and calorie targets, and then it assumes you already know why you are eating this way. No supplement chapter, no training programme, no macro calculator beyond the one rule of thumb you need to start.

It is also not for vegetarians. The whole book is built on animal protein. If that is not your diet, the Vegetarian Edition covers the same target without any of it.

The book ships as a PDF and an EPUB in a single download. Read the PDF at the counter while you cook, or the EPUB off a phone. Every future revision reaches buyers through the same link at no extra charge.

Refunds run through the checkout platform and need no reason. If it does not make your prep better, ask for one.