High-protein meal prep without wondering what to eat.
The exact meals from my weekly preps — 40 recipes with the full macros, servings, and ingredients already worked out. Cook once, eat all week, hit your numbers.
$20 with code EARLYBIRD. $30 regular — enter EARLYBIRD at checkout and $10 comes off. The lowest price this book will ever be.
- PDF — yours instantly
- Phone, tablet & computer
- Print it if you want
- Buy once — every recipe added later is free
@andrewkevorkian on TikTok · @andrew_kevorkian on Instagram · @PracticalMacros on YouTube — figures from late October 2026 account insights.
What's inside
One book. A full week of eating, solved.
Every recipe follows the same layout, so you always know what you're making, what it costs you in macros, and how much to buy — before you turn anything on.
- ✓40 complete recipesBreakfasts, lunches, dinners and the big weekly preps — the meals from the reels, written out in full.
- ✓Full macros on every pageCalories, protein, fat and carbs per serving — plus servings and total yield, so batch math is already done.
- ✓Exact ingredients & amountsReal products and real weights — the same Kirkland, Costco and grocery-store staples I actually cook with.
- ✓Step-by-step, in orderTemps, times and the order to cook in, written for one big prep session — not five separate weeknight cooks.
- ✓Built to swapEach recipe shows you where the calories live, so you can size a meal up or down without breaking it.
A look at the table of contents
The structure the book is built on — sections fill out as the final recipe audit lands.
- Breakfasts prepped for 5 days
- Chicken mains the weekly staples
- Pasta & bowls big-batch lunches
- Burgers & sandwiches food you actually crave
- Beef & steak nights tri-tip and more
- Salmon & seafood weeknight-fast
- Full-day preps
- Swaps & sizing hit your exact target
Breakfast Burritos
Makes 1 · Prep it Sunday, breakfast is handled Monday to Friday when you run the full ×5 batch.Makes 5 · One batch = breakfast Monday to Friday. Macros below are still per burrito — 669 cal each.
Ingredients — per burrito— full prep, makes 5 burritos
- 15 Guerrero 12″ Burrito Grande tortilla
- 210 Kirkland Grade A large eggs
- 210 slices Columbus hickory smoked turkey bacon
- 420 Banquet Brown 'N Serve turkey sausage links
- 0.73.5 serving Great Value seasoning blend
Method
- Bake the turkey bacon at 350°F for 30 minutes total, flipping halfway.
- Scramble the eggs, then mix in the cut-up sausage and seasoning blend.
- Weigh the filling and divide — 7 oz per burrito.
- Roll it up. Bigger tortilla = room for more calories; size it down if you want less.
Who it's for
For busy people who still want food they love.
If you track your food — or you want to start — and you're tired of deciding what's for dinner at 6pm, this was written for you.
This book is for you if…
- You want high-protein meals you actually look forward to — burritos, pasta, sandwiches, burgers — not plain chicken and rice on repeat.
- You meal prep (or want to) and need the macros done for you, not estimated.
- You're busy: one cook session should cover days, not one dinner.
- You shop at regular grocery stores and Costco and want recipes built on what's actually there.
It's probably not for you if…
- You want a printed book shipped to you — this one is digital-only, by design.
- You need vegetarian, vegan or allergen-specific plans — these are my preps, as I cook them.
- You want a custom meal plan or coaching — this is the recipe book, not a program.
Featured recipes
You've seen these in the reels. Now you can cook them.
Three reader favourites from recent preps — all in the book, with the full ingredient lists and steps.
Breakfast Burritos
Eggs, turkey bacon and turkey sausage in a 12″ tortilla. Bake the bacon, scramble, roll — breakfast for the whole work week from one session.
Chicken Tenderloins & Rigatoni
Fajita-seasoned tenderloins baked, crisped in the air fryer, and served over rigatoni with turkey bacon. The lunch that never feels like a “meal prep lunch.”
Chicken Sandwich & Lattice Fries
Two air-fried chicken fillets, pepper jack and a brioche bun, with lattice fries on the side. Proof that hitting your numbers doesn't mean giving this up.
Also in the book: Loaded Cheeseburger Bowls · Buttery Salmon & Garlic Herb Potatoes · Tri-Tip & Vodka Rigatoni · and the full-day preps behind the YouTube videos.
Get the cookbook →How it works
Buy it, download it, cook this week.
Check out on practicalmacros.com
Secure checkout on practicalmacros.com. Use code EARLYBIRD at checkout and $30 becomes $20 — $10 off.
Download the PDF instantly
No shipping, no waiting. The book lands in your inbox the second you check out — and every future recipe update comes by email, free.
Open it anywhere
Read it on your phone in the grocery store, on a tablet in the kitchen, on your computer — or print the pages you use most.
These aren't test-kitchen recipes. They're my actual weeks.
Every meal in this book comes out of the preps I film on Mondays and break down all week — the same full days you'll find on YouTube, like the Nov 2 prep (2,593 cal · 194g protein) and the full-week prep (2,340 cal · 216g protein). If it's in the book, I've cooked it, weighed it, logged it, and eaten it for days.
That's why the saves and shares run so high — 36,197 in the last 28 days alone. People don't save recipes they don't plan to cook.
Questions
Before you buy
How do I get the book after I pay?
Instantly. As soon as your payment goes through at checkout on practicalmacros.com, the book lands in your inbox — you'll get a download link on screen and by email. Every update comes by email too, free.
What format is it? Will it work on my device?
It's a PDF, so it works on any device — phone, tablet, computer, e-reader — with no special app and no account needed to read it. Keep it in your files, your cloud drive, or your kitchen tablet.
Can I print it?
Yes. Print the whole book or just the recipes you cook every week — a lot of readers keep the staples on the fridge or in a binder. Printing is for your own kitchen use.
How do I get the $20 early-bird price?
Use code EARLYBIRD at checkout on practicalmacros.com — the $30 price becomes $20, $10 off. That's the lowest price the book will ever be.
Are the macros exact?
Every recipe lists calories, protein, fat and carbs per serving, worked out from the actual products and weights in the recipe. Swap a brand or an ingredient and your numbers will shift a little — the book shows you where the calories sit in each meal so you can adjust with your eyes open.
What if I change my mind? What's the refund policy?
All sales are final on digital goods. Because the PDF is delivered instantly and in full, there are no refunds — please look through the sample spread above and the featured recipes first, so you know exactly what you're getting. If your file won't download or arrives damaged, email me and you'll be re-sent a working copy.
Is there a physical copy?
Not for book one — it's digital-only, which is what keeps the price at $20/$30 instead of the $40–$75 a printed edition would need. You can print it yourself any time.
When does it launch?
It's live Monday, November 16, 2026 — buy it now. Check out and the download link is in your inbox right away; no waiting, no shipping.
Stop wondering what to eat.
40 high-protein preps, every macro worked out, in your inbox the second you check out. Use code EARLYBIRD and it's $20 instead of $30 — $10 off, the lowest price this book will ever be.
- Instant PDF download
- Any device
- Print-friendly
Digital product · All sales final.