The 14-Recipe Sheet-Pan Protein Plan
Low-carb, high-satiety dinners that make blood sugar behave. Get my downloadable PDF of 14 one-pan dinners with approx macros, vegetables included, and a simple protein-forward framework you can repeat all year.
What you’ll get
Inside the download:
- 14 sheet-pan recipes (chicken thighs, salmon, scallops, steak, turkey meatballs, lamb kofta, pork belly, cod, tandoori chicken, halibut with fennel + romanesco)
- Vegetables built in so it’s one pan, one meal, done
- Approx protein / carbs / fat per serving (practical, not obsessive)
- A physician-simple way to hit your daily protein target without turning dinner into a math problem
- A closing “program” section to stabilize cravings, energy, and late-night snacking
Why this works
When dinner is protein-forward, your nervous system tends to unclench. You wake up hungrier for your life and less hungry for the pantry.
My baseline protein target for most people:
I recommend a target of 1.2 to 1.6 g/kg of body weight per day for adults, that lands around 20 percent of your calories each day from protein, but your needs may differ.
Who this plan is for
- You’re done with decision fatigue at 5:30 pm
- You want metabolic calm (fewer cravings, steadier energy)
- You’re lifting, postpartum (I am still postpartum, and my youngest is 21!), perimenopausal, menopausal, or simply tired of being under-muscled
- You want meals that feel like self-respect, not a second job
Please enter your name.
Please enter a valid email address.
Something went wrong. Please check your entries and try again.
By subscribing, you’ll receive emails from Dr. Sara Szal MD with resources, updates, and offers. You can unsubscribe anytime. We respect your inbox and privacy.
This resource is for educational purposes and is not medical advice. If you have medical conditions, food allergies, are pregnant, or take medications, check with your clinician for personalized guidance.