Train with Erika · Cookbook
High-Protein, Made Easy
Balanced meals for busy women
by Erika Vig & Amy Vig · IFBB Pro Fitness Coach x Natural Food Chef
You already have all the recipes you need. There are billions on the internet. And yet, most of us aren't feeding ourselves balanced, nutritious meals on the regular. It's not an information problem, it's an action problem. These are simple, balanced, protein-forward meals you can rely on when you're busy, when you're tired, and when you don't feel like thinking.
50-page digital PDF · 30 meal ideas
Buy link coming soon.
What you get
30 meal ideas for breakfast, lunch and dinner
Every breakfast and dinner has 25 g+ protein; every lunch has 29 g+
Macros in grams for every recipe, logged and verified in MacroFactor, with a link to import each one
Vegetarian, vegan and pescatarian options
Grab-and-go and meal-prep friendly breakfasts and lunches
Family-style dinners that make 4 servings, with your own portion measured for you
Works whether you track or not
A taste of what's inside
Macros are per serving, as listed in the book.
Breakfast · most loved · vegan
Pumpkin Protein Pancakes
42 g protein · 332 calories
Breakfast · vegetarian
Raspberry Cheesecake Protein Yogurt with dates & walnuts
50 g protein · 427 calories
Lunch · most loved · low effort
Turkey Pepperoni Flatbread Pizza
36 g protein · 370 calories
Lunch · meal prep
Hot Honey Beef Bowl
30 g protein · 320 calories
Dinner · vegan · family style
Tofu Teriyaki Bowl
28 g protein · 381 calories
Dinner · kid approved · family style
Smash Burgers with cheddar cheese
31 g protein · 324 calories
Inside the book
- Introduction: why we made this
- Tracking & macros, and how to edit a recipe in MacroFactor
- Things you might need: kitchen basics and favorite products
- Breakfast: 10 meal ideas, all 25 g+ protein
- Lunch: 10 meal ideas, all 29 g+ protein
- Dinner: 10 meal ideas, all 25 g+ protein
- Chef Amy's notes on feeding your family, modular dinners and picky eaters
Who made it
- Erika Vig, IFBB Pro fitness coach. A personal trainer and professional bodybuilder who helps women feel strong and capable. About Erika
- Amy Vig, Natural foods chef. A mom of 3 and trained natural foods chef who wants busy women to feel nourished and energized by the food they eat. @thefamilykitchencoach on Instagram
Do I have to track macros to use the cookbook?
No. Every recipe lists its macros in grams if you do track, verified in MacroFactor so you can import it in one tap. But all of the recipes work without tracking, because they're already balanced.
Is it vegetarian or vegan friendly?
Yes. Many recipes are vegetarian, several are vegan (like the Pumpkin Protein Pancakes and Tofu Teriyaki Bowl), and there are pescatarian options too.
Can I cook these for my family?
Yes. Every dinner is served family style and makes 4 servings. Everyone builds their own plate, and the macros listed are for your portion, measured in grams. Chef Amy, a mom of 3, also shares her approach to picky eaters.
How much protein is in each meal?
Every breakfast and dinner has at least 25 g of protein, and every lunch has at least 29 g.
Who wrote it?
Erika Vig, an IFBB Pro bikini competitor and personal trainer, and her sister-in-law Amy Vig, a trained natural foods chef and mom of 3.
What format is it?
A 50-page digital PDF with 30 meal ideas for breakfast, lunch and dinner.
Want a plan built around your food, not just recipes?
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