Guide Crafted
50 high-protein air fryer meals, every one under 500 calories — with the exact temp and time, not guesswork.
50 tested recipes — every macro counted, every temp and time spelled out. Plus a free 4-Week Meal Prep Planner so you never stare at the fridge again.
€17,99
Introductory launch price — back to €24.99 soon.
Less than one takeaway you'd order on a night you couldn't be bothered to cook.
- Instant PDF — read on your phone or print, yours forever
- Free 4-Week Meal Prep Planner included — maps your week, zero decision fatigue
- 14-day money-back guarantee — full refund, no questions
- 50 recipes · every one under 500 cal with exact temp & time, no guessing
Description
50 tested air fryer recipes under 500 calories — with full macros on every single one.
You bought the air fryer. Maybe you use it for the same three things. Maybe it's collecting dust because every recipe you find online either isn't actually healthy or doesn't tell you the macros.
This guide fixes that.
What's inside
- 50 high-protein air fryer meals — chicken, fish, beef, vegetarian
- Every recipe under 500 calories
- Full macros listed: protein, carbs, fat, calories
- Cook times and temperatures for every recipe
- Tested ratios — no guesswork, no icy fails
Why this guide
Most recipe guides are padded. This one isn't. If it isn't load-bearing, we cut it. What's left is 50 recipes you can make tonight and track without a calculator.
🎁 Free bonus: Everyone who buys this guide gets The Air Fryer Sauce & Marinade Bible — 20 high-protein sauces and marinades with full macros — included for free.
Instant PDF download. Yours forever.
There are free air fryer recipes everywhere. Why pay for these?
Free recipes are a coin flip: half skip the macros, half skip the timing, and you find out it was wrong after you've cooked it. This is 50 recipes that are all under 500 calories with the protein counted and the exact temp and time written down, in one place — plus a free 4-Week Meal Prep Planner. You're paying to stop wasting ingredients and dinners on recipes that don't deliver.
Is the 4-Week Meal Prep Planner really included for free?
Yes — it's built into the guide at no extra cost. It takes the 50 recipes and lays them across four weeks so you always know what's for dinner, what to batch on Sunday, and what to shop for. No upsell, no separate purchase.
I'm tracking my protein. Will the macros actually help me?
Every recipe lists calories and protein, and they're all built to stay under 500 calories while pushing protein as high as the dish allows. Whether you're cutting, maintaining, or just trying to eat better without overthinking it, the numbers are done for you.
My air fryer results are hit and miss. Will these fix that?
That's exactly what the temp-and-time tables are for. Each recipe tells you the setting and the timing instead of leaving you to guess, so you stop overcooking the outside and undercooking the middle. The included Protein Cheat Sheet master table covers timing for 25 different proteins.
What format is this and how do I get it?
It's a downloadable PDF — 34 pages — delivered instantly after checkout. Read it on your phone in the kitchen or print the recipes you want. It's yours forever, no app or subscription.
Sound familiar?
You've got the air fryer — but you keep making the same three things and they're never quite high-protein enough.
You want meals that actually fit your goals, not another dry chicken breast you guessed the timing on.
You've pulled recipes off random blogs and reels, eyeballed the temperature, and ended up with something overcooked on the outside and underdone in the middle more than once. There was never one tested collection that just told you the macros and the method.
Why this guide
Most air fryer recipes give you macros without method. This one gives you both.
Most recipe sources make you do the math yourself. This guide gives you 50 tested meals with full ingredients, method, and verified macros — so you open it and cook, not calculate.
What readers say
4.9 / 5 · 55 reviews
Megan T.
Finally a guide that actually gives you the temperature AND time without any guesswork. Made the lemon herb chicken thighs last night — 390°F for 22 minutes — and my husband said it was better than the restaurant version. Under 400 calories too. Obsessed.
Rachel S.
I've tried three other air fryer cookbooks and none of them were as clear as this. Every recipe has the exact temp, exact time, and exact macros. No more burning chicken because the book just said 'cook until done.' This one is completely different.
Danielle W.
The 4-Week Meal Prep Planner alone is worth it. I used to spend Sunday evenings staring at the fridge not knowing what to prep. Now I have a system and I'm hitting my protein goals every single day. Down 6 lbs in 3 weeks without feeling hungry.
Jessica M.
Everything is under 500 calories and packed with protein. I love that there's no fluff — just exactly what you need to know. The turkey meatballs at 375°F for 14 minutes are now a weekly staple in my house.
Lauren P.
Bought this because I was tired of bland diet food. These recipes actually taste good. The buffalo shrimp took 8 minutes at 400°F and came out crispy without any breading. My whole family ate it. This guide changed how I cook.
Ashley C.
50 recipes and not one of them is boring. I was skeptical because healthy food usually means sad food, but the salmon with lemon dill at 400°F for 12 minutes was genuinely restaurant quality. And only 380 calories with 42g protein.
Nicole B.
The meal prep planner is genius. I print it out every Sunday and it takes 10 minutes to plan my whole week. I've been doing this for 6 weeks and I've lost 9 lbs just by being consistent with protein and calories. Incredible value for what you pay.
Stephanie L.
I meal prep for my whole family and this guide has made it so much easier. The exact temperatures remove all the guesswork — my kids actually eat everything I make from it. The crispy chicken tenders are a huge hit at 390°F for 18 minutes.
Amanda K.
I've been counting macros for two years and this is the first recipe guide that genuinely makes it easy. Every macro is right there. No calculating, no estimating. I just cook and log. The turkey breast slices at 375°F for 20 minutes are meal prep gold.
Brittany H.
The specificity is what sets this apart from every other guide. 'Cook at 395°F for 16 minutes' is infinitely more useful than 'cook on high until done.' I've already made 12 of the 50 recipes and every single one came out perfect.
Kayla R.
I bought this for the protein content and I got way more than I expected. The meal prep system is brilliant. I now batch cook on Sundays and my weeknight dinners take less than 15 minutes. The garlic lime shrimp at 400°F for 8 minutes is unreal.
Taylor N.
Every recipe is tested — you can tell because the timing is so precise. Not 'cook for 15-20 minutes.' It's exactly 17 minutes at exactly 385°F. That level of precision is what I needed to stop overcooking everything. This guide is a game changer.
Samantha D.
I was eating the same 3 meals every week because meal planning felt overwhelming. This guide plus the 4-Week Planner completely fixed that. I have variety, I'm eating enough protein, and I'm not bored. Worth every penny.
Emily G.
The macros on every recipe are so detailed — protein, carbs, fat, and total calories. I don't have to open any app to log my food. Just cook, eat, and know exactly what you consumed. The spicy cod fillets at 400°F for 12 minutes are incredible.
Christina F.
I've recommended this to everyone in my gym. If you have an air fryer and want to eat high protein without spending hours cooking, this is it. The chicken and veggie sheet pan style meals cook in under 20 minutes and taste amazing.
Heather J.
Six weeks in and I've already made 30 of the 50 recipes. Zero failures. That's never happened with any cookbook I've ever bought. The tested temps and times are completely accurate. The sesame ginger beef strips were incredible — 400°F, 10 minutes.
Melissa O.
The 4-Week Meal Prep Planner is so well designed. It accounts for variety, protein distribution, and prep time. I used to spend 30 minutes planning my week. Now it takes 5 and I actually stick to it. Down 7 lbs since I started using this.
Jennifer V.
I'm a nurse and I've been recommending this to my patients who want to lose weight without giving up good food. The high protein keeps you full, the calories are controlled, and the prep time is minimal. This guide makes healthy eating realistic.
Kimberly A.
The no-fluff approach is exactly what I needed. No long backstory, no 'my grandmother's kitchen,' just the recipe with the exact macros and the exact cook settings. I made 8 different meals this week and logged them in under 2 minutes each.
Amy Z.
I bought this on a whim and it completely changed my relationship with cooking. The turkey burger patties at 375°F for 14 minutes are the best I've ever made — crispy outside, juicy inside, and only 310 calories. I make them twice a week.
Michelle Q.
If you're trying to hit 150g of protein a day, this guide makes it easy. Every recipe is designed around protein first. The cajun shrimp at 400°F for 9 minutes has 38g of protein and only 280 calories. That's genuinely hard to find anywhere else.
Tiffany Y.
I meal prep for myself and my partner and this guide has saved us so much time. The planner tells you exactly what to prep on Sunday so weeknight cooking is effortless. We've been more consistent with our nutrition goals than ever before.
Sarah E.
The recipes are all genuinely different. Not 12 versions of the same chicken breast. There's fish, beef, turkey, tofu — real variety. And every single one has exact cook settings. The honey mustard salmon at 390°F for 13 minutes is outstanding.
Alicia X.
I've been trying to find high-protein recipes that my picky teenager will actually eat. She loves the crispy air fryer chicken strips, the loaded turkey nachos, and the teriyaki salmon bowls. All from this guide. I'm amazed — she cleans her plate every time.
Diana U.
What I love most is that the guide is realistic. These aren't recipes that require 25 ingredients you've never heard of. Most use things I already have. The jalapeno turkey meatballs took 14 minutes and used 6 ingredients. Genuinely impressive.
Patricia I.
I work 10-hour shifts and I never had time to cook healthy meals. The meal prep planner and these air fryer recipes changed that completely. I prep on Sunday in about 2 hours and eat well the entire week. My energy levels have improved significantly.
Vanessa R.
Everything is under 500 calories but nothing feels like diet food. The portions are generous and the protein content keeps you full for hours. The lemon pepper tuna steaks at 400°F for 10 minutes are a revelation. Didn't expect to love canned-free tuna this much.
Monica C.
The attention to detail in this guide is impressive. Not just temp and time, but also notes on which cuts of meat work best, when to flip, and how to avoid common mistakes. It reads like someone genuinely tested every recipe dozens of times.
Rebecca T.
I've lost 12 lbs in 7 weeks using this guide alongside the meal prep planner. I'm eating more than I was before but making smarter choices. The high protein keeps hunger at bay and the calorie count keeps me on track. Couldn't recommend more.
Stephanie K.
The best part about this guide is that it removed decision fatigue completely. I know what I'm cooking, I know what it will taste like, I know exactly what's in it nutritionally. The chipotle chicken skewers at 395°F for 16 minutes are perfect every time.
Caroline B.
I was using a meal kit service that cost me €120 a month. I cancelled it after buying this guide. I'm eating better, spending less, and the cooking takes the same amount of time. The air fryer Mediterranean chicken at 385°F for 20 minutes is incredible.
Lindsey W.
The 4-Week Meal Prep Planner genuinely works. I've tried writing my own meal plans and always quit by week 2. This planner is so clear and well-organized that I've stuck with it for 8 weeks straight. My meal prep game has completely transformed.
Whitney P.
I'm a personal trainer and I recommend this to all my clients who are serious about hitting their protein goals. The variety of recipes means no one gets bored, and the exact cooking settings mean no one messes it up. It's the most practical guide I've found.
Holly M.
The recipes are genuinely delicious. I made the harissa chicken thighs at 390°F for 22 minutes and my husband, who usually complains when I make 'diet food,' went back for seconds. Under 420 calories with 45g protein. This guide is incredible.
Erin J.
I've been air frying for 2 years and I thought I knew what I was doing. This guide taught me that I was doing it wrong the whole time. The precise temperatures make a massive difference in texture and moisture. My chicken is no longer dry. Life-changing.
Anna S.
I bought this during a sale and it's become my most-used purchase of the year. Every Sunday I open the planner, pick my recipes for the week, and prep in about 90 minutes. Eating healthy has never been this simple or this delicious.
Grace L.
I have a very physical job and need high protein to recover. This guide makes it easy to hit 50g+ per meal without a lot of effort. The spicy beef strips at 400°F for 10 minutes have 48g of protein in one serving. That's incredible for 380 calories.
Kate H.
The meal prep planner transformed my Sundays. Instead of staring at the fridge at 6pm wondering what to make, I have containers ready to go. My food costs went down, my nutrition improved, and I'm less stressed about eating. Everything I needed.
Claire N.
I've recommended this to everyone in my Weight Watchers group. The calorie count is so controlled and the protein is so high that it makes healthy eating feel effortless. The zucchini turkey boats took 18 minutes at 375°F and everyone loved them.
Olivia D.
The recipe variety is what keeps me coming back. Week 7 and I still haven't made the same thing twice. The Italian herb cod at 400°F for 11 minutes is this week's favorite. Under 320 calories, 36g protein. This guide earns its price every single week.
Sophie R.
I work from home and I used to snack all afternoon because lunch never kept me full. Since I started cooking from this guide, I'm satisfied until dinner. The high-protein focus genuinely works. The Thai basil chicken at 390°F for 19 minutes is my new favorite lunch.
Chloe A.
I was nervous to try air fryer fish but the instructions in this guide are so clear that everything came out perfectly the first time. The miso glazed salmon at 390°F for 13 minutes is now my favorite weeknight dinner. Under 400 calories and ready in 20 minutes total.
Lily T.
The meal prep planner is a godsend for busy parents. I have three kids and I need to cook efficiently. This guide + planner means I spend 2 hours on Sunday and have healthy meals ready for the week. My family eats better than ever and I'm less exhausted.
Ruby M.
I've tried every weight loss approach and calorie counting with this guide is the first thing that actually stuck long-term. The food is too good to quit. The everything bagel chicken breast at 375°F for 18 minutes has been in my rotation for 10 weeks straight.
Scarlett W.
I was ready to give up on trying to eat healthy because nothing tasted good. This guide completely changed my mind. Real, satisfying food with exact directions and honest calorie counts. I've stuck with this for 2 months and I'm still discovering new favorites.
Violet K.
The precision in this guide is what separates it from every other air fryer book. When it says 392°F for 17 minutes, that's what it means — and that's exactly what you get. My cooking has improved dramatically because I stopped guessing.
Iris C.
I gave this as a gift to my sister who just got an air fryer and she called me three days later to say it's the best gift she's ever received. She's been cooking from it every day. The ease of use and clarity of the directions are unmatched.
Nora B.
The 4-Week Meal Prep Planner is what makes this guide truly complete. The recipes alone are excellent, but with the planner you have a full system. I've been using both together for 9 weeks and my eating habits have transformed. Completely recommend.
Fiona L.
Really solid guide with great variety. Every recipe I've made has turned out well and the macros match up when I log them in MyFitnessPal. The only reason I'm giving 4 stars is I wish there were a few more vegetarian options — but the protein variety is still impressive.
Zoe P.
Great guide overall. The exact temps and times are what I wanted most and they deliver. I've made about 20 of the recipes and they've all worked. Docking one star because a couple of the recipes need a bit more seasoning for my taste, but easy to adjust.
Hannah G.
Very good value. The meal prep planner is genuinely useful and the recipes are all practical and easy. I'd love even more diversity in the sauces and seasonings but for what it is, it's excellent. The chicken and broccoli stir fry at 395°F is great.
Emma R.
Really helpful guide. The cooking times are accurate and the calorie counts match my calculations. I've lost 5 lbs in 3 weeks cooking from this. Only minus is I wish there were photos — but honestly the instructions are clear enough that it doesn't matter much.
Ella V.
Very good overall. I appreciate how no-nonsense the guide is — no filler, just recipes and a system. A few of the meals are a little plain for my taste but that's easy to fix. The core structure of exact temps and times is what matters and it delivers completely.
Lucy J.
Good guide with well-tested recipes. Made 15 of them so far and they've all worked on the first try. Knocked off a star because I wanted more explanation on adapting for different air fryer sizes — but the recipes themselves are genuinely excellent.
Maya K.
Solid and practical. I've been using it for 5 weeks and it's helped me stay consistent with my nutrition goals. The planner is well-designed. I'd give 5 stars if there were a few more options under 300 calories but everything in the 300-500 range is spot on.
Complete the set
Complete your system.
One guide opens the door. The combination delivers the result.
€17,99
Honest check
This isn't for everyone
- You don't own an air fryer (every recipe is built for one).
- You want zero-effort takeaway rather than cooking it yourself.
Ready?
If your air fryer keeps making the same three tired meals,done choosing between hitting your protein and actually enjoying dinner,and you just want 50 that are high-protein, under 500 calories, and come out right every time —
The guide is in your inbox within 2 minutes.
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