By Maya Lawson · The Dinner Solved Collection

30-MinuteHigh-ProteinFamily Dinners

60 easy weeknight meals made with everyday ingredients.

Dinner on the table in about half an hour — with enough protein that nobody's back in the kitchen at nine looking for cereal.

30-Minute High-Protein Family Dinners front cover
Back cover
Dish Dash  ·  30-Minute High-Protein Family Dinners
👈 Drag to spin the book 👉
60Recipes
~30Minutes each
25g+Protein per serving
4Weeks planned
Launch offer

The whole book, $9.99

Sixty dinners, a four-week plan, every guide — one payment, yours to keep.

Introductory price
$9.99
Rising to $19.99 when the launch ends
That's about 17¢ per dinner — less than one takeaway coffee.
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Why this book

Most “quick” dinners aren't slow. They're just not filling.

A meal that's fast but leaves everyone hungry hasn't saved you anything — it moves the problem to nine o'clock, when someone's rooting through the cupboard and you're cleaning up twice.

The usual weeknight

Fast food that doesn't hold you

  • × Recipes that look quick but assume everything's pre-chopped
  • × Vague steps — “cook until done” when you're already tired
  • × An ingredient you'll use once and abandon in the cupboard
  • × Dinner at six, everyone hungry again by nine
  • × Standing at the open fridge with no idea what to make
With Dish Dash

Half an hour, and it actually lands

  • Timings include the chopping — no hidden prep
  • Every step names the pan, the heat, the minutes, the temperature
  • Chicken, beef, shrimp, pasta, rice — one normal grocery run
  • 25g+ protein per serving, so dinner ends the evening's eating
  • A four-week plan, so the decision's already made
What's inside

Seven chapters, sixty dinners

Organised the way you actually decide — by what protein is in the fridge.

12 recipes

Quick Chicken Favorites

Seared, sauced, and on the table — garlic parmesan, hot honey, Tuscan, buffalo.

10 recipes

Beef & Turkey Dinners

Steak bites, cheeseburger skillet, stroganoff, bulgogi bowls.

10 recipes

Protein-Packed Pasta

Alfredo, cajun, ragu, buffalo mac — all built to 35g+ per serving.

10 recipes

Rice Bowls & Skillets

Burrito bowls, fried rice, Mediterranean, Spanish chicken and rice.

8 recipes

Seafood in 30 Minutes

Honey garlic salmon, shrimp scampi, blackened tilapia, garlic butter cod.

6 recipes

Air-Fryer Dinners

Orange chicken, parmesan tenders, salmon bites — oven instructions included.

4 recipes

Meatless Protein Meals

Crispy tofu, chickpea skillet, quesadillas, ricotta primavera.

🕑

Honest timings

Total time includes prep. Twelve recipes land under 20 minutes.

📈

Nutrition on every page

Calories, protein, carbs, fat, fibre, sugar and sodium per serving.

🔍

Three indexes

Alphabetical, by protein, by label — plus a quick-find page.

📋

4-week plan + lists

28 dinners mapped out with shopping lists sorted by aisle.

🍳

Sauces & blends

10 five-minute sauces, 5 seasoning blends, 10 quick sides.

📱

Print + mobile

One edition for the counter, one sized for a phone by the hob.

A taste of the book

Nine of the sixty

Every recipe photographed, with exact quantities and full nutrition.

Garlic Butter Steak BitesBeef

Garlic Butter Steak Bites

⏱ 28 min🔥 48g protein
Honey Garlic SalmonSeafood

Honey Garlic Salmon

⏱ 20 min🔥 36g protein
Buffalo Chicken Mac & CheesePasta

Buffalo Chicken Mac & Cheese

⏱ 30 min🔥 68g protein
Hot Honey Chicken BowlsBowls

Hot Honey Chicken Bowls

⏱ 28 min🔥 43g protein
Mediterranean Chicken BowlsBowls

Mediterranean Chicken Bowls

⏱ 30 min🔥 58g protein
Sheet-Pan Chicken FajitasChicken

Sheet-Pan Chicken Fajitas

⏱ 30 min🔥 42g protein
Air-Fryer Parmesan TendersAir Fryer

Air-Fryer Parmesan Tenders

⏱ 28 min🔥 68g protein
Quick Beef Ragu RigatoniPasta

Quick Beef Ragu Rigatoni

⏱ 30 min🔥 56g protein
Crispy Tofu Teriyaki BowlsMeatless

Crispy Tofu Teriyaki Bowls

⏱ 30 min🔥 35g protein
30 Minutes or LessHigh Protein One PanAir Fryer Family FriendlyMeal Prep Friendly Freezer FriendlyBudget Friendly
Read before you buy

One complete recipe, free

Exactly as it appears in the book — nothing trimmed, nothing summarised. Cook it tonight. If you like how Maya writes a recipe, the other 59 read the same way.

Creamy Garlic Parmesan Chicken
Recipe 01

Creamy Garlic Parmesan Chicken

Golden-seared chicken cutlets resting in a glossy Parmesan cream sauce that comes together in the same pan, in the time it takes to boil a pot of noodles. This is the recipe to make when you want dinner to feel a little special without doing anything special. The sauce is rich, deeply garlicky, and good enough that people will mop the plate with bread.

Prep10 min
Cook18 min
Total28 min
Serves4
LevelEasy
30 Minutes or LessHigh ProteinOne PanFamily Friendly
Ingredients
  • 1½ pounds (680 g) boneless, skinless chicken breasts, halved horizontally into 4 thin cutlets and patted dry
  • ¾ teaspoon kosher salt, divided
  • ½ teaspoon black pepper, divided
  • ½ teaspoon garlic powder
  • 2 tablespoons olive oil
  • 3 tablespoons unsalted butter
  • 6 garlic cloves, minced
  • 2 teaspoons cornstarch
  • 1 cup low-sodium chicken broth
  • ¾ cup heavy cream
  • ¾ cup freshly grated Parmesan cheese
  • 1 teaspoon Italian seasoning
  • 2 tablespoons fresh flat-leaf parsley, chopped
Method
  1. Pat the chicken cutlets thoroughly dry with paper towels. Season both sides with ½ teaspoon of the kosher salt, ¼ teaspoon of the black pepper, and the garlic powder.
  2. Heat the olive oil in a large 12-inch skillet over medium-high heat until it shimmers, about 2 minutes.
  3. Add the cutlets in a single layer without crowding the pan, working in two batches if needed. Cook without moving them for 4 minutes, until deeply golden underneath.
  4. Turn the cutlets and cook for another 3 to 4 minutes, until the thickest part registers 165°F (74°C) on an instant-read thermometer. Transfer to a plate and set aside.
  5. Reduce the heat to medium. Add the butter to the same skillet and let it melt, scraping up the browned bits from the bottom of the pan with a wooden spoon — that's your flavor.
  6. Add the minced garlic and cook, stirring constantly, for 45 seconds, until fragrant. Do not let it brown.
  7. In a small bowl, whisk the cornstarch into the chicken broth until fully dissolved with no lumps. Pour the mixture into the skillet.
  8. Bring to a gentle simmer, stirring, and cook for 2 minutes until slightly thickened.
  9. Stir in the heavy cream, Italian seasoning, remaining ¼ teaspoon salt, and remaining ¼ teaspoon pepper. Simmer for 2 minutes.
  10. Reduce the heat to low. Add the Parmesan a small handful at a time, stirring after each addition until melted and smooth. Keeping the heat low prevents the sauce from breaking.
  11. Return the chicken and any juices from the plate to the skillet. Spoon the sauce over the cutlets and simmer for 2 minutes to warm through.
  12. Remove from the heat, scatter the chopped parsley over the top, and serve directly from the skillet.
Nutrition per serving
Calories635
Protein46 g
Carbohydrates7 g
Total Fat45 g
Saturated Fat23 g
Fiber0 g
Sugar2 g
Sodium890 mg
Dish Dash Tip

Grate the Parmesan yourself from a block. Pre-shredded cheese is coated with anti-caking starch that makes cream sauces grainy instead of silky — it's the single most common reason a sauce like this doesn't come out smooth.

Maya Lawson, home cook
Meet your cook

I’m Maya Lawson — a home cook, not a chef.

I write the kind of recipes I need myself: fast, filling, made from what’s already in the shop. If it doesn’t work on an ordinary Tuesday — real ingredients, real time, real appetite at the table — it doesn’t make it into a book.

“Cook the same recipe three times before you judge it. The first time you’re reading. The second you’re learning. The third is when it becomes yours.”
Start cooking tonight →
Straight talk

What this book isn't

It's not a diet book.

No plan, no phase one, no forbidden list, and no promises about your body. Protein is emphasised for one practical reason: it makes dinner satisfying. That's a comment about the dinner table, not a health claim.

Nutrition figures are estimates calculated from the exact quantities printed with each recipe. They shift with brands and substitutions, and the book says so plainly.

And it's not a project cookbook.

Nothing asks you to reduce a sauce for forty minutes or break down a chicken. If a technique didn't earn its place on a Tuesday night, it isn't in the book.

Questions & answers

Before you buy

Is this a physical book?

No — it's a digital cookbook. Nothing ships. You get both the print-ready edition and a mobile edition the moment you check out, and you can re-download them any time.

Do I need an air fryer?

No. Six recipes are written for one, and every one includes full oven instructions. The other 54 need nothing beyond a skillet, a pot and a sheet pan.

Is it really 30 minutes?

Total time includes the chopping. Recipes that only work with something prepped ahead are marked with a make-ahead note. Twelve come in under 20 minutes.

Will my family actually eat this?

22 recipes carry a Family Friendly label — mild by default, with heat served on the side. There's a quick-find page for exactly this question.

I'm only cooking for one or two.

There's a full Cooking for Two guide covering what halves cleanly, what's better made whole and eaten twice, and what changes when you scale down.

Any dietary adaptations?

The substitution guide covers dairy-free, gluten-free and lower-carb swaps, and every recipe lists its allergens. Always check your own labels.

Can I print it?

Yes. The print edition is laid out for US Letter and prints cleanly at home.

From the kitchen table

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