Free cookbook
Fit body, full stomach
Fit and Full is a free HPHGenetics cookbook of simple, filling recipes built around protein and portions.
Because the reason most diets fail is not a lack of willpower. It is being hungry all the time. Tell us where to send it and you will get one email with a button. The cookbook downloads as soon as you tap it.
Check your inbox
We sent a confirmation to . Open it and tap the button, and your cookbook downloads right away. If you do not see it in a few minutes, check your spam or promotions folder.
Why we wrote it
Most diet cookbooks are built around eating less. Smaller portions, fewer calories, more willpower. That works until about week three, when you are hungry, tired and standing in front of the fridge at 9 PM.
Fit and Full is built the other way around. Every recipe starts with protein, fills the plate, and still fits a fat loss or muscle building goal. It is the same nutrition approach we coach: eat enough, eat food you actually like, and keep it up long enough for it to count.
- Protein first, so you stay full and keep the muscle you are working for
- Real food you already buy, not a specialty shopping list
- Simple cooking, made for a weeknight, not a food blog
- No food rules, no cheat days and no earning your dinner
A cookbook is a start, not a plan
Knowing what to cook is rarely the problem. Doing it in a week that falls apart is. That is the part a coach handles with you.
Cookbook questions
Is the Fit and Full cookbook really free?
Yes. Enter your first name and email, confirm the email we send, and the cookbook downloads. There is no payment and no card.
Do I have to count calories to use these recipes?
No. The recipes are built around protein and portions, which is how we coach nutrition. If you do track, the recipes work either way.
Do I need to be an HPHGenetics client?
No. The cookbook is free to anyone. If you later want a coach, our plans are here.
What else do I get by email?
You also get The HPH Daily, a short daily email with one practical idea about training, food or staying consistent. Unsubscribe any time in one click.
Stay consistent.
Eat enough, train with a plan, and keep showing up. That is the whole thing.