Kai Bennett holding a Flat and Light Everyday Fuel cookbook with 150 recipes

BIG FLAVOR.
150 FRESH IDEAS.
ONE EVERYDAY BOOK.

High protein. Low carb. No added sugar.
More ideas for the food you actually want.

GET THE BOOK — $12.99 →TAKE A LOOK INSIDE ↓

EVERYDAY INSPIRATION

Good food, shared.

Illustrative family sharing a meal around the table

Illustrative family enjoying dinner with a recipe guide

Illustrative home cook preparing meals for the week

Illustrative scenes. The people pictured are not the reviewers below.

From Flat & Light readers

Feedback on the original Flat & Light Recipe Guide, not the Everyday Fuel cookbook.

Absolutely wonderful! This guide has helped me so much.

Lori Lee OwenOriginal Recipe Guide reader

The recipes are delicious and simple to make.

Mercedes VazquezOriginal Recipe Guide reader

Love everything about this guide!

Michele BucknerOriginal Recipe Guide reader

THREE CHAPTERS. ONE COOKBOOK.

Find your kind of good food.

HIGH PROTEIN50 recipes

LOW CARB50 recipes

NO ADDED SUGAR50 recipes

Food imagery is illustrative. No added sugar recipes may contain naturally occurring sugars.

ONE BOOK. YOUR NEXT 150 IDEAS.

Breakfast, lunch, dinner and the good stuff in between.
All three chapters, together for $12.99.

THE DIGITAL COOKBOOK

EVERYDAY
FUEL

150 recipes for the way you eat.

Kai Bennett with his strawberry chocolate bites

HIGH PROTEIN · LOW CARB
NO ADDED SUGAR

BY KAI BENNETT

EVERYDAY FUEL

150 recipes.
One very useful book.

A fresh place to look when you want to cook something good — without getting stuck on the same few meals.

50 high-protein ideas for everyday meals.
50 low-carb recipes, from quick lunches to dinner.
50 no-added-sugar breakfasts, snacks and treats.
Ingredients, quantities, servings and clear steps.
English-language PDF to save and read offline.

$12.99 USD

Get my cookbook — $12.99 →

One-time payment · No subscription · Digital download
No physical book or device is shipped.

Kai in his kitchen presenting a homemade snack

THE KITCHEN BEHIND EVERYDAY FUEL

Meet Kai

GOOD FOOD.
LESS GUESSWORK.

You know the feeling. You want something good to eat, open the fridge, and end up making the same thing again.

Everyday Fuel gives you another place to start: 150 recipes across three easy-to-explore chapters. There’s room for a protein-forward dinner, a lower-carb lunch and something sweet with no added sugar.

Choose what sounds good. Check the ingredients. Follow the steps. Make it part of your own routine.

Big flavor should fit real life.

Kai Bennett is our virtual cooking presenter. Presenter and food imagery are AI-generated illustrations. Recipes have not been kitchen-tested; preparation times are estimates.

Sound like your kind of cooking?

✓You want protein-forward meals with more variety.

✓You’re looking for lower-carb ideas that feel like a proper meal.

✓You want treats and snacks without adding sugar.

✓You like clear quantities and practical step-by-step cooking.

Get all 150 recipes — $12.99 →

From checkout to your kitchen

One book. Three simple steps.

Get your cookbook

Pay $12.99 once through Shopify checkout. Look for “Everyday Fuel by Kai Bennett — 150 Recipes” in your order.

Save your download

Follow the download link in your order confirmation or delivery email. Save the PDF to your phone, tablet or computer.

Pick what sounds good

Explore the three chapters, check the ingredients and start with a recipe that fits your day.

A few useful answers

What exactly do I get?

One English-language digital cookbook containing 150 recipes: 50 High Protein, 50 Low Carb and 50 No Added Sugar. Each has ingredient quantities, servings, estimated timing, preparation steps and storage guidance.

Do I need to buy three different books?

No. All 150 recipes and all three chapters are included in the single $12.99 purchase.

Does “no added sugar” mean zero sugar?

No. Recipes in that chapter do not add sugar, honey or syrups. Fruit and plain dairy may contain naturally occurring sugars. Check the labels of packaged ingredients and choose unsweetened versions as directed.

Are all 150 recipes high protein and low carb?

No. The book has three separate chapters. High Protein recipes emphasize protein-rich ingredients, Low Carb recipes use lower-carbohydrate meal ideas, and No Added Sugar recipes omit added sugars. A recipe’s chapter does not mean it meets every other category.

Are calorie counts or macros included?

No. This edition does not include calculated nutrition panels or guarantee a particular nutrient amount. Brands, substitutions and portions change nutrition. The recipe categories are practical cooking groupings, not personalized dietary prescriptions.

How will I receive my book?

Shopify Digital Products delivers the PDF through your order’s download link and delivery email after payment. Use an email address you can access at checkout. Keep your order confirmation if you need support.

Is this a subscription or a physical book?

Neither. It is a one-time purchase of a digital PDF. No recurring fee and no physical shipment. Book and device images are illustrative.

Can I read it on my phone?

Yes. Use a PDF reader on your phone, tablet or computer. You can save the file offline. You do not need a separate paid app.

Are the recipes kitchen-tested?

No. This is an original editorial recipe collection; preparation times are estimates. Follow the ingredient labels, food-safety guidance and safe internal temperatures in the book.

Where do I get help with my order?

Contact purchase support and include your order number and the name Everyday Fuel by Kai Bennett. Read the store’s refund policy before purchasing.

YOUR NEXT GOOD MEAL STARTS HERE

150 recipes. Yours to explore.

Everyday Fuel — by Kai Bennett

Get the book — $12.99 →

BIG FLAVOR.
150 FRESH IDEAS.
ONE EVERYDAY BOOK.