The protein craze shows no signs of slowing down, and author Arash Hashemi has a new cookbook that's perfect for anyone looking add more nutritious, flavorful high-protein meals to their routine.
Hashemi, a food and fitness content creator and New York Times bestselling author, joined "Good Morning America" on Friday to announce his newest title, "Shredhappens: High Protein, Big Flavor."
The new book is currently available for preorder and hits shelves Jan. 5, 2027.
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Hashemi shares his sustainable approach to healthy eating with millions of followers across his various social media platforms, where he posts about his own weight loss journey and relationship with food.
His core mission is simple and in line with many consumers today: to increase protein and functional nutrition with fewer compromises.
Below, check out a preview of a few recipes from the new cookbook that Hashemi shared with "GMA."
Serves: 4
Ingredients
For the meatballs:
1 pound ground beef or lamb (or a mix)
1/2 small onion, finely diced
1 egg
1/2 cup shredded mozzarella
1/3 cup crumbled feta
3/4 cup fresh parsley, chopped
Salt and black pepper
1 tablespoon each paprika, dried thyme, sumac, Aleppo pepper (or chili flakes)
1/2 teaspoon cumin
For the base:
Cooked rice, protein rice, quinoa, couscous, cauliflower rice or greens
For the toppings:
Cucumber, diced
Cherry tomatoes, halved
Red onion, thinly sliced
Fresh herbs (dill, mint, parsley)
For the sauce
3 tablespoons Greek yogurt
1 tablespoon mayonnaise
Zest of 1 lemon
Juice of 1/2 lemon
Salt and pepper
Directions
In a large bowl, combine the ground meat, onion, egg, mozzarella, feta, and parsley.
Season with salt, pepper, paprika, thyme, sumac, Aleppo pepper, and cumin, and mix until well incorporated.
Refrigerate the mixture for at least 30 minutes (or a few hours if time allows) to help the flavors develop.
Preheat the oven to 425 F, and line a baking sheet with parchment.
Roll the mixture into evenly sized meatballs and place them on the baking sheet.
Bake for 20-25 minutes until golden brown and cooked through.
While the meatballs cook, prepare your base and chop your vegetables and herbs.
In a small bowl, mix the yogurt, mayonnaise, lemon zest, and lemon juice to make the sauce, and season with salt and pepper.
To assemble, add the base to each bowl, top with meatballs, vegetables, and herbs.
Finish with a generous drizzle of sauce, and serve immediately.
Serves: 4
Ingredients
For the roasted garlic sauce:
1 cup garlic cloves
1 cup extra-virgin olive oil
4 ounces feta cheese
1/4 cup nonfat plain Greek yogurt
2 tablespoons mayonnaise
2 tablespoons white vinegar
Salt
Black pepper
For the salad:
1 small red onion, finely diced
8 ounces broccoli florets, finely chopped
2 cups cooked boneless, skinless chicken, finely diced
For serving:
1/4 cup crumbled feta
Red chile flakes
Directions
Preheat the oven to 275 F.
Place the garlic cloves in a small oven-safe dish and cover completely with olive oil.
Cover with foil and bake for 2 hours until the garlic is soft and tender.
Allow the garlic to cool completely.
Transfer about 5 cloves of the roasted garlic to a food processor.
Add the feta, yogurt, mayonnaise, vinegar, salt, and pepper, and blend until smooth.
Add water as needed to adjust the consistency.
Place the diced red onion in a bowl of cold water and let sit for 15 to 20 minutes to mellow the flavor.
Drain the onion well.
In a large bowl, combine the broccoli, chicken, and red onion.
Add half of the roasted garlic sauce and toss to coat evenly.
Add more dressing as desired.
Serve topped with crumbled feta and red chile flakes.
Serves: 4
Ingredients
For the avocado crema:
1 ripe avocado
2/3 cup nonfat plain Greek yogurt
Juice of 1 lime
1 garlic clove
Water as needed
Salt
For the rubbed skirt steak:
2 teaspoons ancho chile powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1 1/2 teaspoons monk fruit sweetener
1/2 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1 1/2 pounds skirt steak
Salt
Black pepper
2 teaspoons avocado oil
For the slaw:
2 cups thinly sliced green cabbage
1 teaspoon avocado oil
Juice of 1 lime
Salt
For serving:
8 small tortillas
1/2 cup quick pickled onions
1/4 cup fresh cilantro leaves
1/4 cup pomegranate seeds
Lime wedges
Directions
In a food processor, combine the avocado, yogurt, lime juice, and garlic, and blend until smooth.
Add water as needed to reach a creamy consistency, and season with salt.
In a small bowl, mix together the ancho chile powder, cumin, coriander, sweetener, paprika, garlic powder and onion powder.
Season the steak with the spice mixture, salt and pepper on both sides.
Heat a cast-iron skillet or grill pan over medium-high heat.
Drizzle the steak with avocado oil and cook for about 3 to 4 minutes per side until browned and cooked to desired doneness.
Remove from heat and let rest for 5 minutes, then slice against the grain.
In a bowl, toss the cabbage with avocado oil, lime juice and salt.
Warm the tortillas.
Assemble the tacos with cabbage, sliced steak, pickled onions, cilantro, and a drizzle of avocado crema.
Top with pomegranate seeds and serve with lime wedges.
Serves: 4
Ingredients
For the chicken:
1 1/2 pounds boneless, skinless chicken thighs, cut into strips
1 tablespoon olive oil
3 tablespoons nonfat plain Greek yogurt
2 tablespoons tomato paste
Juice of 1 lemon
6 garlic cloves, minced
1 tablespoon dried oregano
1 1/2 teaspoons smoked paprika
1 teaspoon ground cumin
1/4 teaspoon turmeric
1/2 teaspoon cinnamon
Salt
Black pepper
For the vegetables:
1 red onion, cut into wedges
1 red bell pepper, sliced
1 1/2 teaspoons sumac
Cooking spray
For serving:
Fresh dill
Fresh mint
Tzatziki sauce
Rice or pita
Directions
In a large bowl, combine the chicken with olive oil, yogurt, tomato paste, lemon juice, garlic, oregano, paprika, cumin, turmeric, cinnamon, salt, and pepper.
Mix well and marinate for at least 2 hours or overnight if possible.
Preheat the oven to 400 F.
Line a baking sheet with parchment paper.
Spread the onion and bell pepper evenly on the sheet pan.
Add the marinated chicken on top, making sure not to overcrowd the pan.
Sprinkle with sumac and lightly coat with cooking spray.
Bake for 30 to 35 minutes until the chicken is cooked through and browned.
Garnish with fresh dill and mint.
Serve with tzatziki, rice or pita.
Excerpted from "shredhappens: High Protein, Big Flavor," copyright © 2027 by Arash Hashemi. Photography copyright by Ghazalle Badiozamani. Used by permission of Rodale Books an imprint and division of Penguin Random House LLC, New York. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
