Lainie Kates
Lainie Kates shares easy, high-protein recipes as Lainiecooks, writes Lainie’s Weekly 3-2-1s, and co-founded the dessert brand Perdi’s Protein.
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Lainie’s happenings, collected from public sources, plus her backstory and Starbook, where fans write.
Known for
Substack
Substack
SubstackOverview
- Known online as
- Lainiecooks
- Work
- Recipe developer, holistic nutritionist, and Perdi’s Protein co-founder
- Started sharing
- During the COVID-19 lockdowns
- Breakout
- Cottage cheese ice cream, 2023
- Newsletter
- Lainie’s Weekly 3-2-1s
Mini bio
How it started.
Lainie’s interest in food grew out of her own experience with PCOS in college. On her newsletter’s About page, she describes how changing her eating habits sparked a desire to learn more about nutrition and help others. Cooking became a way to share that interest.
From lockdown menus to recipe videos.
Before creating content full-time, she worked in private aviation sales at Surf Air. During the COVID-19 lockdowns, she began sharing what she was cooking on Instagram Stories and brought her recipes to TikTok in 2020. Her strawberry cheesecake cottage cheese ice cream became a breakout recipe in 2023.
A weekly place to cook together.
Her newsletter, Lainie’s Weekly 3-2-1s, brings together three meal-prep ideas, two product finds or tips, and one drink or dessert. Alongside her own recipes, she shares family favorites, including dishes she grew up watching her grandmother make.
From her kitchen to Perdi’s.
In June 2025, Lainie launched Perdi’s Protein with Lauren Montgomery. The brand grew from her interest in convenient protein desserts. In September 2026, she announced a banana bread collaboration with Koia.
Creditschronological, newest first
- 2026Perdi’s x Koia Banana BreadPerdi’s co-founder
- 2026Lainie’s Weekly 3-2-1sWriter and recipe developer
- 2025Perdi’s ProteinCo-founder with Lauren Montgomery
- 2025Virtual cooking night with Chloë’s KitchenCo-host, benefiting Living Beyond Breast Cancer
- 2023Strawberry cheesecake cottage cheese ice creamRecipe creator
Quotes
Cooking has always been my happy place, and I believe it should be simple and enjoyable.Lainie Kates, Lainie’s Weekly 3-2-1s About page
Her introduction to the newsletter explains the approach behind her meal-prep recipes.
Trivia
- She worked in private aviation sales before becoming a full-time creator.
- The 3-2-1 in her newsletter’s name stands for three meal-prep ideas, two product finds or tips, and one drink or dessert.
- Her grandmother’s cowboy caviar is a recipe she grew up watching her make.
Find Lainie
Follow Lainie for recipes, meal-prep ideas, and news from her kitchen.
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