# Garlic Butter Salmon with Asparagus & Cheddar Cream
**Serves 2 · Active: 18 min · Total: 18 min**

## Ingredients
- 2 lbs 5 oz salmon fillets (1065g), skin-on, patted dry
- 3½ oz asparagus spears (100g), woody ends snapped off
- 1 tbsp ghee (15g)
- 1½ tbsp salted butter (20g)
- 1 clove garlic (5g), minced
- 1 tsp lemon juice (5g)
- ¼ tsp black pepper (5g)
- 3 tbsp heavy cream (40g)
- 1¼ oz cheddar cheese (35g), shredded
- **Protein shake (served alongside):** 1 scoop whey protein powder (25g) mixed with cold water

## Instructions

1. **Season salmon.** Pat fillets completely dry. Season flesh side generously with black pepper and a pinch of salt.

2. **Sear salmon.** Heat ghee in a large skillet over medium-high heat until shimmering. Place salmon skin-side DOWN. Press gently for 10 seconds to prevent curling. Sear undisturbed for 5–6 minutes until skin is deeply crispy. Flip and cook 2–3 minutes more until just opaque through. Transfer to a plate; tent loosely.

3. **Cook asparagus.** In the same pan over medium heat, add butter. Once melted, add asparagus spears. Toss to coat and sauté 3–4 minutes until bright green and tender-crisp. Push to the side of the pan.

4. **Build the cream sauce.** Add minced garlic to the empty side of the pan; cook 30 seconds. Pour in heavy cream and lemon juice, scraping up any browned bits. Stir in shredded cheddar and cook 1–2 minutes until melted and slightly thickened.

5. **Serve.** Plate the asparagus, nestle salmon fillets alongside, and spoon cheddar cream sauce over the top. Serve immediately with the protein shake on the side.

# Spicy Ground Beef & Zucchini Skillet with Cheddar
**Serves 2 · Active: 18 min · Total: 18 min**

## Ingredients
- 2 lbs 8 oz ground beef 90/10 (1135g)
- 3½ oz zucchini (100g), diced ½-inch
- 1½ tbsp salted butter (20g)
- 1 clove garlic (5g), minced
- 1 small jalapeño (5g), minced (seeds in for heat, or remove for mild)
- 1 tsp cumin, ground (5g)
- 1 tsp chili powder (5g)
- 1 tsp paprika (5g)
- 3½ tbsp heavy cream (50g)
- 1½ oz cheddar cheese (40g), shredded
- **Protein shake (served alongside):** 1½ scoops whey protein powder (40g) mixed with cold water

## Instructions

1. **Brown the beef.** Heat a large skillet over medium-high heat. Add ground beef and break it apart with a spatula. Cook 7–8 minutes, stirring occasionally, until well browned and any liquid has evaporated. Drain excess fat if desired, leaving a thin film.

2. **Season.** Push beef to the edges. Add butter to the center; once melted, add garlic and jalapeño. Cook 30–60 seconds until fragrant. Stir into the beef along with cumin, chili powder, and paprika. Mix thoroughly.

3. **Add zucchini.** Stir in diced zucchini. Cook 3–4 minutes until just tender but not mushy.

4. **Finish with cream & cheese.** Pour heavy cream over the skillet, stir to combine, and cook 1 minute until slightly reduced. Scatter cheddar over the top. Cover the pan with a lid (or foil) for 1–2 minutes until cheese is fully melted.

5. **Serve.** Divide between two bowls and serve immediately with the protein shake on the side.

# Crispy Chicken Breast with Broccoli & Garlic Butter Parmesan Sauce
**Serves 2 · Active: 20 min · Total: 25 min**

## Ingredients
- 2 lbs 5 oz boneless skinless chicken breasts (1065g)
- 7 oz broccoli crowns (200g), cut into florets
- 4½ tbsp salted butter (65g), divided
- 1 clove garlic (5g), minced
- 1 tsp paprika (5g)
- 1 tsp garlic powder (5g)
- ¼ tsp black pepper (5g)
- ½ cup + 1 tbsp heavy cream (140g)
- 4 oz Parmesan cheese (110g), freshly grated

## Instructions

1. **Pound & season chicken.** If breasts are thick, slice horizontally or pound to even ¾-inch thickness for even cooking. Season both sides with paprika, garlic powder, black pepper, and a good pinch of salt.

2. **Sear chicken.** Melt 2½ tbsp (35g) butter in a large skillet over medium-high heat. Add chicken and sear 5–6 minutes per side until deeply golden and cooked through (internal temp 165°F). Transfer to a cutting board; tent with foil.

3. **Cook broccoli.** In the same pan over medium heat, add broccoli florets. Toss in the residual butter and cook 3–4 minutes, stirring occasionally, until bright green and just tender. Remove to a bowl.

4. **Build parmesan cream sauce.** Add remaining 2 tbsp (30g) butter to the pan. Add minced garlic; cook 30 seconds until fragrant. Pour in heavy cream, scraping up browned bits. Bring to a gentle simmer. Add grated Parmesan in two batches, stirring constantly between additions, until smooth and thickened (2–3 minutes). Season to taste.

5. **Serve.** Slice chicken breasts and fan onto plates. Arrange broccoli alongside. Spoon the parmesan cream sauce generously over everything.

# Smothered Pork Chops with Green Beans & Cheddar Cream
**Serves 2 · Active: 20 min · Total: 20 min**

## Ingredients
- 2 lbs 5½ oz boneless pork chops (1070g)
- 7 oz green beans (200g), trimmed
- 2½ tbsp ghee (35g), divided
- 3 tbsp salted butter (45g), divided
- 1 clove garlic (5g), minced
- 1 tsp cumin, ground (5g)
- 1 tsp paprika (5g)
- ¼ tsp black pepper (5g)
- 6½ tbsp heavy cream (95g)
- 2¾ oz cheddar cheese (80g), shredded

## Instructions

1. **Season pork chops.** Pat chops dry. Combine cumin, paprika, black pepper, and a generous pinch of salt. Rub all over both sides of each chop.

2. **Sear pork chops.** Heat 2 tbsp ghee in a large skillet over medium-high heat until shimmering. Add pork chops; sear 4–5 minutes per side until a deep golden crust forms and internal temp reaches 145°F. Transfer to a plate; tent with foil.

3. **Sauté green beans.** In the same pan over medium heat, add 1½ tbsp butter. Add green beans and cook 4–5 minutes, tossing often, until tender-crisp and lightly blistered. Season with salt. Transfer to a bowl.

4. **Build cheddar cream sauce.** Reduce heat to medium-low. Add remaining ½ tbsp ghee and 1½ tbsp butter. Add minced garlic; cook 30 seconds. Pour in heavy cream, scraping up browned bits from the pan. Simmer 1–2 minutes until slightly reduced. Stir in shredded cheddar in two additions until fully melted and smooth.

5. **Smother & serve.** Return pork chops to the pan, spooning sauce generously over each chop. Let rest in the sauce 1 minute. Plate chops with green beans alongside and pour remaining sauce over everything.

# Chorizo-Style Ground Pork & Cauliflower Hash with Egg & Cheddar
**Serves 2 · Active: 18 min · Total: 18 min**

## Ingredients
- 2 lbs ground pork (920g)
- 3½ oz cauliflower (100g), cut into small florets or coarsely chopped
- 1 tbsp salted butter (15g)
- 1 clove garlic (5g), minced
- 1 small jalapeño (5g), minced
- 1 tsp cumin, ground (5g)
- 1 tsp chili powder (5g)
- 1 tsp paprika (5g)
- 2 large eggs (80g), cracked into a small bowl
- 1 oz cheddar cheese (30g), shredded
- **Protein shake (served alongside):** ~2¾ scoops whey protein powder (80g) mixed with cold water

## Instructions

1. **Brown pork.** Heat a large skillet over medium-high heat. Add ground pork and break apart. Cook 7–9 minutes, stirring occasionally, until fat is rendered and pork is browned and slightly crispy in spots. Drain excess fat, leaving about 1 tbsp in the pan.

2. **Spice it up.** Add butter, garlic, and jalapeño directly to the pork. Cook 1 minute until fragrant. Stir in cumin, chili powder, and paprika. Mix until every piece of pork is coated in the spice blend.

3. **Hash the cauliflower.** Add cauliflower to the pan. Toss with the spiced pork. Cook 4–5 minutes, stirring occasionally, until cauliflower is tender and starting to take on color at the edges.

4. **Finish with egg & cheese.** Create two small wells in the hash. Crack one egg into each well. Cover the pan with a lid and cook 2–3 minutes until whites are just set but yolks remain runny (or cook to your liking). Scatter shredded cheddar over the top; replace lid for 30 seconds to melt.

5. **Serve.** Divide hash between two bowls, each with an egg on top. Serve immediately with the protein shake on the side.

# Turkey Meatball Bowl with Spinach & Parmesan-Cheddar Cream
**Serves 2 · Active: 18 min · Total: 3 hr 18 min (slow cooker)**

## Ingredients
- 3 lbs ground turkey 93/7 (1375g)
- 3½ oz fresh spinach (100g)
- 1½ tbsp salted butter (20g)
- 1 clove garlic (5g), minced
- 1 tbsp fresh parsley (5g), finely chopped
- ¼ tsp black pepper (5g)
- ½ tsp onion powder (5g)
- 3 tbsp heavy cream (45g)
- 1½ oz Parmesan cheese (40g), freshly grated
- 1½ oz cheddar cheese (40g), shredded

## Instructions

1. **Mix & form meatballs.** In a large bowl, combine ground turkey, parsley, onion powder, black pepper, and a generous pinch of salt. Mix until just combined — do not overwork. Roll into golf-ball sized meatballs (about 1½ inches), yielding roughly 20–24 meatballs.

2. **Brown meatballs.** Melt butter in a large skillet over medium-high heat. Working in two batches, brown meatballs on two sides, about 2 minutes per side (they don't need to be cooked through). Transfer to the slow cooker insert.

3. **Build sauce & slow cook.** Add minced garlic to the skillet; cook 30 seconds, scraping up any browned bits. Pour in heavy cream and stir. Pour this over the meatballs in the slow cooker. Add grated Parmesan and shredded cheddar on top. Cover and cook on LOW for 3 hours (or HIGH for 1.5 hours) until meatballs are cooked through and sauce is creamy.

4. **Wilt spinach.** In the last 10 minutes of cooking, open the slow cooker, lay fresh spinach over the meatballs, replace the lid, and let the residual heat wilt the spinach.

5. **Serve.** Gently stir the spinach into the cream sauce. Ladle meatballs and sauce into two wide bowls and serve immediately.

# Ribeye Steak with Garlic Butter, Arugula & Fried Eggs
**Serves 2 · Active: 20 min · Total: 25 min**

## Ingredients
- 1 lb 13 oz ribeye steak (825g), about 1–1.5 inches thick (1–2 steaks)
- 3½ oz arugula (100g)
- 2 tsp ghee (10g)
- 1 tbsp salted butter (15g)
- 1 clove garlic (5g), smashed
- 1 tsp lemon juice (5g)
- ¼ tsp black pepper (5g)
- 2 large eggs (65g total, ~1 egg per person)
- 1 oz cheddar cheese (25g), shredded
- **Protein shake (served alongside):** ~2¾ scoops whey protein powder (80g) mixed with cold water

## Instructions

1. **Temper & season steak.** Remove ribeye from the fridge 20 minutes before cooking. Pat completely dry. Season generously on both sides with black pepper and salt.

2. **Sear the ribeye.** Heat a large skillet (cast iron preferred) over high heat until just smoking. Add ghee. Sear steak 3–4 minutes per side for medium-rare, pressing gently if it curls. In the last 2 minutes, add butter and smashed garlic to the pan. Tilt the pan and baste the steak repeatedly with the foaming garlic butter. Transfer steak to a cutting board; rest 5 minutes.

3. **Fry the eggs.** Reduce heat to medium-low. In the residual garlic butter, crack in eggs. Fry 2–3 minutes until whites are set and edges are lacy-crispy. Scatter shredded cheddar over the yolks in the last 30 seconds; cover with a lid to melt.

4. **Dress the arugula.** In a bowl, toss arugula with lemon juice and a pinch of salt.

5. **Serve.** Slice ribeye against the grain. Divide arugula between two plates. Fan steak slices over the greens. Crown each plate with a fried egg. Serve immediately with the protein shake on the side.