# Garlic Butter Salmon with Parmesan Asparagus
**Serves 2 | Active: 15 min | Total: 20 min**

## Ingredients
- Salmon fillet, Atlantic — 37.6 oz (1065g)
- Butter, salted — 2¾ tbsp (40g)
- Garlic, raw — 1 small clove, minced (5g)
- Chili powder — 1 tsp (5g)
- Lime juice — 1 tsp (5g)
- Asparagus — ~7 spears, trimmed (100g)
- Whey protein powder — 2½ tbsp (25g), dissolved in ¼ cup water
- Parmesan cheese, grated — ½ cup (70g)

## Instructions
1. **Pat salmon dry** and season both sides with chili powder and a pinch of salt and pepper.
2. **Heat a large skillet** over medium-high. Add half the butter (20g). Once foaming, lay salmon skin-side up and cook 4–5 min until golden. Flip and cook 3–4 min more. Transfer to a plate.
3. **In the same skillet**, reduce heat to medium. Add remaining butter and the minced garlic. Sauté 30 seconds until fragrant.
4. **Add asparagus** to the pan, toss to coat, and cook 3–4 min until just tender.
5. **Pour in the diluted whey protein** and lime juice. Stir quickly — the liquid will thicken into a light pan sauce. Simmer 1 min.
6. **Return salmon** to the pan briefly. Shower everything with Parmesan, cover for 30 seconds to melt.
7. **Divide** salmon and asparagus between two plates, spooning the garlic-Parmesan pan sauce over top.

## Macros (per serving)
- Calories: ~1410 kcal | Protein: 130g | Fat: 97g | Net Carbs: 6.8g

# Spicy Beef Taco Skillet with Cabbage Slaw
**Serves 2 | Active: 18 min | Total: 18 min**

## Ingredients
- Ground beef 93/7 — 2.5 lbs (1155g)
- Avocado oil — 3¾ tbsp (55g)
- Garlic, raw — 1 small clove, minced (5g)
- Cumin, ground — 1 tsp (5g)
- Chili powder — 1 tsp (5g)
- Hot sauce — 1 tsp (5g)
- Cabbage, green — 2 cups shredded (200g)
- Cheddar cheese, shredded — 1 cup packed (115g)
- Salt and pepper to taste

## Instructions
1. **Heat avocado oil** in a large skillet over medium-high heat.
2. **Add ground beef** and break apart. Cook 6–7 min, stirring occasionally, until no pink remains.
3. **Add garlic, cumin, and chili powder**. Stir to coat and cook 1 min until fragrant.
4. **Add shredded cabbage** and hot sauce. Toss everything together and cook 3–4 min until cabbage softens slightly but retains some crunch.
5. **Season** with salt and pepper to taste.
6. **Reduce heat to low.** Scatter shredded cheddar over the top, cover the skillet, and let melt 1–2 min.
7. **Divide** into two bowls and serve immediately.

## Macros (per serving)
- Calories: ~1410 kcal | Protein: 136g | Fat: 89g | Net Carbs: 10.1g

# Creamy Parmesan Chicken with Broccoli
**Serves 2 | Active: 20 min | Total: 25 min**

## Ingredients
- Chicken breast, boneless skinless — 2.3 lbs (1065g)
- Butter, salted — 4½ tbsp (65g)
- Garlic, raw — 1 small clove, minced (5g)
- Paprika — 1 tsp (5g)
- Heavy cream — ½ cup + 1 tbsp (140g)
- Parmesan cheese, grated — 1 cup (115g)
- Broccoli crowns — 2 cups florets (200g)
- Salt and pepper to taste

## Instructions
1. **Slice chicken breasts** horizontally into cutlets about ¾-inch thick (this speeds cooking and keeps active time under 20 min).
2. **Season** both sides generously with paprika, salt, and pepper.
3. **Melt 40g of the butter** in a large skillet over medium-high. Sear chicken cutlets 3–4 min per side until golden and cooked through. Work in batches if needed. Transfer to a plate.
4. **Add remaining butter (25g)** to the skillet over medium heat. Add garlic and cook 30 seconds.
5. **Add broccoli florets** and toss to coat. Cook 3 min until bright green and slightly tender.
6. **Pour in heavy cream** and bring to a simmer. Stir in half the Parmesan and cook 2 min until sauce thickens slightly.
7. **Return chicken** to the skillet, nesting it into the sauce. Sprinkle remaining Parmesan over everything. Cover and cook 2 min until cheese melts.
8. **Divide** into two bowls, spooning creamy sauce over the chicken and broccoli.

## Macros (per serving)
- Calories: ~1401 kcal | Protein: 142g | Fat: 83g | Net Carbs: 14.1g

# Sizzling Pork Chops with Egg and Cheddar Scramble
**Serves 2 | Active: 18 min | Total: 18 min**

## Ingredients
- Pork chops, boneless — ~2.9 lbs (1310g), about 4–5 chops
- Butter, salted — 3 tbsp (45g)
- Garlic, raw — 1 small clove, minced (5g)
- Paprika — 1 tsp (5g)
- Zucchini — 1 small, diced (100g)
- Eggs, large — 3 eggs (150g)
- Cheddar cheese, shredded — ¾ cup (85g)
- Sour cream — ½ cup + 2 tbsp (150g)
- Salt and pepper to taste

## Instructions
1. **Season pork chops** generously on both sides with paprika, garlic, salt, and pepper.
2. **Melt 30g butter** in a large skillet over medium-high heat. Add chops and sear 4–5 min per side until golden and cooked through (internal temp 145°F). Transfer to a plate to rest.
3. **Reduce heat to medium.** Add remaining butter (15g) to the same skillet. Add diced zucchini and cook 2 min until just tender.
4. **Whisk eggs** with a pinch of salt and pepper, then pour over the zucchini. Stir gently with a spatula, cooking low and slow until eggs are just set, about 2–3 min.
5. **Fold in shredded cheddar** off the heat, letting residual heat melt it through.
6. **Plate** pork chops alongside the egg scramble. Top the scramble with sour cream.

## Macros (per serving)
- Calories: ~1400 kcal | Protein: 170g | Fat: 71g | Net Carbs: 9.1g

# Italian Sausage and Jalapeño Spinach Skillet
**Serves 2 | Active: 18 min | Total: 18 min**

## Ingredients
- Italian sausage, raw — ~17 oz (485g), casings removed
- Garlic, raw — 1 small clove, minced (5g)
- Chili powder — 1 tsp (5g)
- Jalapeño peppers — 2–3 peppers, sliced (100g)
- Spinach, fresh — 3½ oz (100g)
- Whey protein powder — 8 tbsp / ~⅔ cup (80g), dissolved in ½ cup water
- Cheddar cheese, shredded — ¾ cup (85g)
- Heavy cream — 6½ tbsp (100g)
- Sour cream — ½ cup + 2 tbsp (150g)
- Salt and pepper to taste

## Instructions
1. **Heat a large skillet** over medium-high heat (no extra oil needed — sausage has enough fat).
2. **Add sausage** and break into crumbles. Cook 5–6 min until browned and cooked through.
3. **Add garlic, jalapeños, and chili powder**. Stir and cook 2 min until jalapeños soften slightly.
4. **Reduce heat to medium.** Add spinach by the handful, stirring until wilted, about 1–2 min.
5. **Stir in heavy cream** and the diluted whey protein. Bring to a gentle simmer, stirring constantly, and cook 2 min until the sauce thickens.
6. **Remove from heat.** Fold in shredded cheddar until melted.
7. **Divide** into two bowls and top each serving with sour cream. Season with salt and pepper.

## Macros (per serving)
- Calories: ~1324 kcal | Protein: 81g | Fat: 101g | Net Carbs: 19.6g

# Cumin Turkey and Cauliflower Hash with Parmesan
**Serves 2 | Active: 20 min | Total: 20 min**

## Ingredients
- Ground turkey 99/1 — 2.9 lbs (1325g)
- Garlic, raw — 1 small clove, minced (5g)
- Cumin, ground — 1 tsp (5g)
- Chili powder — 1 tsp (5g)
- Cauliflower — 1 cup riced or finely chopped (100g)
- Eggs, large — 3 eggs (150g)
- Parmesan cheese, grated — 1 cup + 2 tbsp (125g)
- Heavy cream — ½ cup + 2 tbsp (150g)
- Salt and pepper to taste

## Instructions
1. **Heat a large skillet** over medium-high heat. Lightly coat with a small amount of butter or cooking spray if needed (turkey is very lean).
2. **Add ground turkey** and break apart. Cook 7–8 min, stirring frequently, until cooked through and lightly browned.
3. **Add garlic, cumin, chili powder, salt, and pepper.** Stir and cook 1 min until fragrant.
4. **Add riced cauliflower.** Toss together and cook 3 min until cauliflower is tender.
5. **Reduce heat to medium-low.** Whisk eggs with heavy cream and half the Parmesan. Pour over the turkey-cauliflower mixture.
6. **Fold gently** with a spatula, cooking 2–3 min until eggs are just set and the sauce is creamy — don't overcook or it will curdle.
7. **Remove from heat.** Shower with remaining Parmesan, cover 30 seconds to melt.
8. **Divide** into two large bowls and serve immediately.

## Macros (per serving)
- Calories: ~1401 kcal | Protein: 188g | Fat: 66g | Net Carbs: 13.7g

# Garlic Butter Shrimp with Green Beans and Cheddar
**Serves 2 | Active: 18 min | Total: 18 min**

## Ingredients
- Shrimp, raw — 3 lbs (1350g), peeled and deveined
- Butter, salted — 6 tbsp (90g)
- Garlic, raw — 1 small clove, minced (5g)
- Lemon juice — 1 tsp (5g)
- Paprika — 1 tsp (5g)
- Green beans — 7 oz (200g), trimmed
- Sour cream — ½ cup + 2 tbsp (150g)
- Cheddar cheese, shredded — 1 cup (115g)
- Salt and pepper to taste

## Instructions
1. **Season shrimp** with paprika, salt, and pepper. Toss to coat.
2. **Melt 30g butter** in a large skillet over medium-high heat. Add shrimp in a single layer (work in two batches if needed) and cook 1–2 min per side until pink and just curled. Do not overcook. Transfer to a plate.
3. **In the same skillet**, add remaining butter (60g) and garlic. Sauté 30 seconds.
4. **Add green beans**, toss to coat, and cook 4–5 min until tender-crisp.
5. **Return shrimp** to the skillet. Add lemon juice and toss everything together.
6. **Reduce heat to low.** Scatter cheddar over the top, cover, and let melt 1 min.
7. **Divide** into two bowls and top each serving with a generous dollop of sour cream.

## Macros (per serving, adjusted)
- Calories: ~1390 kcal | Protein: ~148g | Fat: ~78g | Net Carbs: ~17g