# Garlic Butter Salmon with Creamy Spinach

*Serves 2 | Active: 18 min | Total: 18 min*

## Ingredients
- 1.5 lbs (680g) salmon fillet
- 1 tsp (5g) minced garlic
- 3.5 oz (100g) fresh spinach
- 1 oz (25g) whey protein powder
- 6 tbsp (85g) butter, divided
- 2 large (100g) eggs
- 2.5 oz (70g) cheddar cheese, shredded
- 3 tbsp (45g) heavy cream

## Instructions

1. **Prep the protein mix**: In a small bowl, whisk together whey protein powder with 2 tbsp heavy cream until smooth. Set aside.

2. **Cook the salmon**: Pat salmon dry and season with salt and pepper. Heat 2 tbsp butter in a large skillet over medium-high heat. Cook salmon skin-side down for 4-5 minutes, then flip and cook 3-4 minutes more until flaky. Remove and keep warm.

3. **Make creamy spinach**: In the same skillet, add 2 tbsp butter and minced garlic. Sauté 30 seconds until fragrant. Add spinach and cook until wilted, about 2 minutes. Stir in remaining heavy cream and half the cheddar. Season with salt and pepper.

4. **Scramble eggs**: In another pan, melt remaining 2 tbsp butter. Whisk eggs and scramble gently until just set. Fold in remaining cheddar and the protein powder mixture.

5. **Serve**: Divide creamy spinach between plates, top with salmon fillets and serve alongside the protein-enriched scrambled eggs.

*Per serving: 1402 kcal, 130g protein, 97g fat, 3.2g net carbs*

# Spiced Beef and Cheddar Scramble

*Serves 2 | Active: 15 min | Total: 15 min*

## Ingredients
- 1.25 lbs (565g) ground beef 90/10
- 1 tsp (5g) ground cumin
- 1 tsp (5g) chili powder
- 7 oz (200g) broccoli florets
- 1.25 oz (35g) whey protein powder
- 2 large (110g) eggs
- 2.8 oz (80g) cheddar cheese, shredded
- 3 tbsp (40g) butter

## Instructions

1. **Cook the beef**: Heat a large skillet over medium-high heat. Add ground beef and cook, breaking up with a spoon, for 6-8 minutes until browned. Drain excess fat if needed.

2. **Add spices**: Stir in cumin and chili powder, cooking 1 minute until fragrant. Season with salt and pepper.

3. **Steam broccoli**: Meanwhile, steam broccoli florets until tender-crisp, about 4-5 minutes. Set aside.

4. **Make protein mixture**: In a small bowl, whisk whey protein powder with 2 tbsp water until smooth.

5. **Scramble**: Push beef to one side of the skillet. Add butter to the empty side, then add beaten eggs. Scramble eggs gently, gradually incorporating with the beef. Stir in the protein mixture and most of the cheese.

6. **Finish**: Add steamed broccoli to the skillet and toss everything together. Top with remaining cheese and let melt.

7. **Serve**: Divide between plates while hot.

*Per serving: 1393 kcal, 132g protein, 94g fat, 6.5g net carbs*

# Herb-Crusted Chicken with Mushroom Butter

*Serves 2 | Active: 20 min | Total: 20 min*

## Ingredients
- 1.5 lbs (680g) chicken breast, pounded to even thickness
- 1 tsp (5g) Italian seasoning
- 1 tsp (5g) minced garlic
- 7 oz (200g) white mushrooms, sliced
- 6 tbsp (85g) butter, divided
- 5.3 oz (150g) Greek yogurt, full-fat
- 1/2 cup (110g) olive oil

## Instructions

1. **Season chicken**: Pat chicken dry and season both sides with Italian seasoning, salt, and pepper. Let rest 5 minutes.

2. **Cook chicken**: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Cook chicken 6-7 minutes per side until golden and cooked through (165°F internal temp). Remove and rest.

3. **Make mushroom butter**: In the same skillet, add 3 tbsp butter and sliced mushrooms. Cook 4-5 minutes until golden. Add minced garlic and cook 30 seconds more. Season with salt and pepper.

4. **Prepare sauce**: In a bowl, whisk Greek yogurt with remaining olive oil until smooth. Season with salt and pepper.

5. **Finish**: Add remaining 3 tbsp butter to the mushrooms and let melt.

6. **Serve**: Slice chicken and serve topped with mushroom butter alongside the yogurt sauce for drizzling.

*Per serving: 1400 kcal, 166g protein, 73g fat, 6.8g net carbs*

# Slow Cooker Pork Shoulder with Cauliflower Mash

*Serves 2 | Active: 15 min | Total: 6 hours*

## Ingredients
- 2 lbs (900g) pork shoulder, cut into large chunks
- 1 tsp (5g) paprika
- 1 tsp (5g) garlic powder
- 3.5 oz (100g) cauliflower florets
- 8 tbsp (115g) butter, divided
- 5.3 oz (150g) sour cream

## Instructions

1. **Season pork**: Rub pork shoulder chunks with paprika, garlic powder, salt, and pepper.

2. **Sear (optional)**: For extra flavor, heat 1 tbsp butter in a large skillet and brown pork on all sides, about 6-8 minutes total.

3. **Slow cook**: Transfer pork to slow cooker. Cook on LOW for 5-6 hours until fork-tender and easily shredded.

4. **Make cauliflower mash**: About 30 minutes before pork is done, steam cauliflower until very tender, 12-15 minutes. Drain well and mash with 4 tbsp butter until smooth. Season with salt and pepper.

5. **Shred pork**: Remove pork from slow cooker and shred with two forks. Toss with remaining 3 tbsp butter and some of the cooking juices.

6. **Serve**: Plate the cauliflower mash, top with shredded pork, and serve with sour cream on the side.

*Per serving: 1399 kcal, 167g protein, 72g fat, 7.8g net carbs*

# Italian Sausage and Pepper Skillet

*Serves 2 | Active: 18 min | Total: 18 min*

## Ingredients
- 1.1 lbs (485g) Italian sausage links, sliced
- 1 tsp (5g) minced garlic
- 1 tsp (5g) minced jalapeño pepper
- 3.5 oz (100g) red bell pepper, sliced
- 3.5 oz (100g) zucchini, sliced
- 2.8 oz (80g) whey protein powder
- 5.3 oz (150g) mozzarella cheese, shredded
- 1/4 cup (60g) olive oil

## Instructions

1. **Cook sausage**: Heat olive oil in a large skillet over medium-high heat. Add sliced sausage and cook 6-8 minutes, turning occasionally, until browned and cooked through.

2. **Add vegetables**: Add bell pepper and zucchini to the skillet. Cook 4-5 minutes until vegetables are tender-crisp.

3. **Add aromatics**: Stir in minced garlic and jalapeño, cooking 1 minute until fragrant.

4. **Make protein slurry**: In a small bowl, whisk whey protein powder with 3 tbsp water until smooth.

5. **Finish**: Remove from heat and stir in the protein mixture. Top with mozzarella cheese and cover for 2 minutes to melt.

6. **Serve**: Divide between plates while cheese is still melty.

*Per serving: 1358 kcal, 84g protein, 105g fat, 15.5g net carbs*

# Turkey and Avocado Power Bowl

*Serves 2 | Active: 15 min | Total: 15 min*

## Ingredients
- 1.5 lbs (680g) ground turkey 99/1
- 1 tsp (5g) ground cumin
- 1 tsp (5g) garlic powder
- 3.5 oz (100g) arugula
- 5.3 oz (150g) avocado, sliced
- 5.3 oz (150g) feta cheese, crumbled
- 1/2 cup (120g) olive oil

## Instructions

1. **Cook turkey**: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add ground turkey and cook, breaking up with a spoon, for 8-10 minutes until cooked through and lightly browned.

2. **Season**: Stir in cumin and garlic powder, cooking 1 minute until fragrant. Season with salt and pepper.

3. **Prepare bowls**: Divide arugula between two large bowls. Drizzle with remaining olive oil and toss gently.

4. **Assemble**: Top arugula with cooked turkey, sliced avocado, and crumbled feta cheese.

5. **Serve**: Serve immediately while turkey is hot.

*Per serving: 1400 kcal, 190g protein, 67g fat, 8.4g net carbs*

# Garlic Butter Shrimp with Asparagus

*Serves 2 | Active: 15 min | Total: 15 min*

## Ingredients
- 2 lbs (900g) raw shrimp, peeled and deveined
- 1 tsp (5g) minced garlic
- 1 tsp (5g) black pepper
- 3.5 oz (100g) asparagus, trimmed
- 8 tbsp (115g) butter, divided
- 5.3 oz (150g) Greek yogurt, full-fat
- 4.6 oz (130g) Parmesan cheese, grated

## Instructions

1. **Prep shrimp**: Pat shrimp dry and season with salt and black pepper.

2. **Cook asparagus**: Steam asparagus until tender-crisp, about 3-4 minutes. Set aside.

3. **Cook shrimp**: Heat 4 tbsp butter in a large skillet over medium-high heat. Add shrimp in a single layer and cook 2-3 minutes per side until pink and cooked through. Add minced garlic in the last minute.

4. **Make Parmesan yogurt**: In a bowl, mix Greek yogurt with grated Parmesan cheese. Season with salt and pepper.

5. **Finish**: Add remaining 4 tbsp butter to the shrimp and toss with steamed asparagus.

6. **Serve**: Divide shrimp and asparagus between plates, serve with Parmesan yogurt on the side.

*Per serving: 1400 kcal, 200g protein, 58g fat, 18.6g net carbs*