# Garlic Butter Salmon with Cheesy Spinach

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

## Ingredients
- 2.3 lbs salmon fillet (1065g), cut into 2 portions
- 1 tsp minced garlic (5g)
- 1 tsp black pepper (5g)
- 3.5 oz fresh spinach (100g)
- 1 oz whey protein powder (25g)
- 3 tbsp butter (40g)
- 2.5 oz cheddar cheese, shredded (70g)
- Salt to taste

## Instructions

1. **Prep salmon**: Pat salmon dry and season both sides with salt, pepper, and half the garlic.

2. **Cook salmon**: Heat a large skillet over medium-high heat. Add 2 tbsp butter and let melt. Add salmon skin-side up and cook 4-5 minutes. Flip and cook 3-4 minutes more until internal temp reaches 145°F.

3. **Make cheesy spinach**: In the same pan, add remaining butter and garlic. Add spinach and cook until wilted, about 2 minutes. Stir in whey protein powder until combined. Add cheddar cheese and stir until melted and creamy.

4. **Serve**: Plate the cheesy spinach and top with salmon. Serve immediately.

**Per serving: ~1405 kcal | 128g protein | 99g fat | 3.6g net carbs**

# Spicy Beef and Egg Scramble

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

## Ingredients
- 2.5 lbs ground beef 90/10 (1135g)
- 1 tsp ground cumin (5g)
- 1 tsp chili powder (5g)
- 7 oz broccoli florets (200g), cut small
- 1.2 oz whey protein powder (35g)
- 6 large eggs (150g)
- 2 oz cheddar cheese, shredded (60g)
- Salt and pepper to taste

## Instructions

1. **Cook beef**: Heat a large skillet over medium-high heat. Add ground beef and cook, breaking up with a spoon, until browned and cooked through, about 8-10 minutes. Drain excess fat if needed.

2. **Season**: Add cumin, chili powder, salt, and pepper to beef. Stir to combine.

3. **Add broccoli**: Add broccoli florets to the pan and cook until tender-crisp, about 4-5 minutes.

4. **Add protein powder**: Stir in whey protein powder until well distributed.

5. **Scramble eggs**: Beat eggs in a bowl. Push beef mixture to one side of pan and pour eggs into empty space. Scramble eggs, gradually mixing with beef mixture as they cook.

6. **Finish**: Once eggs are set, remove from heat and stir in cheddar cheese until melted. Serve immediately.

**Per serving: ~1389 kcal | 137g protein | 92g fat | 6.9g net carbs**

# Herb-Crusted Chicken with Garlic Broccoli

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

## Ingredients
- 2.3 lbs chicken breast (1065g), cut into 2 portions
- 1 tsp Italian seasoning (5g)
- 1 tsp minced garlic (5g)
- 7 oz broccoli florets (200g)
- 6.5 tbsp butter (95g)
- 5.5 tbsp olive oil (80g)
- Salt and pepper to taste

## Instructions

1. **Prep chicken**: Pound chicken to even thickness (about 1 inch). Season both sides with Italian seasoning, salt, and pepper.

2. **Cook chicken**: Heat 3 tbsp olive oil in a large skillet over medium-high heat. Add chicken and cook 6-7 minutes per side until internal temp reaches 165°F. Remove and let rest.

3. **Cook broccoli**: In the same pan, add 4 tbsp butter and remaining olive oil. Add broccoli and garlic, season with salt and pepper. Cook, stirring frequently, until tender-crisp, about 5-6 minutes.

4. **Finish**: Add remaining butter to broccoli and toss until melted and glossy.

5. **Serve**: Slice chicken and serve alongside the garlic broccoli.

**Per serving: ~1387 kcal | 123g protein | 93g fat | 5.6g net carbs**

# Slow Cooker Pork Shoulder with Cauliflower Mash

*Serves 2 | Active: 15 min | Total: 6-8 hours*

## Ingredients
- 3.2 lbs pork shoulder (1450g)
- 1 tsp paprika (5g)
- 1 tsp garlic powder (5g)
- 3.5 oz cauliflower florets (100g)
- 6.5 tbsp butter (95g)
- 5.3 oz sour cream (150g)
- Salt and pepper to taste

## Instructions

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

2. **Slow cook**: Place seasoned pork in slow cooker. Cook on LOW for 6-8 hours until fork-tender and internal temp reaches 195°F.

3. **Make cauliflower mash**: About 30 minutes before serving, steam or boil cauliflower until very tender, about 15 minutes. Drain well and mash with 4 tbsp butter until smooth. Season with salt and pepper.

4. **Shred pork**: Remove pork from slow cooker and shred with two forks. Mix with some of the cooking juices to keep moist.

5. **Serve**: Plate cauliflower mash, top with shredded pork. Add dollops of sour cream and remaining butter. Serve immediately.

**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
- 1.5 lbs Italian sausage (690g), casings removed if using links
- 1 tsp minced garlic (5g)
- 1 tsp black pepper (5g)
- 3.5 oz red bell pepper (100g), sliced
- 3.5 oz asparagus (100g), cut into 2-inch pieces
- 2.8 oz whey protein powder (80g)
- 5.3 oz mozzarella cheese, shredded (150g)
- Salt to taste

## Instructions

1. **Cook sausage**: Heat a large skillet over medium-high heat. Add sausage and cook, breaking up with a spoon if using bulk sausage, until browned and cooked through, about 8-10 minutes.

2. **Add vegetables**: Add garlic, bell pepper, and asparagus to the pan. Season with black pepper and salt. Cook until vegetables are tender-crisp, about 5-6 minutes.

3. **Add protein powder**: Stir in whey protein powder until well distributed throughout the mixture.

4. **Melt cheese**: Remove from heat and sprinkle mozzarella cheese over the top. Cover and let sit 2-3 minutes until cheese is melted.

5. **Serve**: Serve immediately while cheese is still melty.

**Per serving: ~1398 kcal | 99g protein | 100g fat | 19.3g net carbs**

# Turkey and Avocado Power Bowl

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

## Ingredients
- 4.2 lbs ground turkey 99/1 (1920g)
- 1 tsp ground cumin (5g)
- 1 tsp chili powder (5g)
- 3.5 oz arugula (100g)
- 5.3 oz avocado (150g), sliced
- 5.3 oz feta cheese, crumbled (150g)
- Salt and pepper to taste

## Instructions

1. **Cook turkey**: Heat a large skillet over medium-high heat. Add ground turkey and cook, breaking up with a spoon, until browned and cooked through, about 12-15 minutes. The large amount will take longer than usual.

2. **Season**: Add cumin, chili powder, salt, and pepper to turkey. Stir to combine and cook 1 more minute.

3. **Prepare bowls**: Divide arugula between two large bowls.

4. **Assemble**: Top arugula with the seasoned turkey. Add sliced avocado and crumbled feta cheese.

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

**Per serving: ~1399 kcal | 245g protein | 42g fat | 8.1g net carbs**

# Ribeye Steak with Asparagus

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

## Ingredients
- 1.8 lbs ribeye steak (825g), cut into 2 portions
- 1 tsp minced garlic (5g)
- 1 tsp black pepper (5g)
- 3.5 oz asparagus (100g), trimmed
- 2.8 oz whey protein powder (80g)
- 1.75 tbsp butter (25g)
- 2.5 oz feta cheese, crumbled (70g)
- Salt to taste

## Instructions

1. **Prep steaks**: Let steaks come to room temperature for 10 minutes. Season both sides with garlic, black pepper, and salt.

2. **Cook steaks**: Heat a large skillet or grill pan over medium-high heat. Cook steaks 4-5 minutes per side for medium-rare, or to desired doneness. Remove and let rest 5 minutes.

3. **Cook asparagus**: In the same pan, add butter and asparagus. Cook until tender-crisp, about 4-5 minutes. Season with salt and pepper.

4. **Add protein powder**: Stir whey protein powder into the asparagus until well combined.

5. **Serve**: Plate steaks with asparagus alongside. Top with crumbled feta cheese. Serve immediately.

**Per serving: ~1396 kcal | 117g protein | 100g fat | 5.7g net carbs**