# Garlic Butter Salmon with Cheesy Cauliflower

*Serves 2 • Active: 15 min • Total: 20 min*

## Ingredients
- 1¾ lbs (800g) salmon fillet
- 1 tsp (5g) minced garlic
- 3½ oz (100g) cauliflower florets
- 1 oz (30g) whey protein powder
- 4 tbsp (60g) butter, divided
- 2 oz (55g) cheddar cheese, shredded
- ⅔ cup (150g) full-fat Greek yogurt
- Salt and pepper to taste

## Instructions
1. **Prep cauliflower**: Steam cauliflower florets until very tender, about 8 minutes.
2. **Make cauliflower mash**: Mash steamed cauliflower with Greek yogurt and whey protein powder until smooth. Stir in cheddar cheese. Season with salt and pepper. Keep warm.
3. **Cook salmon**: Heat 2 tbsp butter in large skillet over medium-high heat. Season salmon with salt and pepper. Cook 4-5 minutes per side until golden and flakes easily.
4. **Make garlic butter**: Add remaining 2 tbsp butter and garlic to pan. Cook 30 seconds until fragrant.
5. **Serve**: Plate salmon over cauliflower mash and drizzle with garlic butter.

*Per serving: 1349 kcal • 134g protein • 88g fat • 5.8g net carbs*

# Spicy Beef and Cheese Scramble

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

## Ingredients
- 2 lbs (900g) ground beef 93/7
- 1 tsp (5g) ground cumin
- 1 tsp (5g) chili powder
- 7 oz (200g) broccoli florets
- 1¼ oz (35g) whey protein powder
- 4 large (115g) eggs
- 2½ oz (70g) cheddar cheese, shredded
- 1½ tbsp (20g) butter
- Salt and pepper to taste

## Instructions
1. **Cook beef**: Heat large skillet over medium-high heat. Add ground beef, breaking up with spoon. Cook 8-10 minutes until browned and cooked through.
2. **Season**: Add cumin, chili powder, salt, and pepper. Stir and cook 1 minute.
3. **Add broccoli**: Add broccoli florets to pan. Cook 3-4 minutes until tender-crisp.
4. **Scramble eggs**: Push beef mixture to one side of pan. Add butter to empty side. Beat eggs with whey protein powder and scramble in the butter 2-3 minutes.
5. **Combine**: Mix scrambled eggs with beef mixture. Top with cheddar cheese and let melt 1 minute.
6. **Serve**: Divide between plates and serve immediately.

*Per serving: 1394 kcal • 132g protein • 94g fat • 6.2g net carbs*

# Herb-Crusted Chicken with Creamy Spinach

*Serves 2 • Active: 20 min • Total: 25 min*

## Ingredients
- 2¼ lbs (1000g) chicken breast, boneless skinless
- 1 tsp (5g) Italian seasoning
- 1 tsp (5g) minced garlic
- 3½ oz (100g) fresh spinach
- 4 tbsp (55g) olive oil
- ⅔ cup (150g) full-fat Greek yogurt
- 4 oz (115g) Parmesan cheese, grated
- Salt and pepper to taste

## Instructions
1. **Season chicken**: Pound chicken to even thickness. Season both sides with Italian seasoning, salt, and pepper.
2. **Cook chicken**: Heat 2 tbsp olive oil in large skillet over medium-high heat. Cook chicken 6-7 minutes per side until golden and cooked through (165°F internal). Remove and rest 5 minutes.
3. **Cook spinach**: In same pan, add garlic and remaining 2 tbsp olive oil. Cook 30 seconds. Add spinach and cook until wilted, 2-3 minutes.
4. **Make sauce**: Stir Greek yogurt and half the Parmesan into spinach. Season with salt and pepper.
5. **Serve**: Slice chicken and serve over creamy spinach. Top with remaining Parmesan.

*Per serving: 1400 kcal • 185g protein • 63g fat • 12.3g net carbs*

# Pan-Seared Pork Chops with Mushroom Butter

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

## Ingredients
- 1¾ lbs (800g) boneless pork chops
- 1 tsp (5g) paprika
- 1 tsp (5g) minced garlic
- 7 oz (200g) white mushrooms, sliced
- 3½ oz (100g) zucchini, sliced
- 3 tbsp (45g) butter
- 6 oz (170g) cheddar cheese, shredded
- Salt and pepper to taste

## Instructions
1. **Season pork**: Season pork chops with paprika, salt, and pepper.
2. **Cook pork**: Heat 1 tbsp butter in large skillet over medium-high heat. Cook pork chops 4-5 minutes per side until golden and cooked through (145°F internal). Remove and rest.
3. **Cook vegetables**: In same pan, add mushrooms and zucchini. Cook 4-5 minutes until mushrooms are golden and zucchini is tender.
4. **Make sauce**: Add garlic and remaining 2 tbsp butter. Cook 1 minute until fragrant.
5. **Finish**: Return pork to pan. Top with cheddar cheese and let melt 1-2 minutes.
6. **Serve**: Plate pork with vegetables and pan sauce.

*Per serving: 1369 kcal • 141g protein • 82g fat • 6.4g net carbs*

# Spicy Italian Sausage and Pepper Skillet

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

## Ingredients
- 1⅜ lbs (625g) Italian sausage links
- 1 tsp (5g) Italian seasoning
- 1 tsp (5g) minced garlic
- 3½ oz (100g) bell pepper, sliced
- 3½ oz (100g) jalapeño peppers, sliced
- 1½ oz (40g) whey protein powder
- 5 oz (150g) mozzarella cheese, shredded
- 5 oz (150g) avocado, diced
- 2 tbsp water
- Salt and pepper to taste

## Instructions
1. **Cook sausage**: Heat large skillet over medium heat. Add sausage links and cook 12-15 minutes, turning occasionally, until browned and cooked through (165°F internal). Remove and slice.
2. **Cook peppers**: In same pan with sausage fat, add bell peppers and jalapeños. Cook 4-5 minutes until softened.
3. **Season**: Add garlic and Italian seasoning. Cook 1 minute until fragrant.
4. **Add protein**: Mix whey protein powder with 2 tbsp water to make paste. Stir into pan.
5. **Finish**: Return sliced sausage to pan. Top with mozzarella cheese and cover 2 minutes to melt.
6. **Serve**: Top with diced avocado and serve immediately.

*Per serving: 1397 kcal • 95g protein • 100g fat • 20.9g net carbs*

# Ribeye Steak with Garlic Butter Asparagus

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

## Ingredients
- 1¾ lbs (825g) ribeye steak
- 1 tsp (5g) black pepper, coarsely ground
- 1 tsp (5g) minced garlic
- 3½ oz (100g) asparagus spears
- 1½ oz (40g) whey protein powder
- 1 tbsp (15g) butter
- ⅓ cup (95g) sour cream
- 1 oz (30g) Parmesan cheese, grated
- 2 tbsp water
- Salt to taste

## Instructions
1. **Season steak**: Let steak come to room temperature 10 minutes. Season generously with salt and black pepper.
2. **Cook steak**: Heat large skillet or grill pan over high heat. Cook steak 3-4 minutes per side for medium-rare, or to desired doneness. Remove and rest 5 minutes.
3. **Cook asparagus**: In same pan over medium heat, add butter and garlic. Cook 30 seconds. Add asparagus and cook 3-4 minutes until tender-crisp.
4. **Add protein**: Mix whey protein powder with 2 tbsp water. Stir into asparagus mixture.
5. **Serve**: Slice steak against the grain. Serve with asparagus, dollops of sour cream, and Parmesan cheese.

*Per serving: 1392 kcal • 116g protein • 99g fat • 9.0g net carbs*

# Turkey and Avocado Power Bowl

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

## Ingredients
- 2½ lbs (1100g) ground turkey 93/7
- 1 tsp (5g) ground cumin
- 1 tsp (5g) chili powder
- 3½ oz (100g) fresh arugula
- 5 oz (150g) avocado, sliced
- 3 oz (80g) feta cheese, crumbled
- ⅔ cup (150g) full-fat Greek yogurt
- 1 tbsp olive oil
- Salt and pepper to taste

## Instructions
1. **Cook turkey**: Heat olive oil in large skillet over medium-high heat. Add ground turkey, breaking up with spoon. Cook 10-12 minutes until browned and cooked through.
2. **Season**: Add cumin, chili powder, salt, and pepper. Stir and cook 1 minute until fragrant.
3. **Prepare bowls**: Divide arugula between 2 large bowls.
4. **Assemble**: Top arugula with hot seasoned turkey.
5. **Garnish**: Add sliced avocado, crumbled feta, and dollops of Greek yogurt.
6. **Serve**: Serve immediately while turkey is hot.

*Per serving: 1323 kcal • 138g protein • 82g fat • 8.5g net carbs*