# Garlic Butter Salmon with Cheesy Cauliflower

*Serves 2 | 1347 kcal, 132g protein, 6.7g net carbs per serving*

## Ingredients
- 2 lbs (900g) salmon fillet
- 1 tsp (5g) fresh garlic, minced
- 1 tsp (5g) black pepper
- 3.5 oz (100g) cauliflower, cut into florets
- 1 oz (25g) whey protein powder
- 2.5 tbsp (35g) butter
- 1.5 oz (45g) cheddar cheese, shredded
- 5 oz (150g) Greek yogurt, full-fat

## Instructions
1. **Prep cauliflower mash**: Steam cauliflower florets until tender, about 8 minutes. Drain well and mash with Greek yogurt, whey protein powder, and half the cheddar cheese. Season with salt. Keep warm.

2. **Cook salmon**: Pat salmon dry and season with black pepper and salt. Heat 1 tbsp butter in large skillet over medium-high heat. Sear salmon skin-side up for 4-5 minutes, flip, cook 3-4 minutes more until flaky.

3. **Make garlic butter**: Add remaining butter and minced garlic to pan. Let garlic sizzle 30 seconds until fragrant.

4. **Serve**: Plate cauliflower mash, top with salmon, drizzle with garlic butter. Sprinkle remaining cheddar over cauliflower.

## Method Tags
- Stovetop
- Steam

# Spicy Beef and Egg Scramble

*Serves 2 | 1386 kcal, 137g protein, 6.5g net carbs per serving*

## Ingredients
- 2 lbs (900g) ground beef 93/7
- 1 tsp (5g) cumin, ground
- 1 tsp (5g) chili powder
- 7 oz (200g) broccoli, cut into small florets
- 1.2 oz (35g) whey protein powder
- 4 large (200g) eggs
- 2 oz (60g) cheddar cheese, shredded

## Instructions
1. **Cook beef**: Heat large skillet over medium-high heat. Add ground beef, breaking up with spatula. Cook 8-10 minutes until browned and cooked through.

2. **Season**: Add cumin and chili powder to beef. Stir and cook 1 minute until fragrant.

3. **Add broccoli**: Add broccoli florets to skillet. Cook 4-5 minutes until bright green and tender-crisp.

4. **Scramble eggs**: Beat eggs with whey protein powder and salt. Push beef mixture to one side of pan, add eggs to empty side. Scramble eggs, gradually incorporating with beef mixture.

5. **Finish**: Remove from heat, sprinkle cheddar cheese over everything. Let melt 1-2 minutes before serving.

## Method Tags
- Stovetop

# Herb-Crusted Chicken with Garlic Spinach

*Serves 2 | 1400 kcal, 186g protein, 12.3g net carbs per serving*

## Ingredients
- 2.2 lbs (1000g) chicken breast, boneless skinless
- 1 tsp (5g) fresh garlic, minced
- 1 tsp (5g) Italian seasoning
- 3.5 oz (100g) fresh spinach
- 4.5 tbsp (65g) butter
- 5 oz (150g) Greek yogurt, full-fat
- 4 oz (115g) Parmesan cheese, grated
- 3 tbsp (45g) olive oil

## Instructions
1. **Season chicken**: Pat chicken dry. Mix Italian seasoning with salt and pepper, rub all over chicken breasts.

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

3. **Sauté spinach**: Add remaining butter and garlic to same pan. Sauté 30 seconds until fragrant. Add spinach, cook 2-3 minutes until wilted. Season with salt and pepper.

4. **Slice and serve**: Slice chicken and arrange over spinach. Drizzle with olive oil. Serve with dollops of Greek yogurt and generous sprinkle of Parmesan.

## Method Tags
- Stovetop

# Paprika Pork Chops with Mushroom Butter

*Serves 2 | 1400 kcal, 168g protein, 9.9g net carbs per serving*

## Ingredients
- 2.2 lbs (1000g) pork chops, boneless
- 1 tsp (5g) fresh garlic, minced
- 1 tsp (5g) paprika
- 7 oz (200g) mushrooms, white or cremini, sliced
- 3.5 oz (100g) zucchini, sliced rounds
- 7 tbsp (100g) butter
- 5 oz (150g) sour cream

## Instructions
1. **Season pork**: Pat pork chops dry. Season both sides with paprika, salt, and pepper.

2. **Sear pork**: Heat 2 tbsp butter in large skillet over medium-high heat. Sear pork chops 4-5 minutes per side until golden and cooked through (145°F internal). Remove and rest.

3. **Cook vegetables**: Add 3 tbsp butter to same pan. Sauté mushrooms 4-5 minutes until golden. Add zucchini and garlic, cook 2-3 minutes more until zucchini is tender-crisp.

4. **Make mushroom butter**: Add remaining butter to vegetables, let melt and bubble. Season with salt and pepper.

5. **Serve**: Slice pork chops and arrange with vegetables. Drizzle with mushroom butter sauce. Serve with dollops of sour cream.

## Method Tags
- Stovetop

# Spicy Italian Sausage and Pepper Skillet

*Serves 2 | 1403 kcal, 96g protein, 20.3g net carbs per serving*

## Ingredients
- 1.4 lbs (630g) Italian sausage
- 1 tsp (5g) fresh garlic, minced
- 1 tsp (5g) chili powder
- 3.5 oz (100g) bell pepper, sliced
- 3.5 oz (100g) jalapeño peppers, sliced
- 2.8 oz (80g) whey protein powder
- 5 oz (150g) mozzarella cheese, shredded
- 5 oz (150g) avocado, diced

## Instructions
1. **Cook sausage**: Remove sausage from casings if using links. Heat large skillet over medium-high heat. Cook sausage, breaking up into chunks, 8-10 minutes until browned and cooked through.

2. **Add vegetables**: Add bell peppers, jalapeños, and garlic to pan. Cook 5-6 minutes until peppers are tender. Sprinkle with chili powder, cook 1 minute more.

3. **Add protein**: Mix whey protein powder with 2-3 tbsp water to make a slurry. Stir into sausage mixture to help bind.

4. **Melt cheese**: Remove from heat, sprinkle mozzarella over everything. Cover 2 minutes to melt cheese.

5. **Serve**: Top with diced avocado just before serving.

## Method Tags
- Stovetop

# Black Pepper Ribeye with Asparagus

*Serves 2 | 1392 kcal, 116g protein, 9.0g net carbs per serving*

## Ingredients
- 1.8 lbs (825g) ribeye steak
- 1 tsp (5g) fresh garlic, minced
- 1 tsp (5g) black pepper, coarsely ground
- 3.5 oz (100g) asparagus, trimmed
- 2.8 oz (80g) whey protein powder
- 1 tbsp (15g) butter
- 3.3 oz (95g) sour cream
- 1 oz (30g) Parmesan cheese, grated

## Instructions
1. **Season steak**: Let ribeye come to room temperature 30 minutes. Season generously with coarse black pepper and salt, pressing into meat.

2. **Cook steak**: Heat large skillet over medium-high heat. Sear ribeye 4-5 minutes per side for medium-rare, or to desired doneness. Remove and rest 5 minutes.

3. **Cook asparagus**: Add butter and garlic to same pan. Sauté asparagus 3-4 minutes until tender-crisp and bright green. Season with salt and pepper.

4. **Make protein sauce**: Mix whey protein powder with 3-4 tbsp warm water and a dollop of sour cream to make smooth sauce.

5. **Serve**: Slice ribeye against the grain. Serve with asparagus, remaining sour cream, protein sauce drizzle, and Parmesan cheese.

## Method Tags
- Stovetop

# Turkey and Avocado Power Bowl

*Serves 2 | 1400 kcal, 244g protein, 10.5g net carbs per serving*

## Ingredients
- 2.2 lbs (1000g) ground turkey 99/1
- 1 tsp (5g) cumin, ground
- 1 tsp (5g) chili powder
- 3.5 oz (100g) arugula
- 5 oz (150g) avocado, diced
- 5 oz (150g) feta cheese, crumbled
- 5 oz (150g) Greek yogurt, full-fat
- 6 tbsp (90g) olive oil

## Instructions
1. **Cook turkey**: Heat large skillet over medium-high heat. Add ground turkey, breaking up with spatula. Cook 10-12 minutes until browned and cooked through, breaking into small crumbles.

2. **Season**: Add cumin and chili powder to turkey. Stir and cook 1-2 minutes until fragrant. Season with salt and pepper.

3. **Prepare bowls**: Divide arugula between 2 large bowls. Drizzle with half the olive oil.

4. **Assemble**: Top arugula with hot seasoned turkey. Add diced avocado, crumbled feta, and dollops of Greek yogurt.

5. **Finish**: Drizzle remaining olive oil over everything before serving.

## Method Tags
- Stovetop