# Garlic Butter Salmon with Cheesy Spinach Scramble

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

## Ingredients

**Salmon:**
- 2.3 lbs (1065g) salmon fillet, skin-on
- 1 tsp (5g) minced garlic
- 1 tsp (5g) black pepper
- 1½ tbsp (20g) butter

**Spinach Scramble:**
- 3½ oz (100g) fresh spinach
- 2 large eggs (100g)
- 1 oz (25g) whey protein powder
- 1¼ oz (35g) sharp cheddar cheese, shredded
- ⅔ cup (150g) full-fat Greek yogurt

## Instructions

1. **Prep the salmon:** Pat salmon dry and season generously with garlic and black pepper. Let sit 5 minutes.

2. **Start the scramble:** Heat a large non-stick skillet over medium heat. Add spinach and cook 2-3 minutes until wilted. Remove and set aside.

3. **Cook salmon:** In the same skillet, add butter and heat until foaming. Add salmon skin-side up, cook 4-5 minutes until golden. Flip and cook 3-4 minutes more until flaky.

4. **Finish scramble:** Beat eggs with protein powder until smooth. Pour into a clean pan over low heat, scrambling gently. When nearly set, fold in wilted spinach and cheddar cheese.

5. **Serve:** Plate salmon with scramble alongside. Top each serving with Greek yogurt.

*Per serving: 1377 kcal | 138g protein | 89g fat | 6.2g net carbs*

# Spicy Cumin Beef with Buttered Broccoli

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

## Ingredients

**Spiced Beef:**
- 2.5 lbs (1135g) ground beef 90/10
- 1 tsp (5g) ground cumin
- 1 tsp (5g) chili powder
- 1 tsp (5g) minced garlic
- 1 oz (35g) whey protein powder

**Buttered Broccoli:**
- 7 oz (200g) broccoli crowns, cut into florets
- 1½ tbsp (20g) butter
- 1½ oz (40g) sharp cheddar cheese, shredded
- ⅔ cup (150g) full-fat Greek yogurt

## Instructions

1. **Cook beef:** Heat a large skillet over medium-high heat. Add ground beef, breaking it up as it cooks, 8-10 minutes until browned and cooked through.

2. **Season:** Drain excess fat, then add cumin, chili powder, and garlic. Cook 1-2 minutes until fragrant. Remove from heat and stir in protein powder.

3. **Steam broccoli:** Meanwhile, steam broccoli florets 4-5 minutes until tender-crisp. Drain well.

4. **Finish broccoli:** Toss hot broccoli with butter until melted and coated. Top with shredded cheddar.

5. **Serve:** Divide spiced beef between bowls. Serve buttered broccoli alongside, topped with Greek yogurt.

*Per serving: 1361 kcal | 133g protein | 89g fat | 9.1g net carbs*

# Italian Herb Chicken with Creamy Cauliflower Mash

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

## Ingredients

**Herb Chicken:**
- 2.3 lbs (1065g) boneless skinless chicken breast
- 1 tsp (5g) Italian seasoning
- 1 tsp (5g) minced garlic
- 3½ tbsp (50g) butter

**Cauliflower Mash:**
- 3½ oz (100g) cauliflower florets
- 3 oz (85g) Parmesan cheese, grated
- ⅓ cup + 1 tbsp (110g) heavy cream
- ⅔ cup (150g) full-fat Greek yogurt

## Instructions

1. **Prep chicken:** Pound chicken to even 1-inch thickness. Season with Italian seasoning and garlic, let sit 5 minutes.

2. **Cook chicken:** Heat 2 tbsp butter in large skillet over medium-high heat. Cook chicken 6-7 minutes per side until golden and cooked through (165°F internal). Rest 5 minutes, then slice.

3. **Steam cauliflower:** Meanwhile, steam cauliflower 8-10 minutes until very tender.

4. **Make mash:** Transfer hot cauliflower to food processor. Add remaining butter, Parmesan, and heavy cream. Process until smooth and creamy.

5. **Serve:** Divide sliced chicken between plates. Serve with cauliflower mash and a dollop of Greek yogurt.

*Per serving: 1261 kcal | 143g protein | 67g fat | 12.7g net carbs*

# Slow Cooker Paprika Pork Shoulder with Zucchini

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

## Ingredients

**Paprika Pork:**
- 3.4 lbs (1550g) pork shoulder, cut into large chunks
- 1 tsp (5g) paprika
- 1 tsp (5g) minced garlic
- 1 tsp (5g) ground cumin

**Buttered Zucchini:**
- 3½ oz (100g) zucchini, sliced
- 4½ tbsp (65g) butter
- ⅔ cup (150g) sour cream
- ⅔ cup (150g) full-fat Greek yogurt

## Instructions

1. **Season pork:** Rub pork chunks with paprika, garlic, and cumin. Let sit 10 minutes.

2. **Slow cook:** Place seasoned pork in slow cooker/countertop roaster. Cook on low 6 hours until fork-tender and easily shredded.

3. **Prep zucchini:** 15 minutes before serving, slice zucchini into rounds.

4. **Sauté zucchini:** Heat butter in large skillet over medium heat. Add zucchini and cook 3-4 minutes until tender but still crisp.

5. **Serve:** Shred pork with forks. Divide between bowls with buttered zucchini alongside. Top each serving with sour cream and Greek yogurt.

*Per serving: 1401 kcal | 186g protein | 62g fat | 11.1g net carbs*

# Spicy Italian Sausage with Asparagus and Mozzarella

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

## Ingredients

**Sausage & Vegetables:**
- 1.4 lbs (620g) Italian sausage, casings removed
- 1 tsp (5g) minced garlic
- 1 tsp (5g) black pepper
- 3½ oz (100g) asparagus, trimmed and cut into 2-inch pieces
- 3½ oz (100g) jalapeño peppers, sliced

**Protein & Cheese:**
- 3 large eggs (150g)
- 3 oz (80g) whey protein powder
- 4 oz (115g) mozzarella cheese, shredded
- ⅔ cup (150g) full-fat Greek yogurt

## Instructions

1. **Cook sausage:** Heat large skillet over medium-high heat. Add sausage, breaking into chunks, cook 6-8 minutes until browned.

2. **Add vegetables:** Add garlic, black pepper, asparagus, and jalapeños. Cook 4-5 minutes until asparagus is tender-crisp.

3. **Prepare eggs:** Beat eggs with protein powder until smooth.

4. **Add eggs:** Push sausage mixture to one side of pan. Pour egg mixture into empty space, scrambling gently 2-3 minutes until set.

5. **Finish:** Top entire skillet with mozzarella cheese, cover 1 minute to melt.

6. **Serve:** Divide between bowls, serve with Greek yogurt on the side.

*Per serving: 1399 kcal | 107g protein | 95g fat | 20.6g net carbs*

# Black Pepper Ribeye with Garlic Green Beans

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

## Ingredients

**Pepper Ribeye:**
- 1.8 lbs (825g) ribeye steak
- 1 tsp (5g) coarse black pepper
- 1 tsp (5g) minced garlic
- 1 tbsp (15g) butter

**Garlic Green Beans:**
- 7 oz (200g) fresh green beans, trimmed
- 3 oz (80g) whey protein powder
- ⅓ cup (80g) sour cream
- ⅔ cup (150g) full-fat Greek yogurt

## Instructions

1. **Season steak:** Let ribeye come to room temperature 10 minutes. Season generously with black pepper and garlic, pressing into meat.

2. **Cook steak:** Heat large cast iron or heavy skillet over medium-high heat. Add butter, then steak. Cook 4-5 minutes per side for medium-rare (130°F internal). Rest 5 minutes.

3. **Steam beans:** Meanwhile, steam green beans 5-6 minutes until tender-crisp.

4. **Mix protein:** Whisk protein powder with 2-3 tbsp water until smooth paste.

5. **Slice and serve:** Slice steak against the grain. Serve with green beans, topped with protein paste, sour cream, and Greek yogurt.

*Per serving: 1394 kcal | 120g protein | 94g fat | 12.8g net carbs*

# Turkey and Avocado Power Bowl with Feta

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

## Ingredients

**Spiced Turkey:**
- 3.3 lbs (1495g) ground turkey 99/1
- 1 tsp (5g) ground cumin
- 1 tsp (5g) chili powder
- 3 tbsp (45g) olive oil

**Power Bowl:**
- 3½ oz (100g) fresh arugula
- 5¼ oz (150g) avocado, sliced
- 5 oz (145g) feta cheese, crumbled
- ⅔ cup (150g) full-fat Greek yogurt

## Instructions

1. **Cook turkey:** Heat olive oil in large skillet over medium-high heat. Add ground turkey, breaking it up as it cooks, 10-12 minutes until cooked through and lightly browned.

2. **Season:** Add cumin and chili powder, cook 1-2 minutes until fragrant. Remove from heat.

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

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

5. **Serve:** Add a large dollop of Greek yogurt to each bowl. Serve immediately.

*Per serving: 1399 kcal | 202g protein | 60g fat | 10.7g net carbs*