# Garlic Butter Salmon with Asparagus
*Serves 2 | Active: 15 min | Total: 20 min*

## Ingredients
- Salmon fillets (2⅓ lbs / 1065g total) — pat dry, season with salt & pepper
- Asparagus (3½ oz / 100g), woody ends snapped off
- Ghee (2½ tbsp / 35g)
- Butter, salted (2¾ tbsp / 40g)
- Garlic, minced (1 tsp / 5g)
- Lemon juice (1 tsp / 5g)
- **Alongside (shake):** Whey protein powder (scant ¼ cup / 25g) mixed with cold water

## Instructions
1. **Heat skillet** over medium-high. Add ghee and let it shimmer.
2. **Sear salmon** skin-side up for 4 minutes until deep golden. Flip, cook 3–4 more minutes. Transfer to a plate and tent loosely.
3. **Same pan, lower heat to medium.** Add butter and garlic; cook 30 seconds until fragrant.
4. **Add asparagus** to the pan; toss in the garlic butter and cook 3–4 minutes until bright green and just tender.
5. **Deglaze** with lemon juice, scraping up any fond. Spoon pan sauce over salmon.
6. **Serve** salmon alongside asparagus. Mix whey protein powder into a cold-water shake and drink alongside the meal.

## Notes
- For extra-thick fillets, cover the pan after flipping to ensure the center cooks through.
- Ghee has a higher smoke point than butter — use it for the initial high-heat sear.

# Cheesy Beef & Broccoli Skillet
*Serves 2 | Active: 18 min | Total: 25 min*

## Ingredients
- Ground beef 93/7 (2½ lbs / 1155g)
- Broccoli crowns (7 oz / 200g), cut into bite-sized florets
- Butter, salted (2¾ tbsp / 40g)
- Cheddar cheese, shredded (2¾ oz / 75g)
- Heavy cream (6 tbsp / 90g)
- Garlic, minced (1 tsp / 5g)
- Chili powder (1½ tsp / 5g)
- Cumin, ground (1½ tsp / 5g)
- Salt and pepper to taste

## Instructions
1. **Heat a large skillet** over medium-high. Add butter and melt.
2. **Brown the beef**, breaking it apart, 6–8 minutes until no pink remains. Season with chili powder, cumin, garlic, salt, and pepper. Stir well.
3. **Push beef to the sides.** Add broccoli florets to the center of the pan. Pour in 2 tbsp water, cover, and steam 3–4 minutes until broccoli is bright and just tender.
4. **Stir broccoli into the beef.** Reduce heat to medium-low.
5. **Pour in heavy cream** and stir to combine. Let it bubble and reduce for 2 minutes.
6. **Sprinkle cheddar** over the top, cover for 1 minute until melted. Stir to coat everything.
7. **Taste and adjust** seasoning. Divide between two bowls and serve immediately.

## Notes
- Don't drain the beef — the fat from 93/7 is part of the dish's calorie and flavor profile.
- For extra heat, add a pinch of cayenne with the chili powder.

# Olive Oil Chicken with Spinach & Parmesan
*Serves 2 | Active: 20 min | Total: 25 min*

## Ingredients
- Chicken breasts, boneless skinless (2⅓ lbs / 1065g total)
- Spinach, fresh (3½ oz / 100g)
- Olive oil (¼ cup / 55g)
- Butter, salted (4½ tbsp / 65g), divided
- Parmesan cheese, freshly grated (4¼ oz / 120g)
- Garlic, minced (1 tsp / 5g)
- Lemon juice (1 tsp / 5g)
- Fresh parsley, chopped (1 tsp / 5g)
- Salt and pepper to taste

## Instructions
1. **Pound or butterfly** any very thick breasts to an even ¾-inch thickness so they cook evenly.
2. **Heat olive oil + 2 tbsp butter** in a large skillet over medium-high. Season chicken aggressively with salt and pepper.
3. **Sear chicken** 5–6 minutes per side until golden and cooked through (internal temp 165°F). Transfer to a plate.
4. **Lower heat to medium.** Add remaining butter and garlic; cook 30 seconds.
5. **Add spinach** in handfuls, tossing until wilted, about 2 minutes. Season with salt and pepper.
6. **Return chicken** to the pan. Squeeze lemon juice over everything.
7. **Pile parmesan** generously over each breast. Cover the pan for 1–2 minutes until cheese is melted and slightly golden.
8. **Plate** chicken over the spinach bed. Garnish with parsley and any pan juices.

## Notes
- If chicken breasts are very large (>10 oz each), slice in half horizontally before searing for faster, more even cooking.
- The parmesan quantity is intentional — it provides a significant portion of the meal's fat and forms a savory crust.

# Spiced Pork Chops with Green Beans
*Serves 2 | Active: 18 min | Total: 25 min*

## Ingredients
- Pork chops, boneless (2⅓ lbs / 1070g total — about 4 large chops)
- Green beans (7 oz / 200g), trimmed
- Ghee (3½ tbsp / 50g)
- Butter, salted (2 tbsp / 30g)
- Cheddar cheese, shredded (5¾ oz / 165g)
- Paprika (1½ tsp / 5g)
- Garlic powder (1½ tsp / 5g)
- Salt and pepper to taste

## Instructions
1. **Mix rub:** Combine paprika, garlic powder, salt, and pepper. Press firmly onto both sides of every chop.
2. **Heat ghee** in a large skillet over medium-high until shimmering.
3. **Sear chops** 4–5 minutes per side until deeply golden and internal temp reaches 145°F. Work in batches if needed to avoid crowding. Transfer to a plate, tent with foil.
4. **Same pan, reduce to medium.** Add butter and green beans; toss to coat. Season with salt. Cook 4–5 minutes, tossing occasionally, until beans are tender-crisp and starting to blister.
5. **Return chops** to the pan, nestling between the beans. Pile cheddar generously over each chop.
6. **Cover and cook** 1–2 minutes until cheese is fully melted and gooey.
7. **Plate** chops with beans on the side; spoon any pan drippings over the top.

## Notes
- Butter was reduced from 60g to 30g and cheddar increased from 110g to 165g to keep total calories equivalent while making the fat distribution more practical (less loose butter pooling in the pan).
- For extra-thick chops, sear on medium rather than medium-high and add 1–2 minutes per side.

# Spicy Chorizo-Style Pork & Cauliflower Hash
*Serves 2 | Active: 20 min | Total: 25 min*

## Ingredients
- Ground pork (2 lbs / 920g)
- Cauliflower (3½ oz / 100g), cut into small florets or crumbled into rice-sized pieces
- Jalapeño pepper (3½ oz / 100g — about 3 medium), sliced into thin rings (seeds in for heat, removed for mild)
- Butter, salted (1 tbsp / 15g)
- Heavy cream (2 tbsp / 30g)
- Cheddar cheese, shredded (1 oz / 25g)
- Garlic, minced (1 tsp / 5g)
- Cumin, ground (1½ tsp / 5g)
- Chili powder (1½ tsp / 5g)
- Paprika (1½ tsp / 5g)
- Salt and pepper to taste
- **Alongside (shake):** Whey protein powder (scant ¾ cup / 80g) mixed with cold water

## Instructions
1. **Heat a large skillet** over medium-high. No extra fat needed — ground pork will render its own.
2. **Brown the pork**, breaking apart into crumbles, 6–8 minutes until cooked through and starting to crisp at the edges.
3. **Add garlic, cumin, chili powder, paprika, salt, and pepper.** Stir to coat; cook 1 minute until fragrant and the meat is deeply seasoned.
4. **Push pork to the sides.** Add butter to the center; add cauliflower and jalapeño. Toss in the butter and cook 3–4 minutes until cauliflower is golden and jalapeño softens.
5. **Stir everything together.** Reduce heat to medium-low. Pour in heavy cream, stir to combine, and let bubble 1 minute.
6. **Scatter cheddar** over the top. Cover 1 minute until melted.
7. **Divide between two bowls.** Mix whey protein powder into a cold-water shake and drink alongside.

## Notes
- The spice blend mimics Mexican chorizo — let the pork caramelize well in step 2 for best flavor.
- 100g jalapeño is fiery; reduce to 50g and substitute with 50g green bell pepper if you prefer mild heat.

# Turkey Meatball Bowl with Zucchini & Cream Sauce
*Serves 2 | Active: 20 min | Total: 30 min*

## Ingredients
- Ground turkey 93/7 (3 lbs / 1375g)
- Zucchini (3½ oz / 100g), sliced into half-moons
- Olive oil (1½ tbsp / 20g)
- Butter, salted (1½ tbsp / 20g)
- Heavy cream (3½ tbsp / 50g)
- Cheddar cheese, shredded (1½ oz / 40g)
- Garlic, minced (1 tsp / 5g)
- Italian seasoning (1½ tsp / 5g)
- Salt and pepper to taste

## Instructions
1. **Season turkey:** In a large bowl, combine ground turkey with garlic, Italian seasoning, salt, and pepper. Mix until just combined — don't overwork.
2. **Form meatballs:** Roll into golf-ball-sized balls (about 1½ inches). You'll get roughly 20–24 meatballs total.
3. **Heat olive oil** in a large skillet over medium-high. Working in batches if needed, sear meatballs 2–3 minutes per side until browned on the outside. They don't need to be cooked through yet. Remove and set aside.
4. **Same pan, reduce heat to medium.** Add butter; once melted, add zucchini. Cook 2–3 minutes until just softened.
5. **Pour in heavy cream.** Stir, scraping up any browned bits. Bring to a gentle simmer.
6. **Return meatballs** to the pan. Cover and cook 5–6 minutes until meatballs are cooked through (internal temp 165°F).
7. **Sprinkle cheddar** over the top. Cover 1 minute until melted.
8. **Divide meatballs and sauce** between two deep bowls with zucchini on the side.

## Notes
- 1375g turkey yields a very large batch of meatballs — perfect for OMAD. Pack them in tightly if using a 12-inch skillet.
- A splash of water (2–3 tbsp) in step 6 helps steam the meatballs through if the cream sauce reduces too quickly.

# Ribeye Steak with Arugula & Avocado
*Serves 2 | Active: 20 min | Total: 30 min*

## Ingredients
- Ribeye steak (1¾ lbs / 825g total — ideally two ~14 oz steaks, or one thick 1¾ lb steak to share)
- Arugula (3½ oz / 100g)
- Avocado (3¾ oz / 110g — about 1 medium avocado), sliced
- Ghee (1 tbsp / 15g)
- Butter, salted (1½ tbsp / 20g)
- Garlic, minced (1 tsp / 5g)
- Lemon juice (1 tsp / 5g)
- Salt and pepper to taste
- **Alongside (shake):** Whey protein powder (scant ¾ cup / 80g) mixed with cold water

## Instructions
1. **Bring steaks to room temp** 15–20 minutes before cooking. Pat dry. Season aggressively with salt and pepper on all sides.
2. **Heat a cast-iron or heavy skillet** over high heat until nearly smoking. Add ghee.
3. **Sear steaks** 3–4 minutes per side for medium-rare, or until desired doneness. In the last minute, add butter and garlic; tilt the pan and baste the steaks repeatedly with the foaming butter.
4. **Rest steaks** on a cutting board for 8–10 minutes. Slice against the grain.
5. **Dress the arugula:** Squeeze lemon juice over the arugula, drizzle with a little of the pan butter, toss lightly. Season with salt and pepper.
6. **Plate:** Divide arugula between two plates. Fan sliced steak over the top. Arrange avocado slices alongside.
7. **Drizzle any remaining pan juices** over the steak. Mix whey protein powder into a cold-water shake and drink alongside.

## Notes
- Ribeye is a rich, well-marbled cut — it needs nothing more than a screaming-hot pan, good salt, and a proper rest.
- The 80g whey shake is important here: ribeye is calorie-dense but the protein needs the supplement to hit the 120g floor per serving.
- Avocado should be ripe but firm so it holds its shape when sliced.