# Seared Salmon with Asparagus & Garlic Butter

**Servings:** 2 | **Active Time:** 20 min | **Total Time:** 25 min

## Ingredients

**Protein**
- ~2 lbs 5 oz Atlantic salmon fillets (1065g), skin-on, cut into 2 even portions

**Vegetables**
- 3½ oz asparagus (100g), woody ends snapped off

**Fat / Sauce**
- 3¾ tbsp ghee (55g), divided
- 2¾ tbsp salted butter (40g)

**Seasoning**
- 1 tsp garlic, minced (5g)
- 1 tsp lemon juice (5g)
- 1 tsp black pepper (5g)
- Salt to taste

## Instructions

1. **Prep salmon.** Pat fillets completely dry with paper towels. Season generously on both sides with salt and black pepper.

2. **Sear salmon.** Heat a large skillet over medium-high heat. Add 1½ tbsp ghee. Once shimmering, place salmon skin-side down. Press gently for 10 seconds to prevent curling. Cook undisturbed 4–5 minutes until skin is crisp and golden. Flip and cook 2–3 minutes more until just opaque through the thickest part. Transfer to a plate.

3. **Cook asparagus.** In the same pan over medium heat, add remaining ghee. Add asparagus spears and sauté 3–4 minutes, tossing occasionally, until bright green and just tender. Season with salt. Push to the side of the pan.

4. **Make garlic butter.** Reduce heat to low. Add butter and minced garlic to the cleared side of the pan. Swirl until butter melts and garlic is fragrant, about 30 seconds. Add lemon juice and stir to combine.

5. **Finish and serve.** Return salmon to the pan, spoon garlic butter over the fillets for 30 seconds. Plate salmon alongside asparagus and spoon remaining pan sauce over everything. Serve immediately.

## Macros (per serving)
| Calories | Protein | Fat | Net Carbs |
|----------|---------|-----|-----------|
| ~1396 kcal | ~119g | ~102g | ~3.1g |

# Spicy Beef & Cabbage Skillet

**Servings:** 2 | **Active Time:** 20 min | **Total Time:** 25 min

## Ingredients

**Protein**
- ~2 lbs 9 oz ground beef 93/7 (1155g)

**Vegetables**
- 7 oz green cabbage, thinly sliced (200g)

**Fat**
- 3½ tbsp olive oil (50g), divided
- 4 oz sharp cheddar cheese, shredded (115g)

**Seasoning**
- 1 tsp garlic, minced (5g)
- 1 tsp chili powder (5g)
- 1 tsp cumin, ground (5g)
- 1 tsp paprika (5g)
- Salt and black pepper to taste

## Instructions

1. **Brown the beef.** Heat a large skillet or Dutch oven over medium-high heat. Add 1½ tbsp olive oil. Add ground beef and break it up with a spatula. Cook 7–8 minutes, stirring occasionally, until browned and cooked through. Drain excess fat if desired, leaving about 1 tbsp in the pan.

2. **Bloom the spices.** Push beef to the sides of the pan. Add remaining olive oil to the center and add garlic, chili powder, cumin, and paprika. Stir the spices into the oil for 30 seconds until fragrant, then incorporate into the beef.

3. **Add cabbage.** Add sliced cabbage to the skillet. Toss everything together. Season with salt and pepper. Cook 5–6 minutes, stirring occasionally, until cabbage is wilted and slightly caramelized at the edges.

4. **Melt cheese.** Reduce heat to low. Scatter shredded cheddar evenly over the top. Cover with a lid and let sit 2 minutes until cheese is fully melted.

5. **Serve.** Divide evenly between 2 bowls. Serve immediately.

## Macros (per serving)
| Calories | Protein | Fat | Net Carbs |
|----------|---------|-----|-----------|
| ~1395 kcal | ~136g | ~86g | ~10.5g |

# Creamy Cheddar Chicken with Broccoli

**Servings:** 2 | **Active Time:** 20 min | **Total Time:** 25 min

## Ingredients

**Protein**
- ~2 lbs 5 oz boneless skinless chicken breasts (1065g), pounded to even thickness

**Vegetables**
- 7 oz broccoli florets (200g)

**Fat / Sauce**
- 4½ tbsp salted butter (65g), divided
- ½ cup + 1 tbsp heavy cream (140g)
- 4 oz sharp cheddar, shredded (115g)

**Seasoning**
- 1 tsp garlic, minced (5g)
- 1 tsp cumin, ground (5g)
- 1 tsp black pepper (5g)
- Salt to taste

## Instructions

1. **Prep chicken.** Season chicken breasts on both sides with cumin, black pepper, and salt.

2. **Sear chicken.** Melt 2 tbsp butter in a large skillet over medium-high heat. Add chicken and cook 5–6 minutes per side until golden brown and internal temp reaches 165°F. Transfer to a plate and tent loosely.

3. **Cook broccoli.** In the same pan over medium heat, add 1 tbsp butter. Add broccoli florets and sauté 4–5 minutes, stirring occasionally, until bright green and just tender. Remove and set aside with the chicken.

4. **Build the cream sauce.** Reduce heat to medium-low. Add remaining butter and garlic to the pan. Cook 30 seconds until fragrant. Pour in heavy cream, scraping up any browned bits from the bottom. Simmer 2–3 minutes until slightly thickened.

5. **Melt in cheddar.** Remove from heat and add shredded cheddar in two handfuls, stirring between additions until a smooth sauce forms.

6. **Finish and serve.** Return chicken and broccoli to the pan. Spoon sauce generously over everything. Divide between 2 plates and serve immediately.

## Macros (per serving)
| Calories | Protein | Fat | Net Carbs |
|----------|---------|-----|-----------|
| ~1402 kcal | ~139g | ~86g | ~9.7g |

# Smothered Pork Chops with Green Beans

**Servings:** 2 | **Active Time:** 20 min | **Total Time:** 25 min

## Ingredients

**Protein**
- ~2 lbs 6 oz boneless pork chops (1070g), about 3–4 chops depending on size

**Vegetables**
- 7 oz fresh green beans (200g), trimmed

**Fat**
- 5 tbsp ghee (75g), divided
- 5 oz sharp cheddar, shredded (150g)

**Seasoning**
- 1 tsp garlic, minced (5g)
- 1 tsp paprika (5g)
- 1 tsp chili powder (5g)
- 1 tsp black pepper (5g)
- Salt to taste

## Instructions

1. **Season chops.** Pat pork chops dry. Mix paprika, chili powder, black pepper, and salt together, then rub evenly over both sides of each chop.

2. **Sear chops.** Heat a large skillet over medium-high heat. Add 3 tbsp ghee. Once hot, sear pork chops 4–5 minutes per side until deep golden brown and internal temp reaches 145°F. Work in batches if the pan is crowded. Transfer to a plate.

3. **Sauté green beans.** Add remaining 2 tbsp ghee to the pan over medium heat. Add green beans and garlic. Toss to coat and season with salt. Cook 4–5 minutes until beans are bright green and just tender-crisp.

4. **Smother with cheese.** Push green beans to the sides of the pan. Return pork chops to the center. Scatter shredded cheddar over the chops. Cover with a lid and let sit on low heat for 1–2 minutes until cheese is fully melted and gooey.

5. **Serve.** Plate the chops with cheese, spoon the green beans alongside, and drizzle any pan drippings over the top.

## Macros (per serving)
| Calories | Protein | Fat | Net Carbs |
|----------|---------|-----|-----------|
| ~1387 kcal | ~140g | ~82g | ~8.7g |

# Spicy Turkey & Cauliflower Hash

**Servings:** 2 | **Active Time:** 20 min | **Total Time:** 25 min

## Ingredients

**Protein**
- ~2 lbs 4 oz ground turkey 99/1 (1015g)

**Vegetables**
- 3½ oz cauliflower florets, chopped small (100g)
- 3½ oz jalapeño peppers, sliced into rounds (100g) — remove seeds for less heat

**Fat**
- 7 tbsp olive oil (100g), divided
- 2 tbsp salted butter (30g)
- 3½ oz parmesan cheese, finely grated (100g)

**Seasoning**
- 1 tsp garlic, minced (5g)
- 1 tsp paprika (5g)
- 1 tsp cumin, ground (5g)
- 1 tsp onion powder (5g)
- Salt and black pepper to taste

## Instructions

1. **Prep vegetables.** Chop cauliflower into small ½-inch pieces so it cooks fast. Slice jalapeños into rounds (seed them if you prefer mild heat).

2. **Cook turkey.** Heat a large skillet over medium-high heat. Add 3 tbsp olive oil. Add ground turkey, breaking it up with a spatula. Cook 6–7 minutes until browned and cooked through. Season with salt.

3. **Add aromatics and spices.** Push turkey to the sides. Add another 2 tbsp olive oil to the center. Add garlic, paprika, cumin, and onion powder. Stir the spices in the oil for 30 seconds, then combine with the turkey.

4. **Hash the vegetables.** Add remaining olive oil, cauliflower, and jalapeño. Toss everything together. Cook 5–6 minutes, stirring occasionally, until cauliflower is golden at the edges and just tender.

5. **Finish with butter and cheese.** Add butter to the pan and let it melt into the hash. Remove from heat. Scatter parmesan over the top and toss to coat everything in a savory, cheesy crust.

6. **Serve.** Divide between 2 bowls and serve immediately.

## Macros (per serving)
| Calories | Protein | Fat | Net Carbs |
|----------|---------|-----|-----------|
| ~1396 kcal | ~122g | ~99g | ~6.6g |

# NY Strip Steak with Arugula & Parmesan

**Servings:** 2 | **Active Time:** 20 min | **Total Time:** 30 min

## Ingredients

**Protein**
- ~2 lbs 7 oz NY strip steak (1105g), 2 thick-cut steaks (~550g each)

**Vegetables**
- 3½ oz fresh arugula (100g)

**Fat / Sauce**
- 1¾ tbsp olive oil (25g), divided
- 1¾ oz parmesan, shaved (50g)
- ¼ cup heavy cream (65g)

**Seasoning**
- 1 tsp garlic, minced (5g)
- 1 tsp black pepper (5g), plus more for the arugula
- 1 tsp lemon juice (5g)
- Salt to taste

## Instructions

1. **Season steaks.** Pat steaks completely dry. Season aggressively on both sides with salt and black pepper. Let sit at room temperature while you prep everything else (10–15 min if time allows).

2. **Sear steaks.** Heat a large cast-iron or heavy skillet over high heat until very hot. Add half the olive oil. Place steaks in the pan — they should sizzle loudly. Sear 3–4 minutes per side for medium-rare (130–135°F internal), or 4–5 minutes per side for medium. Transfer to a cutting board and rest 5 minutes — do not skip the rest.

3. **Make pan cream sauce.** Reduce heat to medium-low. Add garlic to the pan and sauté 30 seconds in the rendered beef fat. Pour in heavy cream, scraping up browned bits. Simmer 2 minutes until slightly thickened. Season with salt. Remove from heat.

4. **Dress the arugula.** In a large bowl, toss arugula with remaining olive oil, lemon juice, a pinch of salt, and a crack of black pepper.

5. **Slice and plate.** Slice steaks against the grain into thick strips. Divide arugula between 2 plates. Fan steak slices over the arugula. Spoon the pan cream sauce over the steak. Finish with shaved parmesan over the top.

6. **Serve immediately** while the steak is warm and the arugula is fresh.

## Macros (per serving)
| Calories | Protein | Fat | Net Carbs |
|----------|---------|-----|-----------|
| ~1399 kcal | ~128g | ~95g | ~8.0g |

# Turkey Cream Sauce Bowl with Spinach

**Servings:** 2 | **Active Time:** 20 min | **Total Time:** 25 min

## Ingredients

**Protein**
- ~3 lbs ground turkey 93/7 (1375g)

**Vegetables**
- 3½ oz fresh spinach (100g)

**Fat / Sauce**
- 2 tbsp salted butter (30g)
- ¼ cup heavy cream (60g)
- 3 large whole eggs (150g), beaten

**Seasoning**
- 1 tsp garlic, minced (5g)
- 1 tsp onion powder (5g)
- 1 tsp black pepper (5g)
- Salt to taste

## Instructions

1. **Brown the turkey.** Melt butter in a large skillet over medium-high heat. Add ground turkey and break it apart. Season with onion powder, black pepper, and salt. Cook 8–9 minutes until cooked through and lightly browned. Use a large pan — 3 lbs of turkey is a big cook.

2. **Add aromatics.** Add garlic to the pan and stir for 30 seconds until fragrant.

3. **Wilt the spinach.** Add spinach to the pan and toss with the turkey. Cook 1–2 minutes until fully wilted. If excess liquid releases, let it cook off.

4. **Build the cream sauce.** Reduce heat to medium-low. Pour in heavy cream and stir to coat everything. Simmer 2 minutes until slightly reduced.

5. **Finish with eggs.** Remove the pan from heat and let it cool for 30 seconds (important — you don't want scrambled eggs). Pour beaten eggs over the turkey mixture and stir constantly for 1–2 minutes, using residual heat to gently cook the eggs into a thick, silky sauce. If needed, return to the lowest heat setting briefly, stirring the whole time.

6. **Serve.** Divide between 2 deep bowls. The sauce will thicken as it rests. Eat immediately.

## Macros (per serving)
| Calories | Protein | Fat | Net Carbs |
|----------|---------|-----|-----------|
| ~1402 kcal | ~131g | ~97g | ~5.3g |