# Garlic Butter Salmon with Asparagus & Cheddar Cream
**Serves 2 | Active: 20 min | Total: 25 min**
*Macros per serving: ~1397 kcal · 124g protein · 100g fat · 3.2g net carbs*

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## Ingredients

**Salmon**
- 2 lbs 5 oz (1065g) Atlantic salmon fillets, skin-on, cut into 2 equal portions
- 1 tbsp (15g) ghee
- 1½ tbsp (20g) salted butter
- 1 tsp (5g) minced garlic (about 1 small clove)
- 1 tsp (5g) lemon juice
- 1 tbsp (5g) fresh parsley, roughly chopped
- Salt and pepper to taste

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

**Cheddar Cream Sauce**
- 3 tbsp (45g) heavy cream
- 1¼ oz (35g) shredded cheddar cheese (~⅓ cup)

**Protein Shake (side)**
- 1 scoop (25g) whey protein powder, mixed with 4–6 oz cold water — serve alongside the meal

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## Instructions

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

2. **Sear salmon.** Heat ghee in a large skillet over medium-high heat until shimmering. Place salmon skin-side up. Sear undisturbed for 4–5 minutes until a deep golden crust forms. Flip and cook skin-side down for 3–4 more minutes. Transfer to a plate and tent loosely with foil.

3. **Cook asparagus.** Add butter to the same pan over medium heat. Add asparagus spears, season with salt, and sauté 3–4 minutes, tossing occasionally, until crisp-tender and lightly charred. Transfer to the plate with salmon.

4. **Make cheddar cream sauce.** Reduce heat to low. Add garlic to the pan and stir for 30 seconds. Pour in heavy cream and stir, scraping up any browned bits. Add cheddar and stir until melted and smooth, about 1 minute. Remove from heat and stir in lemon juice and parsley.

5. **Plate and serve.** Spoon cream sauce over salmon fillets. Arrange asparagus alongside. Mix whey protein powder with cold water and serve as a shake on the side.

# Seared Flank Steak with Zucchini & Parmesan Cream
**Serves 2 | Active: 20 min | Total: 30 min**
*Macros per serving: ~1385 kcal · 129g protein · 94g fat · 7.4g net carbs*

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## Ingredients

**Steak**
- 2 lbs 10 oz (1195g) flank steak
- 1 tbsp (20g) ghee
- 1 tsp (5g) cumin, ground
- 1 tsp (5g) chili powder
- 1 tsp (5g) black pepper
- 1 tsp (5g) minced garlic (about 1 small clove)
- Salt to taste

**Zucchini**
- 3½ oz (100g) zucchini, sliced into ½-inch half-moons

**Parmesan Cream Sauce**
- 1¾ tbsp (25g) salted butter
- ¼ cup (55g) heavy cream
- 1½ oz (45g) grated Parmesan cheese

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## Instructions

1. **Season steak.** Combine cumin, chili powder, and black pepper. Pat steak dry, season all over with salt, then press the spice rub firmly into both sides. Let sit at room temperature for 10 minutes while the pan heats.

2. **Sear steak.** Heat ghee in a large skillet or grill pan over high heat until smoking. Sear flank steak 4–5 minutes per side for medium-rare (or to desired doneness). Transfer to a cutting board, tent with foil, and rest for 10 minutes.

3. **Cook zucchini.** While steak rests, reduce heat to medium. Add zucchini to the same pan, season with salt, and sauté 3–4 minutes until lightly golden. Push zucchini to one side.

4. **Make Parmesan cream sauce.** Add butter to the empty side of the pan. Once melted, add garlic and stir 30 seconds. Pour in heavy cream, scraping up any browned bits. Stir in Parmesan and cook 1–2 minutes until sauce is smooth and slightly thickened. Season to taste.

5. **Slice and serve.** Slice steak thinly against the grain. Fan slices over plates, spoon Parmesan cream sauce over the top, and pile zucchini alongside.

# Crispy Chicken Breast with Broccoli & Cheddar-Parmesan Cream Sauce
**Serves 2 | Active: 20 min | Total: 25 min**
*Macros per serving: ~1403 kcal · 147g protein · 81g fat · 13.8g net carbs*

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## Ingredients

**Chicken**
- 2 lbs 5 oz (1065g) boneless skinless chicken breasts (split into 2 portions — butterfly thick breasts if needed)
- 1 tsp (5g) paprika
- 1 tsp (5g) black pepper
- Salt to taste

**Broccoli**
- 7 oz (200g) broccoli florets (~2 cups)

**Cheddar-Parmesan Cream Sauce**
- 3½ tbsp (50g) salted butter, divided
- 1 tsp (5g) minced garlic
- 7 tbsp (105g) heavy cream (~⅓ cup + 1 tbsp)
- 3 oz (85g) shredded cheddar cheese
- 3 oz (85g) grated Parmesan cheese

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## Instructions

1. **Prep chicken.** Pat chicken breasts dry. If thicker than 1 inch, butterfly or pound to even thickness. Season all over with paprika, black pepper, and salt.

2. **Sear chicken.** Melt 2 tbsp (28g) butter in a large skillet over medium-high heat. Add chicken and sear 5–6 minutes per side until deep golden brown and cooked through (internal temp 165°F). Transfer to a plate.

3. **Cook broccoli.** In the same pan, add remaining butter over medium heat. Add broccoli florets, season with salt, and sauté 4–5 minutes until bright green and just tender. Push to the side.

4. **Build cream sauce.** Add garlic to the pan and stir 30 seconds. Pour in heavy cream, scraping up browned bits. Stir in cheddar and Parmesan in two additions, letting each melt fully before adding more. Simmer 2 minutes until sauce coats the back of a spoon.

5. **Finish and serve.** Return chicken to the pan, spoon sauce over both breasts, and let everything meld together for 1 minute. Plate chicken with broccoli and pour remaining sauce over everything.

# Slow-Roasted Pork Shoulder with Cheddar Cream & Sautéed Cabbage
**Serves 2 | Active: 20 min | Total: 5 hours**
*Macros per serving: ~1405 kcal · 137g protein · 86g fat · 12.3g net carbs*

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## Ingredients

**Pork Shoulder**
- 2 lbs 5 oz (1065g) bone-in or boneless pork shoulder (Boston butt)
- 1 tsp (5g) minced garlic
- 1 tsp (5g) cumin, ground
- 1 tsp (5g) chili powder
- 1 tsp (5g) paprika
- Salt and pepper to taste

**Sautéed Cabbage**
- 7 oz (200g) green cabbage, cored and sliced into ½-inch strips (~2 cups)
- 1½ tbsp (20g) salted butter
- Salt to taste

**Cheddar Cream Sauce**
- 1½ tbsp (20g) salted butter
- ⅔ cup (150g) heavy cream
- 4 oz (110g) shredded cheddar cheese (~1 cup)

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## Instructions

### Morning Prep (5–10 min active)
1. **Season pork.** Combine cumin, chili powder, paprika, and garlic. Pat pork shoulder dry and season all over with salt, then press the spice rub firmly into every surface.

2. **Slow roast.** Place pork shoulder in the countertop roaster (or slow cooker on LOW). Cook 4–5 hours on LOW until internal temperature reaches 195–200°F and the meat is fork-tender and pulls apart easily. (Or set it and walk away.)

### Finishing (10–15 min active)
3. **Rest the pork.** Remove pork from the roaster and let rest 10–15 minutes. Shred or pull the meat into large chunks using two forks, discarding any large pieces of bone.

4. **Sauté cabbage.** Melt 1½ tbsp butter in a large skillet over medium-high heat. Add cabbage, season with salt, and cook 5–6 minutes, stirring occasionally, until wilted and lightly caramelized on the edges.

5. **Make cheddar cream sauce.** In a small saucepan over medium-low heat, melt remaining 1½ tbsp butter. Pour in heavy cream and bring to a gentle simmer. Add cheddar in two additions, stirring until fully melted and the sauce is smooth, about 2–3 minutes.

6. **Plate and serve.** Pile pulled pork over the sautéed cabbage. Pour cheddar cream sauce generously over the top.

# Spicy Chorizo-Style Ground Pork & Cauliflower Hash
**Serves 2 | Active: 20 min | Total: 25 min**
*Macros per serving: ~1419 kcal · 119g protein · 101g fat · 5.9g net carbs*

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## Ingredients

**Hash**
- 2 lbs (920g) ground pork
- 1 tbsp (15g) ghee
- 1 tsp (5g) minced garlic
- 1 jalapeño (5g), minced (seeds in for heat, seeds out for mild)
- 1 tsp (5g) cumin, ground
- 1 tsp (5g) chili powder
- 1 tsp (5g) paprika
- Salt to taste

**Cauliflower**
- 3½ oz (100g) cauliflower, cut into small florets (~1 cup)

**Finish**
- 2 tbsp (35g) heavy cream
- 1 oz (30g) shredded cheddar cheese

**Protein Shake (side)**
- 3 scoops (80g) whey protein powder, mixed with 8–10 oz cold water — serve alongside the meal

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## Instructions

1. **Brown pork.** Heat ghee in a large skillet over medium-high heat. Add ground pork and break apart with a spatula. Cook undisturbed for 3–4 minutes to develop a browned crust, then stir and continue cooking until no pink remains, about 5 minutes total. Drain excess fat if desired (leave some for flavor).

2. **Add aromatics.** Push pork to one side. Add garlic and jalapeño to the empty side and sauté 30–60 seconds until fragrant. Stir together with the pork.

3. **Season.** Add cumin, chili powder, and paprika. Stir well to coat the meat and cook for 1 minute to bloom the spices.

4. **Add cauliflower.** Stir in cauliflower florets. Cover the pan and cook 4–5 minutes until cauliflower is tender but still has a little bite. Uncover and stir.

5. **Finish.** Drizzle heavy cream over the hash and stir to combine. Scatter cheddar over the top, cover for 1 minute to melt, then serve directly from the pan.

6. **Shake on the side.** Mix whey protein powder with 8–10 oz cold water and serve as a shake alongside the meal.

# Ground Turkey Parmesan Meatball Skillet with Spinach
**Serves 2 | Active: 20 min | Total: 30 min**
*Macros per serving: ~1400 kcal · 135g protein · 95g fat · 6.0g net carbs*

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## Ingredients

**Meatballs**
- 3 lbs (1375g) ground turkey (93/7)
- 2–3 large eggs (115g total), beaten
- 1 tsp (5g) minced garlic
- 1 tbsp (5g) fresh basil, finely chopped
- 1 tbsp (5g) fresh parsley, finely chopped
- 1 tsp (5g) black pepper
- Salt to taste

**Sauce & Greens**
- 1½ tbsp (20g) salted butter
- 3 tbsp (50g) heavy cream
- 1½ oz (40g) grated Parmesan cheese
- 3½ oz (100g) fresh spinach

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## Instructions

1. **Make meatball mixture.** In a large bowl, combine ground turkey, beaten eggs, garlic, basil, parsley, black pepper, and a generous pinch of salt. Mix until just combined — do not overwork. Shape into 10–12 golf-ball-sized meatballs (roughly 130g each raw).

2. **Sear meatballs.** Melt butter in a large skillet over medium-high heat. Working in batches if needed, add meatballs and sear 3–4 minutes per side until deep golden brown all around. Reduce heat to medium, cover, and cook a further 5–6 minutes until cooked through (internal temp 165°F). Transfer to a plate.

3. **Build cream sauce.** Leave residual butter and drippings in the pan over medium-low heat. Pour in heavy cream and scrape up browned bits. Stir in Parmesan and cook 1–2 minutes until the sauce is smooth and lightly thickened.

4. **Wilt spinach.** Add spinach to the sauce and toss until just wilted, about 1 minute.

5. **Return meatballs.** Nestle meatballs back into the pan, spoon sauce over them, and simmer together for 2 minutes. Serve directly from the skillet.

# Ribeye Steak with Garlic Butter, Arugula Salad & Parmesan
**Serves 2 | Active: 20 min | Total: 30 min**
*Macros per serving: ~1406 kcal · 116g protein · 102g fat · 5.7g net carbs*

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## Ingredients

**Ribeye**
- 1 lb 13 oz (825g) ribeye steak(s) — two ~13 oz steaks or one large bone-in
- 2 tsp (10g) ghee
- 1 tbsp (15g) salted butter
- 1 tsp (5g) minced garlic
- 1 tsp (5g) black pepper
- Salt to taste

**Arugula Salad**
- 3½ oz (100g) arugula
- 1 tsp (5g) lemon juice
- 1 tbsp (5g) fresh parsley, roughly chopped
- ¾ oz (20g) grated Parmesan cheese
- ¾ oz (25g) shredded cheddar cheese
- Salt and pepper to taste

**Protein Shake (side)**
- 3 scoops (80g) whey protein powder, mixed with 8–10 oz cold water — serve alongside the meal

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## Instructions

1. **Prep and season steaks.** Pat ribeyes very dry. Season aggressively with salt and black pepper on both sides. Let sit 10 minutes at room temperature.

2. **Sear.** Heat ghee in a cast-iron skillet or heavy pan over high heat until smoking. Sear ribeyes 3–4 minutes per side for medium-rare (internal temp 130°F). In the last 1–2 minutes, add butter and garlic to the pan and tilt to baste the steaks repeatedly.

3. **Rest.** Transfer steaks to a cutting board and rest 8–10 minutes, loosely tented with foil.

4. **Make salad.** In a large bowl, toss arugula with lemon juice, a pinch of salt and pepper, and the parsley. Scatter Parmesan and cheddar over the top.

5. **Slice and plate.** Slice ribeye thinly against the grain and fan over the arugula salad. Pour any resting juices from the cutting board over the steak.

6. **Shake on the side.** Mix whey protein powder with 8–10 oz cold water and serve as a shake alongside the meal.