The Archive

Ingredients

For the Chicken:
2 lbs chicken thighs or drumsticks (bone-in, skin-on or skinless)
2 Tbsp butter or ghee (melted, for basting)

For the Marinade:
1 cup full-fat Greek yogurt
2 Tbsp lemon juice
1 Tbsp fresh ginger, grated
3 cloves garlic, minced
2 tsp smoked paprika
2 tsp ground cumin
2 tsp ground coriander
1 tsp turmeric
1 tsp garam masala
½ tsp cayenne pepper (optional, for heat)
1 tsp sea salt
½ tsp black pepper

Optional Garnish:
Fresh cilantro, chopped
Lemon wedges

Macronutrients
(with skin-on chicken, per serving, makes 4)

Protein: 38g
Fat: 38g
Carbs: 5g

Ingredients

For the Lamb:
4 lamb shanks (about 3–4 lbs total)
3 Tbsp butter or tallow (for searing)
Salt and black pepper, to taste

For the Sauce:
1 medium onion, diced
2 carrots, diced (optional, adds ~2–3g net carbs per serving)
2 celery stalks, diced
4 cloves garlic, minced
1 can (14 oz) diced tomatoes (no sugar added)
1 Tbsp tomato paste
1 cup dry red wine (such as Cabernet or Merlot)
2 cups beef broth (unsalted)
2 bay leaves
1 sprig fresh rosemary (or 1 tsp dried)
2 sprigs fresh thyme (or 1 tsp dried)
½ tsp red pepper flakes (optional)
Salt and pepper, to taste

Optional Garnish:
Fresh parsley, chopped
Lemon zest (traditional gremolata style)

Macronutrients
(per serving, makes 4)

Protein: 52g
Fat: 48g
Carbs: 8g

Ingredients

For the Tilapia:
4 tilapia fillets (about 6 oz each)
2 Tbsp butter or tallow
½ tsp smoked paprika
½ tsp garlic powder
Salt and black pepper, to taste

For the Garlic Cream Sauce:
2 Tbsp butter
4 cloves garlic, minced
1 cup heavy cream
½ cup chicken broth (unsalted)
½ cup grated Parmesan cheese
1 Tbsp lemon juice
Salt and black pepper, to taste

Optional Garnish:
Fresh parsley, chopped
Extra Parmesan
Lemon wedges

Macronutrients
(per serving, makes 4)

Protein: 40g
Fat: 39g
Carbs: 4g

Ingredients

For the Soup:
2 Tbsp butter, beef tallow, or coconut oil
1 ½ lb boneless, skinless chicken thighs, cut into bite-sized pieces
3 Tbsp red curry paste (no sugar added)
1 can (14 oz) full-fat coconut milk
4 cups chicken broth (unsalted)
1 small onion, sliced thin
1 red bell pepper, sliced
1 cup zucchini, cut into half-moons
1 cup mushrooms, sliced
2 cloves garlic, minced
1 Tbsp fresh ginger, grated
1 Tbsp fish sauce
1 Tbsp lime juice
Salt and black pepper, to taste

Optional Garnish:
Fresh cilantro or Thai basil leaves
Lime wedges
Thinly sliced chili peppers (for heat)

Macronutrients
(per serving, makes 4)

Protein: 32g
Fat: 36g
Carbs: 8g

Ingredients

For the Meat:
1 ½ lb ground pork, chicken, beef, or turkey (dark meat preferred for more fat)
2 Tbsp butter or beef tallow (for cooking)
Salt and black pepper, to taste

For the Dressing:
3 Tbsp fish sauce
3 Tbsp fresh lime juice
½ tsp red pepper flakes (adjust to heat preference)
½ tsp chili powder or cayenne (optional)
½ tsp garlic powder

For the Herbs & Veg:
½ cup fresh mint leaves, chopped
½ cup fresh cilantro, chopped
2 scallions, thinly sliced
¼ small red onion, thinly sliced

Optional Garnish & Serving:
Crisp lettuce leaves (romaine, butter, or iceberg) for wraps
Extra lime wedges
Crushed pork rinds (as a keto substitute for toasted rice powder)

Macronutrients
(per serving, makes 4)

Protein: 30g
Fat: 35g
Carbs: 4g

Ingredients

For the Steaks:
4 beef steaks (ribeye, New York strip, or filet mignon, about 6–8 oz each)
2 Tbsp butter or tallow
2 Tbsp whole black peppercorns, lightly crushed
Salt, to taste

For the Sauce:
2 Tbsp butter
2 shallots, finely minced
2 cloves garlic, minced
½ cup brandy or cognac
1 cup heavy cream
1 tsp Dijon mustard
Salt, to taste

Optional Garnish:
Fresh parsley, chopped

Macronutrients
(per serving, serves 4)

Protein: 43g
Fat: 50g
Carbs: 4g

Ingredients

For the Base:
3 Tbsp butter or beef tallow
4 cups cauliflower rice (fresh or frozen, riced fine)
½ medium onion, diced
3 cloves garlic, minced
1 red bell pepper, diced
½ tsp smoked paprika
¼ tsp saffron threads (optional, traditional)
Salt and black pepper, to taste

For the Protein:
1 lb boneless, skinless chicken thighs, cut into bite-sized pieces
8 oz Spanish chorizo, sliced into rounds
1 lb large shrimp, peeled and deveined
½ cup chicken broth (unsalted)
¼ cup dry white wine (optional, keto-friendly in small amount)

Optional Garnish:
Fresh parsley, chopped
Lemon wedges

Macronutrients
(per serving, serves 6)

Protein: 40g
Fat: 31g
Carbs: 6g

Ingredients

For the Pork:
2 pork tenderloins (about 1 ½ lbs total)
2 Tbsp butter or beef tallow (for searing)
2 cloves garlic, minced
1 tsp smoked paprika
1 tsp dried thyme (or 2 tsp fresh)
Salt and black pepper, to taste

For the Glaze:
3 Tbsp balsamic vinegar (no added sugar)
2 Tbsp soy sauce or coconut aminos (unsweetened)
2 Tbsp Dijon mustard
2 Tbsp olive oil or melted butter
½ tsp red pepper flakes (optional, for heat)

Optional Garnish:
Fresh parsley or rosemary, chopped
Extra balsamic drizzle

Macronutrients
(per serving, serves 4)

Protein: 36g
Fat: 20g
Carbs: 5g

Ingredients

For the Meatballs:
1 lb ground chicken (dark meat preferred for juiciness)
1 egg
¼ cup grated Parmesan cheese
2 Tbsp almond flour (or finely ground pork rinds)
2 cloves garlic, minced
2 Tbsp fresh parsley, chopped
½ tsp onion powder
½ tsp dried oregano
½ tsp salt
¼ tsp black pepper

For the Soup:
1 Tbsp butter (for sautéing)
½ cup onion, finely diced
½ cup celery, sliced
½ cup zucchini, diced
6 cups chicken bone broth
1 bay leaf
½ tsp dried thyme
Salt and pepper, to taste

Optional Garnish:
Fresh parsley or dill
Extra Parmesan

Macronutrients
(per serving, serves 4)

Protein: 34g
Fat: 16g
Carbs: 5g

Ingredients

For the Steak:
1 ½ lbs hanger steak, trimmed
2 Tbsp butter or tallow
4 cloves garlic, smashed
4 sprigs fresh thyme (or 1 tsp dried thyme)
3 Tbsp butter
Salt and black pepper, to taste

Optional Garnish:
Fresh thyme leaves
Flaky sea salt
Lemon wedges

Macronutrients
(per serving, serves 4)

Protein: 35g
Fat: 26g
Carbs: 1g