Chicken Marsala
Chicken breasts simmered in a rich Marsala wine and mushroom cream sauce. See more →
For load:
Dumbbell shoulder press 10-10-10 reps
Deadlift 5-5-5 reps
Weighted pull-up 3-3-3 reps
Lemon Pepper Salmon with Roasted Cabbage
Zesty lemon pepper salmon fillets paired with soy-marinated roasted cabbage. See more →
Insulin action in adipocytes, adipose remodeling, and systemic effects
How fat tissue governs whole-body insulin sensitivity See more →
Parmesan-Crusted Chicken
Parmesan-coated chicken breasts, smothered in a creamy mushroom and artichoke sauce, finished with smoky bacon crumbles. See more →
15-minute AMRAP
Complete as many rounds as possible in 15 minutes of:
15 weighted box step-ups
30-second L-sit hold
45 double-unders
What Causes a Paradoxical Rise in Fasting Glucose on Keto?
How long-term low-carb adaptation can raise fasting glucose without signaling disease See more →
Eggplant Mini-Pizzas
Roasted eggplant rounds topped with savory tomato sauce, melted cheese, and your favorite toppings for a fun pizza alternative. See more →
Miso-Butter Salmon with Scallions
Pan-seared salmon glazed in a savory miso-butter sauce and topped with wilted scallions. See more →
Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans
Why more exercise doesn’t increasing calories burned See more →
Deviled Egg BLTs
All the classic BLT flavor, packed into creamy deviled eggs—loaded with crispy bacon, juicy tomato, and fresh lettuce. See more →
Signals of Energy Availability in Sleep: Consequences of a Fat-Based Metabolism
Why ketogenic metabolism alters sleep, satiety, and energy signaling without implying energy deficiency See more →
Lemongrass Pork-Rind Breaded Chicken
Crispy, lemongrass chicken strips with a lemon dipping sauce. See more →
Health effects associated with consumption of unprocessed red meat
Burden of Proof study finds only weak evidence linking unprocessed red meat to chronic disease See more →
Garlic Butter Bison Burgers
Bison patties infused with garlic and herbs, seared in butter and topped with melting garlic butter. See more →
Szechuan Chicken Thighs with Stir-Fried Bok Choy
Crispy, spicy chicken thighs coated in a bold Szechuan-style sauce, served with tender, garlicky bok choy sautéed in rich tallow. See more →
Shrimp Scampi with Garlic Butter and Lemon
Sautéed shrimp in a rich garlic butter sauce with a hint of lemon and herbs—perfect over sautéed zucchini noodles. See more →
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1-½ bodyweight deadlifts
Bodyweight bench presses
¾ bodyweight squat cleans
For load:
Dumbbell shoulder press 10-10-10 reps
Deadlift 5-5-5 reps
Weighted pull-up 3-3-3 reps
Additionally, stretch for 20 minutes.
See more →7 rounds for time:
21 squat cleans
Run 400 meters
Use ½ bodyweight for the cleans.
See more →15-minute AMRAP
Complete as many rounds as possible in 15 minutes of:
15 weighted box step-ups
30-second L-sit hold
45 double-unders
Men hold 35-lb dumbbells and step to a 20” box.
Women hold 25-lb dumbbells and step to a 20” box.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →30-20-10 reps for time:
Dumbbell snatches
Pull-ups
For load:
Back squat 5-5-5-5-5 reps
Additionally, practice planks for 10 minutes.
See more →5 5-minute rounds:
Max push-ups in 1 minute
Max calorie row in 2 minutes
Rest 2 minutes
Additionally, practice scales for 10 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
1-mile run
Additionally, practice L-sits for 10 minutes, and stretch for 20 minutes.
See more →Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1-½ bodyweight deadlifts
Bodyweight bench presses
¾ bodyweight squat cleans
Set up three bars and storm through for time.
See more →Chicken Marsala
Chicken breasts simmered in a rich Marsala wine and mushroom cream sauce. See more →Ingredients
For the Chicken:
4 boneless, skinless chicken breasts (6 oz each)
½ cup almond flour (for dredging)
½ cup grated Parmesan cheese
Salt and black pepper, to taste
3 Tbsp butter or beef tallow (for searing)
For the Sauce:
2 Tbsp butter or beef tallow
2 cups cremini or button mushrooms, sliced
2 cloves garlic, minced
1 cup dry Marsala wine (unsweetened, no added sugar)
1 cup chicken broth (unsalted)
½ cup heavy cream
1 tsp fresh thyme (or ½ tsp dried)
Salt and black pepper, to taste
Optional Garnish & Serving:
Fresh parsley, chopped
Extra Parmesan
Cauliflower mash or sautéed spinach (as a keto side)
Macronutrients
(per serving, serves 4)
Protein: 49g
Fat: 39g
Carbs: 8g
Lemon Pepper Salmon with Roasted Cabbage
Zesty lemon pepper salmon fillets paired with soy-marinated roasted cabbage. See more →Ingredients
For the Salmon:
4 salmon fillets (6 oz each, skin-on or skinless)
2 Tbsp butter or beef tallow (for searing/roasting)
2 tsp lemon pepper seasoning (no sugar added)
Zest of 1 lemon
Salt, to taste
For the Cabbage:
1 small green cabbage, cut into thick wedges
2 Tbsp soy sauce or coconut aminos (unsweetened)
2 Tbsp olive oil or melted butter
Juice of ½ lemon
Salt, to taste
Optional Garnish:
Fresh parsley or dill
Lemon wedges
Macronutrients
(per serving, makes 4)
Protein: 44g
Fat: 36g
Carbs: 7g
Parmesan-Crusted Chicken
Parmesan-coated chicken breasts, smothered in a creamy mushroom and artichoke sauce, finished with smoky bacon crumbles. See more →Ingredients
For the Chicken
4 boneless, skinless chicken breasts (6 oz each)
1 cup grated Parmesan cheese
½ cup almond flour
2 large eggs, beaten
3 Tbsp butter or beef tallow (for frying)
Salt and black pepper, to taste
For the Sauce
3 slices thick-cut bacon, diced
2 Tbsp butter or beef tallow
2 cups mushrooms, sliced
1 can (14 oz) artichoke hearts, drained and quartered
3 cloves garlic, minced
½ cup chicken broth (unsalted)
½ cup heavy cream
2 oz cream cheese
½ tsp dried thyme (or 1 tsp fresh)
Salt and black pepper, to taste
Optional Garnish
Fresh parsley, chopped
Extra Parmesan
Macronutrients
(per serving, makes 4)
Protein: 55g
Fat: 50g
Carbs: 9g
Eggplant Mini-Pizzas
Roasted eggplant rounds topped with savory tomato sauce, melted cheese, and your favorite toppings for a fun pizza alternative. See more →Ingredients
For the Base:
2 medium eggplants, sliced into ½-inch thick rounds
3 Tbsp butter or beef tallow (melted, for brushing)
Salt and black pepper, to taste
For the Toppings:
½ cup low-carb marinara sauce (no sugar added)
1 ½ cups shredded mozzarella cheese
½ cup grated Parmesan cheese
½ tsp dried oregano
½ tsp garlic powder
Protein Options (choose one or mix):
½ cup cooked Italian sausage, crumbled
½ cup diced pepperoni or salami
½ cup cooked shredded chicken
Optional Garnish:
Fresh basil leaves
Crushed red pepper flakes
Extra Parmesan
Macronutrients
(per serving, with sausage, serves 4)
Protein: 22g
Fat: 29g
Carbs: 12g
Miso-Butter Salmon with Scallions
Pan-seared salmon glazed in a savory miso-butter sauce and topped with wilted scallions. See more →Ingredients
2 salmon fillets (6 oz each, skin-on preferred)
1 Tbsp white or yellow miso paste (check for clean, sugar-free ingredients)
2 Tbsp butter or ghee
2 tsp lemon juice
1 tsp grated ginger
2 scallions, sliced (separate white and green parts)
Salt and pepper, to taste
Optional garnish:
sesame seeds
chili flakes
Macronutrients
(makes 2 servings)
Protein: 39g
Fat: 34g
Carbs: 3g
Deviled Egg BLTs
All the classic BLT flavor, packed into creamy deviled eggs—loaded with crispy bacon, juicy tomato, and fresh lettuce. See more →Ingredients
6 large eggs
3 slices sugar-free bacon, cooked and crumbled
2 Tbsp mayonnaise
1 tsp Dijon mustard
1 tsp lemon juice
Salt and pepper, to taste
2 cherry tomatoes, finely diced (or 2 Tbsp)
2 Tbsp finely chopped romaine lettuce
Optional: pinch of smoked paprika or cayenne
Optional: 1 tsp olive oil (cold drizzle)
Optional garnish: extra bacon crumbles or chopped parsley
Macronutrients
(makes 2 servings)
Protein: 22g
Fat: 30g
Carbs: 2g
Lemongrass Pork-Rind Breaded Chicken
Crispy, lemongrass chicken strips with a lemon dipping sauce. See more →Ingredients
For the chicken:
1 ½ lbs chicken breast or tenderloins, cut into strips
2 cups pork rinds (crushed into fine crumbs)
2 tsp lemongrass paste (or 1 fresh stalk, minced very finely)
1 ½ tsp lemon pepper seasoning
½ tsp garlic powder
½ tsp smoked paprika (optional, for depth)
½ tsp sea salt
2 large eggs
2 tbsp heavy cream
For the Sauce:
½ cup sour cream (or full-fat Greek yogurt for tang)
2 tbsp mayonnaise (avocado oil-based, no seed oils)
1 tsp lemongrass paste
1 tsp lemon zest
1 tbsp fresh lemon juice
Pinch of sea salt & black pepper
Macronutrients
(makes 4 servings)
Protein: 52g
Fat: 25g
Carbs: 2g
Garlic Butter Bison Burgers
Bison patties infused with garlic and herbs, seared in butter and topped with melting garlic butter. See more →Ingredients
1 lb ground bison
1 egg
1 clove garlic, minced
1 Tbsp grated onion (or ½ tsp onion powder)
½ tsp Dijon mustard
½ tsp sea salt
¼ tsp black pepper
½ tsp dried thyme or parsley (optional)
1 Tbsp butter or tallow (for searing)
2 Tbsp butter, softened
1 clove garlic, finely minced
1 tsp fresh parsley or chives, chopped
Pinch of salt
Lettuce leaves
Sliced tomato, avocado, or red onion
1 tsp olive oil (cold drizzle, optional)
Macronutrients
(per serving, makes 3)
Protein: 33g
Fat: 25g
Carbs: 1g
Szechuan Chicken Thighs with Stir-Fried Bok Choy
Crispy, spicy chicken thighs coated in a bold Szechuan-style sauce, served with tender, garlicky bok choy sautéed in rich tallow. See more →Ingredients
4 bone-in, skin-on chicken thighs
Salt and pepper, to taste
1 Tbsp butter or tallow (for searing)
1 Tbsp butter or tallow
2 cloves garlic, minced
1 tsp ginger, minced
1 Tbsp soy sauce or coconut aminos
1 tsp rice vinegar
1 tsp sesame oil (optional, not used over heat)
½ tsp Szechuan peppercorns, crushed (or substitute with a mix of black pepper and chili flakes)
½ tsp chili paste (adjust to heat preference)
2 Tbsp water
1 Tbsp butter or tallow
4 cups baby bok choy, halved
1 clove garlic, minced
Salt, to taste
Sliced green onion
Toasted sesame seeds
1 tsp olive oil (cold drizzle)
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 28g
Carbs: 4g
Shrimp Scampi with Garlic Butter and Lemon
Sautéed shrimp in a rich garlic butter sauce with a hint of lemon and herbs—perfect over sautéed zucchini noodles. See more →Ingredients
1½ Tbsp butter or tallow (for sautéing)
¾ lb raw shrimp, peeled and deveined
Salt and pepper, to taste
½ tsp garlic powder
2 cloves garlic, minced
1 Tbsp lemon juice
½ tsp lemon zest
¼ cup chicken broth (no sugar added)
¼ tsp red pepper flakes (optional)
1 Tbsp chopped fresh parsley
Optional: 1 tsp olive oil (cold drizzle for finishing)
¾ cup sautéed zucchini noodles (cooked in butter)
Macronutrients
(per serving, makes 2)
Protein: 32g
Fat: 20g
Carbs: 4g
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How fat tissue governs whole-body insulin sensitivity
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How long-term low-carb adaptation can raise fasting glucose without signaling disease
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The Daley Fix with with Matt Sherburne
Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans
Why more exercise doesn’t increasing calories burned
Signals of Energy Availability in Sleep: Consequences of a Fat-Based Metabolism
Why ketogenic metabolism alters sleep, satiety, and energy signaling without implying energy deficiency
Health effects associated with consumption of unprocessed red meat
Burden of Proof study finds only weak evidence linking unprocessed red meat to chronic disease
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Defining fitness in a measurable, meaningful way
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HHS has flipped the pyramid.
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Chicken Marsala
Chicken breasts simmered in a rich Marsala wine and mushroom cream sauce.
See more →For load:
Dumbbell shoulder press 10-10-10 reps
Deadlift 5-5-5 reps
Weighted pull-up 3-3-3 reps
