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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

Ingredients

For the Whipped Feta:
8 oz feta cheese (block, not pre-crumbled)
½ cup full-fat Greek yogurt
2 Tbsp olive oil
2 Tbsp lemon juice
1 tsp lemon zest
1 small garlic clove, minced
1 Tbsp fresh dill or parsley, chopped
Salt and black pepper, to taste

For the Roasted Vegetables:
1 small zucchini, sliced into half-moons
1 red bell pepper, chopped into chunks
1 small red onion, cut into wedges
1 cup cherry tomatoes
2 Tbsp olive oil or melted butter
1 tsp smoked paprika
1 tsp dried oregano
Salt and black pepper, to taste

Optional Garnish:
Extra lemon zest
Fresh dill or parsley
Crushed red pepper flakes

Macronutrients
(per serving, serves 4)

Protein: 11g
Fat: 25g
Carbs: 10g

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

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

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

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

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

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