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Ingredients

For the Buffalo Cauliflower:
1 medium head cauliflower, cut into bite-sized florets
2 Tbsp butter or tallow (for roasting)
½ cup hot sauce (such as Frank’s RedHot)
½ tsp garlic powder
½ tsp smoked paprika
Salt and black pepper, to taste

For the Chicken:
2 chicken breasts (about 1 lb total), cooked and shredded or diced
1 Tbsp butter or tallow (for reheating or searing)
Pinch of salt and pepper
1–2 Tbsp buffalo sauce (from above mixture)

For the Wraps:
4 large low-carb wraps or large lettuce leaves (romaine or butter lettuce)
½ cup shredded cheddar or mozzarella cheese
½ cup shredded cabbage or coleslaw mix
¼ cup diced celery
¼ cup diced cucumber

For the Creamy Dressing:
¼ cup sour cream or Greek yogurt
1 Tbsp mayonnaise
1 Tbsp lemon juice
1 Tbsp chopped fresh chives or parsley
Salt and pepper, to taste
Optional Garnish
Extra hot sauce for drizzling
Crumbled blue cheese
Fresh herbs

Ingredients

For the Beef Rolls:
2 lbs flank steak or top round, sliced thin into 6–8 cutlets
4 oz prosciutto or pancetta, thinly sliced
1 cup shredded provolone or mozzarella cheese
½ cup grated Parmesan cheese
3 cloves garlic, minced
2 Tbsp fresh parsley, chopped
2 Tbsp olive oil
Salt and black pepper, to taste
Butcher’s twine or toothpicks (for securing rolls)

For the Sauce:
2 Tbsp butter or tallow
1 medium onion, diced
3 cloves garlic, minced
1 can (28 oz) crushed tomatoes (no sugar added)
1 cup beef broth
½ cup dry red wine
2 tsp dried oregano
1 tsp red pepper flakes (optional)
Salt and pepper, to taste

Optional Garnish:
Extra Parmesan cheese
Fresh basil or parsley

Macronutrients
(per serving, serves 6)

Protein: 48g
Fat: 32g
Carbs: 9g

Ingredients

1.5 lbs boneless, skinless chicken thighs
1 Tbsp butter (for searing)
Salt & pepper, to taste
1 tsp paprika
1 garlic clove, minced
½ cup chicken broth (no sugar or additives)
¼ cup tahini (pure sesame paste)
1 Tbsp lemon juice
1 tsp lemon zest
¼ tsp cumin
2 Tbsp fresh parsley or cilantro, chopped
1 tsp olive oil (for finishing only – optional)

Macronutrients
(per serving, makes 4)

Protein: 32g
Fat: 28g
Carbs: 4g

Ingredients

6 oz flank or sirloin steak
2 large eggs
1 Tbsp butter (for eggs)
1 Tbsp ghee or butter (for steak)
¼ cup spinach, chopped
¼ cup red bell pepper, diced
1 Tbsp red onion, finely chopped
Salt and pepper, to taste
Optional: 1 tsp olive oil (finishing) or hot sauce

Macronutrients

Protein: 54g
Fat: 38g
Carbs: 4g

Ingredients

For the Chicken & Vegetable Skillet:
1.5 lbs boneless, skinless chicken thighs, cut into bite-sized pieces
1 small eggplant, diced (salted and drained*)
1 small yellow onion, thinly sliced
1 cup cherry tomatoes, halved (or ¾ cup canned crushed tomatoes, no sugar)
3 cloves garlic, minced
2 Tbsp butter (for cooking)
½ tsp dried oregano
½ tsp smoked paprika
Salt & pepper, to taste
Optional: 1–2 Tbsp chopped fresh basil or parsley

For the Zoodles:
2–3 medium zucchini, spiralized into noodles
1 Tbsp butter
Salt, to taste

Optional Finishing:
1 tsp olive oil (for finishing, off heat only)
Grated parmesan or feta cheese (optional)

Macronutrients
(per serving, makes 4)

Protein: 31g
Fat: 27g
Carbs: 7g

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 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:

4 oz lean beef (London broil or flank steak), sliced into ⅛-inch strips
2 Tbsp soy sauce
¼ tsp smoked paprika
¼ tsp garlic powder
¼ tsp ground black cardamom (or pinch of clove)
Dash of cayenne pepper (optional)
1 cup baby spinach
½ cup chopped romaine
1 hard-boiled egg, sliced
2 Tbsp shredded cheddar or blue cheese (optional, for extra fat)
2 Tbsp mayonnaise
1 Tbsp sour cream
1 tsp lemon juice
½ tsp garlic powder
¼ tsp dried dill
¼ tsp onion powder
Salt and pepper, to taste
1–2 tsp water to thin, if needed

Macronutrients:

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

Ingredients

6 oz ground turkey
1 tsp grated fresh ginger
1 clove garlic, minced
¼ tsp red pepper flakes (adjust to taste)
1 tsp soy sauce or coconut aminos
1 Tbsp butter (for turkey)
Salt and pepper, to taste
1 cup cauliflower rice
1 Tbsp butter (for cauliflower rice)
1 tsp lime juice (optional)
1 Tbsp chopped green onion or cilantro, for garnish

For the Spicy Drizzle:
2 Tbsp mayonnaise
½ tsp sriracha (or any sugar-free hot sauce)
½ tsp avocado oil (optional)
½ tsp white vinegar

Macronutrients

Protein: 35g
Fat: 50g
Carbs: 6g

Ingredients

For the Stir-Fry:
8 oz beef sirloin, thinly sliced
1 Tbsp coconut oil, divided
¼ cup snow peas, trimmed
¼ cup baby bok choy, halved
½ red bell pepper, julienned
2 Tbsp peanuts, roughly chopped
Green onions, sliced (for garnish)

For the Sauce:
2 Tbsp soy sauce
1 Tbsp white vinegar
1 Tbsp fresh ginger, grated
1 clove garlic, minced
¼ tsp chili flakes or ½ tsp chili paste (optional, for heat)
¼ cup beef broth

Macronutrients

Protein: 55g
Fat: 51g
Carbs: 13g