The Archive

Ingredients

For the Base:
1 large spaghetti squash (about 3 lbs)
2 Tbsp olive oil or butter
Salt and black pepper, to taste

For the Chicken:
1 lb chicken breast or thighs, cooked and shredded (rotisserie works too)
1 Tbsp butter or tallow
2 cloves garlic, minced
1 tsp Italian seasoning
Salt and pepper, to taste

For the Alfredo Sauce:
3 Tbsp butter
3 cloves garlic, minced
1 cup heavy cream
½ cup chicken broth (unsalted)
1 cup grated Parmesan cheese
½ cup mozzarella cheese, shredded
Salt and pepper, to taste

For Assembly:
1 cup mozzarella cheese, shredded (for topping)
¼ cup grated Parmesan cheese
Fresh parsley, chopped (for garnish)

Macronutrients
(per serving, serves 6)

Protein: 35g
Fat: 42g
Carbs: 9g

Ingredients

For the Lamb:
8 lamb chops (about 1-inch thick, ~3 oz each)
3 Tbsp butter or beef tallow
4 cloves garlic, minced
2 sprigs fresh rosemary (or 1 tsp dried)
2 sprigs fresh thyme (or 1 tsp dried)
Salt and black pepper, to taste

Optional Garnish & Serving:
Fresh parsley, chopped
Lemon wedges
Extra butter drizzle

Macronutrients
(per serving, 2 chops, makes 4)

Protein: 44g
Fat: 40g
Carbs: 1g

Ingredients

For the Soup:
2 Tbsp butter or beef tallow
1 medium onion, diced
3 cloves garlic, minced
1 ½ lb fresh asparagus, trimmed and chopped (reserve tips for garnish if desired)
4 cups chicken broth (unsalted)
1 cup heavy cream
2 oz cream cheese
½ cup grated Parmesan cheese
Zest of 1 lemon
2 Tbsp fresh lemon juice (adjust to taste)
Salt and black pepper, to taste
1 cup cooked shredded chicken thigh or breast

Optional Garnish:
Reserved asparagus tips, lightly sautéed in butter
Extra Parmesan
Fresh chives or parsley
Lemon wedges for serving

Macronutrients
(per serving, serves 4)

Protein: 22g
Fat: 40g
Carbs: 12g

Ingredients

For the Pork Belly:
2 lbs pork belly, skin removed, cut into 1–1.5 inch cubes
2 Tbsp butter, melted (for tossing)
1 tsp smoked paprika
1 tsp garlic powder
½ tsp onion powder
½ tsp ground black pepper
1 tsp sea salt

For the Glaze:
½ cup sugar-free ketchup (no added sugar)
2 Tbsp apple cider vinegar
2 Tbsp Worcestershire sauce (or coconut aminos)
1 Tbsp Dijon mustard
1 Tbsp butter
1 tsp smoked paprika
Pinch cayenne (optional, for heat)

Optional Garnish:
Fresh parsley, chopped
Extra smoked paprika for dusting

Macronutrients
(per serving, makes 6)

Protein: 20g
Fat: 80g
Carbs: 4g

Ingredients

For the Chicken & Vegetables
1 ½ lb boneless, skinless chicken thighs, cut into strips
1 large red bell pepper, sliced
1 large green bell pepper, sliced
1 medium onion, sliced
3 Tbsp butter or beef tallow, melted
3 cloves garlic, minced

For the Seasoning
2 tsp chili powder
1 tsp smoked paprika
1 tsp cumin
½ tsp oregano
½ tsp garlic powder
½ tsp onion powder
½ tsp cayenne pepper (optional)
Salt and black pepper, to taste

Optional Garnish & Serving
Fresh cilantro, chopped
Lime wedges
Sour cream or guacamole
Shredded cheese
Lettuce wraps

Macronutrients
(per serving, makes 4)

Protein: 33g
Fat: 25g
Carbs: 6g

Ingredients

For the Meat Sauce:
2 Tbsp butter or tallow
1 lb ground beef (or turkey, pork, or a mix)
1 small onion, finely diced
3 cloves garlic, minced
1 small carrot, finely diced
1 celery stalk, finely diced
1 can (14 oz) crushed tomatoes
2 Tbsp tomato paste
½ cup beef or chicken broth (unsalted)
1 tsp red pepper flakes (adjust to spice level)
1 tsp smoked paprika
1 tsp dried oregano
1 tsp dried basil
Salt and black pepper, to taste

For the Zoodles:
4 medium zucchini, spiralized into noodles
1 Tbsp olive oil or butter
Salt, to taste

Optional Garnish:
Fresh basil, chopped
Grated Parmesan or Pecorino Romano

Macronutrients
(per serving, makes 4)

Protein: 30g
Fat: 30g
Carbs: 12g

Ingredients

2 medium zucchinis, halved lengthwise and centers scooped
6 oz ground lamb
½ cup whole milk ricotta cheese
1 Tbsp butter or ghee (for cooking)
1 clove garlic, minced
1 Tbsp fresh parsley, chopped
½ tsp dried oregano
¼ tsp ground cumin
Salt and pepper, to taste
Optional: 2 Tbsp grated Parmesan or crumbled feta for topping

Macronutrients
(makes 2 servings)

Protein: 27g
Fat: 35g
Carbs: 5g

Ingredients

For the Patties:
1 lb fresh cooked salmon (or two 6 oz cans, drained)
2 large eggs
½ cup grated Parmesan cheese
½ cup almond flour (or crushed pork rinds for extra crispiness)
2 Tbsp mayonnaise
1 Tbsp Dijon mustard
2 green onions, finely chopped
2 cloves garlic, minced
1 Tbsp fresh dill or parsley, chopped
1 tsp smoked paprika
Salt and black pepper, to taste

For Cooking:
2–3 Tbsp butter or tallow, for frying

Optional Garnish:
Lemon wedges
Fresh dill or parsley
Dollop of sour cream or garlic aioli

Macronutrients
(per serving, makes 4)

Protein: 35g
Fat: 32g
Carbs: 3g

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