Cauliflower Risotto with Chicken, Mushrooms & Peas
A creamy cauliflower-based risotto loaded with tender chicken, earthy mushrooms, and sweet green peas. See more →
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Beef & Broccoli
Beef slices are stir-fried with crisp broccoli in aromatic garlic and ginger, then finished with coconut aminos and ghee. See more →
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Chorizo and Cheese Egg Bake
Savory baked eggs packed with spicy chorizo, melty cheese, and bold seasonings. See more →
Buffalo Chicken Wraps
Spicy buffalo chicken wrapped in crisp lettuce with creamy avocado and a tangy ranch drizzle. See more →
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Feijoada-Inspired Pork Bowl
Slow-cooked pork shoulder with smoky spices and greens, served over garlicky cauliflower rice in a hearty bowl with all the soul of Brazilian feijoada. See more →
Mackerel with Garlic Herb Butter
Mackerel fillets pan-seared and finished with a generous dollop of garlic herb butter. See more →
Eggplant Parmesan with Pork Rind Crust
Crispy pork rind–coated eggplant slices layered with sugar-free marinara and gooey melted cheese. See more →
For load:
3-3-3-3-3 reps of each:
Left-arm dumbbell overhead squat
Right-arm dumbbell overhead squat
Weighted ring dip
Tonkotsu Pork Ramen (Without Noodles)
A rich, slow-simmered pork bone broth served with tender pork belly, soft-boiled eggs, and veggies. See more →
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Spicy Tuna Lettuce Wraps
Creamy, spicy tuna salad wrapped in crisp butter lettuce leaves—cool, crunchy, and packed with bold flavor. See more →
Steak and Egg Breakfast Bowl
Seared steak, buttery eggs, and crisp sautéed veggies all layered into one bold and hearty breakfast bowl. See more →
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
50-40-30-20-10 kettlebell swings
w/ 50 double-unders after each set
Men use a 24-kg KB
Women use a 20-kg KB
5 rounds for time:
25 push-ups
20 back squats
25 GHD sit-ups
Use ¾ bodyweight for the back squats.
See more →For load:
Deadlift 3-3-3-3-3-3-3 reps
Additionally, stretch for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Fran
21-15-9 reps for time:
Thrusters
Pull-ups
Men use 95-lb for thrusters.
Women use 65-lb for thrusters.
For load:
3-3-3-3-3 reps of each:
Left-arm dumbbell overhead squat
Right-arm dumbbell overhead squat
Weighted ring dip
Rest as needed between sets.
See more →7 rounds for time:
400-meter run
20 hip extensions
10 strict knees-to elbows
Additionally, stretch for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Back squat 5-5-5-5-5 reps
Additionally, practice handstands for 20 minutes.
See more →Cauliflower Risotto with Chicken, Mushrooms & Peas
A creamy cauliflower-based risotto loaded with tender chicken, earthy mushrooms, and sweet green peas. See more →Ingredients
6 oz chicken breast or thigh, diced
2 cups cauliflower rice (fresh or frozen)
1 cup mushrooms, sliced
¼ cup peas (fresh or frozen)
1 clove garlic, minced
2 Tbsp butter or ghee
¼ cup chicken bone broth
¼ cup coconut cream (or full-fat cream if tolerated)
1 Tbsp nutritional yeast or 1 Tbsp grated parmesan (optional, if tolerated)
Salt and pepper, to taste
1 Tbsp fresh parsley, chopped (optional)
Macronutrients
Protein: 40g
Fat: 35g
Carbs: 9g
Beef & Broccoli
Beef slices are stir-fried with crisp broccoli in aromatic garlic and ginger, then finished with coconut aminos and ghee. See more →Ingredients
6 oz flank steak or sirloin, thinly sliced
1 cup broccoli florets
1 Tbsp ghee
1 clove garlic, minced
1 tsp fresh ginger, grated
1 Tbsp coconut aminos
½ tsp fish sauce (optional, for extra umami)
1 Tbsp scallions, chopped
¼ tsp red pepper flakes (optional)
Salt and pepper, to taste
½ tsp sesame seeds, for garnish
Macronutrients
Protein: 48g
Fat: 30g
Carbs: 6g
Chorizo and Cheese Egg Bake
Savory baked eggs packed with spicy chorizo, melty cheese, and bold seasonings. See more →Ingredients
6 large eggs
4 oz ground chorizo (no sugar added)
½ cup shredded cheddar or Monterey Jack cheese
¼ cup heavy cream or full-fat coconut milk
¼ cup red bell pepper, diced
2 Tbsp onion, finely chopped
1 Tbsp butter or ghee (for greasing)
¼ tsp garlic powder
Salt and pepper, to taste
Optional: sliced jalapeños or chopped cilantro for topping
Macronutrients
(makes 4 servings)
Protein: 17g
Fat: 27g
Carbs: 2 g
Buffalo Chicken Wraps
Spicy buffalo chicken wrapped in crisp lettuce with creamy avocado and a tangy ranch drizzle. See more →Ingredients
6 oz chicken breast, thinly sliced
1 Tbsp butter
1½ tsp smoked paprika
½ tsp garlic powder
¼ tsp cayenne pepper (adjust to spice preference)
Salt and pepper, to taste
1½ Tbsp hot sauce (Frank’s or similar, no sugar)
4 large romaine or butter lettuce leaves
¼ avocado, thinly sliced
1 Tbsp celery, finely chopped
1 Tbsp green onion, finely chopped
2 Tbsp full-fat sour cream
1 tsp lemon juice
1 tsp chopped fresh dill
½ clove garlic, finely grated
Salt and pepper, to taste
Macronutrients
Protein: 53g
Fat: 25g
Carbs: 5g
Feijoada-Inspired Pork Bowl
Slow-cooked pork shoulder with smoky spices and greens, served over garlicky cauliflower rice in a hearty bowl with all the soul of Brazilian feijoada. See more →Ingredients
For the Pork:
8 oz pork shoulder or pork belly, cut into bite-sized pieces
1 Tbsp ghee or butter
1 clove garlic, minced
¼ cup onion, diced
½ tsp smoked paprika
¼ tsp cumin
¼ tsp oregano
¼ tsp chili flakes (optional)
¾ cup beef or chicken broth
Salt and pepper, to taste
For the Cauliflower Rice:
1 cup cauliflower rice
1 clove garlic, minced
1 Tbsp butter or ghee
Salt, to taste
For the Greens:
½ cup collard greens or kale, finely chopped
1 tsp olive oil (finishing only)
Salt and pepper, to taste
Optional Toppings:
Lime wedge
Chopped parsley or cilantro
Fried egg (for extra richness)
Macronutrients
(makes 2 servings)
Protein: 30g
Fat: 38g
Carbs: 4g
Mackerel with Garlic Herb Butter
Mackerel fillets pan-seared and finished with a generous dollop of garlic herb butter. See more →Ingredients
2 mackerel fillets (~5–6 oz each), skin on
Salt and pepper, to taste
1 Tbsp butter or tallow (for searing)
2 Tbsp butter, softened
1 clove garlic, finely minced
1 tsp fresh parsley, chopped
½ tsp fresh dill or thyme (optional)
½ tsp lemon zest
Pinch of salt
Lemon wedges
1 tsp olive oil (cold drizzle)
Extra chopped herbs for garnish
Macronutrients
(makes 2 servings)
Protein: 30g
Fat: 40g
Carbs: 1g
Eggplant Parmesan with Pork Rind Crust
Crispy pork rind–coated eggplant slices layered with sugar-free marinara and gooey melted cheese. See more →Ingredients
1 medium eggplant, sliced into ¼-inch rounds
Salt, for sweating
2 eggs, beaten
1¼ cups crushed pork rinds
½ tsp garlic powder
½ tsp Italian seasoning
1½ Tbsp butter or tallow (for frying)
1 cup sugar-free marinara sauce
1 cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
Optional: 1 tsp olive oil (cold drizzle)
Optional garnish: chopped basil or parsley
Macronutrients
(makes 4 servings)
Protein: 20g
Fat: 17g
Carbs: 4g
Tonkotsu Pork Ramen (Without Noodles)
A rich, slow-simmered pork bone broth served with tender pork belly, soft-boiled eggs, and veggies. See more →Ingredients
For the Broth (Tonkotsu-style):
2 lbs pork neck bones or pork femur bones
1 onion, halved
4 garlic cloves, smashed
1-inch knob ginger, sliced
1 Tbsp apple cider vinegar (to extract minerals)
10 cups water
Salt, to taste
For the Toppings:
6 oz pork belly, sliced
2 eggs (soft-boiled)
½ cup bok choy, halved
¼ cup shiitake mushrooms, sliced
1 green onion, chopped
1 tsp toasted sesame oil (for finishing)
1 tsp coconut aminos or tamari (optional, for salt & depth)
Optional: chili oil or crushed red pepper
Macronutrients
(makes 4 servings)
Protein: 30g
Fat: 26g
Carbs: 2g
Spicy Tuna Lettuce Wraps
Creamy, spicy tuna salad wrapped in crisp butter lettuce leaves—cool, crunchy, and packed with bold flavor. See more →Ingredients
1 can (5 oz) wild-caught tuna, drained
2 Tbsp mayonnaise
1 tsp sriracha (or to taste, no sugar added)
½ tsp lemon juice
½ tsp sesame oil (optional, for flavor)
1 green onion, finely chopped
1 small celery stalk, finely chopped
Salt and pepper, to taste
6 large butter lettuce leaves (or romaine)
½ avocado, sliced
Optional garnish: sesame seeds, extra green onion, cilantro
Optional: 1 tsp olive oil (cold drizzle)
Macronutrients
Protein: 31g
Fat: 42g
Carbs: 5g
Steak and Egg Breakfast Bowl
Seared steak, buttery eggs, and crisp sautéed veggies all layered into one bold and hearty breakfast bowl. See more →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
Mouse study implicates soybean oil in obesity risk
P2-HNF4α Alters Linoleic Acid Metabolism and Mitigates Soybean Oil-Induced Obesity: Role for Oxylipins
Mark Hyman Podcast with Dr. Martin Picard
Restoring the Body’s Energy to Heal from Within
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the bumbling biochemist explains
Denver Omelette Skillet
Fluffy eggs cooked with ham, bell peppers, onions, and cheese, served skillet-style.
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The missing ingredient in medical training: evidence-based nutrition
Dietary education leaves doctors unprepared to treat chronic disease.
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