The Archive

Ingredients

For the Soup:
2 Tbsp butter or tallow
1 small onion, diced
3 cloves garlic, minced
2 medium carrots, sliced thin
2 celery stalks, sliced
6 cups chicken broth (unsalted)
2 cups cooked chicken, shredded (breast or thigh)
2 tsp fresh thyme (or 1 tsp dried)
1 tsp dried oregano
1 bay leaf
Salt and black pepper, to taste

For the Zoodles:
3 medium zucchini, spiralized into noodles
1 Tbsp olive oil or butter (optional, for sautéing zoodles separately)

Optional Garnish:
Fresh parsley, chopped
Lemon wedges

Macronutrients
(per serving, makes 6)

Protein: 25g
Fat: 10g
Carbs: 7g

Ingredients

For the Beef:
1 ½ lb ground beef (80/20 for higher fat)
2 Tbsp butter or beef tallow (for cooking)
2 cloves garlic, minced
2 tsp chili powder
1 tsp cumin
1 tsp smoked paprika
½ tsp oregano
½ tsp onion powder
½ tsp cayenne (optional)
Salt and black pepper, to taste

For the Salad Base:
6 cups chopped romaine or iceberg lettuce
1 cup cherry tomatoes, halved
1 cup shredded cheddar or Mexican blend cheese
1 avocado, diced
½ cup sour cream
½ cup salsa (no sugar added)
¼ cup pickled jalapeños or fresh slices (optional)

Optional Toppings:
Fresh cilantro, chopped
Crushed pork rinds (as a crunchy tortilla chip substitute)
Extra lime wedges

Macronutrients
(per serving, serves 4)

Protein: 42g
Fat: 45g
Carbs: 11g

Ingredients

For the Chowder:
2 Tbsp butter or tallow
1 lb shrimp, peeled and deveined (tails removed)
4 slices bacon, chopped
1 small onion, diced
2 cloves garlic, minced
1 red bell pepper, diced
1 small celery stalk, diced
2 cups corn kernels (fresh, frozen, or grilled for smoky flavor)
3 cups chicken or seafood broth (unsalted)
1 cup heavy cream
½ cup cream cheese, softened
1 tsp smoked paprika
½ tsp cayenne pepper (optional, for heat)
Salt and black pepper, to taste

Optional Garnish:
Chopped chives or green onions
Extra bacon crumbles
Fresh parsley
Shredded cheese

Macronutrients
(per serving, makes 6)

Protein: 28g
Fat: 27g
Carbs: 15g

Ingredients

For the Stew:
2 lbs turkey breast or thighs, cut into bite-sized chunks
2 Tbsp butter or tallow
1 medium onion, diced
3 cloves garlic, minced
3 cups mushrooms, sliced (cremini, button, or mixed)
2 celery stalks, diced
2 cups chicken or turkey broth (unsalted)
½ cup heavy cream
¼ cup dry white wine (optional, can sub with extra broth)
2 tsp fresh thyme (or 1 tsp dried)
1 tsp smoked paprika
Salt and black pepper, to taste

Optional Garnish:
Fresh parsley, chopped
Grated Parmesan

Macronutrients
(per serving, makes 6)

Protein: 35g
Fat: 15g
Carbs: 5g

Ingredients

For the Chicken:
4 bone-in, skin-on chicken thighs
2 Tbsp butter or tallow (for searing)
2 cloves garlic, smashed
1 sprig fresh rosemary or thyme (optional)
Salt and black pepper, to taste

For the Ratatouille:
2 Tbsp olive oil
1 small eggplant, diced
1 medium zucchini, diced
1 red bell pepper, diced
1 yellow bell pepper, diced
1 small onion, chopped
3 cloves garlic, minced
2 cups crushed tomatoes (or tomato puree)
1 tsp fresh thyme (or ½ tsp dried)
1 tsp oregano
½ tsp smoked paprika
Salt and black pepper, to taste

Optional Garnish:
Fresh basil or parsley, chopped
Extra drizzle of olive oil

Macronutrients
(per serving, makes 4)

Protein: 38g
Fat: 30g
Carbs: 12g

Ingredients

For the Steak:
2 lbs ribeye, sirloin, or NY strip steak
2 Tbsp butter or tallow (for searing)
2 cloves garlic, smashed
2 sprigs fresh rosemary or thyme (optional)
Salt and black pepper, to taste

For the Zucchini Fries:
2 medium zucchini, cut into fry-sized sticks
1 cup crushed pork rinds
½ cup grated Parmesan cheese
1 tsp garlic powder
½ tsp smoked paprika
2 eggs, beaten
Salt and pepper, to taste

Optional Garnish & Dip:
Fresh parsley, chopped
Lemon wedges
Garlic aioli or ranch dip

Macronutrients
(per serving, makes 4)

Protein: 55g
Fat: 38g
Carbs: 5g

Ingredients

For the Chicken:
2 lbs bone-in, skin-on chicken thighs (or drumsticks)
2 Tbsp butter or tallow (for searing)
Salt and black pepper, to taste

For the Sauce:
2 Tbsp butter
1 medium onion, diced
3 cloves garlic, minced
2 Tbsp sweet paprika
1 tsp smoked paprika
½ tsp cayenne (optional, for heat)
1 cup chicken broth (unsalted)
1 cup heavy cream
½ cup sour cream
1 Tbsp tomato paste
1 tsp dried thyme (or 2 tsp fresh)
Salt and pepper, to taste

Optional Garnish:
Fresh parsley, chopped
Extra dollop of sour cream

Macronutrients
(per serving, serves 4)

Protein: 30g
Fat: 67g
Carbs: 9g

Ingredients

For the Salmon:
4 salmon fillets (6 oz each, skin-on preferred)
2 Tbsp butter or beef tallow (for searing)
Salt and black pepper, to taste

For the Creamed Leeks:
2 large leeks, cleaned and thinly sliced (white and light green parts only)
2 Tbsp butter or beef tallow
2 cloves garlic, minced
½ cup heavy cream
¼ cup chicken broth (unsalted)
2 oz cream cheese
¼ cup grated Parmesan cheese
1 tsp fresh thyme (or ½ tsp dried)
Pinch of nutmeg (optional)
Salt and black pepper, to taste

Optional Garnish:
Fresh chives, chopped
Extra Parmesan

Macronutrients
(per serving, serves 4)

Protein: 41g
Fat: 48g
Carbs: 12g

Ingredients

For the Curry:
3 cups cooked chicken
2 Tbsp butter, tallow, or coconut oil
1 small onion, diced
3 cloves garlic, minced
1 Tbsp fresh ginger, grated
2 Tbsp red curry paste (or yellow/green if preferred)
2 cups pumpkin, peeled and cubed
1 red bell pepper, sliced
1 can (13.5 oz) full-fat coconut milk
1 cup chicken or vegetable broth (unsalted)
1 tsp ground turmeric
1 tsp ground cumin
½ tsp cinnamon
Salt and black pepper, to taste

Optional Add-ins:
2 cups spinach or kale
1 fresh chili, sliced (for extra spice)

Garnish:
Fresh cilantro, chopped
Lime wedges
Toasted pumpkin seeds

Macronutrients
(per serving, serves 4)

Protein: 27g
Fat: 29g
Carbs: 17g

Ingredients

For the Pork Katsu:
4 boneless pork chops (about 6 oz each, ½-inch thick)
2 cups crushed pork rinds (very fine, panko-like texture)
2 large eggs, beaten
½ cup almond flour
3 Tbsp butter or beef tallow (for frying, more as needed)
Salt and black pepper, to taste

For the Soy Sauce Marinated Cucumbers:
2 small cucumbers, thinly sliced
2 Tbsp soy sauce or coconut aminos (unsweetened)
1 Tbsp rice vinegar or apple cider vinegar
½ tsp sesame oil
1 scallion, thinly sliced
½ tsp red pepper flakes (optional)

Optional Garnish:
Lemon wedges
Toasted sesame seeds
Fresh cilantro

Macronutrients
(per serving, makes 4)

Protein: 54g
Fat: 36g
Carbs: 6g