The Archive

Ingredients

For the Curry Beef:
6 oz beef sirloin or chuck, thinly sliced
1 Tbsp ghee or butter
¼ cup onion, thinly sliced
¼ cup zucchini or daikon radish, diced (instead of potato)
¼ cup carrot, finely chopped (optional, minimal carb impact)
1 clove garlic, minced
1 tsp fresh ginger, grated
1 tsp curry powder (Japanese style or mild madras)
½ tsp turmeric
1 cup beef broth (no sugar added)
1 tsp coconut aminos
Salt and pepper, to taste

For the Cauliflower Rice:
1 cup cauliflower rice
1 Tbsp butter
Salt, to taste

Optional Garnish:
Sliced scallions or pickled ginger

Macronutrients

Protein: 42g
Fat: 40g
Carbs: 10g

Ingredients

For the Chicken:
6 oz chicken breast, butterflied
1 Tbsp butter (for cooking)
½ tsp dried oregano
½ tsp garlic powder
¼ tsp black pepper
Salt, to taste

For the Greek Salad:
½ cup cucumber, diced
¼ cup cherry tomatoes, halved
¼ cup red bell pepper, chopped
2 Tbsp red onion, thinly sliced
¼ cup Kalamata olives, halved
¼ cup feta cheese, crumbled

For the Lemon-Herb Dressing:
2 Tbsp olive oil (for finishing)
1 Tbsp lemon juice
½ tsp dried oregano
¼ tsp dried thyme
¼ tsp garlic powder
Salt and black pepper, to taste

Macronutrients

Protein: 44g
Fat: 50g
Carbs: 8g

Ingredients

For the Cod & Sauce:
4 cod fillets (6 oz each, skinless)
2 Tbsp butter or beef tallow (for searing)
3 cloves garlic, minced
½ cup chicken broth (unsalted)
1 cup heavy cream
½ cup grated Parmesan cheese
½ tsp smoked paprika
½ tsp red pepper flakes (optional)
Salt and black pepper, to taste

For the Spinach:
3 cups fresh spinach
1 Tbsp butter

Optional Garnish:
Fresh parsley, chopped
Lemon wedges

Macronutrients
(per serving, serves 4)

Protein: 37g
Fat: 23g
Carbs: 4g

Ingredients

For the Hash:
1 lb fresh chorizo (casings removed if in links)
2 Tbsp butter or tallow
1 small onion, diced
1 red bell pepper, diced
1 green bell pepper, diced
3 cloves garlic, minced
1 medium head cauliflower, riced (about 4 cups)
1 tsp smoked paprika
½ tsp cumin
Salt and black pepper, to taste

Optional Garnish & Add-ons:
Fresh cilantro, chopped
Avocado slices
Fried or poached eggs on top
Hot sauce or salsa

Macronutrients
(per serving, serves 4)

Protein: 25g
Fat: 28g
Carbs: 8g

Ingredients

For the Salmon:
4 salmon fillets (6 oz each, skin-on or skinless)
2 Tbsp butter, melted
3 Tbsp everything bagel seasoning (store-bought or homemade mix of sesame seeds, poppy seeds, dried garlic, dried onion, and sea salt)
½ tsp smoked paprika (optional, for depth)
Salt and black pepper, to taste

For the Sauce:
½ cup sour cream or Greek yogurt
1 Tbsp lemon juice
1 tsp Dijon mustard
1 Tbsp fresh dill or chives, chopped
Salt and pepper, to taste

Optional Garnish:
Lemon wedges
Extra fresh dill

Macronutrients
(per serving, serves 4)

Protein: 42g
Fat: 29g
Carbs: 3g

Ingredients

For the Chicken:
2 lbs chicken drumsticks (about 8–10 pieces)
2 Tbsp butter or tallow (melted, for roasting)
Salt and black pepper, to taste

For the Marinade:
¼ cup olive oil
2 Tbsp lemon juice (freshly squeezed)
1 Tbsp lemon zest
3 cloves garlic, minced
2 tsp fresh thyme (or 1 tsp dried)
2 tsp fresh rosemary, chopped (or 1 tsp dried)
2 tsp fresh parsley, chopped
½ tsp paprika
½ tsp chili flakes (optional, for heat)

Optional Garnish:
Fresh parsley or dill, chopped
Extra lemon wedges

Macronutrients
(per serving, serves 4)

Protein: 32g
Fat: 17g
Carbs: 2g

Ingredients

For the Lamb Chops:
8 lamb rib chops (about 1 inch thick)
2 Tbsp butter or tallow
2 cloves garlic, minced
1 tsp fresh rosemary, chopped (or ½ tsp dried)
1 tsp fresh thyme, chopped (or ½ tsp dried)
Salt and black pepper, to taste

For the Dijon Cream Sauce:
2 Tbsp butter
2 shallots, finely minced
2 cloves garlic, minced
½ cup dry white wine (or chicken broth)
1 cup heavy cream
2 Tbsp Dijon mustard
1 tsp whole-grain mustard (optional, for texture)
Salt and black pepper, to taste

Optional Garnish:
Fresh parsley, chopped
Lemon wedges

Macronutrients
(per serving, serves 4)

Protein: 43g
Fat: 49g
Carbs: 5g

Ingredients

For the Beef:
1 ½ lbs flank steak or sirloin, sliced thin against the grain
2 Tbsp butter or tallow
2 cloves garlic, minced
1 tsp smoked paprika
1 tsp soy sauce or coconut aminos
Salt and black pepper, to taste

For the Krispy Kale Salad:
8 cups kale, stems removed, torn into bite-sized pieces
2 Tbsp olive oil (or avocado oil)
½ tsp sea salt
½ cup shaved Parmesan cheese
¼ cup sliced almonds (or walnuts)

For the Dressing:
3 Tbsp olive oil
1 Tbsp lemon juice
1 tsp Dijon mustard
1 clove garlic, minced
Salt and pepper, to taste

Optional Garnish:
Extra Parmesan
Fresh cracked black pepper

Macronutrients
(per serving, serves 4)

Protein: 45g
Fat: 34g
Carbs: 7g

Ingredients

For the Skillet:
8 large eggs
½ cup heavy cream (or half-and-half)
1 ½ cups diced ham (cooked, unsweetened)
1 green bell pepper, diced
1 red bell pepper, diced
1 medium onion, diced
2 Tbsp butter or tallow (for cooking)
1 cup shredded cheddar cheese (or Swiss)
½ tsp smoked paprika
Salt and black pepper, to taste

Optional Garnish:
Fresh parsley or chives, chopped
Extra shredded cheese

Macronutrients
(per serving, serves 4)

Protein: 35g
Fat: 41g
Carbs: 9g

Ingredients

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

For the Cream Sauce:
2 Tbsp sun-dried tomatoes in oil, chopped
3 cloves garlic, minced
1 cup heavy cream
½ cup chicken or vegetable broth (unsalted)
¼ cup grated Parmesan cheese
2 cups fresh spinach
1 tsp Italian seasoning (or ½ tsp each oregano + basil)
½ tsp red pepper flakes (optional)
Salt and black pepper, to taste

Optional Garnish:
Fresh parsley or basil, chopped
Extra Parmesan
Lemon wedges

Macronutrients
(per serving, serves 4)

Protein: 38g
Fat: 40g
Carbs: 5g