The Archive

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

Ingredients

For the Casserole:
1 ½ lb cooked chicken breast or thighs, shredded or cubed
1 lb fresh green beans, trimmed and blanched (3–4 minutes in boiling water, then drained)
2 Tbsp butter or beef tallow
½ small onion, diced
3 cloves garlic, minced
1 cup mushrooms, sliced
1 cup heavy cream
½ cup chicken broth (unsalted)
1 tsp Dijon mustard
1 tsp smoked paprika
1 cup shredded mozzarella cheese
½ cup grated Parmesan cheese
Salt and black pepper, to taste

For Topping:
4 slices bacon, cooked crisp and crumbled
¼ cup crushed pork rinds (optional, for crunch)

Optional Garnish:
Fresh parsley, chopped

Macronutrients
(per serving, serves 6)

Protein: 47g
Fat: 27g
Carbs: 5g

Ingredients

For the Stew:
2 lb beef chuck roast, cut into 1 ½-inch cubes
4 oz thick-cut bacon, diced
3 Tbsp butter or beef tallow (for searing)
2 cups mushrooms, quartered
1 medium onion, diced
2 cloves garlic, minced
1 cup dry red wine (full-bodied, keto-friendly)
1 ½ cups beef broth (unsalted)
2 Tbsp tomato paste
1 tsp fresh thyme (or ½ tsp dried)
2 bay leaves
Salt and black pepper, to taste

For Thickening (optional):
2 oz cream cheese (adds creaminess while keeping carbs low)

Optional Garnish:
Fresh parsley, chopped

Macronutrients
(per serving, serves 6)

Protein: 33g
Fat: 39g
Carbs: 5g

Ingredients

1 medium spaghetti squash (about 2 lbs)
10 oz shrimp, peeled and deveined
2 Tbsp butter or ghee
2 cloves garlic, minced
2 cups fresh spinach
1 Tbsp fresh parsley, chopped
1 Tbsp lemon juice
1 tsp red pepper flakes (optional)
Salt and pepper, to taste

Macronutrients
(per serving, makes 2)

Protein: 35g
Fat: 15g
Carbs: 18g

Ingredients

For the Soup:
2 Tbsp butter, beef tallow, or olive oil
1 ½ lb ground beef (80/20 for more fat)
½ small onion, diced
3 cloves garlic, minced
1 small head green cabbage, chopped
1 zucchini, diced (optional, for texture)
1 can (14 oz) diced tomatoes (no sugar added)
6 cups beef broth (unsalted)
1 Tbsp tomato paste
1 tsp smoked paprika
1 tsp dried oregano
½ tsp red pepper flakes (optional, for heat)
Salt and black pepper, to taste

Optional Garnish:
Fresh parsley or dill, chopped
Grated Parmesan cheese

Macronutrients
(per serving, serves 4)

Protein: 34g
Fat: 37g
Carbs: 14g

Ingredients

For the Chicken:
4 chicken breasts or thighs (boneless, skinless)
2 Tbsp butter or tallow (for searing)
Salt and black pepper, to taste
½ tsp paprika

For the Sauce & Asparagus:
1 Tbsp butter
3 cloves garlic, minced
1 bunch asparagus, trimmed and cut into 2-inch pieces
½ cup chicken broth (unsalted)
¼ cup heavy cream (optional for richness)
3 Tbsp lemon juice (freshly squeezed)
1 tsp lemon zest
1 tsp Dijon mustard (optional, for depth)
2 Tbsp fresh parsley, chopped
Salt and black pepper, to taste

Optional Garnish:
Extra lemon wedges
Fresh dill or thyme

Macronutrients
(per serving, serves 4)

Protein: 41g
Fat: 25g
Carbs: 7g

Ingredients

1½ Tbsp butter or tallow (for basting and greasing)
2 (6 oz) wild-caught salmon fillets, skin removed
Salt and pepper, to taste
½ tsp garlic powder
½ tsp smoked paprika
4 slices sugar-free bacon (thin-cut works best for wrapping)
1 tsp lemon juice
½ tsp dried thyme or rosemary
1 clove garlic, minced
Optional: 1 tsp olive oil (cold drizzle for finishing)
Optional garnish: chopped parsley or lemon zest

Macronutrients
(makes 2 per servings)

Protein: 38g
Fat: 30g
Carbs: 1g

Ingredients

For the Salmon & Zucchini:
4 salmon fillets (6 oz each)
2 medium zucchini, sliced into half-moons
2 Tbsp butter or tallow, melted
1 Tbsp olive oil (for zucchini)
½ tsp garlic powder
½ tsp smoked paprika
Salt and black pepper, to taste

For the Dill Cream Sauce:
½ cup sour cream (or Greek yogurt)
¼ cup mayonnaise
1 Tbsp lemon juice
2 tsp Dijon mustard
2 Tbsp fresh dill, chopped (or 1 tsp dried dill)
1 small garlic clove, minced
Salt and black pepper, to taste

Optional Garnish:
Lemon wedges
Extra fresh dill

Macronutrients
(per serving, makes 4)

Protein: 36g
Fat: 42g
Carbs: 3g