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Ingredients

For the Chicken:
2 lbs chicken thighs or drumsticks (bone-in, skin-on for best flavor)
2 cups pork rinds, finely crushed (to breadcrumb consistency)
½ cup grated Parmesan cheese
1 tsp garlic powder
1 tsp smoked paprika
½ tsp onion powder
½ tsp cayenne pepper (optional, for heat)
Salt and black pepper, to taste

For the Coating:
2 large eggs
2 Tbsp heavy cream

For Frying:
½ cup tallow, lard, or avocado oil (enough for shallow frying in a cast iron skillet)

Optional Garnish
Fresh parsley, chopped
Lemon wedges

Macronutrients
(per serving, serves 6)

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

Ingredients

For the Casserole:
1 lb sirloin or ribeye steak, cut into bite-sized cubes
2 Tbsp butter (for searing)
2 cups cremini or button mushrooms, quartered
½ cup red onion, sliced
2 cloves garlic, minced
½ cup heavy cream
½ cup beef broth (unsalted)
1 cup shredded Gruyère or mozzarella cheese
¼ cup grated Parmesan cheese
1 tsp fresh thyme (or ½ tsp dried)
½ tsp smoked paprika
Salt and black pepper, to taste

Optional Garnish:
Fresh parsley, chopped
Extra Parmesan

Macronutrients
(per serving, makes 4)

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

Ingredients

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

For the Tomato Sauce:
2 Tbsp olive oil
1 small onion, finely chopped
3 cloves garlic, minced
1 can (14 oz) crushed tomatoes
½ cup chicken broth (unsalted)
2 Tbsp tomato paste
1 tsp dried oregano
1 tsp dried basil (or 2 Tbsp fresh, chopped)
½ tsp red pepper flakes (optional)
Salt and black pepper, to taste

Optional Garnish:
Fresh basil or parsley, chopped
Grated Parmesan cheese
Drizzle of olive oil

Macronutrients
(per serving, serves 4)

Protein: 23g
Fat: 35g
Carbs: 7g

Ingredients

For the Beef:
1 ½ lb beef tenderloin or ribeye, cut into 1-inch cubes
2 Tbsp butter or beef tallow (for searing)
Salt and black pepper, to taste

For the Marinade:
2 Tbsp soy sauce or coconut aminos (unsweetened)
1 Tbsp fish sauce
1 Tbsp rice vinegar or apple cider vinegar
1 Tbsp avocado oil or olive oil
1 tsp sesame oil
3 cloves garlic, minced
1 tsp freshly ground black pepper

For the Stir-Fry:
½ red onion, thick slices
2 scallions, cut into 2-inch pieces
1 Tbsp butter or beef tallow (for finishing)

Optional Garnish:
Fresh cilantro
Lime wedges

Macronutrients
(per serving, makes 4)

Protein: 42g
Fat: 30g
Carbs: 3g

Ingredients

For the Chicken Marinade:
4 bone-in, skin-on chicken thighs (about 6 oz each)
1 Tbsp olive oil
1 Tbsp lime juice
1 tsp smoked paprika
1 tsp ground cumin
1 tsp garlic powder
½ tsp dried oregano
¼ tsp black pepper
¼ tsp cayenne (optional, for heat)
1 tsp salt

For the Avocado-Lime Sauce:
½ ripe avocado
2 Tbsp avocado mayo or full-fat sour cream
1 Tbsp lime juice
1 clove garlic
1 Tbsp fresh cilantro
Salt and pepper, to taste
1–2 tsp water, to thin as needed

Macronutrients
(per thigh, makes 4)

Protein: 32g
Fat: 28g
Carbs: 3g

Ingredients

For the Snapper:
4 snapper fillets (about 6 oz each, skin-on if possible)
2 Tbsp butter or tallow (for searing)
Salt and black pepper, to taste
½ tsp smoked paprika

For the Chili Lime Butter:
4 Tbsp butter, softened
1 clove garlic, minced
1 red chili (or ½ tsp chili flakes), finely chopped
2 Tbsp lime juice (freshly squeezed)
1 tsp lime zest
1 Tbsp fresh cilantro, chopped
Salt, to taste

Optional Garnish:
Extra lime wedges
Fresh cilantro sprigs

Macronutrients
(per serving, makes 4)

Protein: 34g
Fat: 20g
Carbs: 2g

Ingredients

1½ cups cooked chicken breast or thigh, shredded or diced
1 Tbsp butter (for cooking)
½ small onion, finely chopped
2 cloves garlic, minced
2 cups broccoli florets, chopped small
2 cups chicken bone broth
1 cup heavy cream
1½ cups sharp cheddar cheese, shredded
½ cup Parmesan cheese, grated
½ tsp sea salt
½ tsp cracked black pepper
⅛ tsp cayenne or smoked paprika (optional)
1 Tbsp extra virgin olive oil (for finishing)

Macronutrients
(per serving, makes 4)

Protein: 37g
Fat: 47g
Carbs: 7g

Ingredients

For the Casserole:
1 lb Italian sausage (mild or spicy), casings removed
4 cups butternut squash, peeled and cut into 1-inch cubes
2 Tbsp butter or tallow (for roasting)
1 medium onion, diced
3 cloves garlic, minced
1 cup heavy cream
½ cup chicken broth (unsalted)
1 cup shredded Gruyère or mozzarella cheese
½ cup grated Parmesan cheese
1 tsp fresh thyme leaves (or ½ tsp dried), plus extra for garnish
½ tsp smoked paprika
Salt and black pepper, to taste

Optional Garnish:
Fresh parsley or thyme sprigs
Extra Parmesan

Macronutrients
(per serving, serves 4)

Protein: 33g
Fat: 60g
Carbs: 20g

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