Baked Trout Almondine
Delicate trout fillets baked to flaky perfection and topped with golden butter-toasted almonds, lemon, and herbs—an elegant low-carb twist on a French classic. See more →
Shrimp Tacos with Avocado & Lime Slaw
Spiced seared shrimp served in crisp lettuce wraps, topped with a refreshing avocado-lime slaw featuring crisp cucumber and cabbage. See more →
Ginger Ground Turkey and Cauliflower Rice
Ginger-spiced ground turkey sautéed with jalapeños and herbs, served over buttery cauliflower rice. See more →
20-minute AMRAP
Complete as many reps as possible in 20 minutes of:
25-feet of weighted lunges
15 deficit push-ups
30-second L-sit hold
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Gyro Plate with Lamb & Tzatziki
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Cauliflower Mac and Cheese
Cauliflower florets smothered in a creamy, cheddar cheese sauce with a hint of spice makes a great side dish. See more →
Pork Rind Chicken Milanese
Pork rind–crusted chicken breasts pan-fried in butter and finished with olive oil, for a rich, golden Milanese. See more →
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Red Wine and Bone Broth Braised Short Ribs
Beef short ribs slow-braised in red wine, bone broth, and aromatics for a rich meal. See more →
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Duck with Herb Butter
Pan-seared duck breast topped with a melting disc of aromatic herb butter. See more →
Creamy Avocado Salmon Salad
Salmon paired with creamy avocado, crisp cucumbers, and fresh herbs in a rich lemon-herb dressing. See more →
Garlic Herb Chicken Thighs with Creamed Spinach
Pan-seared chicken thighs infused with garlic and herbs, served over a bed of rich, buttery creamed spinach. See more →
For time:
75 double-unders
15 overhead squats
60 double-unders
12 overhead squats
45 double-unders
9 overhead squats
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Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →21-15-9 reps for time:
Sumo deadlift high pulls
Chest-to-bar pull-ups
Men use 115 lb.
Women use 75 lb.
20-minute AMRAP
Complete as many reps as possible in 20 minutes of:
25-feet of weighted lunges
15 deficit push-ups
30-second L-sit hold
Perform the push-ups and L-sits with your hands on the dumbbells.
Men use 50-lb DBs.
Women use 35-lb DBs.
For load:
Shoulder press 5-5-3-3-3-1-1-1-1 reps
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds for reps:
Max rep back squat at 1.25X bodyweight
Max rep strict pull-ups
Go right from one exercise to the next without rest, then rest for at least 5 minutes between rounds. Score is the sum of all reps.
See more →For time:
Run 1 mile
25 bodyweight power cleans
Run 1 mile
Additionally, practice planks for 15 minutes.
See more →21-18-15-12-9-6-3 reps for time:
Dumbbell push presses
Strict knees-to-elbows
Row calories
Choose dumbbells heavy enough that you can barely finish the 21’s in a single set.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
75 double-unders
15 overhead squats
60 double-unders
12 overhead squats
45 double-unders
9 overhead squats
Men use 165 lb for the OHS.
Women use 110 lb for the OHS.
Baked Trout Almondine
Delicate trout fillets baked to flaky perfection and topped with golden butter-toasted almonds, lemon, and herbs—an elegant low-carb twist on a French classic. See more →Ingredients
2 trout fillets (~6 oz each), skin on or off
Salt and pepper, to taste
1 Tbsp butter or tallow (for greasing the pan)
1 tsp lemon zest
3 Tbsp butter
¼ cup sliced almonds
1 Tbsp lemon juice
1 tsp chopped fresh parsley
Optional: 1 tsp olive oil (cold drizzle)
Optional garnish: extra lemon wedges or parsley
Macronutrients
Protein: 58g
Fat: 68g
Carbs: 4g
Shrimp Tacos with Avocado & Lime Slaw
Spiced seared shrimp served in crisp lettuce wraps, topped with a refreshing avocado-lime slaw featuring crisp cucumber and cabbage. See more →Ingredients
For the Shrimp:
6 oz shrimp, peeled and deveined
1 Tbsp butter
½ tsp smoked paprika
¼ tsp garlic powder
¼ tsp cumin
Salt and pepper, to taste
For the Slaw:
½ cup shredded green cabbage
¼ cup cucumber, julienned
1 Tbsp avocado, mashed
1 tsp lime juice
1 tsp olive oil
½ clove garlic, minced
Salt and pepper, to taste
For the Tacos:
4–5 large romaine or butter lettuce leaves (for wrapping)
1 Tbsp fresh cilantro, chopped
Extra lime wedges, for serving
Macronutrients
Protein: 38g
Fat: 25g
Carbs: 6g
Ginger Ground Turkey and Cauliflower Rice
Ginger-spiced ground turkey sautéed with jalapeños and herbs, served over buttery cauliflower rice. See more →Ingredients
For the Turkey Stir-Fry:
6 oz ground turkey (dark meat preferred)
1 Tbsp butter (for sautéing)
1 tsp fresh ginger, grated
1 clove garlic, minced
1 jalapeño, finely chopped (remove seeds for less heat)
2 Tbsp fresh cilantro, chopped
1 Tbsp coconut aminos (or tamari for non-paleo)
Salt and pepper, to taste
For the Cauliflower Rice:
1 cup riced cauliflower
1 Tbsp butter
¼ tsp garlic powder
Salt, to taste
Garnish:
1 tsp olive oil (for finishing)
Additional chopped cilantro
Macronutrients
Protein: 41g
Fat: 33g
Carbs: 6g
Gyro Plate with Lamb & Tzatziki
Spiced lamb served over a bed of crisp greens, paired with a creamy homemade tzatziki for a classic Mediterranean flavor See more →Ingredients
¾ lb ground lamb
1 tsp dried oregano
½ tsp garlic powder
½ tsp onion powder
½ tsp cumin
¼ tsp smoked paprika
Salt and pepper, to taste
1 Tbsp butter or tallow (for cooking)
½ cup full-fat Greek yogurt
¼ cup finely diced cucumber (peeled and seeded)
1 clove garlic, minced
1 Tbsp lemon juice
1 Tbsp chopped fresh dill (or 1 tsp dried)
Salt and pepper, to taste
Optional: 1 tsp olive oil (cold drizzle)
2 cups chopped romaine or mixed greens
¼ cup chopped cucumber
2 Tbsp chopped red onion
1 Tbsp olive oil (cold use only)
1 tsp lemon juice
Salt and pepper, to taste
Macronutrients (whole batch)
Protein: 70g
Fat: 90g
Carbs: 11g
Cauliflower Mac and Cheese
Cauliflower florets smothered in a creamy, cheddar cheese sauce with a hint of spice makes a great side dish. See more →Ingredients
3 cups cauliflower florets (bite-size)
1 Tbsp butter
½ cup heavy cream
¾ cup shredded sharp cheddar cheese
¼ cup shredded mozzarella
1 oz cream cheese (about 2 Tbsp)
¼ tsp garlic powder
¼ tsp mustard powder (optional, for tang)
Salt and pepper, to taste
Optional: 1 Tbsp grated Parmesan for topping
Optional garnish: chopped chives or parsley
Macronutrients
Protein: 41g
Fat: 77g
Carbs: 21g
Pork Rind Chicken Milanese
Pork rind–crusted chicken breasts pan-fried in butter and finished with olive oil, for a rich, golden Milanese. See more →Ingredients
2 (6 oz) boneless, skinless chicken breasts
1 cup crushed pork rinds (plain, finely ground)
¼ cup grated Parmesan cheese
1 tsp coarse sea salt
½ tsp cracked black pepper
½ tsp garlic powder
½ tsp onion powder
1 large egg
1 Tbsp butter or beef tallow (for cooking)
1 Tbsp extra virgin olive oil (for finishing)
Lemon wedges, for serving
Optional garnish: chopped parsley or arugula
Macronutrients
Protein: 157g
Fat: 69g
Carbs: 10g
Red Wine and Bone Broth Braised Short Ribs
Beef short ribs slow-braised in red wine, bone broth, and aromatics for a rich meal. See more →Ingredients
1½ lbs beef short ribs (bone-in)
Salt and pepper, to taste
1 Tbsp butter or ghee (for searing)
¼ cup red onion, chopped
2 cloves garlic, minced
1 cup dry red wine (no added sugar)
1½ cups beef bone broth (homemade or no additive store-bought)
1 sprig fresh rosemary
2 sprigs fresh thyme
½ tsp smoked paprika
1 Tbsp apple cider vinegar (optional, for balance)
1 Tbsp fresh parsley, chopped
Drizzle of olive oil (finishing only)
Macronutrients
Protein: 145g
Fat: 145g
Carbs: 8g
Duck with Herb Butter
Pan-seared duck breast topped with a melting disc of aromatic herb butter. See more →Ingredients
2 duck breasts (skin on, about 6 oz each)
Salt and pepper, to taste
½ tsp garlic powder
½ tsp dried thyme
2 Tbsp softened butter or ghee
1 tsp fresh rosemary, finely minced
1 tsp fresh thyme, minced
1 tsp fresh parsley, minced
½ clove garlic, finely grated
Zest of ¼ lemon
Pinch of salt
Macronutrients
(makes 2 servings)
Protein: 44g
Fat: 40g
Carbs: 1g
Creamy Avocado Salmon Salad
Salmon paired with creamy avocado, crisp cucumbers, and fresh herbs in a rich lemon-herb dressing. See more →Ingredients
For the Salad:
6 oz cooked wild salmon (grilled or pan-seared in butter)
½ ripe avocado, diced
¼ cup cucumber, diced
1 Tbsp red onion, finely chopped
1 Tbsp fresh dill, chopped
1 Tbsp fresh parsley, chopped
Salt and pepper, to taste
For the Dressing:
2 Tbsp full-fat sour cream or coconut yogurt
1 tsp lemon juice
1 tsp olive oil
½ clove garlic, minced
Salt, to taste
Optional Garnish:
Extra dill or microgreens
Cracked black pepper
Macronutrients
Protein: 38g
Fat: 34g
Carbs: 5g
Garlic Herb Chicken Thighs with Creamed Spinach
Pan-seared chicken thighs infused with garlic and herbs, served over a bed of rich, buttery creamed spinach. See more →Ingredients
1½ Tbsp butter or tallow (for searing)
4 bone-in, skin-on chicken thighs (about 1.75–2 lbs)
Salt and pepper, to taste
1 tsp garlic powder
½ tsp dried thyme
½ tsp dried rosemary
½ tsp smoked paprika
Optional: 1 tsp olive oil (cold drizzle for finishing)
1 Tbsp butter
2 cloves garlic, minced
5 oz fresh spinach (about 5 loosely packed cups)
¼ cup heavy cream
2 Tbsp cream cheese
2 Tbsp grated Parmesan cheese
Salt and pepper, to taste
Pinch of nutmeg (optional)
Macronutrients (per thigh, makes 4)
Protein: 34g
Fat: 35g
Carbs: 4g
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Spice-crusted chicken breasts seared in butter and paired with creamy roasted garlic cauliflower mash.
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