The Archive

Ingredients

6 oz chicken thigh, boneless & skinless
1 Tbsp butter
1 cup chicken bone broth
½ cup tomatoes, finely diced
1 small jalapeño, finely chopped (remove seeds for less heat)
¼ cup white onion, chopped
¼ cup carrots, chopped
¼ cup turnips, peeled and diced
¼ cup zucchini, diced
1 clove garlic, minced
½ tsp cumin
½ tsp dried oregano
¼ tsp smoked paprika
1 Tbsp lime juice
1 Tbsp fresh cilantro, chopped (optional)
Salt and pepper, to taste

Macronutrients

Protein: 41g
Fat: 23g
Carbs: 9g

Ingredients

1 Tbsp butter or tallow (for sautéing)
1 lb Italian sausage (pork or chicken, sugar-free)
2 cloves garlic, minced
½ cup chopped onion
¾ cup no-sugar-added marinara sauce
½ tsp dried basil
½ tsp dried oregano
¼ tsp red pepper flakes (optional)
Salt and pepper, to taste
3 cups zucchini noodles (zoodles), lightly salted and drained
1 cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
Optional: 1 tsp olive oil (cold drizzle for finishing)
Optional garnish: fresh basil or parsley

Macronutrients
(per serving, makes 4 servings)

Protein: 32g
Fat: 30g
Carbs: 6g

Ingredients

½ lb ground chicken
½ lb ground pork
1 egg
¼ cup grated Parmesan cheese
½ tsp garlic powder
½ tsp onion powder
½ tsp smoked paprika
¼ tsp salt
¼ tsp black pepper
¾ cup crushed pork rinds
¼ cup grated Parmesan cheese
½ tsp Italian seasoning
2 Tbsp butter or tallow (for pan-frying)
Sugar-free ketchup or mustard
1 tsp olive oil (cold drizzle, optional)
Chopped parsley for garnish

Macronutrients
(per 4–5 nuggets, makes 4 servings)

Protein: 28g
Fat: 29g
Carbs: 2g

Ingredients

½ lb large shrimp, peeled and deveined
Salt and pepper, to taste
½ tsp garlic powder
½ tsp smoked paprika
1 Tbsp butter or tallow (for cooking)
4 cups chopped romaine lettuce
¼ cup shaved or shredded Parmesan cheese
Optional garnish: 4–6 small Parmesan crisps (see below)
¼ cup mayonnaise
1 Tbsp olive oil (cold use only)
1½ tsp Dijon mustard
1 tsp anchovy paste (or 1 anchovy filet, minced)
1 tsp lemon juice
1 clove garlic, minced
2 Tbsp grated Parmesan
Salt and pepper, to taste

Macronutrients
(makes 2 servings)

Protein: 25g
Fat: 17g
Carbs: 2g

Ingredients

1 lb pork belly, skin removed, cut into 1-inch cubes
1 tsp smoked paprika
½ tsp garlic powder
½ tsp salt
¼ tsp black pepper
½ tsp ground cumin
1 Tbsp butter or ghee (for searing or baking finish)
¼ cup avocado mayo
1 tsp lime juice
½ tsp lime zest
½ tsp garlic powder
¼–½ tsp chili powder (adjust heat to taste)
Salt, to taste

Macronutrients
(per serving, makes 4)

Protein: 21g
Fat: 41g
Carbs: 1g

Ingredients

1½ Tbsp butter or tallow (for cooking)
1 lb cooked chicken breast or thigh, shredded or cubed
½ cup chopped celery
½ cup chopped mushrooms
¼ cup chopped onion
½ cup riced cauliflower (fresh or thawed frozen)
½ cup chicken broth (no sugar added)
¼ cup heavy cream
2 oz cream cheese
½ tsp garlic powder
½ tsp dried thyme
¼ tsp dried sage
Salt and pepper, to taste
½ cup shredded mozzarella
¼ cup shredded sharp cheddar
Optional garnish: chopped parsley
Optional: 1 tsp olive oil (cold drizzle)

Macronutrients
(per serving, yields 4 servings)

Protein: 32g
Fat: 34g
Carbs: 5g

Ingredients

2 tilapia fillets (~5–6 oz each)
Salt and pepper, to taste
½ tsp garlic powder
1½ Tbsp butter or tallow (for searing)
2 Tbsp butter
1½ Tbsp capers, drained
1 tsp lemon juice
½ tsp lemon zest
Optional: 1 tsp olive oil (cold drizzle)
Optional garnish: chopped parsley or lemon wedges

Macronutrients
(per fillet, makes 2)

Protein: 32g
Fat: 28g
Carbs: 2g

Ingredients

2 boneless, skin-on chicken thighs (about 6 oz each)
1 tsp smoked paprika
½ tsp garlic powder
Salt and pepper, to taste
1 Tbsp ghee or butter (for searing)
½ avocado, sliced
2 oz halloumi cheese, sliced into ¼-inch slabs
2 cups mixed greens or arugula
¼ cup cucumber, thinly sliced
1 Tbsp red onion, thinly sliced
1 Tbsp olive oil
1 tsp lemon juice
Salt and pepper, to taste

Macronutrients
(Makes 2 servings)

Protein: 30g
Fat: 22g
Carbs: 3g

Ingredients

1½ Tbsp butter or tallow (for cooking)
1 small head cauliflower, cut into florets (about 3 cups)
1 can (5–6 oz) wild-caught tuna, drained
½ cup sour cream
½ cup heavy cream
1 cup shredded sharp cheddar cheese (divided)
¼ cup grated Parmesan cheese
1 tsp Dijon mustard
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
Optional: 1 tsp olive oil (cold drizzle)
Optional garnish: chopped chives or parsley

Macronutrients
(per serving, makes 4)

Protein: 30g
Fat: 35g
Carbs: 6g

Ingredients

For the Buffalo Chicken:
1 Tbsp butter or tallow (for sautéing)
1 cup cooked, shredded chicken (rotisserie or leftover)
2 Tbsp buffalo hot sauce (like Frank’s RedHot, no sugar added)
1 Tbsp cream cheese
Salt and pepper, to taste

For Assembly:
2 ripe avocados, halved and pitted
2 Tbsp ranch dressing (sugar-free, or homemade)
Optional: 1 tsp olive oil (cold drizzle)
Optional garnish: chopped chives, parsley, or crumbled blue cheese

Macronutrients
(per avocado half, makes 4)

Protein: 17g
Fat: 25g
Carbs: 4g