Slim Frenzies

 This one smacks in all the right ways: crispy, creamy, herby, salty, crunchy—all the textures, all the flavor. Its so easy, and so good! If you’re tired of boring salads, this is my go-to when I want something refreshing but bold. Pairs well with grilled chicken, shrimp, steak, or just eaten straight from the bowl. Here’s how I made it: 1.Start by cutting 4–5 Persian cucumbers (or 3 Japanese cucumbers) into half moons, coins, or sticks. Whatever shape you like, just don’t make them too thick -you want them to soak up all the flavor. 2.Add the cucumbers to a bowl or jar. 3.Add 1 cubed avocado, 1 finely diced large shallot (or 1/3 red onion), a large handful of finely chopped cilantro. 4.Add 2 tablespoons of roasted pistachios for some crunch and flavor. 5.Finally, top it all off with 1 oz crumbled feta, the zest and juice of 1 large juicy lime, 1 tbsp olive oil, a generous pinch of salt, and ½ to 1 tbsp chile lime seasoning. 6.Close the lid and give it a good shake, or just toss it...


This makes 4 servings: 480 calories and packed with 40g of protein each. And as always, its so easy and SO good. Here’s how to make it: 1.Place 4 bone-in, skin-on chicken thighs in a bowl. (Skinless works too—I keep the skin on while cooking for max juiciness, then remove before eating.) 2.Drizzle with 1 tsp olive oil, season with a couple generous pinches of salt and fresh cracked pepper. 3.In a food processor, blend 1 big handful of fresh basil, 5 garlic cloves, juice of 1 lemon, 2 tbsp tomato paste, 1 tbsp Dijon mustard, and a couple pinches of salt & pepper. 4.Toss the chicken in this marinade and let sit for 1–6 hours. Or skip to the next step if you're in a hurry. 5.Preheat oven to 425°F. Let chicken come to room temp for 30 mins. Spray a cast iron pan with avocado oil, add chicken & diced red onion. 6.Roast for 35–39 mins (depending on your oven and chicken thickness). 7.Meanwhile, make a quick salad with: 1/2 finely diced red onion, 2–3 Persian cucumbers, 1 green p...

This is one of my favorite sweet and savory salads - it requires barely any prep, you just slow roast strawberries and plate it up with some bursts, top with pistachios, basil, and guaranteed to be a crowd pleaser. Here’s what you need: -1 pint fresh strawberries, halved -1/2 cup granulated allulose, monk fruit sweetener, or regular sugar if you want -2x (4-ounce) balls burrata cheese -1 tbsp olive oil -¼ cup toasted pistachios, chopped -Fresh basil leaves, for garnish -Salt Here is how I made it: 1.Preheat the oven to 300°F. Nothing higher. 2.In a medium mixing bowl, toss the halved strawberries with the granulated allulose and mix well until evenly coated. 3.Spread the strawberries in a single layer in an oven-safe medium-size dish. Bake for 2 hours, mixing with a spatula after 1 hour in. These are going to take time to slow roast and will taste amazing after 4.Thirty minutes before the strawberries are done, remove the burrata from the fridge. Remove it from its liquid, gently pat i...

Makes 4 servings. 360 calories, 29g protein each. This is how to make an easy, ridiculously good pasta bake. My love for feta runs deep, but for this one I went with Boursin cheese and it was insanely creamy and so good. Here is how I made it: 1.Grab an oven safe dish. Toss in 1 large diced zucchini (or 2 medium). 2.Drizzle with 1 to 2 tablespoons of avocado oil, add a couple pinches of salt, 1 tablespoon onion powder, and half a tablespoon of chili flakes or Aleppo pepper. Mix well. 4.Add your Boursin cheese disc right in the center. 5.Cut the top off a garlic bulb, drizzle with oil, wrap it in parchment paper, and add it to the pan. 6.Bake at 400 degrees Fahrenheit for 40 to 45 minutes. 7.Before you pull it out, get your pasta ready. I used Kaizen Ziti protein pasta and boiled it for five and a half minutes in generously salted water, then strained it. 8.Pull your dish from the oven, smash the cheese with a fork, and squeeze the roasted garlic out of the bulb. Add grated parmesan and...

 Are you about the lettuce wrap life? If you are looking for easy meals that taste incredible, this is a great high protein lowcarb burger wrap with a healthier homemade burger sauce. Plus, the onions are an unebelviable thing to keep on hand for different meals throughout the week. Here’s how I made it: 1.Start by caramelizing 2 yellow onions. Thinly slice them up and cook low and slow in 1 tablespoons of butter with a couple pinches of salt, stirring often for 25-30ish minutes until golden, then add a splash of balsamic at the end to bring out the color and sweetness. 2.Mix 1 lb ground beef with a few pinches of salt, cracked pepper, 2 teaspoons onion powder, and 2 teaspoons sweet paprika, then shape into 5–6 patties. 3.Cook the patties in a hot pan until golden and crusted, then top with sharp cheddar and let it melt. 4.While those cook, slice your tomato, grab some pickles, and prep whatever toppings you love. 5.For the sauce, mix 2 tablespoons mayo (or thick Greek yogurt if yo...

This is the secret to the juiciest, most flavorful chicken at home. I prep a big batch to use throughout the week for easy meals like these tacos that are so easy and SO good. For the chicken: 1.5 lbs boneless skinless chicken thighs 1 tbsp olive oil 1 large lime 2 tsp smoked paprika 1/2 tsp cayenne 2 tsp chipotle powder 1/2 tsp cumin 2 tsp garlic powder Salt & Pep For the salsa: 2 cups roasted corn (canned works too) 1 diced avocado Large handful chopped cilantro Juice of 1 large lime 1/4 cup finely diced red onion Salt to taste To serve: Low-carb tortillas Shredded cheese Jalapeños, Avocado, Hot Sauce, Lime Here is how I made it: 1.Add the chicken to a bowl and drizzle with olive oil, season with spices, and lime juice. Mix well to coat evenly. 2.Let it sit for at least 2hrs, or overnight if you can. Pull it out of the fridge 30 mins before cooking. 3.This is how I get it juicy every time: heat a pan to medium, add 1 tbsp oil, then the chicken. Cook 3 mins on the first side with ...

Cottage cheese is having its moment, again, but along side ground beef and sweet potato. This is my take on its and its so good. This clocks in at 450 calories, 40 grams protein, and 33 net carbs. If you are watching carbs closely, you can do it with spaghetti squash, eggplant, or even zucchini or cauliflower. I’ve started running again, so I’ve dialed up my carb content and this was perfect fuel for me. This is also one of those meals that will keep you full for hours because of the protein, slow digesting carbs, and healthy fats. Great for a high protein meal prep! Here is how I made it (makes 4 servings) 1.Bake 4 sweet potatoes on a wire rack at 375°F for 60 minutes. Time depends on thickness. These hold up great in the fridge all week. 2.While that’s going, cook 1 lb lean ground beef (I used 93/7) in 1 tbsp olive or avocado oil. Season with salt, pepper, garlic powder, oregano, and sweet paprika—or use a taco seasoning packet if you want it simple. 
3.Let the sweet potatoes cool fo...

This makes 2 servings at 195 calories, 31 grams protein a serving. You can make it into 3-4 servings if you prefer, too! This is great for a day you want a sweet treat without the sugar and blood sugar spikes. I used cottage cheese and Greek yogurt as the base, blended it with strawberries and monk fruit sweetener, then layered it in jars with more fresh berries. If you want, you can also add a little melted chocolate on the top and pistachios for crunch if you are really feeling it, but those are completely optional. Here’s how I made it: Ingredients: 3 servings cottage cheese (I used @goodculture 2%) 1 cup 0% Greek yogurt (I used @fage) 6–8 medium strawberries, quartered 2–3 tbsp powdered monk fruit sweetener (or preferred sweetener) Splash of vanilla extract Optional: sugar-free chocolate chips and pistachios for topping 1️⃣ Add cottage cheese and Greek yogurt to a food processor.
 2️⃣ Toss in the quartered strawberries, sweetener, and vanilla.
 3️⃣ Blend until smooth. Taste and adj...

You guys know I love a chopped egg salad, but this one might just take the cake. The star ingredient?? Curry powder 💥 It’s such an easy way to add a ton of flavor and of course, its so easy and SO good. What you need: (makes 4-6 servings) 8 eggs 1/4 cup mayonnaise 6 tbsp plain Greek yogurt 2 tsp curry powder 2 tsp Dijon mustard 1 tbsp finely chopped fresh dill 1 tsp cayenne pepper Salt & freshly ground black pepper This is how I made it: 1.Bring 6 cups of water to a boil in a large pot. 2.Place the eggs in the boiling water and boil for 8-10 mins. Drain and rinse with cold water. 3.Once they’re cool to the touch, peel the eggs and finely chop them. 4.In a medium bowl, combine the eggs, mayo, yogurt, curry powder, mustard, dill, and cayenne and mix well with a fork. Add salt and pepper to taste. Give it a taste, and adjust if needed. 5.Serve right away in cucumber boats, as a sandwich, or with your favorite fresh veggie sticks or pita chips. Great for meal prep too - can store in t...

If you want easy, ridiculously good meal prep options, this is an easy bake you can make with 424 calories, 51g protein a serving. And the best part is - you can use precooked chicken/rotisserie chicken if you want. With just 15min of prep, and 15min in the oven it’s so easy… and so good!  It has just 6 net carbs and 20 grams of protein per serving. What you need: ½ cup cottage cheese ½ cup plain yogurt 1 packet ranch seasoning ½ cup buffalo sauce 2 cups diced rotisserie chicken or other cooked chicken Salt and freshly ground black pepper 8 ounces Kaizen ziti or regular pasta 1 cup shredded Cheddar cheese 2 scallions, white and green parts, finely chopped 1 tsp crushed red pepper flakes How you make it: 1.Preheat oven to 400°F. 2.In a food processor, combine the cottage cheese, yogurt, ranch seasoning, and buffalo sauce and blend for about a minute, until smooth. 3.In a medium oven-safe dish, combine the chicken and the sauce, mixing until the chicken is evenly coated. Add salt and...

This just might be my salad of the summer: it’s got crispy, creamy, herby, salty, and crunchy all in one and the flavors come together so good. This can go really well with some grilled chicken or grilled shrimp if you want to add some protein and make it a satiating + nutritious meal. It can also go really well with roasted chickpeas, so feel free to make it your own. Here’s how I made it: 1.Start by thinly slicing 4–5 Persian cucumbers (or 3 Japanese cucumbers if you have them) into half moons, coins, or sticks. The key is to go thin, so they can soak up the flavors. 2.Add the cucumbers to a bowl or jar. 3.Add 6-7 ounces of finely chopped broccoli. The key here is finely chopped, so you dont get big bits in each bite. Add it to the jar! 4.Add 1 cubed avocado, a large handful of finely chopped fresh mint and chives. This is going to add a ton of flavor. If you dont have chives, you can sub in for 2 green onions or scallions. 5.Add 2 tablespoons of roasted walnuts or pistachios for a l...

This is one of the best, easiest, most flavorful ways to do high protein and lowcarb. It’s also perfect for meal prep. Here is how I made it: 1.Grab a mixing bowl and add 1lb 80/20 ground beef and 1lb ground lamb. Add 1 small finely diced yellow onion, 1 egg, 1/2 cup shredded mozzarella, 1-2 ounces freshly crumbled feta, & 3/4 cup freshly chopped parsley. 2.Season the mixture with a couple generous pinches salt + pepper, 1 tbsp sweet paprika, 1 tbsp thyme, 1 tbsp sumac, 1 tbsp Aleppo pepper flakes, & 1/2 tsp cumin. Mix it really well, and let it sit in the fridge ideally for 2-6hrs if possible. 3.Roll into medium sized meatballs, about 1 inch in diameter. Place on a baking sheet over parchment paper with enough space in between. 4.Bake at 425F for 22-25mins 5.Prep the salad. Mix 1 thinly sliced red onion, 2 finely diced Persian cucumber, a super large handful of grape or cherry tomatoes, a medium handful of fresh dill & mint. Then dress it with the juice a lemon, a couple g...

This is one of my favorite ways to prep chicken for the week, and it’s as easy as it gets. Here is how to make it: 1 Start with 3 lbs boneless chicken thighs. Trim off any excess fat and add to a bowl. 2 Season the chicken with a few generous pinches of salt & pepper, 2 packets taco seasoning, 1 tbsp olive oil, 2 tbsp adobo sauce (from canned chipotle peppers), and the juice of 2 small limes. 3 Mix really well, then thinly slice 1 medium red onion and mix it in with the chicken. Let this marinate for 2-4 hrs but if you want to make it right away, you can. 4 When you’re ready to make it, remove the chicken from the fridge and let it come up to room temp before placing it in the oven, about 30 mins. Then preheat your oven to 425F. Pack the marinated chicken tightly inside a loaf pan (my pan is 8.5x4.5x2.5). Place in the oven for ~55 mins at 425F. 5 Remove cooked chicken from oven, tilt over a glass bowl or container to remove the excess juices. I like to pour this over the chicken be...

This is absolutely the best salad I’ve made lately! It’s got all the Mediterranean flavors and the crispy rice makes it a true mouth party. Here is how to make it: 1. We’ll start with the rice. prepare 8oz of Kaizen Mediterranean rice according to packaging instructions, and since it’s already seasoned with a few easy spices, you dont need to season it further. If using regular rice, you can use leftover rice or just cook 2 cups of regular rice then mix it with 2tbsp Italian seasoning. 2. Add cooked rice to a bowl, drizzle with 1/4 cup avocado oil & mix well till evenly covered. 3. Grab a baking sheet, line with parchment paper, lay out the rice in one even layer, so it’s not overlapping. Pop into the oven at 425F for 25 mins. At 25 mins, give it a mix and break up the rice, and pop it back in for another 5-10 mins. Time can vary by oven. Remove, then let cool completely. 4. While rice is cooling, make the salad. I added cauliflower snowflakes to the base. I just process 1/3 of a c...

Here’s how I made it: 1. Line a baking sheet with parchment paper. 2. Add a layer of Simple Mills Honey Cinnamon Sweet Thins. 3. Melt a bar of dark chocolate to keep this lighter (I use the double boiler trick, bowl over steaming pot, or you can microwave it). You can add more chocolate if you wish, or place big chunks of chocolate, too. 4. If using melted chocolate, drizzle half over the Sweet Thins. 5. Mix 1 to 2 scoops of vanilla protein into a tub of whipped topping. 6. Spread it evenly over the thins. 7. Drizzle on the rest of the melted chocolate. 8. Add a second layer of Sweet Thins (plus any toppings you like Peanut butter, coconut flakes, etc.). 9. Freeze for 60 minutes. 10. Cut into whatever size and shape you want, and devour. Let me know if you try it … because they were so easy and so good, I already want to make it again     Click here to get more such delicious keto recipes

This salad is just about as good as it gets - the combo here is outstanding! I used steak, roasted corn, avocado, and brought it all together with my Everyday Cilantro sauce - it’s the perfect bite, every bite. Make it with 1-2lbs cut of any steak you prefer. I used NY Strip. Here is how I made it: 1.Season 1lb to 2lb steak of choice (Ribeye or NY Strip would be terrific here) with salt, pepper, any spices you like. Let rest for 1 hour to come up to room temp before cooking or grilling. I made mine medium rare in a cast iron pan. Remove from the pan and let rest while you work the rest. 2.For the salad, roughly chop 5oz of baby arugula - I like these in a smaller pieces for this salad, you dont want big arugula pieces. Add that to a salad bowl along with 1/2 large onion finely diced, half a pint of quartered cherry or grape tomato, 1 to 2 avocado cubed, and 1.5 cups roasted corn. You can roast the corn yourself, or purchase it roasted in advance! The frozen one at Whole Foods is amazin...

Grilling season is approaching and these are the most amazing chicken skewers you can make right at home (in the oven too!) All these take is an easy marinade - you skewer them up and put them in the grill or just pop them in the oven, and top with the most amazing garlicky white sauce. Here is how to make it: 1.We’ll start with our marinate. Cut 2.5lbs boneless skinless chicken thighs into 1.5 inch to 2 inch pieces. Add to a bowl. Drizzle with 2 tbsp olive oil. Season with salt, pepper, 1 tbsp onion powder, 1 tbsp garlic powder, 1 tbsp paprika, 1 tbsp Aleppo or chili flakes, and 1/4 tsp cinnamon. Add 1.5 tbsp tomato paste, 2 tbsp sour cream or thick yogurt, and the juice of 1 small lemon. Give it a REALLY good mix, then marinate for 2-6 hours, but ideally overnight. 2.When you’re ready to eat, remove the chicken from the fridge and let sit for 30-45 mins to come up to room temp. Skewer them up on 12 inch skewers - this should make about 5-6 skewers. Add onions or peppers as you wish. ...

You can use the oven or airfryer for this chicken, and I promise its going to be one of the simplest, tastiest weeknight dinners you’ve ever made! The marinate on the chicken makes it come out amazing, and the bright, herby avocado salsa brings it all together. Here is how to make it: 1.Add 4-5 chicken thighs to a bowl. I like these with skin and bone during cooking for maximum flavor, but you can go without, too. 2.In a separate bowl, mix 1/4 cup olive oil, 2 tbsp tomato paste, the juice and zest of the largest lemon you can find, 1.5 tbsp oregano, 1 tbsp Aleppo chili flakes, 1 tbsp sweet paprika, 1 tbsp garlic powder. Give this a really good mix, then add 3/4 of it to the chicken and coat evenly. Reserve the remaining 1/4 to brush on the chicken later. 3.Mix well, then let the chicken sit and come up to room temp for at least 1 hour, or ideally, marinate for 2-6 hours. 4.Place the chicken on an oven rack and pop the chicken into the oven at 410F for 30 minutes. At 30 mins, remove the...

If you want quick & easy healthy snacks, you’ve got to try these smashed broccoli chips. (PS: if you think you don’t like broccoli, these just might make you reconsider!) They’re perfect for dipping, the texture is amazing - light, crispy, and delicious. Pair them with your favorite sauce, or a simple creamy sriracha sauce below and you’ve got a fun veggie to work with. Here is how I made them: 
1.Boil 1.5-2 lbs of broccoli florets (larger ones are better for smashing!) in salted water for 6-6.5 mins. For smaller florets, boil 1 minute less. 2.When done, immediately transfer them to an ice bath to stop cooking, then pat dry with a paper towel.
 3.Line a baking sheet with parchment paper. Add a thin layer of finely shredded Parmesan or pecorino cheese, place broccoli on top, and gently smash each one using the bottom of a cup or jar. 
4.Mix 5 tbsp avocado oil, 1/2 tsp oregano, 1 tsp Chile lime seasoning, 1 tsp smoked paprika in a small bowl. Then brush this over the smashed broccoli...

 GARLICKY FETA CHICKEN SALAD This is one of those easy meals that packs a ton of protein, flavor, and its super easy to prep in advance You can serve this as is, on top of toasted sourdough bread, crackers, or even inside lettuce cups. The ratios below are what worked for me - you can adjust however way you wish. Here is how to make it: 1.first, the sauce. This is super easy, but it does take time in the oven if you are using garlic confit. You can either use 4tbsp already roasted garlic or 4-5 tbsp garlic confit. If making confit, just add 1/3 to 1/2 cup garlic cloves to a small ramekin, fill to the top with olive oil, cover it, and put it in the oven at 275F for 2 hours. Remove, and let cool before using. Its that easy, and it tastes INCREDIBLE. 2.Now that we have the garlic situation sorted out, let’s make the rest of the sauce. In a food processor add 4-5 tbsp of just the garlic confit (not the oil, just the garlic), 4oz feta cheese, 4 tbsp greek yogurt, 2 tbsp mayo, 2 tbsp whi...

Here’s what you need: - 2 pounds bone-in, skin-on chicken thighs - 3 tbsp olive oil - Salt & pep - 1 shallot, minced - 3 tbsp fresh dill, finely chopped - 5 garlic cloves, minced - 1 tsp lemon zest - 2 tbsp Dijon mustard - 1/4 cup grated pecorino - 2 lemons - 2 tbsp parsley, chopped (for garnish) - 4 lemon wedges (for garnish) Here’s how I made it: 1.Preheat oven to 425°F. 2.Pat the chicken dry and place in a baking dish. 3.Massage with 2 tbsp olive oil, season with salt + pepper. 4.Add shallot, dill, garlic, lemon zest, mustard, pecorino, and 4 tbsp lemon juice. 5.Rub everything into the chicken. Let sit for 30 mins to 2 hrs if possible. 6.Pour the remaining 2 tbsp lemon juice over the top + drizzle with the last tbsp of olive oil. 7.Bake for 30-35 mins. Baste with pan juices, then bake 10-15 more until golden and cooked through. 8.Spoon the drippings over the top, garnish with parsley + lemon wedges, and serve! Click here to get more such delicious keto recipes

These are low calorie, low carb, high protein, and crazy good. If you cut the recipe into 8 squares, each one has just 155 calories and 17g protein. No crust here to keep the macros tighter, but if you want to add one, go for it (premade or homemade crust both work great). Here is how I made it: 1.I used 1 tub cottage cheese (16oz), 2 large eggs, 4 tbsp powdered monk fruit, 2 scoops vanilla protein powder, 3 tbsp peanut butter, and 1 tsp vanilla extract. Blend really well in a food processor… this part matters. 2.Then line an oven-safe dish with parchment (add a bit of water so it sticks), pour in the mixture, and top with raspberries. 3.Bake at 350F for 45–50 min. 4.Let it cool completely and refrigerate for 5–6 hours (or overnight). This step is everything as it needs time to set. 5.Once chilled, cut into squares and top with a spoonful of thick Greek yogurt and mashed raspberries. Optional: mix yogurt with sweetener or extra protein powder for even more protein. If you try this, be ...

This might just be the fruit salad of the summer and a perfect addition to the spread this Memorial Day Weekend. It’s crunchy, sweet, sweet and refreshing - a TRUE mouth party and SO good. The combination of watermelon, feta, mint is a classic and amazing on it’s own, but when you add berries, lime, and pistachios into the mix it takes this salad to to a whole new level. You own the ratios here, so feel free to modify this however way you want based on your own taste buds. Here is how I made it (this makes a large, party-sized salad) 1.First, start with a big base of watermelon chunks - I like to make these in smaller chunks, about 1/4 inch cubes. I went with about 4-5 cups of cubed watermelon. 2.Add 4oz of blueberries and 4oz of raspberries to the mix. 3.Add 1/3 cup fresh chopped mint. 4.Add the zest of 1 large lime and squeeze the juice over the watermelon. 5.Add 4-5 ounces of feta over the top. 6. Add two tablespoons of the highest quality olive oil you have. 7.Add a couple small pi...

Here is how I made it: 1.First, grab 1b chicken tenders. Crack two eggs in a bowl, & add 1 cup of your fav breadcrumbs mixed with 1 tsp chipotle powder & a pinch of salt to another bowl. I used lowcarb breadcrumbs. Dip tenders into the egg, then into the crumbs, coat them with Chosen Foods Avocado Oil spray & pop them into the airfryer for 20-22 mins at 400F. Time varies by air fryer + chicken thickness. 2.Wash your iceberg lettuce. We’ll use 2 outer leaves. 3.Prep the rest of your toppings. I thinly sliced half an avocado, grabbed some roasted red pepper, and thinly sliced red onion. 4.You can use any kind of bacon or omit it. I lay mine out on an oven rack lined with parchment paper and pop it into the oven at 425F for 12.5-13 mins. It comes out perfect every time without the splish splash. 5.Grab your washed and dried lettuce, and add the roasted red pepper at the base. Top with half of the sliced avocado and some Chosen Foods Ranch dressing. When the chicken tenders are...

Here’s how to make it: 1.Place 5 bone-in, skin-on chicken thighs in a bowl. (Skinless works too—I keep the skin on while cooking for max juiciness, then remove before eating.) 2.Drizzle with 1 tsp olive oil, season with a couple generous pinches of salt and fresh cracked pepper, 1/2 tbsp chipotle powder, 1 tbsp sweet paprika, 1 tbsp garlic powder, and 1 tbsp oregano or thyme. Mix really well and ideally let sit for 1–6 hours. Or skip to the next step if you’re in a hurry. 3.Grab your Made-In pan, we’re going to first do this on stovetop, and finish in the oven, so preheat oven to 400°F. Let chicken come to room temp for 30 mins. Then bring the pan to low-medium heat on the stovetop with 1 tbsp olive oil. Add the chicken thighs face down for 8 minutes, flip, then cook for another 5 minutes before transferring to the oven for 17-20 mins. Time depends on thickness. 4.Meanwhile, make a quick salad with: 1/2 finely diced red onion, 2–3 Persian cucumbers, 2-3 tbsp finely diced fresh cilantro...

Guac is one of my favorite dips, so I decided to load it up with some big & bold Mediterranean flavors with crispy oven roasted chickpeas, some pomegranate, feta cheese, black olives, walnuts, and fresh herbs. As with regular guac, the key is to use cold avocados right out of the fridge. Trust me, chilling your avocados and veggies beforehand makes all the difference. Here is how to make it: 1. Start with cold ingredients. Make sure the avocados and veggies are in the fridge for at least 2 hrs before making this. 2. Prep the mix-ins first… Finely dice ½ red onion, 1 jalapeño (remove the seeds if you want less spicy), & 1/3 cup fresh cilantro. Mince 2 fresh garlic cloves.
 3. Mash the avocados. Slice open 3 avocados, remove the pit and skin, and mash with juice of 1 lime, ½ tsp Aleppo or chili pepper, and a couple generous pinches salt. I like it somewhat chunky, but you decide what you like. 4. Make the crispy chickpeas. Toss 1 can of drained chickpeas with 2 tbsp olive oil, 1 ...

 Mediterranean Cucumber Salad This is one of the most refreshing cucumber salads with all the right Greek and Mediterranean vibes. It’s super easy to make and absolutely delicious. You can easily add some shrimp, chicken, halloumi, or a white fish for some protein or you can eat it straight up. Here’s how I made it: 1.We’ll start by thinly slicing 4–5 Persian cucumbers (or 3 Japanese cucumbers) into half moons, coins, or sticks. Whatever shape you like, just don’t make them too thick -you want them to soak up all the flavors and to get a little bit of everything in each bite). 2.Add the sliced cucumbers to a bowl or mason jar. 3.Finely dice half a red onion and toss it in a bowl of water for 5-10 minutes to reduce the pungent smell. 4.Finely chop a handful of fresh dill for little bursts of flavor, and roughly chop 1/3 to 1/2 cup of black/kalamata olives, and add 2 tablespoons of toasted walnuts for crunch and flavor. 5.Finally, dress it up with 2 tablespoons of good olive oil, the...

This is one of the best taco flavor combinations I’ve made… the chipotle chili and lime flavors go so well with the salmon and tangy slaw, and the homemade sauce just brings the perfect bite. Here is how I made it: 1 Start by seasoning your salmon. Dab it down with a paper towel, drizzle with 1 tsp avocado or olive oil. Season with a pinch of salt, pepper, 1 tsp paprika, 1 tsp garlic powder, 1 tsp chipotle powder, & about 1/2 tbsp chili lime seasoning. Rub it in well. Pop it in the oven or air fryer at 400F for 11-12 mins. Remove and flake with a fork. 2 To make the slaw, finely shred 2 cups green cabbage and 1/2 cup purple cabbage. Add to a bowl with 1 diced jalapeño pepper (deseed if you want it less spicy), and a handful of chopped fresh cilantro. Carrots would be great here, too. 3 Dress the slaw with an easy, delicious sauce. In a mason jar add 3 tbsp mayo, 4 tablespoons thick greek yogurt, the juice of 1 large lime, salt, pepper, 1/2 tbsp chili lime seasoning & 1/2 tsp ch...

I’ve lost 100+lbs by making healthier versions of my favorite foods like these spicy, sticky, crispy chicken tenders. To keep it lowcarb, I used almond flour breadcrumbs but you can use your favorite kind, pork rinds, or even regular breadcrumbs if you aren’t watching carbs closely. And I used a low sugar honey (but regular works too). Pop it in your air fryer to get nice and crispy, then toss in a spicy-sweet sauce you’ll want to drizzle on everything. Full recipe below 👇 Chicken: 1 lb chicken tenders 1 cup low-carb breadcrumbs - I used Realphat but you can use pork rinds, cereal, or regular crumbs 2 eggs 1 tsp chipotle powder Salt & pepper Sauce: 1/4 cup low sugar or regular honey 2-3 tbsp canned adobo sauce Juice of half a lime 1/2 tsp chipotle powder 1/2 tsp garlic powder Here is how I made it: 1. Whisk eggs in a bowl. In another bowl, mix the realphat breadcrumbs, paprika, salt & pepper. 2. Dip chicken tenders in egg, then breadcrumbs. 3. Air-fry 12 mins, flip, then 3–5 m...

This combo was so easy and so good - its the perfect light lunch (or dinner!) with a little cool, crunchy, spicy, creamy. You get it. You can use any rice you want here (brown, white, quinoa) I used regular rice this time since it was a run day and I needed the carbs—but still kept everything balanced and packed with flavor. Here’s how I made it: 1.Start with 1 lb wild shrimp (peeled + deveined). Pat dry and season with: 1 tsp avocado oil, Salt & pepper, 1 tsp paprika, 1 tsp onion powder, 1 tsp oregano 2.Sear in a hot pan for 60-90 seconds each side until just cooked. 3.Make your rice of choice. I stirred in 2-3 tbsp rice vinegar + 1/2 tsp powdered monk fruit to give it that sushi rice vibe. 4. Slice a large English cucumber in half and scoop out the middle. 5. Spoon in the rice, top with 1/3–1/2 diced avocado, 4–5 shrimp, and sliced jalapeño. 6.Drizzle with spicy mayo. I used the Spicy Yum Yum Sauce from pg. 201 of my cookbook, but you can make a quick version with: 1/2 to 1 cup m...

This one not only packs a ton of nutrients, but its such an easy and flavorful salad to make. You can eat it as is, or pair with chicken, shrimp, or your favorite kind of protein Here is how I made it: 1.We’ll start by thinly shaving 3-4 medium carrots. Its gotta be thinly shaved. 2.Add them to a jar or a bowl 3.Add a large handful of finely chopped fresh cilantro and 1 finely minced garlic clove 4.To make the dressing, mix together the juice of a lime, 2 tbsp rice vinegar, a splash of soy or tamari, 1 tsp sesame oil, and 1/2 to 1 tbsp powdered monkfruit sweetener or honey. Give it a good mix. 5.Pour the dressing over the carrots. Shake or toss really well, then top with toasted sesame seeds and crushed pisatachios for a crunch! ENJOY! Click here to get more such delicious keto recipes

 Want easy high protein meals?? I love easy protein to have on hand all week long like this. Now, the lowcarb quesadilla is delicious, but the sauce takes it to a whole new level and you can make all sorts of meals. Make sure you make more of the sauce because it’s low calorie and it goes well on absolutely any kind of protein! Here is how I made it: 1.First, the one pot roast. I make these regularly because it’s just too easy. Grab an oven safe dish or pot with a lid. Add half a large yellow onion sliced, and 3lbs chuck roast. 2.Next, add 4-5 minced garlic cloves, 2 tbsp curry paste (I used a red curry) since its packed with a ton of flavor already & season with 1.5 tbsp sweet paprika, a couple generous pinches of salt & pepper. 3.Pour 18-24oz of bone broth. Put the lid on and pop into the oven at 325F for 3.5hrs. After 3.5hrs, remove, shred the meat using two forks, then put back in the oven for 1-2 hrs at 400F. This is the time I’ve found gets me the most flavor and butt...

I’ve been on a cabbage kick and these high protein cabbage rolls did not disappoint. Lots of European, Mediterranean, & Middle Eastern countries have some version of cabbage rolls (my favorite is Sarmale from Romania), so this is my protein packed take on it. I skipped the rice, but you can add a cup or two of uncooked rice to the beef mixture (or lowcarb rice if you're on low carb). Still amazing without. Here’s how I made them: 1.In a large bowl, mix 2 lbs ground beef, 1 finely diced yellow onion, a couple generous pinches salt, lots of cracked pepper, and 1.5 tbsp Greek seasoning (I used the one from my cookbook, but any works). Crack in 2 eggs and fold in 1/3 cup finely chopped mint and dill. Mix well and let sit. Optional: add 1 cup uncooked rice. 2.Preheat oven to 375F. Bring a large pot of salted water to a boil. 3.Add 16 cabbage leaves to the pot and boil 4 to 5 mins until softened. Remove and pat dry. Use cabbage with a large surface area like Savoy or Napa. 4.Trim the...

I’ve lost over a 100lbs eating high protein lowcarb meals (not that anything is wrong with carbs), but I’ve found that eating more protein, lower starch, and moderate fat foods (which is why I love avocado) keeps me more satiated and energized. And for me, the first meal of the day really sets the tone - before I used to crush breakfast sandwiches or sugary breakfasts then get full just an hour or two later. Now, I have almost the same amount of calories, but the foods I eat keep me fuller, longer. And they also keep me energized instead of sluggish. This is one of my favorite go-to breakfast combinations. As always, you can modify it however way you like. Here is how I made it: 1.Start by making your eggs. I like the yolk on the jammier side, so if you want it firmer, just got 30-60 seconds longer. To make these, bring water to a boil. Once boiling, drop your eggs (straight out of your fridge) for a total of 6.5-8 mins. I did 7 minutes. If you want a firmer egg, go on the longer end. ...

This super filling meal clocks in at 450 calories, 41 grams protein, and 33 net carbs. If you are watching carbs closely, you can do it with spaghetti squash, eggplant, or even zucchini or cauliflower. I’ve started to pick up running again, so these slow digesting carbs are perfect fuel. This is also one of those meals that will keep you full for hours and give you slow and sustained energy. Here is how I made it (makes 4 servings) 1.Bake 4 sweet potatoes in the oven at 375°F for 60 mins. This is for regular size potato, so it may be longer if you are using a bigger potato. 2.While those bake, make your ground beef. Mince up one pound of lean ground beef (I used 93/7) in 1 tbsp olive or avocado oil. Season with salt, pepper and 1/2 tbsp each of garlic powder, oregano, sweet paprika, and chili flakes 3.Dice up your veggies. I like these super fine. I used 2 Persian cucumbers, 1/2 small red onion, and 1 tomato, and also finely diced some kalamata olives. 4.For the sauce, process together...

 These are going to be the juiciest, tastiest, one-pan chicken you’ll ever make. It all comes down to an amazing marinate, and pair it with my simple spicy everyday sauce that you’ll want to slather on everything. The sauce is in my new cookbook! I love using bone-in skin-on chicken thighs as they add lots of flavor and keep it juicy throughout the cooking process, and remember, you can always remove this after its done cooking or use skinless if you prefer. I ended up having two thighs with my lowcarb @Kaizen Food Company rice and a simple cucumber salad for the perfect healthy meal with over 45g protein. Here is how I made it (make more if you want more): 1.Add 4 skin-on bone-in chicken thighs to a bowl. Dab dry with a paper towel. 2.Grab a medium mixing bowl to make the marinade. Add 3 tbsp olive oil, 2 tbsp tomato paste, 4-5 minced garlic cloves, the zest and juice of 1 large lemon, two very generous pinches salt, pepper, 1 tbsp smoked paprika, 1 tbsp oregano, 1/4 to 1/2 tsp ca...

If you are tired of your breakfast options, and want something thats high protein, lowcarb, and filling, try this breakfast wrap. There are so many fun ways to use eggs. This is a simple one that takes all of your breakfast favorites (eggs, warm halloumi cheese, avocado, and some other toppings), wraps it in lettuce, and it comes out SO GOOD. Here is how I made it: 1.Start by cracking 2-3 eggs in a bowl. Give it a really good whisk. 2.Get a pan on low heat with 1tsp of butter. When it melts, add the eggs. 3.Make sure the heat is on low, this is key! Hently bring the eggs back and forth with a spatula. This will take more time to cook, but I promise, results in the most silky eggs you’ve ever had. 4.Once the eggs look almost done, add a pinch or two of salt and turn off the heat. The eggs will continue to cook with their own heat somewhat. 5.Add the eggs on top of a few iceberg lettuce leaves. 6.Grill up halloumi cheese by slicing about an ounce of cheese and grilling on medium heat til...

If you’re looking for a ridiculously good high protein lunch, you’ve got to try this mango shrimp cucumber roll - its a a little sweet, a little salty, creamy, crunchy, and so good. I started by making a delicious shrimp salad with the most amazing sauce. I mixed mayo with sriracha, onion powder, garlic powder, & chipotle powder, some fresh lime juice, and it was the most perfect pairing with the shrimp + mango. Here is how to make the shrimp salad: 1. In a mixing bowl mix 3 tbsp mayo, 1 tbsp sriracha, juice of half a small lime, a pinch of salt, ¼ tsp garlic powder, ¼ tsp onion powder, & ¼ tsp chipotle powder. Add a generous pinch of salt, mix well, taste, & adjust. Save 1 tbsp of sauce for later. 2. Grab ½ lb cooked, peeled & deveined shrimp. Roughly chop into ¼ inch pieces. Add it to the bowl. 3. Add 2 tbsp super finely diced shallot or red onion, 2 tbsp finely diced chives, Mix well. 4. You can eat this on its own, in bread, a lettuce wrap—or roll it up in cucumbers...

You haven’t had zucchini like this. Soft, pillowy, and infused with so much flavor. We’re talking the most amazing zucchini you’ve had with the best mediterranean vibes. You score the zucchini so it soaks up every drop of that creamy sauce. It’s served up with a sauce thats got garlic, feta, lemon, mint, and its topped with crushed pistachios and extra feta on top. It’s so easy and so good. Here’s how to make it: 1.Rinse 2 medium zucchini and slice them in half lengthwise. 2.Use a sharp knife to score the cut side in a crosshatch pattern. 3.Sprinkle with salt and let sit for 20-30 mins to release moisture. Dab dry with a paper towel. 4.Preheat your oven to 450°F. 5.While the zucchini rests, make the garlic feta sauce. In a food processor, blend 3 tbsp Greek yogurt, 1 oz crumbled feta, 1 garlic clove, a handful of fresh mint, 1/4 cup lemon juice, the zest of a lemon, a couple pinches of salt and pepper. 6.Heat 4 tbsp avocado oil in a cast-iron or stainless pan over medium-high heat. Add...

This is one of the most incredible salmon dishes you can make at home. It’s got an amazing firecracker sauce, and an avocado salsa that is out of this world! As always. It’s so easy, and so good Here is how I made it: 1.Grab 1lb salmon filets. Pat dry. Season both with salt, pepper, 1 tsp garlic powder, 1 tsp smoked paprika, 1 tsp chili lime seasoning(like tajin), & 1/4 to 1/2 tsp chili or cayenne for a tiny kick kick. 2.Heat your pan over medium heat, add 1 tbsp oil, swirl to coat, & carefully lay the salmon fillets in, skin-side down. 3.Let salmon cook undisturbed for 3-4 mins to develop a golden, crispy skin. Once the edges start to turn opaque and it naturally releases from the pan, gently flip it over and cook for another 3-4 mins, or until cooked through. Instead of the stovetop, you can also airfry this at 400F for 12-14 mins. 4. For the sauce, grab a small bowl and mix 4 tbsp mayo, 1 tbsp sriracha, 1 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp honey or powdered monkfruit...

I'm on a mission to recreate the world’s best sauces. We’re starting with one of my newest discoveries from Greece—a delicious combination of feta, roasted red pepper, and garlic. It is out of this world good on any kind of protein, veggie, or fresh baked bread if that's your thing! Ingredients: * 6oz feta cheese * 4oz roasted red pepper (you can roast yourself or use jarred) * 1-2 garlic cloves * 2 tbsp olive oil * 1 tbsp red wine (or apple cider) vinegar * Fresh cracked pepper * Red chili pepper * Fresh parsley to garnish Here is how to make it: 1. Grab a small food processor and add 6 oz feta cheese, 4 oz roasted red pepper, 1/2 to 1 red hot chili pepper, 1-2 garlic cloves, 2 tbsp olive oil, 1 tbsp red wine or apple cider vinegar, and a generous pinch of fresh, cracked pepper. 2. Process the mixture thoroughly, then taste and adjust as needed. This is a saltier spread or dip, thanks to the feta cheese, so it's best not to add any additional salt. If you feel its too salt...

This is another low-carb bread option that's ACTUALLY good. I’ve done these with zucchini and pickles before, and this jalapeño one… just might take the top spot. If you’re craving a lowcarb sandwich, this hits the spot. The cheese is actually baked into the jalapeño instead of in the sandwich, making a great flatbread like vessel that you can use to make your favorite lowcarb, keto-friendly sandwich. Load it up with whatever sandwich fillings you like. Full recipe below⬇️ Here’s how to make it: 1.Preheat your oven to 400F. Grab 2 large jalapeño and cut it into slices. You’ll need about 9 slices for each half of the bread. 2.Grab an oven-safe tray, line it with parchment paper, and sprinkle two thin layers of shredded gouda cheese directly on the paper. Top with 9 strategically placed jalapeño slices on each cheese section. Sprinkle some garlic or onion powder powder, then add another thin layer of cheese on top. Again, not too much cheese! 3.Pop it in the oven for 12-13 minutes un...

  
This one hits all the right notes… crunchy & light, plus sweet from the corn, creamy from the avocado, tangy from the lime, salty from the feta, and a little heat from the chili. Its so easy and so good! Perfect for hot days, BBQs, or anytime you want something fresh but satisfying. And, it pairs great with grilled meats or eaten straight from the bowl. Here’s how I made it: 1.Dice up 4–5 Persian cucumbers into thin slices. Add it to a bowl or a jar. 2.Add 1 small finely diced shallot or ¼ red onion. 3.Slice up 1 jalapeño pepper (deseed if you want less heat). 4.Add corn from 2–3 grilled ears (or use ~1 heaping cup of defrosted frozen corn). 5.Cube 1 large ripe avocado. 6.Add a small handful of chopped fresh cilantro. 7.Crumble in 1.5 to 2 ounces of feta 8.Drizzle with 2 tbsp good olive oil, the juice of 1 large lime, a couple pinches of salt, and ½ tsp Aleppo pepper or chili flakes. 9.If in a jar, close the lid and shake well. If in a bowl, toss everything gently to coat. T...

This is a lowcarb bread option thats ACTUALLY good. If you want a low-carb sandwich that hits the spot—this one’s for you. The cheese is actually baked into the zucchini, making a great flatbread like vessel that you can use to make your favorite lowcarb, keto-friendly sandwich. Top it up with whatever you want. Here’s how to make it: 1.Preheat your oven to 400F. Grab 1 large zucchini and thinly slice it using a mandoline or vegetable peeler. 2.Lay the slices on a paper towel and pat them dry. 3.Grab an oven-safe tray, line it with parchment paper, and sprinkle a thin layer of cheddar cheese directly on the paper. Lay out your zucchini slices slightly overlapping to form a rectangle. Sprinkle on some garlic powder (and smoked paprika if you’re feeling fancy), then add another thin layer of cheese on top. 4.Pop it in the oven for 14–15 minutes until the edges are golden and the cheese is crisp. Let it cool slightly, then cut it in half to make your “bread” slices. 5.I used avocado mayo ...