Slim Frenzies

If you love the classic Indian dish, you’re going to love this ridiculously easy chicken tikka masala soup - the flavors are unreal, and you’d be shocked at how simple it is to make. I used shredded cooked chicken that I had on hand, but you can also use rotisserie chicken or cook up chicken from scratch if you want. All the flavor is in the base, and you can also even swap out the chicken with another protein of choice. Here is how I Made it: 1️⃣ Prep the aromatics: Roughly dice 1 yellow onion and slice 3-4 garlic cloves along with a 1-inch piece of fresh ginger. 2️⃣ Cook the base: Heat 1 tbsp avocado or olive oil in a pot over medium heat. Add the onion, garlic, & ginger, then season with a couple of generous pinches of salt + pepper. 3️⃣ Toast the spices: Once the onions are translucent, stir in 1.5 tbsp garam masala, ½ tbsp cumin, ½ tbsp turmeric, and 1 tbsp chili flakes. Cook until fragrant, and your kitchen smells incredible! 4️⃣ Add tomatoes: Mix in 3 tbsp tomato paste and a...

You won’t believe this holiday-inspired lava cake is high-protein, low-carb, and completely flourless! 🍫 This decadent dessert is super rich, gooey, and packed with chocolatey goodness—all while sneaking in some serious protein. Its as EASY as it gets, and so good. Here is how I made it: Ingredients: * 2 servings blended cottage cheese (about half a 16oz tub) * 2 eggs * 3-4 tbsp powdered monkfruit (or sweetener of choice) * 2.5 tbsp cacao powder (use 3 tbsp for a richer taste) * 1/2 to 1 tbsp instant coffee or powdered coffee * Splash of vanilla extract * Tiny splash of peppermint extract * Optional: a sprinkle of chocolate chips, crushed candy canes, and peppermint whip cream Directions: 1️⃣ Blend 8oz cottage cheese in a small food processor until smooth and transfer to an oven-safe dish.
 2️⃣ Crack in 2 eggs and mix until combined.
 3️⃣ Add cacao powder (adjust for desired darkness). I like 3 tbsp, but you do you.
 4️⃣ Stir in 3-4 tbsp powdered monkfruit or preferred sweetener.
 5️⃣...

This roasted squash over garlicky lemon yogurt sauce is the perfect combination of flavors for an easy sheet pan dinner or holiday side. It’s so easy to make and holds up really really well in the fridge (just be sure to keep the sauce and toppings separate). Here is how I made it: 1. First, the squash. I used butternut squash. You can use delicata squash if you’re keeping things super low carb, or you can use honey nut, acorn, or even pumpkin. Cut out the middle, peel it if you would like (you don’t need to), and cube them up. I used half a fairly large butternut squash for this recipe, which yielded about 4 cups. Add it to an oven safe tray. 2. Next, I sliced up 2 leeks, about 1/3 inch of thickness, and added it to the oven safe tray. 3. Drizzle with 3-4 tbsp olive oil, season with a few pinches salt & pepper, 1/2 tbsp garlic powder, 1 tsp thyme, 1/2 tsp Aleppo pepper. 4. Pop into the oven at 400F for 40 mins, remove, mix them around, and pop in for another 20 mins at 400F. 5. Wh...

This is a 15 minute meal that will bring out your inner chef. It is unbelievably easy and it is SO good. This sauce is great with steak, chicken, or any kind of white fish, but I feel it complemented the shrimp extremely well. Here is how to make it: 1. First, the shrimp. Grab 1lb wild, peeled, and deveined shrimp. Carefully butterfly down the middle. Add to a bowl. Season with 1 tbsp olive or avocado oil, a couple pinches salt, fresh cracked pepper, 1 tsp paprika and 1/2 tsp garlic powder. Mix well. 2. Get a pan on medium-high heat. Drizzle 1 tbsp avocado or olive oil, then cook the shrimp for about 90 seconds on the first side and about 60-90 seconds on the other side. You don’t want to overcook shrimp as it becomes rubbery. 3. For the sauce, grab a sauce pan and bring it to medium heat. Drizzle with 1 tsp avocado or olive oil and add in 4 to 5 finely minced garlic cloves, a small pinch salt, pepper, 1/4 tsp chili flakes (I used Aleppo pepper), 1/2 tsp oregano, and 1/2 tsp paprika. M...

I have a feeling this roasted Mediterranean cauliflower is going to make you fall in love with caulifower. It is SO easy, super delicious, and the sauce and toppings just take it to the top! It’s the perfect last minute holiday appetizer or side. Here is how I made it: 1. Preheat oven to 450F and bring a medium pot of water to a boil. 2. Grab a raw cauliflower. Cut off the leaves, and cut the steam, but in a way that lets it stand still on its own. Once the medium pot of water is boiling, season it with a couple pinches salt and carefully drop in the cauliflower. Put the lid on, and let it boil for 7.5 minutes on low-medium heat. 3. Once the cauliflower is boiled, carefully bring it out of the water with tongs and set it over a kitchen towel to dry. 4. Transfer cauliflower to a plate. Drizzle with 1-2 tablespoons of olive or avocado oil. Season with a pinch or two of salt, then add 1/2 tbsp sweet paprika, 1/2 tbsp garlic powder, And 1/2 tsp cumin, making sure the cauliflower is fully c...

If you’ve loved my previous chuck roast recipes, this one is even easier and more delicious. It takes just 10 minutes to prep and it cooks low and slow in the oven all in one pot. Its a perfect meal prep recipe and easy protein for so many meals. I use this for multiple recipes like these tacos, stuffed peppers, and soups.  Here is how to make it: 1.Preheat oven to 325F. 2.Add 3lbs chuck roast to an oven safe dish (with a lid, or you can cover it with foil). Add 1 thinly sliced yellow onion at the base with 4-5 minced garlic cloves. 3.Season both sides of beef with 3-4 generous pinches salt, pepper, 1 packet of taco seasoning. Rub well on all sides. 4.Pour in 17oz beef broth and add 2 chipotle adobo peppers (from the can). 5.Cover, then place in the oven at 325 F for 4hrs. If your chuck is more than 3lbs, aim for about an hour per pound + 1 hour. So if its 2 lbs go for 3 hrs, etc. 6.After 4hrs, remove from the oven, shred using two forks, mix well with the drippings, then put back ...

You won’t believe this healthy dessert is high-protein, low-carb, and completely flourless! 🍫 Here is how I made it: Ingredients: * 2 servings blended cottage cheese (about half a 16oz tub) * 2 eggs * 3-4 tbsp powdered monkfruit (or sweetener of choice) * 2.5 tbsp cacao powder (use 3 tbsp for a richer taste) * Splash of vanilla extract * Optional:a sprinkle of chocolate chips * Optional: Powdered Peanut butter for the frosting Directions: 1️⃣ Blend 8oz cottage cheese in a small food processor until smooth and transfer to an oven-safe dish.
 2️⃣ Crack in 2 eggs and mix until combined.
 3️⃣ Add cacao powder (adjust for desired darkness). I like 3 tbsp, but you do you.
 4️⃣ Stir in 3-4 tbsp powdered monkfruit or preferred sweetener.
 5️⃣ Add a splash of vanilla extract & mix thoroughly.
 6️⃣ Sprinkle chocolate chips on top, if desired, and add 1 to 2 tsp peanut butter inside. To make this lower calorie, skip the pb here and just top it with the lower calorie pb frosting below. Shake ...

This is a super easy bake you can make that packs 42g protein a serving. The best part? You can use frozen veggies and precooked chicken, and even combine everything in one dish to keep it as simple as possible! Feel free to adjust however way you wish, and even add rice, quinoa, or pasta to the mix. You can also use my low carb pasta or rice for a boost of protein too. Your call! Here’s how to make it: 1. Preheat oven to 400F. 2. Heat a large, oven-safe skillet over medium heat. Add the oil. When it glistens, add the chopped onion and broccoli. Cover and cook, stirring occasionally, for 3-4 minutes to let the veggies soften. If the veggies appear too dry, add a splash of water or chicken broth. 3. Stir in the chopped spinach, salt, pepper, chili powder, and pre-cooked chicken. 4. Transfer chicken and veggie mixture to a casserole dish. 5. In a bowl, whisk together the Greek yogurt and enchilada sauce, then pour over casserole dish. Top with cheese blend. 6. Transfer to the oven and he...

I’ve lost over 100lbs by eating healthier versions of my favorite foods with more protein, fewer carbs, and better ingredients. If you struggle with keeping full throughout the day, or you just want simple meal prep ideas, try this power bowl. I made it with shrimp, but you can easily use chicken or salmon or any kind of protein you like! To keep this high protein, I used my high protein lowcarb rice (20g protein a serving!) but you can use rice, quinoa, or any base you prefer. Here is how I made it: 1.Start with 1lb wild peeled deveined shrimp. Drizzle 1 tbsp oil, season with salt, pepper, then add 1 tbsp paprika, 1 tbsp garlic powder, and 1 tbsp Chile lime seasoning. Mix well. 2.Bring a pan on medium heat, add 1 tsp oil, then cook the shrimp for about 60-90 secs on the first side, flip and cook for another 60 secs on the second side. Dont overcook shrimp as it becomes rubbery. 3.To make the sauce, grab a small bowl and add 1 tbsp of canned red curry paste (i used Maesri brand), 2 tab...

I’ve lost over 100lbs by eating healthier versions of my favorite foods with more protein, fewer carbs, and better ingredients. If you love chicken tenders or snack wraps, let me tell you, these are SO good. I topped them with the  chicken sauce (my favorite sauce made with Avocado Oil and clean ingredients) and it is by far one of the BEST things Ive made. Ingredients: 1 pound chicken tenders or cut of choice, cut into thin strips 1 cup low-carb breadcrumbs (or crushed pork rinds) 2 large eggs 1 tsps moked paprika 2 pinches of salt & black pepper Chosen Foods Avocado oil spray 4 low-carb tortillas 1 cup shredded lettuce 1 medium tomato, diced 1/2 cup shredded cheese  Chicken Sauce Directions: 1.Preheat your air fryer to 400F 2. Set up a dredging station: In a bowl, whisk the eggs to create an egg wash. In another bowl, combine the low-carb breadcrumbs with smoked paprika, two generous pinches of salt, and black pepper. 3. Dip each chicken tender into the egg wash, allowin...

4 Servings: 420 calories, 49g protein, and 15 net carbs a serving. This is an easy weeknight or meal prep meal that tastes amazing! I used  high protein lowcarb rice here, but you can use regular rice, quinoa, brown rice, or your favorite rice alternative. Feel free to add more veggies as you wish. Ingredients: -3 bell peppers, diced -1 lb ground beef -1 8oz bag Kaizen lowcarb rice or any rice alternative, or 2 cups cooked regular rice -1 small onion, finely diced -3 garlic cloves, minced -1 can tomato sauce (15oz) -1 tbsp oregano -1 tbsp smoked paprika -1 tbsp garlic powder -1/2 tsp cayenne pepper -Salt and pepper, to taste -1 cup shredded cheese (cheddar, mozzarella, or a mix) Directions: 1. Preheat oven to 375°F. 2. In a skillet, brown the ground beef over medium heat with diced onion and garlic. 3. Add the spices, salt, pepper, and the tomato sauce. 4. Add your diced bell peppers, mix well, and cook for about 2-3 minutes. 5. Add your uncooked Kaizen rice (or rice alternative) a...

Have you tried any of my loaf pan chicken recipes yet? These are such an easy way to prep flavorful, juicy protein to use all week for different meals. All it takes is just 10 minutes of prep, and its SO good. Here is how to make it: 1.Add 2.5 lbs boneless chicken thighs to a large bowl. You may trim off the excess fat if you prefer. 2.Process 1 medium yellow onion in a food processor. Add it to the chicken. This is going to add a ton of flavor and tenderize the chicken. 3.Add the juice of 1 large lemon, 3 tbsp tomato paste, & 2 tbsp plain or greek yogurt. 4.Now, a few easy spices: add 3-4 pinches salt, fresh cracked pepper, 1.5 tbsp thyme, 1.5 tbsp garlic powder, 1 tbsp urfa pepper (or Aleppo pepper or any other chili flakes). 5. Mix really well, and ideally let this marinate for 2-6 hrs, but even better overnight. You can also make it right away if you like. 6.When you’re ready to eat, preheat your oven to 425F. Remove chicken from the fridge and let it come up to room temp (abou...

If you love Mediterranean flavors and a refreshing, ridiculously good salad, you’ve got to try this combo. There is a little bit of everything in each bite and its so good. Here is how I made it: 1.Thinly slice or dice 4-5 Persian cucumbers. Add them to a mason jar or salad bowl. 2.Add 1.5 cups of raw cauliflower florets to a food process. Pulse a few times to make them into fine riced cauliflower, or what I like to call “cauliflower snowlakes”- the texture is perfect, trust me. 3.Finely dice a shallot or a small red onion, and add it to the cauliflower and cucumber. 4.Finely chop a handful fresh parsley & fresh mint and add to your goods. 5.Add the zest and juice of a lemon, 1 tablespoon of a GOOD olive oil, a pinch of salt and pepper, and 1/2 tbsp of Aleppo pepper or red chili flakes. 6.Dress it up with 1-2 tablespoons of hummus and feel free to top with chicken, shrimp, or chickpeas. Put the lid on and give it a shakey shake (or toss if in a bow!) and enjoy. ENJOY.    C...

This one-pan wonder is the ultimate weeknight dinner. It’s packed with protein, fiber, and flavor, plus it’s SO easy to make. Even better? It’s just 380 calories per serving with 42g protein and only 8g net carbs! Makes 4 servings 🙌 Here’s how to make it: 1.Pat 1 1/2 lbs boneless, skinless chicken thighs dry and cut into 1-inch cubes. Toss with 1 tbsp avocado oil, 1 tsp fine sea salt, 1/2 tsp black pepper, 1 tsp smoked paprika, and 2 tsp garlic powder. Tight on time? Just use precooked chicken or rotisserie chicken! 3-4 cups cooked. 2.Heat a large skillet over medium heat. Add the chicken in a single layer and cook for 4-6 minutes, stirring occasionally. 3.Add 1/2 large yellow onion (diced), 1/2 lb chopped broccoli florets, and 1 tbsp water or chicken broth. Cover and cook for 3-4 mins, then uncover and cook another 1-2 mins to reduce the liquid. 4.Stir in 2 cups prepared rice (I used my @Kaizen Food Company lowcarb rice) and half of 1 cup shredded cheddar (or Pepper Jack). Sprinkle t...

If you don't think you like broccoli, I promise you’re going to love these smashed broccoli chips. They’re perfect for dipping, they texture is amazing - light, crispy, and delicious. Pair them with either a premed sauce, or a simple creamy sriracha sauce below and you’ve got a fun veggie to work with. Here is how I made them: 
1️⃣ 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. 2️⃣ When done, immediately transfer them to an ice bath to stop cooking, then pat dry with a paper towel.
 3️⃣ 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. 
4️⃣ 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. 
5️⃣ Roast at 425°F for 25-30 mins (adjust based on your cr...

This was one of the best dips I’ve ever made. Just make it, because you’ll want to make it again for The Big Game soon. Here’s how I made it: 1.Combine 2 cups shredded cooked or rotisserie chicken, 8oz softened cream cheese, 1/2 cup sour cream, 1/2 cup shredded cheddar, 1/4 cup hot sauce, 2 tbsp honey, 1 tsp smoked paprika, 1/2 tsp cayenne pepper, 1/2 tsp garlic powder, and a pinch of salt and pepper. Mix until smooth. 2.Transfer to an oven-safe dish, smooth out the top, and bake at 375°F for 20-25 minutes until ooey, gooey, and creamy 3.For the hot honey, gently heat 1/3 cup honey (I used low carb honey) in a small saucepan over low heat. Stir in 2 tsp hot sauce, ½ tsp red pepper flakes. Drizzle over the baked dip. 4.Top the dip with crushed Simple Mills Farmhouse Cheddar Crackers for extra crunch and serve the rest as dippers. Trust me, this is a next-level dip and the cracker pairing is SO good. ENJOY!   Click here to get more such delicious keto recipes

I always feel like egg salads dont get the appreciation they deserve - they are such an easy meal option, bring on the protein, and super versatile. They’re one of my favorite things to get right. This makes 2 servings, but feel free to multiply for more. Dont want lettuce as the base? Use bell peppers, or your favorite bread - toasted sourdough or a nice warm pita would be amazing here. You do you. Here is how I made it: 1.Lets get chopping on a cutting board or grab a bowl. Your call. 2.Slice into a medium sized avocado, scoop out the pit. Add the avocado. 3.Make your medium boiled eggs. I used 4 eggs. I just remove them from the fridge, carefully drop them in boiling water for 9 mins, rinse them under cold water when done, and peel. Cut in half, & add to the board. 4.Toss in 1 or 2 small dill pickles, sliced (about 1/4 cup), 1 small shallot or a 1/4 red onion, 1.5 tbsp of your favorite mustard (I like German or Dijon here), 1 to 2 heaping tbsp cottage cheese, a small handful of ...

This is how to make an easy, ridiculously good pasta bake. While my love for feta runs deep, I opted to use Boursin cheese here and it was so creamy and so good. To make it high protein and lowcarb, I used protein pasta here, but you can use any pasta you like.  Here is how I made it: 1.Grab an oven safe dish. Toss in 1 large diced zucchini (or 2 medium diced zucchini) 2.Drizzle in 1-2 tablespoons of avocado oil, add a couple pinches of salt, 1 tbsp onion powder, and 1/2 tbsp of chili flakes or aleppo pepper. Mix well. 3.Add your Boursin cheese disc in the middle. 4.Cut the top of a garlic bulb, drizzle with oil, wrap it in parchment paper, and add it to the pan. 5.Put the dish in the oven for 40-45 minutes at 400F. 6.Before you pull it out of the oven, get your pasta ready. To make this lowcarb and high protein, I used my Kaizen lowcarb high protein pasta (its also gluten free). You can use any pasta that you like. I boiled my Ziti pasta for 5.5 minutes in generously salted water ...

I’ve lost 100+lbs eating healthier versions of my favorite foods with more protein and fewer carbs, and its things like these lowcarb, high protein chicken tenders that keep me on track. If you love chicken tenders, these are an AMAZING healthier option and taste incredible. To keep them lowcarb, I coated these in lowcarb almond flour bread crumbs (you can use cereal, crushed pork rinds, or regular crumbs, too) and used a low sugar honey instead of honey, but regular honey works, too! Chicken Ingredients: 1 pound chicken tenders or cut of choice, cut into thin strips 1 cup low-carb breadcrumbs (or crushed pork rinds) 2 large eggs 1 tsp smoked paprika Pinch of salt & pepper Sauce Ingredients: 1/4 cup low sugar or regular honey 2 to 3 tbsp sriracha 1 tbsp rice vinegar 1 tbsp soy sauce 1/2 tsp garlic powder Directions: 1.In a bowl, whisk 2 eggs. In another bowl, combine the lowcarb breadcrumbs (or crumbs) with smoked paprika, a touch of salt & black pepper. 2. Dip each chicken ten...

Lets make some Guac, but make it Mediterranean. 🥑 This is one of my favorite dips, but we’re loading it up with bold Mediterranean flavors—crispy chickpeas, pomegranate, feta, olives, walnuts, and fresh herbs. The key? Cold avocados. Trust me, chilling your avocados and veggies beforehand makes all the difference. Here is how to make it: 1️⃣ Start with cold ingredients. Store avocados and veggies in the fridge for at least 2 hours before making this. 
2️⃣ Prep the mix-ins. Finely dice ½ red onion, 1 jalapeño (remove seeds for less heat), and 1/3 cup fresh cilantro. Mince 2 garlic cloves.
 3️⃣ Mash the guac. Cut 3 avocados, remove the pit and skin, and mash with juice of 1 lime, ½ tsp Aleppo pepper, and 2 generous pinches of salt. Keep it chunky or smooth—your call.
 4️⃣ Make the crispy chickpeas. Toss 1 can of drained chickpeas with 2 tbsp olive oil, 1 tsp smoked paprika, and ½ tsp garlic powder. Roast at 400°F for 28-30 mins until crispy.
 5️⃣ Load it up. Add 2 tbsp crumbled feta, ½ ...

You can easily divide this into 3-4 generous servings. For 4 super filling servings, it has 200 calories + 19g protein per serving. I used cottage cheese to pack in that creamy texture and a protein boost, and added bone broth for another 20g protein. Besides protein, you can sneak in a ton of veggies. Here is how I made it: 1️⃣ Preheat your oven to 410°F.
 2️⃣ Cut 1 large butternut squash (or 2 honey nut squash like I did) in half and scoop out the seeds. Carefully score the flesh with a knife to help it cook evenly and soak up all those spices. Place it on a large baking tray.
 3️⃣ Add 1 large red onion, cut into eighths, to the tray.
 4️⃣ Grab 12-14 mini red peppers (or 2 red bell peppers), slice in half, remove seeds, and add to the tray.
 5️⃣ Drizzle or spray 1 tbsp oil, 1 tbsp onion powder, 1 tbsp thyme, and 1 tbsp smoked paprika over the veggies.
 6️⃣ Slice the top off a garlic bulb, drizzle with 1 tbsp olive oil, wrap in foil or parchment, and add to the tray. Roast everything ...

If you want an easy, high protein, incredible dip for game day, or really any kind of day, you’ve got to make it. It’s got all sorts of layers of goodness, and I topped it all off with my everyday sauce made with Mayo, sour cream, cilantro, jalapeños, lime, and garlic. This is without a doubt one of my favorite sauces. This is my go to mayo - made from 100% pure avocado. It contains good fats and such a good base for so many of my sauces. Here is how I made it: 1.Preheat oven to 400F. 2.Bring a pan to medium heat, spray with Chosen Foods Avocado Oil spray, add 1lb ground beef, 1.5 tbsp taco seasoning, and break it down continuously until you have browned and finely minced ground beef. You dont want big chunks. Remove from heat. 3. Grab an oven safe dish, and spread 1 can of refried beans at the base. If you are lowcarb, you can skip the beans or use mashed cauliflower instead. 4.After the layer of refried beans, add the layer of ground beef and top with 8oz of salsa or 8oz of enchilada...


Sure, a regular tortilla would have been great here, but this is a great lighter option using super thin rice paper (35 calories a sheet) and lettuce. If you’re super lowcarb or not feeling it, you can keep it simple with just lettuce, but the rice paper made it fun. You can also go bigger by making a bigger wrap with 2 rice paper, or make multiple mini ones. These have about 200 calories each. Here is how I made it: 1.You can use leftover chicken or rotisserie chicken, or make your own. One of my go-to recipes to have chicken on hand is to add 2 lbs chicken thighs to a bowl. Drizzle with 1 tbsp oil, a couple generous pinches salt, 1 tbsp smoked paprika, 1/2 tbsp garlic powder, 1/2 tbsp onion powder, 1/2 tbsp thyme, 1/4 tsp cayenne, 1/4 tsp cumin, & 1/2 tsp coriander. Mix well & let it sit for 30 mins so it comes to room temp. This gets you a bunch of chicken to use all week. 2.Grill, air fry, or pan-sear. I added the chicken to a pan on medium heat for 3 mins on one side. Fli...

If you’ve been wondering, this one-pot lasagna soup is def worth the hype! I used pasta to keep it low-carb, but you can use any pasta you like. You can find kaizen right here on TikTok shop. Here’s how to make it: 1️⃣ Dice 1 large yellow onion and 3-5 garlic cloves. Lots of garlic here!
 2️⃣ Heat a large pot over medium, add 2 tbsp olive oil and sauté until translucent. Season with a couple pinches salt & pepper, 2 tbsp oregano, 2 tbsp thyme, and 1 to 2 tbsp Calabrian chili flakes or Aleppo pepper.
 3️⃣ Add 1 lb ground beef & cook until browned (about 8-10 mins).
 4️⃣ Stir in 1 (15oz) can tomato sauce and 32oz bone broth, cover, and simmer for 6-10 mins.
 5️⃣ Add your pasta of choice and cook per package instructions. I used 6oz of my @Kaizen Food Company low-carb pasta - the radiatori shape and boiled for 5 mins total. You can use lasagna sheets or any pasta you like.
 6️⃣ 2 minutes before pasta is done, stir in 1/3 cup to 1/2 cup cream, 1/3 cup shredded parm, 1/3 cup shredde...

If you love chicken shawarma and want to eat it in the most scoopable way possible, this Chicken Shawarma Dip is unreal. Loaded with flavor, garlicky, tangy, and packed with fresh crunch—this is a must-try.  Here’s how to make it: Marinate the chicken – Mix 2 tbsp olive oil, 2 tbsp Greek yogurt, 2 tbsp tomato paste, juice of 1 lemon, 4 minced garlic cloves, 1 tbsp thyme or oregano, 1 tbsp sweet paprika, ⅓ tsp cinnamon, 1 tsp cumin, salt, and pepper. Toss with 1.5-2 lb boneless, skinless chicken thighs. Cover and refrigerate for 2-6 hours (or overnight). Roast the chicken – Let marinated chicken sit at room temp for 30 minutes. Preheat oven to 400°F. Spread chicken on a parchment-lined sheet pan without overcrowding. Toss 2 sliced red onions around it, drizzle with olive oil, and sprinkle with ½ tbsp sumac. Roast for 37-40 minutes until golden and crisp at the edges. Make quick pickled onions – Thinly slice 1 large red onion, mix with juice of 1 lemon, 1 tbsp sumac, and a pinch of s...

This makes 4 servings at just 350 calories, 42g protein, & 10 net carbs a serving. You can use regular rice, or quinoa. Also, this sauce is great with steak, chicken, or any kind of white fish, so feel free to double it and use it for other meals throughout the week! Here is how to make it: 1. Grab 1lb wild, peeled, and deveined shrimp. Carefully butterfly down the middle, toss into a bowl, and season with 1 tbsp avocado oil, a couple pinches salt & pepper, 2 tsp paprika, 1 tsp garlic powder, 1/2 tsp Korean or Aleppo pepper flakes, and mix well. 2. These would be exceptional grilled, but I made them indoors. Get a cast iron pan on medium-high heat. Spray with avocado oil then cook the shrimp for about 90 secs on one side, flip and 60-90 secs on the other. Dont overcook or overcrowd shrimp as it becomes rubbery. 3. For the yum yum sauce, mix together 4 tbsp mayo, 1 tsp sesame oil, 1 tbsp tomato paste, 2 tbsp rice vinegar, 1 tbsp soy sauce or Tamari, the juice of 1/2 large lemon,...

Have you ever made a lowcarb high protein crust with chicken? This comes out pretty good, and because of the protein, super filling! As always, the toppings make or break it, so its your call. Mine has some marinara sauce, green peppers & onions, black olives, pepperoni, and then crowned with burrata cheese and fresh basil. It was SO good. Here’s how to make it: 1. Preheat oven to 425F. Grab 1 lb raw boneless & skinless chicken thighs optionally, trim off excess fat as you wish. 2. Place the chicken thighs into a food processor with 3 garlic cloves, 1 large egg, a couple pinches of salt & pepper, 2 tsp paprika, 1 tbsp Italian seasoning or dried oregano. Process really well until it becomes a finely ground chicken consistently. Then add 1/2 cup asiago or parmesan cheese, and process again for a few more seconds. 3. Grab a sheet pan or oven safe pizza pan & spray the base with avocado oil. Add your processed pizza “dough” and press down to make a very thin layer of crust....

This is one of the BEST healthy dinners you’ll ever make at home. Eat as is, or with your favorite base (tortillas, rice, quinoa, or if you’re lowcarb, my high protein kaizen rice). Here is how I made it: 1.Marinate 2 pounds chicken thighs with a couple pinches salt, pepper, 2 tbsp olive oil, zest of 1 lime, juice of 1 lime, 1 tbsp sweet paprika, 1 tbsp oregano, 1 tsp kumin, 4-5 cloves crushed garlic, & 1/2 cup cilantro. 2.Mix really well, cover and ideally marinate for 2 hrs, but you can also make it right away. 3.Grill these, airfry them, or pop them into the oven. I placed them on an oven-safe tray at put in the oven at 400F for 33-35 mins. 4.While chicken is in the oven, make your express pickled shallots, avocado salsa & the cilantro green onion sauce. 5.For the express picked shallots, super thinly slice a shallot, add it to a small bowl with a few generous pinches salt, juice of a lime, & 2 tbsp apple cider vinegar. Mix well then let it sit for 20 mins, stirring a fe...

Im sure I broke some traditional rules here, but these ribeye bites came out amazing and were perfect inside lowcarb tortilla with some cheese and guac. I added some shredded cheese on the outside base of the lowcarb tortillas and they came out amazing. The bites are amazing and can be used for all kinds of meals throughout the week, so feel free to make more to have easy protein. Here is how to make them: Ingredients: * 2 lbs ribeye, skirt, or fav cut of beef * 3 minced garlic cloves * 2 limes juiced * 1 orange juiced * 1/4 cup Soy or Tamari sauce * 2 tbsp olive oil * 1 tbsp vinegar * 1/2 tbsp cumin * 1tbsp chili powder * 1 tsp smoked paprika * 2 tsp dried oregano * 1/4 tsp cayenne pepper * Salt & pepper * 1/4 cup chopped fresh cilantro * 2 tbsp powdered monk fruit, brown sugar, or honey Instructions: 1.Cut 2lb ribeye or fav cut of beef in 1-1.5 inch cubes & add to a large bowl. 2.Prepare the marinate by mixing the juice of an orange, juice from 2 limes, 1/4 cup soy sauce, 2 t...

Let’s make an incredible appetizer or game day dip that’s high in protein and ridiculously good. 🍕🔥 With almost 20g protein per serving, this one is perfect as a dip, an appetizer, or honestly even a meal if you’re feeling it. Here’s how to make it: 1️⃣ Process 1 tub cottage cheese (16oz), 2 garlic cloves, 1 tsp onion powder, 1 tsp Aleppo chili flakes, 1 tsp Italian seasoning in a small food processor or blender. 2️⃣ Grab an oven-safe dish. Add half of the cottage cheese mixture at the base and spread evenly. Add 1/2 cup marinara sauce as the next layer, then top with 1 cup shredded mozzarella or Colby jack cheese. Spread the remaining cottage cheese mixture, then add another 1/2 cup of marinara sauce. Finish with another cup of shredded cheese. 3️⃣ Top with thinly sliced peppers, olives, or any other pizza toppings you like. Of course I add lots of pepperoni, but you can use any protein you prefer. 4️⃣ Bake at 400°F for 20-25 minutes till nice and bubbly then top with fresh basil an...

 If you love good salads, this smashed broccoli salad is going to be a new favorite - the warm broccoli goes so well with this dressing, the fresh herbs add bursts of flavor, and the toasted walnuts take everything to the top. Here is how I made it: 
1️⃣ First, the broccoli: Boil 1.5lbs broccoli florets in salted water for 6.5 mins, then immediately transfer them to an ice bath to stop cooking, then pat dry with a paper towel. 2️⃣ 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. 3️⃣ Mix 4 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. Roast at 425°F for 28 mins. 4️⃣ Toss into a bowl with 4 thinly sliced Persian cucumbers, 1/2 red onion finely diced, a large handful of fresh dill & parsley finely chopped, and 1/4 to 1/2 cup toasted walnuts 
5️⃣ ...

Next time you’re craving a light but filling high protein lunch, try this salad. There is a little bit of everything in each bite and its so good. I used grilled chicken + greek yogurt as the main base for the dressing and this delivers 37g of protein a serving. Makes 2 servings. Here is how I made it: 1. Thinly slice or dice 3-4 Persian cucumbers. Add them to a mason jar or salad bowl. 2. Finely dice 1.5 cups of broccoli florets into small broccoli snowflakes - the texture is perfect, trust me. 3. Finely chop a large handful of fresh herbs (parsley, cilantro, or mint would work best here) … you’ll want about 3 tablespoons of finely chopped herbs here, and finely dice small shallot or 1/4 red onion (optional). 4. Cube up 1 small avocado into chunks and add to the rest. 5. Lastly, for the protein, I cubed up some leftover grilled chicken (about 7oz), but you can use rotisserie chicken or shrimp here, too. 6. For the dressing, add 2 tablespoons greek yogurt, 1 tablespoon dijon mustard, 2...

This is one of those light meals that’ll keep you full satiated, and perfect for lunch, dinner, or even a snack. Its got a mix of crunchy, creamy, and the flavors come together really well. Here is how to make it: 1.Thinly slice a large English cucumber using a peeler. 2.Lay your cucumber slices out on parchment paper, slightly overlapping each other by about 1/3 inch. Gently pat down the excess moisture on with a paper or kitchen towel. 3.Next make the high protein base. I mixed together 2 tbsp whipped cream cheese with 3 tablespoons of a thick greek yogurt, a small pinch of salt, and a squeeze of lemon juice. 4.Spread the mixture across the entire base of the cucumber using a spoon. 5.Add smoked salmon slices on top, everything but the bagel seasoning, and top with 3-4 avocado slices, thinly sliced red onion, super finely chopped dill + chives, some capers, and anything else you like. 6.Roll it up tight—start from the bottom, fold over the toppings, and continue to roll carefully, pr...

If you want an easy, healthier treat, try these bad boys! I used some strawberries, stuffed with with my higher protein sugar-free cheesecake filling, and used crushed lowcarb cinnamon crackers (you can omit or use your favorite cereal, too!) These can be a great high protein, lowcarb snack or dessert and makes multiple servings. Here is how I made them: 1.Grab some strawberries and hollow out some of the middle. I of course, ate this part separately as I went along! Set aside. 2.Grab a mixing bowl. Add 1 cup of greek yogurt, 3 or 4 tablespoons of whipped cream cheese, 2 tablespoons powdered monk fruit sweetener, and a small splash of vanilla extract. Mix well, taste, and adjust. 3.Stuff the strawberries with however much or little of the cheesecake filling you’d like 4.Optional, add a tsp or so of crushed lowcarb crackers (I used the @Real Phat Foods cinnamon crackers). You can also use crushed cereal or graham crackers, too Plate it up, and ENJOY.     Click here to get more ...

These chicken thighs come out so good & the tangy slaw, express pickled onions, and creamy zesty sauce takes it to the TOP! Use regular rice or  high protein low carb rice for an additional 20g protein a serving! Here’s how I made it: 1️⃣ Add 2 lb chicken thighs to a bowl, drizzle with 1 tbsp avocado or olive oil, 2 tbsp soy sauce, & 2 tbsp rice vinegar. Season with 2 generous pinches of salt & pepper, 1/2 tbsp each of 5 spice, garlic powder, onion powder, & chipotle powder, and finally, 1/2 tsp cayenne powder for a kick. Mix well & let marinate for 30mins. 2️⃣ While that’s going, get the express pickled onions going. Thinly slice 1 red onion. Add it to a bowl with the juice of 2 limes, pinch of salt, & 1 tbsp chile lime seasoning. Mix well, let it sit, & stir every few mins. 3️⃣ Make your slaw by shredding 1/2 small purple cabbage and 3 carrots. thinly slice 3 Persian cucumbers, chop a large handful of fresh cilantro & dice 2 scallions. Add to a bow...

I always feel like breakfast doesn’t get the appreciation it deserves, and there are so many fun ways to use eggs to have a high protein, lowcarb meal that keeps you fueled throughout the day. 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 or 3 eggs in a bowl. Give it a really good whisk. 2.Get a pan on low heat and add 1tsp of butter and add the eggs. 3.Make sure the heat is on low, and gently 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. 4.Once the eggs look almost done but still a little undone, hit it with a pinch or two of salt and turn off the heat. The eggs will continue to cook with their own heat somewhat. 5.Add them on top of a few iceberg lettuce leaves. 6.Make your halloumi cheese by slicing about an ounce of cheese and gril...

I absolutely love these sushi wraps - ive made a few different versions and love each one. They’re perfect for lunch, light dinner, or even a protein-packed snack where you can get a bunch of veggies in. Here is how I made it (makes 4 servings): 1.Start by seasoning 1lb of salmon. I spread 1 tbsp of mustard, then season with a couple generous pinches of salt, 1 tsp garlic powder, 1 tsp smoked paprika, 1 tbsp Chile lime seasoning, and some red chili flakes. Pop it into the air fryer at 400F for 12 mins, or you can also pop this in the oven. Remove, then left cool slightly then flake using a fork. 2. To prepare your sauce, mix 4 tbsp mayo, juice of 1 lime, 2 tbsp sriracha, 1 tbsp rice vinegar, 1 tbsp soy sauce, 1 tbsp finely chopped cilantro, and a pinch of salt. Mix well, taste, and adjust as you wish. 3.You can make or use leftover regular rice, brown rice, or lowcarb rice here. Prep according to directions, then mix 1.5 cups of the cooked rice with half of the sauce from step 2 above....

These types of meals have helped me lose 100 lbs - they’re super easy, packed with protein & nutrients, and so good. I made a low carb version here using my Kaizen lowcarb rice, but you can use regular rice or brown rice. Here is how I made it (makes 4 servings): 1.Start by seasoning 1lb of salmon. I spread 1 tbsp of mustard, then season with a couple generous pinches of salt, 1 tsp garlic powder, 1 tsp smoked paprika, 1 tbsp Chile lime seasoning, and some red chili flakes. Pop it into the air fryer at 400F for 12 mins, or you can also pop this in the oven. 2. To prepare your sauce, mix 4 tbsp mayo, juice of 1 lime, 2 tbsp sriracha, 1 tbsp rice vinegar, 1 tbsp soy sauce, 1 tbsp finely chopped cilantro, and a pinch of salt. Mix well, taste, and adjust as you wish. This makes 4-6 servings. 3. Prep your veggies and toppings. I finely diced 2 Persian cucumbers and 1 scallion, finely chopped a handful of fresh cilantro or mint, sliced one large avocado, and grabbed a handful of edemame....

 This makes 12 cups. 85 calories & 8.5g protein each. If you need an easy, grab-and-go breakfast packed with protein, these egg bites are a lifesaver. Perfect for meal prep, super filling, and loaded with Mediterranean flavor. Keep them in the fridge and grab one whenever you need something quick! ⬇️ Full recipe below! And don’t forget to preorder my upcoming cookbook with 100+ high protein low carb mediterranean-inspired recipes. Here is how I made it: 1.Preheat oven to 350F. 2.Whisk together 8 eggs with 3-4 tbsp Greek yogurt, a couple pinches of salt, pepper, 1 tbsp onion or garlic powder, 1/2 tbsp paprika, and 1/2 tbsp oregano. 3.Finely dice 2 chicken sausages. (I like them finely chopped so there aren’t big chunks!) and your favorite veggies—I used about 1/4 cup sun-dried tomatoes, a handful of spinach, and some fresh basil leaves 4. Line a muffin tray with muffin cups. Evenly distribute the diced sausage & veggies among 12 cups. 5.Pour in the egg mixture last until jus...

If you forgot to meal prep and you want to pull something together in no time that packs a ton of protein, try making this easy spicy tuna salad. Its got 51g protein and just 500 calories for the whole thing. You can have 1 serving or divide into 2 or more depending on your goals. I scooped it over a hollowed out English cucumber, but you can use lettuce, bell pepper, sourdough, or any type of vessel you wish! The ingredients: 2 cans tuna (7oz total), drained 2 medium boiled eggs 1/2 jalapeño, finely diced (deseed if want less spicy) 1/4 cup finely diced dill pickles 1/2 small red onion 1 tbsp Dijon mustard 1.5 tbsp mayo 1 tbsp sriracha or hot sauce Salt & pepper to taste 1 English cucumber or bread Sesame seeds & chipotle hot sauce for topping Here is how I made it: 1.Add 2 cans of drained tuna to a medium mixing bowl. 2.Finely dice half or 1 full jalapeño, the dill pickles, & diced red onion. Toss them in with the tuna. 3.Boil 2 medium eggs for 7.5 mins. Drop them into an...

130 calories a piece, makes 8 servings! I made these lower calorie and carb so they dont have a crust, but you can always add a crust at the bottom, too with some crushed up lowcarb crackers or cereal. Here is how I made it: 1.Process 1 tub of cottage cheese (16oz), 1/2 cup of thick greek yogurt, 2 eggs, 4 tbsp powdered monk fruit, 1 tsp vanilla extract, and 1 scoop vanilla protein powder of your choice. 2.Grab an oven safe dish. Layout a piece of parchment paper. Pour the cheesecake mixture in the pan. 3. Toss a large handful of blueberries over the top 4.Pop into the oven for about 47-50 mins at 350F. 5.Remove, let it cool COMPLETELY, then refrigerate for at least 5-6hrs, or ideally overnight. This will NOT be good if you eat it right away, so let it cool completely & refrigerate, this is critical!! 6.Then cut into squares, top with a tablespoon of thick greek yogurt and fresh blueberries, and enjoy. For the topping, you can mix the thick yogurt with your favorite sweetener and v...

If you want easy, ridiculously good meal prop options, this is an easy bake you can make with 42g protein a serving. And the best part is - you can use precooked chicken/rotiserrie chicken for your protein and frozen precut veggies to keep it even simpler. You can also add your favorite rice. The ingredients: -1 tbsp avocado oil -1 finely diced yellow onion -1.5 heaping cups finely diced broccoli -1.5 cups finely chopped baby spinach -A couple pinches salt & pepper -1 tsp chili powder -2 cups pre-cooked diced chicken -15oz red enchilada sauce -3/4cups plain Greek yogurt -1 cup shredded Mexican cheese -optional: avocado, cilantro, jalapeño Here is how I made it: 1. Preheat oven to 400F. 2. Heat a large, oven-safe skillet over medium heat. Add the oil and your chopped onion and broccoli. Cover and cook, stirring occasionally, for 3-4 mins to let the veggies soften. If the veggies appear too dry, add a splash of water or chicken broth. 3. Stir in the chopped spinach, salt, pepper, chi...

All the flavors of a Big Mac—but higher protein, lower carb, and straight-up DELISH. You can use any protein pasta, but I used my new @Kaizen Food Company Lumache shape (20g protein, 6 net carbs per serving!). Add that to seasoned beef, melty cheddar, and creamy Big Mac sauce = so good. 4 Servings - 460cals/50g protein/12 net carbs Pasta & Beef:
8oz Kaizen lowcarb protein pasta
1 lb lean ground beef 1/2 large onion, diced
Salt & pep 1 tsp onion powder & garlic powder
1/2 tsp smoked paprika1 1/2 cup shredded cheddar 1/2 cup Greek yogurt Big Mac Sauce:
¼ cup mayo
1 tbsp yellow mustard
2 tbsp sugarfree ketchup
2 tbsp diced pickles
1 tbsp white vinegar
1/2 tsp garlic powder & onion powder 1/4 tsp smoked paprika
Pinch of salt Optional Toppings: shredded lettuce, diced tomato/onion/pickles, sesame seeds 
Here’s how I made it: 1️⃣ Season ground beef with salt, pepper, onion powder, garlic powder, and smoked paprika. Add diced onion and cook over medium-high heat, breaking it u...


If you want amazingly delicious, but simple meals, you’ve got to try these. They hit ever note—savory, tangy, creamy, and fresh. I used a combination of lamb and beef for maximum flavor, (you can use just beef if you want!), cooked them with Moroccan-inspired spices, then loaded onto crisp butter lettuce cups with a homemade garlic shallot yogurt dip and sumac pickled onions that honestly make the whole thing taste restaurant-level. Easy. High-protein. Perfect for meal prep or date night. Here’s how to make it: 1.For the pickled onions: Toss 1 thinly sliced red onion with 1 tbsp sumac, 5 tbsp lemon juice, 3 tbsp chopped parsley, salt, and pepper. Let it sit. And move to the rest. 2.For the Garlic Shallot Yogurt Dip: Mix 1 cup plain yogurt, 1/4 minced shallot, 2 minced garlic cloves, salt, and pepper. Set aside to let the flavors meld. 3,For the Meat: heat ½ tbsp olive oil in a pan, sauté ½ minced onion, 4 crushed garlic cloves, 1 tbsp sumac, and 4 tsp Moroccan spice blend (recipe in m...

Here is how I made it! 1.Finely dice 4 Persian cucumbers. Cut them in 3s or 4s strips length wise, then cut them into another 3 or 4 strips, then stack them, turn them, and dice into small cubes. Reference the video. 2.Next, grab 3 Roma tomatoes. I prefer these because they have less liquid. Again, slice into strips, then more strips, then cubes. 3.Next, finely cube 1/3 to 1/2 large red onion. 4.Add diced cucumbers, tomatos, and onions to a large salad bowl as-is if you want the authentic way. OPTIONALLY, you can add a handful of finely chopped fresh mint or 2 finely minced garlic cloves. 5.Add 4-5 TBSP sour grape juice to make it the authentic way, or if you can’t find some, squeeze juice of 1 large lemon. 6.Add 1/3- 1/2 cup of a GOOD olive oil, a few pinches salt, 1-2 tbsp dried mint, & fresh ground pepper. 7.Give everything a really good mix, taste, then adjust to taste. I almost always add a bit more salt, but you do you! Serve it up with your favorite protein, or eat as is! Cl...

If you want an easy, light, refreshing salad, an easy side to some protein, or a fun snack, this Persian cucumber salad has the best textures and flavors in each bite and its such a healthy way to stay satiated. You can use any kind of cucumber but I like Persian or Japanese cucumbers best for this. Here is how I made it: 1.Thinly slice 6 Persian or mini cucumbers. Add them to a large mason jar or bowl. 2.Finely dice half a small red onion or a shallot would work here too. You want this to be super finely diced. That’s key! 3.Super finely chop a handful of fresh dill (you should yield about 2-3 tablespoons). 4.Squeeze juice out of one large lemon and add 1 freshly minced garlic clove. 5. Top it all off with 2 tablespoons of a good thick plain greek yogurt, 2 tablespoons of a really GOOD olive oil, a couple pinches salt, pepper, and 1 to 2 tbsp of everything bagel seasoning.  Give it a good shakey shake (or toss!) and enjoy. You can easily add some chicken, shrimp, or salmon and thi...

If you want to be excited about what you’re eating, but keep things healthy, try making this chicken shawarma sheet pan dinner. This is an incredible way to put your oven to good use for a ridiculously good meal that you can eat throughout the week. I paired this up with some oven roasted grilled onions that were unreal, a delicious cucumber yogurt spread, and side salad. You can serve it over rice, in a pita, or if you are keeping things lowcarb, my high protein lowcarb Kaizen rice (it has just 6 net carbs and packs 20g protein on its own!) Here is how to make it: 1.Add 1.5-2lb cubed boneless skinless chicken thighs n a large bowl. Drizzle with 1/2 tbsp olive oil, 2.5 tbsp plain greek yogurt, 2 tbsp tomato paste, juice of 1 large lemon, 6 minced garlic cloves, 1 tbsp oregano, 1 tbsp sweet paprika, 1/3 tsp cinnamon, 1 tsp cumin, & a couple pinches salt + pepper. 2.Mix really well & marinate for 2-6 hrs, but ideally overnight. You can make it right away, but this part makes ALL ...

Craving that crunchwrap but want to keep it wholesome and low-carb? I swapped the tostada for Simple Mills Veggie Pita Crackers, made with sweet potato, parsnip, celery root, and sunflower seeds. They crackers add the perfect crunch while packing 1/3 serving of veggies per serving on their own—theyre a great option for charcuterie boards, dips, and even meals like this! Everything comes together in a golden, crispy tortilla packed with seasoned beef, melted cheese, salsa, sour cream, lettuce, tomatoes, and that game-changing crunch. Here is how I made it: 1. Heat a pan to medium, add 1 tbsp avocado oil, and sauté 1 finely diced shallot and 2 minced garlic cloves for 2 mins. Add 1 lb ground beef, salt, pepper, and 1 packet taco seasoning. Brown and mince well. 2. Lay down a low-carb tortilla and top with 2-3 oz of the beef, a mix of spicy shredded cheddar & Monterey Jack cheese, 1.5 tbsp salsa, 1 tbsp sour cream, shredded lettuce & diced tomatoes. 3. Add some (about 5) Simple M...

Here’s how to make it: 1.Preheat oven to 400F. 2.Thinly slice pickles of choice, I used sandwich slices since they were evenly sliced thin. This is probably your best move. Lay them out on parchment paper and pat them dry. 3.On a parchment-lined tray, sprinkle a thin layer of cheddar on one side, and another layer further down. We are going to make two “slices” here. Lay out 4-5 pickle slices, keeping them as close as possible to each other to form a rectangle, season if you’d like, then add another thin layer of cheese. You dont want a lot of cheese, a little goes a long way. 4.Bake for 19–20 mins until golden and crispy. Remove from the oven, let it cool just slightly, and gently peel. 5.Now, the fun part. Assemble with whatever sandwich toppings you like. I added a layer of mustard, some sriracha for heat, added lettuce, red onion, tomato, avocado, and some organic chicken. You can use any kind of protein you want, cut in half and enjoy!   Click here to get more such delicious k...

If you love a good cheeseburger, wait until you try it in crispy, pocket form. Crunchy on the outside, melty on the inside, and packed with seasoned beef, Monterey Jack, and pickles—all wrapped in rice paper and crisped to perfection. I dipped them in  Burger Sauce. If you haven’t tried these new Chosen Foods sauces, I cant recommend them enough. They instantly elevate any meal or protein and taste so good. 💥 Check out the recipe below and checkout my latest cookbook! It just dropped with 100+ easy, high-protein recipes. Here is how i made it: 1.Heat a pan to medium, add 1 tbsp Chosen Foods Avocado Oil, and cook 1 finely diced jalapeño, 1 shallot, and 2 minced garlic cloves for 2 minutes. Add 1 lb ground beef and brown well. 2.Season with salt, pepper, 1 tbsp sweet paprika, 1/2 tbsp chili flakes, and 1 tbsp onion powder. Remove from heat. 3.Dunk a thin rice paper sheet in water and lay it on a cutting board. 4.Place 1.5 oz beef on the bottom right, leaving an inch from the edges. ...

This makes 4 Servings: 420 calories, 49g protein, & 15 net carbs a serving. This is as easy as it gets and SO good. I used my high protein lowcarb @Kaizen Food Company rice here, but you can use regular rice, quinoa, brown rice, or your favorite rice alternative. Ingredients: -3 bell peppers, diced -1 lb ground beef -1 8oz bag Kaizen lowcarb rice or any rice alternative, or 2 cups cooked regular rice -1 small onion, finely diced -3 garlic cloves, minced -1 can tomato sauce (15oz) -1 tbsp oregano -1 tbsp smoked paprika -1 tbsp garlic powder -1/2 tsp cayenne pepper -Salt and pepper, to taste -1 cup shredded cheese (cheddar, mozzarella, or a mix) Directions: 1. Preheat oven to 375°F. 2. In a skillet, brown the ground beef over medium heat with diced onion and garlic. 3. Add the spices, salt, pepper, and the tomato sauce. 4. Add your diced bell peppers, mix well, and cook for about 2-3 minutes. 5. Add your uncooked Kaizen rice (or rice alternative) and simmer for 3 mins. If using regul...

This is the kind of salad that makes you forget you’re eating a salad. Its one of the best flavor + texture combinations that feels like a Mediterranean vacation in a bowl.  I served this up with a a tomato-walnut dressing that’s nutty, tangy, and packed with fresh herbs. Add feta or your favorite protein and you’re set. Here’s how to make it: 1.In a large bowl, combine ½ head finely shredded red cabbage, 3 diced Persian cucumbers, 15 or so quartered cherry tomatoes, 1 or 2 julienned carrots, 1/2 head shredded romaine, 1 minced shallot, and 2 to 3 tablespoons chopped fresh mint. 2.Toast 1/4 cup walnuts in a dry pan over low heat for a few minutes, stirring occasionally until golden. Let cool. 3. In a food processor, combine the toasted walnuts, 10 sun-dried tomato halves, 9 tablespoons lemon juice, ⅓ cup olive oil, 4 garlic cloves, 1 small shallot, 3 tablespoons fresh basil, 2 tablespoons fresh tarragon, 1 tablespoon fresh thyme, and salt and pepper to taste. Blend until creamy and...

If you haven’t made my zucchini breadwich yet… it’s so good—especially loaded with this chopped Mediterranean chicken salad. If you want a low-carb sandwich that actually hits the spot, this is it. The “bread” is thinly sliced zucchini with a thin layer of cheese baked into a flatbread-style crust that’s perfect for your favorite low-carb sandwich. Here’s how I made it: 1.Preheat oven to 400°F. Thinly slice 1 large zucchini with a mandoline or veggie peeler. 2.Pat dry, then line parchment paper on a tray. Sprinkle a thin layer of cheddar, then overlap the zucchini into a rectangle. Add garlic powder, paprika (if you’re feelin’ fancy), and another thin cheese layer. Optional: spray with Chosen Foods Avocado Oil spray. 3.Bake 15 mins until golden + crisp. Let it cool slightly. 4.Chop 8oz cooked chicken, 1/3 cup sun-dried tomatoes, 1/2 cup marinated artichokes, handful fresh basil, 2 scallions, 3 tbsp avocado mayo, salt, pepper, and chili flakes. 5.Scoop as much of the chicken salad as yo...

If you think you don’t like cabbage, you’ve got to try these. Here is how I made it: 1. Start by finely dicing 8oz mushrooms…small is key. Sauté in 1 tbsp avocado oil over medium heat for 7-10 mins until browned and the liquid has been released. You want to remove as much excess liquid from these as possible. Set aside. 2. In a small bowl, whisk 1/4 cup soy sauce, 2 tbsp monk fruit sweetener (or sugar), 1 tbsp toasted sesame oil, 4 minced garlic cloves, 2 tsp grated ginger, & 1 tbsp gochujang or chili garlic sauce. This will be your sauce. Reserve 1/4 of it for dipping later. 3. In the same pan you cooked the mushrooms, add 1 tbsp avocado oil, 3-4 finely diced small shallots (or 1/2 red onion), then add 1 lb ground beef and break it up well. When no more pink, add in the mixture from step 2. Let everything simmer & reduce for 5-10 mins, then turn off the heat and add 2 thinly sliced scallions & sesame seeds. Set aside. 4. Bring a large pot of salted water to a boil. Add 12-...