Bacon & Eggs with Avocado

540 cal · 45g fat · 28g protein · 4g net carbs

3 eggs scrambled in bacon fat, 4 strips bacon, half avocado.

20 min Mild

Brussels Sprouts, Bacon & Scrambled Eggs (Air Fryer)

640 cal · 48g fat · 34g protein · 10g net carbs

Crispy air-fried sprouts, bacon, and eggs scrambled in bacon fat, finished with coconut aminos.

12 min Spicy

Chorizo and Eggs

560 cal · 44g fat · 30g protein · 4g net carbs

Spanish-style chorizo scrambled with eggs and topped with avocado.

Crustless Spinach Frittata

410 cal · 32g fat · 24g protein · 3g net carbs

Eggs, bacon, spinach baked in muffin tin. Meal-preppable.

Salmon Avocado Bowl

490 cal · 38g fat · 30g protein · 5g net carbs

Leftover salmon flaked over avocado with olive oil and lemon.

20 min Medium

Sausage and Pepper Hash

540 cal · 42g fat · 32g protein · 7g net carbs

Italian sausage with peppers, onion, and a runny egg.

5 min Mild

Smoked Salmon Plate

410 cal · 28g fat · 26g protein · 4g net carbs

No-cook plate of smoked salmon, avocado, cucumber, and capers.

15 min Mild

Western Omelet

480 cal · 38g fat · 28g protein · 5g net carbs

Three-egg omelet with bacon, bell pepper, and onion.

20 min Medium

Asian Beef Lettuce Wraps

460 cal · 30g fat · 34g protein · 6g net carbs

Ground beef stir-fried with garlic and ginger, served in lettuce cups.

20 min Medium

Beef & Broccoli

640 cal · 40g fat · 46g protein · 8g net carbs

Thin-sliced sirloin stir-fried with broccoli in a garlicky coconut aminos sauce.

Beef & Cabbage Stir-fry

510 cal · 38g fat · 30g protein · 7g net carbs

Ground beef + shredded cabbage, coconut aminos, sesame oil.

15 min Spicy

Buffalo Chicken Lettuce Wraps

480 cal · 32g fat · 38g protein · 4g net carbs

Shredded chicken in buffalo sauce, wrapped in butter lettuce.

30 min Medium

Carnitas Bowl

680 cal · 48g fat · 40g protein · 6g net carbs

Crispy slow-cooked pork over cauliflower rice with lime and cilantro.

20 min Mild

Chicken Piccata

620 cal · 42g fat · 44g protein · 4g net carbs

Pan-seared chicken with a bright lemon-caper sauce over wilted spinach.

Chicken Thighs & Spinach

560 cal · 40g fat · 36g protein · 5g net carbs

Pan-roasted thighs, sauteed garlic spinach in olive oil.

20 min Spicy

Chorizo Cauliflower Rice

540 cal · 40g fat · 26g protein · 7g net carbs

One-pan chorizo with cauliflower rice, peppers, and lime.

15 min Mild

Cobb-Style Chicken Plate

780 cal · 62g fat · 42g protein · 4g net carbs

No-cook composed plate: shredded chicken, bacon, egg, avocado, olive oil vinaigrette.

20 min Medium

Egg Roll in a Bowl

460 cal · 34g fat · 28g protein · 7g net carbs

All the flavor of an egg roll, none of the wrapper.

25 min Mild

Greek Chicken Skillet

680 cal · 48g fat · 42g protein · 6g net carbs

One-pan chicken thighs with olives, tomatoes, oregano, and lemon.

Ground Beef Skillet

560 cal · 42g fat · 32g protein · 8g net carbs

Beef with peppers, onion, cumin; topped with avocado.

25 min Mild

Prosciutto-Wrapped Chicken Bites

660 cal · 46g fat · 50g protein · 1g net carbs

Chicken thigh chunks wrapped in prosciutto and roasted crispy.

25 min Mild

Salmon Cakes with Aioli

750 cal · 58g fat · 40g protein · 4g net carbs

Pan-fried salmon patties with a quick garlic-lemon aioli.

30 min Medium

Sausage-Stuffed Portobellos

580 cal · 46g fat · 26g protein · 5g net carbs

Big portobello caps stuffed with Italian sausage and dairy-free pesto.

10 min Mild

Tuna Avocado Boats

420 cal · 30g fat · 28g protein · 5g net carbs

No-cook lunch: tuna salad served in avocado halves.

25 min Mild

Tuna-Stuffed Peppers

520 cal · 38g fat · 32g protein · 8g net carbs

Bell peppers filled with tuna salad and baked until just tender.

25 min Medium

Andouille, Brussels & Bacon

850 cal · 68g fat · 45g protein · 8g net carbs

One-pan cast iron dinner: crispy Brussels sprouts in bacon fat with sliced smoked andouille and crumbled bacon.

Braised Beef Short Ribs

720 cal · 55g fat · 40g protein · 9g net carbs

Slow-braised short ribs, mashed cauliflower with roasted garlic.

15 min Mild

Brats & Sauerkraut

660 cal · 55g fat · 28g protein · 4g net carbs

Classic German plate: two bratwurst with tangy sauerkraut and spicy mustard.

20 min Mild

Brats with Peppers & Onions

620 cal · 52g fat · 26g protein · 8g net carbs

Sausage-and-peppers skillet: sliced brats with caramelized onions, bell peppers, and a touch of mustard.

20 min Mild

Bunless Bacon Burgers

660 cal · 50g fat · 35g protein · 5g net carbs

Two juicy 80/20 patties, crispy bacon, sliced avocado. No bun, no sides needed.

80 min Mild

Garlic Herb Roast Chicken

620 cal · 42g fat · 48g protein · 6g net carbs

Whole roast chicken with crispy skin and pan vegetables.

25 min Mild

Garlic Steak Bites with Asparagus

560 cal · 38g fat · 42g protein · 5g net carbs

Cubed sirloin seared hard with garlic, asparagus on the side.

30 min Medium

Italian Sausage and Peppers

560 cal · 44g fat · 30g protein · 8g net carbs

Classic sausage and peppers, no bread needed.

20 min Mild

Mediterranean Baked Cod

380 cal · 22g fat · 34g protein · 6g net carbs

Flaky cod with olives, capers, and cherry tomatoes.

Pan-Seared Salmon & Asparagus

560 cal · 36g fat · 38g protein · 6g net carbs

Crispy-skin salmon, roasted asparagus in olive oil.

Roast Chicken & Zucchini

580 cal · 38g fat · 42g protein · 5g net carbs

Whole roast chicken (skin on), pan-roasted zucchini in drippings.

Shrimp Scampi with Zoodles

470 cal · 30g fat · 32g protein · 8g net carbs

Shrimp in olive oil, garlic, lemon, parsley over zucchini noodles.

20 min Medium

Smoked Chicken with Cauliflower Rice & Broccoli

610 cal · 42g fat · 42g protein · 8g net carbs

Smoked chicken thigh over cauliflower rice sauteed with onion and jalapeno, roasted broccoli on the side.