Recipes
Tip
Feel free to experiment by adding more spices or ingredients to your liking.
Supplement
Meal 1
Meal 2
Meal 3
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Supplement
Bulwark of Immunity
Consumed daily since 2017, I have not yet been sick by supplementing this personal creation. While the experience is anecdotal, this wall of defense against disease was put together based on evidence: Immunity with vitamin C [1, 2, 3] and fermented probiotics [1, 2, 3]. It takes an iron stomach to create an iron gut.
90 kcal, 22 g carbs, 0 g fat, 0 g protein
Ingredients
- 1 tbsp of sauerkraut or kimchi
- 2–3 coins of pickled peppers (e.g. jalapeño, banana peppers)
- 1 small gherkin/dill pickle
- 1 whole orange
Directions
- Consume the sauerkraut/kimchi, peppers, and gherkin from their jars.
- Cut and peel oranges. Eat the orange.
Meal 1
12 Days of Chicken
Similar to 12 Days of Beef, this staple makes for a nutrient-packed, immune-boosting, high-protein meal.
810 kcal, 15 g carbs, 45 g fat, 90 g protein (per day)
Ingredients
- 3 whole rotisserie chickens, teared
- 1 tbsp coconut oil
- 1 chopped whole carrot
- 1 cup broccoli
- 1/4 tsp pepper
- 1/4 tsp salt
- 1/2 tsp garlic powder
- 1/4 tsp ginger powder
- 1/4 tsp turmeric
- 1/4 tsp pepper flakes
- 1 cup spinach
Directions
- Each whole chicken covers four meals in this instance. Tear apart three whole chickens into three containers.
- Refrigerate one container and use within days. Freeze the other two containers and thaw when ready to use.
- For each meal, add 1 tbsp coconut oil and listed spices and vegetables. Optionally add in rice.
- Microwave for 4+ minutes.
Beef and Stewed Cabbage
3450 kcal, 200 g carbs, 180 g fat, 270 g protein (6 meals)
Ingredients
- 2 tbsp butter
- 1kg ground beef
- 1 head shredded cabbage
- 3 whole chopped carrots
- 1 minced onion
- 1 tbsp minced garlic
- 2 tsp salt
- 1 tsp pepper
- 2 tsp chili powder
- 1 tsp cumin
- 1/2 tsp curry powder
- 1/2 tsp mustard powder
- 1/2 tsp ginger
- 1/8 tsp cayenne pepper
- 3 cans tomato paste
Directions
- Add all ingredients into a Dutch oven (325°F for 3 hours) or in a slow cooker (on high for 6 hours).
Buckwheat Kasha/Quinoa
1500 kcal, 240 g carbs, 60 g fat, 40 g protein (4–6 meals)
Ingredients
- 4 tbsp butter
- 2 cups buckwheat groats (or quinoa)
- 3 cups water (4 cups for quinoa)
- 1/2 tsp salt
Directions
- Rinse buckwheat/quinoa.
- In saucepan, combine water with 2 tbsp butter with buckwheat/quinoa and salt. Boil then simmer on low for 20 minutes. A rice cooker can be used instead.
- When finished, add another 2 tbsp of butter.
- Serve with berries, banana, or nut butter.
Egg Fried Rice
1500 kcal, 110 g carbs, 60 g fat, 125 g protein (2–3 meals)
Ingredients
- 2 tbsp coconut oil
- 4 eggs
- 2 tsp sesame oil
- 2 cups mixed vegetables (carrots, green beans, corn, and peas), defrosted
- 1/2 tsp pepper
- 2 tsp minced garlic
- 2 tsp soy sauce
- 1 cup rice (pre-heated)
- 1 lb shrimp
Directions
- Beat eggs and sesame oil in a bowl.
- Melt 1 tbsp coconut oil in a pan at high heat. Add in vegetables, pepper, and 1 tsp garlic. Cook for 3 minutes.
- Add in egg mixture, stirring constantly for 2–3 minutes.
- Add in rice and soy sauce and cook for 2–3 minutes.
- Put all on a plate and cover.
- Add 1 tbsp coconut oil and 1 tsp garlic and cook shrimp separately for 4–5 minutes.
- Mix everything together and cook for 1 more minute.
Meal 2
Beef Stew
1980 kcal, 175 g carbs, 72 g fat, 160 g protein (4 meals)
Ingredients
- 2 tbsp butter
- 500 g beef stew cutlets
- 2 tsp salt
- 1 tsp pepper
- 2 tsp minced garlic
- 1 tsp paprika
- 1 tsp onion powder
- 1/8 tsp red pepper flakes/cayenne pepper
- 1/2 tsp oregano
- 1/2 tsp thyme
- 1/4 tsp basil
- 1-1/2 tbsp Worcestershire sauce
- 4 cups beef broth
- 4 potatoes
- 3 Roma tomatoes
- 2 cups diced carrots
- 2 cup diced celery
- 1 tbsp parsley
Directions
- Sear the meat on medium-high with butter and minced garlic, 2 minutes per side.
- Add all ingredients in the list except for the parsley into a Dutch oven (1.5–2 hours at 325°F) or a slow cooker (8 hours on high).
- Add in parsley when complete.
Chunky Chicken Soup
1520 kcal, 175 g carbs, 40 g fat, 120 g protein (4 meals)
Ingredients
- 2 tbsp butter
- 2 chicken breasts
- 1 shallot or onion
- 1 cup diced carrots
- 5 diced celery stalks
- 1 tsp onion powder
- 1 tsp garlic powder
- 3 cups water
- 4 cups chicken broth
- 1 tsp sea salt
- 1 tsp pepper
- 1 tbsp lemon juice
- 1 cup rice
- 2 tbsp parsley or cilantro
Directions
- Boil water in a large pot then reduce to low. Add garlic powder, onion powder and onion. Poach chicken breasts for 15 minutes.
- Pour hot water into a cup for now and discard the shallot. Melt butter into pot and add salt, pepper, lemon juice and vegetables.
- Add hot water and chicken broth into pot. Bring to a boil and add rice. Reduce to low, cover, and cook for 15 minutes.
- Dice and add the cooked chicken breasts and parsley/cilantro.
Jambalaya
2160 kcal, 190 g carbs, 90 g fat, 135 g protein (4 meals)
Ingredients
- 2 tbsp butter
- 3 smoked sausages, sliced, or pork
- 2 tsp paprika
- 1 tsp cumin
- 1/4 tsp cayenne pepper
- 1/4 tsp pepper
- 1/2 tsp salt
- 1 small diced onion
- 2 diced tomatoes
- 1 diced bell pepper
- 1 cup diced celery stalks
- 1 cup diced carrots
- 1 cup rice
- 2 cups water or broth
- 1 lb shrimp
Directions
- Melt butter in large pan. Cook on medium heat onion, celery, carrot, and bell pepper for 15 minutes.
- Add sausages and cook for 5 minutes.
- Add all spices and cook for 1 minute.
- Add tomatoes and cook for 3 minutes.
- Add the rice and water/broth and bring to a boil.
- Bring heat to low and cover. Cook for 30 minutes.
- Add shrimp and cook for an additional 5 minutes.
Salmon with Indian Spices
500 kcal, 5 g carbs, 30 g fat, 45 g protein (1 meal)
Ingredients
- 1 tbsp coconut oil
- 1 salmon fillet
- 1/4 tsp pepper
- 1/4 tsp minced garlic
- 1/8 tsp cumin
- 1/8 tsp ginger
- 1/8 tsp coriander
- 1/8 tsp cayenne pepper
- 1 tbsp lemon/lime juice
Directions
- Spread all ingredients on the salmon. Bake with vegetables at 400°F for 20 minutes.
- Serve with rice or your choice of side.
Meal 3
Bacon Frittatas
1500 kcal, 10 g carbs, 110 g fat, 115 g protein (3 meals)
Ingredients
- 12 slices of bacon
- 8 eggs
- 5 tbsp chopped spinach
- 5 tbsp diced bell pepper
- 5 tbsp diced tomatoes
- 3 slices of sharp cheddar cheese
- 1/2 tsp sea salt
- 1/2 tsp pepper
Directions
- Bake bacon on baking sheet for 11 minutes at 350°F. Mix the rest of the ingredients on a pan and cook until the eggs are partially cooked.
- Form bacon into rings and add the partially cooked egg mixture. Bake for another 20 minutes.
Bulker's Shake
1050 kcal, 95 g carbs, 55 g fat, 65 g protein (1 shake)
Ingredients
- 2 scoops whey protein
- 2 cups kale or spinach
- 2 tbsp of almond butter
- 2 tbsp of coconut oil
- 2 tbsp lemon/lime juice
- 1 frozen banana
- 1 cup berries
- 1/4 cup oats
- 2 cups water
Directions
- Mix all ingredients in a blender.
Cutter's Shake
550 kcal, 50 g carbs, 30 g fat, 30 g protein (1 shake)
Ingredients
- 1 scoop whey protein
- 2 cups kale or spinach
- 2 cups water
- 1 tbsp of coconut oil or almond butter
- 2 tbsp lemon/lime juice
- 1 sliced frozen banana
- 1/2 cup berries
Directions
- Mix all ingredients in a blender.
Scrambled Eggs
580 kcal, 2 g carbs, 45 g fat, 42 g protein (2–3 sides)
Ingredients
- 6 eggs
- 1 tbsp butter
Directions
- Melt butter at high heat then crack eggs into pan.
- Mix and scrape repeatedly with a spatula until cooked, 2–3 minutes.
- Optionally add spices such as salt, pepper, paprika, onion powder, minced garlic, oregano, or fresh herbs.