Recipes

Supplement

Bulwark of Immunity

Consumed daily since 2017, I've been sick only once (common cold, July 2022) by supplementing with this personal creation. While this 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

1. Consume the sauerkraut/kimchi, peppers, and gherkin from their jars.
2. Cut and peel oranges. Eat the orange.

Meal 1

Foundation: Express

Improving upon the retired 12 Days of Chicken/Beef, this microwave-ready staple makes for a tasty nutrient-packed, immune-boosting, high-protein meal. It's called Foundation for a reason: it's virtually nutrient-complete. Taking it one step further, try the bulletproof version, Foundation: Extended.

810 kcal, 15 g carbs, 45 g fat, 90 g protein (approximately)

Ingredients

Note: Each listed meat, rice, and vegetable portion should be similar in size to each other. Spices should be seasoned to your liking. Making multiple batches are recommended. Meal size is determined by the quantity of ingredients you can comfortably consume.

• Chicken¹, or beef², or pork³
• Carrots
• Spinach
• Broccoli or brussels sprouts
• Rice, cooked
• Salt
• Pepper
• Garlic powder
• Turmeric
• Chili pepper flakes
• 1 tbsp coconut oil

• ¹Shredded from a whole rotisserie chicken
• ²Pre-cooked ground beef
• ³Pre-cooked quality pork sausage(s)

Directions

1. In a microwave-safe container, place spinach on the bottom and overlay with the rest of the vegetables.
2. Season all the vegetables with the spices and coconut oil.
3. Place meat and rice on top.
4. Microwave for 4–10 minutes, depending on meal size.

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

1. 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

1. Rinse buckwheat/quinoa.
2. 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.
3. When finished, add another 2 tbsp of butter.
4. 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
• Optional: 2 tsp sesame oil
• 2 cups mixed vegetables (carrots, green beans, corn, and peas), defrosted
• 3 cloves minced garlic
• 1 tsp pepper
• 2 tbsp soy sauce
• 1 cup rice, pre-cooked
• 400 g shrimp

Directions

1. Beat eggs and sesame oil in a bowl.
2. Melt 1 tbsp coconut oil in a pan at high heat. Add in vegetables, pepper, and 2/3 of garlic. Cook for 3 minutes.
3. Add in egg mixture and soy sauce, stirring constantly for 2–3 minutes.
4. Put all on a plate and cover.
5. Add 1 tbsp coconut oil and remaining garlic and cook shrimp separately for 4–5 minutes.
6. Mix everything in 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

1. Sear the meat on medium-high with butter and minced garlic, 2 minutes per side.
2. 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).
3. 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

1. Boil water in a large pot then reduce to low. Add garlic powder, onion powder and onion. Poach chicken breasts for 15 minutes.
2. Pour hot water into a cup for now and discard the shallot. Melt butter into pot and add salt, pepper, lemon juice and vegetables.
3. Add hot water and chicken broth into pot. Bring to a boil and add rice. Reduce to low, cover, and cook for 15 minutes.
4. 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

1. Melt butter in large pan. Cook on medium heat onion, celery, carrot, and bell pepper for 15 minutes.
2. Add sausages and cook for 5 minutes.
3. Add all spices and cook for 1 minute.
4. Add tomatoes and cook for 3 minutes.
5. Add the rice and water/broth and bring to a boil.
6. Bring heat to low and cover. Cook for 30 minutes.
7. 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

1. Spread all ingredients on the salmon. Bake with vegetables at 400°F for 20 minutes.
2. 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

1. 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.
2. 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

1. 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

1. 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

1. Melt butter at high heat then crack eggs into pan.
2. Mix and scrape repeatedly with a spatula until cooked, 2–3 minutes.
3. Optionally add spices such as salt, pepper, paprika, onion powder, minced garlic, oregano, or fresh herbs.