Instructions

1. 1

   Preheat oven to 350°F (175°C). Grease a small baking dish or 8x6-inch casserole.

2. 2

   In a skillet, cook chopped bacon until crisp. Remove and drain on paper towel, reserve 1 tbsp bacon fat.

3. 3

   Sauté spinach in bacon fat + butter/olive oil until wilted; season with salt, pepper, garlic & onion powders. Remove and cool slightly.

4. 4

   Whisk eggs with cream cheese (or heavy cream) until smooth. Stir in spinach, bacon, and half the cheddar.

5. 5

   Pour into prepared dish, top with remaining cheddar, bake 25–30 minutes until set and golden. Cool 5 minutes, then slice into 2 portions.

6. 6

   Mix tuna, mashed avocado, mayo, Dijon, celery, herbs, lemon juice, salt, and pepper.

7. 7

   Spoon into lettuce leaves and serve 3 boats per person.

8. 8

   Preheat oven to 425°F (220°C). Toss broccoli with 2 tbsp olive oil, salt, pepper; spread on one side of a large baking sheet.

9. 9

   Rub chicken with 1 tbsp olive oil, paprika, thyme, salt, and pepper. Place skin-side up on other side of sheet.

10. 10

    Roast 25–30 minutes until chicken reaches 165°F and broccoli is tender. In last 5 minutes, top chicken with shredded cheese and return until melted and golden.

11. 11

    Serve 2 thighs and roasted broccoli per person.

12. 12

    Season salmon with salt and pepper. In a skillet over medium-high, sear salmon skin-side down 4–5 min, flip and cook 3–4 min until done. Remove and keep warm.

13. 13

    In same pan, melt butter, sauté garlic briefly, add zucchini noodles, toss 1–2 min until just tender. Stir in lemon juice and parsley.

14. 14

    Plate zoodles and top with salmon and pan butter.

15. 15

    In a skillet, brown ground beef, breaking up, drain excess fat if desired leaving ~1 tbsp. Season with ginger and soy sauce.

16. 16

    Add riced cauliflower, toss and cook 4–6 minutes until tender. Adjust seasoning, garnish with scallion and sesame seeds.

17. 17

    Meal 1: Creamy Spinach & Bacon Egg Bake (1 portion)

18. 18

    Meal 2: Avocado Tuna Salad Lettuce Boats (1 portion)

19. 19

    Meal 1: Salmon Butter-Garlic Skillet with Zucchini Noodles (1 portion)

20. 20

    Meal 2: Cheesy Herb Chicken Thighs with Roasted Broccoli (1 portion)

21. 21

    Meal 1: Leftover Egg Bake or Salmon (choose a leftover)

22. 22

    Meal 2: Beef & Cauliflower “Rice” Stir (1 portion)

23. 23

    Optional snack: Fat bombs divided across days as needed

24. 24

    Cook larger batches where noted (make the egg bake and roast chicken all at once). Portion into airtight containers; refrigerate up to 4 days.

25. 25

    Reheat egg bake and chicken in oven or microwave; reheat salmon gently in skillet to avoid drying. Zoodles are best sautéed fresh but will reheat briefly in skillet.

26. 26

    Tuna salad keep chilled and assemble into lettuce boats just before eating.

27. 27

    6 large eggs (used in egg bake + spare)

28. 28

    4 slices bacon

29. 29

    2 cans tuna (in oil or water)

30. 30

    2 salmon fillets (10–12 oz total)

31. 31

    4 bone-in, skin-on chicken thighs (~1–1.2 lb)

32. 32

    10 oz ground beef (80/20)

33. 33

    Cream cheese (4–6 oz) or heavy cream (small carton)

34. 34

    Heavy cream (if not using cream cheese)