Shredhappens

🥒HIGH PROTEIN CHICKEN SALAD CUCUMBER ROLLS. If you are tight on time but still want to eat a ridiculously good high protein meal, checkout this chicken salad. I ate it as cucumber rolls and these were amazing. Here is how to make it: 1. Start with 1lb of cooked, shredded chicken (I just shredded 4 cooked chicken breasts, but rotisserie works too). Shred with two forks or thinly dice it up. 2. Finely dice 1/2 a red onion and soak it in 2 cups of water for 10 minutes to mellow the flavor, then drain and add to a bowl. 3. Chop a handful of fresh cilantro, cube 1 avocado, and toss both into the bowl. 4. For the dressing, blend together: 5 tbsp cottage cheese, 3 tbsp mayo, 1 tbsp onion powder, juice of 3 limes, a handful of cilantro, a generous couple pinches salt, and pepper. Taste and adjust seasoning. 5. You can eat this on its own, in bread, a lettuce wrap—or roll it up in cucumbers like I did. Here is how to roll it up: 6. Thinly slice a large English cucumber using a peeler. 7. Lay the slices on parchment paper, slightly overlapping by about 1/3. 8. Pat the cucumber dry with a paper towel. 9. Spread 2 tbsp of whipped cream cheese over the cucumbers. 10. Add 4oz of the chicken mix at the bottom, leaving space on all sides. Top with some onion and avocado slices. 11. Roll it up tight—start from the bottom, fold over the toppings, and continue to roll carefully, pressing down to pack it nice and tight. 12. Slice the roll with a sharp knife, then top with everything bagel seasoning and chipotle hot sauce. If you make it, be sure to let me know what you think on SHREDHAPPENS #lowcarb #lowcarbrecipes #chickensalad #keto #ketorecipes #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate

MEDITERRANEAN STUFFED SWEET POTATO This super filling meal clocks in at 450 calories, 41 grams protein, and 33 net carbs. If you are watching carbs closely, you can do it with spaghetti squash, eggplant, or even zucchini or cauliflower. I’ve started to pick up running again, so these slow digesting carbs are perfect fuel. This is also one of those meals that will keep you full for hours and give you slow and sustained energy. Here is how I made it (makes 4 servings) 1.Bake 4 sweet potatoes in the oven at 375°F for 60 mins. This is for regular size potato, so it may be longer if you are using a bigger potato. 2.While those bake, make your ground beef. Mince up one pound of lean ground beef (I used 93/7) in 1 tbsp olive or avocado oil. Season with salt, pepper and 1/2 tbsp each of garlic powder, oregano, sweet paprika, and chili flakes 3.Dice up your veggies. I like these super fine. I used 2 Persian cucumbers, 1/2 small red onion, and 1 tomato, and also finely diced some kalamata olives. 4.For the sauce, process together 1/2 cup of greek yogurt with a large handful dill, the juice of 1 large lemon, 3 tablespoons water, 1 tbsp olive oil, a pinch of salt and pepper. Taste and adjust as you wish. 5.Once the sweet potatoes are done, let them cool for a couple mins, then slice open and spread apart. 6.Add 1 serving of cottage cheese or greek yogurt, 3 to 4 oz of the cooked ground beef, top with however much veggies you want, a few drizzles of the sauce, and enjoy. You can top this with anything you want! If you try it, let me know what you think, ENJOY! . . . . #healthyrecipes #keto #ketorecipes #lowcarb #lowcarbrecipes #healthyfoodshare #goodmoodfood #whatsonmyplate #mediterraneanfood

These are going to be the juiciest, tastiest, one-pan chicken you’ll ever make. It all comes down to an amazing marinate, and pair it with my simple spicy everyday sauce that you’ll want to slather on everything. The sauce is in my new cookbook! I love using bone-in skin-on chicken thighs as they add lots of flavor and keep it juicy throughout the cooking process, and remember, you can always remove this after its done cooking or use skinless if you prefer. I ended up having two thighs with my lowcarb @Kaizen Food Company rice and a simple cucumber salad for the perfect healthy meal with over 45g protein. Here is how I made it (make more if you want more): 1.Add 4 skin-on bone-in chicken thighs to a bowl. Dab dry with a paper towel. 2.Grab a medium mixing bowl to make the marinade. Add 3 tbsp olive oil, 2 tbsp tomato paste, 4-5 minced garlic cloves, the zest and juice of 1 large lemon, two very generous pinches salt, pepper, 1 tbsp smoked paprika, 1 tbsp oregano, 1/4 to 1/2 tsp cayenne pepper. Mix very well. 3.Add marinade to the chicken and massage into the chicken, covering all sides. Let this soak up the flavors for 2-6hrs, but ideally overnight. 4.When you’re ready to eat, remove chicken from fridge and let it come up to room temp before putting in the oven. 5.Place chicken on a wire rack pop into the oven at 425F for 37-40 mins. Time varies by oven. 6.While thats going, make your sauce. I processed 3tbsp thick greek yogurt (or labneh), a handful fresh mint (3 tbsp), 2 scallions, 1/2 large jalapeño, 1 tbsp olive oil, the juice of half a lemon, and a couple pinches of salt + pepper. Process well, taste, and adjust to your liking. 7.Plate up your chicken, and serve however way you wish. It goes amazing with regular rice, quinoa, or if you’re lowcarb/keto my high protein kaizen rice along with a simple cucumber salad and lots of sauce. ENJOY! . . . #lowcarb #lowcarbrecipes #ketorecipes #keto #chickenrecipes #healthyrecipes #goodmoodfood #healthyfoodshare

Deli Container Refreshers - so easy and so and good. I saw this idea on TikTok the other day where @Olivia Noceda made mocktails in a deli container and I thought this could also be a great way to level up water for the summer to stay hydrated with electrolytes and a little flavor at home. This is actually the perfect summer refresher. No sugar, no syrups, and with your favorite fruit and herbs, the possibilities are endless. We stayed by the pool yesterday and made an even lower sugar version of this with just limes, cucumber, coconut water, sparkling water, and salt which was excellent. And if you dont want to use plastic, you can always use ja glass mason jar or a regular tumbler, do what works for you. Here’s how I made it: 1.Grab two deli containers or jars of your choice. In each, add 1 peeled (or unpeeled) mandarin orange cut into eights, 4 key limes (halved or quartered), 2 quartered strawberries, a small handful of blueberries, and a bunch of fresh mint to the bottom third of a 32 oz deli container. 2.Smash it all together with a spoon or muddler or anything else to release the juices and aromas. 3.Fill the next two-thirds of the containers with ice. 4.Then top with sparkling water, or do half sparkling water, half coconut water. I made that one for Madalina and it tasted way better. 5.Finish with a few cracks of Himalayan sea salt for minerals and flavor. It also brings the flavors out of all the fruit and herbs. That’s it. It’s the perfect summer refresher. If you try it, let me know what you would add. And if you have other healthy summer ideas or healthy summer hacks, let me know on shredhappens in the comments. I love trying new healthy ideas. ENJOY! . . . . #summerrecipes #summerhack #lowcarb #lowcarbrecipes #healthyrecipes #goodmoodfood #healthylifestyle

BREAKFAST POWER BOWL This is a simple breakfast that will keep you on track all day. The protein and healthy fats will keep you satiated and less hungry throughout the day. It's super easy and so good. As always, adjust whatever you like. 📖 Want more recipes like this? My cookbook So Easy, So Good, is HERE! 🎉 With 100+ high-protein, low-carb recipes, you won’t want to miss this one! Grab your copy now: https://shredhappens.com/shred-happens-cookbook/ Here is how I made it⬇️ 1. Start by making your medium-boiled eggs. I bring a pot of water to a boil, then drop eggs in right out of the fridge for a total of 8 minutes and 25 seconds. If you want a firmer egg, go a few seconds longer. If you want it more jammy, go with 7.5 mins or so. Whatever time you decide, when they’re done, bring them out of the hot water and drop them into an ice bath for a few seconds to cool down. 2. Grab your favorite bowl and add 1 serving of cottage cheese as the layer. If you do not like the curds, you can always process them to make them creamier. 3. Next, remove your eggs from the ice bath, remove the shell, slice into your favorite shape, and add on top. 4. Slice half an avocado (65g or so) and add to the bowl. 5. Finally, add some lower-calorie flavorful additions. I like to add fresh cilantro, some super finely diced red onion, and lots of truffle hot sauce. You can add whatever you like. Cucumbers, tomatoes, jalapeños would be great here, too, for lower-calorie additions. 6. And top with some Chile lime seasoning and everything bagel seasoning. If you try it, be sure to let me know what you think on Shred Happens ENJOY! #lowcarb #lowcarbrecipes #ketorecipes #keto #healthyrecipes #goodmoodfood #whatsonmyplate #healthyfoodshare #breakfastideas #shredhappens

Jalapaneno & Gouda BREADWICH This is another low-carb bread option that's ACTUALLY good. I’ve done these with zucchini and pickles before, and this jalapeño one… just might take the top spot. If you’re craving a lowcarb sandwich, this hits the spot. The cheese is actually baked into the jalapeño instead of in the sandwich, making a great flatbread like vessel that you can use to make your favorite lowcarb, keto-friendly sandwich. Load it up with whatever sandwich fillings you like. Full recipe below⬇️ Here’s how to make it: 1.Preheat your oven to 400F. Grab 2 large jalapeño and cut it into slices. You’ll need about 9 slices for each half of the bread. 2.Grab an oven-safe tray, line it with parchment paper, and sprinkle two thin layers of shredded gouda cheese directly on the paper. Top with 9 strategically placed jalapeño slices on each cheese section. Sprinkle some garlic or onion powder powder, then add another thin layer of cheese on top. Again, not too much cheese! 3.Pop it in the oven for 12-13 minutes until the edges are golden and the cheese is crisp. Let it cool slightly, then cut it in half to make your “bread” slices. 4.I added lettuce leaves, tomato slices, some thinly sliced red onion, organic chicken (turkey or ham would work too), some more lettuce, avocado, and poured some ranch dressing. 5.Add the top piece, slice diagonally like a sandwich, and enjoy. If you try this, be sure to let me know on SHREDHAPPENS. ENJOY! #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes #goodmoodfood

🧄🍋 Pillowy Mediterranean Zucchini with Garlic Feta Sauce 
You haven’t had zucchini like this. Soft, pillowy, and infused with so much flavor. 👇This is one of my fav recipes from my New York Times best selling cookbook… its on page 37, and if you dont have it, comment SHREDHAPPENS below and I’ll message you how to grab it! We’re talking the most amazing zucchini you’ve had with the best mediterranean vibes. You score the zucchini so it soaks up every drop of that creamy sauce. It’s served up with a sauce thats got garlic, feta, lemon, mint, and its topped with crushed pistachios and extra feta on top. It’s so easy and so good. Here’s how to make it: 1.Rinse 2 medium zucchini and slice them in half lengthwise. 2.Use a sharp knife to score the cut side in a crosshatch pattern. 3.Sprinkle with salt and let sit for 20-30 mins to release moisture. Dab dry with a paper towel. 4.Preheat your oven to 450°F. 5.While the zucchini rests, make the garlic feta sauce. In a food processor, blend 3 tbsp Greek yogurt, 1 oz crumbled feta, 1 garlic clove, a handful of fresh mint, 1/4 cup lemon juice, the zest of a lemon, a couple pinches of salt and pepper. 6.Heat 4 tbsp avocado oil in a cast-iron or stainless pan over medium-high heat. Add zucchini cut-side down and sear for 4 to 5 minutes until golden. 7.Transfer the pan to the oven. Roast for 5 minutes, flip the zucchini, and roast another 5 minutes. 8.Spoon the sauce onto a plate, lay the zucchini on top (cut-side up), and finish with more crumbled feta, fresh chopped mint, crushed pistachios, lemon zest, and sumac. This is one of my FAVORITE recipes in my new cookbook. Comment SHREDHAPPENS and I’ll message you how to grab it!👇
 #lowcarb #lowcarbrecipes #goodmoodfood #healthyrecipes #goodmoodfood #healthyfoodshare #keto #ketorecipes #mediterraneanfood

CHICKEN SHAWARMA CHICKEN SALAD 🔥 Chicken shawarma salad has been on repeat lately. High protein, low carb, tons of flavor. This is what I wish more healthy recipes felt like. It’s bold, fresh, a little tangy, and actually fills you up. It’s how I eat now. Simple ingredients, Middle Eastern and Mediterranean flavors, and meals that keep me on track without ever feeling like a diet. Here is how I made it: 1.Start with the chicken. I used 1.5 lbs of chicken, use any cut you want. Drizzle with 1 tablespoon olive oil, then season with 1 tablespoon each of garlic powder, onion powder, and paprika, 1/2 tsp cumin, 1/4 tsp turmeric, 1/4 tsp cinnamon, 2 teaspoons and a couple generous pinches of salt. Add 1 tbsp yogirt and the juice of a lemon. Mix well and let marinate ideally 2 hrs if possible. You can also use rotisserie chicken if you want. 2.Bake, air fry, or sear and finish in the oven at 400 degrees for 37 to 40 minutes or until cooked through. Let it rest before slicing or dicing. 3.While the chicken cooks, make the salad base. I used 2 thinly shredded romaine lettuce, 1/2 cup of dill pickles, finely chopped, a very large handful chopped parsley. You can add thinly sliced radishes or shredded cabbage if you want extra crunch. 4. You can use pickled turnips or red onion here. To make my express pickled onions I just finely diced a medium red onion and added it to a bowl with the juice of a lemon, a couple pinches salt and 1/2 tbsp sumac. Mix a couple times over 5 mins. 5. For the yogurt sauce, process 1/3 cup Greek yogurt or sour cream, 3 tbsp mayo, the juice of 1 lemon, 3 garlic cloves, 1 to 2 tbsp olive oil, 1/4 tsp smoked paprika, a tiny pinch cumin, and a couple pinches salt. 6. Pour the yogurt sauce over everything and toss well. Serve over pita, lavash, sourdough, or whatever you want. Finish with lemon wedges, crumbled feta, and extra herbs if you’re feeling fancy. This is how I eat when I want to feel good, stay full, and still look forward to every bite. Send to someone you would crush this with, and let me know on SHREDHAPPENS if you try it! ENJOY. #chickenshawarma #chickensalad #summerrecipes #healthyrecipes #mediterraneanfood #lowcarb

🧀Viral Chicken Caesar salad I saw the most incredible Caesar salad posted at a restaurant in Charlotte and knew I had to make. Its topped with super finely shredded cheese - think tiny little snowflakes that just melt into your mouth. Combine that with cracker dust & the @Chosen Foods Steakhouse Caesar dressing, just wow. The new Chosen Foods lineup of dressings and marinades are unreal. Made with 100% Pure Avocado Oil, great ingredients, and they taste amazing. Their Classic Ranch was my previous fav, but this one takes the top spot now. Here is how I made it: 1.Dice up 3/4 lb chicken & drizzle with 1/2 tbsp Chosen Foods Avocado Oil, season with a pinch of salt, pepper, 1/2 tsp garlic powder, 1/2 tsp onion powder, and 1/2 tsp sweet paprika. Mix well. Bring a pan to medium heat, add another 1/2 tbsp Chosen Foods Avocado Oil, the chicken, & let it cook undisturbed for 3-4 mins on the first side, flip, & cook for another 3-4 mins. 2.I used lowcarb cheddar crackers, but you can use any cracker or croutons. Lay out on a cookie sheet & pop into the oven at 350F for 10 mins, then set aside to cool. 3.Next, grab a bunch of Kale. Remove the leafs from the stems…this is key: no stems in a Kale salad, so dont use bagged. Just rip away the stems & finely chop. Add to a large bowl. 4.Add your Chosen Foods Steakhouse Caesar dressing. I used half the bottle to make sure its evenly coated. Massage into the kale… the acidity is going to help break down the fibers. This step is important (& fun!) 5.Grab a smaller serving dish, add half of the dressed Kale to the bowl. Add the chicken evenly, then add remaining Kale. 6.Grab 4oz parmesan cheese & the finest microplane grater you can find. This is key, you want the parmesan to be super finely shaved/grated into almost a snowflake or dust, & get ready for an arm workout. Spread evenly so its covering the entirety of the top. 7.Then dump the crackers into a food processor to turn into a dust, and spread on top of the cheese evenly before you dig in! If you make it, be sure to let me know what you think on SHREDHAPPENS ENJOY! . . . . #chosenpartner #lowcarb #lowcarbrecipes #healthyrecipes #salad #saladrecipes #goodmoodfood

BAJA HOT HONEY CHICKEN BOWL 🔥🍯 PER SERVING: 485 calories, 47g protein per serving using my Kaizen rice, or 555 cals and 31 grams protein using white rice. 
This is a super high protein meal that hits all the right spots. Its a little sweet, a little spicy with all the right creamy and crunchy textures. I used my high protein Kaizen rice here, but use regular rice, quinoa, cauliflower rice depending on your goals. Ingredients: 1 lb (~2.5 cups) cooked/grilled or air-fried chicken, diced 1/4 cup sugar-free (or regular) honey
2 tbsp sriracha 1 tbsp rice vinegar 1 tbsp soy sauce 1 cup shredded green cabbage 1/2 red onion, thinly sliced Handful chopped cilantro or green onion 1 avocado, sliced 1 bag (8 oz) Kaizen rice, cooked in salted water Chipotle Lime Protein Crema: 1/2 cup thick Greek yogurt 2 tbsp mayo Juice of 2 limes 1/2 tbsp chili lime seasoning 1/2 tsp chipotle powder Salt and pepper, to taste Here is how to make it: 1.For the hot honey: Use bottled, or make my macro-friendly at home option: Just add 1/4 cup sugar-free honey, 2 tbsp sriracha, 1 tbsp rice vinegar, and 1 tbsp soy sauce to a pan on low heat. Stir or about a minute until combined. 2.Add 2 cups coked diced chicken (or rotisserie) to a bowl. Toss your diced chicken in the sauce until fully coated. 3.Make the slaw: combine shredded cabbage, red onion, and chopped cilantro in a bowl. Make sure its super thinly sliced, this is important. 4.Make the protein crema: Blend or shake together the yogurt, mayo, lime juice, seasonings, and spices until smooth. Add half of it to the slaw and toss well. We’ll use the other half to drizzle on later. 5.Cook your base. I used my Kaizen low-carb rice, but regular rice, quinoa, or cauliflower rice all work. 6.Build your bowl with rice, chicken, slaw, avocado, and any toppings you like. 7.Drizzle on more crema, sprinkle sesame seeds, top with extra herbs, and dig in. Comment SHREDHAPPENS below for details on my cookbook and kaizen protein rice and pasta. Enjoy! . . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #highprotein #healthyrecipes #healthyfoodshare

🥦Garlicky Feta Broccoli Chicken Salad This is one of those easy meals that packs a ton of protein, flavor, and its super easy to prep in advance. You can serve this as is, on top of sourdough, crackers, or even lettuce cups. The ratios below are what worked for me - you can add more or use less of any ingredient to your liking. Here is how to make it: 1.First is the sauce. This is as easy as it gets, but can take some time in the oven if you are using garlic confit. You can either use 4tbsp roasted garlic or 4-5 tbsp garlic confit. If making confit, you can add 1/3 to 1/2 cup garlic cloves to a small ramekin, fill to the top with olive oil, cover it, and put it in the oven at 275F for 2 hours. Remove, and let cool before using. 2. Now that we have the garlic situation sorted out, let’s make the sauce. In a food processor add 4-5 tbsp of just the garlic confit, 4oz feta, 4 tbsp greek yogurt, 2 tbsp mayo, 2 tbsp white vinegar, 1/4 cup water, a generous pinch of salt, lots of fresh cracked black pepper. Process well, taste and adjust. 3.Then, the salad. First, finely chop 6-8oz of raw broccoli and add it to a mixing bowl. 4.Finely dice 2 baked chicken brsts (you can use thighs or rotisserie chicken here, too). Add it to the same bowl. 5. Finely dice 1 red onion, add it to a smaller bowl, top with cold water, and mix a couple times over 5-10 minutes. Submerging them in cold water takes away that intense, sharp bite from the raw onion. After its soaked for a few minutes, strain and add to the same bowl as broccoli and chicken. 6. Add as much sauce to the bowl as you want, toss everything together, give it a taste and adjust as you like. Then top with some more crumbled feta, some chili flakes, or any other topping you like. ENJOY. #lowcarb #lowcarbrecipes #keto #ketorecipes #chickensalad #healthyrecipes #feta #healthyfoodshare

Always hungry? Read this ⬇️ As someone who was once 350lbs … I get it. I used to struggle with staying on track throughout the day. I would start light (or starve), then get ravenous throughout the day, and by the time dinner came around, completely lose it. I was in this cycle for far too long. What changed things for me was a satiating breakfast with a good balance of protein and healthy fats. You see I eat a lot of cottage cheese because it’s a superpower. It has 14g protein a serving, yes, but its the type of protein that makes it unique: casein protein. It’s slower digesting so it keeps you full longer. I have some variation of this breakfast almost everyday, and it’s wild what a difference it makes. It’s a good starting point, add whatever else feels right for you. Try this and let me know if it makes a difference in your afternoon cravings. Here is how I made it: 1.Bring a pot of water to a boil, then drop eggs in right out of the fridge for a total of 7.5-8 minutes for a jammy egg. If you want firmer, go a few seconds longer. If you want it more jammy, go with 7.5 mins or so. When they’re done, drop the eggs into an ice bath for a few secs to cool down and stop the cooking 2. Grab your favorite bowl. This part is also important. You want to feel good about what you’re eating and set the day with the right standards :) Add 1 or 1.5 serving of cottage cheese as the base layer. If you dont like the curds, you can always process it. 3.Next, remove your eggs from the ice bath, remove the shell, cut, and add on top. 4.Slice half an avocado (about 65g or so) and add to the bowl. 5.Finally, top with low cal flavor and texture. I like to add fresh cilantro, some super finely diced red onion, and lots of truffle hot sauce. Cucumbers, tomato, jalapeños would be great here too, for lower calorie volume food. 6.Top with everything bagel seasoning and chile lime seasoning. Enjoy! And you can always comment SHREDHAPPENS below and I will share how to grab my cookbook with some of my fav lowcarb high protein recipes. ENJOY! . . . #lowcarb #lowcarbrecipes #ketorecipes #keto #healthyrecipes #goodmoodfood #whatsonmyplate #healthyfoodshare #breakfastideas

BREAKFAST POWER BOWL ⚡️ I’ve lost over a 100lbs eating high protein lowcarb meals (not that anything is wrong with carbs), but I’ve found that eating more protein, lower starch, and moderate fat foods (which is why I love avocado) keeps me more satiated and energized. And for me, the first meal of the day really sets the tone - before I used to crush breakfast sandwiches or sugary breakfasts then get full just an hour or two later. Now, I have almost the same amount of calories, but the foods I eat keep me fuller, longer. And they also keep me energized instead of sluggish. This is one of my favorite go-to breakfast combinations. As always, you can modify it however way you like. Here is how I made it: 1.Start by making your eggs. I like the yolk on the jammier side, so if you want it firmer, just got 30-60 seconds longer. To make these, bring water to a boil. Once boiling, drop your eggs (straight out of your fridge) for a total of 6.5-8 mins. I did 7 minutes. If you want a firmer egg, go on the longer end. Whatever time you decide, when they’re done, bring them out of the hot water and drop into an ice bath for a few seconds to cool down. 2.Grab a serving dish (I love bowls) and add 1 serving cottage cheese as the base layer. If you dont like the cottage cheesecurds, you can always process it to get it to be creamier in a small food processor. 3.Remove the shell from your eggs, slice into your favorite shape, and add on top of the cottage cheese. 4.Slice half an avocado (should be able 65g or so) thinly and add it to the top. 5.Finally, add some lower calorie flavorful additions like spices, herbs, or hot sauce. I like to add lots fresh cilantro, thinly sliced red onion, and lots of Chile lime seasoning, everything bagel seasoning, and hot sauce. You can add whatever you like. Cucumbers, tomato, jalapeños would be great here too, for lower calorie additions. Feel free to get those veggies in! If you try it, be sure to let me know what you think on SHREDHAPPENS ENJOY! . . . . . . #lowcarb #highprotein #lowcarbrecipes #keto #ketorecipes #healthyrecipes #mealprep #healthyfoodshare #goodmoodfood

HIGH PROTEIN BLUEBERRY CHEESECAKE SQUARES 🫐 130 calories a piece with 19g protein - makes 6 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 (I used Face 0%), 2 eggs, 4 tbsp powdered monk fruit, 1 tsp vanilla extract, and 1 scoop vanilla protein powder of your choice. 2. Layout a piece of parchment paper over an ovenware try. Pour the cheesecake mixture in the pan. 3. Toss a large handful of fresh blueberries over the batter. 4.Pop this into the oven for about 50 mins at 350F. 5.Remove from the oven, and or the most important part: let this cool COMPLETELY, and once cooled, pop it into the fridge for at least 5-7 hours, but ideally overnight. This will NOT be good if you eat it right away, so let it cool completely & refrigerate, this step is critical!! 6.Cut into 6 or more squares, and my favorite part is to top this 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 a splash of vanilla extract if you’d like, or eat it plain. But the topping is definitely the right angle. . ENJOY. . . . . #lowcarb #lowcarbrecipes #healthyrecipe #proteinrecipes #keto #ketorecipes

HIGH PROTEIN SALMON ROLL 🥒🐟 This healthy cucumber salmon roll is light, refreshing, and packed with protein when you want an easy lunch or just a light meal that keeps you full. No bread, no cooking, just clean ingredients. Perfect for a high protein lunch, light dinner, or low carb snack. And if you like easy high protein lowcarb recipes, comment SHREDHAPPENS and I’ll DM you how to grab my cookbook! Here’s how to make it: 1.Thinly slice a large English cucumber using a peeler. 2.Lay the slices on parchment paper, overlapping each one by about a third. Pat dry with a paper towel. This step is important! 3.Mix together 1.5 tbsp whipped cream cheese, 2 tbsp thick Greek yogurt, a pinch of salt, and a squeeze of lemon juice. 4.Spread the mixture evenly over the cucumber base. 5.Top it with smoked salmon slices, some everything bagel seasoning, a few sliced avocado slices, red onion, finely chopped dill and chives, and a few capers. You can use whatever fresh ingredients you like. 6.Roll it up tight, starting from the bottom and pressing gently as you go. Practice makes perfect here :) 7.Slice and top with more seasoning. Serve as is or dunk into soy sauce, sriracha mayo, or your favorite dipping sauce. Let me know if you make it on SHREDHAPPENS
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#highproteinlunch #lowcarb #healthyrecipes #lowcarbrecipes #keto #easyhealthymeals #ketorecipes #proteinrecipes #

High Protein Mediterranean Cabbage Pillows I’ve been on a cabbage kick and these high protein cabbage rolls did not disappoint. Lots of European, Mediterranean, & Middle Eastern countries have some version of cabbage rolls (my favorite is Sarmale from Romania), so this is my protein packed take on it. I skipped the rice, but you can add a cup or two of uncooked rice to the beef mixture (or my @Kaizen Food Company lowcarb rice if you're low carb). Still amazing without. Here’s how I made them: 1.In a large bowl, mix 2 lbs ground beef, 1 finely diced yellow onion, a couple generous pinches salt, lots of cracked pepper, and 1.5 tbsp Greek seasoning (I used the one from my cookbook, but any works). Crack in 2 eggs and fold in 1/3 cup finely chopped mint and dill. Mix well and let sit. Optional: add 1 cup uncooked rice. 2.Preheat oven to 375F. Bring a large pot of salted water to a boil. 3.Add 16 cabbage leaves to the pot and boil 4 to 5 mins until softened. Remove and pat dry. Use cabbage with a large surface area like Savoy or Napa. 4.Trim the thick base off each leaf. Add 1.5 to 2 tbsp of filling near the base, fold up, tuck sides, and roll tightly. 5.Drizzle olive oil in a large oven-safe pan. Add 12 oz tomato purée and 1 tsp Greek seasoning to the base. Lay out the rolls. Top with another 12 oz purée and another pinch of seasoning. 6.Cover (lid, foil, or parchment works) and bake at 375F for 1 hour. 7.After 1 hour, uncover and broil for 2 minutes. 8.Remove, drizzle with plain yogurt, top with chopped parsley, and enjoy. #highprotein #proteinrecipes #lowcarb #lowcarbrecipes #healthyrecipes #whatsonmyplate

🔥 SPICY SHRIMP CUCUMBER BOATS (healthy, high-protein, so good) This combo was so easy and so good. It’s the perfect light lunch or dinner for the summer, or even a snack depending on your fitness goals. Its got a little cool, crunchy, spicy, creamy in every bite. You can use any rice here: brown, white, quinoa, or my high-protein, low-carb Kaizen Rice. I used regular rice this time since it was a run day and I needed the carbs and this combo is top tier! Here’s how I made it: 1.Start with 1 lb wild shrimp, peeled and deveined. Pat dry and season with 1 tsp avocado oil, salt, pepper, 1 tsp paprika, 1 tsp onion powder, and 1 tsp oregano. 2.Sear in a hot pan for 60–90 seconds per side until just cooked through. 3.Make your rice of choice. I stirred in 2–3 tbsp rice vinegar and 1/2 tsp powdered monk fruit to give it that sushi rice flavor. 4.Slice a large English cucumber in half and scoop out the middle. 5.Spoon in the rice, top with 1/3 to 1/2 diced avocado, 4–5 shrimp, and sliced jalapeño. 6.Drizzle with spicy mayo. I used the Spicy Yum Yum Sauce from pg. 201 of my cookbook, but a quick version is: 1/2 to 1 cup mayo, 1 tbsp sriracha, 1/2 tbsp gochujang, 1 tbsp rice vinegar, 1 tsp monk fruit or sugar, 2 tsp garlic powder, a splash of mirin and cayenne, and salt to taste. 7.Finish with everything bagel seasoning and a little soy sauce, or furikake perpas, and anything else you like. This yum yum sauce is in my shredhappens cookbook, so if you’ve got it, make sure you make it! And if you dont have a copy, comment SHREDHAPPENS and I’ll send you the details. ENJOY! . . . . #highproteinrecipes #healthyrecipes #goodmoodfood #easylunch #EasyRecipes #healthyfoodshare

🌽 Cucumber Avocado Corn Salad (with Feta + Lime!)
 
This one hits all the right notes… crunchy & light, plus sweet from the corn, creamy from the avocado, tangy from the lime, salty from the feta, and a little heat from the chili. Its so easy and so good! Perfect for hot days, BBQs, or anytime you want something fresh but satisfying. And, it pairs great with grilled meats or eaten straight from the bowl. Here’s how I made it: 1.Dice up 4–5 Persian cucumbers into thin slices. Add it to a bowl or a jar. 2.Add 1 small finely diced shallot or ¼ red onion. 3.Slice up 1 jalapeño pepper (deseed if you want less heat). 4.Add corn from 2–3 grilled ears (or use ~1 heaping cup of defrosted frozen corn). 5.Cube 1 large ripe avocado. 6.Add a small handful of chopped fresh cilantro. 7.Crumble in 1.5 to 2 ounces of feta 8.Drizzle with 2 tbsp good olive oil, the juice of 1 large lime, a couple pinches of salt, and ½ tsp Aleppo pepper or chili flakes. 9.If in a jar, close the lid and shake well. If in a bowl, toss everything gently to coat. Taste and adjust as needed. You can top it with extra feta and cilantro, or even add grilled shrimp or chicken if you want to boost the protein. Enjoy! . . . #lowcarb #saladrecipe #cucumbersalad #lowcarbrecipes #healthyrecipes #goodmoodfood #shredhappens #summerrecipes

WATERMELON CHILE LIME SORBET If it’s been as hot where you are as it’s been here… this one’s for you. I’ve been in vacation mode, but still want something light, refreshing, and healthy that actually feels like a treat. This does it. Sweet, spicy, cool, and so satisfying. Whether you’re trying to stay on track, cut back on sugar, or just want a lower calorie dessert that doesn’t feel like a compromise, this one’s worth making because its so easy and so good. INGREDIENTS: 1 watermelon Juice of 1 large lime 1 tablespoon chile lime seasoning (like Tajín) Small handful of fresh mint Here is how I made it: 1.Grab a large watermelon. Cut the watermelon in half, and scoop out or cube the flesh and freeze it for 5–6 hours or overnight. You can use the entire watermelon, or just some of it. 2.Add the frozen watermelon to a high-powered blender or food processor. 3.Add the lime juice, chile lime seasoning, and mint. Blend until smooth and creamy. Scrape down the sides as needed or add a splash of water to help it along. 4.Spoon it into bowls, glasses, or back into the watermelon shell. Sprinkle a little extra chile lime seasoning on top and serve cold. This is healthy, hydrating, and packed with an unbelievable amount of flavor thanks to the mint and Chile lime seasoning. Let me know if you make it. This one’s perfect for hot days, late nights, or anytime you want a treat without the crash. If you make it, be sure to let me know on SHREDHAPPENS! . . . #healthyrecipes #lowcarbdessert #healthyrecipes #healthydesserts #summerrecipes #EasyRecipes #healthyfoodideas #lowcarb #lowcarbrecipes

🥑 Firecracker Salmon with Avocado Salsa This is one of the most incredible salmon dishes you can make at home. It’s got an amazing firecracker sauce, and an avocado salsa that is out of this world! As always. It’s so easy, and so good Here is how I made it: 1.Grab 1lb salmon filets. Pat dry. Season both with salt, pepper, 1 tsp garlic powder, 1 tsp smoked paprika, 1 tsp chili lime seasoning(like tajin), & 1/4 to 1/2 tsp chili or cayenne for a tiny kick kick. 2.Heat your pan over medium heat, add 1 tbsp oil, swirl to coat, & carefully lay the salmon fillets in, skin-side down. 3.Let salmon cook undisturbed for 3-4 mins to develop a golden, crispy skin. Once the edges start to turn opaque and it naturally releases from the pan, gently flip it over and cook for another 3-4 mins, or until cooked through. Instead of the stovetop, you can also airfry this at 400F for 12-14 mins. 4. For the sauce, grab a small bowl and mix 4 tbsp mayo, 1 tbsp sriracha, 1 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp honey or powdered monkfruit, and 1 tsp minced garlic. 5.For the avocado salsa, my favorite part, cube up 1.5 avocados, finely dice half a small red onion, add 4 tbsp super finely chopped cilantro, 1 tablespoon finely chopped mint (optional but encouraged), the juice of 1 large lime, and couple generous pinches salt. 6.Plate up the salmon - as is, or with rice, quinoa, or my kaizen lowcarb rice, top it with the sauce, as much avocado salsa as you want, and sesame seeds. #healthylifestyle #lowcarb #lowcarbrecipes #keto #ketorecipes #salmonrecipes #healthyrecipes #whatsonmyplate