Kyle Smith

@Elias Herrera and his son Bruce aren’t the easiest to meal prep with tbh.

Nobody told me 20 tbsp of Peanutbutter was 2000 calories. Welp… see you tomorrow . What’s your biggest food weakness…??? In 23lbs down since January 1st… starting to feel it haha. 🤣 If you need to stay satiated.. I have 174 recipes to help you stay full… and still hit your goals. SHRED IN A TASTY WAY.

Eat like an absolute animal.. still hit your goals.

Only fooodies will understand where that greasy paper bag comes from… & how many extra fries you can find at the bottom 🤣 (174 high protein recipes in bio) part 1 of FAST FOOD AINT FAT FOOD revisited : cheddar bacon ranch fries 🍟 I bet you have no idea who made these French fries from the brown paper bag. (Macros ingredients below) Macros: 682 calories, 59g protein, 82 carbs, 15 fat 2 medium russet potato’s (I used about 80%) 4 slices center cut bacon 56g fat free cheddar 2 slices thin cheddar Seasonings: garlic parmesan and salt Protein ranch: 340g nonfat Greek yogurt 50ml fat free Fairlife milk Tbsp ranch seasoning Garlic parm Garlic powder Onion powder Pepper #airfryer #EasyRecipes #proteinrecipes #loadedfries #fastfood

It felt warm that day. So I got a cold cut. MY WAY. - Order a roast beef and turkey on a wrap. - DOUBLE THE MEAT 🍖 - 2 slices extra thin swiss - mustard, lettuce, tomato, jalapeno, peppers, onions, 🧅 SLICE IT IN HALF TO GET THE MACROS At 460 cals, or eat the entire thing in one sitting for 920 cals but … for me 1/2 is good . With double meat.. it’s super satiating.

HIT ME WITH A ❤️ and a “READY TO SHRED” for a free ebook (giving away 5 in 72hrs) I originally started this journey for myself. At 34, and weighing nearly 280 lbs as a father of two young boys, I realized heart disease and diabetes were becoming a real concern. I wanted to be more active with my kids, but I knew I had to make a change. It became clear I couldn’t outrun poor eating habits, so I decided to focus on the kitchen. ✅ Here’s what I discovered: * Caloric Deficit: The key to losing weight, whether through diet or added exercise. * Protein-Rich Meals: Crucial for preserving muscle and staying full longer. * Simple & Effective Goals: I focused solely on maintaining a calorie deficit and increasing my protein intake. I crafted meals like a 450-calorie, 50g protein double cheeseburger. Over the course of a year, I shed 78 lbs and completely transformed my health. Come join me and start your transformation! #healthylifestyle #fitfam #weightlossjourney #proteinpacked #easymeals #healthgoals #fitdad #fitnessmotivation #mealprep

🚨 Healthy Homemade Crunchwrap Supreme 🚨 (54g Protein!) This fast-food flip is a must-try! 🔥 Who’s up for more remakes this month? Drop your requests ⬇️ 174+ high-protein recipes waiting for you in the bio! 📖✨ Macros per Crunchwrap: 📍 483 Cals | 54g Protein | 22g Fat | 45g Carbs What You Need: ✅ 1 Large Mission Carb Balance Tortilla ✅ 1 Small (40 cal or less) Tortilla ✅ 4oz 93/7 Ground Beef ✅ 100g Nonfat Greek Yogurt Chipotle Sauce (see ebook) ✅ 20g Reduced-Fat Cheddar Cheese ✅ 2 tbsp 45-Calorie Nacho Cheese ✅ Lettuce & Tomato ✅ Taco Seasoning 🧂 How to Make It: 1️⃣ Cook the beef in a skillet over medium heat, season it up, and drain any excess fat. 2️⃣ Spread the chipotle sauce on the large tortilla. 3️⃣ Add the seasoned beef, cheese, lettuce, tomato, and nacho cheese. 4️⃣ Place the small tortilla on top, then fold the edges of the large tortilla inward. 5️⃣ Sear seam-side down in a nonstick skillet until crispy and golden. Flip & repeat. 🔥 Make up to 4 at a time & meal prep like a pro! Which fast-food fave should get a healthy remix next? ⬇️💭

What should we compare next? Two cheeseburgers, fries and homemade Big Mac sauce for you: The guy or gal like me.. that wants to lose a few but still likes fast food. Macros and ingredients below. 644 cals 68g protein 62 carbs 21 fat 2 velveeta slices 2 low cal buns 2 3oz. 95/5 Pattie’s 1 medium russet potato Salt Pepper Pickles White onion (174 ways to shred if you need more recipe ideas) 1. Prep the fries: Slice the russet potato into thin fries or wedges. Soak them in cold water for 15–30 minutes (this helps them get crispier). Pat dry, then toss with salt, pepper, and a light spray of oil. Air fry at 400°F (200°C) for 15–20 minutes, shaking halfway through, until golden and crisp. 2. Cook the patties: Season each patty with salt and pepper. Cook in a skillet or on a grill pan over medium-high heat for 3–4 minutes per side, or until desired doneness. In the last minute of cooking, place a slice of Velveeta on each patty and cover to melt. 3. Toast the buns (optional but recommended): Toast buns in the same pan or a toaster for 1–2 minutes until lightly crispy. 4. Assemble your burgers: Bottom bun Beef patty with melty Velveeta Sliced pickles Thin white onion Top bun

Buffalo Creamy chicken pasta Part 1: MEAL PREPS FOR GYM RATS, hit me with a “ITS PROTEIN TIME” if you dig it. The Perfect Macro-Friendly Meal Prep: Easy Buffalo Chicken Pasta. EMPHASIS ON EASY. 🔥 Buffalo Creamy chicken pasta (7 Servings) Get ready for , creamy, spicy, and cheesy pasta that’s sure to WOW your taste buds! Perfectly balanced with protein, bacon, and a zesty buffalo kick! Ingredients: * 32oz skinless raw chicken breast * Garlic, salt, pepper, paprika (to taste) * 11.5oz Barilla protein pasta * 1 cup Frank’s Red Hot Buffalo Sauce * 2 cups fat-free evaporated milk * 1.5 cups chicken broth (or stock) * 50g 1/3 reduced fat cream cheese * 200g reduced fat cheddar cheese * 7 slices center-cut bacon Steps: 1. Cook the Bacon: In a large pan, cook the 7 slices of center-cut bacon until crispy. Remove and set aside, leaving a bit of bacon grease in the pan for extra flavor. Crumble the bacon once cooled. 2. Griddle the Chicken: Season the chicken breasts with garlic, salt, pepper, and paprika. Grill them on the griddle over medium-high heat until golden and cooked through (about 6-7 minutes per side). Once done, chop into bite-sized pieces. 3. Cook the Pasta: While the chicken is grilling, cook the Barilla protein pasta according to package instructions. Drain and set aside. 4. Make the Creamy Buffalo Sauce: In the same pan (with the bacon grease), combine the Frank’s Red Hot Buffalo Sauce, evaporated milk, and chicken broth. Bring to a simmer and stir in the reduced-fat cream cheese. Let it melt and thicken, creating a creamy sauce (about 5 minutes). 5. Add the Cheese: Stir in the reduced-fat cheddar cheese until melted and the sauce is smooth and creamy. 6. Combine & Serve: Add the cooked pasta, chicken, and crumbled bacon to the creamy buffalo sauce. Toss everything together to coat evenly. Serve hot and garnish with extra crumbled bacon if you like! YOU CAN DO IT. 527 cals, 58g protein 36 carbs 17 fat

WATCH UNTIL THE END , SHARE, LIKE & SAVE THIS ONE. It’s going to be a must have. PHILLY CHEESE STEAK OVER GARLIC MASH POTATO

Part 1 of “don’t tell your husbands” with this cheddar bacon broccoli Alfredo pasta. Cheddar bacon broccoli Alfredo “SAVE IT”(shhhhh don’t tell your husbands it’s low calorie high protein) ohhh and husbands .. don’t trick your wives.. this only swings one way.. if you try this on her… even if you get results… it will result in you being moved out. Ingredients (for 4 servings): For the Pasta: * 8 oz Protein Banza pasta (or any other chickpea-based pasta) * 16 oz 95/5 lean ground beef * 8 slices center-cut bacon (oven-baked) * 1 cup broccoli (cut into florets) For the Alfredo Sauce: * 50g reduced-fat cheddar cheese (shredded) * 70g reduced-fat mozzarella cheese (shredded) * 100ml evaporated milk * 1/2 cup chicken bone broth Seasonings: * 1 tsp Italian seasoning * 1/2 tsp paprika * Salt, to taste * Pepper, to taste * 1/2 tsp garlic powder * 1/2 tsp onion powder Instructions: 1. Cook the Pasta: * Bring a large pot of salted water to a boil. Add the Banza pasta and cook according to the package instructions until al dente (about 7-9 minutes). Drain the pasta, reserving a little pasta water, and set it aside. 2. Prepare the Bacon: * Preheat your oven to 400°F (200°C). Place the bacon slices on a baking sheet lined with parchment paper. * Bake the bacon for 15-20 minutes or until crispy. Once done, remove from the oven, drain on paper towels, and crumble or chop into small pieces. Set aside. 3. Cook the Ground Beef: * In a large skillet over medium-high heat, cook the 95/5 ground beef until browned and fully cooked, about 6-8 minutes. Drain any excess fat and season with a pinch of salt, pepper, and 1/2 tsp paprika. Remove from heat and set aside. 1. Make the Alfredo Sauce: * In a medium saucepan, combine the evaporated milk, chicken bone broth, garlic powder, onion powder, and Italian seasoning. * Once heated, slowly whisk in the shredded cheddar and mozzarella cheese. 2. Combine Everything: * Add the cooked pasta, ground beef, crumbled bacon, and blanched broccoli to the saucepan with the Alfredo sauce. Toss everything together until well coated. Macros: 561 cals, 59g protein, 41 carbs, 19 fat #mea#mealpreps#pastaotein

Baconator vs. Faconator: A High-Protein Burger Showdown I DARE YOU TO EAT ONE…. I do not however dare you to eat 2 in one sitting. You cannot and should not. ❤️174 recioe in bio use coupon code: shred now Macros and ingredients: Macros for 1: 495 cals, 54g protein 23 carbs 26 fat Recipe to make 4 16oz. 93/7 beer 4 oro wheat keto English buns Onion Jalapeno Taste flavor co honey siracha 16 slices center cut bacon 4 slices velveeta Salt and pepper #Baconator #HighProtein #LowCalorie #HealthyBurger #easyrecipesathome

“We” should go fishing this weekend

Chicken bacon ranch pizza for people with big ole taste buds but are still trying to get in or stay in shape. Ingredients: For the dough: 1/2 cup self-rising flour (or fit flour) 90g nonfat Greek yogurt For the toppings: 1/2 cup pizza sauce 28g reduced-fat cheddar cheese 3 slices thin provolone cheese 5oz cooked chicken breast (shredded or chopped) 4 slices center-cut bacon (cooked and crumbled) 56g fat-free cheese 28g low-moisture mozzarella Protein ranch dressing (for drizzling) Instructions: Prepare the dough: Preheat your oven to 400°F (200°C). In a bowl, mix 1/2 cup of self-rising flour (or fit flour) with 90g of nonfat Greek yogurt. Stir until it forms a dough. If it’s too sticky, add a little more flour. Lightly flour a surface and roll out the dough into your desired pizza shape, keeping it around 1/4 inch thick. Place the rolled-out dough onto a parchment paper-lined baking sheet or pizza stone. Pre-cook the dough: Bake the dough for about 8-10 minutes until it starts to lightly brown and firm up. You don’t need to fully bake it yet, as it will bake more with the toppings. Prepare the toppings: Cook the chicken breast if it’s not already cooked. You can grill, bake, or pan-sear it. Shred or chop it into bite-sized pieces. Cook the bacon in a skillet until crispy. Once done, chop or crumble it into smaller pieces. Set all toppings aside. Assemble the pizza: Once the dough has pre-baked, spread 1/2 cup of pizza sauce evenly over the base. Layer the reduced-fat cheddar, provolone, fat-free cheese, and mozzarella evenly across the pizza. Add the shredded chicken and crumbled bacon. Bake the pizza: Place the assembled pizza back into the oven for another 8-10 minutes, or until the cheese has melted and the crust is golden brown. Finish and serve: Once out of the oven, drizzle the protein ranch dressing over the top. Slice and enjoy your high-protein chicken bacon ranch pizza! Macros: Approximately 1064 cals, 138g protein 37 fat, 45 carbs

Burrito meal prep is the most convenient way to meal prep IMO. Ingredients and macros for these bad boys are below! Hit me with a “fast food me” and I’ll giveaway a few of my fast food recipes books 🔥🍕🍝 Recipe makes 9 burritos Macros: 371 cals, 37.5g protein 18 carbs 17 fat You’ll need: 32oz. 95/5 beef 3 tbsp taco seasoning 1 tbsp cumin 1 cup minute rice 1 cup chicken stock 50g chipotle in adobo sauce 1/4 cup tomato sauce One onion chopped 8 tbsp nacho cheese 180g reduced fat cheddar 9 mission carb balance tortillas #mealprep #healthyrecipes #fitfood

🥳PART 1 of MEAL PREPS YOU CAN ACTUALLY COOK. Korean Beef Mac & Cheese Recipe Ingredients Mac & Cheese: * 10 oz. Banza shells pasta * 1 cup 2% evaporated milk * 1 cup chicken stock * 150 g reduced-fat cheddar, shredded * 50 g 1/3 reduced-fat cream cheese * Salt and pepper, to taste Korean Beef: * 32 oz. top sirloin, shredded * 1 tbsp Korean BBQ marinade * 1 cup low-cal soy sauce * 3 tbsp zero-cal sweetener * 1 tbsp gochujang * 3–4 tbsp sriracha (adjust to your spice level) * 1 tbsp honey * 1/2 cup chicken stock * 3–4 cloves garlic, minced Instructions Step 1: Cook the Pasta 1. Cook the Banza shells according to package instructions. Drain, rinse, and set aside. Step 2: Make the Korean Beef 1. In a large pan over medium-high heat, add a bit of oil (optional) and sauté the minced garlic until fragrant (about 1 minute). 2. Add the shredded sirloin to the pan and sear until it starts browning. 3. In a small bowl, whisk together soy sauce, Korean BBQ marinade, sweetener, gochujang, sriracha, honey, and chicken stock. 4. Pour the sauce into the pan with the beef, stir well, and reduce the heat to medium-low. 5. Let it simmer for about 10–15 minutes, stirring occasionally, until the sauce thickens slightly and coats the beef. 6. Taste and adjust spice/sweetness as needed. Step 3: Make the Mac & Cheese 1. In a large pot over medium heat, add the chicken stock and evaporated milk. Bring to a gentle simmer. 2. Add the cream cheese and stir until melted and smooth. 3. Gradually add the cheddar, stirring continuously until fully melted. 4. Add salt and pepper to taste. 5. Toss in the cooked pasta and stir to coat evenly. If it gets too thick, add a splash of chicken stock or milk to loosen it up. 599 cals, 60g protein

Healthy Honey Pepper Chicken Mac and Cheese (500 Calories, 52g Protein) HIT ME WITH A “PROTEIN BOWL” if you dig it! INGREDIENTS: * 32 oz chicken breast, raw & skinless * 12 oz protein pasta (Barilla Plus) * 50g 1/3 reduced fat cream cheese * 100g reduced fat cheddar cheese * 0.75 cup 2% evaporated milk * 1 cup low sodium soy sauce * 2 tsp honey * 1 cup chicken broth * 1 tbsp corn starch * 1 egg * Black pepper to taste STEPS: 1. Boil Pasta: Cook protein pasta as directed. Drain and set aside. 2. Prep Chicken: Dice chicken, season with pepper, and toss in 1 tbsp cornstarch + 1 beaten egg. Sauté in a pan until golden. 3. Make Sauce Base: In a saucepan, whisk soy sauce, evaporated milk, chicken broth, honey, and cream cheese. Heat until smooth. 4. Add Cheese: Stir in shredded cheddar until melted and creamy. 5. Combine: Add cooked chicken and pasta into the sauce. Simmer 2-3 mins. 6. Finish: Top with cracked black pepper, extra cheddar if you’re feeling wild.

Hearty Potato, Steak, and Bacon Meal Prep with Chipotle Sauce Hit me with a “protein please” Hope you guys enjoy . 😉 Makes 6 bowls 1 serving 530 cals 62g protein 22 carbs 18 fat Ingredients * 4 medium russet potatoes * 1 tablespoon olive oil * Salt, to taste * Pepper, to taste * 1 teaspoon garlic powder * 1 teaspoon paprika * 32oz sirloin steak, thinly sliced * 1 white onion, thinly sliced * 8 jalapeños, thinly sliced * 120g reduced-fat mozzarella, shredded * 120g reduced-fat cheddar, shredded * Salt, to taste * Pepper, to taste * 1 tablespoon olive oil Directions: Make Chipotle Sauce: Blend 300g non-fat Greek yogurt, 50g chipotle in adobo, and 3 minced garlic cloves. Season with salt and pepper. Chill. Prep Potatoes: Peel and cube 4 russet potatoes. Soak in cold water for 30 minutes for crispiness. Season Potatoes: Drain, dry, and toss with 1 tbsp olive oil, salt, pepper, garlic powder, and paprika. Air Fry: Cook seasoned potatoes at 400°F (200°C) for 15-20 minutes, shaking halfway, until crispy. Sauté Veggies: Heat 1 tbsp olive oil in a skillet. Cook sliced onions and jalapeños until translucent. Cook Steak: Add sliced sirloin to skillet with onions and jalapeños. Season with salt and pepper. Cook 5-7 minutes until done. Shred Cheese: Grate 120g reduced-fat mozzarella and cheddar. Assemble: Layer air-fried potatoes, steak mixture, and cheese in containers. Serve with chipotle sauce.

Shhhh keep it a secret

The have it your wayyyyy burger