Kyle Smith

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

Cheddar chicken bacon jalapeño popper burritos (174 recipes in bio) Ingredients: 2 lbs chicken breast or thigh (boneless, skinless) 6 slices center cut bacon 6 large Xtreme Wellness wraps 80g reduced-fat cheddar cheese (shredded) 100g fat-free mozzarella cheese (shredded) 200g nonfat Greek yogurt 100g 1/3 reduced-fat cream cheese Seasonings: cumin, garlic powder, chili powder (amounts below) Optional: diced jalapeños for heat (fresh or pickled) Step-by-Step Instructions: 1. Prep & Cook the Bacon Preheat oven to 400°F (204°C). Lay 6 slices of center cut bacon on a baking sheet lined with parchment. Bake for 15–20 minutes, or until crispy. Remove, let cool, and chop into small pieces. Set aside. 2. Sear & Bake the Chicken Season generously with: 1 tsp cumin 1 tsp garlic powder 1 tsp chili powder Salt and pepper to taste Pan sear in a large skillet with a little oil over medium-high heat until browned (about 5–6 minutes). Transfer to a baking dish and finish in the oven at 400°F for 10–12 minutes, or until internal temp reaches 165°F. 3. Make the Creamy Jalapeño Filling In a bowl, combine: 100g cream cheese 200g nonfat Greek yogurt Optional: chopped jalapeños to taste Mix until smooth. Then fold in: Cooked chicken Chopped bacon Cheddar and mozzarella cheeses 4. Assemble the Burritos Lay out 6 Xtreme Wellness wraps. Evenly divide the chicken popper mixture onto each wrap (about ~1 cup per wrap). Roll burrito-style (fold in sides, then roll tightly). 5. Optional Toasting + Storage Optional: Lightly toast each burrito in a pan seam-side down for crispness. Let cool and wrap each burrito in foil or plastic wrap. Recipe makes 6 500 cals, 60g protein 31 carbs 18 fat

How I Lost 80 Pounds by Eating My Favorite Foods ✅ drop me a ❤️ and a “ time for a Change” (also tell me a little about yourself) below, as the usual, I give out 5 free ebooks per week for one of you in the comments I started this journey for myself. At 34 years old, nearly 280lbs, and facing heart disease and diabetes in my future, I knew I had to change. I couldn’t keep living this way and risk not being the active, present father I wanted to be for my two young boys. The future was staring me down, and I had no choice but to act. I quickly realized two things: I couldn’t out-exercise a bad diet, and I had to make changes in the kitchen to see real progress. After some research, I came to a few key realizations: 1.) A caloric deficit is the only way to lose weight (whether through exercise or dietary changes, being in a deficit was the answer). 2.) Protein is essential for preserving muscle while losing fat and keeping me full. 3.) I simplified my plan into two core goals: stay in a calorie deficit and focus on high protein. With those principles in mind, I got creative in the kitchen, making a healthier version of a double cheeseburger that was 450 calories and packed with 50g of protein. The result? I dropped 78lbs in just one year, and I’ve never looked back. #chicken #bacon #ranch #cozy #fatlosstips #healthyliving #fitnessjourney #highprotein #EasyRecipes #cook

SAVE THIS ONE SHRED FAM – you’re gonna want it on repeat! This one’s creamy, cheesy, loaded with protein, and straight-up comforting! It’s like Tuscan vibes met your fat loss goals. (174 recipes in the bio) Tuscan Chicken & Creamy Rice (Makes 5 servings) Ingredients: 32 oz chicken breast, raw & skinless 3 cups cooked Minute Rice 70g 1/3 reduced-fat cream cheese 250g fat-free cottage cheese 28g parmesan cheese 56g reduced-fat cheddar 0.5 packet mac & cheese powder (Kraft) 0.25 cup evaporated 2% milk 0.5 cup chicken broth 1 tbsp black pepper 1 tbsp onion powder 1 tsp smoked paprika 1 tbsp Italian seasoning 40g sundried tomatoes, chopped 1 cup spinach, fresh 4 cloves garlic Salt to taste Step-by-step Recipe (6 Steps for Instagram): Grill the Chicken Season 32 oz chicken breast with salt, pepper, and smoked paprika. Grill until fully cooked and nicely charred. Dice and set aside. Cook the Rice Prepare 3 cups of Minute Rice and fluff with a fork. Set aside. Make the Creamy Sauce In a blender, combine 70g reduced-fat cream cheese, 250g fat-free cottage cheese, 0.25 cup evaporated milk, 0.5 cup chicken broth, 1 tsp onion powder, 1 tbsp Italian seasoning, 1 clove garlic, and 0.5 packet mac & cheese powder. Blend until smooth. Simmer the Sauce Pour sauce into a large skillet over medium heat. Stir in 28g parmesan cheese and 56g cheddar until melted and creamy. Toss Everything In Add grilled chicken, 3 cups rice, 40g sundried tomatoes, 1 cup spinach, and 3 more cloves minced garlic to the skillet. Stir to coat in the sauce. Let it all simmer together for 3–5 minutes. Taste & Plate Adjust salt and pepper if needed. Spoon into bowls and top with a pinch more parm if you’re feelin’ it. Macros (per serving): ~587 cal | ~58g protein | ~57g carbs | ~12g fat #mealprep #healthyeating #fitfood

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

Cheesy Steak Cajun Alfredo “SAVE THIS ONE” … and make it for yourself or that special somebody. Again.. the trick doesn’t go both ways (macros below)👇 (174 ways to shred in bio) Ingredients (makes ~4 servings): * 25 oz sirloin steak (cubed) * 5 slices center-cut bacon * 70g (about 2.5 oz) 1/3 reduced fat cream cheese * 28g (1 oz) Parmesan cheese * 28g (1 oz) reduced fat cheddar cheese * 250g (1 cup) fat-free cottage cheese * 1 garlic clove * 0.25 cup 2% evaporated milk * 0.5 cup chicken broth * 1 tsp Cajun seasoning * 3 tbsp dry Alfredo seasoning mix * Salt and black pepper to taste * 9 oz DeCecco brand cavatappi * Avocado spray (for cooking) Instructions: 1. Sear the Steak & Bacon
Cube 25 oz sirloin steak and cook in a hot stainless steel pan sprayed with avocado oil spray over high heat until browned and crispy (about 4–6 minutes).
Chop and add 5 slices of center-cut bacon to the pan, cooking until crisp. Remove both and set aside. 2. Boil the Pasta
Cook 9 oz cavatappi noodles according to package instructions until al dente. Drain and set aside. 3. Blend the Sauce
In a blender, combine: * 250g (1 cup) fat-free cottage cheese * 70g (2.5 oz) 1/3 reduced fat cream cheese * 28g (1 oz) Parmesan cheese * 28g (1 oz) reduced fat cheddar * 1 clove garlic * 0.25 cup 2% evaporated milk * 0.5 cup chicken broth * 1 tsp Cajun seasoning * 3 tbsp dry Alfredo seasoning mix
Blend until ultra-smooth and creamy. 4. Heat the Sauce
Pour the blended sauce into a nonstick pan and cook over medium-low heat, stirring gently until warmed through and slightly thickened—about 5 minutes. Don’t boil to avoid curdling. 5. Combine & Season
Add the cooked pasta, steak, and bacon into the pan of sauce. Toss to coat evenly. Season with salt and black pepper to taste. 611 cals, 64g protein 45 carbs 18 fat #pasta #mealprep #fitfood

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.

The king of chicken nuggets is…

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

Garlic Steak Bites w/ Cheesy Cajun Broccoli Orzo High Protein. Low Cal. Pure Flavor. This one SLAPS, Shred Fam. Juicy garlic steak bites + creamy Cajun orzo + broccoli = absolute fire. You’ll be looking forward to every meal this week — trust me. (174 ways to shred above) If you want high-protein meals that actually taste amazing… I got you. Macros (per serving): 550 cals | 61g protein | 46g carbs | 15g fat Makes 6 servings Drop a “MEAL PREP” if you want more recipes like this! Macros: 550 cals, 61g protein, 46 carbs, 15 fat Makes 6 servings Ingredients * 300g fat-free cottage cheese * Cajun seasoning (to taste) * Garlic seasoning (to taste) * Minced garlic (to taste) * 140g reduced-fat cheddar cheese * 32oz sirloin steak * 1 cup broccoli (fresh or frozen) * 50ml fat-free Fairlife milk * 7 servings orzo protein rice from Barilla Instructions 1. Prepare the Steak: Season the sirloin steak with Cajun seasoning, garlic seasoning, and minced garlic. Let it marinate for at least 30 minutes. 2. Cook the Orzo/Rice: In a pot, cook the orzo or rice according to package instructions. Add the broccoli during the last 3-4 minutes of cooking. Drain and set aside. 3. Make the Cheese Sauce: In a blender, combine the fat-free cottage cheese, reduced-fat cheddar, fat-free milk, and a pinch of Cajun seasoning. Blend until smooth and creamy. 4. Grill the Steak: Preheat your grill to medium-high. Grill the marinated steak for about 4-5 minutes per side, or until it reaches your desired doneness. Remove from the grill and let it rest for a few minutes before slicing into bite-sized pieces. 5. Combine Orzo and Sauce: In the pot you used for the orzo/rice, add the cheese sauce and stir until well combined. Heat gently if necessary. 6. Add Steak: Gently fold in the grilled steak bites into the cheesy orzo mixture, ensuring everything is evenly coated. 7. Serve and Portion: Divide the dish into 6 servings and plate them. Enjoy!

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

Mongolian Beef! Save this one so you can make it and get what you need next time you’re at the grocery store. Mongolian Beef & Rice (2 Servings) 🔥 Sweet, spicy, high-protein & meal-prep ready (174 ways to shred above) Macros per serving (est.): ~540 cals | 40g protein | 50g carbs | 18g fat Ingredients 12 oz top sirloin, thinly sliced 12g corn starch (about 1 tbsp) 1 red bell pepper, sliced 1 small yellow onion, sliced 2 cups cooked white rice Sauce ½ cup low-sodium soy sauce ¼ cup sriracha ¼ cup light ketchup 1 tbsp rice vinegar ½ cup bone broth 3 tbsp monk fruit sweetener 3 tbsp honey 1 tbsp red pepper flakes (adjust to heat preference) Toppings Sesame seeds, to taste Green onion, sliced for garnish Instructions 1. Prep the Beef In a bowl, toss 12 oz thin-sliced top sirloin with 12g cornstarch until lightly coated. Let it sit while you prep the sauce and veggies. 2. Make the Sauce In a small bowl, whisk together: ½ cup low-sodium soy sauce ¼ cup sriracha ¼ cup light ketchup 1 tbsp rice vinegar ½ cup bone broth 3 tbsp monk fruit sweetener 3 tbsp honey 1 tbsp red pepper flakes Set aside. 3. Cook the Veggies In a hot nonstick skillet with a splash of oil, sauté 1 sliced red bell pepper and 1 sliced onion for 3–4 minutes, until slightly softened but still crisp. Remove and set aside. 4. Sear the Beef In the same pan, sear the cornstarch-coated beef over medium-high heat for 2–3 minutes per side, or until browned and cooked through. 5. Add Sauce & Simmer Pour the sauce into the skillet with the beef. Stir well and let it simmer for 3–4 minutes, until thickened and glossy. Add back the sautéed veggies and stir to coat. 6. Assemble & Serve Plate 1 cup of cooked white rice per bowl. Top with Mongolian beef and veggies, then finish with a sprinkle of sesame seeds and sliced green onion. #fitfood #healthychoice #EasyRecipe

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.

Green Chile Chicken Burritos (SAVE THIS ONE.. you’re gonna wanna prep it asap) are creamy, cheesy, and clock in at 58g of protein each. Made with cottage cheese, cream cheese, and TWO types of cheddar — this is flavor that fuels fat loss. Full recipe below! Makes 6 Big Burritos Macros (per burrito): ~486 calories | 58g protein | 21g fat | 37g carbs Ingredients: 32 oz chicken breast, cooked and shredded 90g reduced fat cream cheese (1/3 less fat) 250g nonfat cottage cheese 160g reduced fat cheddar, shredded 6 slices thin sharp cheddar 1 container Hatch green chiles (8 tbsp / ~240g) 6 Mission Carb Balance whole wheat tortillas (110 cal each) Optional seasoning: garlic powder, cumin, salt, smoked paprika, black pepper Instructions: Grill or pan-sear your chicken with basic seasonings (salt, pepper, garlic, smoked paprika). Shred once cooked. In a blender, combine: Cream cheese Cottage cheese Half of the green chiles A pinch of salt and cumin Blend until smooth and creamy. In a large pan over medium heat, add shredded chicken + creamy sauce + shredded cheddar + remaining green chiles. Stir until hot and melty. Warm tortillas, fill each with the cheesy chicken mix, and top with 1 slice of sharp cheddar per burrito. Roll tightly and sear burritos seam-side down in a skillet or air fryer for that crispy golden crust. Slice, serve, and flex on your deficit. #tastyshreds #highproteinmeals #fatlossrecipes #burritobowl #greenchileburrito #mealprepideas #lowcalhighprotein

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

“We” should go fishing this weekend

Cheesesteak protein bowl 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. #highprotein #lowcalorie #easytomake #chickentenders #airfry #Recipe #food #lowcaloriemeals #highproteinmeals #highproteinrecipes #mealprepideas #EasyRecipes #airfryerrecipes #healthydinner #macrofriendly #proteinpacked #Foodie #healthyrecipes

I heard someone wise once say, judging people won’t get them to hate you but it’ll eventually get them to hate themselves. Even at my heaviest she didn’t treat me different, never made me feel ugly, or belittled. Anytime i complained about my looks or my weight she’d say “you look great babe… but if you want to get healthier you can do it.” Maybe there’s someone in your life that isn’t living up to there maximum potential. Speak life into them, cast a vision for where they could be.

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.

Delicious chicken crust pizza with @danosseasoning with red pepper to take it over the top! For the entire pizza you’re looking at 1,140 cals, 150g protein 51g fat 20g carbs To make this one you’ll need: 1lbs 96/4 ground chicken 56g fat free cheese 56g reduced fat mozzarella 2 tbsp grated Parmesan 2 eggs @danosseasoning cheesoning w/red pepper 1/2 cup pizza sauce 15 slices turkey pepperoni