Kyle Smith

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.

✅ protein pizza bowls are unmatched . Wish I could ship one of these to you but you’re going to have to make it yourself.. or employ your spouse. Just give him/her the instructions below 👇.. you got this. (150 ways to shred in bio) Macros : 480 cals, 49g protein, 22 fat 22.5 carbs Makes 7 servings Pizza Protein Bowl Recipe Ingredients * 3 medium russet potatoes * 56g turkey pepperoni * 32 oz. 95/5 beef * 210 g reduced fat mozzarella * 7 slices thin provolone * 6 slices Canadian bacon * 7 slices center cut bacon * 2 cups marinara sauce * Garlic powder * Italian seasoning * Paprika * Salt * Pepper Instructions 1. Prep the Potatoes: Preheat your oven to 400°F (200°C). Wash and cut the russet potatoes into bite-sized cubes. Toss them in a bowl with olive oil, garlic powder, paprika, salt, and pepper. 2. Bake the Potatoes: Spread the seasoned potato cubes on a baking sheet in a single layer. Bake in the preheated oven for about 25-30 minutes, or until golden brown and crispy, tossing halfway through. 3. Cook the Beef: While the potatoes are baking, heat a large skillet over medium-high heat. Add the 95/5 beef, breaking it apart with a spatula. Season with garlic powder, Italian seasoning, salt, and pepper. Cook until browned, about 7-10 minutes. Drain any excess fat if necessary. 4. Prepare the Bacon: In another skillet, cook the center cut bacon until crispy. Remove and let it drain on paper towels. Once cooled, crumble into pieces. In the same skillet, briefly sauté the Canadian bacon for added flavor. 5. Combine Meats: Add the crumbled center cut bacon and sautéed Canadian bacon to the cooked beef in the skillet. Stir to combine, allowing flavors to meld for a couple of minutes. 6. Assemble the Bowls: Once the potatoes are done, divide them among 7 bowls. Top each with the beef and bacon mixture. Pour marinara sauce over the top, then add a slice of provolone cheese on each bowl. 7. Melt the Cheese: Return the bowls to the oven (or use the broiler) for about 5 minutes, or until the cheese is melted and bubbly. Once done, sprinkle the reduced fat mozzarella over each bowl, allowing it to melt slightly. Serve hot.

✅ Drop a “ready to shred” in the comments and like this post to grab one of the 5 free ebooks I’m giving away today! 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

Meal prep for yummies. Lets keep this one rolling. What should we meal prep next?? PART 1 of meal prep for YUMMIES is in the books! Hoping to make 25-30 recipes on this series!! Basically 5-7 servings for every meal! Easy to take with you to work options! Pop them In the freezer, reheat and enjoy. 😉 519 cals 55g protein 47 carbs 13 fat 32oz. Rae skinless chicken 200g nonfat Greek yogurt All purpose seasoning Taste flavor co honey siracha (4 tbsp) Low cal Thai wing sauce 2-3 tbsp 8oz. Banza noodles dry 1.25 cup fat free Fairlife 125g reduced fat cheese 1/2 container mac n cheese powder 7 slices center cut bacon 3 slices velveeta #Foodie #recipes #mealprep

🔥 Burrito Meal Prep That’ll Rock Your Macros & Tastebuds 🔥 if you dig this one hit me w/ a “BURRITO PLEASE.” Today, I set out to crush a burrito meal prep that not only nailed my macros but took my tastebuds on a wild ride. Mission accomplished! 😂 If you’re diving into a fitness journey, or about to, 174 recipes 1 burrito = 520 cals, 50g protein, 38g carbs, 30g fat Ingredients (Makes 8): 40oz shaved thin-sliced steak or ribeye 16 tbsp nacho cheese 8 Mission carb balance tortillas 9 slices center cut bacon 1 white onion 1 green bell pepper 1 red bell pepper 240g nonfat Greek yogurt (for chipotle sauce) 9 slices thin-sliced provolone Salt, pepper, garlic Steps: Cook the meat: Sear that shaved steak (or ribeye) with salt, pepper, and garlic. Set aside. Bacon + Veggies: Crisp up the bacon and sauté your onions & peppers in the bacon grease for extra flavor. Chipotle Sauce: Mix nonfat Greek yogurt with some of the chipotle sauce from the book. Build it: Lay your tortillas flat, then layer on the steak, bacon, sautéed veggies, nacho cheese, and provolone. Roll it: Wrap that beauty tight and throw it on a skillet to crisp up each side. Boom. Done. Enjoy! These burritos are full of flavor and packed with everything you need to crush 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

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? ⬇️💭

Queso chicken & rice burritos Ingredients: * Chicken & Rice: * 32 oz cubed chicken breast * 3 tbsp taco seasoning * 1 tbsp garlic salt * 1 lime (zested and juiced) * 2 cups Minute Rice * 1/2 cup tomato paste * 2 cups chicken broth * 1 tsp cumin * 1 tsp onion powder * Salt and pepper to taste * 1-2 cloves fresh garlic, minced * 2 tbsp chopped white onion * Queso Sauce: * 10 tbsp nacho cheese * 1/4 cup chicken broth * 1 cup 2% evaporated milk * 20g reduced-fat cheddar cheese * 1 tbsp chopped jalapeño * 1 tsp salt (or to taste) * 40g 1/3 reduced-fat cream cheese * Other: * 8 carb balance tortillas * 120g reduced-fat cheddar cheese, evenly distributed across each tortilla Instructions: Step 1: Air Fry Chicken 1. Preheat your air fryer to 375°F (190°C). 2. Season the cubed chicken with taco seasoning, garlic salt, lime juice, and lime zest. Toss well to coat evenly. 3. Air fry the chicken in a single layer for 12-15 minutes, shaking the basket halfway through for even cooking, until the chicken reaches an internal temperature of 165°F (75°C). 4. Once cooked, transfer the chicken to a food processor and pulse until shredded. Step 2: Prepare Rice 1. In a saucepan, bring 2 cups of chicken broth to a boil. 2. Stir in 2 cups of Minute Rice, tomato paste, cumin, onion powder, and minced garlic. 3. Reduce the heat to low, cover, and let it sit for 5 minutes until the rice is fully cooked and the broth is absorbed. Step 3: Make the Queso Sauce 1. In a pan over medium heat, combine 10 tbsp of nacho cheese, chicken broth, evaporated milk, reduced-fat cheddar, jalapeño, and salt. Stir until the cheese is melted and the sauce is smooth. 2. Add the 40g reduced-fat cream cheese and stir until completely incorporated, creating a creamy queso sauce. Step 4: Combine Everything 1. In a large bowl, combine the shredded chicken, cooked rice mixture, and queso sauce. Stir until everything is evenly mixed and well-coated with the creamy queso sauce. 422 cals, 43g protein 24 carbs 14 fat Add 15g reduced fat cheddar to each burrito before air frying or baking or grilling.

FULLY LOADED FRIES 🍟 who you got? FLY EAGLES FLY OR 3 peat? 948 calories 110g of protein 64 carbs, 27 fat 9oz. Grilled chicken (garlic powder, paprika, onion powder, salt, pepper,) 56g fat free cheddar 1.5 medium russets 130g nonfat Greek yogurt (protein ranch) 4 slices center cut bacon 40g 1/3 reduced fat cream cheese 40g low moisture mozzarella Blue cheese 2-3g Red onion Jalapeno Green onion or chives IN CASE I CAN JINX THEM .. kc is gonna win.. yeaH Go CHIEFS .

76% of you said you wanted Crispy garlic Lemon chicken w/ Mac n cheese.. 🧀 so in the shred fam democracy, majority rules and 100% of you now get to enjoy. 😉 (Full macro & recipe below) Hope you guys like this one ☝️ and make it for your gym crush. 😻 wife, gf, husband .. whatever you got Ingredients (Divided for Chicken & Mac and Cheese) For the Crispy Chicken: 32 oz Chicken breast, raw, skinless 2 Eggs 35g Corn starch (for coating) Olive oil spray For the Lemon Garlic Sauce: 0.5 cup Low-sodium soy sauce 4 tbsp Rice vinegar 2 tsp Honey 1 Lemon, juiced 30g Corn starch (for slurry) For the Mac and Cheese: 10 oz Chickpea penne 120g Reduced-fat cheddar cheese 350g Fat-free cottage cheese 1/2 cup Fat-free milk Step-by-Step Recipe Step 1: Coat and Air Fry the Chicken Beat eggs in a bowl. In a separate container, add 35g cornstarch. Dip chicken into the egg wash, then place it in the container with cornstarch. Shake well to evenly coat. Lightly spray the coated chicken with olive oil spray. Air fry at 400°F (200°C) for 20 minutes, flipping halfway through, until crispy and golden brown. Step 2: Cook the Macaroni Cook chickpea penne according to package instructions. Drain and set aside. Step 3: Make the Cheese Sauce In a blender, combine cheddar cheese, cottage cheese, and fat-free milk. Blend until smooth and set aside. Step 4: Make the Lemon Garlic Sauce In a pan over medium heat, combine soy sauce, rice vinegar, honey, and lemon juice. Mix 30g cornstarch with a little water to create a slurry. Slowly whisk the slurry into the sauce, stirring constantly until thickened. Step 5: Coat the Chicken in the Sauce Once the chicken is cooked and crispy, toss it into the thickened lemon garlic sauce, coating it evenly. Step 6: Finish the Mac and Cheese Heat the blended cheese sauce in a pan over low heat, stirring until smooth. Mix with the cooked pasta and season to taste. Step 7: Serve and Enjoy! 515 cals, 41 carbs, 12 fat, 60 protein Plate the crispy, saucy chicken alongside the creamy chickpea mac and cheese. Enjoy!

Originally I just did this for me. I was a dad who saw the writing on the wall. 34 years old, nearly 280lbs, heart disease and diabetes in my near future. I saw my two young boys growing up with a father who couldn’t be as active with them as i wanted to be. I saw the future, and undeniably new a change was inevitable. I had to. I couldn’t stay the same. The only problem was, I knew I couldn’t out exercise my bad eating habits, I knew something would have to change in the kitchen for me to get where I wanted to be. After a few weeks of research, I came to a few conclusions. 1.) Being in a caloric deficit is how weight loss is accomplished (whether that’s through extensive extra cardio or a diet shift, I had to be in a deficit to lose weight), 2.) increasing my protein will help me retain some muscle while losing the fat and keep me satiated. 3.) i simplified my plan into two goals… a calorie deficit, while eating high protein. Those were my only two rules, so I headed to the kitchen and made a double cheeseburger with a few ingredient swaps. It came to 450 cals, and 50g of protein. I dropped the 78lbs in a year and never looked back. # chicken #bacon #ranch #cozy #fatlosstips #healthyliving #fitnessjourney #highprotein #EasyRecipes #cook

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

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

Chili isn’t an intimidating all day cook! Make this easy version in about 25 minutes with nacho taters for meal prep! (We down 21lbs.. 6 week to go) Ingredients: Chile: 32 oz 96/4 beef 2 cups beef broth 1/2 cup tri-blend beans 1/2 cup tomato paste Seasonings: 2 tbsp chili powder, 1 tbsp salt, garlic powder, onion powder, paprika, 2 tbsp zero-calorie sweetener Nacho Potatoes: 3 medium russet potatoes, cubed 120g reduced-fat cheddar cheese 40g 1/3 reduced-fat cream cheese 1 cup 2% evaporated milk 5 tbsp nacho cheese Toppings: 120g ranch non-fat Greek yogurt sauce Instructions: Step 1: Prepare the Chile In a large skillet, brown the 96/4 beef over medium-high heat, breaking it apart as it cooks. Once browned, add the 2 cups of beef broth, 1/2 cup of tri-blend beans, and 1/2 cup of tomato paste. Stir in the chili powder, salt, garlic powder, onion powder, paprika, and zero-calorie sweetener. Let the mixture simmer on low heat for about 20 minutes, stirring occasionally, until thickened and well combined. Set aside. Step 2: Air Fry the Potatoes Preheat your air fryer to 400°F (200°C). Cube the 3 russet potatoes into bite-sized pieces, and toss them in a bit of olive oil, salt, and pepper. Arrange the potatoes in the air fryer basket in a single layer. Air fry at 400°F for about 15-20 minutes, shaking the basket halfway through, until golden and crispy. Step 3: Make the Nacho Cheese Sauce In a small saucepan, combine the 40g cream cheese, 1 cup evaporated milk, and 5 tbsp nacho cheese. Heat over medium, stirring constantly until the cheese melts and the mixture is smooth. Add the reduced-fat cheddar and stir until fully melted and smooth. Set aside. Step 4: Assemble the Nacho Potatoes Once the air-fried potatoes are done, transfer them to a large serving bowl or individual bowls. Pour the nacho cheese sauce over the potatoes, making sure they are generously coated. Step 5: Add the Chile Spoon the prepared chile over the nacho potatoes, spreading it evenly to cover the dish. Step 6: Add Ranch Yogurt Sauce Drizzle the 120g of ranch non-fat Greek yogurt sauce over the top for a cool, creamy finish. 5 servings: 566 cals, 58g protein, 18 fat, 38 carbs

Healthy Cheesy Fiesta Bowl Makeover #tacos #beef #cheddar #proteinpacked

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

🥳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

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

High Protein ultimate breakfast skillet for the Shred Fam. Hit me with a “DIET HACK” if you dig this one. ☝️ This one makes 7 servings so you can have a breakfast every single day this week… unless of course your husband or wife gets a hold of it.. or your kids.. or roommates or something. Definitely hide this one. Macros for 7 servings 412 calories 16 fat 23 carbs 44g protein 📖 174 recipes to download instantly Ingredients to Make at home : 700g egg white (or the yellow kind lol) 75g reduced fat cheddar (add to eggs) 18 slices Canadian bacon 8 chicken sausages link (130 cals, 14g protein each) 7-8 slices center cut bacon 3 medium Russett potato 6 tbsp nacho cheese Salsa 1 onion 1 bell pepper 🫑 What are we making next ?