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.

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

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

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

The king of chicken nuggets is…

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

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.

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

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!

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

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