Kyle Smith

🍫FREE GIVEAWAY 🍫 Get a free ebook today! Like and comment “ready to shred” for a chance to win one of five free ebooks! I’ll giving out 5 of my new fast food flips cookbook ! Originally, losing this weight was for self help.. As a 34-year-old dad weighing nearly 280 lbs, I faced the stark reality of heart disease and diabetes looming in my future. I wanted to be active with my two young boys but knew a change was inevitable. I couldn’t out-exercise my bad eating habits, so I focused on the kitchen. Here’s what I learned: Caloric Deficit: Essential for weight loss, achieved through diet or extra cardio. High Protein: Helps retain muscle and keeps you full. Simplified Goals: Focused on a calorie deficit and high protein intake. With these rules, I created meals like a 450-calorie, 50g protein double cheeseburger. Over a year, I lost 78 lbs and transformed my life. Join me on this journey! #chicken #bacon #ranch #cozy #fatlosstips #healthyliving #fitnessjourney #highprotein #EasyRecipes #cook

🍔 Hit me with a “struggle is real” in the comments.. 5 ebooks going out in the next 24hrs. MY STORY BELOW 👇 I used to struggle with making lasting changes. I’d try out a plan for a few weeks, but would lose steam and give up before I could see results. Btw If you aren’t 1 of the 5.. we are still running 70% off ❤️ ✅ My biggest challenge was figuring out nutrition. I used to believe carbs were the enemy. Counting calories felt like a foreign language. Macros? I thought that was just something you learned in a business class. And I honestly thought eating healthy meant nothing but chicken, broccoli, and rice every day. ✅ What worked for me was making nutrition simple. After a bit of research, I realized calorie tracking isn’t so hard (shoutout to the MyFitnessPal app!). I learned I could still enjoy my favorite foods—like burgers and tacos—by swapping out a few ingredients. Over time, what once felt like my biggest struggle turned into my secret weapon. ✅ If you’re starting fresh, don’t stress. I’ve been there, and I’m here to tell you it’s all about taking small steps. You’ve got this! And by the way, I’ve got 174 recipes in my bio to help get you started. #cheeseburger #burger #proteinpacked #EasyRecipe #easydinner #cozy #foodiegram

☝️#Part 25 of meal prep for yummies presents, loaded crispy potato nacho steak bowls Instructions: Step 1: Prepare the Potatoes 1. Preheat the air fryer to 400°F (200°C). 2. Cut the russet potatoes into 1-inch cubes. Toss them in a bowl with olive oil, salt, and pepper. 3. Place the potatoes in the air fryer basket and cook at 400°F for 15-20 minutes, shaking halfway through. The potatoes should be golden brown and crispy on the outside and soft inside. Step 2: Cook the Steak & Veggies 1. Preheat a grill pan on the stove over medium-high heat. 2. Season the steak with taco seasoning, paprika, garlic powder, salt, and pepper. 3. Grill the steak on both sides for about 4-5 minutes per side (for medium-rare; adjust time for desired doneness). Let it rest for a few minutes before slicing it thinly. 4. Cook the vegetables: While the steak rests, in the same pan, toss the cubed bell pepper, onion, and sliced jalapeños. Sauté for about 5-7 minutes until tender and slightly charred. Remove from heat. Step 3: Make the Nacho Cheese Sauce 1. In a blender or food processor, combine the fat-free cottage cheese, garlic cloves, diced jalapeño, Kraft cheese powder, reduced-fat cheddar, and Fairlife milk. Blend until smooth and creamy. 2. Heat the cheese sauce in a small pot on low heat, stirring occasionally until warmed through. Adjust seasoning with a pinch of salt or more milk if needed for consistency. Step 4: Assemble the Bowls 1. Layer the bowls: Start with a base of crispy air-fried potatoes. 2. Top with grilled steak slices, followed by the sautéed bell peppers, onions, and jalapeños. 3. Drizzle with nacho cheese sauce over the top. 4. Optional: Garnish with additional seasonings like taco seasoning, fresh herbs, or a dollop of Greek yogurt. Serving: Serve in 5 bowls. Enjoy your Loaded Nacho Cheese Potato and Steak Bowls with all the creamy, cheesy goodness! #mealprep #highprotein #healthyrecipes #fitfood #tacobowl #EasyRecipes

Here is exactly how you’re going to order this wrap to hit 550 cals and 57g of protein. Walk right in, say you’re there for a pickup… skip right to the front of the line. When they ask your name, tell them… they’ll be confused 🤔. Then just say.. it’s ok this happens all the time, what I wanted was a turkey wrap, double meat. If it’s not 9oz… worth of turkey im outta here. Just ask or mustard and 2-3 veggies or they won’t be able to roll it up. Walk out a better, stronger version of yourself and remember, your mom’s a protein.Happy Saturday.

✅ part four of the new series: MEAL PREP FOR YUMMIES. I took my favorite sandwich “the cheesesteak sub” and made it into a macro friendly high protein bowl. 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.

👌In n out grilled cheeseburger! 🍔 Macro correction: 422 calories, 51g protein 27 carbs 14 fat W/2 slices center cut bacon:🥓 492 cals, 60g protein. (If you need a boost) If In N out made a grilled cheeseburger animal style it might just look like this ! ✅Join the shred fam and snatch up 174 recipes in my bio. Macros and ingredients below. To make one you’ll need 6oz. 96/4 beef (make 2, 3oz. Patties 2 slices velveeta Oro wheat keto bun White onion Tomato Lettuce Sauce: 1tbsp light mayo 1tsp relish Paprika White vinegar Mustard Light ketchup SHRED IN A TASTY WAY

The Pepper Jack Chicken & Bacon Burrito 🌯 Looking for the ultimate meal prep? Say hello to my new favorite burrito recipe. Packed with protein, cheesy goodness, and a bit of crispy bacon. Trust me, you won’t regret making these! 😋 ✨ Recipe (makes 8 burritos) ✨ Ingredients: * 32oz Chicken breast * 200g Reduced fat cheddar cheese * 200g Reduced fat mozzarella cheese * 14 slices Center cut bacon (Hempler’s) * 8 Mission Carb Balance tortillas * Taco seasoning (classic) * 1 can Diced green chiles Instructions:
1️⃣ Cook the chicken: Season chicken with taco seasoning and cook until fully done (grilled, baked, or sautéed). Shred or chop into bite-sized pieces.
2️⃣ Cook the bacon: Crisp up the bacon slices until golden, then crumble into pieces.
3️⃣ combine all ingredients in a glass bowl and add in your cheese
4️⃣ Warm the tortillas: Gently heat the Mission Carb Balance tortillas on a skillet or in the microwave until soft.
5️⃣ Assemble: Layer the shredded chicken, bacon, diced green chiles, and melted cheese on each tortilla.
6️⃣ Roll it up: Fold in the sides and roll tightly into a burrito. Enjoy your protein-packed, cheesy heaven! 🌯 ➡️ Calories: 468 | Protein: 50g per burrito #Burrito #ChickenBurrito #PepperJack #EasyRecipe #MealPrep #CozyEats #ProteinPacked #HighProtein #EasyDinner #Foodstagram #MealPrepGoals #TacoTuesday #Foodie #HealthyEats #CheeseLover #CalorieCounting #ProteinPower #FoodInspo #HealthyMeals

Working on something delicious for you shred fam

Increasing the Protein in the Frozen Foods Aisle 🌮 
Macros for 12 Mini Tacos:
563 Calories | 75g Protein | 86g Carbs | 23g Fat Ingredients: * 5oz 96/4 lean ground beef * Taco seasoning * 2 tbsp enchilada sauce * 12 Mission Zero Carb tortillas (25 calories each) * 36g fat-free cheese * For Cilantro Avocado Lime Sauce: * 300g NFGY (Non-Fat Greek Yogurt) * Splash of lime juice * 4 garlic cloves * 1/2 avocado * 2 tbsp light mayo * 40ml fat-free Fairlife milk * Salt & pepper to taste Recipe Steps: 1. Cook the beef: Brown 5oz of 96/4 lean ground beef in a pan. Once browned, add taco seasoning to taste and cook according to package instructions. Stir in 2 tbsp enchilada sauce and let it simmer for 2-3 minutes. 2. Prepare the tortillas: Warm 12 Mission Zero Carb tortillas in a dry skillet for about 30 seconds per side. Set aside. 3. Make the Cilantro Avocado Lime Sauce: In a blender or food processor, combine 300g NFGY, 4 garlic cloves, 1/2 avocado, 2 tbsp light mayo, 40ml fat-free Fairlife milk, a splash of lime juice, salt, and pepper. Blend until smooth and creamy. 4. Assemble the tacos: Place a spoonful of the seasoned beef mixture into each tortilla. 5. Top with cheese: Sprinkle 36g of fat-free cheese evenly across the tacos. 6. Drizzle sauce: Add a generous amount of the cilantro avocado lime sauce over the tacos. 7. Serve & enjoy: Serve your protein-packed mini tacos warm and enjoy! These mini tacos will have you rethinking frozen foods—way more protein, less guilt. 💪🌮 #tacos #beef #cheddar #proteinpacked #protein #EasyRecipe #cozy #FoodLover #foodstagram #ymfood #fitnessfood #nutrition #fatloss #healthyrecipes #macros #countingcalories #fitfood #lowcaloriemeals #mealprep #healthyeating #weightloss #trackingmacros #gymfood #gymfreak #highproteinmeals #gymfoodie #fakeaways #dietfood

🍕We are calling this one the “buff” alone pizza. Well, because you may not want to share it… but it isn’t for the faint of heart or those who are already full.. definitely have this one on empty if you know what I mean. 🍕 As always, if you have a better name for it then mine, I’ll send you a free ebook. Macros and ingredients below 👇 For the entire 🍕 1202 calories 174g protein, 59 carbs, 31 fat I suggest eating 2 slices. (I was stuffed) then I finished it.. and I had to go to bed 😂 2 slices or half is more than sufficient. 1/2 pizza 600 cals and 87g protein 120g power flour (you can use regular flour but it will increase the cals and decrease the protein.) 160g nonfat Greek yogurt 40g organic pizza sauce 56g low moisture mozzarella 2 slices center cut bacon 56g fat free mozzarella Franks red hot buffalo sauce Seasonings: garlic powder, buffalo, salt, pepper, Smoked paprika, garlic and onion 🧅 ENJOY FRIENDS #pizza #buffalopizza #chickenrecipes #pizzarecipe #baconbaconbacon #EasyRecipe #proteinfood #proteinpacked #easydinner #foodism #foodstagram #highprotein #calorie #healthyeating #mealprep #highprotein

✅ part twenty of the new series: MEAL PREP FOR YUMMIES. I took one of my favorite dishes. Chicken enchiladas, and made a delicious protein bowl, smothered with a high protein low calorie nacho cheese. Hit me with a “protein please” Hope you guys enjoy . 😉 Makes 6 bowls W/ avocado 400 cals 46g protein 25 carbs 10 fat Ingredients: 32 oz. Chicken breast 1.5 cups enchilada sauce 3 medium russet potatoes 🥔 Taco seasoning, paprika, garlic salt and pepper Avocado 60g reduced fat cheddar Nacho cheese; 300g fat free cottage cheese 60g reduced fat cheddar Pinch of salt and pepper 50ml fat free Fairlife milk 1 packed Kraft powder cheese 2 tbsp jalepeno BLEND TOGETHER AND HEAT ON LOW.. Adding reduced fat cheddar as you go.

Creamy Buffalo pizza burritos for meal prep✅ Macros correction: For 6: 300 cals. 34g protein 14 fat 10 carbs For 5: 354 cals 42g protein 12 carbs 17 fat Recipe makes 6 6 low calorie large tortillas 12oz. Grilled chicken 60g turkey pepperoni 8 slices center cut bacon 🍕 1/2-1 cup franks red hot buffalo 70g 1-3 reduced fat cream cheese 🥯 120g reduced fat cheddar Creamy garlic ranch 300g nonfat Greek yogurt 5 peeled garlic cloves 50ml nonfat evap milk 2-3tbsp hidden valley ranch seasoning tsp lemon pepper Tsp onion powder 1/2 cup chives blend until smooth #burrito #mealprep #pizza #highprotein #fitfood #fitnessmotivation #EasyRecipes #EasyRecipe #highprotein #mealprepideas #fatloss

✅ part 1 of FAST FOOD AINT FAT FOOD: cheddar bacon ranch fries 🍟 I bet you have no idea who made these French fries from the brown paper bag. (Macros ingredients below) ✅ As always if you need recipe ideas and want to support this page pickup a copy of my tasty shred ebook w/150 recipes in my bio or subscribe to the common ground app! 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 #chickenbaconranch

🍕High-Protein Pizza That Satisfies My Cravings 🍕 hit me with a 🍕 if you dig this one. ☝️ Sorry.. gotta get the sleeve fixed… macros and ingredients below 👇 876 cals, 120g protein, 27 fat, 54 carbs (add 60-50 cals for the hot honey buffalo) Per slice 220 cals, 30g protein Ingredients: 90-100g fit four (my macros) or self rising flour (adjust macros) 120g nonfat greek yogurt 50g fat free 🧀 50g light mozzarella 1/2 cup pizza sauce 4 slices cooked center cut bacon 20g turkey pepperoni 🍕

✅ part of 1 of “recipes to eat so you won’t quit your diet.” So you’re getting ready to start that thing everyone calls a “journey” or whatever. Sadly.. most of us will quit 2 Fridays into January and my research suggests (I haven’t researched) it’s due to food boredom. Soooo let’s make recipes this year that won’t make you hit your goals starting with this one. High protein pepper “jacked” chicken burrito #HighProteinBurrito #ChickenBurrito #ProteinPacked #HealthyBurrito #CleanEating #MealPrep #FitnessFood #BurritoRecipe #HealthyRecipes #HighProteinMeals #cozy #Foodie #foodiegram #healthyfood

Don’t just take my word for it, this lemon butter chicken paired with garlic Parmesan potato’s is one of my favorite meal preps I have ever prepared! List of ingredients below. 👇 hit me with a “ready to shed”. Macros: 1 of 5 servings 455 cals, 50g protein 36 carbs 8g fat Garlic Parm sauce: 30g light mayo Splash of lemon 🍋 28g shredded Parmesan cheese Garlic parm seasoning Pepper Splash of light milk 200g nonfat Greek yogurt CHICKEN: 2lbs boneless and skinless Paprika, salt, pepper, lemon pepper Splash of lemon w/2 tbsp light butter Crispy potato’s : 3 medium russets, cubed Salt, pepper, garlic parmesan seasoning, paprika Air fry 30 mins at 400 or until crispy Add all the sauce into the potato’s ENJOY!😉

✅ Part 5 of Meal Prep for Yummies: (Drop a “PROTEIN BOWL” in the comments if you're ready for this!)👇 we’re meal prepping these super tasty... BUFFALO CHICKEN & BACON PROTEIN BOWLS!! 🏈 Makes 6 servings: 1 serving = 477 calories, 57g protein, 18g fat, 16g carbs Cheesy Buffalo Bacon Chicken & Potatoes Ingredients: 3 medium russet potatoes 32 oz cubed raw skinless chicken 1 cup Frank’s Red Hot Buffalo Sauce 120g reduced-fat cheddar cheese 120g reduced-fat mozzarella cheese 14 slices center-cut bacon 60g 1/3 reduced-fat cream cheese Salt, pepper, onion powder, garlic powder, paprika Instructions: Prepare the Potatoes: Wash and dice potatoes. Toss with olive oil, salt, pepper, garlic powder, onion powder, and paprika. Air Fry the Potatoes: Preheat air fryer to 400°F. Air fry potatoes for 15-20 minutes, shaking halfway through, until crispy. Cook the Bacon: Cook bacon in a skillet over medium heat until crispy. Drain on paper towels, then chop into small pieces. Cook the Chicken: In the same skillet, remove excess bacon fat (leave 1 tbsp). Cook cubed chicken, seasoning with salt, pepper, garlic powder, onion powder, and paprika. Cook until browned and fully cooked (165°F internal temp). Add Buffalo Sauce: Stir in Frank’s Red Hot Buffalo Sauce and cream cheese until smooth and thick. Combine: In a large bowl, mix your creamy buffalo chicken with chopped bacon, 140g reduced-fat cheese, and stir until melted. Assemble: Divide the cooked potatoes and buffalo chicken into 6 containers. Refrigerate for 2-3 days or freeze for later! Enjoy these protein-packed bowls all week long! 🍴 #MealPrep #FootballSunday #proteinbowls

🍍 LAST GIVEAWAY OF 2025🍍 Just like, comment “win baby win”, and share this post and I’ll pick 10 of you in the next 24 hours to receive my recipe bundle (donut cookbook, fast food flips, and 150 classics) This year has been nothing short of amazing and I hope 2025 is amazing for you! ✅ eat your favorite foods but with some high protein ingredient swaps ✅ move more. (Whether that’s 10k steps or not is up to you, the more you move the better) ✅ track it! I know it’s lame but do it.. it helps! ✅ get a coach or a friend to hold you accountable. THIS IS YOUR YEAR. Originally, I did this for myself. As a 34-year-old dad weighing nearly 280 lbs, I faced the stark reality of heart disease and diabetes looming in my future. I wanted to be active with my two young boys but knew a change was inevitable. I couldn’t out-exercise my bad eating habits, so I focused on the kitchen. Here’s what I learned: Caloric Deficit: Essential for weight loss, achieved through diet or extra cardio. High Protein: Helps retain muscle and keeps you full. Simplified Goals: Focused on a calorie deficit and high protein intake. With these rules, I created meals like a 450-calorie, 50g protein double cheeseburger. Over a year, I lost 78 lbs and transformed my life. Join me on this journey! #chicken #bacon #ranch #cozy #fatlosstips #healthyliving #fitnessjourney #highprotein #EasyRecipes #cook

GRILLED Chicken Bacon Ranch Burger for meal prep … Ingredients and macros below 👇 446 calories, 51g protein 21 carbs, 21 fat To make one serving 4oz. Chicken breast (your favorite seasonings) Oro wheat keto bun 2 slices center cut bacon 70g nonfat Greek yogurt 2 thin slices provolone 30g guacamole 🥑 #chickensandwich #clubsandwich #chickenbaconranch #protein #proteinpacked #easyrecipeideas #EasyRecipe #Foodie #food #cozy #mealprep #healthyeating #highprotein

Let’s make these California burrito bowls. If you’ve been around this page for a while you’ll know that my favorite thing to make is a burrito. So.. I took all the insides of my favorite burrito And made it into a convenient meal prep. Makes 6 servings and Macros are: 520 cals, 52g protein 27g carbs 27g fat Ingredients (for 6 servings): * 32 oz tri-tip * 3.5 medium russet potatoes * Taco seasoning (to taste) * Paprika (to taste) * Garlic powder (to taste) * Salt & pepper (to taste) * 12 tbsp nacho cheese * 2 medium avocados * 80g reduced-fat cheddar * 120g fat-free mozzarella * 300g homemade chipotle sauce Instructions: 1. Prepare the Tri-Tip: * Preheat your grill to medium-high heat. * Season the tri-tip generously with taco seasoning, paprika, garlic powder, salt, and pepper. * Grill the tri-tip for about 12 minutes per side for medium-rare, or longer if you prefer more doneness (get it to 135 or higher). Once done, remove it from the grill and let it rest for 10 minutes before slicing thinly against the grain. 2. Make the Fries: * Preheat your oven to 425°F (220°C). * Peel and cut the russet potatoes into thin fries. * Toss the fries in olive oil, salt, pepper, and paprika. Spread them evenly on a baking sheet. * Bake for 25-30 minutes, flipping halfway through, until crispy and golden. 3. Prepare the Cheeses: * In a small bowl, combine the reduced-fat cheddar and fat-free mozzarella cheese. Set aside. 4. Slice the Avocados: * While the fries bake and the tri-tip rests, slice the avocados in half, remove the pit, and scoop out the flesh. Dice the avocado into small cubes. 5. Assemble the Bowls: * In each bowl, layer the ingredients starting with a base of fries, followed by a generous portion of sliced tri-tip. * Sprinkle the shredded cheddar and mozzarella cheese mixture on top of the meat. 6. Add Toppings: * Drizzle 2 tablespoons of nacho cheese over each bowl. * Add diced avocado and drizzle the chipotle sauce evenly over the top. * Serve immediately and enjoy! Refrigerate 2-3 days .. freeze after