Recipes for a Rebuilt You

Eating well is a key part of rebuilding your life — body, mind, and spirit. Here, you’ll find recipes that are simple, nourishing, and designed to inspire change from the inside out. Whether you’re looking for healthier versions of your favorite comfort foods, energizing snacks to keep you going, or fresh ideas to bring more balance to your plate, these dishes prove that rebuilding doesn’t have to be complicated.

Every recipe is chosen with a purpose: to fuel your body, lift your mood, and remind you that transformation starts with the small, daily choices you make.

Let’s get cooking — and rebuilding — one meal at a time.

Basic Ingredients

Seasoning: (Don't over-use.)
    Salt and Pepper
    Vinegar (White, Cider, Wine)
    Cinnamon
    Most Hot Sauces
    Mixed Seasonings (check for carbs)
    Yellow Mustard
    Dill, Chives, Basil, Oregano, Rosemary

Oils and Fats:
    Coconut Oil
    Olive oil
    Avocado Oil
    Walnut oil
    MCT oil
    Animal Fats (including lard)
    Butter (preferably grass-fed)
    Mayonnaise (full fat)

Beverages:
Water,
Sparkling Water,
Seltzer Water
Club Soda
Coffee (black or with coconut oil)
Black or Green Tea (herbals may have carbs)
Yerba Mata
Alcohol: Gin, Whiskey, Tequila, Scotch Rum, Vodka (unflavored)

Nut Carbs list
    *Brazil: 4 grams of net carbs, 7.5 grams of fiber
    *Pecan: 4 grams of net carbs, 9.5 grams of fiber
    Macadamia: 5 grams of net carbs, 8.5 grams of fiber
    *Walnut: 7 grams of net carbs, 6.5 grams of fiber
    *Hazelnut: 7 grams of net carbs, 9.5 grams of fiber
    Peanut: 8 grams of net carbs, 8.5 grams of fiber
    Almond: 9 grams of net carbs, 12.5 grams of fiber
    *Pistachio: 15 grams of net carbs, 10.5 grams of fiber
    *Cashew: 22 grams of net carbs, 3 grams of fiber

*The most Omega 3's

High Estrogen Foods
    Dairy
    Eggs
    Nuts
    Legumes
    Fruits
    Vegetables
    Grains

High Testosterone Foods
    Fatty Fish
    Dark Leafy greens
    Cocoa Products
    Avocados
    Eggs
    Berries Cherries Pomegranates
    Shellfish

Low to zero carb foods to use as your basic ingredients

Zero Carb Foods

Meats:
    Beef
    Veal
    Lamb
    Pork
    Fowl (turkey, chicken, duck, goose, quail)
Organ Meats: (brains, tongue, liver, heart, kidneys)
Game Meats: (venison, bison, ostrich, elk)
Exotic Meats: (ostrich and emu)

Seafood:
    Cod
    Flounder
    Sole
    Haddock
    Halibut
    Sardine
    Swordfish
    Tuna
    Trout
    Salmon
    Bass

Almost Zero Carb Foods: (Serving size: 1/2 cup)
    Arugula .2
    Spinach .2
    Lettuce .25
    Parsley .4
    Avocado .5
    Radish .5
    Bok Choy .7
    Celery .8 (Serving size: 1/4 cup, unless stated)
    Mushrooms .5
    Garlic (1/2 clove) .5
    Pokeberry Shoots .5
    Cabbage .5
    Asparagus (3 pieces) .6
    Coconut .5
    Yellow Squash .7
    Raspberries .7
    Cauliflower .7
    Broccoli .8
    Cucumber .9

Almost Zero Eggs & Dairy:
Heavy Cream (.4 net carbs per tbsp)
Eggs .2 to .7 (check carton)

Almost Zero Cheese:
    Most unprocessed cheese has .2 to .9 net carbs per serving.
    Hard cheeses (aged Parmesan or Cheddar) are lowest
    Avoid; soft, creamy cheeses are higher.

**Avoid eating**
    Bad hormone Cortisol (Suppresses testosterone)
    Trans Fat
    Refined sugar
    Caffeine
    Diet Drinks (All soda)
    Low fiber
    Alcohol
    Refined grains
    Too much animal fats
    Vegetable oils - seed oils
    Flaxseeds
    Fat free - low fat yogurts
    Trans fats - fried foods

Simple Base

My basic/simple base that I have been using for all of my meals is:

Cabbage - Approx. 1/2 cup
Celery - 1 to 2 stalks (Depending how hungry I feel)
Mushrooms - 1-2 (Depending on size)
Cauliflower - Approx. 1/2 cup
Jalapeño Pepper - 1
Serrano Pepper - 1

Protein

I use some or all of these in every meal, depending on my frequency to the store.

The Celery is used to builk up the meal, when I am super hungry and want to bulk up the amount of food... Yet in the same breath, I'm working on cutting the portion size down.

Meals from this Base

Making it different

Turning this basic Base into a flavorful meal. Sometimes I am eating this raw and other times cooking in a TB of Olive Oil

Almond Crusted Chicken Sausage

Chinese Style Liquid Aminos & Siracha

Chicken Fajita with Keto Carb shells

Ribs & Pesto

Steak & Jalapeño Poppers

Same Base - Totally different flavors makes it sustainable

Alternative dishes:

Steak & Spaghetti Squash with Pesto

Pork Loin & Arugula

Egg - Avocado - Spinach