Glucose · last 7 days

Goal cards

Goals & reassessment

+

Weekly progress photos

Drop into Health Dashboard/05 Progress Photos/YYYY-MM-DD/front.jpg · same time, same lighting, same pose.

Jun 10, 2026

May 27, 2026

Week 3

+

drop front.jpg

Week 4

+

drop front.jpg

Once 2+ weeks of photos exist, a slider/morph component (v2.2) will populate this section. Optional side.jpg and back.jpg for multi-angle morph.

Muscle WatchWhere you stand on muscle preservation — the #1 risk factor on GLP-1 therapy

Recent workouts

Macros vs targets · last 14 days

Daily nutrition · last 7 days

All recipes

Peanut Butter Fudge Swirl

01

220 cal32 g protein14 g carbs3 g sugar

Ingredients

• 1 cup Foremost skim milk
• ½ cup unsweetened almond milk
• 1 scoop Whey Labs Chocolate Melt
• 3 tbsp PB2 / peanut butter powder
• 3 tbsp allulose + 5 drops stevia
• ¼ tsp xanthan, pinch salt, 1 tsp McCormick pure vanilla extract
• Mix-in: 1 tbsp Season SF chocolate fudge sauce + 1 tsp homemade peanut butter

Directions

Blend base, freeze 24h. Run Lite Ice Cream, respin if needed. Drizzle fudge + PB into the well and run Mix-In.

Salted Caramel Macadamia

02

324 cal36 g protein14 g carbs14 g sugar

Ingredients

• 1 cup Foremost skim, ½ cup unsweetened almond milk
• 1 scoop Whey Labs Salted Caramel
• 3 tbsp allulose
• 1 tsp Torani SF Caramel Syrup
• ½ tsp McCormick pure vanilla extract, ¼ tsp xanthan, ¼ tsp flaky salt
• Mix-in: 2 tbsp chopped macadamias + 1 tbsp Season SF caramel fudge sauce

Directions

Blend, freeze 24h. Lite Ice Cream, respin once. Add nuts + caramel sauce, run Mix-In. Finish with extra flaky salt.

Butterscotch Pecan

03

235 cal25 g protein13 g carbs2 g sugar

Ingredients

• 1 cup Foremost skim, ½ cup unsweetened almond milk
• 1 scoop Whey Labs Vanilla Ice Cream
• 1 tbsp SF butterscotch pudding mix (Jell-O)
• 3 tbsp allulose, 1 tsp McCormick pure vanilla extract
• ¼ tsp xanthan
• Mix-in: 2 tbsp dry-toasted pecans

Directions

Toast pecans in a dry pan 3 min — transforms them. Blend base, freeze 24h, run Lite Ice Cream. Add pecans, Mix-In.

Strawberry Cheesecake

04

210 cal28 g protein12 g carbs4 g sugar

Ingredients

• 1 cup low-fat cottage cheese (blend smooth first)
• ½ cup Foremost skim
• 2 oz fat-free cream cheese
• 3 tbsp allulose, ½ tsp lemon juice
• ¼ tsp xanthan
• ¼ cup crushed freeze-dried strawberries

Directions

Blend cottage cheese first until smooth (no curds), then add the rest. Freeze 24h, run Lite Ice Cream, respin once. Cheesecake density — you’d never know.

Chocolate Fudge Brownie

05

230 cal30 g protein13 g carbs2 g sugar

Ingredients

• 1 cup Foremost skim, ½ cup unsweetened almond milk
• 1 scoop Whey Labs Chocolate Melt
• 2 tbsp unsweetened cocoa (Dutch-process)
• ¼ cup allulose, ¼ tsp xanthan
• Pinch salt, ½ tsp McCormick pure vanilla extract
• Mix-in: 2 tbsp ChocZero chips + chopped Quest brownie (optional)

Directions

Whisk cocoa with hot water first to bloom it, then blend with rest. Freeze 24h, Lite Ice Cream. Add mix-ins, run Mix-In.

Vanilla Bean Bourbon

06

195 cal28 g protein11 g carbs3 g sugar

Ingredients

• 1 cup Foremost skim, ½ cup unsweetened almond milk
• 1 scoop Whey Labs Vanilla Ice Cream
• 3 tbsp allulose, 5 drops stevia
• 1½ tsp McCormick pure vanilla extract
• Scrape of vanilla bean if you have one
• ¼ tsp xanthan, pinch salt

Directions

The control recipe. Blend, freeze 24h, Lite Ice Cream. Scoops like premium vanilla. Pairs with anything you want to add later.

Mint Chocolate Chip

07

215 cal29 g protein12 g carbs2 g sugar

Ingredients

• 1 cup Foremost skim, ½ cup unsweetened almond milk
• 1 scoop Whey Labs Vanilla Ice Cream
• 3 tbsp allulose
• ¼ tsp peppermint extract (start with ⅛)
• ¼ tsp xanthan
• Mix-in: 2 tbsp ChocZero mini chips

Directions

Peppermint is potent — underdose, you can always add more on respin. Freeze 24h, Lite Ice Cream. Add chips, Mix-In. Don’t blend chips into the base or they’ll seize.

Maple Walnut Praline

08

240 cal26 g protein13 g carbs2 g sugar

Ingredients

• 1 cup Foremost skim, ½ cup unsweetened almond milk
• 1 scoop Whey Labs Vanilla Ice Cream
• 2 tbsp SF maple syrup (Lakanto)
• 2 tbsp allulose, ½ tsp maple extract
• ¼ tsp xanthan, pinch salt
• Mix-in: 2 tbsp walnuts tossed with ½ tsp allulose + cinnamon

Directions

Toast the walnut/allulose mix in a dry pan until fragrant and glossy. Cool. Blend base, freeze 24h, Lite Ice Cream. Add candied walnuts, Mix-In.

Chocolate Peanut Butter Cup

09

530 cal54 g protein15 g carbs17 g sugar

Ingredients

• 1 cup Foremost skim, ½ cup unsweetened almond milk
• 1 scoop Whey Labs Chocolate Melt
• 2 tbsp PB2, 1 tbsp cocoa
• 3 tbsp allulose, ¼ tsp xanthan
• ½ tsp McCormick pure vanilla extract
• Mix-in: 1 tbsp homemade peanut butter + 1 tbsp ChocZero chips

Directions

Blend, freeze 24h, Lite Ice Cream. Drop frozen-spoon dollops of PB into the well plus chips, run Mix-In. The PB stays in chunks for that Reese’s effect.

Raspberry Dark Chocolate

10

210 cal27 g protein14 g carbs3 g sugar

Ingredients

• 1 cup Foremost skim, ½ cup unsweetened almond milk
• 1 scoop Whey Labs Chocolate Melt
• 3 tbsp allulose, 1 tbsp cocoa
• ¼ tsp xanthan
• ¼ cup crushed freeze-dried raspberries
• Mix-in: 1 tbsp ChocZero 70% chips

Directions

Crush the freeze-dried raspberries into a powder, stir into the base. Freeze 24h, Lite Ice Cream. Add chips, Mix-In. Raspberry/dark chocolate completely hides the protein flavor.

Banana Cream Pie

11

220 cal26 g protein14 g carbs4 g sugar

Ingredients

• 1 cup Foremost skim, ½ cup unsweetened almond milk
• 1 scoop Whey Labs Chunky Monkey
• 1 tbsp SF banana cream pudding mix (Jell-O)
• 3 tbsp allulose, ½ tsp McCormick pure vanilla extract
• ¼ tsp xanthan
• Mix-in: 2 crushed Quest vanilla cookies or 1 tbsp toasted pecans

Directions

No actual banana — keeps sugar minimal. The pudding mix carries the flavor. Blend, freeze 24h, Lite Ice Cream, then Mix-In.

Birthday Cake

12

225 cal28 g protein15 g carbs2 g sugar

Ingredients

• 1 cup Foremost skim, ½ cup unsweetened almond milk
• 1 scoop Whey Labs Vanilla Ice Cream
• 3 tbsp allulose
• 1 tsp McCormick butter extract, 1 tsp McCormick pure vanilla extract, ¼ tsp McCormick almond extract
• ¼ tsp xanthan, pinch salt
• Mix-in: 1 tbsp sprinkles + 1 tbsp crushed SF vanilla wafer

Directions

Butter + vanilla + a touch of almond extract is the “cake batter” trinity. Blend, freeze 24h, Lite Ice Cream, then Mix-In.

Lemon Cheesecake

13

200 cal27 g protein10 g carbs4 g sugar

Ingredients

• ¾ cup nonfat Greek yogurt
• ½ cup Foremost skim
• 2 oz fat-free cream cheese
• 1 scoop Whey Labs Vanilla Ice Cream
• 3 tbsp allulose, zest of 1 lemon, 1 tbsp lemon juice
• ½ tsp McCormick pure vanilla extract, ¼ tsp xanthan

Directions

Blend everything until completely smooth, freeze 24h, Lite Ice Cream, respin once for that cheesecake density. Best after a heavy meal.

Toasted Pecan Praline

14

352 cal36 g protein15 g carbs14 g sugar

Ingredients

• 1 cup Foremost skim, ½ cup half-and-half (or all skim)
• 1 scoop Whey Labs Salted Caramel
• 2 tbsp SF maple syrup, 2 tbsp allulose
• ½ tsp McCormick pure vanilla extract, ¼ tsp cinnamon
• ¼ tsp xanthan
• Mix-in: 3 tbsp pecans toasted with ½ tsp allulose + salt

Directions

Toast pecans + allulose + salt in a dry pan until they smell candy-like and the allulose has melted onto them. Cool, then add at the Mix-In step.

Peaches-n-Creami

15

391 cal55 g protein22 g carbs30 g sugar

Ingredients

• 20 g freeze-dried peaches (crushed)
• 31 g Pro Standard protein powder
• 55 g fat-free cream cheese
• ½ cup skim milk
• ¾ cup nonfat plain Greek yogurt
• ½ tsp vanilla extract

Directions

Blend cream cheese first until smooth, then add the rest. Freeze 24h. Lite Ice Cream, respin once if powdery. Peach-cheesecake on a protein base.

Pineapple Cheesecake Creami

16

353 cal39 g protein22 g carbs29 g sugar

Ingredients

• 18 g freeze-dried pineapple
• 1 cup (113 g) lowfat cottage cheese
• 55 g fat-free cream cheese
• ½ cup skim milk

Directions

Blend cottage cheese smooth first (no curds). Add cream cheese, milk, and crushed freeze-dried pineapple. Freeze 24h, Lite Ice Cream, respin once. Tropical cheesecake.

Cucumber Onion Jalapeño Salad

17

115 cal1 g protein11 g carbs5 g sugar

Ingredients 180 g/serv · 3 servings

• 200 g cucumber, sliced thin
• 200 g red onion, halved and sliced
• 50 g jalapeño, sliced (seeds for heat)
• 60 ml lemon juice, freshly squeezed
• 25 ml avocado oil
• Pinch of salt

Directions

Combine vegetables in a bowl. Whisk lemon juice with avocado oil and salt, pour over. Toss and rest 10 minutes so onions mellow and cucumber weeps a little. Sharp, bright, crunchy.

Birthday Mashed Potatoes

18

183 cal4 g protein29 g carbs2 g sugar

Ingredients 168 g/serv · 20 servings (party batch)

• 3 kg potatoes, peeled and chunked
• 125 g salted butter
• 150 g cream
• 85 g roasted garlic
• Salt & pepper to taste

Directions

Boil potatoes until fork-tender (~15 min). Drain, return to pot. Mash with butter, cream, and roasted garlic until silky. Season heavily — potatoes need salt. Scales down evenly if you don't need the full batch.

Creamy Onion Sauce

19

397 cal15 g protein14 g carbs10 g sugar

Ingredients 177.5 g/serv · 4 servings

• 555 g yellow onion, sliced
• 250 ml cream
• 75 g almond butter
• 75 g Parmigiano Reggiano, grated
• 42 g blue cheese, crumbled

Directions

Caramelize onions slowly (~25 min) until deep gold. Add cream, reduce slightly. Off heat, stir in almond butter, parmesan, and blue cheese until silky. Salt to taste. Pairs with steak or grilled chicken.

Keto Cheddar-Parmesan Chips

21

437 cal27 g protein4 g carbs1 g sugar

Ingredients

• 140 grams egg whites
• 100 grams shredded cheddar cheese
• 50 grams shredded parmesan
• 1.5 tbsp MCT oil
• 0.5 tsp red cayenne pepper
• 1 tsp garlic powder

Directions

Preheat oven to 400F/200C. Grease mini muffin pan well with MCT oil. Whisk egg whites, combine cheese and spices. Spoon thin layer of egg whites into each compartment, top with cheese mixture. Bake 10-20 minutes until edges brown. Remove with spatula and serve immediately.

Low Carb Pizza Sauce

22

19 cal1 g protein3 g carbs1 g sugar

Ingredients

• 225 g tomato sauce or crushed tomatoes
• 170 g tomato paste
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried parsley
• 1/2 teaspoon minced onion flakes
• 1/2 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt

Directions

In a medium sauce pan over low heat, combine all ingredients and simmer for 10 minutes.

Keto Bacon Cheeseburgers

23

1229 cal84 g protein5 g carbs5 g sugar

Ingredients

• 900 G Ground Beef (6 150g burger patties)
• 100 G Iceberg lettuce (6 whole leaves)
• 216 G Bacon (2 slices per burger)
• 156 G Pickles (3 slices per burger)
• 90 G Cheddar cheese (Divided into 15g portions)
• 90 G Tomato (Sliced into 6 round slices)
• 90 G Red onion (Sliced into 6 round slices)

Directions

Preheat grill on high. Cook bacon and set aside on paper towels. Salt and pepper burger patties and grill. Turn grill to low, cook burgers 3 minutes, flip and add 10g cheese to each patty. Grill until cheese melts. Add 3 half slices bacon to each burger. Garnish with tomato, onion, pickles and wrap in lettuce.

Boneless Pork Chops in Garlic Spinach Sauce

24

810 cal65 g protein9 g carbs3 g sugar

Ingredients

• 600 g pork chops boneless
• 1/4 tsp salt to taste
• 1/8 tsp black pepper
• 1 tsp paprika
• 2 tsp MCT Oil
• 28 g butter
• 45 g garlic finely minced
• 50 g yellow onion minced
• 1/2 cup vegetable or chicken stock
• 1.75 cups heavy cream
• 125 g baby spinach
• 1 tsp Italian seasoning
• 1 tsp red pepper flakes
• 50 g Parmesan cheese grated
• 15 g fresh parsley fresh, chopped

Directions

Heat oil in skillet over medium-high heat. Season pork chops with paprika, salt, and pepper; sear 3-5 minutes per side until cooked through. Remove and set aside. Melt butter, sauté garlic, onion, Italian seasoning, and red pepper until fragrant. Add stock and reduce. Add cream, simmer gently. Stir in spinach and Parmesan; simmer until cheese melts. Return pork to pan, reheat, sprinkle with parsley, and serve.

Breakfast Sausage

25

260 cal10 g protein0 g carbs0 g sugar

Ingredients

• 900 g ground pork
• 226 g bacon fat
• 2 tsp kosher salt
• 1 ½ tsp black pepper, freshly ground
• 2 g sage, finely chopped, fresh
• 2 g thyme, finely chopped, fresh
• ½ g rosemary, finely chopped, fresh
• 13 g Sukrin Gold brown sugar substitute
• ½ tsp fresh grated nutmeg
• ½ tsp cayenne pepper
• ½ tsp red pepper flakes

Directions

Combine pork with all ingredients and chill for 1 hour. Form into 2-inch rounds (about 55g each). Sauté patties over medium-low heat in a non-stick pan until brown and cooked through, approximately 10 to 15 minutes. Refrigerate up to 1 week or freeze up to 3 months.

Asian-Style Braised Pork Belly

26

2137 cal40 g protein30 g carbs20 g sugar

Ingredients

• 2.25 kg pork belly divided into two equal pieces
• 2 cups orange juice fresh squeezed
• 1 cup coconut aminos
• 180 g Sukrin Gold
• 1/2 cup lemon juice fresh squeezed
• 1/2 cup lime juice fresh squeezed
• 45 g garlic minced
• 15 g ginger minced
• 50 g green onion minced, white part only
• 1/8 cup Siracha
• 4 cups chicken stock
• 12 ounces frisee lettuce cleaned, rinsed and spun dry
• 1/2 cup rice wine vinegar
• 1/8 tsp salt
• 1/8 tsp black pepper

Directions

Marinate pork belly in sealed bags overnight. Preheat oven to 325F. Place pork in baking dish with marinade and 3 cups stock, roast 1 hour. Turn and roast another 1.5 hours. Cool, remove skin, score fat in crosshatch. Preheat to 400F, add remaining stock, cook 20-25 minutes until caramelized. Divide into 6 portions, serve over frisee tossed with vinegar.

Chicken, Bacon, Spinach, & Tomato in Cream Sauce

27

665 cal60 g protein15 g carbs8 g sugar

Ingredients

• 450 g chicken breasts
• 1 teaspoon paprika
• 2 teaspoon Italian Seasoning
• 4 strips bacon
• 30 g garlic, minced
• 30 g butter
• 300 g tomatoes, diced
• 60 g fresh spinach
• 1 teaspoon Red pepper flakes
• 1 cup chicken stock
• 1/2 cup heavy cream
• 1/2 cup whole milk
• 120 g mozzarella, shredded
• 1/8 tsp salt, to taste
• 1/8 tsp Black pepper, to taste

Directions

Cook bacon; drain. Season and sear chicken in butter 4-5 minutes per side; set aside. Sauté garlic, paprika, and Italian seasoning 2-3 minutes. Add tomato and broth; simmer 4-5 minutes. Stir in cream, milk, mozzarella, spinach, and red pepper; simmer 2-3 minutes. Add bacon, return chicken, simmer 10-15 minutes until cooked through.

Buttery Garlic Herb Chicken & Lemon Cauliflower Rice

28

? cal? g protein? g carbs? g sugar

Ingredients

• 900 grams boneless chicken thighs or breasts
• 30 grams butter
• 1 tsp thyme fresh, chopped, packed
• 1 tsp oregano fresh, chopped, packed
• 1 tsp rosemary fresh, chopped, packed
• 600 grams cauliflower riced, about 1 medium head
• 150 g red onion chopped
• 30 g garlic minced
• 1/4 cup chicken broth
• 1 tbsp sriracha
• 50 grams parmesan grated
• 15 g parsley fresh, chopped
• 2 tbsp Lemon Juice about 1/2 lemon
• 3 g lemon zest about 1/2 lemon
• 1 tsp Italian seasoning
• 2 tbsp olive oil
• 1/2 tsp paprika
• 2 tbsp Lemon Juice about 1/2 lemon
• 1/8 tsp salt to taste
• 1/8 tsp Black pepper to taste

Directions

Marinate chicken with Italian seasoning, paprika, pepper, olive oil and lemon juice for 10-15 minutes. Pulse cauliflower until rice-like. Melt butter in medium skillet, cook chicken 4-5 minutes per side until 165°F. Set aside. Add onion, garlic, herbs, stir in hot sauce, cauliflower, stock, parsley, lemon. Cook 2-3 minutes, add parmesan. Return chicken, reheat and serve.

Sole Meuniere

29

753 cal64 g protein5 g carbs0 g sugar

Ingredients

• 900 g white fish fillets
• 1 tsp black pepper Ground
• 100 g Parmesan cheese finely grated fresh
• 2 tbsp MCT Oil
• 85 g butter unsalted, divided in 55g and 30g
• 2 tbsp lemon juice
• 4 g fresh parsley chopped

Directions

Rinse and pepper fish fillets. Dredge in Parmesan. Heat MCT oil and 30g butter in skillet over medium-high heat. Cook three fillets at a time for 3 minutes per side until golden. Brown remaining 55g butter, add lemon juice, Parmesan, and parsley. Pour sauce over fish.

Beef Jerky

30

173 cal21 g protein6 g carbs4 g sugar

Ingredients

• 2 lbs flank steak, trimmed of all fat
• 2/3 cup Worcestershire sauce
• 2/3 cup coconut aminos
• 1 tbsp erythritol
• 2 tsp black pepper, freshly ground
• 2 tsp onion powder
• 1 tsp liquid smoke
• 1 tsp red pepper flakes

Directions

Freeze steak 1-2 hours, then slice thinly with the grain. Marinate strips with all ingredients in a zip-top bag for 3-6 hours. Pat dry and arrange on air fryer filters. Dry at medium for 8-12 hours. Store in airtight container 2-3 months.

Chocolate Raspberry Cheesecake Squares

31

? cal? g protein? g carbs? g sugar

Ingredients

• 311 g Keto Vanilla Wafers
• 65 g pecans, chopped
• 114 g butter, melted
• 680 g cream cheese
• 305 g Erythritol, confectioners
• 1.5 tsp vanilla
• 200 g egg, 4 large
• 115 g sour cream
• 400 g raspberries, fresh, reserve 15 whole berries
• 200 g Erythritol, confectioners
• 1 tsp arrowroot
• 1/4 C water
• 200 g chocolate chips, sugar free
• 1/2 tbsp MCT oil

Directions

Preheat oven to 350F. Pulse wafers, pecans, and melted butter into crumbs; press into foiled 9x13 pan. Beat cream cheese, erythritol, vanilla, eggs one at a time, and sour cream until smooth. Pour into crust and bake 50 minutes; cool 15 minutes in open oven. Cook reserved raspberries with erythritol, water, and cornstarch slurry until thickened; cool and pour over cheesecake. Drizzle melted chocolate over top; refrigerate at least 2 hours.

Cheesy Garlic Biscuits

32

132 cal6 g protein2 g carbs0 g sugar

Ingredients

• 90 g egg whites (3 eggs)
• 15 g garlic, minced
• 96 g almond flour, plus extra if needed
• 1 tsp baking powder
• 1/4 tsp salt, fine
• 30 g butter, unsalted, very cold cut into 1/4-inch dice
• 55 g cheddar cheese, shredded

Directions

Preheat oven to 400°F/200°C. Whip egg whites until stiff, mix in garlic. Combine almond flour, baking powder, and salt; cut in cold butter until pea-sized. Fold dry mixture into egg whites, then fold in cheese. Dollop 8 biscuits onto greased baking sheet. Bake 11-15 minutes until golden brown.

Keto Tortilla Chips

33

254 cal17 g protein3 g carbs1 g sugar

Ingredients

• 200 g mozzarella cheese
• 72 g almond flour
• 1/2 tsp salt
• 1/2 tsp chili powder

Directions

Preheat oven to 375°F. Melt cheese with almond flour, chili powder, and salt in a double boiler until doughy. Knead while hot, divide in two, roll each into 9x15 inch rectangles on parchment, cut into triangles. Bake 5-8 minutes until golden brown. Cool on rack.

DitchtheCarbs Fathead Pizza Crust

34

625 cal34 g protein10 g carbs3 g sugar

Ingredients

• 340 g mozzarella cheese, shredded
• 112 g cream cheese
• 2 large eggs, beaten
• 170 g almond flour
• ½ tsp rosemary, dried
• ½ tsp garlic powder
• ½ tsp basil, dried
• ½ tsp oregano, dried

Directions

Microwave mozzarella and cream cheese in 30-second bursts until melted. Mix in almond flour and beaten eggs with a fork, then add herbs. Roll dough between parchment paper to fit sheet pan. Bake at 400°F for 15 minutes, flipping halfway if needed. Cool 30 minutes before using.

Keto Chicken Pizza Crust Recipe

35

285 cal36 g protein1 g carbs0 g sugar

Ingredients

• 450 g chicken breast raw
• 45 g parmesan cheese finely grated
• 15 g garlic minced
• 1/2 tsp Sea salt
• 100 g eggs

Directions

Preheat oven to 400°F. Mix shredded chicken, Parmesan, garlic, salt, and eggs. Spread onto parchment-lined pizza peel 1/4 inch thick. Bake 15-20 minutes until golden. Rest 10 minutes. Add toppings and return to oven 10-15 minutes until cheese melts. Optional: broil to brown cheese.

Creamy Lemon Garlic Chicken

36

357 cal26 g protein9 g carbs1 g sugar

Ingredients

• 400 g chicken breasts
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup all-purpose flour
• 2 Tbsp olive oil, divided
• 28 g butter, unsalted and divided
• 21 g garlic, minced
• 30 g shallot, chopped finely
• 20 ml lemon juice
• 1 Tbsp lemon zest
• 1/2 cup chicken stock
• 1/3 cup heavy cream
• parsley for garnish

Directions

Slice chicken, season with salt and pepper, dredge in flour. Cook in oil and butter until golden (4-5 min/side, 165°F). Remove. Add garlic, shallot, lemon zest, lemon juice, and stock; simmer 2 minutes. Add cream, return chicken, heat through. Garnish with parsley.

Bacon Dijon Salad Dressing

37

1537 cal4 g protein28 g carbs15 g sugar

Ingredients

• 150 g Bacon fat melted
• 3 Tbsp Dijon Mustard
• 6 tbsp balsamic vinegar
• 4 tbsp Lemon Juice fresh
• 30 g Green onions finely diced
• 30 g garlic minced
• 1/2 tsp Red Pepper Flakes
• 1/8 tsp salt
• 1/8 tsp Black pepper

Directions

Mix all ingredients together in a bowl until well blended and then place in a container. Best served warmed.

Keto Buffalo Sauce

38

851 cal2 g protein5 g carbs1 g sugar

Ingredients

• 227 g butter, salted
• 1 cup hot sauce, Frank's
• 30 g garlic, minced
• 1 tsp paprika
• 1 tsp salt
• 1 tsp black pepper, freshly cracked
• 1/2 tsp cayenne pepper

Directions

Melt butter in a saucepan over medium-low heat. Stir in all ingredients and turn off heat. Mix and let sit, melding together, for a couple minutes. Store refrigerated for up to 1 week.

Lemon Parmesan Salad Dressing

39

131 cal1 g protein1 g carbs0 g sugar

Ingredients

• 165 g coconut oil or olive oil
• 40 g Parmesan Cheese grated
• 1/4 tsp salt
• 1/4 tsp Black pepper freshly ground
• 1/4 tsp Erythritol
• 1/8 tsp paprika
• 90 ml lemon juice fresh
• 7.5 g garlic one whole clove, peeled

Directions

Place coconut oil, Parmesan, salt, pepper to taste, sugar, paprika, lemon juice and garlic into a jar. Shake it up and store in the fridge at least 24 hours before serving.

Keto Tacos

40

1442 cal83 g protein15 g carbs8 g sugar

Ingredients

• 200 g cheddar cheese, divided into 25g portions for shells
• 1 lb ground beef
• 1 packet taco seasoning
• 240 g iceberg lettuce, shredded
• 120 g tomatoes, diced for tacos
• 20 g hot peppers (jalapeño or Serrano), diced for tacos
• 40 g Red onion, diced for tacos
• 20 g Green onion, diced for tacos
• 1/2 C Sour cream
• 150 g cheddar cheese, grated for tacos

Directions

Preheat oven to 350F. Grate 200g cheese finely and press 25g piles onto parchment-lined baking sheet. Bake 5-10 minutes until crispy. Cool 2-3 minutes, then drape over spoon handle to form shells. Cook ground beef in skillet over medium-high heat with taco seasoning until done. Fill cheese shells with beef, vegetables, sour cream, and cheese.

Taco Salad

41

626 cal39 g protein10 g carbs9 g sugar

Ingredients

• 450 g Iceberg Lettuce, finely shredded
• 150 g Tomatoes, diced
• 150 g Red Onion, diced
• 50 g Green Onion, diced
• 50 g jalapeño or other hot pepper, diced
• 15 g fresh cilantro, chopped
• 125 g Cheddar Cheese, grated
• 1 packet Taco Seasoning
• 1 lb Ground Beef (1 frozen package - 1lb)
• ⅔ C Water

Directions

Thaw ground beef. Chop all vegetables and put into bowls or containers. Add cheese and sour cream to bowls. Brown ground beef in a pan, breaking into small pieces while cooking. Turn heat down to low. Sprinkle taco seasoning onto beef, add water and stir to coat. Cook until sauce reduces and thickens slightly. Remove from heat.

Bacon & Cheese Stuffed Burgers

42

724 cal47 g protein6 g carbs2 g sugar

Ingredients

• 200 g Cheddar Cheese grated, divided into 50g portions
• 8 slices bacon cooked
• 454 g Ground Beef divided into 8 56g portions
• 4 tbsp Worcestershire Sauce

Directions

Prepare Keto Fathead Rolls. Flatten 56g beef portions by hand. Place 50g cheddar and 2 bacon slices on beef, fold edges up to seal into slider patties. Repeat 3 more times. Pour Worcestershire sauce over patties and grill over medium-high heat. Serve on slider rolls.

Sesame Pork Egg Roll in a Bowl

43

502 cal46 g protein14 g carbs10 g sugar

Ingredients

• 3 tablespoons toasted sesame oil
• 70 g red onion, chopped (about ½ cup)
• 30 g garlic, minced
• 25 g green onions, sliced on a bias (white and green portions separated)
• 600 g pork, cut into small strips (1in long by 1/4in wide)
• 1 teaspoon ginger powder
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1 tablespoon Sriracha
• 300 g red cabbage, shredded
• 300 g cabbage, shredded
• ¼ cup coconut aminos
• 2 tablespoon rice vinegar
• 10 g toasted sesame seeds

Directions

Heat sesame oil over medium-high heat. Sauté onion, garlic, and white portions of green onions until translucent and fragrant. Add pork, ginger, salt, pepper, and Sriracha; sauté until cooked through. Add cabbage, coconut aminos, and vinegar; sauté until barely tender. Top with green onion parts and sesame seeds before serving.

Brown Sugar Balsamic Glazed Pork Chops

44

581 cal69 g protein5 g carbs3 g sugar

Ingredients

• 750 g pork chops (about 3 center cut, bone-in chops)
• 30 g bacon fat, melted
• 1 tsp salt
• 1 tsp black pepper
• 45 g Sukrin Gold
• ¼ cup balsamic vinegar
• 2 Tbsp beef broth
• 1.5 tsp Dijon mustard
• 7.5 g garlic, minced
• 2 g rosemary, fresh, one sprig
• 2 g thyme, fresh, one sprig

Directions

Combine glaze ingredients in saucepan and simmer over medium heat 3 minutes. Preheat oven to 400F. Pat chops dry, rub with bacon fat, salt and pepper. Sear 2-3 minutes per side over medium-high heat. Brush with glaze, flip, brush other side. Bake until internal temperature reaches 140-160F, about 5-8 minutes. Rest 5 minutes before serving.

Chicken and Gravy Cobbler

45

872 cal56 g protein8 g carbs? g sugar

Ingredients

• 30 g Butter, unsalted
• 120 g mushrooms, fresh, sliced thin
• 40 g red onions, diced
• 110 g celery, finely chopped
• 125 g asparagus, chopped
• 750 g chicken thighs, boneless, skinless, chopped into ¼-inch pieces
• 1 teaspoon salt, fine
• ½ teaspoon black pepper, freshly ground
• 115 g cream cheese
• ½ cup chicken bone broth or chicken broth
• 120 g egg whites, large
• 96 g almond flour
• 1 teaspoon baking powder
• ½ teaspoon salt
• 45 g Butter, unsalted, very cold and cut into pieces
• 1 tbsp Fresh thyme for garnish
• 14 g butter, melted butter or extra-virgin olive oil, for drizzling

Directions

Preheat oven to 400°F/205°C. Sauté mushrooms, onions, celery, and asparagus in butter until golden. Season and sauté chicken until seared. Whisk in cream cheese and broth. Make biscuits by whipping egg whites, folding in flour mixture and cold butter, then scoop onto chicken mixture. Bake 12-15 minutes until golden. Serve garnished with thyme and melted butter.

Creamy Lemon Chicken with Garlic

46

290 cal27 g protein2 g carbs? g sugar

Ingredients

• 600 g chicken breasts or thighs
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 3 tablespoons olive oil (divided 1tbsp and 2tbsp)
• 1 cup chicken broth or bone broth
• 2 tablespoons lemon juice
• 22.5 g garlic (minced)
• 30 g butter
• 1/2 cup heavy cream
• 50 g Parmesan cheese (grated)
• 1 teaspoon Italian Seasoning
• 1 tablespoon cayenne pepper
• 1 teaspoon parsley (dried)

Directions

Preheat oven to 375°F. Heat skillet over medium heat with 2tbsp olive oil. Season and cook chicken (thighs 3 min/side, breasts 6 min total). Remove chicken. Sauté garlic 1 minute. Add stock and lemon juice, then whisk in butter and cream. Stir in Parmesan and parsley. Return chicken to skillet, bake 20-30 minutes until 165°F.

Keto Seafood Lasagna

47

493 cal32 g protein32 g carbs1 g sugar

Ingredients

• 2 tablespoons MCT oil
• 115 g unsalted butter (divided into 15g and 100g portions)
• 30 g green onions (thinly sliced)
• 10 g garlic cloves (minced)
• 1.5 cup chicken broth
• ½ tsp Old Bay seasoning
• 1 kg shrimp (peeled and deveined)
• 16 oz can crab claw meat
• ½ teaspoon freshly ground black pepper (divided)
• ⅛ cup arrowroot flour
• 2 ½ cups heavy cream (divided into one 1½ cup portion and one 1 cup portion)
• ½ teaspoon salt
• ⅛ teaspoon red pepper flakes
• 100 g Parmesan cheese (shredded, divided into two ¼ cup portions)
• 150 g shredded Italian cheese blend
• 150 g shredded Mozzarella cheese
• 2 large eggs
• 115 g cream cheese softened
• 25 g Parmesan cheese grated
• 125 g mozzarella cheese shredded
• ¼ tsp Italian seasoning
• ¼ tsp garlic powder
• ¼ tsp onion powder

Directions

Preheat oven to 350F. Sauté onions and garlic in oil and butter. Add Old Bay, broth, shrimp, and crab; simmer 5 minutes. Make white sauce with butter, arrowroot flour, cream, salt, pepper, red pepper flakes, and Parmesan. Layer in casserole: white sauce, lasagna noodles, seafood mixture, cheeses. Repeat 4 times. Bake 40-45 minutes until golden.

AB's Buffalo Wings

48

856 cal50 g protein2 g carbs1 g sugar

Ingredients

• 12 chicken wings whole
• 85 g unsalted butter
• 15 g garlic minced
• ¼ cup hot sauce Frank's
• ½ tsp salt kosher

Directions

Steam wings 10 minutes in saucepan, pat dry, refrigerate 1 hour. Replace towels with parchment, roast at 425°F for 20 minutes, flip and roast another 20 minutes until golden. Melt butter with garlic, combine with hot sauce and salt. Toss wings in sauce and serve warm.

Keto Chewy Chocolate Chip Cookies

49

110 cal2 g protein11 g carbs1 g sugar

Ingredients

• 100 g egg (2 large)
• 1 tsp vanilla extract
• 65 g allulose regular
• 57 g butter unsalted, softened
• 44 g coconut flour divided into 37g and 7g portions
• 1 tbsp gelatin
• 1/2 tsp baking soda
• 1/8 tsp salt fine
• 114 g chocolate chips sugar free, semi-sweet

Directions

Preheat oven to 350°F/180°C and line a baking sheet with parchment. Whisk eggs with vanilla extract, erythritol, and fat until combined. Mix in coconut flour, gelatin, baking soda, and salt until dough forms, then fold in chocolate chips. Scoop into 1-inch balls, place 2 inches apart, flatten to ½ inch thick. Bake 8-10 minutes until edges are lightly browned. Cool completely on baking sheet.

Bacon, Egg, & Cheese Biscuits

50

980 cal60 g protein4 g carbs0 g sugar

Ingredients

• 8 ea eggs, scrambled
• 1 lb bacon
• 160 g cheddar cheese, grated
• 80 g butter, divided into 20g portions

Directions

Prepare cheesy garlic biscuits per instructions. Fry bacon and melt 20g butter in saute pan. Cook eggs scrambled, keeping them round. Turn oven to 200C. Cut biscuit halves and place cut-side up on baking tray with 10g cheese on each. Top 8 halves with cooked egg and bacon strip. Place tray in 200C oven under broiler to melt cheese, then assemble and serve.

Keto Apple Crisp

51

433 cal2 g protein20 g carbs17 g sugar

Ingredients

• 400 g apples, peeled, cored, and sliced into ½-inch-thick slices
• 100 g pecans, unsalted and chopped
• 56 g unsalted butter, melted
• ½ tsp ground cinnamon
• 1 tsp vanilla extract
• 2 Tbsp sweetener (RxSugar - caramel)

Directions

Preheat oven to 375°F. Arrange apple slices in a 9-inch baking dish. Mix pecans, melted butter, cinnamon, vanilla, and sweetener in a bowl. Pour mixture over apples and spread evenly. Bake 25-30 minutes until topping is golden and apples are tender. Drizzle with pan juices and serve.

Creamy Garlic Pesto Chicken

52

794 cal60 g protein47 g carbs28 g sugar

Ingredients

• 450 g chicken breasts, sliced into large pieces
• 1/4 teaspoon red pepper flakes
• 1/2 teaspoon Italian seasoning
• 75 g red onion, chopped
• 25 g garlic cloves, minced
• 165 g sun-dried tomatoes, drained of most oil, chopped (keep the drained oil for cooking)
• 300 g bell peppers, red & yellow sliced into long thin strips
• 1/2 cup basil pesto
• 1/2 cup cream
• 1/2 cup chicken stock
• 10 g Chopped fresh basil for garnish
• 60 g Parmesan for garnish
• 1/8 tsp salt to taste
• 1/8 tsp Black pepper to taste

Directions

Heat tomato oil with Italian seasoning and chili in skillet. Cook chicken 4-5 minutes per side, then set aside. Combine pesto, cream, and stock; set aside. Stir in onion, garlic, and tomatoes; cook 1 minute. Add peppers, cook until slightly done but still crisp. Return chicken to skillet, simmer 2-3 minutes. Garnish with parmesan and basil.

Low Cal/Carb BBQ Sauce

20

52 cal3 g protein6 g carbs6 g sugar

Ingredients 6 servings

• 280 g tomato paste
• 360 ml water
• 300 ml Coke Zero
• 118 ml allulose sweetener
• 74 ml apple cider vinegar
• 25 ml garlic powder
• 7.38 ml chipotle chili powder
• 7.38 ml paprika
• 6.12 ml salt
• 2.50 ml black pepper

Directions

Whisk everything in a saucepan. Simmer uncovered 20 min until thickened, stirring occasionally. Cool, transfer to a jar. Keeps 2 weeks in the fridge. Sweet-smoky, no sugar crash.

Keto Chocolate Pound Cake

21

352 cal10 g protein8 g carbs1 g sugar

Ingredients 16 servings · Mom’s recipe, ketofied

• 322 g butter, room temp (not too soft)
• 600 g allulose + ⅛ tsp pure monk fruit extract
• 304 g super-fine almond flour
• 32 g coconut flour
• 48 g unflavored whey protein isolate
• 1 tsp xanthan gum
• 37 g dark cocoa powder
• 5 large eggs + 1 extra yolk (room temp)
• ½ cup heavy cream + ½ cup unsweetened almond milk
• 1 Tbsp vanilla extract
• ½ tsp fine salt, ½ tsp baking powder
• Dust: powdered allulose

Directions

Preheat 325°F (not 350 — allulose browns faster). Grease a tube pan well. Cream butter + allulose 5–7 min until pale and fluffy — this is the only real leavening, don’t rush. Add eggs + extra yolk one at a time. Sift flour blend, cocoa, xanthan, salt, baking powder together. Combine cream + almond milk. Alternate adding dry mix (1 cup at a time) and cream mix to the butter, ending with dry. Don’t overbeat. Stir in vanilla. Bake 65–80 min, tent foil at 45 min if browning fast. Cool fully in pan 30+ min before unmolding — keto cakes are fragile hot, firm up cold. Dust with powdered allulose. Original: 433 cal / 39 g sugar → now 352 cal / 1 g sugar per slice.

Source of truth

Recovery · Strain · HRV · RHR · Sleep stages

Weight · Body composition · Hydration

Steps · Exercise minutes · Active energy

Calories · Protein · Carbs · Fat · Sugar · Fiber · Net carbs

Glucose · Ketones (BHB) · GK+ meter readings

Continuous glucose · 24/7 CGM trace

Workout HR · Zone time · Session calories

Historical strength sessions (2019-2024)

Systolic · Diastolic · Pulse · MAP

Secondary weight · Body composition (gap-fill + weekly report)

Lab panels · Clinical scans · Physician (Dr. Kanjanee)

Body measurements · Wellness assessments

Manual entry

Bloodwork PDFs · PWV · Mounjaro log

Data Quality

⚠

QC WARN

65 pass · 13 warn · 0 fail

Last run: 2026-07-13 10:02:35

View report

⚠Long-term arc (Goals hero) reviewed 43d ago (cadence 30d) — re-read soon

⚠Build the base (Activity hero) reviewed 43d ago (cadence 30d) — re-read soon

⚠Protein-first (Nutrition hero) reviewed 43d ago (cadence 30d) — re-read soon

⚠Body composition (Body hero) reviewed 43d ago (cadence 30d) — re-read soon

⚠Data sources of truth (Data hero) reviewed 43d ago (cadence 30d) — re-read soon

⚠Recipes hero reviewed 43d ago (cadence 30d) — re-read soon

⚠Source-of-truth policy (Data) reviewed 43d ago (cadence 30d) — re-read soon

⚠Refresh cadence (Data) reviewed 43d ago (cadence 30d) — re-read soon

⚠Recovery interpretation thresholds reviewed 43d ago (cadence 30d) — re-read soon

⚠GKI interpretation thresholds reviewed 43d ago (cadence 30d) — re-read soon

⚠Yesterday score weights reviewed 43d ago (cadence 30d) — re-read soon

⚠Mounjaro week-3 narrative transition reviewed 43d ago (cadence 30d) — re-read soon

⚠health_config.md weekly review reviewed 43d ago (cadence 30d) — re-read soon

Pill organizer · daily bands · 23 pills/day total

Daily readings by source · last 4 weeks

Every value feeding the charts, grouped by device — a place to check the numbers. Scroll each table for older days. Daily summaries · "-" = no reading that day.

Medications & supplements (active)

Flagged · latest out-of-range values

Trends over time

All results

Every transcribed value, grouped by panel. H = above reference, L = below. "—" = not tested that date.