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.

Taco Truck Protein Bowl! If you dig this one hit me with a “protein bowl” 👇 Recipe makes 5! Macros are approximately 580 cals, 62g protein 27 fat 23 carbs Ingredients: * 32oz Top round steak * 3 medium russet potatoes * 80g Reduced fat cheddar * 6 tbsp Nacho cheese * Pico de gallo (store-bought or homemade) * 10 eggs * Taco seasoning, paprika, salt, pepper * For Fire Ranch Sauce: * 300g Nonfat Greek yogurt * 3 Garlic cloves * Lime * 2 tbsp Fire sauce * 50g Chipotle in adobo * 3 tbsp Ranch seasoning * 50ml Fat-free milk 1. Prepare Fire Ranch Sauce: * In a blender combine fire ranch Ingredients above and blend ! 2. Prepare Potatoes (Oven Method): * Preheat your oven to 400°F (200°C). * Dice the russet potatoes into small, even cubes. * Toss the potatoes with olive oil, salt, pepper, paprika, and a pinch of taco seasoning. * Spread them evenly on a baking sheet and bake for 30 minutes or until crispy and golden, flipping halfway through. 3. Cook Steak (Griddle Method): * Preheat your griddle over medium-high heat. * Season the top round steak generously with salt, pepper, and taco seasoning. * Griddle the steak for about 4-5 minutes per side, or until it reaches your desired level of doneness. * Rest the steak for a few minutes, then dice it into bite-sized pieces. 4. Fry Eggs (Stovetop Method): * Heat a pan over medium heat and spray lightly with cooking spray or use a bit of oil. * Crack the 10 eggs into the pan, being careful not to break the yolks. Cook to your preference: sunny side up or over-easy, until the whites are fully set and the yolks remain runny (or cook fully for scrambled). * Season with a pinch of salt and pepper. 5. Assemble Taco Bowl: #FatLossJourney #WeightLossGoals #BurnFat #GetFit #ShredFat #LoseWeight #FatToFit #FitnessMotivation #HealthyLiving #FatLossTransformation #HighProtein #ProteinPacked #ProteinRecipes #HealthyRecipes #MealPrep #ProteinBoost #HealthyEating #ProteinPower #Gains #macros

Protein-packed Queso Beef and Rice Bowl for 5 servings . Hit me with a “rice bowl” if you dig this one. ☝️ Ingredients: * 5 servings Right Rice (Spanish) * 32oz 96/4 lean ground beef * Taco seasoning (for beef and queso sauce) * Cilantro (chopped, for garnish) * 1 large Tomato (diced) * 1 medium Onion (diced) * 1 Lime (cut into wedges, for serving) * 60g reduced fat cheddar (for beef) * For the Queso Sauce: * 300g fat-free cottage cheese * Taco seasoning (1-2 tsp) * 1/2 Kraft Macaroni cheese packet (just the cheese powder) * 40g reduced fat cheddar Instructions: 1. Prepare the Right Rice: * Cook the Right Rice (Spanish) according to package instructions. Once done, set aside. 2. Cook the Ground Beef: * In a large skillet, cook the 32oz ground beef over medium heat until browned, breaking it up as it cooks. * Drain any excess fat, then add 1-2 tbsp taco seasoning (or to taste) and stir to combine. Set aside. 3. Prepare the Queso Sauce: * In a blender or food processor, blend 300g fat-free cottage cheese until smooth. * Add 1-2 tsp taco seasoning, 1/2 packet Kraft Mac & Cheese cheese powder, and 40g reduced-fat cheddar. Blend again until everything is fully incorporated and smooth. * If the sauce is too thick, add a small splash of water to thin it out to your desired consistency. 4. Prepare the Veggies: * Dice the tomato and onion. Chop the cilantro for garnish. Combine beef, rice and queso into a bowl, then evenly distribute into 5 meal prep containers. Top off with your veggies and guacamole 🥑 540 cals, 62g protein, 36 carbs, 16 fat #HealthyEating #MealPrep #ProteinPacked #LowCalorieMeals #HealthyTacos #HighProteinMeals #FoodPrep #CleanEating #HealthyFoodie #FitnessMeals #MealPrepIdeas #LowCalorieRecipe #HealthyRecipes #TacoTuesday #FitnessFood #WeightLossMeals #LeanProtein #HealthyLunch #TacoRecipe #HealthyDinner #mealprep #cozy #highprotein

Healthy high protein Panda vs high calorie less healthy panda. Both are delicious… the real one still tastes a little better but mine is no slouch either. Check the song track.. really tied this one in. For 1 serving of my orange chicken chow mein you’re looking At approximately 336 cals, 29g protein, 2g fat, 60 carbs For both servings approximately 670 cals and 57g protein Ingredients: 6.3 oz. Chicken breast 2.5oz. Barilla angel hair pasta 15-20g corn starch 0range chicken sauce: 2 tbsp orange zest (less is more! 1 medium orange squeezed 25ml chicken stock 30ml soy sauce (low sodium) 2 tbsp siracha 1 tbsp hoisin Garlic 4-5 tbsp stevia or equivalent Small slurry corn starch 1 tbsp rice vinegar Chow mein: Same sauce as above but no orange juice or zest Celery Cabbage, Carrots Garlic Green onion

✅ Healthy Homemade Crunchwrap Supreme ✅ 150 recipes for you in the bio to get started on your journey. Macros and ingredients: 483 cals, 54g protein 22 fat 45 carbs Ingredients to make 1: 1 large mission carb balance tortilla 1 40 cal or less small tortilla 100g nonfat Greek yogurt based chipotle sauce (see ebook) 4oz. 93/7 beef 20g reduced fat cheddar Lettuce Tomato 2 tbsp 45 calorie nacho cheese of your choice Taco seasonings 🧂 Feel free to multiply this recipe to make 4 #HealthyEating #LowCalorie #HighProtein #CrunchWrapSupreme #tacobell #EasyRecipes

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? ⬇️💭

High-protein, low-calorie Chicken Alfredo meal prep! 🍝🔥 Perfect for staying on track with your fitness goals while enjoying a creamy, flavorful dish. 💪✨ Ingredients (for 5 servings): * 2 lbs cubed chicken * 9.5 oz Barilla protein angel hair pasta (dry) * 250 ml 2% evaporated milk * 40 g low moisture mozzarella * 50 g shredded Parmesan * 100 ml chicken stock * 1/2 white onion, chopped * 4 cloves garlic, chopped * Seasonings: Italian seasoning, lemon pepper, garlic powder, Cajun seasoning, paprika (to taste) * 100 g 1/3 reduced fat cream cheese Instructions: 1. Cook the Pasta: In a large pot, cook the Barilla protein angel hair pasta according to package directions. Drain and set aside, reserving a little pasta water. 2. Cook the Chicken: In a large skillet, heat some oil over medium-high heat. Season the cubed chicken with Cajun seasoning, paprika, lemon pepper, garlic powder, and Italian seasoning. Cook until the chicken is browned and fully cooked, about 7-10 minutes. Remove the chicken and set aside. 3. Sauté the Onions and Garlic: In the same skillet, add a little more oil if needed. Sauté the chopped onion and garlic until softened, about 3-4 minutes. 4. Make the Sauce: To the onions and garlic, add the evaporated milk, chicken stock, and cream cheese. Stir until the cream cheese melts and the mixture becomes smooth. Let it simmer for 3-5 minutes to thicken slightly. 5. Add the Cheese: Stir in the shredded Parmesan and mozzarella. Let the cheeses melt into the sauce, stirring occasionally. 6. Combine Chicken and Pasta: Add the cooked chicken back into the sauce, followed by the cooked pasta. Toss everything together, adding a splash of reserved pasta water if the sauce is too thick. Adjust the seasoning as needed. 7. Serve: Divide the pasta mixture into 5 servings. Garnish with extra Parmesan or a sprinkle of Cajun seasoning if desired. Serve hot. Enjoy your creamy, spicy Cajun Alfredo! #MealPrep #HighProtein #LowCalorieMeals #HealthyEating #ChickenAlfredo #ProteinPasta #FitnessMeals #HealthyRecipes #MealPrepIdeas #LeanProtein #HealthyDinner #CleanEating #WeightLossMeals #EasyMealPrep #FitFood

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

140g of protein for an entire Philly steak pizza. 🍕 Each slices is 129 cals and 17g protein (1/8) - 96g fit flour formerly power flour or (self rising; adjust macros) (54g protein) - 56g fat free mozzarella (18g protein) - 120g nonfat greek yogurt (13g protein) - 28g low moisture mozzarella (6g protein) - 6oz. Cooked sirloin steak (50g protein) 75ml Buffalo blue cheese sauce (taste flavor co) Bell pepper, onion, seasonings 957 calories, 47 carbs 23 fat 140g protein

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

✅ love tap and hit me with a “BURGER ME” ✅ Also… only foodies will know where that greasy bag came from.. I may have given subtle hints 174 recipes and growing! 📕 1 burger = 558 cals, 50g protein 30 carbs 30 fat ( was off a little in the video.. but holy moly this was good) 2 = 1100 cals, 100g of protein .. eat two at your own risk 😂 Ingredients: 2 oro wheat keto buns 4 95/5 beef Pattie’s at 2.5oz. Each 4 slices center cut bacon 4 slices thin cheddar Sauce: combine light ketchup, light mayo Mustard and relish Onion Jalapeno Mushrooms Burger seasoning of your choice

🥳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

✅Frozen food aisle favorites peaked again with this one shred fam. Buffalo nuggets! Macros and ingredients list below 👇 3/4 serving 554 cals, 71g protein Full serving (entire recipe) 738 cals, 42 carbs, 20 fat Ingredients: 16oz. 96/4 chicken Franks red hot buffalo sauce 50g corn flakes Baking powder Buffalo seasoning Salt Pepper Onion powder Protein ranch Avocado spray 1 egg 20 ml fat free Fairlife #chicken #buffalo #nuggets #cozy #comfortfood #HealthyEating #HighProtein #LowCalorie #BuffaloChickenNuggets #HealthyRecipes #Foodie #FitnessFood #ProteinPacked #HealthyChoices #CleanEating #Nutritious #MealPrep #DeliciouslyHealthy #FitFood #FoodInspiration #HealthyLiving #InstaFood #FoodGasm #Yummy #HealthyCooking #EatWell #HealthyLifestyle #FoodForFuel #instafit

✅ The crispy high protein Taco Bell nugget has left the building.. so we resurrected it here at the shred lab.. here’s a few things you’re going to need to make them. 🤤 8oz. Chicken breast 2 bags quest Doritos (one ranch, one nacho) 10g self rising flour 1-2 eggs whisked Taco seasoning & cayenne pepper 🌶️ Jalapeno Ranch: 300g nfgy 2-3 garlic cloves 1 tbsp jalapeños diced 1-2tbsp white vinegar Splash of lime tsp onion powder 1-2 tbsp ranch seasoning BLEND According to myfitness pal this comes out to Approximately: 608 cals, 88g protein, 17 carbs, 18 fat Adjust macros depending on how much jalapeño ranch you use! 👍💯 Shred in a tasty way

“I lost 78 pounds without giving up the foods I love. Instead of following extreme diets, I turned my kitchen into a shred lab, creating meals that were just as tasty but way more macro-friendly. By keeping a 500-calorie daily deficit, eating around 2,100 calories and over 200g of protein a day, I was able to lose weight while still enjoying every meal. In just six months, I completely transformed my body and my mindset. That’s how Tasty Shreds was born—proving that you don’t have to choose between eating good food and reaching your goals. Stay consistent, stay creative, and trust the process. 🔥

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