Four weeks. Real food. No seed oils.

Ingredients

• •2 strip or ribeye steaks, about 1 inch thick
• •1 tbsp beef tallow
• •3 tbsp butter
• •3 garlic cloves, smashed
• •2 sprigs fresh thyme or rosemary (optional)
• •8 oz green beans, trimmed
• •Salt and black pepper
• •Squeeze of lemon

Steps

1. 1 Pat steaks very dry and season generously with salt and pepper on all sides.
2. 2 Heat tallow in a cast-iron skillet over high heat until it shimmers. Sear steaks 3–4 minutes per side for medium-rare.
3. 3 Lower heat to medium. Add 2 tbsp butter, garlic, and herbs. Tilt the pan and spoon the foaming butter over the steaks for 1 minute.
4. 4 Move steaks to a board to rest 5 minutes.
5. 5 In the same pan, add the remaining butter and the green beans with a pinch of salt. Cook over medium-high, tossing, until blistered and crisp-tender, 4–5 minutes. Finish with lemon.
6. 6 Slice the steak against the grain and spoon the pan butter over the top.

Ingredients

• •1½ lb boneless, skinless chicken thighs
• •2 tbsp extra-virgin olive oil
• •1 tsp dried oregano
• •½ tsp garlic powder
• •½ tsp smoked paprika
• •1 lemon, zested and juiced
• •½ cup chicken broth
• •1 tbsp butter
• •2 tbsp chopped parsley
• •Salt and black pepper

Steps

1. 1 Pat chicken dry. Season with salt, pepper, oregano, garlic powder, paprika, and lemon zest.
2. 2 Heat olive oil in a large skillet over medium-high. Lay the thighs flat and cook without moving for 5–6 minutes until deeply browned.
3. 3 Flip and cook 4–5 minutes more, until the internal temperature reaches 165°F (74°C). Transfer to a plate.
4. 4 Add broth and lemon juice to the pan and scrape up the browned bits. Simmer 2 minutes, then swirl in the butter.
5. 5 Return the chicken to the pan, spoon the sauce over, and finish with parsley.

Ingredients

• •1 lb ground beef
• •1 tbsp beef tallow or lard
• •½ onion, diced
• •2 tsp chili powder
• •1 tsp ground cumin
• •½ tsp smoked paprika
• •½ tsp garlic powder
• •½ tsp dried oregano
• •1 tsp salt
• •½ cup tomato sauce or crushed tomatoes
• •To serve: lettuce cups or corn tortillas, avocado, cilantro, lime, sour cream, shredded cheese

Steps

1. 1 Heat tallow in a large skillet over medium-high. Add onion and cook 3 minutes until softened.
2. 2 Add ground beef and break it up. Cook until browned, about 6 minutes.
3. 3 Stir in all the spices and salt and cook 1 minute until fragrant.
4. 4 Add tomato sauce and simmer 3–4 minutes until thickened.
5. 5 Serve in lettuce cups or warm corn tortillas with your toppings. Check tortilla labels: many flour tortillas contain soybean or canola oil; plain corn tortillas usually don't.

Ingredients

• •2 salmon fillets (about 6 oz each)
• •1 bunch asparagus, woody ends snapped off
• •2 tbsp ghee, melted
• •1 garlic clove, minced
• •½ tsp dried dill or 1 tbsp fresh
• •1 lemon, sliced
• •Salt and black pepper

Steps

1. 1 Heat oven to 425°F (220°C).
2. 2 Toss asparagus with 1 tbsp ghee, salt, and pepper and spread it on a sheet pan.
3. 3 Place salmon in the center. Mix the remaining ghee with garlic and dill and brush it over the fillets. Season with salt and top with lemon slices.
4. 4 Roast 10–12 minutes, until the salmon flakes easily and the asparagus is tender.

Ingredients

• •3 cups cooked rice, chilled (day-old is best)
• •3 tbsp ghee or avocado oil, divided
• •3 eggs, beaten
• •1 cup frozen peas and carrots
• •3 green onions, sliced
• •2 garlic cloves, minced
• •2–3 tbsp soy sauce or coconut aminos
• •1 tsp toasted sesame oil (optional, for flavor)
• •Optional protein: diced leftover chicken, shrimp, or ham

Steps

1. 1 Heat 1 tbsp ghee in a large skillet or wok over medium-high. Scramble the eggs until just set, then move them to a plate.
2. 2 Add 1 tbsp ghee, the peas and carrots, the white parts of the green onions, and the garlic. Stir-fry 2 minutes.
3. 3 Add the remaining ghee and the rice. Press it into the pan and let it crisp for 1 minute, then toss. Repeat for 4–5 minutes.
4. 4 Add soy sauce, any protein, and the eggs. Toss until hot. Finish with green onion tops and a few drops of sesame oil.