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I’ve lost 1️⃣5️⃣0️⃣ pounds high protein + lowcarb recipes @kaizenfoodco founder! high protein low carb pasta & rice ⬇️ Preorder my NEW cookbook
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#healthyrecipes#lowcarb#highprotein#healthyfoodshare#goodmoodfood#lowcarbrecipes#goodculturepartner#keto#soup#saladrecipes
Recent posts
The true story of how i got here after weighing 350lbs, being pre diabetic, with high cholesterol and straight up miserable. And if you are tired of starting over, I hope after seeing these photos you realize I know exactly how you feel.
Thats why I create my recipes for you, and thats why my second cookbook shares behind the scenes and the recipes that have helped me lose over 150lbs.
✅✅Preorders are so important for any new author, and if you enjoy my recipes, comment “FLAVOR” below and I’ll send you the link to preorder it! Anyone who preorders gets free access to my digital bonuses including an ebook with bonus recipes today, and more digital bonuses I’m working on for you for September.
Those old photos aren’t there for nostalgia. They’re the reason this book exists.
I was the chubby kid growing up. The jokes, the nicknames, the comments. I laughed them off because that was easier than letting anyone know they hurt. And eventually food became my comfort. My escape. Restricting, bingeing, ending up heavier than before. For years.
I tried every diet under the sun. I thought losing weight meant eating less, giving up more, and settling for bland, boring food.
No wonder none of it ever stuck.
What finally worked was finding a way to eat that didn’t feel like sacrifice. That didnt make me want to escape to cheat on my diet. And this book has 100 recipes that will make you fall in love with eating healthy. There are macros for every recipe. Photos of every recipe, and best of all, they all taste SO good.
This one’s for the people tired of starting over on Monday. For the people trying to hit their protein without eating another dry chicken breast. For the people who asked me for macros and waited patiently. I wrote this one for you.
✅Comment “FLAVOR” to preorder your copy, delivering to you January 5, 2027. For anyone who preorders, you’ll get exclusive access to bonus content leading up to the release.
THANK YOU!
Arash
30 Aug 2026
Would you try this high protein soup??
4 HUGE servings: 240 cals, 24g protein per serving
And, 95g protein for the whole thing!
This healthy soup is packed with protein and fiber, and it’s one of the easiest ways to take care of your gut, skin, and immune system.
✅Comment “FLAVOR” and I’ll share how you can preorder my new cookbook with 100 high protein recipes including more soups that have helped me lose over 150lbs!
Here’s how to make it:
1️⃣ Preheat oven to 400°F.
2️⃣ Quarter up 1 large yellow onion and add it to a lined sheet pan with 6-8 garlic cloves.
3️⃣ Drizzle with 1 tbsp olive oil and season with a couple generous pinches of salt, black pepper, 1 tsp garlic powder, 1 tsp oregano or thyme.
4️⃣ Roast for about 45-50 mins until the onion is soft.
5️⃣ While they are going, microwave 16oz (1 bag) frozen peas for 4 mins.
6️⃣ Transfer the roasted onion and garlic to a blender. Add the hot peas, 2 packed cups fresh spinach, 4 cups hot bone broth, 2 servings cottage cheese, 2-3 tbsp fresh mint, the juice of 1/2 lemon, and a couple generous pinches of salt and pepper.
7️⃣ Blend until smooth and creamy. Taste and adjust with more salt, lemon juice, mint, chili flakes, or bone broth depending on how thick you like it.
8️⃣ Pour into bowls and finish with olive oil, fresh mint, a squeeze of lemon juice or drizzle of cream, and enjoy!
If you make it, be sure to let me know what you think on SHREDHAPPENS!
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#healthyrecipes #healthyfoodshare #lowcarb #soup
05 Nov 2026
💥GUT + GLOW CRUNCH SALAD
With the weather cooling down, if you want an amazing salad thats going to deliver on some gut healthy fiber + give you and your skin that special glow, this is as good as it gets and so good. It’s such a great healthy salad, and you can always pair it up with some chicken, shrimp, or even steak for a light dinner thats satiating + so good. Even tofu would go great here, too.
Its got all sorts of good stuff, super thinly sliced or diced so you get a little in each bite, plus its packed with gut friendly cabbage, hydrating cucumber, lots of fresh herbs and a creamy sesame ginger dressing thats as good as it gets.
✅Screenshot the full recipe below, and as always, comment FLAVOR and I’ll DM how you can preorder my new high protein cookbook with recipes that have helped me lose over 150lbs.
INGREDIENTS:
For the salad:
1/2 green cabbage, thinly shredded
3-4oz arugula
1/2 English cucumber, thinly sliced
3-4 scallions, sliced
Handful of cilantro, chopped
Handful of fresh mint, chopped
Sesame seeds & peanuts (optional for crunch)
For the sesame ginger dressing:
1 to 1.5 inch chunk fresh ginger
3 garlic cloves
4-5 tbsp mayo
5 tbsp rice vinegar
1 tbsp sesame oil
1 tbsp soy sauce or tamari
Salt & pepper
Here’s how I made it:
1️⃣ Thinly shred the cabbage and add it to a large bowl along with the arugula, cucumber, scallions, cilantro, mint, sesame seeds, and chopped peanuts. The key is to ensure the cabbage is super thinly shredded (I used a mandolin) and finely dice the rest of the ingredients.
2️⃣ Add the ginger, garlic, mayo, rice vinegar, sesame oil, soy sauce or tamari, salt, and pepper to a blender or food processor. Blend until smooth and creamy.
3️⃣ Pour the dressing over the salad and toss really well until everything is coated.
4️⃣ Let it sit for 5-10 minutes so the cabbage softens slightly and absorbs all the flavor.
5️⃣ Add your favorite protein like grilled chicken, steak, shrimp, salmon, tofu, or edamame and enjoy.
If you make it, let me know on SHREDHAPPENS 😊
ENJOY!
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#lowcarb #lowcarbrecipes #healthyrecipes #healthyfoodshare #saladrecipes
04 Nov 2026
🤯 VIRAL CHEESECAKE FACTORY CAJUN SALMON
There’s this incredible looking (and massive Cheesecake Factory salmon plate thats been going viral, so I decided to make an easier, healthier version at home.
This has some air fried salmon, over some healthier mashed potatoes, over an easy garlicky creamy cajun sauce, and let me tell you, this is such an incredible easy weeknight dinner.
✅ Comment FLAVOR and I’ll message you how you can preorder my new high protein cookbook.
INGREDIENTS:
For the salmon:
1 lb salmon
2 tsp Cajun seasoning
OR
1 tsp garlic powder
1 tsp paprika
1/2 tsp onion powder
1/2 tsp oregano
Salt and pepper
For the mashed potatoes:
3 russet potatoes
1/4 cup bone broth
1/4 cup Greek yogurt
1/2 tbsp butter
Salt and pepper
For the Cajun cream sauce:
1/2 tbsp butter
2 garlic cloves, minced
1/2 tbsp tomato paste
1 tsp Cajun seasoning
1/2 cup chicken bone broth
1/4 cup heavy cream or half andhalf
2 tbsp grated parmesan
Squeeze of lemon
A small pinch salt
Here is how to make it:
1️⃣ Boil the potatoes in salted water until fork tender. You can also microwave them like I did. Drain, then mash with the butter, warm bone broth, Greek yogurt, salt, and pepper.
2️⃣ Drizzle the salmon with a touch of avocado oil and season with Cajun seasoning, or use the garlic powder, paprika, onion powder, oregano, salt, and pepper.
3️⃣ Air fry the salmon at 400°F for 9-10 minutes, depending on thickness.
4️⃣ For the sauce, melt the butter in a pan and add the garlic, tomato paste, and Cajun seasoning. Cook for about a minute. Add the bone broth, cream, and parmesan. Simmer for a couple minutes until creamy, then finish with a squeeze of lemon, taste and add salt if needed.
5️⃣ Add the mashed potatoes to a plate, place the salmon on top, pour some sauce, and ENJOY!
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#healthyrecipes #airfryerrecipes #salmonrecipe #highprotein
02 Nov 2026
You may see the healthy recipes I share today, but they’re coming from someone who was once 350lbs, eating fast food + candy bars several times a week, two sleeves deep into a pack of Oreos, and genuinely not knowing how to stop.
I spent years trying and failing at pretty much every diet imaginable. I knew how to restrict, be “good” all day, fall off the wagon, feel like I had absolutely no self-control and keep overeating because I had already “blown it. I said “I’ll start Monday” more times than I think I can even begin to count.
Eventually, it led to me being 350lbs, prediabetic, high blood pressure, high cholesterol, high triglycerides, and the list goes on.
After years of looking for miracles, I realized I needed to stop chasing things that I wanted to constantly escape from. That was the shift that changed everything.
I stopped making eating healthy be a punishment and found ways to make it exciting: a few easy spices, fresh herbs, different textures.
I also stopped thinking I needed to eat as little as possible all day and started eating in a way that didn’t leave me starving at night. Because thats usually where I fell off the wagon.
I started being mindful of all the random bites and nibbles on autopilot. I literally took out a notebook and wrote down every time I reached for food, and honestly, it was scary.
And when I screwed up or overate, I stopped letting it turn into a weeks-long food extravaganza.
None of these things felt huge on their own. But together, they changed my life.
I’ve lost 150+ lbs and kept it off because I stopped chasing the scale and started building habits and meals I actually enjoy.
If you want the kinds of recipes I eat every day, I share tons of them right here on @shredhappens. And if you want to check out my second cookbook, built around this exact philosophy, comment FLAVOR and I’ll send you how you can preorder it.
If you’re going through some version of this, whether it’s 20 lbs or 200, I see you, and I feel you. Start with the next meal. The next walk. The next decision. That’s how it started for me.
#healthyrecipes #healthylifestyle #highprotein #healthyfoodshare
01 Nov 2026
3 HIGH PROTEIN DIPS THAT ARE SO EASY + SO GOOD.
#goodculturepartner - I just wrapped up my month long Dip With Benefits series and these were the top 3 based on your feedback!
➡️ Comment “BENEFITS” and I’ll send you an ebook with the full recipe + macros for each one.
These are 3 of my favorite dips when I’m craving something delicious that also packs in protein. I used @good_culture cottage cheese as the base for each of these dips to keep things creamy and boost the protein content.
Here are the three favorites from this past month:
1️⃣ HIGH PROTEIN CHOCOLATE COCONUT DIP
If you want an incredible high protein dessert, this one is IT! It’s super rich and creamy while satisfying my sweet tooth. The base is so easy to make, with just cottage cheese, cacao, and powdered monk fruit sweetener blended into a smooth, creamy chocolate dip, then finished with a layer of coconut and melted chocolate on top. Heavenly by the spoonful, or dip away at it with some fresh strawberries.
2️⃣ CREAMY DILL PICKLE DIP
If you love dill pickles, you’ve gotta try this. This dip is tangy, refreshing, and packed with flavor. Just blend chopped pickles, pickle juice, fresh dill, green onion, and mayo, then top with fresh greens and a drizzle of olive oil. Serve it with your favorite crackers, sourdough bread, or fresh veggies!
3️⃣ HIGH PROTEIN GREEN DIP
Who knew cottage cheese and peas were such a good combo? This high protein dip comes together in less than 5 minutes and tastes so good. I processed peas and cottage cheese with garlic, feta, fresh mint, lemon juice, and olive oil until smooth and creamy. Top with your favorite garnishes and serve with veggies or crackers.
Which one are you trying first?
✅ Comment “BENEFITS” below and I’ll send you an ebook with the full recipe + macros for all 3 dips.
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#highprotein #lowcarb #goodmoodfood
29 Oct 2026
💥 Would you try these cheesy chipotle steak tacos?
These tacos are so easy to make, and so good. I used lowcarb tortillas here, but use whatever tortillas you like! And if you want them crispy, you can always spray a pan with a little avocado oil to crisp up the outside. As always, you can fill it up however much you want, but this combo felt like the right move.
Here is how I made it:
1.Lets start with the steak. I diced up 1.5lb ribeye into small chunks. You can also use NY strip or skirt steak. Add to a bowl. Drizzle with 1 tsp oil, squeeze in the juice of 1 lime, season with salt, pepper, 2 tsp garlic powder, 2 tsp smoked paprika, 1 tsp chipotle powder, and 1/4 to 1/2 tsp cumin. Mix well, and let it marinate while you prepare the rest.
2.Make your creamy chipotle sauce by adding 4 tbsp thick greek yogurt to a food processor with 2 tbsp mayo, a large handful fresh cilantro, 1 garlic clove, 2 tbsp adobo chipotle sauce from the can, 1 adobo pepper from the can, juice of 1 lime, and a generous pinch of salt. Process really well, then taste and adjust as you like.
3.Make your pico by finely dicing (finely diced is key!) half a large red onion, 1-2 tomato, half to one jalapeño, a large handful of fresh cilantro. Add to a bowl, sprinkle with salt, ground pepper, and the juice of 1 lime. Mix well, then let it sit for about 10 mins, stirring it a couple of times.
4.Cook the steak over medium heat for about 5-6 mins, stirring a couple times to cook evenly. Set aside.
5.Grab 8 lowcarb tortillas, bring a pan to low-medium heat and warm on both sides. Then sprinkle in 1 serving of shredded cheese, then fold over the tacos to melt the cheese evenly inside.
6.Then spread the tortillas apart, add 3oz steak, a heaping spoonful of the pico, some avocado, top with fresh cilantro, a little sauce, and enjoy!
If you make this, be sure to let me know on SHREDHAPPENS!
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#healthyrecipes #lowcarb #keto #goodmoodfood
29 Oct 2026
🤯 EASY ONE PAN ROASTED CHICKEN DINNER
The WILD thing about this recipe is, the veggies are the best part. This is all done in one pan, and the veggies come out SO GOOD! This is such an easy weeknight meals and such a great healthy dinner.
✅ Comment FLAVOR and I’ll send you the link to preorder my NEW high protein cookbook with recipes that have helped me lose over 150 pounds.
Here is how I made it:
1.Preheat your oven to 400F.
2.Add 4 chicken leg quarters to a bowl. You can use 2lbs thighs, drumsticks, or any cut you like. Drizzle with 2-3 tbsp olive oil. Season with salt & pepper, the zest + juice of a large lemon, 1 tbsp garlic powder, 1.5 tbsp oregano, 1/2 tsp cayenne pepper, & 1 .5 tbsp sweet paprika. To add flavor and color, add 2 tbsp tomato paste and 4 minced garlic cloves. Mix well, and ideally
marinade for at least 2hrs (overnight is best).
3.Next, the roasted veggies. I used 2 medium sweet potato, a large handful broccoli florets, and 1 large shallot.
4.Cut the sweet potato in smaller wedges (so they cook all the way through) and place them at the bottom of an oven safe dish or a pan (this is key!) Then add the broccoli and 1 thinly sliced shallot. Drizzle with olive oil, season with a pinch of salt, 1/2 tbsp oregano, and 1/2 tbsp garlic powder.
5.Place the chicken on top of the veggies, and if there is any leftover chicken marinate add all of it. Pop into the oven at 400F for 40 mins. ***At the end, turn off the heat then let the pan sit in the oven for 20-30 minutes without the heat on to soften up the veggies and soak up the flavors even more. This is important!!
6.While that’s going, grab a sauce or just mix 3 tbsp mayo with 1 tbsp tomato paste, 1 minced garlic clove, the zest and juice of 1 small lemon, and a pinch of salt.
7.Remove pan from the oven, plate it up, top with finely chopped fresh parsley, a little sauce, and enjoy.
You can have this as-is, with regular rice, or if you want more protein my @kaizenfoodco high protein lowcarb rice.
If you make this, and you want more healthy recipes, be sure to let me know on SHREDHAPPENS!
ENJOY!
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#highprotein #chickenrecipes #lowcarb #healthyrecipes #whatsonmyplate
27 Oct 2026
💥 CRISPY SMASHED POTATO TUNA SALAD
If you love easy high protein recipes, you’ve got to try this incredible crispy smashed potato tuna salad. It’s got crispy potatoes folded into a creamy, lemony tuna salad with crunchy pickles, fresh dill, and chives…SO GOOD.
I used @safecatchfoods tuna here, added some hardboiled eggs for extra protein and loaded this up with veggies and herbs for the best easy lunch or dinner.
✅ Comment FLAVOR and I’ll send you details on how you can preorder my upcoming new high protein cookbook with recipes that have helped me lose over 150lbs.
Here’s how to make it (makes 4 servings):
1.Preheat your oven to 425F. Boil 1 lb baby potatoes in salted water for 15-20 mins until fork tender. Drain well and let them steam dry for a few minutes.
2.Transfer to a parchment-lined baking sheet and smash with the bottom of a glass until about 1/4 inch thick. Drizzle with 1 tbsp olive oil and season with 1 tsp garlic powder, ½ tsp paprika,
salt, and black pepper. Roast for 35–45 minutes, until golden and CRISPY. Leave space between them and start checking around 30 minutes
3. While those roast, make your tuna salad using 2 cans of @safecatchfoods tuna. These are my go-to and pack an insane 40 grams of protein per can! They’re also the only brand to test
every tuna for mercury, which is important since I… eat A LOT of tuna :)
4.Flake the tuna, then add 2 chopped hardboiled eggs, 1/4 cup finely diced red onion, 1/4 cup finely diced dill pickles, 1/4 cup finely diced celery, 2-3 tbsp finely chopped fresh dill, and 2-3
tbsp finely chopped chives.
5.For the sauce, mix together 1/3 cup yogurt, 1-2 tbsp mayo, 1 to 2 tbsp adobo chipotle sauce, 1 tsp dijon mustard, the juice of a lemon, 1 tbsp chili lime seasoning, a couple pinches of salt +
pepper.
6.Let the potatoes cool briefly until no longer steaming, then break into chunky pieces. Gently fold them into the tuna salad RIGHT before serving, saving the crispiest pieces for the top.
Finish with extra chives and black pepper, and enjoy!
If you try this, be sure to let me know on SHREDHAPPENS.
ENJOY!
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#safecatchpartner #highproteinrecipes #healthyrecipes #tunasalad #easyrec
26 Oct 2026
🔥 HIGH PROTEIN BROTHY BEEF BOWL
It’s soup season, and these brothy beef bowls are just amazing. I made a version with regular rice before, but made this with my high protein @kaizenfoodco lowcarb rice and this was honestly one of my favorite recipes with it.
455 calories + 50g protein per serving, packed with flavor, and so good!!
✅Comment “FLAVOR” and I’ll send you how to preorder my new cookbook with recipes that have helped me lose 150+ lbs!
Here’s how I made it:
1️⃣ We’ll start with 1 lb lean ground beef. Bring a pan to medium heat. Add the beef and break it apart as it browns. Toss in 4-5minced garlic cloves, season with 1 tbsp smoked paprika, 1/4 tsp cayenne pepper, 1/4 tsp red chili flakes, and a generous pinch of salt. Brown it up really well. The goal is to get the beef browned, and almost crispy.
2️⃣ For the broth, in a separate pan add 2.5 tbsp red curry paste and 2 minced garlic cloves over medium heat. Stir for ~2 mins until softened and fragrant.
3️⃣ Pour in 3/4 cup half-and-half (or a can of coconut milk) and 1 cup bone broth. Stir well until smooth and bring to a simmer.
4️⃣ Season the broth with a couple pinches salt, the juice of half a lime, and fresh cilantro. Stir, taste, and adjust as you wish.
5️⃣ For the quick pickled red onions, really thinly slice 1/2 large red onion and top it with the juice of 1 lemon and a couple generous pinches of salt.Mix well with a fork and let sit 5-10 mins to soften, stirring a couple times along the way.
6️⃣ Prepare 4 servings rice of choice. I used my high protein lowcarb Kaizen rice, but you can use regular rice, brown rice, or quinoa, too.
7️⃣ Then assemble! Add 1 serving of cook rice to a bowl, with a quarter of the seasoned beef, and spoon over a quarter of the broth over everything.
8️⃣ Top with thinly sliced cucumbers, some of your pickled onions, a couple dashes of sesame seeds, chili flakes and finely chopped fresh cilantro.
If you make it, let me know what you think on SHREDHAPPENS!
ENJOY! 🙌
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#healthyrecipes #healthyfoodshare #lowcarb #highprotein #lowcarbrecipes
25 Oct 2026
I could’ve used this message in the clouds back when I was 350 pounds 😂
I used to think I had to give up regular rice and settle for alternatives like cauliflower rice in order to stay on track with my goals. I knew there had to be a way to still eat the foods I loved but in a healthier way, which is why I created Kaizen.
Kaizen was one of my biggest cheat codes during my 150 lb weight loss since it packs 20g of protein per serving + 15g fiber and only has 6g net carbs.
You can find Kaizen at @wegmans 💚 If you head over to the rice aisle and grab a box, make sure to tag us!
If you don’t have a Wegmans nearby? You can shop all your favorites at kaizenfoodcompany.com
24 Oct 2026
🤯🥒 Would you try this CREAMY DILL PICKLE DIP??
#goodculturepartner - Pickles and cottage cheese are having a moment, and if you love pickles, you need to make this. This is part 4 of my high-protein dip with benefit series with @goodculture, and this one is creamy, tangy, loaded with fresh dill and chives, and has plenty of pickle chunks throughout.
Have this with your favorite crackers, some sour dough, veggies, or add a couple dollops on a healthy powerbowl. It’s so easy to make, and so good!
✅Comment FLAVOR and I’ll message you how to preorder my new high protein cookbook with recipes that have helped me lose over 150lbs.
INGREDIENTS:
12 oz Good Culture cottage cheese
1/2 cup Greek yogurt
1/2 cup finely chopped dill pickles
2 tbsp pickle juice
2 tbsp fresh dill, divided
2 tbsp fresh chives, divided
1 small garlic clove, grated
1.5 tbsp onion powder
1 tsp Dijon mustard
½ tsp garlic powder
Black pepper + salt, to taste
TO FINISH: fresh dill, chives, lemon zest, black pepper + a drizzle of olive oil.
Here is how to make it:
1.Add everything except half the chopped pickles and half of the herbs to a food processor and blend until completely smooth. Fold in the pickles and remaining herbs, then finish with dill, chives, lemon zest, some crumbled feta, black pepper and olive oil.
2.Serve it with veggies, crackers, pita chips, or honestly just eat it by the spoonful.
This is such an easy high protein appetizer or spread and the perfect way to use up cottage cheese.
If you make it, be sure to let me know on SHREDHAPPENS!
ENJOY!
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#highprotein #goodmoodfood #lowcarb #keto
22 Oct 2026
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