Recipes

What I actually cook, with a nutrition profile for every serving.

Each recipe has the method up top and a nutrition panel below it, calculated from the same USDA data as Build a Day and the Food Database. Change the protein or portion and the numbers update. Where a recipe makes a health claim, it's checked against the literature the same way the Supplements entries are.

Date night

Six dishes that look and taste like a restaurant plate, and that you can pull off without stress. Practice once first, prep everything before she arrives, and make one thing ahead. The desserts and drinks finish the night.

Scallop Scampi Linguine: 25 minutes, and fun to watch you sear
Crispy-Skin Sea Bass: crackling skin on French butter sauce
Cast-Iron Ribeye: the steakhouse dinner, sliced at the table
Shrimp & Clams Fra Diavolo: a big shared skillet, served in the pan
Red Wine Braised Short Ribs: made the day before, so you're relaxed when she arrives
Reverse-Sear Tenderloin: for when you want to go big

Seafood

Scallop Scampi Linguinedate nightSeared scallops and asparagus in lemon-garlic butter25 min~41 g protein Crispy-Skin Sea Bassdate nightWild sea bass on lemon beurre blanc30 min~1,100 mg EPA+DHA Shrimp & Clams Fra Diavolodate nightSpicy lobster tomato sauce over linguine30 min~15 days of B12 Sea Bass & Scallops in ChowderSeared seafood on warm clam chowder20 min~51 g protein Loaded Clam ChowderExtra clams, garlic-butter topping, cinnamon sourdough croutons15 min~a month of B12

Beef & pork

Cast-Iron Ribeyedate nightWith crispy russets and asparagus45 min + overnight brine~67 g protein Reverse-Sear Tenderloindate nightLow roast, hard sear, horseradish sauce~1½ h + brine~50 g protein Red Wine Braised Short Ribsdate nightOver mashed potatoes. Best made the day before.8 h slow cooker~55 g protein Slow-Cooker CarnitasPork brisket braised in citrus, broiled crisp4–8 h slow cooker½ day of B1

Soups & broths

Pho Bone BrothSpiced gelatin broth, steak and noodles8–24 h simmer~6.6 g glycine Gelatin Chicken SoupBroth from feet and necks that sets firm3–4 h + 1 h~53 g protein

Weeknight

Weeknight Skillet DinnersTeriyaki, steak stir fry, honey chipotle chicken20–25 min3 recipes

Sauces & marinades

Sauces & SeasoningsAioli, chimichurri, salsa, guacamole, taco seasoning and more5–20 min12 recipes 10 MarinadesFor chicken, steak, pork and seafood. Marinating also cuts grilling carcinogens.30 min–8 h10 recipes

Desserts

DessertsPanna cotta, dark chocolate mousse, affogato2 min–4 h3 recipes

Drinks

DrinksMargarita, paloma, old fashioned, and a non-alcoholic sparkler5 min4 recipes

Per-serving numbers are for the default bowl or plate on each page. Each page has toggles for portion and protein.