SIMPLE FOOD. REAL ROUTINES.

What I
eat.

These are the practical, high-protein recipes I make for myself—shared as personal favourites, not rules for how anyone else has to eat.

FROM MY KITCHEN

Food that fits
the long game.

I prefer uncomplicated recipes I can repeat. These four have become regulars because they are satisfying, practical and easy to adjust.

John's homemade chocolate protein bars cooling in their baking pan

12 BARS • 300°F • ABOUT 15 MINUTES

My Creamier Carnivore Protein Bars

Less egg, more butter and cream cheese—and taken out before the tops begin to crack.View recipe →

John's finished cream-and-ghee wings tossed in buttery hot sauce

2 LB WINGS • 350°F • 55–60 MINUTES

Juicy Cream-and-Ghee Wings

Covered first to hold in moisture, then finished uncovered and tossed in buttery hot sauce.View recipe →

1 LB BUTTER • LOW HEAT • ABOUT 25–35 MINUTES

My Simple Homemade Ghee

Nutty, golden and better suited to higher-heat cooking than regular butter.View recipe →

Beef bones beside John's pressure cooker before making bone broth

BEEF BONES & COW FEET • HIGH PRESSURE • 4 HOURS

My Pressure-Cooker Bone Broth

Cooked slowly under pressure, chilled, skimmed the next day and portioned into freezer-safe mason jars.View recipe →

A personal-food note: These recipes reflect what I prepare and enjoy. They are not medical or nutritional advice, and individual dietary needs can differ.

CONSISTENCY WORKS IN THE KITCHEN TOO.

Keep it simple.