Arash Hashemi(@shredhappens) 인스타그램 상세 프로필 분석: 팔로워 5,118,118, 참여율 0.27%

🥒HIGH PROTEIN CUCUMBER TUNA SALAD 550 calories and 94 grams of protein, 6 net c arbs Makes 2 servings: 275 calories and 47g protein per serving If you forgot to meal prep and you want something healthy, filling, and packed with protein in no time, you’ve got to give this cucumber tuna salad a try. It’s as easy as it gets, and so good. You can also use leftover rotisserie chicken here if you prefer. Comment “BANGER” and I’ll send you my free mini protein ebook pdf. Here is how I made it: 1.Thinly slice 5-6 Persian cucumbers for a little crunch and lots of volume. Add it to a large bowl or serving dish. 2.Add 2 cans of drained tuna to the bowl. 3.You can aadd any veggies you like here, just make sure they are finely diced so you get a bit of everything in each bite. I added 1/3 cup finely diced pickles (you can also use capers), 2 finely diced green onions or scallions, 1/4 small red onion finely diced, and a large handful of finely diced cilantro or parsley. 4.Finally, let’s dress it up. I added 4 tablespoons of greek yogurt, 1.5 tbsp of mayo, 1 tbsp dijon mustard, a couple generous pinches of salt and pepper and the juice of 1/2 small lemon. Toss it up, and enjoy on its own, as is, or scooped over some bell peppers like I did. If you make this, be sure to let me know on SHREDHAPPENS ENJOY! . . . . #highprotein #lowcarb #healthyrecipes #ketorecipes #lowcarbrecipes

A healthy dessert that just works: CRUNCHY CREAMY CHOCOLATE RASPBERRY BOWL If you are trying to eat healthy or lose weight, but you still want a good sweet treat or healthy dessert, you’ve got to make this bowl. It’s got a little creamy, crunchy, and chocolate in each bite and it’s SO good. I used the new @simplemills Sweet Mmms Cocoa Blast snacks for the crunch here, and let me tell you … these are without a doubt my favorite crunchy sweet snack of 2026. I first tried them at Expo West in March in California and loved them. Made with purposeful ingredients like Tigernut and Sweet potato, and taste amazing. This is so easy to make and so good. If you want to add some more protein, feel free to add 1/2 scoop of a vanilla or chocolate protein powder to the yogurt. Here is how I made it (makes 2 servings) 1.Grab 2 cups of your favorite non fat thick greek yogurt and stir in a couple splashes of vanilla extract and 2-3 tbsp powdered monk fruit or your favorite sweetener (make sure it’s powdered!) 2.Add it to a small bowl or serving dish. 3.Top with 1/2 servings of fresh raspberries - these are going to add such a nice tart profile and contrast with the chocolate. 4.Top with your Simple Mills Cocoa blast Sweet Mmms. I used half a serving for each, but use as many as you like. 5.Finally, drizzle lightly across with a tablespoon (or two!) of melted sugar free chocolate chips, and anything else you want to add. Then get a little bit of everything in each bite, and enjoy! This has 240 calories, 20g protein, and such a great treat. Macros are for 1 cup of yogurt, half a serving raspberries, half a serving of Sweet Mmms, and 1 tbsp of the melted chocolate. If you make it, be sure to let me know on SHREDHAPPENS! ENJOY! . . . . #simplemillspartner #healthyrecipes #healthyfoodshare #healthydessert #goodmoodfood

🥕 SKINCARE + IMMUNITY CARROT SALAD If you love easy healthy salads that taste incredible, you’ve got to give this a try. It’s not only light, healthy, and refreshing, but works wonders for your skin, immunity, and delivers tons of antioxidants. The secret is to salt the carrots a touch to make them soft but still crunchy. And, this is not only crunchy, but bright, a little spicy, and one of the best easy salads I’ve made. Add cooked chicken or shrimp for a boost of protein to make this a high protein easy lunch. Salad ingredients: 1lb carrots, ribonned 2 Persian cucumbers or half an english cucumber, thinly sliced 4 green onions (scallions), thinly sliced Large handful of finely chopped fresh cilantro Juice of 1/2 lemon Salt & pepperto taste Dressing (Chili Sesame Oil): 5tbsp toasted sesame oil 1/2tbsp honey (or sugar free honey) 4 minced garlic cloves 1 tbsp freshly grated ginger 2 tbsp toasted sesame seeds 1/2 to 1 tsp chili flakes Here is how I made it: 1️⃣ start with 1 lb carrots. Peel them, ribbon them, and add to a bowl with a couple generous pinches of salt & let sit for 10-15 mins to soften up. 2️⃣ Thinly slice 2 Persian cucumbers ( or 1/2 English cucumber) into half moon, 3-4 green onions, and finely dice a large handful Fresh cilantro. Add to your salad bowl. 3️⃣ Squeeze the juice of half a large lemon. 4️⃣ In a heat-safe bowl, add 1/2 tbsp honey, 4 minced garlic cloves, 1 tbsp grated ginger, 1.5 tbsp toasted sesame seeds, and 1/2 tsp chili flakes. 5️⃣ Warm 5 tbsp toasted sesame oil over low-medium heat, then carefully pour it over the chili mixture. Let it bloom and cool for 10 minutes. 6️⃣ Toss everything really well with a fork (or your hands!), taste & adjust with salt, more lemon, or whatever else you like,. If you make it, be sure to let me know on SHREDHAPPENS. I share easy healthy mediterranean recipes, high protein recipes, and lowcarb food. ENJOY! . . . . #healthyrecipes #healthyfoodshare #saladrecipe #salads #lowcarbrecipes

✅The easiest MONGOLIAN BEEF INSPIRED CHUCK ROAST If you’ve tried my other chuck roast recipes, you know how much I love making these. I’ve lost over 150lbs, and protein like this have been a game changer for staying consistent without feeling restricted. This one brings that sweet, savory, garlicky Mongolian beef flavor (my fav PF changs dish!) all in one pot, with the oven doing the heavy lifting. Comment “BANGER” and I’ll send you my free mini high-protein ebook. Ingredients 2.5 lb chuck roast Salt & pepper 5-6 garlic cloves 1 inch ginger 1/2 cup soy sauce 1 cup bone broth 3 tbsp rice vinegar 3 tbsp powdered monkfruit or sweetener 1 tbsp sesame oil (optional) 1 tbsp chili paste A bunch of scallions Toasted sesame seeds Chili flakes Here is how to make it: 1.Preheat your oven to 350°F. 2.Season the chuck roast generously on all sides with salt and pepper, then place it in an oven-safe dish with a lid. 3.Add the garlic and ginger around the beef. 4.Pour in the soy sauce, bone broth, rice vinegar, monk fruit, and chili paste. Pour over the roast. 5.Cover and cook at 350°F for about 3.5 hours. 6.Remove and shred the beef, then stir it back into the sauce so everything is well coated. 7.Increase oven to 425F and return uncovered for 30 minutes to caramelize. 8.Finish with chopped scallions, toasted sesame seeds, and chili flakes. Serve as is, over rice (or my high protein kaizen lowcarb rice!) , or in lettuce wraps. If you make it, be sure to let me know on SHREDHAPPENS Enjoy! . . . . #highprotein #lowcarb #lowcarbrecipes #healthyrecipes #ketorecipes

This is the secret to the juiciest, tastiest chicken you’ve ever made it home. It’s amazing on its own, but even better with my spicy shred sauce. Comment “BANGER” and I’ll send you my free mini protein ebook. Here’s how I made it (makes 4 servings) 1.Grab a bowl. Add 1.5lb skin-on bone-in thighs to a bowl. You want to use bone in skin on chicken thighs here to keep them juicy, and you can always remove the skin later. 2.Drizzle the chicken with 1 tsp olive oil and season it with salt & pepper, 1.5 tbsp garlic powder, 1 tbsp smoked paprika, 1 tbsp oregano, and 1/4 to 1/2 tsp cayenne pepper. 3.Now, to make the skin crispy, the secret hack is to add 1 tbsp baking powder. Make sure you mix this really well, and ideally let sit so the chicken comes up to room temp before you pop it into the oven. 4.Lay this out on a cooking tray (lined, so the air goes underneath the chicken) and pop into the oven at 400F. 5.For the sauce, use whatever you like. I personally LOVE this spicy shred sauce. Grab a small food processor, and you can use all mayo, or a mix of greek yogurt and mayo like I did for a healthier lower calorie sauce. Just process 1/2 cup Greek yogurt, 2 tbsp mayo, 2 scallions, 2 large handful fresh cilantro, 1/2 jalapeño (seeds removed if preferred), juice of 1.5 limes, some paprika or chipotle powder & couple pinches salt. Taste it & adjust as you wish! You can serve this with roasted vegetables, some regular rice or quinoa, or if you’re high protein or lowcarb, my high protein lowcarb Kaizen rice! If you make this, be sure to let me know on SHREDHAPPENS! ENJOY! . . . . #lowcarb #lowcarbrecipes #healthyrecipes #ketorecipes #healthyfoodshare

Animal Style Protein Pasta Power Bowl Makes 4 servings: Calories: 445, Protein: 50g, Net carbs: 14g ➡️COMMENT “ANIMAL” for the free full printable recipe sent directly to your DMs. I love In-N-Out, and most of the time I’m doing something lower carb… and im usually doing a lot of power bowls as I’ve lost 150lbs, so I thought, hy not make a pasta power bowl? This ended up being way better than I expected. So easy to make, so good. Here is how I made it: 1.Start with 1lb of lean ground beef. Season with a couple pinches of salt, fresh cracked pepper, and 2 tsp onion powder. Divide up into 4 patties. Spread 1 tsp of dijon mustard at the top and bottom. Let sit. 2.To make the caramelized onion, finely dice 1 large yellow onion. Add 1 to 2 tbsp butter to a pan on medium-low heat, add the onion, add a couple pinches of salt, and stir frequently until they are caramelized. Be patient, thi is worth it. I like to add about 2 tsp of balsamic here to help it get a nice color towards the end. When done, turn off the heat and set to the side. 3.While onions are going, you can prep the rest of the bowl: shred some lettuce, dice tomato, and make the sauce. 4.To make the sauce, mix 2 tbsp thick greek yogurt with 2 tbsp mayo (you can use all mayo if you want) 2 tbsp unsweetened ketchup, 1/2 tbsp dijon mustard, 1/2 tsp monk fruit sweetener, 1/2 tsp smoked paprika, 1-2 finely diced dill pickle (about 2 tbsp), 1 tbsp pickle juice or white vinegar, 2 tbsp of the caramelized onions. Mix well, taste, and adjust. 5.Make your patties. I brought a pan to medium heat, put the patties in until they were cooked about medium rare. Then added a thin slice of cheese, covered until the cheese melted. 6.And for the base, I used my high protein lowcarb @kaizenfoodco pasta, but use whatever pasta you like! The high protein pasta adds a ton of protein, keeps you full, and is a fun replacement for the bun 7.Then just plate everything up. I added a large handful of shredded lettuce, tomatoes, added the pasta, topped it with the burger, some of the sauce, and sesame seeds. If you make it be sure to let me know on SHREDHAPPENS! Enjoy!! . . . . . #lowcarb #lowcarbrecipes #healthyrecipes

Did you also fall for this marketing?? If you grew up in the 90s or early 2000s, chances are you thought you had to eat like this trying to lose weight… and somehow it just left you hungrier and set you up to overeat later. At least it did for me. This never worked. And forget the fact that the ingredients were trash and the food was processed. Here’s what actually worked for me: 1. I built every meal around protein and stopped chasing quick burning simple carbs. Protein made me full and quieted the constant urge to snack and eat. I go for at least 150 grams a day. 2. I stopped grazing and started eating real meals. Small “diet” portions kept me in a loop of thinking about food all day. I switched to 2-3 proper meals that actually filled me up so I wasn’t chasing snacks nonstop. 3. I stopped treating food and movement like punishment. It doesn’t have to feel like punishment or sacrifice. I didn’t need brutal workouts or a way of eating I constantly wanted to escape from. I focused on simple movement I actually wanted to do, and meals I looked forward to. When both became things I didn’t want to escape… that’s when I didn’t cheat and was able to stick through it. I share easy high protein meals, healthy recipes, and easy protein swaps on my page SHREDHAPPENS, where I share the full recipe for every post in the caption. And you can always checkout my high protein lowcarb @kaizenfoodco pasta and rice. It’s helped me add protein at a fraction of the carbs to my meals. Let me know your experience with these meals! Did you eat them? Were they enough?? #healthylifestyle #healthyfoodshare #healthyrecipes

I’ve lost over 150lbs eating higher protein, lower carb meals packed with flavor. ✅Comment “DISHES” below and I’ll message you my FREE ebook with 3 of my favorite chicken dinner dishes. You can make them with your favorite rice, or my high protein lowcarb @kaizenfoodco rice. All the meals here are also listed on my instagram and facebook, with the full recipe in each caption! MONDAY - Sheet pan chicken kabobs - you can make these as a wrap, or over my high protein lowcarb Kaizen rice. TUESDAY - My viral loaf pan chicken - I make these into a chipotle lime chicken bowl with veggies, avocado, an incredible sauce, and it has over 50g protein WEDNESDAY - My mediterranean chicken flatbread THURSDAY - Mediterranean oven roasted chicken kabob skewers with a simple tomato salad, garlicky white sauce, all over my kaizen high protein rice FRIDAY - Oven roasted chicken, veggies, and creamy sauce - all done in one pan, and so good. After trying dozens of diets for years growing up, failing on all of them, and ultimately climbing up to 350lbs, I finally found the secret: more protein, fewer carbs, and foods that don’t feel like sacrifice. Foods that are packed with flavor that taste incredible #highprotein #lowcarb #healthyrecipes #healthyfoodshare

Sheet Mediterranean Pinwheel kebabs - would you try these?? This is such a great healthy high protein meal prep option. Highly recommend if you want an easy healthy Mediterranean recipe. Use whatever tortillas you like! But I used lowcarb ones. Here is how to make it: 1.Add 1lb ground beef to a bowl ( I used 85/15) season with salt & pepper, 1 tbsp onion powder, 1 tbsp oregano or thyme, 1 tbsp regular or smoked paprika, and 1/2 tsp cayenne for a little kick. 2.To add more flavor, process 1 small yellow onion, 2 garlic cloves, 3 tbsp pine nuts or walnuts, and a large handful fresh parsley. Process well and add mix really well into the meat - let this sit for 1 hr if possible! 3.I divided these into 5 pinwheels. Just divide the mixture into 5, grab your fav tortillas, and smash the meat down so it covers the entire surface area thinly, 4.Roll it up, then cut into them like sushi. Grab skewers and skewer the sliced pin wheels 5.Add to a sheet pan lined with parchment paper and add cherry tomatoes and onion wedges. Drizzle with olive oil, a pinch or two of salt, and top with chili flakes. 6.Pop into the oven at 400F for 25-27 mins. If there is liquid at the bottom, just spoon it over the top, or spoon it out and reserve for later. It’s delish 7.I like these over a simple yogurt spread. Just mix 1 cup Greek yogurt with 3 tbsp finely chopped parsley, 2 tbsp finely chopped mint, a pinch of salt and pepper, a tbsp olive oil, and a squeeze of lemon. 8.Top it up with some fresh parsley, sumac or chili flakes Have these on their own with normal rice, or if you’re trying to eat lowcarb, my high protein lowcarb @kaizenfoodco rice If you make it, let me know on SHREDHAPPENS! . . #mediterraneanfood #healthyrecipes #lowcarb #lowcarbrecipes #goodmoodfood

🍋🫐 LEMON BLUEBERRY CHEESECAKE PARFAIT (HIGH PROTEIN + GUT FRIENDLY) 220 calories, 20g protein, and nearly 10g fiber per serving (makes 2!) I know… some people have trust issues with cottage cheese. I had them too. But when you have it like this, it honestly feels like a diet cheat code. This is exactly the kind of recipe I go for. So easy + so good. I also mixed in @pendulumlifeco - it disappears right into the mix, but it’s packed with diverse fibers and polyphenols that help support your gut. Most foods just fill you up, but your gut microbiome plays a huge role in digestion, metabolism, energy, and overall health. Improving my gut health has been a key focus in my health journey, and if you’re someone who doesn’t want to take another pill or supplement, this is an easy way to work it in. You can mix it into foods you’re already having and you’re good to go. Each serving adds 6g of fiber, it’s low FODMAP, and gentle on digestion. No weird taste, no texture issues, just an easy upgrade. Here’s how I made it: 1️⃣ Add 1 small tub (16oz) cottage cheese to a food processor. Pulse for 15–20 seconds until completely smooth and creamy. 2️⃣ Add 1/2 to 3/4 cup powdered sweetener (I used Lakanto monkfruit), plus the zest and juice of 2 lemons. 3️⃣ Pulse again until smooth. Taste and adjust sweetness or lemon if needed. 4️⃣ Stir in 1 serving of Pendulum Gut Fuel. Add it after blending and don’t heat it so it stays smooth. 5️⃣ For the blueberries, add 1 cup frozen wild blueberries to a pan with 1/2 tbsp sweetener and juice of 1/2 lemon. Bring to a light boil, then turn off the heat and let it cool completely. 6️⃣ Build your parfait. Start with about 1 tbsp crushed low-carb graham crackers or nuts, then layer the lemon cheesecake mix and blueberries. Repeat and finish with more crumble and lemon zest on top. High protein, sweet, creamy, and now something that actually supports your gut too. . . . . . . #pendulumlifepartner #lowcarb #lowcarbrecipes #healthyrecipes #highprotein

HIGH PROTEIN COTTAGE CHEESE BREAD Makes 2 servings: 165 cals, 18g protein for the bread. Total sandwich: 490 calories, 43g protein If you’ve been doubting whether or not cottage cheese can work miracles, I hope I’ve helped change things for you whether its been with my desserts, sauces, and other lowcarb hacks. I used just 4 ingredients for this lowcarb bread: cottage cheese, egg, fresh cilantro, and garlic, then baked it in the oven, and then made a sandwich that did not disappoint!! Here is how to make it: 1.In a small food processor, process together 1/2 tub (or 8 oz) of a GOOD cottage cheese, 2 eggs, a small handful cilantro, and one fresh garlic clove. 2.Process it well. Then grab a small baking tray. Line with parchment paper and spray with just a touch of avocado oil. This is going to make a large sheet of “bread” that you can cut into smaller pieces later. 3.Pour your processed bread batter in. Spread it around with a spatula so you have an even layer. 4.Pop it into your oven at 350F for 35-40 mins. Time varies by oven, so keep an eye on it! 5.When it’s done, remove and let this cool completely, then cut into whatever size or shape you prefer. 7.I made a sandwich with 2tbsp of my protein mayo (to make this I just mix 1 tbsp mayo with 4 tbsp yogurt, 1/2 tsp garlic powder, a couple pinches salt, and lots of fresh cracked pepper), tomato, some avocado, romaine lettuce leaves, red onion, 4oz ham or protein of choice, Put the other side of the bread on, and ENJOY!! This is not only a lowcarb bread hack, but seriously delivers on the protein. If you make it, be sure to let me know on SHREDHAPPENS what you think! . . . . . #lowcarb #lowcarbrecipes #healthyrecipes #highprotein #keto

I’ve lost over 150lbs eating higher protein, lower carb meals. After trying dozens of diets for years growing up, failing on all of them, and ultimately climbing up to 350lbs, I finally found the secret: more protein, fewer carbs, and foods that don’t feel like sacrifice. Swipe to see some of what I eat to stay full + on track. And follow along on SHREDHAPPENS for high protein recipes, lowcarb meals, and Mediterranean food that’s so easy & so good. #highprotein #lowcarb #healthyrecipes #healthyfoodshare