Arash Hashemi(@shredhappens) 인스타그램 상세 프로필 분석: 팔로워 5,206,742, 참여율 0.8%

PROTEIN STEAK WRAPS (AND FLATBREADS MADE WITH YOGURT!) Makes 4: 460 CALS, 40G PROTEIN each If you told 350lb version of me that I could eat food like this, feel good AND lose weight, I honestly wouldn’t have believed you. Ive lost over 150lbs eating incredibly tasty healthy recipes like this. It’s delicious, brings on the protein, and keeps me insanely full. If you’re watching carbs, you can sub in lupin flour for half of the flour to reduce carbs and get even more protein. Comment “BANGER” and I’ll send you my free mini protein ebook. Protein Flatbreads:
2/3 cup gluten free all purpose flour (or regular purpose flour)
2/3 cup Greek yogurt
1/2 tsp baking powder
A couple generous pinches salt
Optional topping: Olive oil + Everything Bagel Seasoning Steak:
1.25lb skirt steak 1 tsp olive oil
1/2 tbsp paprika
1/2 tbsp garlic powder
1/2 tbsp oregano
Salt & pepper Yogurt spread:
1 cup Greek yogurt
1 minced garlic clove
3–4 tbsp finely chopped dill
Juice of half a lemon
Pinch of salt & pepper Onion salad:
1 small red onion thinly sliced
4 tbsp fresh parsley, finely chopped
Juice of 1/2 lemon
1 tbsp sumac
Salt 1.Season steak - drizzle with olive oil, add the spices above, mix well, then airfry at 400F for 10 mins. Remove & let rest before slicing. 2.For the flatbreads, mix flour, yogurt, baking powder, and salt until you have a nice dough. Divide into 4 equal pieces. Lay out parchment paper on a sheet pan, spray your hands & parchment paper with oil, and press each portion out into thin flatbreads. Create little spots with your fingers, and spray or brush lightly with oil, sprinkle with everything bagel, and pop in the oven at 375F for 18-20 mins (time varies by oven). Remove and let cool slightly, then cover with a towel so they stay soft. 3.Make the yogurt spread and the onion salad with the ingredients above. 4.Then just assemble! Spread yogurt sauce, add roasted red pepper slices, 5oz steak, a large handful of the onion salad, and finish with extra parsley + sumac & enjoy. If you make it, let me know on SHREDHAPPENS. ENJOY! . . . . #healthyrecipes #healthyfoodshare #goodmoodfood #mediterraneanfood #highprotein

🤯The breakfast aisle has become one of the most misleading places in the grocery store. And it’s only getting worse as companies realize that putting the word PROTEIN in giant letters can massively increase sales. Comment MORNING and I’ll send you my free ebook with 3 of my favorite easy high-protein breakfasts that helped me lose 150 pounds, stay full for hours, and avoid the energy sugar crashes that used to leave me hungry all day. I used to weigh 350lbs. Ive fallen for all the tricks. But after losing over 150lbs and owning a food company myself, I’ve learned the front of the package is often a marketing department’s playground. A few examples from today’s grocery trip: 🥣 Protein granola. Companies often boosts the protein number by increasing the serving size. Suddenly what was once a 120-calorie serving becomes 280 calories, making the protein number look much more impressive. BTW, this is happening across the board: cereal, pasta, dairy, you name it. Always look at the serving size. The non protein version of this exact granola has a smaller serving size. So why did the serving size more than double on the protein version? 🥧 Protein Pop-Tarts may contain 10g of highly processed protein, but also 400 calories, and more carbs than THREE glazed donuts. This type of stuff would have me overeating all day. 🍫 Some protein breakfast bars are essentially candy bars with a little extra processed protein added so they can be marketed as a healthier option. I used to smash these, but they’re filled with cheap many made ingredients, and fast digesting sugar + carbs that will have you hungry. 🥯 And remember, it doesn’t have to be all or nothing. Previous me would have ate the whole bagel. Sometimes half a bagel paired with eggs, Greek yogurt, or cottage cheese can be a much more satisfying and protein-forward meal. So next time, don’t just look at the protein claim. Also look at: ✔️ Serving size ✔️ Calories ✔️ Carbs ✔️ Sugar
✔️ Ingredients Comment “MORNING” and I’ll send you my ebook with 3 of my go to healthy breakfast recipes. . . . . #highprotein #healthyrecipes #healthyfoodshare #healthylifesty

💥MEDITERRANEAN STEAK RICE PAPER WRAPS 450 Calories, 39g protein If you love mediterranean flavors, and trying to get your protein in, this mediterranean rice paper steak wrap is so easy and it’s so good! I am pretty sure you won’t miss the bread with this one. I used steak here, but feel free to use chicken or your favorite protein. Here is how I made it (makes 2 servings) 1.First let’s cook up some steak. I seasoned 1/2lb skirt steak with salt, pepper, 1/2 tbsp oregano, 1/2 tbsp garlic powder, 1/2 tsp paprika. Pop it into the air fryer at 400F for 10 minutes. Then let sit before you thinly slice it. 2.Wash and dry some iceberg lettuce (I used the 2 outer leaves for each, and thinly sliced 1 tomato. 3.Make your yogurt spread with 1 serving greek yogurt, 3 tbsp finely chopped fresh dill, 1 tsp garlic powder, a couple pinches of salt, and juice of half a lemon. 4.Make a simple red onion parsley salad. Just thinly slice 1 small red onion, add it to a bowl with 1 cup of finely chopped parsley, then juice of a lemon, a pinch of salt, and 1 tbsp of sumac. Mix it well, then let it sit for a couple minutes before you mix again. 5.When you’re ready to eat, dunk 3 sheets of rice paper into water for about 5 seconds, and shake off the excess water. Lay them out in a triangle pattern over parchment paper, add the lettuce leaves, add a couple spoonfuls of the yogurt sauce, half of the tomato slices, half of the thinly sliced steak, then top it with a generous amount of the red onion salad. 6.Fold sides of the rice paper over the middle, then roll it up nice and tight, burrito style, cut in half, and enjoy! If you make it, be sure to let me know on SHREDHAPPENS ENJOY! . . . . . #healthyrecipes #healthyfoodshare #highprotein #mediterraneanfood #goodmoodfood

💥BETTER THAN TAKEOUT CHICKEN BOWL 549 cals, 37g protein, 18 net carbs per serving Makes 4 servings I’ve lost over 150lbs eating food that I actually look forward to eating. And I love power bowls for a reason - they help me have a little bit of everything,theyre incredibly filling, and SO good! I used my high protein lowcarb @kaizenfoodco rice (it packs 20g protein with just 6 net carbs a serving), but use regular rice, quinoa, or whatever base you like here. ✅ Comment FUEL and I’ll send you my mini ebook with 3 more powerbowl recipes. Here is how I made it (makes 4 servings): 1.Marinade your chicken. Just season 12oz (3/4lb) chicken thighs with 1/2 tsp avocado oil, 1 tbsp rice vinegar, 1 tbsp soy sauce, salt, pepper, 1 tbsp garlic powder, 1 tbsp onion powder, 1/2 tbsp dried parsley or cilantro, 1/4 tsp cayenne pepper. Mix well, then pop in the oven at 400F for 32 mins, or airfry at 400F for 22 mins. 2.For the base, I used a box of my Kaizen high protein lowcarb rice here, but use any kind of rice you like. 3.For the easy asian cucumber salad just finely dice 5 Persian cucumbers, add them to a jar or a bowl with 3 finely diced scallions, lots of fresh finely chopped cilantro (about 1/2 cup), 2 tbsp toasted chopped cashews, 1 tbsp spicy garlic chili crunch (like fly by Jing), 2 tbsp rice vinegar, 2 tbsp soy sauce or tamari, and half tbsp powdered monk fruit or sugar. Mix well, taste and adjust. 4. For the Creamy Sriracha Sauce, grab a small bowl and mix together 3 tbsp mayo, 1/2 tsp sesame oil, 1 tbsp rice vinegar, 1 tbsp soy sauce, 2.5 tbsp sriracha sauce, 1 tsp honey, Salt & pepper, and 2 tbsp water or lime juice to make the sauce go further. When you’re ready to eat, just divide everything up in 4. I added some of my kaizen high protein rice at the base, added 4oz of cooked chicken, a quarter of an avocado sliced, some of the cucumber salad, then topped everything off with finely chopped fresh cilantro and sesame seeds. If you make it, be sure to let me know what you think on SHREDHAPPENS! ENJOY! . . . . #lowcarb #healthyrecipes #healthyfoodshare #ketorecipes #highprotein

Comparing rice at @wegmans - I lost 153lbs, and one thing that never left my plate was rice. And one of the biggest lessons I learned along the way wasn’t that carbs are bad. It was that prioritizing protein made it easier to stay full, stay consistent, and still enjoy food. That’s what sent me down a rabbit hole of trying just about every rice alternative on the shelf, to eventually the rice I created myself. This post isn’t about saying rice is “bad.” I still love rice. But when I was over 350 pounds, traditional rice wasn’t necessarily helping me get closer to my goals. Here’s my personal take on six popular options: 1.White Rice: Delicious, affordable, and incredibly versatile. But at roughly 36g carbs, 3g protein, and virtually no fiber per serving, I often found myself hungry again not long after eating it. 2.Brown Rice: For years, I thought this was the upgrade. It has a bit more fiber, but you’re still looking at about 33g net carbs and only 3g protein. 3.Couscous: A staple in many Mediterranean dishes I grew up on. But with 42g net carbs and 7g protein, it’s still primarily a fast-digesting carb and didn’t keep me full for very long. 4.Quinoa: This became my go-to for a long time. At around 30g net carbs and 6g protein, it offered a little more nutrition and protein than many other options on the shelf. 5.Cauliflower Rice: When I wanted to cut carbs, I switched to cauli rice. At roughly 2g net carbs, it’s hard to beat from a carb perspective. But, it often felt more like a sacrifice than something I genuinely looked forward to eating. 6. @kaizenfoodco Rice: Eventually, I decided to create the option I couldn’t find. With 20g protein, 15g fiber, and just 6g net carbs per serving, it combines the things that mattered most to me during my weight loss journey: protein, fiber, satiety, and a texture surprisingly close to traditional rice. As always, moderation is everything, but being able to enjoy rice more regularly has made all the difference in staying consistent. You can find kaizen rice at Wegmans, soon in more stores, and of course online on Amazon or Thrive Market. . . . . #lowcarb #keto #highprotein #healthylifestyle

💥Would you try this?? Mediterranean Steak & Crispy Chickpea Salad If you love mediterranean food and mediterranean flavors, and want an incredible summer salad, try making this. It’s one of the best flavor combinations and its SO good. The crispy chickpeas add such a nice crunch and a little more protein. You can always swap those out for crispy rice or quinoa, or if you’re lowcarb, my high protein lowcarb Kaizen rice. Here is how I made it: 1.Lets pop the chickpeas in the oven while you work the rest. Grab a jar or can of chickpeas. Rinse with water well, then strain and pat try with a kitchen towel. Add it to an oven safe dish. Drizzle with 2 tbsp olive oil, season with salt, pepper, and season with 1 tbsp thyme, 1 tbsp sweet paprika, and 1 tbsp garlic powder. Mix well then pop in the oven at 425F for 27-30 mins. Then let cool slightly. 2.Prep your salad base. I finely chopped 5oz arugula, thinly diced 4-5 Persian cucumbers, finely diced 1 large red onion, and thinly sliced half a pint of cherry tomato. You can add as many fresh herbs you want here. At a minimum I recommend finely chopping a large handful of fresh parsley (yielding about 3/4 cup), but feel free to add fresh mint and cilantro on top of it, too. 3.Cube up 1lb steak, drizzle with 1/2 tsp olive oil then season it with 1 tbsp garlic powder, 1 tbsp sweet paprika, 1 tsp oregano, 1 tsp chili flakes, & generous salt+pepper. Cook on medium-high heat for 8 mins, or until cooked to your liking. 4.For the dressing, in a jar add 1/4 cup olive oil, the juice and zest of a large lemon, 2 tbsp red wine vinegar, 1 tbsp dijon mustard, salt, pepper, 1 tsp sumac, 1 tsp oregano, and 1 tsp garlic powder. Shake really well. 5.Grab a salad bowl, add your veggies at the base, add the cooked steak, top with the fresh herbs, toss in the roasted chickpeas, then add the sauce, toss it really well and ENJOY! If you make this, be sure to let me know on SHREDHAPPENS! ENJOY! . . . . #salads #healthyrecipes #mediterraneanfood #healthyfoodshare #lowcarbrecipes

WATERMELON + CHERRY SALAD This is like getting your hydration, skincare, and recovery all in a bowl. It’s loaded with hydration, antioxidants, and cherries have ingredients that not only help with anti inflammation but they’re great for muscle recovery. This is one of my fav watermelon salad combinations with a lot of great crunch, texture, flavors, and mediterranean vibes that feels so elevated. As always, adjust the fruit ratios below however way you wish depending on your mood. And feel free to swap the feta cheese for goat cheese, and the walnuts for pistachios, pecans, or cashews. Here is how I made it: 1.Start with 4-5 cups of watermelon cut into bite size small chunks (about 1/4 inch per side) for your base. Add it to a large salad bowl. 2.Pit 1.5-2 cups of cherries, cut them in half and toss them in with 4oz blackberries and the seeds from 1 large pomegranate 3.Add 1/3 cup fresh roughly chopped mint. This is essential to bring out brightness and freshness! 4.Grab 1 large lime and add the zest and juice, along with 1/2 cup of toasted walnuts or nuts of choice. 5.Top with 3-4oz feta, a couple drizzles of a GREAT olive oil, and a couple pinches of salt (but not too much since the feta is already salty. 6.Toss gently to bring everything together, and remember to serve this IMMEDIATELY 😎. If you’re serving this later, you can always prep everything ahead and just toss it together right before you serve. This is such a great healthy recipe, filled with good stuff, and it really slaps if you like mediterranean food or any of my mediterranean recipes. If you make it, be sure to let me know on SHREDHAPPENS. ENJOY!! . . . . . #lowcarb #healthyrecipes #goodmoodfood #healthyfoodshare #mediterraneanfood

💥EGGPLANT BREADWICH This is another lowcarb bread hack thats ACTUALLY good and one of my favorites. Makes two servings at 350 calories, 20g protein, and you can add chicken or steak to make the protein more substantial. But honestly, it was just as good without any of those - it gave me some serious Mediterranean food vibes with all these summer flavors. If you want a low-carb sandwich that hits the spot, this one’s for you. The cheese is actually baked into the eggplant, making a great flatbread like vessel that you can use to make your favorite lowcarb, keto-friendly sandwich. Top it up with whatever you want. Full recipe below, and you can always comment “BREAD” and I’ll send you my free mini lowcarb breadwhich ebook. Here’s how to make it (makes 2 servings): 1.Preheat your oven to 400F. Grab 1 large eggplant and thinly slice it using a knife, mandoline or vegetable peeler. 2.Season them with salt, lay the slices on a paper towel and pat them dry after 5 mins. 3.Grab an oven-safe tray, line it with parchment paper, and sprinkle a thin layer (1 serving) of shredded cheese (ideally mozzarella) directly on the paper. Lay out your eggplant slices slightly overlapping to form a rectangle. then add another 2 servings of shredded cheese on top. 4.Pop it in the oven for 27-30 mins until the edges are golden and the cheese is crisp. Let it cool slightly. 5.I used 2 tbsp of pesto as the base, added 2oz of thinly sliced fresh mozzarella, a thinly sliced tomato, a handful of arugula, a couple of basil leaves, lots of fresh cracked pepper, and a nice drizzle of balsamic glaze. 6.Carefully roll it up tightly from the bottom, pressing gently as you go to keep everything compact. Then cut into it the middle like a sharp knife, and enjoy. If you try this, be sure to let me know on SHREDHAPPENS. And comment “BREAD” and I’ll send you my free mini lowcarb breadwhich ebook. ENJOY! . . . . #lowcarb #lowcarbrecipes #healthyrecipes #keto #mediterraneanfood

💥3 HIGH PROTEIN LOWCARB POWER BOWLS Comment “FUEL” and I’ll message you my FREE recipe ebook with the full recipes and macros for each one. Which one are you trying?? I know a lot of people think losing weight means eating boring food. For me, it was the opposite. Meals like these helped me lose over 150 pounds because they’re packed with protein, loaded with flavor, and actually keep me full and excited about what im eating. 1.🇬🇷 Greek Chicken & Rice Power Bowl (52g protein) is loaded with juicy marinated chicken, crunchy Greek salad, creamy tzatziki, and my high-protein @kaizenfoodco rice for a bowl that’s fresh, satisfying, and packed with flavor… I have this multiple times a week! 2.🍤 Easy Shrimp Power Bowl (43g protein) comes together in minutes with perfectly seasoned shrimp, crunchy veggies, my high protein lowcarb Kaizen rice or rice/quinoa/cauliflower rice, and one of my all-time favorite sauces that takes it over the top. 3.🐟 Air Fryer Salmon Power Bowl (46g protein) this is one of my favorite ways to airfry salmon, and SO good. It goes so well with your favorite base, avocado, and one of my favorite sauces. These are exactly the kinds of healthy meals that make eating healthy sustainable for me. High protein, low carb, incredibly filling, and something I genuinely look forward to eating. Comment “FUEL” and I’ll message you my FREE ebook with the full recipes and macros. And if you want more easy recipes like this, be sure to follow along on SHREDHAPPENS. . . . . . . #highprotein #lowcarb #lowcarbrecipes #healthyrecipes #ketorecipes

💥150 calorie Chicken Summer Rolls 
 I love Vietnamese food and all the fresh flavors and love making these summer rolls. With the hotter weather coming and seeing @smaller_sam.pcos recently make some, I started craving these again big time. These are super light, fresh, crunchy, and ridiculously satisfying. Just 90 calories each (without sauce) but even better with the peanut sauce below. As always, if you are prioritizing protein, you can swap out the shrimp for things like cooked chicken, tofu, or even steak would work great. Here is how I made them: 🛒 Ingredients (Makes 8 Rolls) -3/4lb chicken thighs seasoned per instructions below) -8 Rice paper sheets (35 cals each, grab them at Asian grocery or online) -A large handful of arugula or thinly sliced gem lettuce -1 Large red bell pepper, thinly sliced -2 Persian cucumbers, thinly sliced -1/2 large red onion, thinly sliced -1 large avocado, thinly sliced -Large handful of fresh cilantro To make the Chicken: 1.Season 3/4lb chicken thighs with 1/2 tsp avocado oil, 1 tbsp rice vinegar, 1 tbsp soy sauce, salt, pepper, 1 tbsp garlic powder, 1 tbsp onion powder, 1/2 tbsp dried parsley or cilantro, 1/4 tsp cayenne pepper. Mix well. 2. Pop into the oven at 400F for 32 mins, or airfry at 400F for 22 mins. How to Roll 1.Dip rice paper in warm water (just quick dunk!) and lay it out. 2.Add arugula, then your veggies, leaving space on the edges 3.Fold bottom of rice paper up, pull tight and tuck it in. 4.Add 2-3 ounces of chicken, 2-3 thin avocado slices, and fresh cilantro. 5.Fold in the sides, then roll tight, mini burrito-style. 6.Repeat. This makes 8 rolls depending on how much you fill them up. Optional Spicy Sriracha Sauce 3 tbsp mayo 1 tsp sesame oil 1 tbsp rice vinegar 1 tbsp soy sauce 2.5 tbsp sriracha sauce 1 heaping tsp honey Salt & pepper And if you make them, let me know on SHREDHAPPENS. ENJOY! . . . #lowcarb #lowcarbrecipes #healthyrecipes #healthyfoodshare #goodmoodfood

HIGH PROTEIN + SO GOOD This is an easy crispy rice steak and cucumber salad Per serving: 498 Calories, 48g Protein, 14g Net Carbs Makes 4 BIG servings This is one of those healthy meals that makes eating healthy enjoyable. I’ve lost over 150lbs and meals like this help staying on track so easy. I used my high protein lowcarb @kaizenfoodco rice, but use regular rice or quinoa if you like. My kaizen lowcarb rice has 20g protein on its own and so good in meals like this. Comment “BANGER” and I’ll send you my free mini protein ebook. Here is how I made it: 1.Start by fully cooking 8oz of your favorite rice according to directions. I used my high protein Kaizen rice. Drain well and spread it onto a sheet pan. Drizzle with 2-4 tbsp avocado or oil and season with salt. Bake at 425°F for 25 mins, then toss every 5 minutes until about 40 mins total has passed and the rice is crispy and golden. Let it cool completely. 2.While thats going, prep your veggies: 6-8 sliced Persian cucumbers, 1 finely diced red onion, 2 finely diced jalapeños (deseeded if preferred), 3 finely diced scallions, and finely chop a handful of fresh cilantro. Divide these into 4 jars/bowls, or you can put them all in 1 bowl if you wish. 3.Cut 1lb steak (strip, skirt, or ribeye) into small cubes. Drizzle with 1/2 tsp olive oil and season with 1 tbsp garlic powder, 1 tbsp sweet paprika, 1 tsp oregano, 1 tsp chili flakes, & generous salt+pepper. Cook in a hot skillet for 4-5 mins per side until nicely browned and cooked to your liking. 4.To each jar, add 4oz cooked steak, 3 tbsp Greek yogurt, the juice of 1 lime, 1/2 tsp olive oil, and a pinch of salt and pepper. Top with a serving of the crispy rice, as much hot sauce as you like, and lots of fresh cilantro. Give everything a good shake or toss right before eating so every bite gets some crunch. If you make it, let me know on SHREDHAPPENS! ENJOY!
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💧Hydrate & Glow Deli Container Refreshers - these are a great way to stay hydrated, get your electrolytes in, and avoid sugary drinks. This is actually the perfect summer refresher as the weather is getting warm. No sugar, no syrups, and the possibilities are endless with your favorite fruit. And if you dont want to use plastic, you can always use a glass mason jar or a regular tumbler, do what works for you. I saw this idea last year on TikTok where @olivianoceda was cutting back on alcohol and made mocktails in a deli container and I thought this could also be a great way to level up water for the summer to stay hydrated with electrolytes and a little flavor from fruit, not sugar. Here’s how I made it: 1.Grab two deli containers or glass jars. At the bottom of each add 2 quartered up lines and a couple pinches of salt for electlyrte. Using a muddler or spoon smash it down to release the aromas and juices. 2.then add a handful of berries (I used blueberries) and pomegranate. If you have some fresh mint on hand, that would go great here, too. 3.Gently smash this down again, you want most of it to be in tact, but you want to release the juices and aromas again. 4.Fill the next two-thirds of the containers with lots of ice. 5.Then pour in sparkling water or coconut water, or go half and half. 6.Give it a good swirl, to mix everything well. Then taste and adjust with whatever you like. If you make it, be sure to let me know on SHREDHAPPENS! ENJOY! . . . . #summerrecipes #summerhack #lowcarb #healthyrecipes #goodmoodfood