Arash Hashemi(@shredhappens) 인스타그램 상세 프로필 분석: 팔로워 5,041,000, 참여율 0.43%

💥HIGH PROTEIN Dirty Herb Chicken Salad This one is fresh, crunchy, creamy, and honestly ridiculous. It’s got a little pickle juice in the dressing that just brings everything together so nicely. This has 134g protein in total, if divided into 3 GIANT servings, it has 370 calories and 44g protein I’ve lost over 145lbs eating high-protein, low-carb meals like this, and this is exactly the kind of easy, flavor-packed recipe I make on repeat. It’s loaded with herbs, serious crunch, and a creamy dressing that pulls it all together without drowning it. Scoop it with crackers, stuff it into lettuce cups, pile it into wraps, or with toasted sourdough & avocado. ✅ Comment “BANGER” below and I’ll message you my FREE mini protein ebook Here’s how I made it: 1️⃣ Add 3 cups shredded rotisserie chicken, pulled by hand, to a large bowl. Then add 2 finely diced celery stalks, 3 finely diced Persian cucumbers, 1/2 small finely diced red onion, 3 thinly sliced green onions, 4 oz chopped arugula, and 4 tbsp torn fresh mint. Toss lightly so everything is evenly distributed before adding the dressing. 2️⃣ In a separate bowl, make the dressing by mixing together 1/2 cup plain Greek yogurt, 2-3 tbsp mayo, 1 tbsp Dijon mustard, 3 tbsp pickle juice, 1/2 tsp garlic powder, 1/2 tsp oregano, salt & pepper, and 1/2 tbsp olive oil. Shake or whisk until smooth and taste and adjust salt if needed. 3️⃣ Pour the dressing on top, then fold everything together gently from the bottom up until just coated. You want it creamy but still textured, not heavy. 4️⃣ Taste and adjust with a little more salt or cracked pepper if needed, then finish with an extra small sprinkle of mint and arugula for that fresh pop on top. If you make it, be sure to tag me and let me know on SHREDHAPPENS 🔥 . . . . ENJOY! #highprotein #lowcarb #chickensalad #healthyrecipes #lowcarbrecipes

🥭Would you try this MANGO SHRIMP CUCUMBER ROLL?? If you’re looking for a ridiculously good higher protein lunch, you’ve got to try this mango shrimp cucumber roll. It’s got some creamy, some crunchy, a little sweet and salty, and so good! I used an easy shrimp salad with the most amazing sauce here, but you could really swap it out for finely diced chicken if you prefer. For the sauce, I just mixed mayo with sriracha, onion powder, garlic powder, & chipotle powder, some fresh lime juice, and it was the most perfect pairing with the shrimp + mango. Here is how to make the shrimp salad (makes 2 servings) 1.In a small bowl, mix 3 tbsp mayo, 1 tbsp sriracha, juice of half a small lime, a pinch of salt, ¼ tsp garlic powder, ¼ tsp onion powder, & ¼ tsp chipotle powder. Add a generous pinch of salt, then mix & taste for spices. Save 1 tbsp of sauce for later. 2.Grab 1/2lb cooked, peeled & deveined shrimp. And finely chop it and add it to the bowl with the sauce. 3.Add 2 tbsp super finely diced shallot or red or green onion , 2 tbsp finely diced fresh chives and mix everything well. You can eat this on its own, in bread, a lettuce wrap—or roll it up in cucumbers like I did. Here is how to roll it up: 1.Thinly slice a large English cucumbers using a peeler. 2.Pat the cucumber slices dry with a paper towel, this is important! 3.Lay the slices on parchment paper, slightly overlapping by about a third. 4.Add 4oz of the shrimp salad about 2 inches from the bottom of the slices, leaving space on all sides. Top with thin mango slices, super thinly shredded cabbage, & fresh chives. Spread leftover sauce at the top. 5.Roll it up nice and tight. Start from the bottom, fold over the toppings, and continue to roll carefully, pressing down to pack it nice and tight. 6.Slice into individual pieces with sharp knife, then top with everything bagel seasoning and serve with more sauce if you like. If you make it, be sure to let me know what you think on SHREDHAPPENS! ENJOY! . . . . #healthyrecipes #healthyfoodshare #lowcarb #lowcarbrecipes #goodmoodfood

HIGH PROTEIN STUFFED BREAKFAST SWEET POTATOES Here is another healthy breakfast idea thats so easy and so good. It comes in at 402 calories, 43g protein, 28 net carbs - it keeps you full for hours with the protein, slow digesting carbs, and it’s also high fiber. ✅Comment BANGER and I’ll message you my free mini protein ebook. And if you are watching carbs closely, feel free to use spaghetti squash as your base. I pair this up with @waterboycan blue raspberry electrolytes for great post workout fuel. Here is how I made it (makes 4 servings) 1.Pop 4 regular sized sweet potatoes (about 125g each) into the oven at 350°F for 70-80 mins. Your cook time depends on thickness, so if you’re using a larger potato, just got a bit longer. 2.When the sweet potato is roasted at the end of the 70-80 mins, turn off the heat and let them continue cooking in the oven if possible. Let them cool a bit, then cut them open. You can mash the inside with a fork, or you can eat it as is. This is where you can top it up with your fav toppings. 3.To the sweet potato I added 1.5 servings cottage cheese (2% Good Culture). 4.You can add sunny side up eggs or scrambled eggs here. I just whisked together 2 eggs and 2 egg whites, put a pan on low heat, and gently brought the eggs back and forth on low heat. Add to the sweet potato. 5.You can garnish like I did with fresh parsley (or cilantro), finely diced red onion, chipotle hot sauce, my creamy sriracha sauce, or anything else you like. As always, modify any of the serving sizes as you wish based on your own goals. You can add more egg, more cottage cheese, use a smaller sweet potato, not add avocado. You do you! ENJOY! . . . . #waterboypartner #goodmoodfood #healthyrecipes #whatsonmyplate #lowcarbrecipes

EASY Sheet Pan Beef Kabob Wraps If you’re like me, and love simple, easy, flavorful Middle Eastern & Mediterranean food, these beef kabobs are exactly that. You get all the smoky, charred flavor of grilled kabobs without firing up the grill in the cold weather. These are high protein, mealprep friendly, and taste so good in a bowl or wrapped in lavash with this amazing easy sald and sauce combo. Here’s how I made it: 1. Mix 2lb ground beef, 1 small grated or processed white onion, 3 garlic cloves, 1 finely minced serrano pepper, 2 tbsp tomato paste, 1/2cup chopped parsley, a couple pinches salt, 1.5 tsp cumin, 1 tbsp smoked paprika, 1/2 tbsp Aleppo pepper, 1/4 tsp cinnamon, 1 tsp oregano. Let sit for 30-90 mins. 2.Spray a sheet pan with avocado oil. Press the meat mixture evenly across the whole pan until it’s about 1/2 to 3/4 inch thick. 3.Using a sharp knife, cut long vertical lines through the meat mixture almost to the bottom of the pan (don’t slice all the way through). Finally, run the side of your knife or a spatula along each edge of the cuts to smooth and round them out, so each strip looks like an individual kabob. 4.Bake in the oven at 400 for 20-22 mins. 5.Remove from the oven, spoon out the excess liquid into a small bowl & mix with 1 tbsp tomato paste, and brush it over the kabobs. Return to the oven to broil for 2.5-3 mins. This step intensifies the flavor and gives you that grilled look and taste 6.Let rest a few mins before cutting along your score lines. 7.For the sauce, whisk together 1/3 cup tahini, juice of 1 lemon, 1 grated garlic clove, 1/4 cup cold water, &salt to taste. Slowly add the water until it’s smooth, creamy, and pourable. Taste and adjust lemon or salt as needed. 8.For the salad, toss 2 sliced Roma tomatoes,1/2 thinly sliced red onion, 1/3 cup chopped fresh parsley, 1 tbsp sumac, juice of 1/2 lemon, salt & pepper. To serve, warm lavash or pita, spread the sauce, top with kabob, & salad, and sumac. You can always serve this over rice or even my kaizen high protein lowcarb rice! If you make it, be sure to let me know on SHREDHAPPENS! . . . . #healthyrecipes #healthyfoodshare #highprotein #mediterraneanfood

🍀Shamrock Protein Frost This has 225 calories, 35g protein, no added sugar, and tastes SO good. Compare that with the fast version at 500 calories, 82g carbs and 51g added sugar. Making healthier foods and desserts like this has been one of the main reasons Ive lost over 145lbs! Now… the secret ingredient in this shamrock dessert is… frozen cauliflower rice. But hear me out. You don’t taste it at all. It’s just the texture hack that makes this thick, cold, and completely spoonable without adding junk. The real star is the @flavcity Shamrock Protein Smoothie. This is a smoothie in a bag, and you can just mix it with water or almond milk usually to get 25g protein and 10g collagen. But you can also make healthier desserts and snacks like this. It’s made with real ingredients that you can actually read. It’s thicker than a shake, lighter than ice cream, and built around protein instead of syrup. Here’s how to make it (makes 2 servings): 1.Add 2 tbsp unsweetened almond milk to the bottom of a high-speed blender so the blades can move. 2.Add 2/3 cup of a thick non fat greek yogurt and 2 scoops FlavCity Shamrock Protein Smoothie. 3.Top with 1.5 cups frozen cauliflower rice. 4.Blend on low, then increase to high, using a tamper if needed, until thick and frosty. Add more almond milk one teaspoon at a time only if necessary to keep it thick. Spoon into a glass jar and finish with shaved white chocolate for that minty, festive vibe. Same minty energy. Very different aftermath. This Shamrock Protein Smoothie flavor is limited-edition and selling fast, so get it while it’s still here! #flavcitypartner #highprotein #proteinrecipes #lowcarb #healthyrecipes

🍏 White Chocolate Walnut Apple Salad 3 servings. Per serving: 178 calories, 9g protein If you tried my previous healthier snickers salad, I have a feeling you will love this one! A lot of versions lean heavily on whipped topping, pudding mix, and candy bars. I’m sure they taste great, but they’re basically a sugar rush pretending to be a salad. So I kept this one simple and protein-forward. I used thick non-fat Greek yogurt for the creamy base. Melted some stevia-sweetened white chocolate chips (but use whatever kind you like) and some toasted walnuts for crunch. A little Vanilla extract and a pinch of salt to make everything pop. Simple ingredients, a little crunch and texture, and no sugar crash Ingredients: 2 apples, thinly sliced (I used 1 Fuji and 1 Granny Smith) 1 cup thick 0% Greek yogurt (I used Fage) 2 servings melted low sugar white chocolate chips (I used Lily’s) 2-34 tbsp toasted walnuts, finely chopped (nutrition calculated with 2 tbsp) 1/2 tsp vanilla extract Pinch of salt Here is how I made it: 1.Thinly slice your apples and add them to a bowl or jar. 2.Add the Greek yogurt, a healthy splash of vanilla extract and a small pinch of salt. 3.Melt the white chocolate chips in the microwave in 15–20 second intervals, stirring between each, until smooth. 4.Drizzle the warm white chocolate over the apples and yogurt. 5.Top with the toasted walnuts and a tiny extra pinch of flaky salt if you like that sweet-salty contrast. And that’s it. Give it a good shake and enjoy this incredible combination of Apples, yogurt, white chocolate, crunch. If you make this healthier dessert, be sure to let me know on SHREDHAPPENS. ENJOY!! 🍏 . . . . #healthyrecipes #healthydesserts #goodmoodfood #whatsonmyplate #easydessert

💥CRISPY CHEESY SMASHED B-SPROUTS These brussel sprouts come out so good, I think they’ll genuinely become one of your favorite veggies to make. The key to making them crispy and delicious is to soak them in cold water, blanch them before baking, smash them down with a cup or a bowl to maximize the surface area, and to bake at high heat. Once you make these, you can dunk them in your favorite sauce, or even drizzle with balsamic vinegar. Use whatever toppings or sauce you want to elevate them, but they are so good good as is. Here is how I made them: 1.First, grab 2 lbs of Brussels sprouts, thinly cut off the ends. You can cut these in half, or use them whole. 2.Get a large pot of water to boil, add a generous amount of salt, then throw in the Brussels sprouts for 7-7.5 mins. This blanching truly makes a huge difference. I wouldn’t miss this step. 3.After step 2, remove, toss in a bowl of ice water, strain very well, dry them with a kitchen towel, then place them on a baking sheet lined with parchment paper. Use the bottom of a cup or bowl to smash them. 4.In a bowl, mix together 1/4 to 1/3 cup olive oil, 1/2 tbsp garlic powder, 1/2 tbsp oregano, and 1/2 tbsp smoked paprika with a couple generous pinches of salt then brush over the brussel sprouts. 5.Finely grate some parmesan cheese, and top the brussel sprouts with this. I used a cheese grater here, and put about 1 tbsp of finely shredded parm over each. 6.Pop them in a preheated oven at 430F for 25-30 mins. Time varies by oven, so keep an eye on it. 7.Remove from oven and serve as you wish. I made a simple sauce by mixing 1/2 cup yogurt with 2 tbsp mayo, the juice and zest of a small lemon, 1 minced garlic clove, 1 tbsp tomato paste, 1 tbsp sweet paprika, and a generous pinch of salt. If you make it, be sure to let me know on SHREDHAPPENS! I share high protein recipes, lowcarb food, and Mediterranean food every week. ENJOY! . . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes

You see my healthy recipes. The protein swaps. The healthy cookbook. The TV segments. What you don’t see is that this same person was close to 350 pounds. I barely fit into a 3XL jacket, special ordered my prom suit, and mastered hiding in plain sight everywhere I went. I avoided mirrors. Scrutinized myself and deleted all my photos, constantly berated myself while overeating, all while telling myself, “Just one more,” and “I’ll start tomorrow.” Year after year. Until I had enough, For a long time, I thought the answer was eating less and that I just wasn’t cut out for it. I felt like food had power over me in a way that I would never fix. What changed everything wasn’t more restriction. It was rebuilding my relationship with food. Learning to be more balanced, flexible, and gentle with myself. Learning what keeps me steady and satiated vs. hungry and hangry an hour later. And most of all, understanding that this takes a level of effort, intention, and energy every day. I’m not sharing this as someone who conquered it once and for all. It takes work and energy every day. I still have moments where the old voice gets loud. I still have days where I’d rather not make the effort. If you’re in the middle of your own version of this, I see you and feel you, you’ve got this.

💥High Protein Chicken & Rice Power Skillet 460 cals & 58g protein per serving (4 servings) I’ve lost close to 150lbs and this is one of the best high protein lowcarb meals I eat almost every week to stay on track, stay full, and get my protein in. I used my high protein lowcarb @kaizenfoodco rice, but use any rice that you prefer! ✅Commen BANGER below and I’ll message you my free mini protein ebook! Here’s how I made it: INGREDIENTS 5 bone-in, skin-on chicken thighs 3 tsp olive oil, divided 1 tbsp onion powder & dried oregano 1 tsp sweet paprika Zest & juice of 1 lemon 4 garlic cloves, minced 1 bag Kaizen high protein rice (or 4 servings rice of choice) 1/3 cup bone broth 1/2 red onion, finely diced Salt & Pepper Express Pickled Onions 1/2 red onion, very thinly sliced Juice of 1 lemon 3 tbsp finely chopped parsley Salt Herby Yogurt Spread 1 cup thick Greek yogurt 1 tsp olive oil Juice of 1/2 lemon 2 tbsp finely chopped mint & 2 tbsp parsley 1 garlic clove, minced Salt & pepper 1.Add chicken to a bowl. Drizzle with 1 tsp olive oil & season with salt, pepper, onion powder, oregano, & paprika. Add lemon zest + juice, and garlic. Toss well. Marinate 1-6 hrs if you can. If not, go straight to cooking. 2.Preheat oven to 400°F. Heat a skillet over medium heat with 1 tsp olive oil. Cook chicken skin-side down for 8 mins, flip, and cook another 8 mins. Remove to a plate. 4.In the same skillet, add bone broth & diced onion. Simmer 4–5 mins, scraping up the browned bits. Cook 1 bag of Kaizen rice according to package. Or use 4 servings of white or brown rice. Stir in cooked rice & nestle chicken on top. 5.Transfer to oven and bake 15–20 mins until chicken is fully cooked. 6.Make pickled onions by tossing onion with lemon juice, salt, and parsley. Let sit for 5 mins & toss again. 7.Mix yogurt with 1 tsp olive oil, lemon juice, mint, parsley, garlic, salt, and pepper. 8.Remove skillet from oven and finish with dollops of yogurt sauce, pickled onions, & fresh parsley. ENJOY! . . #healthyrecipes #proteinrecipes #lơwcarbrecipes #mediterraneanfood #ketorecipes

💥CRUNCHY PASTA SALAD If you’ve never air fried your pasta before, this is such a game changing idea! I used my high protein lowcarb @kaizenfoodco pasta here, but use whatever pasta you like! Big thanks to @tablebymax for the recipe inspiration here. Comment CRUNCHY and I’ll send you how to grab my high protein lowcarb pasta. It packs 20g protein and just 6 net carbs. Ingredients 1 box (8oz) protein pasta - I used my Kaizen high protein lowcarb pasta 3 tbsp avocado or olive oil 3-4 tbsp grated parmesan 4 cups chopped lettuce (about 1 small head) 1.5 cups cherry tomatoes, halved 1/2 small red onion, very finely diced 1/4 cup chopped parsley or basil Yogurt Dressing 1 cup plain or Greek yogurt 1/4 cup sour cream 1 tbsp Dijon mustard 1.5 tbsp lemon juice 2 tbsp chopped fresh dill 1/2 tsp garlic powder 1/2 tsp salt (adjust to taste) 1/4 tsp black pepper Instructions 1.Bring a large pot of salted water to a boil (salt is key!) - cook your protein pasta until al dente, about 1 minute below suggested cook time. 2.Drain very well and let the pasta sit in colander for 5-10 mins so excess moisture evaporates. You want it to be dry so it’s crispy. 3.Toss the pasta with the oil. 4.Spread pasta in the air fryer basket in an even layer and cook at 400°F for 15-18 mins, shaking once halfway, until golden and crispy. Once done, let cook for 2-3 mins to get really becomes crispy. 5.In a large bowl, add your lettuce, tomatoes, red onion, and herbs. 6.Whisk together all dressing ingredients until smooth and creamy. 7.Add the crispy airfried pasta to the salad and spoon over the dressing just before serving. 8.Toss gently so the pasta keeps its crunch. If you make it, be sure to let me know on SHREDHAPPENS! ENJOY! . . . . #highprotein #saladrecipe #healthyrecipes #healthyfoodshare #proteinrecipes

💥PROTEIN CHICKEN WRAPS (WITH FLATBREADS MADE OUT OF YOGURT!) 450 CALS, 40G PROTEIN If you told the old version of me at 350lbs that I could eat food like this and lose weight, I wouldn’t have believed you. This is exactly why protein-first Mediterranean food changed everything for me. It brings on the protein, big flavor, and fills you up. 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 Avocado oil spray Sesame seeds (optional) Chicken: 1.25lb boneless skinless chicken thighs 1 tsp olive oil 1/2 tbsp sweet paprika 1/2 tbsp garlic powder 1/2 tbsp sumac 1/2 tbsp oregano 1/2 tsp turmeric Juice of half a large lemon 2 tbsp tomato paste Salt & pepper Yogurt spread: 1 cup Greek yogurt 1 minced garlic clove 3–4 tbsp finely chopped parsley Juice of 1 lemon Pinch of salt & pepper Onion salad: 1/2 red onion thinly sliced 2 tbsp fresh parsley, finely chopped Juice of 1/2 lemon 1/2 tbsp sumac Pinch of salt 1.Add chicken to a bowl, drizzle with olive oil, add the spices above, lemon, and tomato paste and mix well. Let marinate 4-6 hrs then cook in a pan on medium heat for ~4 mins per side with the lid on. Remove & let rest before slicing. 2.For the flatbreads, mix flour, yogurt, baking powder, and salt until a dough forms. Divide into 4 pieces. Lay out parchment paper on a sheet pan, spray your hands & parchment with oil, and press each portion out into flatbreads, creating small indentations with your fingers. Spray tops lightly with oil, sprinkle sesame seeds, & bake at 375F for 15-20 mins (time varies by oven). Remove and let cool slightly, then cover loosely with parchment so they stay soft. 3.Make the yogurt spread by mixing all your ingredients above. Taste and adjust. 4.For the onion salad, combine all ingredients above and let sit a few minutes to soften. 5.Assemble. Spread yogurt sauce, add tomato slices, sliced chicken, onion salad, and finish with extra sumac and enjoy. If you make it, let me know on SHREDHAPPENS. ENJOY! . . . . #highprotein #healthyrecipes #mediterraneanfood

🥕CREAMY ROASTED CARROT SALAD This creamy roasted carrot salad is my lighter, lower carb take on the viral potato salad. With the colder weather, roasted carrots done right are one of my favorite things and it comes together so nice with this creamy base. It’s slightly sweet, nutty, and just so delicious tossed in this creamy herb yogurt dressing. It’s also higher protein from the creamy greek yogurt and a nice amount of crunch from the cucumbers and onion, and the toasted walnuts. It’s got a Mediterranean recipe vibe to it almost, and it’s perfect. Here’s how I made it: 1️⃣ Preheat your oven to 400°F. Line a large baking sheet with parchment paper. 2️⃣ Grab 1.5 to 2lb carrots, peel them, then cut them into thirds, then again down the middle. You dont want them too thick so that they roast evenly. 3️⃣ Drizzle with 3 tbsp olive oil, season with a generous amount of salt and pepper, 1/2 tbsp onion or garlic powder, and 1/2 tbsp sweet paprika, 1/2 tbsp oregano or thyme, and optional, 1 tbsp cornstarch (optional for crispier edges) or you can use freshly grated Parmesan. Place them face down and spread in a single layer with space between pieces. 4️⃣ Roast for 40 minutes, until golden and caramelized. For extra crisp, broil for 1-2 mins at the end. 5️⃣ While the carrot roasts, make the dressing by mixing 3/4 cup plain Greek yogurt, 3-4 tbsp mayo, juice of 1 lemon, 2 minced garlic cloves, 2-3 tbsp fresh chopped dill, 2-3 tbsp chives, 1 to 1 1/2 persian cucumber finely diced, 1/2 small red onion finely diced, a handful of chopped toasted walnuts, salt and pepper. 6️⃣ Let the carrot cool for 5 mins, then toss gently with the dressing. 7️⃣ Garnish with extra dill and chives, and optional, you can always sprinkle feta on top. It has all the creamy comfort of potato salad, but with a nice twist. If you make it, let me know what you think on @shredhappens. ENJOY! 🙌 . . . . . #mediterraneanfood #healthyrecipes #goodmoodfood #lowcarbrecipes #healthyfoodshare