Arash Hashemi(@shredhappens) 인스타그램 상세 프로필 분석: 팔로워 4,968,910, 참여율 0.55%

HEALTHY BREAKFAST POWER BOWL I’ve lost close to 150lbs now, and this is one of my go-to healthy breakfasts. It works so well, I have a variations of it almost every day. And if you’re looking for more protein, you can add it with more eggs/egg whites, or have it with some sort of protein bread or bagel. Its a low effort healthy meal that hits the spot. As always, adjust whatever you like, however way you want, to make it right for you. Here is how I made it: 1.I used 3 eggs in my bowl, but use what works for you. I bring a pot of water to a boil, then drop eggs for a total of 7.5 seconds. If you want a firmer egg, go a few seconds longer, about 8-8.5 minutes. Whatever you decide, when they’re done boiling, drop them into an ice bath for a few seconds to cool down once they are done, then peel. 2. Grab a plate or a bowl and add 1 serving of cottage cheese as the base layer. If you dont like the cottage cheese curds, you can always process the cottage cheese it to get it to be creamier. Or even use a thick greek yogurt 3.Next, peel the eggs then cut in half or in quarters and add to the top of the cottage cheese. 4.Slice half a small avocado (65g or so) in whatever shape (strips or cubes for me usually) and add to the bowl. 5.Finally, the key is to add some lower calorie but flavorful textures and flavors. I usually add fresh finely chopped cilantro, super finely diced red onion or pickled red onion, and lots of hot sauce. Finely diced cucumbers, tomato, jalapeños would be great here too, so use what you like. 6.And of course, top it all off with everything bagel seasoning and Chile lime seasoning. If you try it, be sure to let me know what you think on SHREDHAPPENS ENJOY! . . . . . #healthyrecipes #healthybreakfast #keto #lowcarb #proteinrecipes

🔥 GREEK CHICKEN SALAD Per serving: 295 calories, 44g protein, 3.5g net carbs Total (5) servings: 1,470 calories, 221g protein, 18 net carbs I’ve lost 140lbs+ eating high protein, lowcarb meals that taste incredible, and things like this easy chicken salad are a go-to. This is best with pita bread or lavash, but I made it low carb over lettuce and it really hits the spot. �Salad: 1.5 lb cooked diced chicken (rotisserie, leftover, are ok!) 1/2 English cucumber 1/2 red onion 1 bell pepper�Large handful fresh dill Optional: black olives Dressing:�1/2 cup thick Greek yogurt�2-4 tbsp mayo�Zest of 1 lemon�Juice of 1/2 lemon�2 tbsp fresh mint�2 tbsp fresh dill�1 garlic clove�Salt and pepper To serve: lettuce leaves, bread, or crackers Here’s how I made it: 1️⃣ Add 1.5lb finely diced cooked chicken to a bowl. If you want to make chicken from scratch, grab 2lb chicken, drizzle with 1 tbsp avocado oil, the juice of half a lemon, season with 1 tbsp garlic powder, 1 tbsp sweet paprika, 1 tbsp oregano, and a couple pinches salt and pepper. Mix really well, & bake in the oven at 400F for 40 mins, or air fry it. 2️⃣ While the chicken is going, dice up your veggies. I finely chopped half an English cucumber, finely diced 1/2 red onion and 1 bell pepper, a large handful of fresh dill. I would have normally added black olives, but was out, but feel free to add if you like. 3️⃣ Now, the best part, the sauce! In a small food processor process 1/2 cup of a thick Greek yogurt, 2-3 tbsp mayo, zest of a full lemon, the juice of half a lemon, 2 tbsp fresh mint, 2 tbsp fresh dill, 1 garlic clove and a couple pinches of salt and pepper. 4️⃣ Once the chicken is done & cooled, finely dice it, then fold it into the sauce along with the rest of the ingredients. 5️⃣ Serve it however you like! ✅Comment “PLAN” and I’ll message you how to grab my high protein meal plan. If you make it, be sure to let me know on SHREDHAPPENS! ENJOY! . . . #lowcarb #chickensalad #mediterraneanfood #healthyrecipes #highprotein

Iran is experiencing the most consequential uprising in decades. I left Iran in 1997 and haven’t been back once. I still have family there, and while I was young when I left, I carry it in so much of what I share and in how I show up. Iranians have been misrepresented for decades, by a regime that has done so much harm around the world. That harm pales in comparison to what they’ve done and doing to their very own people right at home. Now, and every year since they took over. They’ve stolen elections for decades, and permanently silence anyone who speaks up. And now, during these uprisings, thousands are being slaughtered for speaking up each day. Yet, people are risking everything to demand dignity, accountability, and basic freedoms. The internet has been cut. Satellites confiscated. Power is shut off. Phone lines disabled. But Iranians are still getting their message across. When communication is silenced, it is not to protect people. It is to isolate them. To hide crimes. Imagine living in such a country. Despite the blackouts, fear, and brutal consequences, people are bravely and courageously showing up. This is history unfolding in real time. Better days are ahead for Iran, and for the world. Thank you for reading. - Arash

🥕WARM MEDITERRANEAN CARROT SALAD If you want to eat more veggies and actually enjoy them, this is one of my favorite salads to make in the winter. If you’re watching carbs closely, you can use your favorite squash like butternut or acorns, and if you aren’t watching carbs too closely, this would be great with sweet potatoes. Serve this up as an appetizer, as a warm salad of sorts, or even as your main. You can also add some protein like chicken or shrimp, and as always, feel free to modify by adding or substituting your favorite veggies! Here is how I made it: 1. Peel 7-10 medium carrots. Cut them into thirds, then cut again in half so they cook evenly. Place them into a bowl. 2. Drizzle your carrots with 2-3 tbsp olive oil and season with a couple of generous pinches of salt, pepper, 1 tbsp paprika, 1 tbsp garlic powder, 1 tbsp oregano, and 1 tsp cumin. Toss really well so it’s evenly coated. 3.Lay out your carrots on a baking tray or dish and make sure they are not overly crowded. Optional: drizzle with a little more olive oil if you arent watching calories too closely. 4.Roast these in the oven at 400F for 40-45 mins. Time may vary by oven, so keep an eye. Flip them at the end so it roasts on the opposite side for 5 mins until you get the right consistency. 5.While carrots are in the oven, make the yogurt feta sauce by mixing 1 cup thick plain yogurt, 2 ounces crumbled feta, 1 tbsp olive oil, 1 tsp Aleppo pepper or chili flakes of choice, and a couple light pinches of salt. Mix, taste, and adjust as you wish. 6.Spread your yogurt feta sauce at the bottom of a serving dish.. Top with roasted carrots, 1/2 to 1 cubed avocado, a large handful of finely chopped pistachios for a little crunch in each bite, 2 tbsp fresh finely chopped parsley, 1 tbsp fresh finely chopped mint, Aleppo pepper flakes, then squeeze some lime juice. If you make it, be sure to let know me on SHREDHAPPENS! ENJOY! . . . . #mediterraneanfood #lowcarb #healthyrecipes #healthyfoodshare #salads

Would you try this PEPPERONI BREADWHICH?? Here’s another lowcarb sandwich trick that actually works. Instead of putting the cheese into the sandwich, we’re baking it into a lowcarb bread. I’ve made these with zucchini, pickles, jalapeños, and a few other ingredients and they always come out so good! ✅Comment “WRAP” and I’ll message you a link on how to grab my ebook with 10 lowcarb breadwhich options from my site! Here’s how to make it: 1.Preheat your oven to 400F. 2.Grab an oven-safe tray, line it with parchment paper, and sprinkle a thin layer of shredded cheese, between 1-1.5 servings. Lay out a few slices of pepperoni (1 serving). Without overlapping. You can pop this into the oven as is, or sprinkle on some garlic powder (and smoked paprika if you’re feeling fancy), then add a small thin layer (half a serving) of shredded cheese on top. 3.Pop it in the oven for 12–15 minutes until cheese is crispy and bubbly. Time varies by oven, so reference the video for what this should look like. Let it cool slightly, then cut it in half to make your “bread” slices. 5.I filled this with a simple greek yogurt ranch sauce. Mix 1 cup plain Greek yogurt with 1 to 2 tablespoons milk or water to thin it to a pourable consistency. Stir in 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 to 2 tablespoons chopped fresh dill or parsley, 1 tablespoon lemon juice or apple cider vinegar, salt and black pepper to taste, and an optional pinch of dried chives if you have them. Taste and adjust salt, acid, or herbs, then let it sit for 5 to 10 minutes so the flavors meld before using. 6.Add lettuce, thinly sliced tomato, thinly sliced red onion, put the other half of the bread on, and enjoy! If you try this, be sure to let me know on SHREDHAPPENS. Comment “WRAP” and I’ll message you a link on how to grab my ebook with 10 lowcarb breadwhich options from my site! ENJOY! . . . . #lowcarb #lowcarbrecipes #ketorecipes #keto #healthyrecipes

High Protein Broccoli Feta Soup 🥦 If you thought soup couldn’t be high protein and taste incredible, you’ve got to try this! Full recipe: 985 calories and 79g protein Each serving (4): 246 calories, 19.5g protein, 10g carbs ✅Comment “SLURP” and I’ll send you a free ebook with my 3 favorite high protein soups. This protein packed broccoli feta soup is as good as it gets. It’s got roasted broccoli and feta two of my favorite protein hacks: some creamy cottage cheese and bone broth. Its great for an easy chilly night, a great healthy meal prep option, and a lunch or dinner that doesn’t leave you feeling heavy. Soup Ingredients: 5 cups (450g) broccoli florets, cut small so they roast evenly 2 cups of baby spinach 1 small quartered yellow onion 4 garlic cloves 1-2 tbsp olive oil 3 cups bone broth 1/2 cup cottage cheese 6oz feta cheese The zest and juice of 1/2 lemon 1 tsp dried oregano 1 tsp chili flakes Salt and pepper to taste Garnish: Fresh dill & finely shredded manchego cheese Here is how I made t: 1️⃣ Preheat your oven to 415°F. 2️⃣ Cut your broccoli into smaller florets so they cook faster and roast up evenly. Dont use large chunks. 3️⃣ Toss your broccoli into an oven safe dish along with your quarterly onion, and fresh garlic. Drizzle with olive oil, add your oregano, chili flakes, salt, and pepper. Place your feta in the corner. Roast for 30 mins until roasted and slightly crispy. Time varies by oven, so keep an eye! 4️⃣ Add your roasted veggies to a blender with the bone broth, cottage cheese, baby spinach, and lemon zest, and juice. Blend everything until smooth and creamy. 5️⃣ I its cooled down, warm it up in in a pot, then taste and adjust to make sure it has enough salt and lemon juice. Plate it up, and garnish with fresh dill, chili flakes, and finely shredded manchego or parmesan cheese to bring out the flavors. >Comment “SLURP” and I’ll send you a free ebook with my 3 favorite high protein soups. If you make it, be sure to let me know on SHREDHAPPENS! Enjoy! . . . . . #highprotein #lowcarb #lowcarbrecipes #healthyrecipes #souprecipe

✅HEALTHY LUNCH IDEA, PART 9 I’ve lost 140+lbs and this is one of my favorite healthy meal prep options. Its such an easy healthy meal and great way to keep full and satiated with slow digesting carbs, protein, health fats, and fiber. Plus, the creamy sriracha sauce is SO good you’ll want to put it on everything. If you are watching your carbs, you can sub in spaghetti squash, eggplant, or even zucchini! Here is how I made it (makes 6 servings) 1.Start by slow roasting 6 small sweet potatoes at 350°F for 75 mins. Time depends on thickness. You can always roast on higher heat (400F for 50 mins) but I prefer slow roasting. 2.Cook up 1 lb lean ground beef (I used 93/7 to be more calorically friendly) in 1 tsp olive or avocado oil. Season the beef with salt, pepper, 1 tbsp chipotle powder, 1tbsp garlic powder, 1 tbsp oregano or thyme, and 1 tbsp sweet paprika. Mince it down with a spatula so its in small pieces. I like to get these browned up really nicely, almost crispy in a sense. �3.When your sweet potato are done, let them cool for a minute or two, then fill them up with the following: 4oz of cooked beef, 2-3 avocado slices, finely diced red onion, a handful of chopped cilantro, and your favorite sauce. You can use hot sauce, or my creamy sriracha sauce. Its in a FREE ebook on my substack if you want to check it out. Or you can use the recipe in step 4 below. 4.For the sauce (this normally makes 4 servings, but I stretched it to all 6 sweet potato)… mix 2 tbsp mayonnaise with ¼ cup sriracha, 2 tbsp rice vinegar, ½ tsp soy sauce, 2 tsp powdered monk fruit sweetener, the juice of 1 solid lime, 1 grated garlic clove, and 1 thinly sliced scallion or a handful of chopped cilantro. Season with salt and pepper, mix it up, taste and adjust as you wish. 5.Top with any other veggies you like, some chili flakes, sesame seeds, and ENJOY! This is a great healthy lunch recipe, and perfect for meal prep. If you want to make it higher protein, add ccottage cheese or greek yogurt. It makes a great healthy lunch. If you try it, let me know what you think on SHREDHAPPENS! . . . . . #healthyrecipes #healthylifestyle #goodmoodfood #proteinrecipes #healthyfoodshare

💥VIRAL COSTCO CHICKEN Would you try this?? This is how you can make the Viral Costco Rotisserie Chicken in a bag. I’ll be honest, its actually an incredible easy meal, super delicious, and something you can prep in less than 5 minutes if you have cooked rice handy. Cooking the rice or chopping up the veggies is the hardest part. I made two substitutions to add protein and for ingredient quality: first, the Costco Rotisserie chicken has some less than ideal ingredients, so I went with a Whole Foods rotisserie chicken. Use what you like here. Next, to make this higher protein and low carb, I used my @kaizenfoodco high protein rice, but you can use regular rice, brown rice, quinoa or even couscous here. Comment PLAN and I’ll message you how to grab my 7 day high protein meal plan for the new year! Here is how I made it: 1.Start with a Rotisserie chicken. Even though this is the Costco Rotisserie chicken, I went with a Whole Foods one for a better quality chicken. But use whatever rotisserie chicken you prefer. Remove from the bone, and dice up the chicken. Add it to the Rotisserie chicken bag. 2.Next, are the veggies. I finely diced 2 Persian cucumbers, 3 scallions (the white and green parts), and a large handful of cilantro. I like lots of cilantro. Add it on top of the chicken. 3.Next is your base. I cooked up a bag of my high protein lowcarb Kaizen rice, but use 2 cups of cooked rice or quinoa of your choice. Add cooked rice to the chicken and veggies. 4.Add 1 to 2 tbsp of soy sauce or Tamari, 2 tbsp of garlic chili crunch, and lots of toasted sesame seeds. 5.Close the top of the Rotisserie bag, give it a good shake, then give it a taste and adjust with more sauce, sesame seeds, or anything else you like. If you make it, be sure to let me know on SHREDHAPPENS! This was inspired by @tiffy.cooks but if you are the original creator let me know so I can share credit! As always, you can add any other veggies you like, like edamame, or avocado, so make any substitutions you like to make it how you like it. ENJOY! . . . . #lowcarb #highprotein #healthyrecipes #goodmoodfood #lowcarbrecipes

High-Protein Chicken Tikka Masala 🔥 Makes 5 servings. Per serving: 430 calories, 57g protein with my @kaizenfoodco high-protein rice OR 486 calories, 44g protein with regular rice This healthier chicken tikka masala proves you can eat incredible food while still hitting your protein and eating healthy. I swapped in Greek yogurt for part of the cream, cut down on the oil, and its still so good. Perfect for high-protein meal prep or an easy healthy weeknight dinner. ➡️➡️Comment PLAN and I’ll message you how to grab my 7-day high-protein meal plan. INGREDIENTS Chicken Marinade: 2 lb boneless skinless chicken 1 tsp oil 1/2 cup nonfat Greek yogurt Juice of 1/2 lemon 1 tbsp garam masala 1 tsp smoked paprika 1 tsp ground cumin 1/2 tsp turmeric 1/2 tsp chili powder 1 tsp salt 1 tsp grated garlic 1 tsp grated ginger Masala Sauce: 1 tsp oil 1 small to medium onion, finely diced 4 cloves garlic, minced 1 tbsp grated ginger 2 tbsp tomato paste 1 cup tomato sauce or crushed tomatoes 1 cup chicken stock 1 tbsp garam masala 1 tsp ground cumin 1 tsp paprika 1/2 tsp turmeric 1/2 tsp chili powder Salt to taste Creamy Finish 1/2 cup Greek yogurt 1/4 cup half and half or cream To Serve: 1 bag Kaizen protein rice, cooked, OR 4 cups regular rice Fresh cilantro & lemon juice DIRECTIONS 1.Mix all marinade ingredients, coat chicken well, and marinate at least 4 hrs or overnight. 2.Heat a pan over medium heat, add chicken, and cook 12-14 mins until cooked through. Remove and set aside. 3.In the same pan, add onion and cook 3 to 5 minutes until soft and lightly golden. Add spices, then tomato paste, garlic, and ginger. Stir 1 to 2 mins. 4.Add the broth and scrape the bottom, add tomato sauce and simmer until thickened. Lower heat. 5.Slowly stir in yogurt and half and half on low heat, then return chicken to the pan. Cover and simmer 5-6mins. 6.Finish with fresh cilantro and a squeeze of lemon. I served this over my Kaizen protein rice, but it’s great with regular rice, quinoa, cauliflower rice, or high-protein naan. ➡️Comment PLAN for my high protein meal plan! #highprotein #lowcarb #lowcarbrecipes healthyrecipes

Just in time for your 2026 goals we’re introducing Build Your Own Market Plates where you can choose your base, protein, 4 sides, a sauce & garnish for a plate that’s all yours.⁠ ⁠ We partnered with @shredhappens to learn more about customizing Market plates to fit your fitness goals. ⁠ ⁠ What’s in your Market Plate? 👇⁠ ⁠ #byo #lunch #lunchtime #newmenuitem #healthyeating

Temptation is everywhere…I’ve lost 140lbs and these are 5 easy swaps that make eating healthier in the new year feel effortless, not restrictive 🛒SAVE this video for your next Costco run 1️⃣ Crackers & Chips → @the_onlybean Roasted Edemame They just launched at Costco nationwide last week and they’re already flying off the shelves. I’m an #theonlybeanpartner because they are a snack and protein cheat code. Just 120 calories with 14g protein, 2 net carbs, and 6g fiber. That’s a better protein-to-calorie ratio than most protein bars I’ve seen. Grab these fast because they will sell out. 2️⃣ Sugary yogurt → Chobani Protein Yogurt If you want something sweet and log yogurt, this is a no-brainer. 20g protein, 140 calories and 0 added sugar. For comparison… some popular yogurts have 5g protein and 13g added sugar. This one actually keeps you full, satiated, and the multi pack brings you flavors for every mood. 3️⃣ Regular peanut butter → Powdered PB This powder peanut butter brings you the same peanut butter flavor, with way fewer calories. I mix it with almond milk, add it to smoothies, or shakes. 60 calories vs 190 calories. Huge win if you love PB but don’t want all the calories, fat, and mystery ingredients. 4️⃣Chicken stock → Bone broth Yes, cottage cheese is a great hack… but bone broth is even better. Bone broth is simmered longer, so its got more collagen, more protein, and is the perfect addition to soups. A carton of this has 19g protein with just 80 calories. I use it in all my soups instead of stock. 5️⃣ Takeout → Amylu Meatballs These meatballs are one of the best options to have on hand so you dont resort to takeout. They’re high protein, clean ingredients, and they actually taste good. Perfect for quick meals when you don’t want to think. Just warm up and you’ve got 17g protein in a pinch. What are some of your other health Costco finds? Let me know in the comments below on SHREDHAPPENS. . . . #costcohaul #lowcarb #highprotein #groceryhaul

PERSIAN CUCUMBER SALAD This is without a doubt one of my favorite light & healthy salads - it’s the perfect combo in each bite. A little crunchy, salty, creamy and it’s SO good. ➡️✅Comment “CUCUMBER” below and I’ll send you my free ebook with 3 of my favorite cucumber salads! Here is how I made it: 1.Thinly slice or dice 5-6 Persian cucumbers. Add them to a mason jar or salad bowl. 2.Cube up a small avocado and add to the jar/bowl. You can always add more avocado, too. 3.Thinly slice 1-2 scallions (you’ll both the white and green parts of this). 4.Finely chop a large handful fresh dill & fresh mint (this yield get you about 1/3 cup of each herb once chopped) 5.Add 2oz toasted and cooled walnuts (pecans or pistachios would be great too), 1.5 oz feta cheese, and 2 tbsp sumac for a nice citrusy touch. 6.Dress it up with the zest of a full lemon, the juice of 1/2 lemon, 3-4 tbsp of a GOOD olive oil, a couple pinches salt & pepper. Give it a really good shake (or toss!) and enjoy. If you try it, let me know on SHREDHAPPENS. ENJOY. . . . . . #lowcarb #lowcarbrecipes #ketorecipes #mediterraneanfood #healthyrecipes