Fat

organic old-fashioned oats (about 175 grams) • monk fruit sweetener or 4 packets stevia • baking soda • ground cinnamon • salt • water (240 ml) • vanilla extract • apple cider vinegar • egg whites • blackberries (about 200 grams) • monk fruit sweetener

albacore tuna (100 grams) • Swiss chard, cleaned and stems removed • radishes, sliced • Salt and pepper, to taste • Apple cider vinegar,

mixed ground meat (about 1 kg) • cooked carrots, grated • eggs • McCormick seasoning blend (onion, garlic, lime, and chili) to taste • Oregano, to taste • *Sauce*** • Roma tomatoes • small can chipotle peppers in adobo sauce • Knorr garlic and onion bouillon cube • Coarse salt, to taste • Chicken bouillon powder, to taste

asparagus • garlic • small lemons, juice and zest • lemon slices to taste • salt to taste

---- For the enchiladas: • corn tortillas • dried guajillo chiles (about 100 grams) • onion • whole garlic clove • Oil • ---- Filling: • Parmesan cheese or aged cheese • Finely chopped onion • ----- Chicken in Asado: • chicken legs and 2 thighs, trimmed of fat and skinless • red tomato, sliced •

pork loin, about 2.2 lbs (1 kg), trimmed of fat • olive oil • onion • leek • garlic • fresh thyme • light beer (16 oz/473 ml) • cremini mushrooms (250 grams) • water (240 ml) • whole grain mustard • Salt and pepper, to taste

boneless, skinless chicken breast, pounded thin or cut into strips (about 110 kcal per 3.5 oz/100g) • small avocado (about 160 kcal per 3.5 oz/100g) • medium Ataulfo or Manila mango (about 65 kcal per 3.5 oz/100g) • Garlic salt or a sheet of seasoning for skillet chicken (such as Maggi Juicy Chicken Sheet, or use garlic salt to taste) • Low-fat cilantro dressing or your favorite low-fat dressing (about 48 kcal per 2 oz/60g) • Fresh spinach (about 30 kcal per 3.5 oz/100g)

corn tortillas (about 500 grams) • cooked beef (flank or brisket) or cooked and mashed potato, seasoned to taste with herbs like marjoram and basil (about 250 grams) • finely shredded cabbage or lettuce (about 70 grams) • crumbled queso fresco or grated Parmesan cheese (about 100 grams) • full-fat sour cream (about 50 grams) • Salsa (see below) • tomato • refried beans, mashed (about 50 grams)

large cup green salsa (about 240 ml) • reduced-fat shredded cheese (about 2 cups or 225 grams) • reduced-fat cream cheese (8 oz or 225 grams) • (10–12) corn tortillas • green chiles • cooked chicken breast, shredded

boneless, skinless chicken breast • poblano pepper • small can of corn kernels • onion • cactus tortillas (or substitute with low-carb tortillas) • all-purpose tomato sauce (about 240 ml) • mozzarella cheese (about 100 grams) • garlic cloves • olive oil • salt to taste • pepper to taste • light sour cream •

pork shoulder or butt with some fat (about 1.5 kg) • bay • salt, garlic, and onion • achiote paste • juice of 2 sour oranges (or substitute with 1/2 cup orange juice mixed with 2 tablespoons lime juice, about 120 ml + 30 ml)

chicken breast, cut into cubes (150 g) • zucchini, sliced into half-moons • garlic, minced • onion, chopped • salt, to taste • black pepper, to taste • paprika • oil • light sour cream or low-fat cream • chipotle peppers in adobo sauce

ground beef, 5% fat (500 grams) • medium onion • garlic • Salt, to taste • avocado oil • large onion, finely chopped • tomatillos, roughly chopped (500 grams) • garlic, finely chopped • dried ancho chiles, washed, roasted, and simmered in water until soft • vinegar • epazote • cilantro •

all-purpose flour (about 120 grams) • whole wheat flour (about 120 grams) • vegetable shortening or your preferred fat (about 20 grams) • vegetable oil (about 15 ml) • salt (about 5 grams) • baking powder (about 4 grams) • Warm water,

eggs • Mexican chorizo, crumbled • As needed, oil for frying (if the chorizo is low in fat) • refried beans (about 120 grams) • corn tortillas

poblano peppers • tomatillos • serrano peppers • garlic clove • or 1 cube chicken bouillon • white onion • tortilla chips (about 250 grams) • shredded Chihuahua or Monterey Jack cheese (about 170 grams) • cooked, shredded chicken (about 280 grams) • as needed, full-fat sour cream • as needed, salt • as needed, black pepper •

natural tomato puree (about 1 kg) • medium onion • olive oil • oregano • salt, to taste • corn tortillas • ricotta cheese (about 500 grams) • romaine lettuce, thinly sliced, • low-fat sour cream, • grated Cotija cheese,

large poblano peppers • cooked and mashed beans (no added fat) • panela cheese, sliced (about 150 grams) • low-fat sour cream • Salt and pepper

tlayudas (large Oaxacan-style corn tortillas) • refried black beans (about 480 ml) • beef cecina or Mexican chorizo (about 400 grams) • shredded Oaxaca cheese (about 300 grams) • avocados • shredded cabbage (about 250 grams) • tomatoes • pork lard or unrefined pork fat (asiento) (about 200 grams) • chepiche (Mexican herb) • fresh green chiles (chile de agua) • radishes

nopal tortillas • cooked, shredded chicken (about 100 grams) • nonstick cooking spray • low-fat sour cream • green tomato salsa • shredded romaine lettuce • shredded cheese (optional)

pork neck bones (espinazo de cerdo) • pork leg, trimmed of fat • large can white hominy (I use Teasdale brand) • Nana Mary red enchilada sauce • coarse salt • bay leaves • large onions • garlic • dried oregano

beef stew meat, cut into small pieces (include a piece of fat) • vinegar • bay leaves • dried mirasol chiles • dried pasilla chiles • medium garlic cloves • sesame seeds • cumin seeds • marjoram • whole black peppercorns • ground black pepper • saffron threads •

tortilla chips for nachos (or 2.2 pounds of corn tortillas cut into triangles and fried) • nacho cheese • cooked potatoes, diced into small cubes • chorizo, browned in its own fat (cut into pieces or crumbled) • grilled beef steak, cut into pieces • Jalapeño peppers to taste

Pork (with fat) • Garlic • Ginger • Soy Sauce (50 ml) • Sugar • Water • To taste Hard-Boiled Eggs (2-3 pieces)

chopped cold cuts or deli meats • large onion, chopped • farm-fresh eggs • oil or fat to taste • Salt to taste • Spicy ranch-style aromatic avocado sauce: • avocados, peeled and pitted, just the flesh • thick yogurt • epazote, chopped • cilantro, chopped • garlic, peeled and chopped • Juice of three limes •

beef (such as brisket or chuck) • large piece of beef fat (ask for it at the butcher) • bay leaves • onion • dried ancho chiles • dried guajillo chiles • cloves • cumin • ginger (about 1 cm) • garlic • salt to taste • oil •

ripe bananas • eggs • almond milk or low-fat milk • vanilla extract • organic coconut oil • ground cinnamon • baking powder • salt or baking soda • oat flour • almond flour or amaranth • brown sugar or agave syrup • walnuts, chopped •

all-purpose flour (about 250 grams) • salt • butter (about 50 grams) • water (125 ml) • ground beef, preferably with some fat (about 250 grams) • chopped onion (about 250 grams) • red bell pepper (about 100 grams) • hard-boiled eggs • olives (about 50 grams) • butter or lard • garlic • paprika •

ground beef 90/10 • low-fat mozzarella cheese • Lettuce to taste • Tomato to taste • pair of Oroweat Thins bread • carrots