Fit Kitchen USA

Fit Kitchen USA Real food. High protein. 30 min or less. 🇺🇸
Home cook | Late 40s | No flour. No excuses. New recipe every week 👇 906 Outdoors is all about the outdoors.

We reside in Michigan's Upper Peninsula where the outdoors is simply part of everyday life.

06/07/2026

Stop making a whole lasagna.
Make these instead. 🍝💪🇺🇸

06/06/2026

I've been making this every Friday
and I'll never order fast food again. 🍯🍗🇺🇸

Hot Honey Crispy Chicken Sandwich —
45g protein, panko crust, homemade hot honey.
Tastes like a $18 restaurant sandwich.
Costs $4 to make at home.

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INGREDIENTS (2 sandwiches)
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🍗 CHICKEN:
- 2 boneless chicken breasts
- 1 cup buttermilk
- 1 tsp smoked paprika
- 1 tsp garlic powder
- ½ tsp cayenne pepper
- Salt & pepper to taste
- ½ cup all-purpose flour
- 1½ cups panko breadcrumbs

🍞 SANDWICH:
- 2 brioche buns
- 1 tbsp unsalted butter
- 2 slices cheddar cheese
- 1 cup shredded iceberg lettuce
- ½ cup dill pickle slices

🍯 HOT HONEY:
- ¼ cup honey
- ½ tsp cayenne pepper
- ½ tsp red pepper flakes
- Pinch of salt

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STEPS
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1. Mix buttermilk with paprika, garlic,
cayenne, salt & pepper.
Add chicken — marinate 30 min minimum.
2. Set up dredging station:
flour → buttermilk → panko.
Coat each fillet through all three.
Press panko firmly on both sides.
3. Air fry at 400°F for 14–16 min,
flipping halfway. Until deeply golden.
4. For hot honey: combine honey, cayenne,
red pepper flakes in a small saucepan.
Warm over low heat 2 min. Set aside.
5. Melt butter in a skillet over medium heat.
Toast brioche buns cut-side down
until golden — about 2 min.
6. BUILD: lettuce → pickles → chicken →
cheddar slice → generous hot honey drizzle.
7. Cap with the top bun. Cut diagonally.
Serve immediately.

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MACROS (per sandwich)
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🔥 Calories: ~580 kcal
💪 Protein: 45g
🍞 Carbs: 52g
🍯 Fat: 16g

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MEAL PREP NOTE
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Marinate chicken overnight for deeper flavor.
Cooked chicken keeps in fridge 3 days.
Reheat in air fryer 350°F for 4 min —
stays crispy. Add fresh toppings after.

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Save this 📌 — your new Friday night tradition.
Share with someone who still drives through.
Comment "HONEY" for the full recipe. 💬


🇺🇸

06/05/2026

I've been making this every Friday
and I'll never order fast food again. 🍯🍗🇺🇸

Hot Honey Crispy Chicken Sandwich —
45g protein, panko crust, homemade hot honey.
Tastes like a $18 restaurant sandwich.
Costs $4 to make at home.

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INGREDIENTS (2 sandwiches)
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🍗 CHICKEN:
- 2 boneless chicken breasts
- 1 cup buttermilk
- 1 tsp smoked paprika
- 1 tsp garlic powder
- ½ tsp cayenne pepper
- Salt & pepper to taste
- ½ cup all-purpose flour
- 1½ cups panko breadcrumbs

🍞 SANDWICH:
- 2 brioche buns
- 1 tbsp unsalted butter
- 2 slices cheddar cheese
- 1 cup shredded iceberg lettuce
- ½ cup dill pickle slices

🍯 HOT HONEY:
- ¼ cup honey
- ½ tsp cayenne pepper
- ½ tsp red pepper flakes
- Pinch of salt

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STEPS
━━━━━━━━━━━━━━━━
1. Mix buttermilk with paprika, garlic,
cayenne, salt & pepper.
Add chicken — marinate 30 min minimum.
2. Set up dredging station:
flour → buttermilk → panko.
Coat each fillet through all three.
Press panko firmly on both sides.
3. Air fry at 400°F for 14–16 min,
flipping halfway. Until deeply golden.
4. For hot honey: combine honey, cayenne,
red pepper flakes in a small saucepan.
Warm over low heat 2 min. Set aside.
5. Melt butter in a skillet over medium heat.
Toast brioche buns cut-side down
until golden — about 2 min.
6. BUILD: lettuce → pickles → chicken →
cheddar slice → generous hot honey drizzle.
7. Cap with the top bun. Cut diagonally.
Serve immediately.

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MACROS (per sandwich)
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🔥 Calories: ~580 kcal
💪 Protein: 45g
🍞 Carbs: 52g
🍯 Fat: 16g

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MEAL PREP NOTE
━━━━━━━━━━━━━━━━
Marinate chicken overnight for deeper flavor.
Cooked chicken keeps in fridge 3 days.
Reheat in air fryer 350°F for 4 min —
stays crispy. Add fresh toppings after.

━━━━━━━━━━━━━━━━
Save this 📌 — your new Friday night tradition.
Share with someone who still drives through.
Comment "HONEY" for the full recipe. 💬

06/04/2026

Stop ordering fast food. Make this instead. 🍔🌮🇺🇸

Big Mac Smash Burger Tacos — crispy caramelized beef,
melted cheddar, homemade Big Mac sauce.
26g protein per taco. Ready in 15 minutes.
Costs $2 per taco. No drive-thru required.

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INGREDIENTS (4 tacos)
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🥩 TACOS:
- 4 mini flour tortillas
- 1 lb 93% lean ground beef
- 1 tsp smoked paprika
- 1 tsp garlic powder
- Salt & pepper to taste
- 4 slices white cheddar cheese

🥗 TOPPINGS:
- 1 cup shredded iceberg lettuce
- ¼ cup diced dill pickles
- ¼ cup diced red onion

🍟 BIG MAC SAUCE:
- ½ cup non-fat Greek yogurt
- 3 tbsp light mayo
- 2 tbsp ketchup
- 2 tsp yellow mustard
- 1 tbsp pickle juice
- 1 tbsp finely diced pickles
- ½ tsp smoked paprika
- ¼ tsp garlic powder

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STEPS
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1. Mix all sauce ingredients. Refrigerate.
2. Season ground beef with paprika,
garlic powder, salt & pepper.
3. Divide beef into 4 equal portions.
4. Press each portion flat onto a tortilla —
cover the entire surface in a thin layer.
5. Heat cast iron skillet over high heat.
6. Place tortilla meat-side DOWN in hot pan.
Press firmly with spatula.
Cook 2–3 min until deeply caramelized.
7. Flip tortilla-side down.
Add one cheddar slice on beef.
Cook 1 more minute until cheese melts.
8. Top with lettuce, pickles, onion
and drizzle Big Mac sauce generously.

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MACROS (per taco)
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🔥 Calories: ~265 kcal
💪 Protein: 26g
🌮 Carbs: 18g
🧀 Fat: 8g

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MEAL PREP NOTE
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Make sauce ahead — keeps in fridge 5 days.
Cook beef patties fresh for best texture.
Add toppings right before eating.

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Save this 📌 — Friday night done right.
Share with someone still spending $15
at McDonald's. 😂
Comment "SMASH" and I'll send you
the full recipe. 💬


🇺🇸

06/03/2026

Stop eating chips. Make these instead. 🍟💪🇺🇸

Zero Carb Chicken Fries — 4 ingredients,
25g protein, zero flour, zero potato.
Crispy on the outside. Cheesy inside.
You will not miss real fries.

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INGREDIENTS (2 servings)
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- 2 cans (10 oz) white chunk chicken breast, drained
- ½ cup shredded sharp cheddar cheese
- 1 large egg
- 1 tbsp ranch seasoning (or garlic + onion powder)
- Optional: pinch of smoked paprika

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STEPS
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1. Preheat air fryer to 400°F.
(Or oven to 400°F, line baking sheet.)
2. Drain canned chicken completely.
Press dry with paper towel.
3. Mix chicken, cheddar, egg, and seasoning
in a bowl until fully combined and holds.
4. Scoop 1–2 tbsp portions.
Roll into fry stick shapes between your palms.
5. Place on parchment — space them out.
6. Air fry 400°F for 12–15 minutes
until golden and crispy.
(Oven: 400°F for 18–20 min, flip halfway.)
7. Serve immediately with ranch or buffalo sauce.

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MACROS (per serving)
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🔥 Calories: ~280 kcal
💪 Protein: 25g
🍟 Carbs: 0g
🧀 Fat: 16g

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MEAL PREP NOTE
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Store in airtight container in fridge up to 3 days.
Re-crisp in air fryer 350°F for 4 min.
Never microwave — they go soft.

06/01/2026

Zero flour. 30g protein. This is real. 🍕💪🇺🇸

Egg White Cloud Pizza — the viral recipe
everyone's been making. Light, crispy,
loaded with protein. No dough. No guilt.

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INGREDIENTS (1 pizza / 2 servings)
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🍕 CRUST:
- 4 large egg whites (or ½ cup carton egg whites)
- 1 tsp cornstarch
- ¼ tsp garlic powder
- ¼ tsp Italian seasoning
- Pinch of salt

🧀 TOPPINGS:
- 3 tbsp low-sugar pizza sauce
- ½ cup shredded mozzarella
- 12 slices turkey pepperoni
- Fresh basil to finish

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STEPS
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1. Preheat oven to 350°F.
Line a pizza pan with parchment paper.
2. Whip egg whites with cornstarch,
garlic, Italian seasoning, and salt
until stiff peaks form — about 3 min.
3. Spread onto parchment in a round
pizza shape ~10 inches wide.
4. Bake at 350°F for 12–15 minutes
until golden and set.
5. Add sauce, mozzarella, and pepperoni.
6. Bake another 8–10 minutes
until cheese is bubbly.
7. Broil 2 min for golden top. Optional.
8. Slice and serve immediately.

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MACROS (per serving — half pizza)
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🔥 Calories: ~210 kcal
💪 Protein: 30g
🍕 Carbs: 6g
🧀 Fat: 8g

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MEAL PREP NOTE
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Best eaten fresh. Store leftover slices
in fridge up to 2 days.
Reheat in air fryer 350°F for 3 min —
crust crisps back up perfectly.

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Save this 📌 — Friday night pizza, zero guilt.
Share with someone still ordering delivery.
Comment "PIZZA" for the full recipe. 💬

06/01/2026

This is what 50g of protein looks like. 🥩🍳🇺🇸

Upgraded Boy Kibble Bowl — lean beef, rice,
soy glaze, egg on top. 5 minutes.
Under $4 per serving. Zero excuses.

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INGREDIENTS (1 serving)
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- ¾ lb 93% lean ground beef
- 1 cup cooked white rice
- 2 tbsp low-sodium soy sauce
- 1 tsp sesame oil
- ½ tsp garlic powder
- ½ tsp ginger powder
- 1 large egg, fried sunny-side-up
- Sriracha, green onions, sesame seeds

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STEPS
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1. Cook rice per package instructions.
2. Brown ground beef in a skillet
over medium-high heat. Break it up fine.
3. Add soy sauce, sesame oil, garlic,
and ginger. Stir until glazed. ~2 min.
4. Fry one egg sunny-side-up in the same pan.
5. Bowl: rice → beef → egg on top.
6. Hit it with sriracha, green onions,
sesame seeds.

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MACROS
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🔥 Calories: ~520 kcal
💪 Protein: 50g
🍚 Carbs: 38g
🫒 Fat: 16g

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MEAL PREP NOTE
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Stores in fridge up to 4 days.
Make the beef in bulk — prep 5 servings
at once. Fry the egg fresh each time.

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Save this 📌 — your new go-to weeknight meal.
Share with someone who thinks eating right is complicated.
Comment "BOWL" for the full macro breakdown. 💬


05/31/2026

Stop buying garlic bread from the store.
Make this instead. 🧄🧀💪🇺🇸

High Protein Cheesy Stuffed Garlic Bread Rolls —
no yeast, no kneading, 20g protein per roll.
Ready in 30 minutes. Tastes like a restaurant side dish.

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INGREDIENTS (6 rolls)
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🍞 DOUGH:
- 1 cup all-purpose flour
- ¾ cup plain non-fat Greek yogurt
- 1½ tsp baking powder
- ½ tsp salt

🧀 FILLING:
- 4 oz fresh mozzarella, cut into 6 cubes

🧄 GARLIC BUTTER TOPPING:
- 2 tbsp unsalted butter, melted
- 3 cloves garlic, minced
- 1 tbsp fresh parsley, chopped
- 2 tbsp grated Parmesan cheese
- ½ tsp Italian seasoning

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STEPS
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1. Preheat oven to 400°F.
Line a baking tray with parchment paper.
2. Mix flour, baking powder, and salt in a bowl.
Add Greek yogurt. Stir until a soft dough forms.
3. Divide dough into 6 equal pieces.
4. Flatten each piece in your palm.
Place one mozzarella cube in the center.
Pinch dough edges shut and roll into a ball.
5. Place all 6 rolls close together
in a circle on the tray — pull-apart style.
6. Mix melted butter, garlic, and parsley.
Brush generously over all the rolls.
7. Sprinkle Parmesan and Italian seasoning on top.
8. Bake at 400°F for 18–20 minutes
until deeply golden brown.
9. Broil 2 minutes for extra golden top. Optional.

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MACROS (per roll)
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🔥 Calories: ~195 kcal
💪 Protein: 20g
🍞 Carbs: 18g
🧀 Fat: 7g

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MEAL PREP NOTE
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Store in airtight container in the fridge up to 4 days.
Reheat in air fryer at 350°F for 3–4 minutes
to get the crust crispy again. Tastes fresh out of the oven.

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Save this 📌 — you'll make it every week.
Share with someone who thinks healthy food is boring.
Comment "GARLIC" and I'll send you the full recipe. 💬

05/30/2026

Here's what I meal prepped this Sunday. 🌽🍗🇺🇸

High Protein Street Corn Chicken Bowl —
55g protein, 5 meals ready in 40 minutes.
This one hits different.

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INGREDIENTS (5 servings)
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🍗 CHICKEN:
- 1.5 lbs boneless chicken breast, cubed
- 1 tsp smoked paprika
- 1 tsp chili powder
- 1 tsp garlic powder
- ¼ tsp cumin
- 1 tbsp olive oil
- Salt & pepper to taste

🌽 STREET CORN SALSA:
- 2 cups corn (charred or canned, drained)
- ¼ cup light mayonnaise
- ¼ cup crumbled cotija cheese
- 1 jalapeño, finely diced
- 2–3 tbsp fresh cilantro, chopped
- 1 lime, juice + zest
- 1 tsp Tajin seasoning

🍚 BASE + TOPPINGS:
- 2 cups dry white rice, cooked
- 1 large avocado, cubed
- Extra cotija for topping

🥣 LIME SAUCE:
- ½ cup Greek yogurt
- 1 lime, juiced
- 1 clove garlic, minced
- Pinch of salt

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STEPS
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1. Cook rice per package instructions.
2. Toss chicken with all seasonings and olive oil.
Sear in a hot skillet over medium-high heat
3–4 min per side until golden. Set aside.
3. Char corn in the same skillet 2–3 minutes
until slightly blackened. Let cool.
4. Mix corn with mayo, cotija, jalapeño,
cilantro, lime juice, and Tajin.
5. Whisk Greek yogurt, lime juice, garlic,
and salt for the lime sauce.
6. Build each bowl: rice base → chicken →
street corn salsa → avocado → cotija →
lime sauce drizzle.
7. Divide into 5 meal prep containers.

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MACROS (per serving)
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🔥 Calories: ~540 kcal
💪 Protein: 55g
🌽 Carbs: 47g
🥑 Fat: 17g

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MEAL PREP NOTE
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Store avocado separately to prevent browning.
Everything else keeps in the fridge up to 4 days.
Reheat chicken + rice in microwave 2 min.
Add fresh avocado before eating.

━━━━━━━━━━━━━━━━
Save this 📌 — your Sunday meal prep just got better.
Share with someone who needs 55g protein in their life.
Comment "CORN" and I'll send you the full macro breakdown. 💬


05/29/2026

I've been eating this every week and I've never felt better. 🔥🇺🇸

High Protein Chicken Alfredo Bake — 40g protein per serving,
and it tastes like actual comfort food. Here's how I make 5 meals
in under 45 minutes.
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INGREDIENTS (5 servings)
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- 2 lbs boneless skinless chicken breast, cubed
- 2 cups dry high-protein pasta (chickpea or lentil)
- 2 cups broccoli florets
- 1 cup cottage cheese (full-fat)
- 1 cup grated Parmesan cheese
- ½ cup shredded mozzarella (for topping)
- 3 cloves garlic, minced
- 2 tbsp olive oil
- ½ cup milk
- 1 tsp Italian seasoning
- Salt & pepper to taste
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STEPS
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1. Preheat oven to 375°F.
2. Cook pasta per package instructions. Drain.
3. Blend cottage cheese, Parmesan, garlic, and milk
until completely smooth. Set aside.
4. Season chicken with Italian seasoning, salt & pepper.
Sear in 2 tbsp olive oil over medium-high heat,
3 min per side until golden.
5. In a large baking dish, combine pasta, chicken,
and broccoli. Pour cottage cheese Alfredo sauce over top.
6. Top with mozzarella and extra Parmesan.
7. Bake at 375°F for 20 minutes.
8. Broil on high for 3-4 minutes until top is golden and bubbly.
9. Divide into 5 meal prep containers.

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MACROS (per serving)
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🔥 Calories: ~490 kcal
💪 Protein: 40g
🍝 Carbs: 38g
🫒 Fat: 14g
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MEAL PREP NOTE
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Stores in the fridge up to 4 days in airtight containers.
Reheat in microwave 2-3 min. Add a splash of milk
before reheating to loosen the sauce.
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Save this 📌 — you'll want it Sunday.
Share it with someone who says eating clean is boring.
Comment "ALFREDO" and I'll send you the full macro breakdown. 💬

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Hermansville, MI
49847

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