I had tried every fad diet—vegan, paleo, keto, even carnivore—but I ended up worse off than when I began. I still struggled with chronic health problems, hormonal imbalances, excess weight, and anxiety. I was frustrated, scared, and puffy, with nowhere to turn…until I discovered pro metabolic eating.
At first, I’ll admit, the appeal was simple. Here at last was a diet that gave me free rein with my favorite food group: sugar. But as I learned more, I realized I had finally discovered the light at the end of a long, dark tunnel of nutritional confusion.
Pro-metabolic eating is an approach to food and diet that provides the calories, balanced macronutrients, and essential micronutrients your body needs to produce enough energy at the cellular level. It also minimizes stressors that slow metabolism, like chronic under-eating and excess polyunsaturated fats.
In other words, pro metabolic eating isn’t just another restrictive diet. It’s an evidence-based approach to feeding your body that supports and balances your metabolism, hormones, and energy systems so they can work their best.
Most importantly, it challenges the mainstream assumption that less food equals better health. You can have your cake and eat it too! It is possible to be healthy, gorgeous, and ridiculously vital while eating the most delicious and delectable foods imaginable.
Health isn’t purchased by sacrifice and restriction. It’s created by nourishing, listening to, and caring for the body in delicious, joyful, and sustainable ways.
Table of Contents
WHAT IS PRO METABOLIC EATING?
Not Just Another Restrictive Diet
Pro‑metabolic eating is not just another restrictive diet that recklessly cuts out entire food groups without thought of long-term consequences.
It’s is a science (and tradition!) backed approach to food and diet that sustainably and deliciously provides the body with everything it needs to turn food into the energy required to maintain health for a lifetime.
It emphasizes:
- Adequate caloric intake
- Easily digestible carbohydrates
- Balanced protein
- Supportive fats
- Micronutrient-rich foods
Unlike diets focused on restriction or weight loss, pro‑metabolic eating prioritizes metabolic health, thyroid function, and hormonal wellbeing.
Restrictive diets that drastically reduce calories or cut out whole food groups can actually slow metabolism, increase stress hormones, and worsen long-term health outcomes.
Energy Deficit and Disease
When any system (a car, a house, an animal, a city) runs out of energy, things go sideways fast. Pro metabolic thinkers argue that the consequence of energy deficit in the human body is disease.
Common signs of impaired metabolic function include:
- Fatigue
- Cold hands and feet
- Brain fog
- Hormonal imbalances
- Anxiety or poor stress tolerance
- Stubborn weight
- Chronic illness
- Infertility
- Digestive issues
A nourished body, on the other hand, is able to produce balanced, healthy hormones and enough energy to make sure the body’s systems are running smoothly. this in turn results in better health, steady energy, and improvements in body composition.
The Heart of Pro-Metabolic Eating
The message at the heart of pro‑metabolic eating is this: your body wants to be well and has the capacity to keep you healthy if you nourish it deeply and give it what it needs to do so.
FOOD TO ENERGY: HOW METABOLISM WORKS
The philosophy of pro-metabolic eating arises from a grounded, scientific understanding of how the body actually transforms food into energy.
Metabolism is the name for this process of transformation. Carbohydrates, fats, and proteins get broken down first by the digestive system and finally by the body’s cells. Eventually they arrive at the mitochondria, the parts of your cells that produce ATP (the energy currency of the cell).
Here’s the piece diet culture gets totally wrong about metabolism: It’s not just about how much you eat. It’s about how well your cells turn that food into energy.
So the million dollar question, ladies and gents, is this: How in the world do you make sure your little cellular power plants are ticking smoothly and producing lots of clean, usable fuel?
Hint: the answer to this question is most definitely not “just eat meat” (lol). The real answer, of course, is not so black and white.
Let’s take a look at what makes metabolism tick so you can finally get clear on how to keep yours healthy and vital for a lifetime.
FIRST OF ALL, DIGESTION IS KING
If your digestive system can’t properly break food down, it doesn’t matter how “healthy” your diet is—those nutrients won’t be efficiently absorbed or turned into usable energy at the cellular level.
This is why digestion is foundational to pro-metabolic eating.
Digestive efficiency depends on two key factors:
- How well your digestive system is functioning
- How easy your foods are to digest.
Both matter, and both factors interact with one another.
Someone with strong digestion can often handle more challenging foods like raw vegetables or whole grains without issue. Someone with compromised digestion, on the other hand, may struggle to break down even simple, well-cooked foods like white rice.
AN INDIVIDIUALIZED APPROACH TO DIGESTION
In practice, this means individual context matters. There is no one-size-fits-all food list when it comes to pro metabolic eating. The only sustainable way forward is to identify and work with your own unique limitations to balance two priorities:
- Relying most heavily on foods that your unique digestive system can handle well right now and
- Gradually expanding variety to support long-term resilience and nutrient adequacy.
PDH: THE GLUCOSE GATEKEEPER
Once food is digested, it gets broken down into carbohydrates, fats, and proteins.
Carbohydrates become glucose. That glucose is then converted into a molecule called pyruvate, which needs to enter the mitochondria (your cells’ energy factories) to be turned into ATP (usable energy). The control valve for this whole process is something called the pyruvate dehydrogenase complex (PDH).
In simple terms, PDH determines whether your body can efficiently turn carbohydrates into energy.
- When PDH is active, glucose flows smoothly into the mitochondria and gets converted into ATP.
- When PDH is suppressed, that process gets disrupted, and more glucose is diverted into lactate production instead.
Your body still produces energy in this state, but it’s less efficient and more stressful over time.
WHAT AFFECTS PDH FUNCTION?
PDH doesn’t operate in isolation. Its activity reflects your overall metabolic environment.
For PDH to function well, your body needs:
- Adequate oxygen
Oxygen is required for efficient energy production inside the mitochondria. - Key micronutrients
Especially B vitamins (B1, B2, B3), magnesium, and lipoic acid—all of which act as cofactors in energy metabolism. - Healthy thyroid function
Thyroid hormones help regulate the rate of energy production and support mitochondrial activity. - Low to moderate stress levels
Chronic stress hormones like cortisol and adrenaline can suppress PDH activity. - A balanced fuel environment
High levels of circulating fatty acids can interfere with glucose metabolism and downregulate PDH over time.
A NOTE ON METABOLIC FLEXIBILITY
A healthy metabolism burns both glucose and fat at different times, in different tissues, and through different metabolic pathways. It switches between them depending on demand.
Problems arise when fuel burning flexibility narrows. When stress hormones are high, glucose metabolism is imparied and metabolism shifts towards burning fatty acids.
When this persists over time, or when fat consumption is consistently high, free fatty acids remain elevated. This in turn downregulates PDH, glucose metabolism, and therefore balanced, efficient energy production over time.
The goal isn’t to eliminate fat or deify carbs, or vice versa. The goal is optimal fuel metabolism, which requires both carbs and fat, depending on the kind of tissue, activity, and time of day.
And that requires balance. It requires eating carbs AND fats, at the right times and in the right ratios.
It’s not sexy or marketable, but it’s better than that: it’s real. And it’s how our bodies are designed to be fueled for a lifetime.
THE MACHINERY MATTERS
But this whole energy production thing is much bigger than PDH. You can have plenty of fuel available with the fuel valve (PDH) wide open, but still struggle to produce energy if the machinery in your production plant is underpowered or poorly maintained.
Energy production also depends on:
- Mitochondrial number (how many energy factories your cells maintain; this is in part genetic and in part upregulated by things like weight lifting)
- Oxidative capacity (how well those energy factories function, also in part determined by training status)
- Oxygen delivery
- Micronutrient Status (minerals like magnesium and iron become part of the metabolic machinery, so deficiency can reduce the quality of your cellular energy produing machines)
THYROID & STRESS: THE CONTROL PANEL
Thyroid hormone also plays a key role in metabolic health. It increases mitochondrial activity, oxygen consumption, and the enzymes that drive energy production. When thyroid signaling is strong, energy production is purring.
Stress hormones like cortisol and adrenaline are useful in the short term in survival situations. But when chronically elevated, they shift the body into survival mode. This signals the body to break down its own tissues (like metabolically valuable muscle mass) and interferes with efficient energy production.
Factors that negatively impact thyroid function include:
- Chronic dieting
- Excessive fasting (even intermittent fasting!)
- Excessive industrial seed oil and PUFA consumption
- Psychological and emotional stress
- Physical stress, injury, or illness
- Micronutrient deficiencies (especially iodine and selenium deficiency)
- Inadequate carbohydrate consumption
PUTTING IT ALL TOGETHER
Pro-metabolic eating isn’t a list of rules. But it does require applying core principles, which are the natural extension of a grounded understanding of how metabolism actually works.
I. Nourish Digestion
- Prioritize easily digestible foods
- Properly prepare foods that are harder to digest (soak, cook, ferment things like beans and nuts)
- Minimize foods high in anti-nutrients or plant toxins when digestion is sensitive.
- Reduce chronic stress and rumination, especially around meals.
- Stay out of unnecessary restriction, which over the long term can decrease digestive capacity. Strive to eat as much variety as possible.
II. Support Energy Metabolism (PDH)
- Stop under-eating! Eating enough calories is non-negotiable. Don’t skip meals and don’t intermittent fast regularly.
- Minimize PUFA consumption, especially from industrial seed oils like canola oil, soybean oil, and even sunflower oil.
- Make sure to eat breakfast within an hour or two of waking.
- Eat enough easily digestible carbohydrates throughout the day.
- Eat enough protein (eat at least one serving of high quality animal protein at every meal).
- Eat balanced meals with carbs, protein, and fat at every meal.
- Don’t overeat fat relative to carbohydrates.
- Maintain stable blood sugar throughout the day
- Avoid long gaps between meals
III. Service Your Mitochondrial Motors
- Move regularly throughout the day. Take breaks from sitting for small “activity snacks”, even if only for a couple minutes.
- If you are able, lift weights 2-4 times per week
- Make sure you’re getting enough magnesium and iron in your diet
- Stay hydrated and maintain adequate sodium intake
IV. Optimize Thyroid Function
- It’s absolutely essential to avoid chronic dieting and chronic under-eating, especially carbohydrates.
- Work over time to consistently reduce psychological and emotional stress.
- It’s especially important for thyroid health to make sure your iodine, selenium, and calcium intake is adequate.
- Prioritize sleep and circadian rhythm (light in AM, darkness at night)
PRO METABOLIC FOODS: WHAT TO EAT, WHAT TO LIMIT, AND WHY
A metabolically healthy body can eat ALL whole, natural foods, at the right time and in the right quantity.
That said, most artificial and processed foods should be limited if not entirely avoided.
Even certain whole foods ought to be limited or avoided either generally speaking or given individual circumstance.
That said, here are some general principles to follow:
FOODS TO PRIORITIZE
- Minimally processed meat, fish, shellfish and organs such as beef, lamb, bison, cod, shrimp, liver, heart, etc., preferably naturally fed and humanely raised
- Mid to high quality dairy products like cheese, yogurt, and milk
- Pastured eggs, preferably explicitly fed low PUFA diets (even most high quality, pastured eggs are fed lots of corn and soy and have higher percentages of PUFA in the yolk compared to birds fed specifically to produce low PUFA yolks).
- Fruits and fruit juices, preferably organic or regeneratively, or ideally locally grown
- Easily digestible grains like white rice, masa (nixtamalized corn), or other properly prepared grains as tolerated
- Animal fats like butter, ghee, or grassfed pastured tallow or lard
- Coconut oil
- Natural sweeteners like raw honey, maple syrup, date sugar, or panela (dehydrated, unrefined cane sugar)
- Chocolate and cocoa
- Coffee in moderation
- High quality natural salt (preferably rock salt to reduce contamination with micro-plastics)
- Collagenous foods like broths, tendons, or collagenous cuts of meat
- Well cooked root vegetables, squash, and low oxalate greens
FOODS TO INCLUDE IN MODERATION
- High quality olive oil
- Nuts and seeds, preferably soaked or sprouted (macadamia and hazelnut have the most optimal lipid profile but other nuts and seeds can be included in moderation)
- Brassica family vegetables (cabbage, broccoli, etc.) These veggies have compounds that may inhibit thyroid function if consumed constantly or in excess, so they are best eaten seasonally, well cooked, and in moderation.
- Properly prepared soy products (tempeh, for instance, or soy sauce)
FOODS TO MINIMIZE
- Processed sugar (as opposed to whole food sugars like honey, maple syrup, and panela). Unlike whole sugars, refined sugar tends to negatively impact the microbiome and contribute to dental decay.
- Genetically modified foods
- GMO, refined, fortified white flour
- Conventional raised or CAFO meat products
- Highly processed dairy products
- Conventional or CAFO pork products
- Conventionally raised chicken, especially fatty cuts, although even organic chicken tends to be high in PUFAs due to grain-based feeding
- Conventional eggs
FOODS TO AVOID WHENEVER POSSIBLE
- Industrial seed oils like soybean oil, rapeseed oil, canola oil, and even sunflower oil
- Dyes and artificial additives
- Improperly prepared soy products (soy beans, tofu)
- Artifical sweeteners such as aspartame and sucralose
- Herbals sweeteners like stevia
- Microplastics
SO WHAT DOES THIS ACTUALLY LOOK LIKE IN REAL LIFE?
Well, there are a million and one ways to construct a pro metabolic diet, so it really depends on your preferences, individual digestive capacity, and what your body actually tolerates.
The first step in deciding what to eat to support metabolism is to get clear on and build a diet around your unique nutritional needs.
For example, as a moderately active 35-year-old female at 141 pounds and about 28% body fat, I need to eat around 2100 calories per day from 80-90g of fat, 90-110g of protein, and about 190-230g of carbs.
Practically speaking, pro-metabolic eating isn’t about forcing yourself to stick to some rigid food plan. Ideally, it’s all about simple, satisfying meals built around adequate calories, balanced macros, and delicious foods your body actually tolerates and enjoys.
For me, this often looks like:
Breakfast:
- Two pieces of whole wheat sourdough toast with liver pâté and either a fried or scrambled egg with mayonnaise
- An eggnog milkshake with two raw eggs or whey protein powder, panela or honey (unrefined cane sugar), and bone marrow.
- A cup of decaf coffee with cream, collagen peptides, and panela
- Perhaps a banana or fresh-squeezed orange juice
Lunch:
- A burger on sourdough bread with sweet potato french fries
- Small salad with apples, onions, and pumpkin seeds
- One cup of fruit juice or homemade coconut water kefir or soda
Dinner:
- Huevos rancheros on nixtamalized corn tortillas with sprouted beans, raw cheese, fried eggs, sour cream, and green salsa
- Horchata for dessert or some einkorn flour cookies or dates and cream cheese.
My diet is quite varied, so I can’t tell you exactly what I eat in a day because I crave and consume different foods, depending on my mood and the season. In the winter, I crave heavier foods like red meat, cheeses, soups, broths, and root vegetables. When it’s hot, I eat lighter, more cooling foods like milkshakes, noodle salads, sandwiches on sourdough bread, and fish.
I incorporate organs and nutrient dense animal foods like oysters whenever possible, firstly because they are fabulously delicious and secondly because they contain many valuable vitamins and minerals it’s difficult to get adequate amounts of elsewhere.
I sometimes track and sometimes don’t. I don’t obsess. I eat what I want, when I want. I don’t gain weight.
EASY THREE DAY PRO-METABOLIC STARTER MEAL PLAN
Looking for exact recipes and concrete ideas on how to give this a whirl? I gotcha.
How To Use This Plan
Each day includes:
- three meals with calculated pro metabolic macros for a 2000-2200 calorie per day diet
- easily digestible, pro- metabolic carbohydrates, proteins, and fats
No need to calculate, track, or fuss. Just plug and play these perfectly designed pro-metabolic recipes.
DAY 1
Breakfast: High Protein Smoothie
Lunch: Tuna Melt Sandwich with Fries & Fruit
Dinner: Beef & Veggie Pizza
DAY 2
Breakfast: High Protein Blueberry Muffins
Lunch: Turkey Wrap with Chips & Fruit
Dinner: Teriyaki Chicken Bowl
DAY 3
Breakfast: High Protein Breakfast Cookies
Lunch: Huevos Rancheros
Dinner: Classic Burger & Fries
FREQUENTLY ASKED QUESTIONS
What is pro metabolic eating? Pro metabolic eating is a way of eating that gives your body what it actually needs to produce energy at the cellular level: enough calories, balanced macros, key micronutrients, and easily digestible foods. It’s NOT a diet. No restriction, no cutting entire food groups. Just real nourishment that supports your metabolism, hormones, and thyroid so your body can actually do what it was perfectly designed to: keep you healthy.
What are pro metabolic foods? Pro metabolic staples include all minimally processed meats, quality dairy, pastured eggs, fruit and fruit juice, easily digestible grains like white rice and masa, animal fats, coconut oil, natural sweeteners like honey and maple syrup, and collagen-rich foods like bone broth. In other words, foods that are easy to digest, nutrient dense, and low in PUFAs. See the full food list above.
Is pro metabolic eating the same as the Ray Peat diet? No, but they’re closely related. Ray Peat was a biologist whose research on hormones, metabolism, and cellular energy laid a lot of the groundwork for what we now call pro metabolic eating. The broader pro metabolic community has evolved beyond his original framework though to include the latest research on nutrition, physiology, and metabolism.
Can you lose weight with pro metabolic eating? Yes, though weight loss isn’t the primary goal. When your metabolism is actually functioning well, your body tends to find a healthy weight on its own, though it may take some time for the body to restore itself and rebalance.
Is pro metabolic eating good for hormones? Pro metabolic eating is absolutely one of the best dietary approaches for hormonal health, especially for women. Chronic under-eating and low-carb dieting are two of the biggest drivers of hormonal imbalance: irregular cycles, fertility issues, perimenopause symptoms, and postpartum struggles. Pro metabolic eating directly addresses both by ensuring adequate calories, carbohydrates, and thyroid-supporting nutrients like iodine, selenium, and calcium.
Is intermittent fasting bad for metabolism? For most people doing it regularly as a lifestyle — yes. Extended periods without food spike cortisol, suppress thyroid function, and shift your body into a stress-driven survival mode. That’s the opposite of pro metabolic. Occasionally eating in a shorter window isn’t going to wreck you, but using fasting as a regular weight loss strategy tends to backfire metabolically over time.
What is the difference between pro metabolic eating and keto? Keto drastically cuts carbs to force your body into ketosis — a state pro metabolic eating considers a stress response, not a health goal. Pro metabolic eating embraces carbohydrates as essential fuel for efficient energy production. Keto also tends to elevate free fatty acids, which over time can suppress PDH activity and impair the very glucose metabolism your cells rely on most.
What do you eat for breakfast on a pro metabolic diet? Something balanced with carbs, protein, and fat — and ideally within an hour of waking. Think eggs with sourdough toast, a fruit smoothie with protein and collagen, or even a simple bowl of white rice with butter and a soft boiled egg. The goal is to break the overnight fast with real food before your cortisol has a chance to spike and run the show.
How long does it take for pro metabolic eating to work? Depends on your starting point. If you’ve spent years under-eating or restricting, your body needs time to trust that food is consistently coming — expect a few weeks of adjustment. Most people notice better energy, sleep, and mood within 4–8 weeks. Deeper hormonal and metabolic shifts take a few months. Patience is genuinely part of the process.
Do you have to track macros on a pro metabolic diet? Not forever. Tracking is a useful short-term tool when you’re first figuring out what eating enough actually looks like — most of us have been under-eating so long we genuinely don’t know what adequate feels like. But the long-term goal is to ditch the apps and eat intuitively. That’s the whole point of this thing.
Pro Metabolic Smoothie
Ingredients
- 1 cup frozen or fresh fruit berries, pineapple, mango, etc.
- 1 cup milk
- 1 avocado
- 25 g whey protein concentrate
- 10 g collagen peptides
- 1½ cups orange juice
- 1 tsp honey or maple syrup optional
Instructions
- Add all ingredients to a blender.
- Blend until smooth and creamy.
- Taste and adjust sweetness if needed.
Notes
Pine Colada Version
- Replace fruit with frozen pineapple
- Replace orange juice with pineapple juice
- Replace milk with coconut milk
- Replace avocado with coconut flakes, coconut butter, or coconut cream
- Blend as above
Nutrition
Pro Metabolic Pizza
Ingredients
Crust
- 100 g flour all-purpose or sprouted einkorn
- 2 tbsp water or broth
- ½ tbsp fat lard, tallow, or olive oil
- ¼ tsp baking powder
- ¼ tsp salt
Sauce
- ⅓ cup crushed tomatoes
- 1 pinch Salt
- 1 tsp Olive oil
- 1 pinch Garlic powder
- 1 pinch Oregano
- 4 oz ground beef
Toppings
- 1.5 oz mozzarella or mix of cheeses
- 50 g diced onion
- 75 g broccoli florets
- Optional: olives or diced bell pepper
Instructions
- Preheat oven to 425°F.
- Mix crust ingredients until a dough forms. Let rest 10 minutes.
- Cook ground beef in a skillet until browned. Set aside.
- Simmer sauce ingredients for 3–5 minutes.
- Press dough into skillet or baking sheet.
- Pre-bake crust for 6 minutes.
- Spread sauce over crust.
- Add cheese, beef, and vegetables.
- Bake 10–12 minutes until golden and bubbly.
- Rest 3 minutes before slicing.
Nutrition
Pro Metabolic Tuna Sandwich
Ingredients
Tuna Melt
- 3 oz canned tuna drained
- 10-12 g mayonnaise
- 2 slices sourdough bread 1.5 oz slices
- 1 oz cheese cheddar, gruyère, or provolone
Sides
- 1 small handful fries 50–70g
- 1 medium fruit OR 4–5 oz fruit juice
Salad
- onion a few thin slivers
- diced apple about 100g
- walnuts to taste (about 7-10g per serving)
- 1 tsp maple syrup
- 1 tsp olive oil
- 1 tsp apple cider vinegar
- 1 dash salt
Instructions
- Mix tuna and mayonnaise until fully combined.
- Stir in any optional add-ins if using.
- Spread tuna mixture onto one slice of bread and top with the second slice.
- Add cheese on top or inside sandwich.
- Heat in a skillet over medium heat (covered) or under a broiler until cheese melts.
- Cook fries according to preference.
- Serve with fruit or juice on the side.
Nutrition
Pro Metabolic Turkey Wrap
Ingredients
Wrap
- 3-4 oz urkey breast
- 10 g mayonnaise
- 2-3 slices tomato
- 1 large tortilla or wrap
Sides
- 1-1.5 potato chips cooked in avocado oil or tallow
- 1 medium banana
Instructions
- Lay tortilla flat.
- Spread mayonnaise evenly.
- Add turkey and tomato.
- Roll tightly into a wrap.
- Serve with chips and banana on the side.
Nutrition
Pro Metabolic Teriyaki Chicken Bowl
Ingredients
- ⅓ cup uncooked white jasmine rice
- ⅔ cup water
- ½ cup broccoli florets
- ⅓ cup diced carrots
- ¼ cup diced onion
- 4.5 oz raw chicken breast
- 1 tsp high oleic sunflower oil
- 2.5 tbsp teriyaki sauce
- ½ avocado
- sea salt to taste
Instructions
Rice
- Rinse rice.
- Bring salted water to a boil.
- Add rice, reduce to a simmer, and cook covered for 12–15 minutes.
- Ideally, turn off heat and allow rice to sit for 5-10 minuted before fluffing and serving.
Chicken
- Saute or grill chicken in oil and salt over medium heat until done (about 8-10 minutes).
Vegetables
- Dice carrots and onion.
- Blanch vegetables in boiling water for 1–2 minutes.
Assemble
- Assemble bowl with rice, chicken, vegetables, and avocado.
- Drizzle with teriyaki sauce and serve.
Nutrition
Pro Metabolic Huevos Rancheros
Ingredients
- 3 eggs
- 4 corn tortillas
- ¾ cup cooked beans
- 1 oz cheese cheddar or mozzarella
- 1 tsp lard or butter or tallow
- ½ cup salsa green or red
Instructions
- Warm tortillas in a skillet.4 corn tortillas
- Fry eggs in lard to preference.3 eggs
- Warm beans in a skillet.¾ cup cooked beans
- Layer tortillas, beans, eggs, and cheese.1 oz cheese
- Put under broiler for 3-5 minutes to melt cheese.
- Serve immediately with salsa, fresh cilantro, and a squeeze of lime.½ cup salsa
Nutrition
Pro Metabolic Burger & Fries
Ingredients
Burger
- 4 oz ground beef patty
- 1 bun
- 1 slice cheddar cheese
- Optional toppings
Fries
- 100 –120g potatoes
- 1 tsp olive oil
- Salt
Side Salad
- 2 oz spring mix
- 1 tsp olive oil
- 80 g apple
- 2 thin slices onion
- 1 tsp vinegar apple cider or balsamic
- 8 g nuts or seeds macadamia or hazelnut are best
- 1 tsp maple syrup
Instructions
Burger
- Form and cook burger patty 4-5 min per side.
- After flipping, slice cheese and melt on top of patty by placing under a sheet of aluminum foil.
- Toast bun and assemble burger with onion and tomato slices if desired.
Fries
- Cut potatoes into fries, toss with oil and salt.
- Air fry at 400°F for 15–20 minutes.
Salad
- Mix salad ingredients and dress before serving.