Pulled Pork Sandwich + Mac Meal Prep for Fat Loss

Ingredients

• 2.5 lb Pork Tenderloin (trim excess fat, not pre‑marinated; cut into two pieces)
• 10 g Avocado Oil (for sautéing)
• 196 g Yellow Onion (half a large onion, peeled and diced)
• 150 g Red Bell Pepper (diced into 1‑cm cubes)
• 15 g Garlic (minced (about 3–4 cloves))
• 16 g Salt (for pork seasoning)
• 4 g Black Pepper (freshly ground)
• 8 g Smoked Paprika (adds smoky flavor)
• 5 g Mustard Powder
• 5 g Cumin
• 50 g Brown Sugar Swerve (low‑calorie sweetener)
• 90 g Water (for pork braising liquid)
• 60 g Apple Cider Vinegar
• 460 g Water (for mac & cheese)
• 240 g High‑Protein Milk (fat‑free, high protein; can substitute regular fat‑free milk)
• 224 g Small Shell Pasta (or any small pasta shape; use gluten‑free if needed)
• 4 g Salt (for mac & cheese water)
• 84 g Fat‑Free Cheddar Cheese (shredded)
• 10 g Cornstarch (mixed with cheese to prevent grainy texture)
• 15 g Parmesan Cheese (shredded (real Parmigiano‑Reggiano))
• 5 pieces Sharp Cheddar Slices (Vita brand, sliced)
• 12 pieces Keto Low‑Calorie Buns (50‑calorie each, toasted before serving)
• 240 g No‑Sugar Barbecue Sauce (about 20 g per sandwich)

Instructions

1. Pat and Trim Pork

   Open the 2.5 lb pork tenderloin package, discard any pre‑marinade, pat both pieces dry with paper towels and trim excess fat.

   Time: PT5M

2. Chop Vegetables

   Dice half a yellow onion (≈196 g) and one red bell pepper into 1‑cm cubes; mince 15 g garlic.

   Time: PT8M

3. Mix Dry Spice Blend

   In a large bowl combine 16 g salt, 4 g black pepper, 8 g smoked paprika, 5 g mustard powder, 5 g cumin, and 50 g brown‑sugar Swerve. Stir until evenly mixed.

   Time: PT3M

4. Sauté Veggies & Sear Pork

   Set the Ninja Foodi to the Sauté/Se​ar setting, add 10 g avocado oil, and heat. Add the onion and bell pepper, stir for 2‑3 minutes until fragrant. Pat the pork dry again, then add both pieces skin‑side down, searing each side 2‑3 minutes until browned.

   Time: PT5M

   Temperature: medium-high

5. Add Garlic and Liquids

   Add the minced garlic, stir for 30 seconds, then pour in 90 g water and 60 g apple cider vinegar. Mix to deglaze the pot.

   Time: PT2M

6. Season Pork and Begin Slow Cook

   Coat the seared pork with the dry spice blend, pressing it into the meat. Return the pork to the pot, add any remaining seasoning, close the lid, and set the Foodi to Slow Cook on LOW for 8‑10 hours (or HIGH for 5‑6 hours).

   Time: PT10H

   Temperature: low

7. Shred Cooked Pork

   When the pork is fork‑tender, remove it, shred with two forks, then roughly chop for bite‑size pieces.

   Time: PT5M

8. Cook Pasta for Mac & Cheese

   In a separate pot combine 460 g water, 240 g high‑protein milk, 224 g small shell pasta, and 4 g salt. Bring to a rapid boil, then cook 8‑10 minutes until al‑dente.

   Time: PT10M

   Temperature: high

9. Finish Creamy Cheese Sauce

   When pasta is just shy of done, stir in 15 g shredded Parmesan, 84 g fat‑free cheddar, and the cornstarch‑cheese mixture (10 g cornstarch mixed with the shredded cheese). Add 5 sharp cheddar slices and stir over medium heat until melted and the sauce thickens (2‑3 minutes).

   Time: PT5M

   Temperature: medium

10. Blend Pork Cooking Liquid

    Transfer the pork braising liquid to a high‑sided container, blend with an immersion blender until smooth, then pour back into the mac & cheese pot. Add the shredded pork and toss to coat.

    Time: PT5M

11. Portion into Meal Prep Containers

    Divide the mixture into six containers, placing about 200 g pulled pork and 160 g mac & cheese in each.

    Time: PT5M

12. Reheat and Assemble Sandwiches

    When ready to eat, microwave a container for 1 minute, stir, add 5‑10 g fat‑free milk to loosen the mac, microwave another minute, stir again. Toast two keto buns, spread 20 g no‑sugar BBQ sauce on each, top with the reheated pulled pork, and enjoy.

    Time: PT5M

    Temperature: microwave

Nutrition Facts

Calories

600

Protein

71 g

Carbohydrates

30 g

Fat

12 g

Fiber

4 g