STATION KITCHEN
26 MetFix meals adapted from the Broken Science Daily Fix archive. Under 15 minutes active prep. No seed oils. No refined carbohydrates. Built for the real world: station ranges, hotel rooms, and crew-scale cooking.
Asparagus Bacon Frittata
Make it at the start of a shift — holds well and reheats in 90 seconds
Ground Beef & Cabbage Stir-Fry
Cheap, fast, metabolically optimal — scales to any crew size
Buttered Salmon with Garlic Feta
High omega-3, high protein — works in a hotel room or on a station range
Cauliflower Steaks with Baked Chicken Thighs
Sheet-pan meal — prep it, put it in, do your work, eat when it's done
Salmon & Egg Scramble
High-protein, high-fat, ready in under 10 minutes — pre-shift or post-shift
Skillet Eggs with Feta & Olives (Menemen)
Turkish-style one-pan eggs — adapted for the MetFix protocol
Japanese Tamago Scramble with Salmon & Nori
Silky, buttery Japanese-style eggs with tender salmon and crisp seaweed
Jamaican Beef Patties
Spiced ground beef in an almond-flour crust — portable, prep-ahead, no seed oils
Queso Flameado with Chorizo
A rich bubbling skillet of melted cheese and spicy chorizo — crew-ready in 15 minutes
Smoked Salmon Omelette with Crème Fraîche
A soft buttery omelette with silky smoked salmon — hotel room or station kitchen
Tex-Mex Cauliflower Nachos
Crispy cauliflower loaded with seasoned beef and melted cheese — zero corn chips
Cabbage Stir-Fry with Ground Turkey
Savory, fast, and scales to a full crew — mushrooms, bean sprouts, sesame
Butter-Seared Ribeye with Garlic & Herbs
The most nutrient-dense meal you can make in under 15 minutes
Hard-Boiled Egg & Sardine Go-Bag
No refrigeration, no cooking, no excuses — the ultimate patrol car meal
Slow-Cooker Beef Chuck Roast
Set it before shift, eat it after — the station's most efficient meal
Bacon-Wrapped Chicken Thighs
Crispy, juicy, and impossible to mess up — works in any station oven
Beef Liver & Onion Scramble
The most nutrient-dense meal you can make in under 10 minutes — organ meat made approachable
Sardine & Egg Power Bowl
No heat required — full protein and omega-3 meal from a can and a hard-boiled egg
Smash Burger Bowl
All the protein of a burger, none of the bun — station-scale in 15 minutes
Tuna Avocado Lettuce Wraps
Hotel room or break room — no cooking, no dishes, full macros in 5 minutes
Lamb Kofta Skillet
Ground lamb spiced with cumin and coriander — 12 minutes from fridge to plate
Pork Belly & Egg Fried Cauli-Rice
The station version of fried rice — zero refined carbs, maximum satiety
Steak & Egg Breakfast
The original performance breakfast — 10 minutes, no compromise
Bone Broth Protein Soup
Shift-end recovery in a mug — collagen, electrolytes, and gut support in 5 minutes
Spiced Ground Beef & Spinach
One pan, 12 minutes, crew-scalable — the MetFix weeknight standard
Loaded Egg Muffins
Batch-cook Sunday, eat all week — portable, protein-dense, no reheating required
THE BROKEN SCIENCE DAILY FIX
New recipes, workouts, and metabolic health insights published daily. Every entry is grounded in the same science that powers this course — no seed oils, no refined carbohydrates, no conventional wisdom.
VISIT THE DAILY FIX ARCHIVEAll recipes adapted from the Broken Science Daily Fix archive. Designed for first responder operational schedules. These are not diet recipes — they are high-performance fuel for people who do a hard job. No seed oils. No refined carbohydrates. No compromise.