Uploaded March 2026 | Updated September 2026, 19 hours ago

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This is 1 of 170 recipes in my cookbook that's helped THOUSANDS lose weight and keep it off.

Click the link in my bio and get 10% off with code E4CM.

Ingredients
Chicken Wings
15 whole chicken wings
8g salt
50g all-purpose flour
50g cornstarch
Oil spray

Garlic Parm Sauce
1 egg yolk
60g light mayonnaise
120g fat-free greek yogurt
7g garlic, minced
50g roasted garlic
42g Parmigiano-Reggiano, grated
14g apple cider vinegar
60g water
6g salt
.5g dried basil
.5g dried oregano
.5g crushed red pepper
.5g black pepper
5g avocado oil
1g xanthan gum
4g parsley, chopped

French Fries
1000g russet potatoes, peeled (about ~1200g before peeling)
1200g beef broth
30g sugar
8g oil spray
Salt, to taste

Meal Prep Build
6 chicken wings
60g garlic parmesan sauce V2
French fries

Per Meal Prep (Makes 5)
Calories: 618
Fat: 27g
Carbs: 48g
Protein: 45g