Shred Happens: So Easy, So Good: 100+ Protein-Packed Mediterranean Favorites with a Low-Carb Twist; A Cookbook

by Arash Hashemi

The social media star behind Shred Happens shares the 100 low-carb, Mediterranean-inspired recipes he used to lose 100 lbs

Arash Hashemi is a regular, food-loving guy who lost 100 lbs by changing the way he eats. He's not a professional chef, but he taught himself how to cook to get maximum flavor in mimimum time while meeting his macros. (Think "chicken, rice, and broccoli" elevated with sauces and texture for delicious variety.) When he started sharing his healthy, easy recipes on social media, they took off. Now in his debut cookbook, he's sharing his formula for high-protein, lower-carb basics dressed up for mouthwatering, satisfying meals.

You'll find his signature hearty salads like his Spicy Tuna Salad, his viral Salmon Power Bowl, and soul-satisfying (yet low-carb!) pastas like Bolognese Pasta, as well as dishes inspired by his Persian heritage, like Warm Roasted Eggplant with Tahini and Walnuts and Mediterranean Chicken with Olive Feta Salsa. His sauces and salsas like Gochujang Ginger Walnut Sauce and Spicy Yum Yum Sauce are absolute game-changes that elevate the most basic plate of protein and veggies into a something utterly cravable. He even shares his low-carb, high-protein desserts like Baklava Pancakes and Wild Blueberry Bliss Labneh Cheesecake.

His food philosophy is approachable meals that anyone can make, nothing more than 30 minutes (“it shouldn’t take longer than a DoorDash delivery”), and these recipes (80% of which are original to the book) deliver maximum flavor in minimum time.

Genres: Cookbooks, Cooking, Nonfiction, Health, Food

256 pages, Hardcover

Published March 18, 2025

Reviews

[Grace B · Rating 3 out of 5]

I have followed him on social media for a long time but I felt like the cookbook didn’t highlight his Mediterranean style of cooking as much as what he prepares on social media, and that’s what I really wanted to cook!

[Robin Mugaas · Rating 5 out of 5]

simple and fabulous

Followed Shred Happens (Arash Hashemi) on social media prior to purchasing his cookbook. Thrilled to have the recipes in one place!

[Trace · Rating 5 out of 5]

Every single recipe that I've made from this author has been excellent.

[Felicia Moore · Rating 5 out of 5]

Found some great recipes

[Lois R Tivey · Rating 3 out of 5]

I specifically bought it for the high protein creamy tomato and basil soup recipe which was on good morning America and maybe I'm wrong but I can't find it in there. Also - Worst. Index. Ever! Please, if there is a reprint, put your headings in big letters instead of tiny little ones that disappear into the page! I don't wanna have to work this hard when I want to find a recipe.
On the flipside, when you do find a recipe they're really good!

[Rebecca Cavey · Rating 3 out of 5]

Everything looks delicious! The photos are beautiful. The author talks about his weight loss journey and the recipes are mostly low carb and low fat which is great. With that being said - no nutritional info is listed for the recipes. If I’m making a new recipe that is supposed to have good macros I’d like to see the nutritional info.

[Lynnette · Rating 5 out of 5]

The author shares his journey to regaining his health and a better relationship with food. In addition to losing 100 pounds, he taught himself how to cook and shares 100+ recipes inspired by his Persian roots, Mediterranean favorites, and crave-able global cuisines.

Nine chapters cover shareable plates, spreads and dips, salads, mains, pasta and rice, power bowls, sauces and salsas, spice blends, and desserts.

Author’s Food Philosophy
1. Consistency versus intensity: Make small, sustainable changes that can be maintained
2. Continuous improvement: Minor improvements over time, compound and lead to profound positive change
3. Community: Celebrate and share food together
4. Bring on the flavor: Don’t settle for bland or boring meals, experiment with global cuisine, try new recipes from different cultures, and seek new produce
5. Make it easy and accessible: Fit it into your day-to-day lifestyle; have the essential ingredients on hand, and experiment with flexible and versatile recipes
6. Fuel right, feel good: Focus on nourishing foods; find the right balance between indulgence and taking care of your body

The author’s story is relatable for anyone who has struggled with their weight and yo-yo dieting. The recipes include prep time, cook time, and servings. While the author follows a low-carb lifestyle, he notes where regular rice and pasta can be substituted. You do not have to follow a low-carb diet in order to enjoy the recipes. The introduction for each recipe conveys his passion and kind spirit. The photographs are beautiful and inspirational.

This book is not for you if you do not like Mediterranean cuisine. And, if you are left wanting more recipes, you can follow him on Instagram, @shredhappens. I am not a foodie, but I thoroughly enjoy his posts on Instagram.

[Dolly Garnecki · Rating 4 out of 5]

This is a great example of how cookbooks should be structured. Drool-inducing photography, clear recipe instructions WITH estimated time frames (thank you!). The author shares the story of his journey to how he eventually ended up cooking healthy and delicious food, but he doesn't burden the reader with it throughout the book. There are pairing tips, sometimes history of why a particular recipe is special to him, but he gets right to the point of the actual recipe, which I appreciate.

Also, he's a fan of allulose as a sweetener, but since it's hard to find and expensive, he also provides other sugar / sweetener options in recipes.

There's multiple recipes from this book I will use in my regular menu rotation at home.

[Kathleen · Rating 5 out of 5]

I stumbled across Arash on Instagram last year and was wowed by his food and quickly developed a bit a crush for his kindness and beautiful spirit. This cookbook is the absolute embodiment of all those things and should be a go-to for all people who eat. Not just those looking for low carb or high protein or those looking to eat healthy, but for all people who want to eat delicious food. The recipes are simple, they are fast, they are delicious and as an added bonus, they also happen to be really healthy. Each recipe is just a few simple ingredients and come together quickly. The photos are amazing and Arash's kind spirit and love of food are contagious.

[Darlene Messenger · Rating 5 out of 5]

“Shred Happens” was discovered on YouTube shorts and I’ve been following his recipes for awhile now. Rodale has published his recipes for home chefs who want a low carb, favor filled meal plan.
The book is well made and lies flat in hardcover format for ease of use during cooking. The ingredients are good quality basics found in any store. He blends his own spice mixes as well. His story is not new, just uniquely genuine and inspiring. A cookbook with so many actually useable recipes is a rarity these days. Looking forward to making most of the meals from this book.

[Ifffat Ara · Rating 5 out of 5]

This cookbook exceeded my expectations. The recipes are flavorful, protein-packed, and surprisingly easy to prepare. The Mediterranean-inspired dishes with a low-carb twist make healthy eating enjoyable without feeling restrictive. Clear instructions and fresh ingredients create consistently delicious meals. Highly recommended for anyone seeking nutritious, satisfying everyday recipes.

[Fanny · Rating 5 out of 5]

amazing abilities in exchanging regular ingredients for low carb

Great Book! amazing abilities in exchanging regular ingredients for low carb. I like the flavors of the Persian cuisine! Congratulations

[Ruth Morrow · Rating 5 out of 5]

Every recipe a winner!

It took me a while to get beyond the Garlic Feta Dip, I am that addicted. This is a cookbook I will keep close at hand and cook from weekly if not more often. Truly, every recipe begs to be made next.

[Leona · Rating 3 out of 5]

Nicely photographed recipes with some interesting flavors. I’m not familiar with the author but this cookbook is promoting his line of Kaizen pasta and rice. I was able to request this cookbook through my library system, and that’s my recommendation.

[Patricia Crilley · Rating 2 out of 5]

The recipes seem like they would be flavorful and very nutritional, but I don't think easy like the title implies. I read through and didn't find many recipes that I felt would be easy to prepare which is what I need. Perhaps these recipes are easier than traditional Mediterranean recipes?

[Dena · Rating 5 out of 5]

Amazed by this book!

Sooo good! Fresh and healthy recipes that are also delicious! I found Arash on Instagram and so glad that I did!

[Kate · Rating 4 out of 5]

Once again, Goodreads doesn't give a hardcover edition but that is what I read.

[Samara Lynn · Rating 5 out of 5]

AHMAZING!

Wow! So glad that I preordered this wonderful cookbook! Fantastic recipes and even spices salsa additions! Love and will be using these recipes in my rotation.

[Carol · Rating 5 out of 5]

So many good recipes for low carb Mediterranean food. Love it.

[Nikki Robbins · Rating 5 out of 5]

Delish recipes

Lots of delish healthy recipes! Cannot wait to try them all! I tagged practically every recipe. I'm going to purchase a hard copy.

[Marjorie Meier · Rating 5 out of 5]

A book I’ll keep coming back to

So many wonderful flavor in this book. The chapters on sauces and spice blends alone are enough to earn it a high rating.

[Crazypetlady]

Not much I'd make.

[Alison Budge · Rating 5 out of 5]

I’d give this cookbook twenty gazillion stars if I could. Absolutely love it.

[Diana · Rating 4 out of 5]

Enjoyed his backstory very much. The photography was fabulous and the recipes are amazing.

[Megan Rath · Rating 4 out of 5]

3.5⭐ rounding up. Some really tasty looking recipes. It did feel like he was pushing his own product a lot.

[criavolver · Rating 4 out of 5]

The sauces and salsa recipes chapter are what will change my life forever. The Pepitas Salsa Macha!!! OMG!!!!!!! What. So good.

[D · Rating 4 out of 5]

New twist in my dieting, low-carb. The few Recipes cooked were excellent.

[Shaina Warner · Rating 5 out of 5]

I love this. I'm really excited to try these Mediterranean low-carb meals. I really love Arash's story. It will be mine next! <3

[Julia · Rating 2 out of 5]

Mid

[Carol Bakker · Rating 5 out of 5]

I loved this library book so much, that I bought my own copy. And I gushed to my brother and my sister and *they* bought it. Now, we text photos of dishes we've made to each other from this cookbook. The yum factor is off the charts.

Coming back three months later to add: it keeps getting better and better. Every recipe has been a winner!!