• 1 tsp black pepper
  • ½ tsp salt
  • 1 tsp sugar
  • 1 tsp paprika
  • 2 tsp dry mustard
  • 1/8th tsp cayenne pepper (optional)


In a small bowl, combine all the ingredients. Rub over 2lbs protein of choice (ie. chicken/pork)
*Also great on vegetables.

Makes 10 servings
Serving Size: 10-3oz meat servings, coated in rub


Calories 2.8
Fat 0g
Saturated Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
Sodium 118mg
Potassium 0mg
Carbohydrate 0.7g
Fiber 0.1g
Sugar 0.4g
Protein 0.1g

Modified from Living and Eating Well After Weight Loss Surgery