Getting the perfect Lean & Green meal for the weekend warrior is "complicated" and this may not be PERFECT. We took that to break down what exactly is needed to still enjoy your summer weekends to come! This recipe is exactly how to have that weekend smoker churning and feel gratified after.

Some important notes before we break into the meal:

  • We are forgoing all that traditional Brown Sugar! We don't need it anyway..
  • We are going to focus on the smoke flavors! (Reducing all those pesky condiments)
  • Strap in this is going to take some time. But that's the best part anyway..
  • Drink water and lots of it :)
You can easily add smoked broccoli and cloud bread to complete this meal!

Smoked Pulled Pork



COOK TIME: 7-8 Hours
PREP TIME: 20 Minutes

  1. Spray Bottle - Filled with Apple Vinger
  2. Grill Gloves - Ones that are heat resistant
  3. Butcher Peach Paper - Unwaxed Unbleached Food Grade Paper
  4. Meat Thermometer - I use Meater to track all my cooks!


7 lbs Bone-in pork butt/shoulder
2 tbsp Crushed pepper
2 tbsp Kosher Salt
1/2 tbsp Chili powder


Step 1

In a small bowl combine kosher salt, pepper, and chili powder.

If you want to make this meal healthier, you can easily forgo the rub! We are going for smoked flavor anyhow!

Step 2

Dry the pork fully using paper towels. Season the pork with the mixed dry rub on all sides.

You may also wrap the pork in plastic wrap and refrigerate it overnight!

Step 3

When you're ready to cook, light up the smoker to 180℉. Make sure you let the smoker come to temp and equilibrium for about 15-20 Minutes.

Step 4

Remove any plastic wrap, and insert your thermometer probe into the pork butt/shoulder from the side at least 2" into the pork. 

Step 5

Place pork butt/shoulder centered on the grate, smoking for 3 hours. I also suggest spraying the pork every 1 hour with apple vinegar.

Step 6

Set the smoker to 225℉ until the pork butt/shoulder hits 160℉.

Step 7

Once the pork butt/shoulder hits 160℉ using gloves remove the pork from the grate and place onto peach paper (If in a pinch tin foil will suffice). Thoroughly wrap the pork and place it back onto the smoker.

Step 8

Cook pork until the internal temperature reaches 206℉. We want to ensure all that collagen breaks down!

Step 9

Once the pork has reached 206℉ remove it from the smoker and place the pork into an insulated cooler for at least 1 hour to rest!

Pulled pork using 2 forks!

Step 10

Place the resting pork into a large plastic dish, roasting, or disposable pan. Using two (2) forks while the pork is still warm break apart the pork into chunks. At this point, the bone should pull right out (That's how we know it's done perfectly). Pulling the pork into shreds and ensuring we don't lose any of those juices that accumulated!

Carolina Slaw


While the pork rests I recommend starting the Carolina Slaw so it has time to develop! Carrots and red onion are sadly a no-go for those looking to make this a Lean-and Green meal. Don't worry it's still tasty and you won't miss them that much either way.


COOK TIME: 30 Minutes
PREP TIME: 5 Minutes

  1. Chef knife or Santoku - Something sharp to ensure we can make fine thin slices.
  2. Wood or plastic cutting board - Keep in mind those glass and plastic boards will dull your knife!
  3. Large plastic container with a lid that seals
  4. 12 oz Plastic Condiment Bottle - I like the ones with attached lids for shaking!


2 cups Apple cider vinegar
4 tsp Kosher salt
2 tsp Red pepper flakes
2 tsp Fresh ground pepper
1/4 -1/2 head Red Cabbage


Step 1

Finely slice the red cabbage into thin slices. 

Step 2

In a large mixing bowl combine salt, red pepper flakes, ground pepper, and apple cider vinegar. Whisk for a few moments.

Thin long slices between 1/8 and 1/4 inches are ideal. This ensures it's 1. easy to each and 2. easy to set up while the pork rests!

Step 3

Combine 1 cup of the vinegar sauce with cabbage and shake well in your sealed container. Store in the fridge for at least 30 minutes while the pork rests.

Step 4

Bottle the rest of the leftover vinegar for guests or a small portion to place on the pork when you serve your pulled pork!


Serve the complete meal!

Finally to plate your meal remember to follow the Lean-and-Green portion sizes. Using the chart divide out each plate with a nice hunk of pulled pork on cloud bread or without. Place the proper servicing of Carolina slaw onto your pork and additional as a side and serve with your choice of veggie.

I hope you enjoyed the modified recipes to meet your healthy living goals while still enjoying your meal!

From our family to yours :)

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