TABLE OF CONTENTS
HOW WILL THIS COOKBOOK HELP ME?
3
LITTLE FAT LOSS INGREDIENT TWEAKS
4
RECOMMENDED KITCHEN EQUIPMENT
5
SHOPPING FOR THE RIGHT INGREDIENTS
6
HOW TO GET STARTED
9
MAIN MENU
11
BREAKFAST
22
LUNCH
49
DINNER
74
SIDES
98
SNACKS
103
DESSERTS
106
HOMEMADE SAUCES
138
LFIT MEAL PLANS
151
1500–2000 CALORIES
152
2100–2700 CALORIES
153
FAQS
154
WHAT’S NEXT
156
APPENDICES
157
1A: STANDARD MASTER CONVERSIONS
158
1B: SWEETENER CONVERSIONS
159
1C: SHOPPING FOR THE RIGHT INGREDIENTS
160
1D: BUILT WITH SCIENCE LFITs
161
DISCLAIMER
164
CREDITS
165
Built with science cookbook
builtwithscience.com
2
How Will This Cookbook Help Me?
Your nutrition is arguably the most important factor in helping you build the body
you’ve always dreamed of and can not be neglected. At the same time, we understand
that no one can eat boring, bland foods day in and day out (nor should anyone feel
like they have to). The recipes in this book will help make staying on track with your
nutrition so much more enjoyable and sustainable in the long run!
You’ll notice that every single one of our recipes:
• uses little fat loss ingredient tweaks to reduce calories and maintain taste
• has foolproof instructions so that you or your family can easily follow them
• is integrated with MyFitnessPal so that you can easily plug it into your daily nutrition by searching up the recipe name!
You no longer need to make a trade-off between the foods you love and your fitness
goals (fat loss, muscle building, and body recomposition). We hope you enjoy these meals
and realize that “dieting” does not mean you can’t enjoy the food that you’re eating!
JOIN OUR PRIVATE FACEBOOK COMMUNITY
Take advantage of our exclusive Facebook Community. In this group, you’ll receive
additional tips and tricks to help you with your recipes, as well as receive support
on your fitness goals from our community of like-minded individuals.
Your secret codeword to access the Facebook Community is “BWSLFIT”.
Lastly, our team worked very hard to
put together this book for you and we
truly appreciate your purchase.
Please take this into consideration
before redistributing this
e-book without permission.
Built with science cookbook
builtwithscience.com
3
little fat loss ingredient tweaks
WHAT ARE LFITs?
LFITs stand for Little Fat Loss Ingredient Tweaks. An LFIT is an ingredient that has a
similar texture, taste, and is roughly the same size or greater in volume compared to its
higher calorie counterpart, but has fewer calories.
HOW THEY WILL HELP YOU
The LFITs we’ve found and tested are what make the delicious recipes in this cookbook
possible, but cooking our recipes is just one way to use them. You can incorporate these
LFITs into your own meals and can also eat many of the LFITs individually!
Learning how to use and incorporate these LFITs will allow you to enjoy the foods you
love while saving you hundreds of calories.
For each recipe, we’ve noted all the LFITs used and their higher calorie comparisons
we’ve swapped them out for so that you can start doing the same!
P.S. - If you’d like to see a list of every single LFIT we used in our cookbook, you can see
them in Appendix 1D: Built With Science LFITs.
WHERE TO FIND THEM
The majority of our LFITs can be easily found at your local grocery store or online on
Amazon. However, if you’re unable to find them, we have provided specific links for you
to purchase the main ones in Appendix 1C: Shopping For The Right Ingredients.
Built with science cookbook
builtwithscience.com
4
RECOMMENDED KITCHEN EQUIPMENT
Although the recipes in this book were designed so that you can prepare them with
your basic kitchen appliances, here are some additional kitchen tools we love because
they make our lives easier and help spice things up!
Most of these items can be purchased at your local department store or on Amazon:
Food Scale
Mini Waffle Iron
Air Fryer
Blender
Mixing Bowl
Measuring Cups
and Spoons
Microplane
Grater
Whisk
Panini Press
Baking Sheets
Donut Pan
Food Processor
Built with science cookbook
builtwithscience.com
5
Shopping For The Right Ingredients
Many of the common foods we eat on a daily basis range in calories depending on the
brand and variation (e.g. bread, cheese, and meat). Use the following guide to eliminate
some of the guesswork.
For each common food type, we have provided a nutrition label with specific calories
and serving sizes to look out for, as well as recommended brands to choose from that
you should be able to find at your local grocery store or on Amazon. You can use these
nutritional labels as a reference when making your grocery list for the recipes below, or
incorporate them into your regular meals if you’d like!
Please note that the following nutrition labels are the reference amount that the
nutrition facts pertain to. Keep in mind that one container of a food may contain several
serving sizes.
PROTEINS
PROTEIN POWDER
Nutrition Facts
GROUND MEATS (Chicken/Turkey/Beef/Pork)
Aim for 100-130 calories
per scoop or 30g
Nutrition Facts
30 servings per container
Serving size
1 scoop (30 g)
Amount Per Serving
Calories
120
% Daily Value*
Total Fat 1 g
Saturated Fat 0.5 g
Trans Fat 0 g
Cholesterol 20 mg
Sodium 60 mg
Total Carbohydrate 4 g
Dietary Fiber 0 g
Total Sugars 1 g
Includes 0 g Added Sugars
Protein 24 g
1%
3%
7%
3%
1%
0%
0%
48%
Aim for 140-170 calories
per 4 oz or 113g
4 servings per container
Serving size
4oz (113 g)
Look for these words
on the package:
“protein isolate”, ideally.
This means the powder
is essentially pure protein
and contains minimal
carbohydrates and fats.
Amount Per Serving
170
Calories
% Daily Value*
Total Fat 8 g
Saturated Fat 3.5 g
Trans Fat 0 g
Cholesterol 70 mg
Sodium 75 mg
Total Carbohydrate 0 g
Dietary Fiber 0 g
Total Sugars 0 g
Includes 0 g Added Sugars
Protein 24 g
Recommended Brands:
Built With Science,
PEScience, Optimum
Nutrition.
10%
18%
23%
3%
0%
0%
0%
48%
Look for these words
on the package:
93% lean, 7% fat or leaner.
As long as the fat % is the
same (93% or leaner), you
can interchange any of
the ground meats
in recipes.
Recommended Brands:
Ground meats are usually
in the fresh meats section
of the grocery store.
Often, there is no
brand listed.
TOFU
Nutrition Facts
Aim for 80-110 calories
per 3 oz or 85 grams
5 servings per container
Serving size
3 oz (85 g)
Amount Per Serving
80
Calories
% Daily Value*
Total Fat 4.5 g
Saturated Fat 0.5 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 10 mg
Total Carbohydrate 2 g
Dietary Fiber 1 g
Total Sugars 0 g
Includes 0 g Added Sugars
Protein 7 g
Built with science cookbook
6%
3%
0%
0%
1%
4%
Look for these words
on the package:
The words “extra firm”.
This generally equates to
a higher protein content
compared to “soft” or
“medium firm” varieties.
Recommended Brands:
House Foods, Wildwood,
Fontaine Santé
0%
14%
builtwithscience.com
6
Shopping For The Right Ingredients
Wheat
SLICED BREAD
Nutrition Facts
Serving size
TORTILLA WRAPS
Aim for 70-100
calories per slice
1 slice of bread
Amount Per Serving
80
Calories
% Daily Value*
Total Fat 1.5 g
Saturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 100 mg
Total Carbohydrate 13 g
Dietary Fiber 3 g
Total Sugars 1 g
Includes 0 g Added Sugars
Protein 3 g
2%
0%
0%
4%
5%
11%
Nutrition Facts
Serving size
Look for these words
on the package:
“whole grain” or “whole
wheat”.
Recommended Brands:
Dave’s Killer Bread,
Wonder, Orowheat.
0%
6%
Nutrition Facts
Serving size
Aim for 150-180 calories
per bun or roll
1 Bun (60g)
Amount Per Serving
Calories
150
% Daily Value*
Total Fat 2 g
Saturated Fat 0.5 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 210 mg
Total Carbohydrate 30 g
Dietary Fiber 3 g
Total Sugars 2 g
Includes 0 g Added Sugars
Protein 6 g
3%
3%
0%
9%
11%
11%
0%
12%
Built with science cookbook
Recommended Brands:
Dave’s Killer Bread, Rudi’s
Rocky Mountain Bakery,
Wonder.
150
Calories
% Daily Value*
Total Fat 5 g
Saturated Fat 1.5 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 250 mg
Total Carbohydrate 23 g
Dietary Fiber 4 g
Total Sugars 0 g
Includes 0 g Added Sugars
Protein 4 g
6%
8%
0%
11%
8%
14%
Look for these words
on the package:
“whole grain” or “whole
wheat”.
Recommended Brands:
Mission Tortilla, Joseph’s
Lavash Bread, Flatout
Wrap.
0%
8%
ENGLISH MUFFINS
Nutrition Facts
Serving size
Look for these words
on the package:
“whole grain” or “whole
wheat”.
1 tortilla (50 g)
Amount Per Serving
HAMBURGER BUNS AND SUB ROLLS
Aim for 150-180 calories
per large tortilla
1 Muffin (60g)
Amount Per Serving
Calories
130
% Daily Value*
Total Fat 1.5 g
Saturated Fat 0.5 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 250 mg
Total Carbohydrate 24 g
Dietary Fiber 3 g
Total Sugars 2 g
Includes 0 g Added Sugars
Protein 5 g
builtwithscience.com
Aim for 120-150 calories
per English muffin
2%
3%
0%
11%
9%
11%
Look for these words
on the package:
“whole grain” or “whole
wheat”.
Recommended Brands:
Thomas’ English Muffins,
Dave’s Killer Bread,
Wonder.
0%
10%
7
Shopping For The Right Ingredients
DAIRY
CHEESE (SHREDDED)
Nutrition Facts
GREEK YOGURT
A
im for 70-100 calories
per 1/4 cup, 1 oz, or 28g
Nutrition Facts
32 servings per container
Serving size
1/4 cup (28 g)
Amount Per Serving
Calories
80
% Daily Value*
Total Fat 5 g
Saturated Fat 3.5 g
Trans Fat 0 g
Cholesterol 15 mg
Sodium 190 mg
Total Carbohydrate 1 g
Dietary Fiber 0 g
Total Sugars 0 g
Includes 0 g Added Sugars
Protein 6 g
6%
18%
5%
8%
0%
0%
5 servings per container
Serving size
3/4 cup (170 g)
Look for these words
on the package:
“fat free”, “light” or
“partly-skimmed” on the
package.
Amount Per Serving
Calories
100
% Daily Value*
Total Fat 0 g
Saturated Fat 0 g
Trans Fat 0 g
Cholesterol 10 mg
Sodium 70 mg
Total Carbohydrate 8 g
Dietary Fiber 0 g
Total Sugars 8 g
Includes 0 g Added Sugars
Protein 16 g
Recommended Brands:
Kraft, Cracker Barrel.
0%
12%
COTTAGE CHEESE
Nutrition Facts
Serving size
0%
0%
3%
3%
3%
0%
0%
32%
Look for these words
on the package:
“plain”, “Greek”, and
“fat-free” or “0%”. Plain
indicates the yogurt is not
flavored with any added
sugars and contains
only naturally-occurring
sugars. Greek yogurt
has about double the
protein content compared
to regular yogurt, and
a thicker and creamier
texture.
Recommended Brands:
Oikos, Liberté, Chobani,
Fage.
Aim for 80-110 calories
per 1/2 cup or 125g
1/2 Cup (125g)
Amount Per Serving
100
Calories
% Daily Value*
Total Fat 1.5 g
Saturated Fat 1 g
Trans Fat 0 g
Cholesterol 10 mg
Sodium 290 mg
Total Carbohydrate 6 g
Dietary Fiber 0 g
Total Sugars 6 g
Includes 0 g Added Sugars
Protein 15 g
Built with science cookbook
Aim for 90-120 calories
per 3/4 cup or 170g
2%
5%
Look for these words
on the package:
“fat-free”, “0%”, “light”,
“1%”, or “2%” for a low-fat
version.
3%
13%
2%
0%
Recommended Brands:
Dairyland, Island Farms,
Gaylea Nordica.
0%
30%
builtwithscience.com
8
how to get started
The menu pages below provide the following summary for each recipe:
•
Recipe Name
•
Recipe Photo
•
Calories and Protein
•
Tags (Favorites/Vegan/Vegetarian)
Once you’ve found a recipe that you’d like to try out on the menu, simply click
on the recipe photo and you’ll be directed to that recipe… it’s that simple!
Here are a few additional items to make note of for our recipes:
1. Each of our recipes are integrated with MyFitnessPal. Simply add a “Built With
Science - ” before the recipe name to find it on the app. For example, if you’d like
to add the “Apple Fritter” into your nutrition diary, search “Built With Science Apple Fritter” in the app.
2. If you have any questions while you’re looking through or creating the recipes,
refer to the FAQ section.
We have listed all of our ingredients in grams and we ask that you measure the
ingredients using a food scale. They are extremely helpful, fairly cheap, and can
be purchased at most department stores or on Amazon. However, if you don’t
have access to a food scale, please refer to Appendix 1A for standard gram to
cup/tbsp conversions.
3. For many of our recipes, we’ve also used stevia as the default sweetener. If you
prefer to use a different sweetener, please refer to Appendix 1B for sweetener
conversions as the amount of sweetener you use is dependent on the type of
sweetener.
4. If you are unsure of which brand or variation of a food type you should purchase
when preparing a recipe, refer to Appendix 1C for our Ingredient Shopping Guide.
5. At the bottom of each recipe, we’ve listed out the Little Fat Loss Ingredient Tweaks
(LFITs) that helped to reduce calories and maintain taste!
We hope you enjoy all the meals and are able to progress! Now, let’s get cooking!
Built with science cookbook
builtwithscience.com
9
SHARE FOR A
CHANCE TO WIN!
What’s your favorite recipe? Follow the steps below for a chance
to win your choice of either:
• a tub of BWS Whey Protein
• a free BWS program
•
1 month free on our
3-on-1 Coaching Program
Here’s an example below:
Here are the steps:
Step 1: M
ake one of the recipes from our
cookbook (feel free to add your
own creative twist to it!).
Step 2: T
ake a picture or video of your
creation, post it on your
Instagram feed or story using
the tag #LFITCOOKBOOK and
tag us @builtwithscience and
@jeremyethier.
Step 3: K
eep a close eye on your direct
messages to see if you’ve won!
Built with science cookbook
builtwithscience.com
10
MAIN MENU
BREAKFASTS
= Vegetarian Recipe l
= Vegan Recipe
PANCAKES
l
= BWS Favorite
Pgs 23-26
Page 23
Page 24
Page 25
Page 26
Ginger-Spiced Carrot Cake
Pancakes
Lemon Blueberry
Pancakes
Banana Chocolate Chip
Pancakes
Pumpkin Pie
Pancakes
309 Calories
442 Calories
377 Calories
301 Calories
Protein: 21g
Protein: 47g
Protein: 18g
Protein: 17g
FRENCH TOAST
Page 28
Pgs 28-32
Page 29
Page 30
Page 31
Page 32
Strawberry Cheesecake
French Toast
Apple Crisp
French Toast
Blueberry Lemon
French Toast
Banana French
Toast Sticks
Monte Cristo
485 Calories
430 Calories
427 Calories
336 Calories
340 Calories
Protein: 27g
Protein: 23g
Protein: 23g
Protein: 15g
Protein: 32g
WAFFLES
Pgs 34-37
Page 34
Page 35
Page 36
Page 37
Banana Nut
Waffles
Cinnamon Pumpkin
Waffles
Crispy Chicken and
Waffles
Savory Chaffles
355 Calories
173 Calories
479 Calories
245 Calories
Protein: 36g
Protein: 33g
Protein: 68g
Protein: 21g
SANDWICHES & WRAPS
Page 39
Pgs 39-41
Page 40
Page 41
Muscle Griddle
Lean English
Muffin
Sausage & Sun-Dried
Tomato Breakfast Wrap
265 Calories
247 Calories
442 Calories
Protein: 26g
Protein: 25g
Protein: 40g
Built with science cookbook
builtwithscience.com
MAIN MENU
11
MAIN MENU
BREAKFASTS
= Vegetarian Recipe l
= Vegan Recipe
CLASSIC BREAKFasts & Omelettes
Page 43
Page 44
l
= BWS Favorite
Pgs 43-46
Page 45
Page 46
Classic Eggs Benedict
Eggs Royale
Grande Tex-Mex
Omelette
Rainbow Scramble
331 Calories
405 Calories
307 Calories
209 Calories
Protein: 28g
Protein: 39g
Protein: 47g
Protein: 34g
CEREAL
Pg 48
Page 48
Protein Puffed
Cereal
232 Calories
Protein: 28g
Built with science cookbook
builtwithscience.com
MAIN MENU
12
MAIN MENU
LUNCH
= Vegetarian Recipe l
= Vegan Recipe
SANDWICHES
l
= BWS Favorite
Pgs 50-54
Page 50
Page 51
Page 52
Page 53
Page 54
How Is It Healthy
Chicken Sandwich
Not Pulled Pork
Sandwich
Guiltless Grilled
Cheese
French
Dip
Pizza
Sub
433 Calories
620 Calories
385 Calories
402 Calories
302 Calories
Protein: 48g
Protein: 33g
Protein: 32g
Protein: 33g
Protein: 18g
BURRITOS, WRAPS, & QUESADILLAS
Page 56
Page 57
Pgs 56-59
Page 58
Page 59
Fat Chicken
Burrito
Chili-Lime Steak
Burrito
Copycat Crunchwrap
Supreme
Cheesy Shrimp
Quesadilla
448 Calories
539 Calories
484 Calories
383 Calories
Protein: 51g
Protein: 40g
Protein: 33g
Protein: 40g
TACOS
Pgs 61-63
Page 61
Page 62
Page 63
Crunchy Mango
Beef Tacos
Loaded Veggie
Taco Bowl
Toned Turkey
Tacos
432 Calories
450 Calories
462 Calories
Protein: 32g
Protein: 28g
Protein: 33g
ASian fast food: Meat dishes
Page 65
Pgs 65-67
Page 66
Page 67
General Tso’s Chicken
Unbuttered Butter
Chicken
Orange Chicken
221 Calories
333 Calories
301 Calories
Protein: 40g
Protein: 40g
Protein: 43g
Built with science cookbook
builtwithscience.com
MAIN MENU
13
MAIN MENU
LUNCH
= Vegetarian Recipe l
= Vegan Recipe
ASIAN FAST FOOD: NOODLES
Page 69
Page 70
Chicken Chow Mein
459 Calories
445 Calories
Protein: 47g
Protein: 49g
ASIAN FAST FOOD: FRIED RICE
Pgs 72-73
Page 73
Shrimp Fried Rice
Veggie Lover’s
Fried Rice
354 Calories
484 Calories
Protein: 39g
Protein: 36g
Built with science cookbook
= BWS Favorite
Pgs 69-70
Creamy Pad Thai
Page 72
l
builtwithscience.com
MAIN MENU
14
MAIN MENU
DINNER
= Vegetarian Recipe l
= Vegan Recipe
Appetizers
l
= BWS Favorite
Pgs 75-82
Page 75
Page 76
Page 77
Page 78
Page 79
Classic Hot
Buffalo Wings
Maple Garlic
Chicken Wings
Holy Sh*t
Nachos
Loaded Beef
Nachos
Cheesy
BBQ Fries
433 Calories
477 Calories
354 Calories
319 Calories
519 Calories
Protein: 40g
Protein: 42g
Protein: 15g
Protein: 24g
Protein: 45g
Page 80
Page 81
Page 82
Crispy Teriyaki
Cauliflower Bites
Margherita
Pizza Bites
Crispy Chicken
Strips
177 Calories
319 Calories
296 Calories
Protein: 9g
Protein: 24g
Protein: 52g
BURGERS
Pgs 84-87
Page 84
Page 85
Page 86
Page 87
Bigger
Big Mac
Crunchy Thai
Turkey Burger
Your Classic
American Cheeseburger
Meat Lover’s
Veggie Burger
486 Calories
412 Calories
368 Calories
399 Calories
Protein: 40g
Protein: 30g
Protein: 35g
Protein: 28g
PASTA & LASAGNA
Page 89
Pgs 89-92
Page 90
Page 91
Page 92
Creamy Penne
Shrimp Alfredo
Baked
Mac and Cheese
Creamy Tomato
Protein Pasta
Loaded Cheesy
Veggie Lasagna
418 Calories
295 Calories
547 Calories
285 Calories
Protein: 46g
Protein: 23g
Protein: 41g
Protein: 24g
Built with science cookbook
builtwithscience.com
MAIN MENU
15
MAIN MENU
DINNER
= Vegetarian Recipe l
= Vegan Recipe
PIZZA
l
= BWS Favorite
Pgs 94-97
Page 94
Page 95
Page 96
Page 97
I Can’t Believe It
Worked Cheese Pizza
Big BBQ
Chicken Pizza
Heavenly Hawaiian
Pizza
Meat Lover’s
Calzone
431 Calories
762 Calories
794 Calories
444 Calories
Protein: 33g
Protein: 55g
Protein: 56g
Protein: 45g
SIDES
Pgs 99-101
Page 99
Page 100
Page 101
No Fat
French Fries
Cheesy
Cauliflower
Cauliflower Mashed
Potatoes
200 Calories
165 Calories
185 Calories
Protein: 10g
Protein: 13g
Protein: 17g
Built with science cookbook
builtwithscience.com
MAIN MENU
16
MAIN MENU
SNACKS
= Vegetarian Recipe l
= Vegan Recipe
l
= BWS Favorite
Pgs 104-105
Page 104
Page 105
Sweet Chili
Chips
Sweet and Salty
Popcorn
180 Calories
122 Calories
Protein: 7g
Protein: 3g
Built with science cookbook
builtwithscience.com
MAIN MENU
17
MAIN MENU
DESSERTS
= Vegetarian Recipe l
= Vegan Recipe
COOKIES
l
= BWS Favorite
Pgs 107-108
Page 107
Page 108
Soft Chocolate
Chip Cookies
Perfect Peanut Butter
Cookies
80 Calories
96 Calories
Protein: 2g
Protein: 4g
Cakes
Pg 110
Page 110
Your Next Birthday Cake
307 Calories
Protein: 33g
BROWNIES
Pg 113
Page 113
Not Your Typical
Brownie
76 Calories
Protein: 2g
BLONDIES
Pg 115
Page 115
Birthday Cake
Blondies
129 Calories
Protein: 4g
Built with science cookbook
builtwithscience.com
MAIN MENU
18
MAIN MENU
DESSERTS
= Vegetarian Recipe l
= Vegan Recipe
DONUTS
l
= BWS Favorite
Pgs 117-121
Page 117
Page 118
Page 119
Page 120
Page 121
Vanilla Sprinkle
Donut
Blueberry Lemon
Donut
Apple Fritter
Chocolate Frosted
Donut
Cinnamon Spice and
Everything Nice Donut
122 Calories
102 Calories
122 Calories
114 Calories
107 Calories
Protein: 7g
Protein: 3g
Protein: 5g
Protein: 7g
Protein: 3g
CHEESECAKES
Pgs 123-126
Page 123
Page 124
Page 125
Page 126
It’s That Easy
Vanilla Cheesecake
It’s That Easy Peanut Butter
Chocolate Cheesecake
It’s That Easy
Pumpkin Cheesecake
It’s That Easy Tiramisu
Cheesecake
152 Calories
219 Calories
176 Calories
160 Calories
Protein: 25g
Protein: 28g
Protein: 25g
Protein: 25g
MUG CAKES
Pgs 128-129
Page 128
Page 129
Microwave Molten
Mug Explosion
Apple Cinnamon
Mug Cake
226 Calories
194 Calories
Protein: 8g
Protein: 7g
MILKSHAKES
Pgs 131-132
Page 131
Page 132
Peanut Butter Cup
Milkshake
Blueberry Cheesecake
Milkshake
333 Calories
165 Calories
Protein: 34g
Protein: 5g
Built with science cookbook
builtwithscience.com
MAIN MENU
19
MAIN MENU
DESSERTS
= Vegetarian Recipe l
= Vegan Recipe
SOFT SERVE / ICE CREAM
Page 134
= BWS Favorite
Pgs 134-137
Page 135
Page 136
Page 137
Salted Caramel Crack
Soft Serve
Chocolate Peanut Butter
Soft Serve
Strawberry Banana
Dream Ice Cream
Mint Chocolate
Soft Serve
378 Calories
279 Calories
298 Calories
256 Calories
Protein: 20g
Protein: 11g
Protein: 20g
Protein: 4g
Built with science cookbook
l
builtwithscience.com
MAIN MENU
20
MAIN MENU
HOMEMADE SAUCES
= Vegetarian Recipe l
= Vegan Recipe
l
= BWS Favorite
Pgs 139-149
Page 139
Page 140
Page 141
Page 142
Page 143
Tangy BBQ Sauce
Tzatziki
Sweet Thai
Chili
Holy Guacamole
Chocolate Sauce
4 Calories
24 Calories
28 Calories
43 Calories
32 Calories
Protein: 0g
Protein: 3g
Protein: 1g
Protein: 2g
Protein: 6g
Page 144
Page 145
Page 146
Creamy Ranch
Spicy Mayo
Ketchup-Mayo
20 Calories
44 Calories
Protein: 3g
Protein: 0g
Page 147
Page 148
Honey Mustard
Dressing
Sweet Teriyaki
Sauce
35 Calories
4 Calories
16 Calories
Protein: 0g
Protein: 0g
Protein: 1g
Page 149
Maple Garlic
8 Calories
Protein: 1g
Built with science cookbook
builtwithscience.com
MAIN MENU
21
BREAKFAST
PANCAKES
Built with science cookbook
builtwithscience.com
Ginger-Spiced Carrot Cake Pancakes
Vegetarian
1
10
SERVING
Calories
309
10
MIN PREP
Fat
5g
Carbs
MIN COOK
Protein
45g
BWS
Favorite
21g
Fiber
9g
Ingredients
Instructions
3 100g or 2 small carrots, shredded
1
3 1/2 tsp ground ginger
3 1/2 tsp cinnamon
3 1/2 tsp baking powder
3 50g (~1/3 cup) oat or all-purpose flour
3 100g (~1/3 cup) egg whites
3 1 tsp stevia
3 30mL (2 tbsp) unsweetened almond milk
3 Pinch of salt
If you’re using whole carrots, shred them on the largest side
of a box grater.
2 In a mixing bowl, mix together the shredded carrots, ginger,
cinnamon, baking powder, flour, egg whites, stevia, almond
milk and salt until evenly mixed.
3 Heat a large skillet over medium-low heat. Spray with nonstick spray. When the pan is hot, scoop 1/4 cup portions of the
pancake batter onto the skillet and cook for 5 minutes, until
golden brown and firm all the way through. Flip and cook for
3-4 minutes, until puffed up and golden on the other side.
4
Serve hot with sugar-free syrup and walnuts (optional).
Optional for serving:
Sugar-free syrup and
chopped walnuts
Little Fat Loss Ingredient Tweaks
Health Fact
Oats are great source of soluble fiber. Soluble fiber can help
with management of weight, blood sugars levels, cholesterol
levels, regular bowel movements, and helps to promote
satiety.
Eggs
Egg Whites
Sugar
Stevia
Regular Milk
Unweetened Almond Milk
Regular Syrup
Sugar-Free Syrup
Cooking Tips
Butter
Non-Stick Spray
You can make oat flour by blending oats in a food
processor or blender until they are ground up.
Built with science cookbook
builtwithscience.com
MAIN MENU
23
Lemon Blueberry Pancakes
Vegetarian
1
5
SERVING
Calories
442
MIN PREP
Fat
6g
Carbs
10
MIN COOK
Protein
50g
BWS
Favorite
47g
Fiber
7g
Ingredients
Instructions
1 Drain the cottage cheese of excess liquid and then add it into a
small blender or food processor. Blend the cottage cheese until
smooth and curds have disappeared.
3 75g (1/4 cup) low-fat cottage cheese*
3 50g (~1/3 cup) oat or all-purpose flour
3 1 1/2 tsp baking powder
2 Transfer the blended cottage cheese into a medium bowl and
stir in the flour, baking powder, protein powder, lemon zest,
egg whites, vanilla, sugar-free syrup, almond milk, and salt until
uniform.
3 30g (1 scoop) protein powder
3 1/2 tsp lemon zest
3 30g (2 tbsp) egg whites
3
3 1/4 tsp vanilla extract
Add the blueberries and stir until evenly combined.
3 Pinch of salt
4 Heat a large skillet over medium-low heat. Spray with non-stick
spray. When hot, scoop 1/4-cup portions of the pancake batter
onto the skillet and cook for 3 minutes on the first side, until
golden brown and firm. The pancake is ready to flip when it
releases from the pan as one piece. Cook for 1-2 minutes on the
second side, until golden. Repeat with any remaining batter.
3 80g (1/2 cup) blueberries, plus more
5
3 30mL (2 tbsp) sugar-free maple syrup,
plus more for serving
3 75mL (1/3 cup) unsweetened almond milk
Serve hot with more blueberries and sugar-free syrup.
for serving
* If your cottage cheese is especially watery,
drain it well before adding it to the batter.
Little Fat Loss Ingredient Tweaks
Eggs
Egg Whites
Full Fat Cottage Cheese
Low-Fat Cottage Cheese
Regular Milk or Cream
Unsweetened Almond Milk
Butter
Non-Stick Spray
Regular Syrup
Sugar-Free Syrup
Built with science cookbook
MUSCLE BUILDING FACT
Dairy products, including cottage cheese, are a good
source of casein protein, a slow-digesting protein.
Consuming casein-rich proteins before bed may help to
maintain the rate of muscle protein synthesis overnight
while you are sleeping.
builtwithscience.com
MAIN MENU
24
Banana Chocolate Chip Pancakes
Vegetarian
1
5
SERVING
Calories
377
MIN PREP
Fat
9g
Carbs
56g
8
MIN COOK
Protein
18g
Fiber
12g
Ingredients
Instructions
1 In a mixing bowl, mash the banana until smooth. Add the egg
whites, yogurt, stevia, flour, baking powder, cinnamon, salt,
and almond milk and stir until smooth. The batter should be
thick and bubbly.
3 50g or 1/2 small ripe banana, plus more
for serving
3 30g (2 tbsp) egg whites
2 Gently stir in the chocolate chips. Be careful not to overmix
the batter, as it will make your pancakes tough, especially if
you’re using all-purpose flour.
3 40g (~3 tbsp) plain fat-free Greek yogurt
3 2 tsp stevia
3 50g (~1/3 cup) oat or all-purpose flour
3 1/2 tsp baking powder
3 1/2 tsp cinnamon
3 Pinch of salt
3 50mL (1/4 cup) unsweetened almond milk
3 15g (1 tbsp) sugar-free or low-sugar
chocolate chips, plus more for serving
3 Heat a large skillet over medium-low heat. Spray with nonstick spray. When hot, scoop 1/4-cup portions of the pancake
batter onto the skillet and cook for 3 minutes on the first
side, until golden brown and firm. The pancake is ready to
flip when it releases from the pan as one piece. Cook for 1-2
minutes on the second side, until golden.
4 Serve hot with sugar-free syrup and more chocolate chips
and banana slices (optional).
Optional for serving:
Sugar-free syrup
Little Fat Loss Ingredient Tweaks
Regular Chocolate Chips
Full-Fat Sweetened Yogurt
Sugar Eggs Regular Milk Butter Regular Syrup L ow-Sugar or Sugar-Free
Chocolate Chips
Plain Fat-Free Greek Yogurt
Stevia
Egg Whites
Unsweetened Almond Milk
Non-Stick Spray
Sugar-Free Syrup
Built with science cookbook
MAKE IT A FAMILY MEAL!
You can make this healthy and delicious meal for the entire
family by simply multiplying the ingredients by the number
of people you’d like to prepare it for!
builtwithscience.com
MAIN MENU
25
Pumpkin Pie Pancakes
Vegetarian
1
5
SERVING
Calories
301
5
MIN PREP
Fat
13g
Carbs
MIN COOK
Protein
29g
17g
Fiber
6g
Ingredients
Instructions
3 60g (1/4 cup) pumpkin puree
1
3 30g (2 tbsp) egg whites
3 60g (1/4 cup) plain fat-free Greek yogurt
In a mixing bowl, stir together the pumpkin puree, egg whites,
yogurt, pumpkin pie spice/cinnamon, baking powder, stevia,
salt, flour, and almond milk until smooth.
3 1/4 tsp salt
2 Heat a large skillet over medium-low heat. Spray with non
stick spray. When hot, scoop 1/4-cup portions of the pancake
batter onto the skillet and cook for 3 minutes on the first
side, until golden brown and firm. The pancake is ready to
flip when it releases from the pan as one piece. Cook for 1-2
minutes on the second side, until golden.
3 28g (1/4 cup) oat or all-purpose flour
3
3 1/2 tsp pumpkin pie spice or cinnamon
3 1/2 tsp baking powder
3 1 1/2 tsp stevia
Serve hot with sugar-free syrup and walnuts (optional).
3 15mL (1 tbsp) unsweetened almond milk
Optional for serving:
Sugar-free syrup
and chopped walnuts
Little Fat Loss Ingredient Tweaks
Full-Fat Sweetened Yogurt
Plain Fat-Free Greek Yogurt
Eggs Egg Whites
Sugar Stevia
Regular Milk Unsweetened Almond Milk
Butter Non-Stick Spray
Regular Syrup
Sugar-Free Syrup
Built with science cookbook
Health Fact
Pumpkin is a rich source of vitamin A, which helps to
support eye health and immune health. Other good
sources of vitamin A include liver, fish, dairy products,
carrots, sweet potatoes, and spinach.
builtwithscience.com
MAIN MENU
26
BREAKFAST
FRENCH TOAST
Built with science cookbook
builtwithscience.com
Strawberry Cheesecake French Toast
Vegetarian
1
5
SERVING
Calories
485
MIN PREP
Fat
17g
Carbs
8
MIN COOK
Protein
56g
BWS
Favorite
27g
Fiber
8g
Ingredients
Instructions
3 100g (~1/3 cup) egg whites
1 In a small blender or food processor, add the egg whites, stevia,
almond milk, vanilla, and salt and blend until uniform. You can
also do this in a mixing bowl with a whisk.
3 1 tsp stevia
3 60mL (1/4 cup) unsweetened almond milk
2 Transfer the mix into a large bowl and place the bread slices
into the mixture and soak for 30 seconds to 1 minute per side,
until soft all the way through. Lighter bread will need less
soaking time. Denser bread can stay in the liquid for up to 1
minute, but if your bread looks soggy, remove it.
3 1 tsp vanilla extract
3 Pinch of salt
3 4 slices thick-sliced low-calorie bread
(aim for 70-100 kcal/slice - the thicker the
3 Heat a large skillet over medium-low heat and spray with non
stick spray.
slices the better)
FROSTING
3 56g (~1/4 cup) low-fat cream cheese,
room temperature
3 15-30mL (1-2 tbsp) unsweetened almond milk
3 1 tbsp stevia
Optional for serving:
Fresh strawberries
and sugar-free syrup
Little Fat Loss Ingredient Tweaks
Regular Bread
Sugar
Regular Cream Cheese
Egg
Regular Milk or Cream Regular Syrup
Built with science cookbook
Low Calorie Bread
Stevia
Low-Fat Cream Cheese
Egg Whites
Unsweetened Almond Milk
Sugar-Free Syrup
4 When hot, place as many slices of bread as will fit comfortably
in the skillet. Cook until lightly browned and cooked through,
about 3-4 minutes per side. Monitor the heat carefully to avoid
burning. Repeat with remaining bread slices.
5 Meanwhile, make the frosting by stirring together the room
temperature cream cheese (warm it in the microwave for 10-12
seconds if necessary), almond milk, and stevia until smooth.
If you have lumps, you can blend the frosting in a blender or
food processor until totally smooth.
6 Once the French toast is cooled, layer each piece of bread with
frosting and serve with fresh strawberries and sugar-free syrup
(optional).
Fat Loss Fact
Egg whites are essentially pure protein, contain zero fat, and
can be a low-calorie ingredient used to increase the volume
of a dish to promote satiety.
builtwithscience.com
MAIN MENU
28
Apple Crisp French Toast
Vegetarian
1
5
SERVING
Calories
430
15
MIN PREP
Fat
5g
Carbs
75g
BWS
Favorite
MIN COOK
Protein
23g
Fiber
17g
Ingredients
Instructions
3 150g or 1 small apple, diced
1 Heat a large skillet over medium heat and spray with non-stick
spray. Add the diced apple and 15mL (1 tbsp) sugar-free syrup
and cook, stirring, until the apples are caramelized and brown,
about 10 minutes. Remove the apple mixture from the skillet.
3 45mL (3 tbsp) sugar-free syrup, divided,
plus more for serving
3 90g (~1/3 cup) egg whites
3 75mL (1/3 cup) unsweetened almond milk
3 1 tsp vanilla extract
3 1/2 tsp cinnamon
3 Pinch of salt
3 4 slices low-calorie bread (aim for
70-100 kcal/slice - the thicker the slices
the better)
2 In a large shallow bowl, whisk together the remaining 30mL
(2 tbsp) sugar-free syrup, egg whites, almond milk, vanilla,
cinnamon, and salt.
3 Place the bread slices in the mixture and soak for 30 seconds
to 1 minute per side, until soft all the way through. Lighter bread
will need less soaking time. Denser bread can stay in the liquid
for up to 1 minute, but if your bread looks soggy, remove it.
4 Heat the now empty skillet over medium heat and spray with
non-stick spray. When hot, place as many slices of bread on the
skillet as will fit comfortably. Cook until lightly browned, about
3-4 minutes per side. Repeat with remaining bread slices.
5 Serve hot with the caramelized apple sauce and more sugar
free syrup on top.
Little Fat Loss Ingredient Tweaks
Compared to one serving of IHOP’s Original
French Toast, you save 310 calories and 31g of fat
in this recipe by making these swaps:
Regular Bread Low Calorie Bread
Eggs Egg Whites
Regular Milk or Cream Unsweetened Almond Milk
Regular Syrup Sugar-Free Syrup
Built with science cookbook
Fat Loss Fact
One tbsp of regular maple syrup contains 50 calories.
Most people add more than 1 tbsp which can easily
add up. Consuming an extra 150 calories per day on
top of your daily calorie intake would equate to about
15lbs (~7kgs) of weight gain over one year!
builtwithscience.com
MAIN MENU
29
Blueberry Lemon French Toast
Vegetarian
1
5
SERVING
Calories
427
5
MIN PREP
Fat
7g
Carbs
MIN COOK
Protein
68g
23g
Fiber
8g
Ingredients
Instructions
3 90g (~1/3 cup) egg whites
1 Add the egg whites, stevia, lemon zest, jam, cream cheese,
almond milk, and salt into a blender and blend until uniform.
Alternatively, you can use a bowl and whisk the ingredients in
this step.
3 1 tbsp stevia
3 1 tsp lemon zest
3 15g (1 tbsp) sugar-free or low-sugar
blueberry jam, plus more for serving
3 15g (1 tbsp) low-fat cream cheese, at
room temperature
3 60mL (1/4 cup) unsweetened almond milk
3 Pinch of salt
3 4 slices low-calorie bread (aim for
70-100 kcal/slice - the thicker the slices
2 Place the bread slices in the mixture and soak for 30 seconds
to 1 minute per side, until soft all the way through. Lighter bread
will need less soaking time. Denser bread can stay in the liquid
for up to 1 minute, but if your bread looks soggy, remove it.
3 Heat a large skillet over medium-low heat and spray with
non-stick spray.
4 When hot, place as many slices of bread in the skillet as will
fit comfortably. Cook until lightly browned, about 3-4 minutes
per side. Repeat with remaining bread slices.
5 Serve hot with sugar-free syrup or jam and fresh blueberries
on top (optional).
the better)
Optional for serving:
Sugar-free syrup or jam and
fresh blueberries
Little Fat Loss Ingredient Tweaks
Regular Bread
Regular Cream Cheese Eggs Regular Milk or Cream Regular Syrup Butter Sugar Built with science cookbook
Low Calorie Bread
Low Fat Cream Cheese
Egg Whites
Unsweetened Almond Milk
Sugar-Free Syrup
Non-Stick Spray
Stevia
Health Fact
Blueberries are an excellent source of antioxidants. Overall,
eating a balanced diet with plenty of fruits and vegetables
may help to reduce the risk for chronic disease.
builtwithscience.com
MAIN MENU
30
Banana French Toast Sticks
Vegetarian
1
5
SERVING
Calories
336
5
MIN PREP
Fat
4g
Carbs
MIN COOK
Protein
60g
15g
Fiber
8g
Ingredients
Instructions
3 3 slices low-calorie bread (aim for
1 Slice the bread into 1-inch sticks.
70-100 kcal/slice - the thicker the slices
2 In a blender, puree the banana, egg whites, almond milk,
almond extract, cinnamon, stevia, and salt.
the better)
3 Soak the bread sticks in the egg mixture for 30 seconds
per side.
3 60g or 1/2 medium-sized ripe banana
3 50g (~1/4 cup) egg whites
3 60mL (1/4 cup) unsweetened almond milk
3 1/2 tsp almond or vanilla extract
3 1/4 tsp cinnamon
4 Heat a large skillet over medium heat and spray with non-stick
spray. When hot, place as many sticks of bread in the skillet
as will fit comfortably. Cook until lightly browned, about
2-3 minutes per side. Repeat with remaining bread sticks.
5 Serve hot with sugar-free syrup on the side for dipping
(optional).
3 3/4 tsp stevia
3 Pinch of salt
Optional for serving:
Sugar-free syrup
Little Fat Loss Ingredient Tweaks
Compared to IHOP’s Strawberry Banana French Toast,
you save 504 calories and 27g fat by making these swaps:
Regular Bread Eggs Sugar Regular Milk or Cream Regular Syrup Butter Built with science cookbook
Low Calorie Bread
Egg Whites
Stevia
Unsweetened Almond Milk
Sugar-Free Syrup
Non-Stick Spray
Make It A Family Meal!
You can make this healthy and delicious meal for the entire
family by simply multiplying the ingredients by the number
of people you’d like to prepare it for!
builtwithscience.com
MAIN MENU
31
Monte Cristo
1
5
SERVING
Calories
340
5
MIN PREP
Fat
8g
Carbs
MIN COOK
Protein
35g
32g
Fiber
4g
Ingredients
Instructions
3 50g (~1/4 cup) egg whites
1 In a shallow dish, whisk together the egg whites, almond milk,
sugar-free syrup, cayenne pepper, and a pinch of salt and
pepper.
3 30mL (2 tbsp) unsweetened almond milk
3 30mL (2 tbsp) sugar-free syrup
3 Pinch of cayenne pepper
3 Salt and pepper to taste
3 45g (~2 slices) low-fat cheese slices
3 56g (~2 thick slices) deli ham
3 2 slices low-calorie bread (aim for
70-100 kcal/slice - the thicker the slices
the better)
2 You’ll first want to assemble the sandwich by layering the
cheese and ham on a slice of bread and topping with the
second slice of bread.
3 Heat a large skillet over medium heat and spray with non-stick
spray.
4 Soak the assembled sandwich in the egg white mixture for
about 1 minute per side. When the skillet is hot, place the
sandwich in the skillet. Pour any remaining egg white mixture
over the sandwich in the skillet and cook for 2-3 minutes per
side, until golden.
5
Serve hot with low sugar or sugar-free ketchup (optional).
Optional for serving:
Low sugar or sugar-free ketchup
Little Fat Loss Ingredient Tweaks
Regular Bread
Eggs Full Fat Cheese Regular Milk Regular Syrup Butter Regular Ketchup
Built with science cookbook
Low Calorie Bread
Egg Whites
Low-Fat Cheese
Unsweetened Almond Milk
Sugar-Free Syrup
Non-Stick Spray
Low-Sugar or Sugar-Free Ketchup
Fat Loss Fact
Sweeteners such as ones found in sugar-free options are a
great way to save on calories and still get that same sweet
taste that you’d find from sugar-containing products! When
consumed in moderation, there is no evidence to support
that these are harmful for your health or have negative
impacts on hunger and appetite regulation.
builtwithscience.com
MAIN MENU
32
BREAKFAST
WAFFLES
Built with science cookbook
builtwithscience.com
Banana Nut Waffles
Vegetarian
1
5
SERVING
Calories
355
5
MIN PREP
Fat
7g
Carbs
MIN COOK
Protein
37g
36g
Fiber
9g
Ingredients
Instructions
3 30g (1 scoop) vanilla or chocolate
1 Preheat a waffle iron and spray the top and bottom with
non-stick spray.
protein powder
3 20g (3 tbsp) oat or all-purpose flour
3 1/2 tsp baking powder
3 Pinch of salt
3 1/2 tsp vanilla extract
3 60g or 1/2 medium banana, mashed
3 60g (~1/4 cup) egg whites
3 30mL (2 tbsp) unsweetened almond milk
3 15g (1 tbsp) sugar-free or low-sugar
chocolate chips
Optional for serving:
2 In a mixing bowl or blender, combine the protein powder,
flour, baking powder, and salt. Add the vanilla, mashed
banana, egg whites, and almond milk. Stir or blend until
smooth, adding more almond milk or water 1 tbsp at a
time until the batter is pourable but not as thin as pancake
batter. The batter here should be relatively thick. Stir in the
chocolate chips until uniform.
3 Pour half the batter into the hot waffle iron (or all of the
batter for a large waffle iron), close the iron and cook until
the waffle is crisp and cooked through, about 5 minutes. If
your waffle maker has an indicator light, wait for it to turn
green before removing. Repeat with the remaining waffle
batter.
4 Transfer to a plate and top with walnuts, sugar-free syrup,
and a side of fresh fruit (optional).
Walnuts, sugar-free syrup,
and fresh fruit
Little Fat Loss Ingredient Tweaks
Sugar Eggs Butter or Oil Regular Syrup Regular Milk Regular Chocolate Chips Built with science cookbook
Banana
Egg Whites
Non-Stick Spray
Sugar-Free Syrup
Unsweetened Almond Milk
L ow Sugar or
Sugar-Free Chocolate Chips
Cooking Tips
Be sure to grease both sides of your waffle maker before
adding the batter!
builtwithscience.com
MAIN MENU
34
Cinnamon Pumpkin Waffles
Vegetarian
1
5
SERVING
Calories
173
5
MIN PREP
Fat
1g
Carbs
8g
MIN COOK
Protein
33g
Fiber
3g
Ingredients
Instructions
3 30g (1 scoop) protein powder
1 Preheat a waffle iron and spray the top and bottom with non
stick spray.
3 1/2 tsp baking powder
3 Pinch of salt
3 1/2 tsp cinnamon, plus more for serving
3 1/2 tsp vanilla extract (optional)
3 1/2 tsp stevia
3 60g (1/4 cup) pumpkin puree
3 70g (~1/4 cup) egg whites
3 30mL (2 tbsp) unsweetened almond milk
2 In a mixing bowl, stir together the protein powder, baking
powder, salt, and cinnamon. Add the vanilla (if using), stevia,
pumpkin puree, egg whites, and almond milk. Stir until smooth.
3 Pour half the batter into the hot waffle iron (or all of the batter
for a large waffle iron), close the iron and cook until the waffle
is crisp and cooked through, about 4 minutes. If your waffle
maker has an indicator light, wait for it to turn green before
removing. Repeat with the remaining waffle batter.
4 Transfer waffles to a plate and serve with walnuts, sugar-free
syrup, and a sprinkle of cinnamon (optional).
Optional for serving:
Walnuts and sugar-free syrup
Little Fat Loss Ingredient Tweaks
Flour Pumpkin Puree and Protein Powder
Eggs
Egg Whites
Regular Milk Unsweetened Almond Milk
Butter or Oil Non-Stick Spray
Regular Syrup Sugar-Free Syrup
Built with science cookbook
Serving Size
To increase the serving size of this recipe, simply multiply all
the ingredients and nutritional information by the amount
you’d like to increase it by!
builtwithscience.com
MAIN MENU
35
Crispy Chicken and Waffles
1
10
SERVING
Calories
479
20
MIN PREP
Fat
7g
Carbs
36g
MIN COOK
Protein
68g
Fiber
6g
Ingredients
CHICKEN
3 140g or 1 medium-sized raw boneless,
skinless chicken breast, cut into 3 long
strips about 1/2-inch thick
3 Salt and pepper to taste
3 10g (~1 tbsp) egg whites
3 7g (1 tbsp) all-purpose flour
3 10g (~1 tbsp) low-fat shredded cheese
3 18g (2 tbsp) nutritional yeast
3 1/2 tsp paprika
WAFFELS
3 20g (3 tbsp) all-purpose flour
3 20g (~2/3 scoop) protein powder
3 1/4 tsp baking powder
3 Pinch of salt
3 1 1/2 tsp stevia
3 Pinch of nutmeg (optional)
3 1/4 tsp vanilla extract
3 35g or ~1/4 ripe banana, mashed
3 20g (~1 1/2 tbsp) egg whites
3 15mL (1 tbsp) unsweetened almond milk
Instructions
1
Season the chicken on all sides with salt and pepper.
2 Place the egg whites in a shallow dish. In a second shallow
dish, stir together the flour, cheese, nutritional yeast, paprika
and a pinch of salt. Dip each chicken strip first into the egg
whites, then into the dry mixture, turning to coat all sides.
Spray the coated chicken on all sides with non-stick spray.
3 Place the chicken strips in the air fryer basket and cook for
5 minutes at 380°F. Flip the chicken and cook for another
4 minutes, until crisp on all sides.
4 Meanwhile, preheat a mini waffle iron and spray with non-stick
spray on both the top and bottom.
5 In a mixing bowl, stir together the flour, protein powder, baking
powder, salt, stevia, and nutmeg. Add the vanilla, mashed
banana, egg whites, and almond milk. Stir until thick and no
lumps remain.
6 Pour half the batter into the hot waffle iron (or all of the batter
for a large waffle iron), close the iron and cook until the waffle
is crisp and cooked through, about 4 minutes. If your waffle
maker has an indicator light, wait for it to turn green before
removing. Repeat with the remaining waffle batter.
7 Transfer chicken and waffles to a plate and top with sugar-free
syrup and fresh fruit to serve (optional).
Little Fat Loss Ingredient Tweaks
Optional for serving:
Sugar-free syrup and fresh fruit
Built with science cookbook
Chicken Thighs Full Fat Cheese Eggs Sugar Regular Syrup builtwithscience.com
Chicken Breast (boneless, skinless)
Low Fat Cheese
Egg Whites
Stevia
Sugar-Free Syrup
MAIN MENU
36
Savory Chaffles
Vegetarian
1
5
SERVING
Calories
245
MIN PREP
Fat
17g
Carbs
2g
BWS
Favorite
5
MIN COOK
Protein
21g
Fiber
0g
Ingredients
Instructions
3 56g (1/2 cup) low-fat shredded
1 Preheat a waffle iron and spray the top and bottom with non
stick spray.
mozzarella cheese
2 In a mixing bowl, whisk together the cheese, egg, garlic, basil,
and salt until the egg is smooth.
3 1 large egg
3 1 garlic clove, minced
(or 1/2 tsp garlic powder)
3 Pour the mixture into the waffle iron. You can make two mini
or one regular sized waffle with this recipe.
4 Close the iron and cook until the waffle is crisp and cooked
through, about 4 minutes. If your waffle maker has an
indicator light, wait for it to turn green before removing.
3 1/2 tsp dried basil
3 1/4 tsp salt
5 Serve hot with shredded potatoes, fresh fruit, and tomato
sauce or low sugar or sugar-free ketchup (optional).
Optional for serving:
Shredded potatoes, fresh fruit,
tomato sauce or low sugar or
sugar-free ketchup
Little Fat Loss Ingredient Tweaks
Full Fat Cheese Low-Fat Cheese
Butter Non-Stick Spray
Regular Ketchup L ow Sugar or
Sugar-Free Ketchup
Built with science cookbook
Fat Loss Fact
Although this recipe is higher in fat compared to some of
our other recipes, fat intake itself will not cause fat gain unless it leads to a calorie surplus. Fats help the body to
absorb fat-soluble vitamins, including vitamins A, D, E, and K,
and make up the cell walls of every single one of our trillions
of cells! Fats also assist with proper hormone production,
including estrogen, testosterone, and progesterone.
builtwithscience.com
MAIN MENU
37
BREAKFAST
SANDWICHES & WRAPS
Built with science cookbook
builtwithscience.com
Muscle Griddle
BWS
Favorite
1
5
SERVING
Calories
265
10
MIN PREP
Fat
5g
Carbs
29g
MIN COOK
Protein
26g
Fiber
5g
Ingredients
Instructions
3 25g (~1 large slice) turkey bacon
1 Heat a skillet over medium heat and spray with non-stick
spray. When hot, add the turkey bacon and cook until crisp,
about 5 minutes, flipping once or twice. Transfer to a plate
and turn off the heat.
3 70g (1/4 cup) egg whites
3 1/4 tsp salt
3 1/8 tsp pepper
3 15mL (1 tbsp) sugar-free maple syrup,
2 In a small bowl, whisk the egg whites with the salt, pepper,
sugar-free syrup, and nutritional yeast.
3 9g (1 tbsp) nutritional yeast
3 Return the skillet to medium heat and spray with non-stick
spray. Add the egg white mixture and cook until just set, about
4-5 minutes. Fold the egg whites in half, then into quarters.
3 1 low-calorie whole wheat English muffin
4 While the eggs cook, toast the English muffin.
plus more for serving
(aim for 120-150 calories per muffin)
3 23g (~1 slice) low-fat cheese
(~45 calories per slice)
5 Top the English muffin with the eggs, cheese, and turkey
bacon.
6 Serve hot with more sugar-free syrup if you like.
Little Fat Loss Ingredient Tweaks
Compared to McDonald’s Bacon, Egg & Cheese
McGriddle, you save 165 calories and 16g of fat by
making these swaps:
Regular English Muffin Bacon Eggs Full Fat Cheese Butter Regular Syrup Built with science cookbook
Low Calorie English Muffin
Turkey Bacon
Egg Whites
Low Fat Cheese
Non-Stick Spray
Sugar-Free Syrup
builtwithscience.com
MAIN MENU
39
Lean English Muffin
Vegetarian
1
5
SERVING
Calories
247
MIN PREP
Fat
3g
Carbs
5
MIN COOK
Protein
30g
BWS
Favorite
25g
Fiber
5g
Ingredients
Instructions
3 100g (~1/3 cup) egg whites
1 In a small bowl, whisk the egg whites with the salt, pepper,
garlic powder, and nutritional yeast, if using.
3 1/4 tsp salt
3 9g (1 tbsp) nutritional yeast (optional)
2 Heat a medium skillet over medium heat and spray with nonstick spray. Add the egg white mixture and cook until just
set, about 4-5 minutes. Fold the egg whites in half, then into
quarters.
3 1 low-calorie whole wheat English muffin
3
While the eggs cook, toast the English muffin.
4
Top the English muffin with the eggs and then the cheese.
3 1/8 tsp pepper
3 1/4 tsp garlic powder
(aim for 120-150 calories per muffin)
3 15g (2 tbsp) shredded low-fat cheese
or 1 slice low-fat cheese
5 Serve hot with low sugar or sugar-free ketchup (optional).
Optional for serving:
Low-sugar or
sugar-free ketchup
Little Fat Loss Ingredient Tweaks
Regular English Muffin Low Calorie English Muffin
Eggs Egg Whites
Full Fat Cheese Low Fat Cheese
Butter Non-Stick Spray
Regular Ketchup L ow-Sugar or Sugar-Free Ketchup
Built with science cookbook
Fat Loss Fact
The original Egg McMuffin is made with butter. One tbsp of
regular butter contains 105 calories and 12g of fat. Compare
this to 1 spray (1/3 of a second) of non-stick spray which only
contributes 2 calories and 0.2g of fat. Non-stick spray is an
extremely easy way to save on unwanted calories!
builtwithscience.com
MAIN MENU
40
Sausage & Sun-Dried Tomato Breakfast Wrap
1
5
SERVING
Calories
442
10
MIN PREP
Fat
14g
Carbs
MIN COOK
Protein
39g
40g
BWS
Favorite
Fiber
7g
Ingredients
Instructions
3 1 large low-calorie whole wheat tortilla
(aim for 150-180 calories per tortilla) or
Joseph’s Lavash
3 85g (3oz) cooked Italian chicken or
turkey sausage link, diced
3 14g (2 tbsp) diced sun-dried tomatoes or
40g (1/4 cup) diced cherry tomatoes
3 Large handful of baby spinach
3 90g (~1/3 cup) egg whites
3 Salt and pepper to taste
3 1/4 tsp garlic powder
3 9g (1 tbsp) nutritional yeast
3 20g (~2 tbsp) shredded low-fat
mozzarella cheese
3 Low-calorie sauce of choice (low sugar
1
Place the wrap on a large serving plate.
2 Heat a medium skillet over medium-high heat and spray with
non-stick spray.
3 When hot, add the diced sausage and cook, stirring, until
crispy on the edges, about 4 minutes. Add the diced sundried tomatoes and spinach onto the pan and cook for
another 1-2 minutes, until the spinach is wilted.
4
In a small bowl, whisk the egg whites with a pinch of salt and
pepper and the garlic powder, then add the egg whites to the
skillet. Sprinkle with the nutritional yeast and cheese. Cook
until the eggs are set all the way through and no longer runny
in the center, about 3 to 4 minutes.
5 Transfer the egg mixture to the center of the wrap.
6 Top with your sauce of choice and fold the tortilla closed to
shape a burrito by tucking the top and bottom of the tortilla
over the filling and wrapping the sides in to overlap down the
center of the roll. Serve hot.
or sugar-free ketchup, our homemade
Spicy Mayo, hot sauce, sriracha, etc.)
Little Fat Loss Ingredient Tweaks
Regular Tortilla Eggs Pork Sausage Full Fat Cheese Oil Regular Sauce
Built with science cookbook
Low Calorie Tortilla Wrap
Egg Whites
Lean Chicken or Turkey Sausage
Low Fat Cheese
Non-Stick Spray
Low Calorie Sauce
Fat Loss Fact
Per 100g (3.5oz), chicken or turkey sausages generally
contain 100 less calories, 80% less (20g less) fat, and
7g more protein compared to regular pork sausages!
builtwithscience.com
MAIN MENU
41
BREAKFAST
CLASSIC BREAKFASTS
& OMELETTES
Built with science cookbook
builtwithscience.com
Classic Eggs Benedict
1
5
SERVING
Calories
331
MIN PREP
Fat
11g
Carbs
30g
10
MIN COOK
Protein
28g
Vegetarian
BWS
Favorite
Fiber
5g
Ingredients
Instructions
3 15mL (1 tbsp) white vinegar
1 Fill a deep skillet with three inches of water and the tbsp of
white vinegar. Heat the skillet on the stove over medium-low
heat and bring to a low simmer. Crack the eggs into a small
ramekin or bowl.
3 2 eggs
3 45g (3 tbsp) plain fat-free Greek yogurt
3 1 tsp lemon juice
3 9g (1 tbsp) nutritional yeast
3 1 tbsp fresh tarragon or other herb
(basil, parsley, cilantro, thyme, oregano)
3 1/4 tsp salt, to taste
3 1 low-calorie whole wheat English muffin
(aim for 120-150 calories per muffin)
2 In a small bowl, whisk together the yogurt, 1 tbsp water, lemon
juice, nutritional yeast, herbs, and salt until uniform.
3 When the water is just barely simmering, gently transfer the
eggs into the water. To avoid breaking the yolk, lower the bowl
with the egg very close to the water and gently tip it into the
water to avoid splashing. Simmer until the yolks are just set,
about 3 minutes. Remove with a slotted spoon and pat the
eggs dry with paper towels.
4
Meanwhile, toast the English muffin.
5 Top the English muffin with the eggs and drizzle with sauce.
Serve hot.
Little Fat Loss Ingredient Tweaks
Compared to an average eggs Benedict that you
would find at a restaurant, you save 322 calories
and 27g of fat in this recipe by making these swaps:
Regular English Muffin Low Calorie English Muffin
Regular Hollandaise Sauce P lain Fat-Free Greek Yogurt,
Nutritional Yeast,
and Fresh Herbs
Built with science cookbook
builtwithscience.com
MAIN MENU
43
Eggs Royale
1
5
SERVING
Calories
405
MIN PREP
Fat
13g
Carbs
33g
10
MIN COOK
Protein
39g
Fiber
6g
Ingredients
Instructions
3 15mL (1 tbsp) white vinegar
1 Fill a deep skillet with three inches of water and the tbsp of
white vinegar. Heat the skillet on the stove over medium-low
heat and bring to a low simmer. Crack the eggs into a small
ramekin or bowl.
3 45g (3 tbsp) plain fat-free Greek yogurt
3 1 tsp lemon juice
3 1 tsp everything bagel seasoning
3 9g (1 tbsp) nutritional yeast
3 2 tsp minced dill (optional)
3 1/4 tsp salt, to taste
3 2 eggs
3 1 low-calorie whole wheat English muffin
(aim for 120-150 calories per muffin)
3 90g or 1 small tomato, sliced thinly
3 56g (2 oz) smoked salmon
Little Fat Loss Ingredient Tweaks
Regular English Muffin Low Calorie English Muffin
Regular Hollandaise Sauce P lain Fat-Free Greek Yogurt,
Nutritional Yeast, and
Fresh Herbs
Built with science cookbook
2 In a small bowl, whisk together the yogurt, lemon juice,
everything bagel seasoning, nutritional yeast, dill (if using), 1
tbsp water, and salt until uniform.
3 When the water is just barely simmering, gently transfer the
eggs into the water. To avoid breaking the yolk, lower the
bowl with the egg very close to the water and gently tip it
into the water to avoid splashing. Simmer until the yolks are
just set, about 3 minutes. Remove with a slotted spoon and
pat the eggs dry with paper towels.
4
Meanwhile, toast the English muffin.
5 Top the English muffin with the sliced tomatoes, smoked
salmon, then the eggs and drizzle with sauce. Serve hot.
Health Fact
Nutritional yeast is a common plant-based topping that
imparts a cheesy and nutty flavor. It contains a number of
micronutrients that may be lower in a plant-based diet, such
as vitamin B12.
builtwithscience.com
MAIN MENU
44
Grande Tex-Mex Omelette
Vegetarian
1
5
SERVING
Calories
307
MIN PREP
Fat
7g
Carbs
10
MIN COOK
Protein
14g
47g
Fiber
3g
Ingredients
Instructions
3 100g (~1 cup) mushrooms, diced
1 Heat a large skillet over medium heat and spray with non-stick
spray. Add the diced mushrooms and diced onions and cook
until the onions begin to brown. Add the spinach and cook
until wilted, then remove the vegetables from the pan.
3 30g (~1/4 cup) red onion, diced
3 Handful of spinach
3 300g (~1 1/2 cup) egg whites
3 Salt and pepper to taste
3 1 tsp taco seasoning
3 30g (1/4 cup) low-fat shredded cheese
3 Fresh minced cilantro
3 25g (1 tbsp) pico de gallo or salsa
3 20g (1 1/2 tbsp) fat-free plain Greek yogurt
2 Meanwhile, in a medium mixing bowl, beat or whisk the egg
whites with a pinch of salt and pepper and the taco seasoning,
until soft peaks form. Spray the skillet again with non-stick
spray and return to medium heat. When hot, pour in the egg
whites and spread flat with a spatula. Stir until the egg whites
start to set on the bottom.
3 Reduce the heat then lightly tap the pan 5 times on the stove
grates to remove any air bubbles.
4 Spread the cooked vegetable mixture and cheese over half of
the omelette and cover the top of the pan with a lid. Once the
egg whites are set, use a spatula to fold half of the omelette
over the filling. Hold closed for 30 seconds to seal the edge
closed.
5 Slide the omelette onto a plate or hold a plate over the skillet
and flip the pan to gently transfer.
6 Sprinkle with cilantro and serve with pico de gallo and yogurt.
Little Fat Loss Ingredient Tweaks
Eggs Egg Whites
Full Fat Cheese Low Fat Cheese
Sour Cream Plain Fat Free Greek Yogurt
Butter or Oil Non-Stick Spray
Built with science cookbook
Muscle Building Fact
This is a great choice if you’re behind on your protein target
for the day. Research suggests that for resistance training
individuals, 1.6-2.2 g/kg body weight (0.73-1 g/lb) is optimal
for building muscle.
builtwithscience.com
MAIN MENU
45
Rainbow Scramble
1
5
SERVING
Calories
209
MIN PREP
Fat
1g
Carbs
10
MIN COOK
Protein
16g
34g
Vegetarian
Fiber
6g
Ingredients
Instructions
3 150g or 1 medium zucchini, diced
1 Heat a large skillet over medium heat and spray with non-stick
spray.
3 70g or 1/2 red bell pepper, diced
3 70g (1 cup) sliced mushrooms
3 1/2 jalapeño pepper, minced (remove
seeds for less heat)
3 Salt and pepper to taste
3 200g (3/4 cup) egg whites, lightly beaten
3 9g (1 tbsp) nutritional yeast
2 Add the diced zucchini, diced bell pepper, sliced mushrooms
and minced jalapeño and cook until softened, 5-7 minutes.
Season with salt and pepper.
3 Pour in the egg whites and sprinkle with nutritional yeast and
basil. Cook, stirring, until just set, about 5 minutes.
4 Immediately remove the eggs from the skillet and serve hot
with low sugar or sugar-free ketchup and toasted bread
(optional).
3 1 tbsp minced fresh basil (or sub 1 tsp
dried basil)
Optional for serving:
Low sugar or sugar-free
ketchup and low-calorie whole
wheat bread (aim for 70-100
calories per slice)
Little Fat Loss Ingredient Tweaks
Eggs Egg Whites
Full Fat Cheese Nutritional Yeast
Butter or Oil Non-Stick Spray
Built with science cookbook
Fat Loss Fact
Negative calories are a common misconception. Vegetables are
generally very low in calories, though most of the calories will
still be absorbed by your body. We still recommend eating lots
of vegetables, however, as they generally contain less calories
compared to other foods and help to keep you full for longer!
builtwithscience.com
MAIN MENU
46
BREAKFAST
CEREAL
Built with science cookbook
builtwithscience.com
Protein Puffed Cereal
Vegan
(with vegan
protein powder)
1
5
SERVING
Calories
232
MIN PREP
Fat
4g
Carbs
0
MIN COOK
Protein
21g
28g
Fiber
6g
Ingredients
Instructions
3 30g (1 scoop) vanilla protein powder
1 In a shaker bottle, add the protein powder, almond milk,
cinnamon, and stevia (if using), and shake until no lumps of
protein powder remain.
3 360mL (1 1/2 cup) unsweetened
almond milk
2 Place the cereal in a bowl and pour the protein milk on top.
Top with fresh fruit and serve immediately.
3 1/2 tsp cinnamon
3 3/4 tsp stevia (optional)
3 16g (1 cup) wheat puffs or other
puffed cereal
3 75g (1/2 cup) fresh sliced strawberries,
banana, or other berry
Meal Prep / Storage Hack
Little Fat Loss Ingredient Tweaks
Milk Unsweetened Almond Milk
Sugary Cereal Puffed Rice Cereal
Pack the cereal and fruit in a container, carry your
shaker bottle with the protein shake, and take it
with you on the go!
Muscle Building Fact
This is a great meal to have before your workout
if you’re short on time (30-60 minutes before)
as it contains an adequate amount of protein
and quick-digesting carbohydrates to fuel
your performance.
Built with science cookbook
builtwithscience.com
MAIN MENU
48
LUNCH
SANDWICHES
Built with science cookbook
builtwithscience.com
How Is It Healthy Chicken Sandwich
1
20
SERVING
Calories
433
MIN PREP
Fat
8g
Carbs
48g
15
MIN COOK
Protein
48g
BWS
Favorite
Fiber
7g
Ingredients
Instructions
3 1 70g or 1 large raw boneless, skinless
chicken breast
1 On a cutting board, place the chicken between two pieces of
plastic wrap and pound it with a meat mallet or rolling pin until
flat and 1/4-inch thick.
3 120mL (1/2 cup) unsweetened almond milk
3 20mL (1 tbsp + 1 tsp) lemon juice, divided
3 1 tsp paprika, divided
3 1 tsp garlic powder, divided
3 1/4 tsp salt
3 1 5g (1/4 cup) Shake ‘n Bake or
Panko breadcrumbs
3 30g (2 tbsp) plain fat-free Greek yogurt
3 1 tsp Frank’s Red Hot Sauce
2 In a shallow bowl, stir together the almond milk, 15mL (1 tbsp)
lemon juice, 1/2 tsp paprika, 1/2 tsp garlic powder and salt.
Add the chicken, cover, and marinate for at least 10 minutes (or
overnight for more flavor) in the fridge.
3 Place the breadcrumbs in a shallow dish and sprinkle with
a pinch of salt and remaining 1/2 tsp paprika. Remove the
chicken from the marinade, discard remaining marinade and
coat the chicken on all sides in the breadcrumbs. Place the
breaded chicken in an air fryer basket and fry at 200°C/390°F
for 13 minutes, flipping after 6 minutes.
3 1 low-calorie whole wheat hamburger bun
(aim for 150-180 calories per bun)
4 Meanwhile, in a small bowl, whisk together the yogurt, hot
sauce, remaining 5mL (1 tsp) lemon juice and remaining 1/2 tsp
garlic powder. Season to taste with salt and pepper.
Optional for serving:
5 Toast the bun if you like. Spread each piece of bun with sauce,
then add the chicken and top with pickles and the remaining
bun. Serve immediately with a side of our No Fat French Fries
and low-sugar ketchup or sugar-free ketchup (optional).
Sliced pickles, our No Fat French
Fries, and low sugar or sugar-free ketchup
Little Fat Loss Ingredient Tweaks
Regular Hamburger Bun High Fat Buttermilk Deep Fryer Heavy Breading Full Fat Mayonnaise
Low Calorie Hamburger Bun
U nsweetened Almond Milk
and Lemon Juice
Air Fryer
Shake ‘n Bake or Panko Breadcrumbs
H omemade Sauce with Plain Fat Free
Greek Yogurt
Built with science cookbook
builtwithscience.com
MAIN MENU
50
Not Pulled Pork Sandwich
1
2
SERVING
Calories
620
MIN PREP
Fat
4g
Carbs
8
MIN COOK
Protein
113g
33g
Vegan
BWS
Favorite
Fiber
24g
Ingredients
Instructions
3 170g (3/4 cup) cooked black beans,
1 Heat a medium saucepan over medium heat, and stir together
the drained black beans, drained jackfruit, paprika, and BBQ
sauce. Once the jackfruit is heated up, make sure to use your
spoon to break the jackfruit into shreds and slightly mash the
beans. Cook until warmed through, about 5 minutes, then stir
in the nutritional yeast until uniform.
drained and rinsed
3 140g (5 oz) young jackfruit, drained
3 1/4 tsp smoked paprika
3 80g (1/3 cup) sugar-free BBQ sauce
(G-Hughes) or our homemade Tangy
BBQ Sauce
2
Meanwhile, toast the hamburger bun.
3 When the jackfruit pulled pork mixture is hot, serve it on the
toasted bun with sliced pickles (optional).
3 18g (2 tbsp) nutritional yeast
3 1 low-calorie whole wheat hamburger bun
(aim for 150-180 calories per bun)
Optional for serving:
Sliced pickles
Little Fat Loss Ingredient Tweaks
Regular BBQ Sauce Sugar Free BBQ Sauce
Pulled Pork Shredded Jackfruit
Regular Hamburger Bun Low Calorie Hamburger Bun
Full Fat Cheese Nutritional Yeast
Built with science cookbook
Health Fact
This recipe is high in fiber. In the United States, the
recommended daily intake is 14g of fiber per 1000 calories
you consume. For the average adult, this equates to 25g
for females and 38g for men. Fiber is generally a good thing,
as it helps to keep you full, promote bowel movements,
and may help to lower your “bad” LDL cholesterol levels.
builtwithscience.com
MAIN MENU
51
Guiltless Grilled Cheese
1
5
SERVING
Calories
385
MIN PREP
Fat
9g
Carbs
5
MIN COOK
Protein
44g
32g
Fiber
5g
Ingredients
Instructions
3 2 slices low-calorie whole wheat bread
1 Place the bread on a cutting board and top each slice with a
slice of cheese. Place the deli ham and apple slices on one slice
of bread. Drizzle with the balsamic glaze/vinegar and close the
sandwich.
(aim for 70-100 calories per slice)
3 45g (2 slices) of low-fat cheese
3 85g (~3 slices) deli ham
3 40g or 1/4 red apple, cored and sliced
very thinly into half moons
3 10mL (2 tsp) balsamic glaze or vinegar
Optional for serving:
Low-sugar or sugar-free ketchup
or tomato sauce
Little Fat Loss Ingredient Tweaks
Regular Bread
Low Calorie Bread
Full Fat Cheese
Low Fat Cheese
Bacon
Lean Ham Slices
Regular Ketchup
L ow-Sugar or Sugar-Free Ketchup
Built with science cookbook
2 Heat a panini press, large grill pan, or skillet to medium heat
and spray with non-stick spray. Add the sandwich and cover
the pan with a lid to melt the cheese faster. Cook for 2-3
minutes per side, until the cheese is melted and the bread is
golden.
3 Serve immediately with low sugar or sugar-free ketchup, or
tomato sauce (optional).
Muscle Building Fact
Try this pre or post-workout! This contains an adequate
amount of carbs to fuel your workout (or next workout),
enough protein to maximally stimulate muscle protein
synthesis, and has a lower fat content to minimize any
stomach or digestion upset during your workout.
Make It Vegetarian!
You can also make this a vegetarian lunch by skipping
the ham or replacing it with sautéed mushrooms or
caramelized onions!
builtwithscience.com
MAIN MENU
52
French Dip
1
5
SERVING
Calories
402
MIN PREP
Fat
14g
Carbs
15
MIN COOK
Protein
36g
33g
Fiber
6g
Ingredients
Instructions
3 55g or 1/2 small yellow onion, thinly sliced
1 Heat a medium skillet over medium-low heat and spray with
non-stick spray. When the skillet is hot, add the thinly sliced
onion and a pinch of salt and cook until softened and lightly
brown, about 10 minutes.
3 Salt and pepper to taste
3 100g (~3 1/2 slices) lean roast beef, sliced
into thin strips
3 30g (1/4 cup) low-fat shredded
mozzarella cheese
3 1 whole wheat sub roll (aim for 150-180
calories per sub)
3 120mL (1/2 cup) low-sodium beef broth
2 Add the sliced roast beef to the skillet and cook for about
1 minute, until heated through.
3 Push the onions and beef into a pile in the skillet and sprinkle
the top with cheese. Remove from the heat and cover the
skillet with a lid until the cheese is melted, about 2 minutes.
4 Toast the roll in an oven toaster or by heating it up on a
pan. Heat the broth in the microwave for 2 minutes, or until
steaming. Season the broth with salt and pepper to taste.
5 Transfer the beef and cheese to the toasted roll and serve
the sandwich with warm broth on the side for dipping.
Little Fat Loss Ingredient Tweaks
Compared to Arby’s Classic French Dip &
Swiss, you save 128 calories and 7g of fat in
this recipe by making these swaps:
Sub Roll Roast Beef Full Fat Cheese Butter or Oil Built with science cookbook
Low Calorie Sub Roll
Lean Roast Beef
Low Fat Cheese
Cooking Spray
Health Fact
This recipe is free of trans-fat compared to other Roast
Beef Dips. Trans-fat is the most harmful type of fat that
increases your “bad” LDL cholesterol, lowers your “good”
HDL cholesterol, and may raise your risk for heart disease.
builtwithscience.com
MAIN MENU
53
PIZZA SUB
1
8
SERVING
Calories
302
MIN PREP
Fat
10g
Carbs
2
MIN COOK
Protein
35g
18g
Fiber
5g
Ingredients
Instructions
3 1 whole wheat sub roll
1 Preheat the broiler to high.
(aim for 150-180 calories per sub)
3 45g (3 tbsp) low-sugar tomato sauce
or tomato puree
3 15g (~10 slices) turkey pepperoni
3 20g (2 tbsp) minced sweet onion
2 Toast the sub roll in the toaster or under the broiler for
2-5 minutes, until golden and crisp.
3 Place the sub roll on a baking sheet. Layer on the tomato
sauce, turkey pepperoni, onion, and cheese. Place under the
broiler until the cheese is melted, about 2 minutes. Keep a
close eye on it, as all broilers differ.
(optional)
3 30g (1/4 cup) low-fat shredded
4
Fold the sandwich closed and serve hot.
mozzarella cheese
Little Fat Loss Ingredient Tweaks
Compared to a Pizza Sub from Subway with
various toppings, you save ~150 calories and
~12g of fat by making these swaps:
Sub Roll Low Calorie Sub Roll
Pepperoni
Turkey Pepperoni
Full Fat Cheese
Low Fat Cheese
Built with science cookbook
Meal Prep Tip
To save on time, you can make the sandwich in the morning,
wrap it in tin foil and easily reheat it for lunch in an oven or
microwave. If you heat it up in the microwave, please make
sure to remove the tin foil beforehand!
builtwithscience.com
MAIN MENU
54
LUNCH
BURRITOS, WRAPS
& QUESADILLAS
Built with science cookbook
builtwithscience.com
Fat Chicken Burrito
1
10
SERVING
Calories
448
15
MIN PREP
Fat
12g
Carbs
MIN COOK
Protein
34g
51g
BWS
Favorite
Fiber
6g
Ingredients
Instructions
3 170g or 1 large raw boneless, skinless
1 Sprinkle the chicken strips with the taco seasoning and a pinch
of salt and toss to coat.
chicken breast, cut into 1/4-inch thick strips
3 2 tsp taco seasoning
3 Pinch of salt
3 85g (1 cup) cauliflower rice
3 1-3 tsp taco or hot sauce, to taste
3 Large handful of spinach
3 1 large low-calorie tortilla (aim for 150-180
calories per tortilla) or Joseph’s Lavash
3 20g (3 tbsp) low-fat shredded cheese
3 35g (2 tbsp) plain fat-free Greek yogurt
(optional)
Optional for serving:
Fresh salsa and hot sauce
Little Fat Loss Ingredient Tweaks
Chicken Thighs C hicken Breast (boneless, skinless)
Full Fat Cheese L ow Fat Cheese
Oil N on-Stick Spray
Regular Tortilla L ow Calorie Tortilla Wrap
Sour Cream P lain Fat-Free Greek Yogurt
White Rice C auliflower Rice
Built with science cookbook
2 Heat a large skillet over medium heat and spray with non-stick
spray. When hot, add the chicken strips and cook for 6-8 minutes,
turning the chicken every few minutes for even cooking. When
the chicken is fully cooked, remove it from the skillet.
3 Spray the skillet again with non-stick spray. Add the cauliflower
rice, taco/hot sauce and spinach and cook until the spinach
is wilted and the cauliflower is cooked through, about 2-3
minutes. Season to taste with salt, pepper, and more taco/hot
sauce if you like.
4
lace the wrap on a cutting board and fill it with the cauliflower
P
rice and spinach in a line down the center. Add the chicken
alongside the cauliflower and top with the cheese. If you like,
add dollops of yogurt on top (we’d highly recommend this!).
5 Wrap the burrito by folding the top and bottom of the tortilla
inwards and over the filling, then wrap in the sides so they
overlap down the center.
6 Heat the skillet over medium heat and sear the burrito on all
sides until golden brown. Serve hot with fresh salsa or more
hot sauce (optional).
Meal Prep Tip
You can make the filling for this burrito for meal prep,
then assemble it in the morning for a packable lunch.
The filling will stay fresh in the fridge for up to four days.
builtwithscience.com
MAIN MENU
56
Chili-Lime Steak Burrito
1
10
SERVING
Calories
539
10
MIN PREP
Fat
15g
Carbs
MIN COOK
Protein
61g
40g
Fiber
14g
Ingredients
Instructions
1
3 1 tsp garlic powder
3
1 1/2 tsp taco seasoning, divided
3
1/2 tsp cumin
3
2 tbsp taco sauce
3
Salt and pepper to taste
3
113g (4oz) lean flank or sirloin steak, sliced
thinly (aim for 140-170 calories per 4 oz)
3
60g or 1/2 red or green bell pepper,
sliced thinly
3
60g or 1/2 small sweet onion, sliced thinly
3
50g (~1/2 cup) cauliflower rice
3
43g (1/4 cup) cooked black beans, drained
and rinsed
3
1/2 fresh lime, juiced or 2 tsp lime juice
3
1 large low-calorie tortilla (aim for 150-180
calories per tortilla) or Joseph’s Lavash
3
7g (2 tbsp) shredded lettuce
3
35g (2 tbsp) no-sugar-added salsa
3
30g (2 tbsp) guacamole or our
Holy Guacamole
3
30g (2 tbsp) plain fat-free Greek yogurt
In a Ziploc bag or container, whisk together the garlic powder,
1/2 tsp taco seasoning, cumin, taco sauce, salt, and pepper until
smooth. Add the sliced steak and marinate for at least
10 minutes and up to overnight for maximum flavour.
2 Heat a large skillet over medium heat and spray with non-stick
spray. When hot, add the sliced bell pepper and sliced onion and
cook, stirring, for about 5 minutes, until softened. Add the cauliflower
rice and beans and cook for 1 minute, until heated through.
Sprinkle with the remaining 1 tsp taco seasoning and a pinch of salt
and pepper, stir to combine, and push the veggies to one side of
the skillet.
3 Add the steak to the other side of the skillet and cook for about
2-3 minutes per side, until cooked through. Add the lime juice and
stir to combine.
4 Lay the tortilla on a flat work surface. Place the cauliflower rice,
beans and fajita veggie mixture in a line down the center, followed
by the steak. Top with lettuce, salsa, guacamole and yogurt.
5 Wrap the burrito by folding the top and bottom of the tortilla
inwards and over the filling, then wrap in the sides so they overlap
down the center.
6 Heat the skillet over medium heat and sear the burrito on all sides
until golden brown (optional). Serve hot.
Little Fat Loss Ingredient Tweaks
Regular Tortilla L ow Calorie Tortilla Wrap
High Fat Cuts of Steak L ean Flank or Sirloin Steak
White Rice C auliflower Rice
Sour Cream P lain Fat-Free Greek Yogurt
Oil N on-Stick Spray
Built with science cookbook
Muscle Building Fact
Creatine is one of the most well-researched supplements that may
help with building muscle mass in conjunction with resistance training.
In addition to finding it in a supplement form, creatine can be found
in food such as meat, fish, and poultry.
builtwithscience.com
MAIN MENU
57
COPYCAT CRUNCHWRAP SUPREME
1
5
SERVING
Calories
484
MIN PREP
Fat
20g
Carbs
43g
15
MIN COOK
Protein
33g
Fiber
4g
Ingredients
Instructions
3
40g or 1/4 white onion, diced
3
70g or 1/2 bell pepper, diced
3
1 13g (4oz) 93% lean or leaner raw
ground beef (or extra-lean ground
chicken or turkey)
3
1 tsp taco seasoning
3
15mL (1 tbsp) lime juice
3
Salt and pepper to taste
3
1 large low-calorie tortilla (aim for 150-180
calories per tortilla) or Joseph’s Lavash
3
15g (1 tbsp) plain fat-free Greek yogurt
3
15g (1 tbsp) salsa, plus more for serving
3
7g (2 tbsp) chopped lettuce
3
20g (~2 tbsp) low-fat shredded cheese
3
10g (5 chips) Quaker Mini tortilla chips
Optional for serving:
1 Heat a large skillet over medium-high heat and spray with
non-stick spray. When hot, add the diced onion and diced
pepper and cook, stirring, until softened, about 4 minutes.
Add the ground beef, taco seasoning and a big pinch of salt.
2 Cook, breaking the meat up into small pieces, until no longer
pink, about 4 minutes. Add the lime juice and season to taste
with salt and pepper.
3 Place the tortilla on a cutting board and add the yogurt, salsa
and lettuce in the center. Next, top with most of the ground beef
filling (save any that doesn’t fit to serve on the side), then the
cheese. Crush up the tortilla chips and place them on top.
4 Fold the edges of the tortilla up around the center. If there is an
opening in the top, cut a small circle from another tortilla and
place it in the hole to cover.
5 Heat a panini press, large waffle iron, or skillet and spray with
non-stick spray. When hot, add the sandwich seam side down
and sear for about 2 minutes per side, until golden.
6 Serve hot with more fresh salsa or hot sauce for
dipping (optional).
Fresh salsa and hot sauce
Little Fat Loss Ingredient Tweaks
Regular Tortilla Low Calorie Tortilla Wrap
High Fat Ground Meat
Extra Lean Ground Meat
Deep Fried Tortilla Chip
Oven Baked Low Calorie Tortillas
Full Fat Cheese
Low Fat Cheese
Sour Cream
Plain Fat Free Greek Yogurt
Built with science cookbook
Cooking Tips
To assemble your wrap, fold the sides up over the filling,
overlapping the tortilla to hold everything in place. Then grill
your wrap, seam side down, until it’s golden and crispy
all over. The low-fat cheese will help keep your sandwich
closed as it melts.
builtwithscience.com
MAIN MENU
58
CHEESY SHRIMP QUESADILLA
1
5
SERVING
Calories
383
MIN PREP
Fat
11g
Carbs
10
MIN COOK
Protein
31g
40g
BWS
Favorite
Fiber
7g
Ingredients
Instructions
3 1 large low-calorie, whole wheat tortilla
(aim for 150-180 calories per tortilla) or
Joseph’s Lavash
3 113g (4 oz) thawed shrimp, diced
3 1/2 tsp taco seasoning or chili powder
3 9g (1 tbsp) nutritional yeast
3 2 tsp lime juice
3 Salt and pepper to taste
3 60g or 1/2 red bell pepper, finely diced
3 30g (1/4 cup) shredded low-fat cheese
Optional for serving:
Guacamole, sugar-free BBQ
sauce, or more plain fat-free Greek yogurt
Little Fat Loss Ingredient Tweaks
1
Place the tortilla on a serving plate.
2 In a medium bowl, toss the diced shrimp with the taco
seasoning/chili powder, nutritional yeast, lime juice, and a pinch
of salt and pepper.
3 Heat a large skillet over medium heat and spray with non-stick
spray. When hot, add the finely diced pepper and cook for
about 2 minutes, until softened.
4 Add the shrimp and any remaining seasoning to the skillet and
cook until they just turn pink, 2-3 minutes, then turn off the
heat. Transfer the filling to one half of the tortilla and sprinkle
with the cheese. Fold in half to close.
5 Return the skillet to medium-high heat and spray with non
stick spray. Gently place the quesadilla in the pan. Cook until
the cheese is melted and the quesadilla is golden brown, about
2 minutes per side.
6 Serve hot with guacamole, sugar-free BBQ sauce, or yogurt
(optional).
Muscle Building Fact
Regular Tortilla Low Calorie Tortilla Wrap
Shrimp is fat-free, high in protein, and filled with
micronutrients. A good rule of thumb is that one
shrimp contains 1g of protein!
Full Fat Cheese L ow-Fat Cheese and
Nutritional Yeast
Meal Prep Tip
Oil
Non-Stick Spray
Built with science cookbook
Make several quesadillas at once. Let them cool and
wrap them in aluminum foil or store in an airtight
container in the fridge for up to three days.
builtwithscience.com
MAIN MENU
59
LUNCH
TACOS
Built with science cookbook
builtwithscience.com
Crunchy Mango Beef Tacos
1
5
SERVING
MIN PREP
(3 Tacos)
Calories
432
Ingredients
Fat
16g
Carbs
40g
10
MIN COOK
Protein
32g
Fiber
6g
Instructions
3 55g or 1/2 small white onion, diced
3 113g (4oz) 93% lean or leaner raw ground
beef (or extra-lean ground chicken
or turkey)
3 2 tsp taco seasoning
3 Salt and pepper to taste
3 100g or 1 small tomato, diced
3 20g (2 tbsp) mango, diced
3 1 tbsp minced scallion or white onion
3 2 tbsp minced fresh cilantro
1
eat a large skillet over medium heat and spray with non-stick
H
spray. When hot, add the diced onion and cook until softened,
about 4 minutes.
2 Add the ground beef and taco seasoning, and cook until no
longer pink, breaking up the meat into small pieces, about 5
minutes. Season to taste with salt and pepper.
3 In a small bowl, toss together the diced tomato, diced mango,
minced scallion/onion, minced cilantro, lime juice, sriracha,
and a pinch of salt. Add more lime and salt to taste.
4 Fill the taco shells with the meat, mango salsa, yogurt, and
guacamole if you like. Serve hot.
3 1/2 fresh lime, juiced or 2 tsp lime juice
3 1/2 tsp sriracha or other hot sauce
3 3 hard shell taco shells (~50-60 calories
per taco)
3 30g (2 tbsp) plain fat-free Greek yogurt
3 30g (2 tbsp) guacamole (optional)
Little Fat Loss Ingredient Tweaks
High Fat Ground Meat
Extra Lean Ground Meat
Sour Cream Plain Fat Free Greek Yogurt
Oil
Non-Stick Spray
Built with science cookbook
Health Fact
Spices are a fantastic way to add flavor to a recipe with no
or minimal contribution to calories. The spices listed in these
recipes are a starting point- you are welcome to add more
or less (or other spices and herbs) to tailor to your personal
preferences.
builtwithscience.com
MAIN MENU
61
Loaded Veggie Taco Bowl
1
10
SERVING
Calories
450
MIN PREP
Fat
14g
Carbs
15
MIN COOK
Protein
53g
28g
Vegan
Fiber
15g
Ingredients
Instructions
3 200g extra-firm tofu, diced
3 Salt and pepper to taste
3 100g or 1 small tomato, diced
3 100g or 1 medium bell pepper, diced
3 80g (1/2 cup) cooked white rice
3 85g (1 cup) cauliflower rice
3 Handful of chopped spinach
3 1/2 tsp garlic powder
1
eat a large skillet over medium heat and spray with non-stick
H
spray. When hot, add the diced tofu, sprinkle with salt, and
sear the tofu for 2-3 minutes per side, until browned on each
side. Add the diced tomato and diced pepper and cook until
softened, about 5 minutes.
2 Add the white rice, cauliflower rice, chopped spinach, garlic
powder, paprika, and taco sauce or seasoning to the skillet and
stir until warmed through, 3 to 4 minutes. Season to taste with
salt, pepper, and/or more taco sauce.
3 Transfer the tofu mixture to a serving bowl and top with
guacamole and salsa, and serve. You can store leftovers in an
airtight container for up to four days in the fridge.
3 1 tsp smoked paprika
3 1 tbsp taco sauce or 2 tsp taco seasoning
3 30g (2 tbsp) guacamole or our
Holy Guacamole
3 50g (~1/4 cup) no sugar added salsa
Little Fat Loss Ingredient Tweaks
High Fat Meat Extra-Firm Tofu
White Rice H alf White Rice and
Half Cauliflower Rice
Oil
Non-Stick Spray
Built with science cookbook
Muscle Building Fact
Tofu is a source of complete protein, meaning it contains
all of the essential amino acids, which makes it a staple
plant-based protein source. We recommend choosing the
extra firm variety when possible, as this contains the most
amount of protein!
builtwithscience.com
MAIN MENU
62
Toned Turkey Tacos
1
5
SERVING
MIN PREP
(2 Tacos)
Calories
462
Fat
14g
Carbs
10
MIN COOK
Protein
51g
33g
Fiber
9g
Ingredients
Instructions
3 60g or 1/2 yellow white onion, diced
3 140g or 1 small red or green bell
pepper, diced
3 113g (4 oz) 93% lean or leaner raw ground
turkey (or extra-lean ground chicken or
beef)
3 113g (1/2 cup) no sugar added chunky
salsa, plus more for serving
3 Salt and pepper to taste
1
eat a large skillet over medium heat and spray with non-stick
H
spray. When hot, add the onion and bell pepper and cook until
softened, about 5 minutes.
2 Add the ground turkey and cook until no longer pink, breaking
up the meat into small pieces, about 2 minutes.
3 Stir in the salsa and bring to a simmer. Cook for 1-2 minutes,
until hot. Then season to taste with salt and pepper.
4 Heat the tortillas in the microwave until pliable, about
30 seconds.
5 Fill the tortillas with the turkey and vegetable mixture and top
with lettuce, yogurt, and more salsa if you like.
3 2 8-inch whole wheat tortillas (aim
for 70-100 calories per tortilla)
3 35g (2/3 cup) chopped lettuce
Meal Prep / Storage Hack
3 35g (2 tbsp) plain fat-free Greek yogurt
Prepare the ground turkey filling ahead of time and store in
the fridge. Reheat once you’re ready and assemble the tacos!
Little Fat Loss Ingredient Tweaks
Make It For The Family!
Regular Tortillas L ow Calorie Tortilla Wraps
High Fat Ground Meat E xtra Lean Ground Meat
Sour Cream P lain Fat Free Greek Yogurt
Oil N on-Stick Spray
Built with science cookbook
For a fun build-your-own taco night, you can double or triple
the ingredients and use a large skillet. Fill bowls with your
favorite toppings and let everyone build their own tacos.
builtwithscience.com
MAIN MENU
63
LUNCH
Asian Fast Food: Meat dishes
Built with science cookbook
builtwithscience.com
General Tso’s Chicken
1
5
SERVING
Calories
221
10
MIN PREP
Fat
5g
Carbs
4g
MIN COOK
Protein
40g
BWS
Favorite
Fiber
0g
Ingredients
Instructions
3 170g or 1 large raw boneless, skinless
AIR FRYER METHOD
chicken breast, cut into bite-sized pieces
3 Salt and pepper to taste
3 30g (2 tbsp) low sugar or sugar-free ketchup
3 15mL (1 tbsp) regular or low-sodium soy
sauce
3 1/2 tsp stevia (optional)
3 1 garlic clove, minced or 1/2 tsp
garlic powder
3 1/4 tsp minced fresh ginger
3 1/4 tsp red pepper flakes
3 1 tsp sesame seeds (optional)
3 1 tbsp minced scallions (optional)
Optional for serving:
85g (1 cup) cauliflower rice and
73g (1/2 cup) cooked white rice
Little Fat Loss Ingredient Tweaks
Chicken Thighs
Chicken Breast (boneless, skinless)
Regular Ketchup
Low Sugar or Sugar-Free Ketchup
Sugar
Stevia
Oil
Non-Stick Spray
White Rice
H alf White Rice and Half Cauliflower Rice
Built with science cookbook
1 Spray the air-fryer basket with cooking spray and add
the chicken. Season the chicken with salt and pepper. Air
fry at 205°C/400°F for 10 minutes, tossing the chicken
halfway through.
2 Meanwhile, place a medium saucepan over low heat and spray
with non-stick spray. Add and whisk together the ketchup, soy
sauce, stevia, garlic, ginger, and red pepper flakes. Bring to a
boil, then simmer for 2-3 minutes, or until the sauce thickens.
Remove the pan from heat.
3 When the chicken is cooked, add the chicken to the pan with
the sauce and mix until well covered.
4 Sprinkle the chicken with sesame seeds and scallions if you
like. Serve with 1 cup cauliflower rice and 1/2 a cup of cooked
white rice (optional).
STOVE TOP METHOD
1 Heat a medium skillet over medium-high heat and spray with
non-stick spray. When hot, add the chicken and cook, stirring,
until fully cooked through, about 5-7 minutes.
2 Spray the empty skillet with non-stick spray again and place
over low-heat. Add and whisk together the ketchup, soy
sauce, stevia, garlic, ginger, and red pepper flakes. Bring to a
boil, then simmer for 2-3 minutes, or until the sauce thickens.
Remove the pan from heat.
3 Sprinkle the chicken with sesame seeds and scallions if you
like. Serve with 1 cup cauliflower rice and 1/2 a cup of cooked
white rice (optional).
builtwithscience.com
MAIN MENU
65
Unbuttered Butter Chicken
1
10
SERVING
Calories
333
MIN PREP
Fat
13g
Carbs
14g
15
MIN COOK
Protein
40g
BWS
Favorite
Fiber
3g
Ingredients
Instructions
3 60g or 1/2 small yellow onion, sliced thinly
3 1 garlic clove, minced
3 1 tbsp minced ginger
1
eat a large skillet over medium heat and spray with non-stick
H
spray. When hot, add the sliced onion and cook for 5 minutes,
or until softened.
2 Add the garlic and ginger, and stir for 1 minute, until fragrant.
Add the diced chicken and sprinkle with salt and pepper. Cook
while stirring, until browned on all sides, about 5 minutes. Add
in the paprika and curry powder, then stir for an additional 30
seconds.
3 170g or 1 large raw boneless, skinless
chicken breast, cut into bite-sized pieces
3 Salt and pepper to taste
3 1 tsp paprika
3 Add the tomato puree, coconut milk, and stevia. Use a wooden
spoon to scrape up any browned bits on the bottom of the
pan. Bring to a simmer, then reduce the heat to low and cook
for 5-7 minutes, or until the chicken is cooked through and no
longer pink on the inside. Stir in the lime juice and cilantro
(if using) and season to taste with salt and pepper.
3 1 tsp curry powder
3 25g (2 tbsp) tomato puree
3 120mL (1/2 cup) light coconut milk
3 1 tsp stevia
3 15mL (1 tbsp) lime juice
4 Serve hot with 1 cup cauliflower rice and 1/2 cup cooked white
rice (optional).
3 1 tbsp fresh cilantro (optional)
Optional for serving:
85g (1 cup) cauliflower rice and
73g (1/2 cup) cooked white rice
Little Fat Loss Ingredient Tweaks
Chicken Thighs
Chicken Breast (boneless, skinless)
Regular Ketchup
Low Sugar or Sugar-Free Ketchup
Sugar Stevia
Fat Loss Fact
Oil
Non-Stick Spray
White Rice H alf White Rice and Half Cauliflower Rice
Built with science cookbook
By using light coconut milk, we consume only 1/3 of
the calories and fat compared to full-fat coconut milk.
Reducing the fat content of a meal can be a strategy
to reduce overall calorie intake because fat is the most
calorie-dense macronutrient.
builtwithscience.com
MAIN MENU
66
Orange Chicken
1
10
SERVING
Calories
301
10
MIN PREP
Fat
5g
Carbs
21g
MIN COOK
Protein
43g
Fiber
1g
Ingredients
Instructions
3 30g (1/4 cup) cornstarch
3 1/2 tsp salt
3 170g or 1 large raw boneless, skinless
chicken breast, cut into bite-sized pieces
3 30g (2 tbsp) egg whites
3 20mL (1 tbsp + 1 tsp) fresh orange juice
3 1/2 tsp orange zest
3 15mL (1 tbsp) regular or low-sodium soy
sauce
3 2 tsp minced fresh ginger
3 1/2 tsp garlic powder
3 15g (1 tbsp) low sugar or
sugar-free ketchup
3 2 tsp stevia (optional, for a sweeter dish)
1
Stir together the cornstarch and salt in a shallow bowl.
2 In a separate bowl, toss the chicken pieces with the egg
whites. Transfer the chicken to the bowl with the cornstarch,
shaking off any excess egg whites. Toss to coat the chicken in
the cornstarch, then shake off any excess cornstarch.
3 Heat a large skillet over medium-high heat and spray with non
stick spray. When hot, add the chicken and cook until browned
on all sides, turning the chicken every few minutes until cooked
through, about 6-7 minutes.
4 Meanwhile, in a small bowl, stir together the orange juice,
orange zest, soy sauce, ginger, garlic powder, ketchup, and
stevia (if using).
3 1 tbsp minced scallions (optional)
5 Add the sauce to the skillet and reduce the heat to low. Quickly
stir the chicken to coat fully in the sauce, until sticky then
remove from heat.
Optional for serving:
6 Sprinkle with scallions and serve hot with 1 cup cauliflower rice
and 1/2 a cup of cooked white rice (optional).
85g (1 cup) cauliflower rice and
73g (1/2 cup) cooked white rice
Little Fat Loss Ingredient Tweaks
Chicken Thighs
Chicken Breast (boneless, skinless)
Fat Loss Fact
Eggs Egg Whites
Sugar Stevia
Chicken breast is one of the leanest protein sources out there!
Per 100g (3.5 oz) raw contains 120 calories, 22.5g protein, and
only 2.5g of fat. Generally, the chicken breast is the leanest,
followed by the drumstick, thigh, and wings.
Oil
Non-Stick Spray
White Rice H alf White Rice and Half Cauliflower Rice
Built with science cookbook
builtwithscience.com
MAIN MENU
67
LUNCH
ASIAN FAST FOOD: NOODLES
Built with science cookbook
builtwithscience.com
Creamy Pad Thai
1
5
SERVING
Calories
459
15
MIN PREP
Fat
7g
Carbs
MIN COOK
Protein
52g
47g
BWS
Favorite
Fiber
8g
Ingredients
Instructions
3 28g (1 oz) pad Thai rice noodles
3 19g (3 tbsp) powdered peanut
butter (PB2)
3 30mL (2 tbsp) regular or low-sodium
soy sauce
3 1 tsp chili garlic sauce (or 1/2 tsp crushed
red pepper flakes)
3 1 tsp fish sauce (optional but recommended)
3 2 tsp minced fresh ginger
3 1 garlic clove, minced
3 1 tbsp stevia
3 1/2 fresh lime, juiced or 2 tsp lime juice
3 140g or 1 medium raw boneless,
skinless chicken breast, diced into bitesized pieces
3 60g or 1/2 small onion, diced
3 80g or 1 large carrot, sliced
3 100g or 1 medium bell pepper, sliced
3 Salt and pepper to taste
1 Bring a small pot of water to a boil. Add the rice noodles and
cook for 6 minutes, or according to package instructions. Drain
the noodles and run under cold water.
2 In a small bowl, stir together the powdered peanut butter, soy
sauce, chili garlic sauce, fish sauce (optional), ginger, garlic,
stevia, and lime juice until smooth.
3
eat a large skillet over medium-high heat and spray with non-stick
H
spray. When hot, add the diced chicken and cook, stirring, until
browned and cooked through, about 6 minutes. Transfer to a plate.
4 Spray the empty skillet with non-stick spray again and add the
sliced onion, sliced carrot, and sliced bell pepper. Cook over
medium heat until softened, about 3 minutes.
5 Add the noodles and chicken to the skillet and add the sauce.
6 Cook until the sauce is thickened and coats the chicken and
vegetables, about 1-2 minutes. Season with salt and pepper to taste.
7 Serve hot with crushed peanuts and fresh cilantro on top if you like.
Optional for serving:
Crushed roasted peanuts
and fresh cilantro
Little Fat Loss Ingredient Tweaks
Regular Peanut Butter Powdered Peanut Butter
Chicken Thighs Chicken Breast (boneless, skinless)
Oil Non-Stick Spray
Sugar Stevia
Built with science cookbook
Fat Loss Fact
Traditional pad Thai sauces are made using regular peanut butter.
By using 3 tbsp of powdered peanut butter in our sauce, we
easily save 225 calories and 23g of fat compared to 3 tbsp of
regular peanut butter!
builtwithscience.com
MAIN MENU
69
Chicken Chow Mein
1
5
SERVING
Calories
445
MIN PREP
Fat
9g
Carbs
15
MIN COOK
Protein
42g
49g
Fiber
8g
Ingredients
Instructions
3 2
8g (1 oz) chow mein noodles or Hokkien
noodles*
3 30mL (2 tbsp) regular or low-sodium
soy sauce
3 15mL (1 tbsp) rice wine vinegar (or 15mL
(1 tbsp) lime juice + 1 tsp stevia)
3 15mL (1 tbsp) hoisin sauce
3 1/2 -1 tsp sriracha, to taste
3 1 tsp garlic powder
3 2 tsp minced fresh ginger
3 2 tsp sesame seeds
3 170g or 1 large boneless, skinless chicken
breast, diced into bite-sized pieces
3 100g (1 1/2 cup) shredded savoy cabbage
3 60g or 1/2 small onion, diced
3 60g (~1/2 cup) snap peas, sliced into
bite-sized pieces
1
ring a small pot of water to a boil. Add the chow mein
B
noodles and cook for 1-2 minutes without stirring, until
softened. Drain the noodles.
2 In a small bowl, stir together the soy sauce, vinegar, hoisin
sauce, sriracha, garlic powder, ginger, and sesame seeds
until smooth.
3 Heat a large skillet over medium-high heat and spray with
non-stick spray. When hot, add the diced chicken and cook,
stirring, until browned and cooked through, about 5-7 minutes.
Transfer to a plate.
4 Spray the skillet with non-stick spray again and add the
shredded cabbage, diced onion, and sliced snap peas. Cook
for about 4 minutes, or until the vegetables are slightly
softened and the peas are bright green.
5 Add the noodles to the skillet and cook for 2 minutes. Return
the chicken to the skillet along with the sauce and cook,
stirring, until the chicken is heated through and the sauce
is coating everything.
3 Salt and pepper to taste
6 Season to taste with salt and pepper, sprinkle with chopped
scallions and serve hot.
3 1 scallion, chopped
* When looking for chow mein or Hokkien noodles, select
brands that have around 200 calories per 2 oz serving
and are relatively low in fat.
Little Fat Loss Ingredient Tweaks
Chicken Thighs Oil Built with science cookbook
C hicken Breast (boneless, skinless)
N on-Stick Spray
Meal Prep Tip
Go ahead and make a big batch for lunch for the week!
You can store it for up to four days in an airtight container
in the fridge.
builtwithscience.com
MAIN MENU
70
LUNCH
ASIAN FAST FOOD: FRIED RICE
Built with science cookbook
builtwithscience.com
Shrimp Fried Rice
1
5
SERVING
Calories
354
15
MIN PREP
Fat
2g
Carbs
45g
MIN COOK
Protein
39g
Fiber
8g
Ingredients
Instructions
3 3
0mL (2 tbsp) regular or low-sodium
soy sauce
1 In a small bowl, whisk together the soy sauce, miso, rice
vinegar, ginger, and red pepper flakes.
3 1 tsp white miso paste or 1 tsp stevia
(optional)
2 Heat a large skillet over medium-high heat and spray with
non-stick spray. When hot, add the shrimp and a pinch of salt
and cook, stirring, until the shrimp is pink and cooked through,
about 3 minutes. Transfer the shrimp to a plate.
3 15mL (1 tbsp) rice vinegar or lime juice
3 1 tsp minced ginger
3 1 /2 tsp red pepper flakes or hot sauce,
to taste
3 1 13g (4 oz) large shrimp, peeled and
deveined
3 Spray the skillet with more non-stick spray and return to
medium-high heat. Add the egg whites, diced onion, minced
garlic, and diced bell pepper. Cook until the onions are
softened, about 5 minutes.
3 60g or 1/2 small onion, diced
4 Add the spinach, cooked brown/white rice, cauliflower rice,
and sauce, and stir until the greens are wilted and everything
is well combined. Return the shrimp to the skillet and mix until
everything is warmed through.
3 1 garlic clove, minced
5 Serve hot.
3 Pinch of salt
3 60g (1/4 cup) egg whites
3 160g or 1 1/2 medium bell pepper, diced
3 Large handful of spinach or kale
3 7
3g (1/2 cup) cooked brown or white rice
and 85g (1 cup) cauliflower rice
Little Fat Loss Ingredient Tweaks
Eggs White Rice High Fat Meats / Seafood Oil Built with science cookbook
Egg Whites
H alf White Rice and
Half Cauliflower Rice
Shrimp
Non-Stick Spray
Fat Loss Fact
If you are trying to limit your calorie intake, replacing half
of the regular rice for cauliflower rice is a smart option to
help keep you full, while still mimicking the texture of rice.
builtwithscience.com
MAIN MENU
72
Veggie Lover’s Fried Rice
1
5
SERVING
Calories
484
15
MIN PREP
Fat
10g
Carbs
MIN COOK
Protein
62g
36g
Vegetarian
Fiber
15g
Ingredients
Instructions
3 30mL (2 tbsp) regular or low-sodium
1 In a small bowl, whisk together the soy sauce, orange juice,
ginger, garlic, and red pepper flakes.
soy sauce
2 Heat a large skillet over medium-high and spray with non-stick
spray. When hot, add the cubed tofu and cook for 3-4 minutes
per side, until seared and browned.
3 30mL (2 tbsp) fresh orange juice or
lime juice
3 1 tsp minced ginger
3 Add the egg whites, sliced onion, sliced carrots, and snap peas.
Cook until softened, about 4-5 minutes.
3 1 garlic clove, minced
3 1/4 tsp red pepper flakes, to taste
4 Add the cooked brown/white rice and cauliflower rice and stir
to heat the rice through and combine with the sauce. Season
to taste with salt and pepper and serve hot.
3 196g (7 oz) extra-firm tofu, cubed
3 60g (1/4 cup) egg whites
3 60g or 1/2 small yellow onion, sliced thinly
3 130g or 1 large carrot, sliced thinly
3 75g (2/3 cup) snap peas
Cooking Tips
3 73g (1/2 cup) cooked brown or white rice
To prepare cauliflower rice from scratch, wash the cauliflower,
dry it, and remove all greens. Next, cut the cauliflower into
large pieces and grate it using a box grater into “rice”. You
can also cut the cauliflower into small pieces and pulse it in
a food processor until it becomes “rice”. You may need to
work in batches. To serve, enjoy it raw, or cook it by sautéing
it in a skillet coated with non-stick spray over medium heat!
and 85g (1 cup) cauliflower rice
3 Salt and pepper to taste
Little Fat Loss Ingredient Tweaks
Eggs White Rice High Fat Meats
Oil Built with science cookbook
Egg Whites
H alf White Rice and
Half Cauliflower Rice
Extra-Firm Tofu
Non-Stick Spray
Meal Prep Tip
If you’re on the go and want to whip this recipe up
even quicker, you can use instant rice instead of
cooking your own!
builtwithscience.com
MAIN MENU
73
DINNER
APPETIZERS
Built with science cookbook
builtwithscience.com
Classic Hot Buffalo Wings
2
10
SERVINGS
Calories
433
MIN PREP
Fat
29g
Carbs
3g
20
MIN COOK
Protein
40g
Fiber
0g
*Per Serving (6 Wings)
Ingredients
Instructions
3 454g (1 pound) or about 12 chicken wings
1 Preheat the oven to 218°C/425°F. Line a baking sheet with
parchment paper or place a wire rack on a baking sheet
(for crispier chicken).
3 3/4 tsp salt
2 In a mixing bowl, pat the chicken wings dry. Spray with nonstick spray, then add the salt, pepper, onion powder, garlic
powder, and cayenne. Toss to coat.
3 1/4 tsp pepper
3 1/2 tsp onion powder
3 1/2 tsp garlic powder
3 1/4 tsp cayenne pepper
3 120mL (1/2 cup) Frank’s Red Hot sauce
or hot sauce of your choice
3 1 tsp cornstarch
Optional for serving:
Homemade sauce of your choice
and celery sticks
Little Fat Loss Ingredient Tweaks
Heavy Breading Cornstarch
Oil Non-Stick Spray
Built with science cookbook
3 Arrange the chicken on the prepared baking sheet in a single
layer. Roast for 20-25 minutes, while flipping the wings halfway
through. The longer you roast the wings, the crispier they will
become, but be careful not to over roast as the chicken can
easily become dry.
4 Meanwhile, heat the hot sauce in a small saucepan over
low heat.
5 In a small bowl, whisk the cornstarch with 1 tsp cold water
until smooth. Add the cornstarch mixture to the sauce and
bring to a simmer, until the sauce has thickened. Turn off the
heat. When the wings are cooked, toss them in the hot sauce
to coat.
6 Serve hot with the homemade sauce of your choice and celery
sticks (optional).
Cooking Hack
For a lower fat dish, swap the chicken wings for one boneless
chicken breast, sliced into strips! Or if you’d like to make the
serving size of this recipe just for yourself, simply half all the
ingredients!
builtwithscience.com
MAIN MENU
75
Maple Garlic Chicken Wings
2
10
SERVINGS
Calories
477
20
MIN PREP
Fat
Carbs
29g
12g
MIN COOK
Protein
42g
Fiber
1g
*Per Serving (6 Wings)
Ingredients
Instructions
3 454g (1 pound) or about 12 chicken wings
1 Preheat the oven to 218°C/ 425°F. Line a baking sheet with
parchment paper or place a wire rack on top of a baking sheet
(for crispier wings).
3 1 1/2 tsp salt
3 1/2 tsp pepper
3 1 tsp garlic powder
3 18g (2 tbsp + 1 tsp) cornstarch, divided
3 30mL (2 tbsp) regular or low-sodium
soy sauce
3 15mL (1 tbsp) rice vinegar
3 45mL (3 tbsp) sugar-free syrup
3 2 garlic cloves, minced (or 1 tsp garlic
powder)
3 2 tsp minced fresh ginger
3 1/4-1/2 tsp red pepper flakes, to taste
(optional)
3 45mL (3 tbsp) water
Little Fat Loss Ingredient Tweaks
Honey Garlic Sauce
Homemade Sauce
Heavy Breading Cornstarch
Oil
Non-Stick Spray
Built with science cookbook
2 Pat the wings dry with paper towels and place in a bowl. Spray
the wings with non-stick spray on all sides. Then add the salt,
pepper, garlic powder, and 2 tbsp of cornstarch and toss to
combine.
3 Arrange the wings on the prepared baking sheet in an
even layer. Roast for 25 minutes, flipping halfway through.
Alternatively, air-fry at 218°C/425°F for 20 minutes, flipping
halfway through.
4 Meanwhile, place a small saucepan over medium heat, and
add and stir together the soy sauce, vinegar, sugar-free syrup,
minced garlic, minced ginger, red pepper flakes (if using)
and water. Bring to a simmer, reduce the heat, and continue
to simmer for about 10 minutes. Stir regularly to prevent the
mixture from burning.
5 When the wings are done, remove them from the oven. Add
and whisk the remaining 1 tsp cornstarch to the sauce. Turn off
the heat when the sauce is thickened.
6 Pour the sauce over the wings, either directly on the baking
sheet or in a mixing bowl. Toss to coat. For stickier wings,
return them to the baking sheet and place under the broiler for
1-2 minutes, until crispy all over. Keep a close eye on the wings,
as all broilers differ.
7 Cool for 5-10 minutes before serving. Note that the sauce will
thicken as it cools, so stir the wings every few minutes.
builtwithscience.com
MAIN MENU
76
Holy Sh*t Nachos
2
10
SERVINGS
Calories
354
25
MIN PREP
Fat
6g
Carbs
60g
MIN COOK
Protein
15g
Vegetarian
BWS
Favorite
Fiber
10g
*Per Serving (1/2 Of The Nachos)
Ingredients
Instructions
3 1 large low-calorie whole wheat tortilla
1 Preheat the oven to 177°C/350°F. Line a baking sheet with
parchment paper or aluminum foil.
(aim for 150-180 calories per tortilla)
3 9g (1 tbsp) nutritional yeast
3 1/4 tsp paprika
3 Salt and pepper to taste
3 50g or 1/2 medium white onion, diced
3 180g (1 cup) canned young jackfruit,
drained and rinsed
3 130g (1/2 cup) canned, cooked black
beans, drained and rinsed
3 120g (1/2 cup) sugar-free BBQ sauce
(G-Hughes) or our homemade Tangy
BBQ Sauce
3 30g (1/4 cup) low-fat shredded cheese
3 2 scallions, sliced thinly
3 100g or 1 small tomato, diced
Little Fat Loss Ingredient Tweaks
Deep Fried Tortilla Chips
Regular BBQ Sauce Oil Full Fat Cheese
Oven Baked Low Calorie
Whole Wheat Tortillas
Sugar Free BBQ Sauce
Non-Stick Spray
Low Fat Cheese
Built with science cookbook
2 Slice the tortillas into quarters. Place the tortilla chips on the
prepared baking sheet and spray the tortilla chips on both
sides with non-stick cooking spray. Sprinkle with the nutritional
yeast, paprika and salt and toss to coat. Bake for 8-10 minutes,
until crisp, flipping halfway through.
3 Meanwhile, heat a large skillet over medium heat and spray
with non-stick spray. Add the diced onion and cook until
softened, about 5 minutes. Add the jackfruit, cooked beans
and BBQ sauce and bring to a simmer.
4 Once the jackfruit mixture is simmering, break up the jackfruit
with a wooden spoon, until the sauce is somewhat thickened
and everything is heated through. Season to taste with salt and
pepper.
5 Arrange the chips in a pile on the prepared baking sheet. Top
the chips with jackfruit mixture and cheese and place under
the broiler for 2 minutes, until the cheese is melted. Keep a
close eye on them, as all broilers differ.
6 Remove from the oven and top with sliced scallions and diced
tomatoes. Serve hot.
Customize This Recipe
This recipe can be easily customized based on your topping
preferences, such as by adding guacamole, plain fat free Greek
yogurt (to replace sour cream), or meat protein alternatives!
builtwithscience.com
MAIN MENU
77
Loaded Beef Nachos
2
10
SERVINGS
Calories
Fat
319
25
MIN PREP
11g
Carbs
31g
MIN COOK
Protein
24g
BWS
Favorite
Fiber
4g
*Per Serving (1/2 Of The Nachos)
Ingredients
Instructions
3 2 large low-calorie whole wheat tortillas
1 Preheat the oven to 177°C/350°F. Line a baking sheet with
parchment paper or aluminum foil.
(aim for 150-180 calories per tortilla)
3 1/2 tsp paprika, divided
3 1/2 tsp salt, to taste
3 113g (4 oz) 93% lean or leaner raw ground
beef (or extra-lean ground chicken or
turkey)
3 1-2 tsp hot sauce, to taste
3 1/2 tsp cumin
3 1/4 tsp garlic powder
3 30g (1/4 cup) low-fat shredded cheese
3 100g or 1 small tomato, diced
3 60g (1/4 cup) plain fat-free Greek yogurt
3 60g or 1/2 diced red onion
Little Fat Loss Ingredient Tweaks
Deep Fried Tortilla Chips
High Fat Ground Meat Sour Cream Full Fat Cheese Oil 2 Slice the tortillas into quarters. Place the tortilla pieces on the
prepared baking sheet and spray the tortilla pieces on both
sides with non-stick spray. Sprinkle with 1/4 tsp paprika and
salt and toss to coat. Bake for 8-10 minutes, until crisp, flipping
halfway through.
3 Meanwhile, heat a large skillet over medium heat and spray
with non-stick spray. Add the ground beef, remaining 1/4 tsp
paprika, hot sauce, cumin, garlic powder, and additional salt
and pepper to taste. Cook until the beef is no longer pink,
breaking it up into small pieces, about 3 minutes. Turn off
the heat.
4 Turn the oven to broil. Arrange the chips in a pile in the
center of the baking sheet. Top the chips with the beef
mixture and sprinkle on the cheese. Place the baking sheet
on the upper rack of the oven under the broiler for 2-3
minutes, until the cheese is melted. Keep a close eye on them,
as all broilers differ.
5 Remove the nachos from the oven and top with diced
tomatoes, yogurt, and diced red onion. Serve hot.
Oven Baked Low
Calorie Whole Wheat Tortillas
Extra Lean Ground Meat
Plain Fat Free Greek Yogurt
Low Fat Cheese
Non-Stick Spray
Built with science cookbook
builtwithscience.com
MAIN MENU
78
Cheesy BBQ Fries
1
10
SERVING
Calories
519
30
MIN PREP
Fat
19g
Carbs
MIN COOK
Protein
42g
45g
BWS
Favorite
Fiber
7g
Ingredients
Instructions
FRIES
1 Preheat the oven to 204°C/400°F.
3 200g or 1 medium potato
2 To make the fries, slice the potato lengthwise into 1/4 inch
sticks. Pat the fries dry with paper towels and place into a
mixing bowl. Spray the fries with non-stick spray and sprinkle
with the nutritional yeast, garlic powder, salt, and pepper.
Toss the fries to coat well with the seasonings.
3 9g (1 tbsp) nutritional yeast
3 1/2 tsp garlic powder
3 1/2 tsp salt and pepper, to taste
TOPPING
3 50g (~2 slices) turkey bacon
3 113g (4oz) 93% lean, 7% fat or leaner
ground turkey or chicken
3 60g (1/4 cup) sugar-free BBQ sauce
(G-Hughes) or our homemade Tangy
BBQ Sauce, plus more for serving
3 30g (1/4 cup) low-fat shredded
mozzarella cheese
Optional for serving:
Low-sugar or sugar-free ketchup
Little Fat Loss Ingredient Tweaks
High Fat Ground Meat
Regular BBQ Sauce Bacon Oil Full Fat Cheese Built with science cookbook
Extra Lean Ground Meat
Sugar Free BBQ Sauce
Turkey Bacon
Non-Stick Spray
Low Fat Cheese
3 Roast the fries for 25-30 minutes, tossing halfway through,
until crisp. Alternatively, air-fry at 380°F for 15 minutes,
flipping halfway through.
4 Meanwhile, heat a skillet over medium heat and spray with
non-stick spray. When hot, add the turkey bacon and cook
until crisp, flipping once or twice, about 5 minutes. Transfer
to a plate. When cooled, dice into small pieces.
5 Add the ground turkey/chicken to the skillet over medium
heat and cook until browned and cooked through, breaking
it up into small pieces with a wooden spoon, about 5 minutes.
Add the BBQ sauce and stir to coat the meat in the sauce.
6 When the fries are crispy, transfer them to an oven-safe
baking dish in a pile. Cover the fries with the turkey/chicken,
then the diced bacon and cheese.
7 Place in the oven for 2 to 3 minutes, or until the cheese
is melted.
8 Serve hot with more BBQ sauce or low-sugar or sugar-free
ketchup (optional).
builtwithscience.com
MAIN MENU
79
Crispy Teriyaki Cauliflower Bites
2
10
SERVINGS
Calories
177
20
MIN PREP
Fat
1g
Carbs
33g
MIN COOK
Protein
9g
Vegan
BWS
Favorite
Fiber
5g
*Per Serving (1/2 Of The Bites)
Ingredients
Instructions
3 420g (1/2 of a large head) cauliflower, cut
1 Preheat the oven to 218°C/425°F. Line a baking sheet with
parchment paper.
into medium-sized florets
3 30g (1/4 cup) all-purpose flour
3 1/2 tsp garlic powder
3 Pinch of salt
3 45mL (3 tbsp) unsweetened almond milk
3 30g (1/2 cup) Shake ‘n Bake or Panko
breadcrumbs, finely crushed
3 45mL (3 tbsp) regular or low-sodium
soy sauce
3 1 tsp chili garlic sauce, to taste
3 30mL (2 tbsp) sugar-free maple syrup
3 2 tsp minced fresh ginger
3 45mL (3 tbsp) water
​​​​3 5g (2 tsp) cornstarch
Optional for serving:
Sesame seeds
Little Fat Loss Ingredient Tweaks
High Fat Chicken Wings Regular Milk Maple Syrup Heavy Breading 2 Spray the cauliflower florets with non-stick spray and place in
a large ziploc bag. Add the flour, garlic powder, pinch of salt,
and toss until evenly coated. Then add the almond milk and
breadcrumbs, and toss to coat.
3 Arrange the coated cauliflower on the prepared baking sheet
and roast for 25 minutes, flipping halfway through, until crisp
on all sides and fork-tender. Alternatively, you can air fry at
218°C/425°F for 12 minutes, flipping halfway through. Be sure
not to crowd the air fryer or the baking sheet.
4 Meanwhile, place a small saucepan over medium heat. Add and
stir together the soy sauce, chili garlic sauce, sugar-free syrup,
minced ginger, and water. Bring to a simmer, then whisk in
the cornstarch and reduce the heat to low. Allow the sauce to
simmer for 5 more minutes, stirring regularly.
5 When the bites are done, remove them from the oven.
6 Add the sauce to the bites in a mixing bowl and toss to coat.
For stickier bites, return them to the baking sheet and place
under the broiler for 1-2 minutes, until crispy all over. Keep a
close eye on the bites, as all broilers differ.
7 Allow the wings to cool for 5-10 minutes before serving.
Top with sesame seeds (optional) and enjoy!
Cauliflower
Unsweetened Almond Milk
Sugar Free Maple Syrup
Shake ‘n Bake or Panko Breadcrumbs
Built with science cookbook
builtwithscience.com
MAIN MENU
80
Margherita Pizza Bites
1
5
SERVING
Calories
319
MIN PREP
Fat
7g
Carbs
15
MIN COOK
Protein
40g
24g
Vegetarian
Fiber
13g
Ingredients
Instructions
3 100g or ~1/4 eggplant, cut into 1/4-inch
1 If you have time, place the eggplant slices in a strainer and
sprinkle both sides with salt. Let sit for 5 to 30 minutes, then
gently squeeze dry with a clean dish towel. This helps remove
excess moisture so the eggplant crisps up in the air fryer.
However, if you would like to prep this dish up quickly, you
can skip this step and move to step 2.
thick rounds
3 60g (1/2 cup) canned tomato sauce
or puree
3 100g (1/2 cup) cooked white beans,
drained and rinsed
3 9g (1 tbsp) nutritional yeast
3 1/2 tsp garlic powder
2 In a blender or bowl, puree or mash the tomato sauce,
cooked beans, nutritional yeast, garlic, basil and salt until
completely smooth.
3 Arrange the eggplant slices in a single layer in the air fryer.
Fry at 190°C/380°F for 8 minutes, then flip and fry for
another 2 minutes. Repeat with the remaining eggplant slices.
3 1/2 tsp dried basil
3 1/2 tsp salt
3 30g (1/4 cup) low-fat shredded
mozzarella cheese (or vegan cheese)
4 Remove the eggplant from the air fryer and spread each
slice of eggplant with the tomato-bean sauce. Sprinkle with
cheese, then return to the air fryer for another 3 minutes at
190°C/380°F until the cheese is melted.
5 Garnish with basil (optional) and serve hot.
Optional for serving:
Fresh or dried basil
Little Fat Loss Ingredient Tweaks
Refined Grains
Eggplant
Full Fat Cheese
Low Fat Cheese
Regular Pizza Sauce
Low Calorie Tomato Sauce
Built with science cookbook
Oven Cooked Method
If you’d like to make this recipe in the oven, preheat the oven
to 204°C/400°F and roast the eggplant slices for 10 minutes,
flipping halfway through. Cover the eggplant bites with the
sauce and toppings, then roast for another 5 minutes, until
the cheese is melted and crisp on the edges.
builtwithscience.com
MAIN MENU
81
Crispy Chicken Strips
1
5
SERVING
Calories
296
15
MIN PREP
Fat
4g
Carbs
13g
MIN COOK
Protein
52g
Fiber
4g
Ingredients
Instructions
3 1 70g or 1 large raw boneless, skinless
chicken breast, cut into 3-4 long strips
about 1/2-inch thick
3 Salt and pepper to taste
3 20g (1 1/2 tbsp) egg whites
3 1/2 tsp garlic powder
3 1 5g (1/4 cup) Shake ‘N Bake or
Panko breadcrumbs
3 1 8g (2 tbsp) nutritional yeast (optional,
or use more breadcrumbs)
1
Season the chicken on all sides with salt and pepper.
2 Add and stir the egg whites and garlic powder in one shallow
dish. Then add and stir the breadcrumbs and nutritional yeast
(if using) in a second shallow dish.
3 Dip each chicken strip first into the egg whites, then into
the breadcrumbs, turning to coat all sides. Spray the coated
chicken strips on all sides with non-stick spray.
4 Place the chicken strips in the air fryer basket and cook for
5 minutes at 204°C/400°F. Flip the chicken and cook for
another 4 minutes, until crisp on all sides. Serve hot with
low sugar or sugar-free ketchup (optional).
Optional for serving:
Low-sugar or sugar-free ketchup
Little Fat Loss Ingredient Tweaks
Eggs Egg Whites
Regular Ketchup
Low Sugar or Sugar-Free Ketchup
Heavy Breading
Shake ‘n Bake or Panko Breadcrumbs
Oil
Non-Stick Spray
Built with science cookbook
Fat Loss Fact
This is a low fat, low carb, and high protein option for days
when you are behind on your protein target but still want
something tasty!
Make It A Meal!
To turn this appy into a full meal, pair it with our No Fat
French Fries or Cauliflower Mashed Potatoes!
builtwithscience.com
MAIN MENU
82
DINNER
BURGERS
Built with science cookbook
builtwithscience.com
Bigger Big Mac
1
5
SERVING
Calories
486
10
MIN PREP
Fat
14g
Carbs
50g
MIN COOK
Protein
40g
BWS
Favorite
Fiber
7g
Ingredients
Instructions
BURGER
1 Shape the beef into two thin patties about 1/4-inch thick and
season both sides with salt and pepper. If you’re having trouble
getting the patties thin, let the meat rest for a few minutes.
3 1 13g (4oz) 93% lean or leaner raw ground
beef (or extra-lean ground chicken or
turkey)
3 Salt and pepper to taste
3 23g (1 slice) low-fat cheese slice, cut in half
3 1 1/2 low-calorie whole wheat hamburger
buns (aim for 150-180 calories per bun)
3 8
round pickle slices or 1 pickle cut into
round slices
3 20g (2 tbsp) diced sweet onion
3 10g (3 tbsp) shredded lettuce
HOMEMADE BIG MAC SAUCE
3 1 5g (1 tbsp) low-fat mayonnaise or plain
fat-free Greek yogurt
3 8
g (1/2 tbsp) low sugar or
sugar-free ketchup
3 1 1/2 tbsp minced dill pickles
3 Pinch of salt
Optional for serving:
Our homemade No Fat French Fries
Built with science cookbook
2 Heat a large skillet or grill pan over medium-high heat and
spray with non-stick spray. When hot, place the patties in and
cook for 2 minutes. Flip, then add half of a slice of cheese
to each patty and cook for another minute, or until cooked
through. The interior should no longer be pink and the
temperature should measure 71°C/160°F or higher.
3 Meanwhile, toast the buns if you like.
4 To make the sauce, in a small bowl, whisk together the
mayonnaise/yogurt, ketchup, minced dill pickles and salt to
taste, until the texture is uniform.
5 To assemble the burger, place a toasted bottom bun on a plate.
Top with one patty, then half of the sauce, pickles, onion, and
lettuce, and a second bottom bun. Add the second patty, then
the remaining sauce, pickles, onion, and lettuce, and a top bun.
6 Serve immediately with any remaining sauce for dipping and
our homemade No Fat French Fries on the side (optional).
Little Fat Loss Ingredient Tweaks
Compared to McDonald’s Grand Big Mac, you save 334 calories
and 36g of fat in this recipe by making these swaps:
Regular Hamburger Bun
Low Calorie Hamburger Bun
High Fat Ground Beef
Extra Lean Ground Beef
Full Fat Cheese Low Fat Cheese
Big Mac Sauce Low Calorie Homemade Sauce
builtwithscience.com
MAIN MENU
84
Crunchy Thai Turkey Burger
1
5
SERVING
Calories
412
MIN PREP
Fat
16g
Carbs
10
MIN COOK
Protein
37g
30g
BWS
Favorite
Fiber
5g
Ingredients
Instructions
3 1 13g (4 oz) 93% lean or leaner raw
ground turkey (or extra-lean ground
chicken or beef)
1 In a mixing bowl, combine the ground turkey with the minced
scallion, minced ginger, minced garlic, sriracha, soy sauce, and
a pinch of salt and pepper. Use your hands to mix everything
until it’s evenly distributed. Shape the meat into two 3-inch
patties.
3 1 scallion, minced
3 1/2 tsp minced fresh ginger
3 1 garlic clove, minced (or 1/2 tsp garlic
powder)
3 1/2 tsp sriracha, plus more for serving
3 1 tsp regular or low-sodium soy sauce
3 Salt and pepper to taste
2 Heat a large skillet or grill pan over medium-high heat and
spray with non-stick spray. When hot, place the patties in
and cook for about 3-4 minutes per side. The interior should
no longer be pink and the temperature should measure
71°C/160°F or higher. The texture will be firm in the center.
3 45g (1/2 cup) shredded purple cabbage
3 In a small bowl, toss the shredded cabbage with the lime juice,
mayonnaise, and 1/4 tsp salt.
3 1/2 lime, juiced or 15mL (1 tbsp) lime juice
4 Toast the bun.
3 1 4g (1 tbsp) low-fat mayonnaise (or our
homemade Spicy Mayo if you’d like
more spice)
5 When the patty is done cooking, serve it on the toasted bun
and top it with the cabbage slaw.
3 1 low-calorie whole wheat hamburger
bun, toasted (aim for 150-180 calories
per bun)
Little Fat Loss Ingredient Tweaks
Regular Hamburger Bun Low Calorie Hamburger Bun
High Fat Ground Turkey Extra Lean Ground Turkey
Full Fat Mayonnaise Light Mayonnaise
Oil Non-Stick Spray
Built with science cookbook
Fat Loss Fact
You can easily lower the carbs and boost your micronutrient
intake in this meal by swapping the buns for lettuce wraps,
portobello mushrooms, or sliced eggplant.
builtwithscience.com
MAIN MENU
85
Your Classic American Cheeseburger
1
5
SERVING
Calories
368
MIN PREP
Fat
12g
Carbs
10
MIN COOK
Protein
30g
35g
Fiber
4g
Ingredients
Instructions
3 1 13g (4oz) 93% lean or leaner raw
ground beef (or extra-lean ground
chicken or turkey)
1 Shape the beef into a 3-inch patty and season both sides with
salt and pepper.
3 Salt and pepper to taste
3 23g (1 slice) low-fat cheese slice
3 1 low-calorie whole wheat hamburger bun
(aim for 150-180 calories per bun)
3 O
ptional toppings: sliced tomatoes,
lettuce, red onion, ditll pickles
2 Heat a large skillet or grill pan over medium-high heat and
spray with non-stick spray. When hot, place the patty in and
cook for 4 minutes per side until medium or well-done. The
interior should no longer be pink and the temperature should
measure 71°C/160°F or higher. Add the cheese on top during
the last 2 minutes of cooking.
3 Meanwhile, toast the bun.
4 Serve the patty hot on toasted buns with toppings of choice,
along with our No Fat French Fries and low sugar or sugar-free
ketchup, or our homemade Spicy Mayo (optional).
Optional for serving:
Our homemade No Fat French
Fries and low sugar or sugar-free
ketchup, or our Spicy Mayo
Little Fat Loss Ingredient Tweaks
Regular Hamburger Bun Low Calorie Hamburger Bun
High Fat Ground Beef Extra Lean Ground Beef
Full Fat Cheese Low Fat Cheese
Full Fat Mayonnaise Light Mayonnaise
Oil Non-Stick Spray
Built with science cookbook
Fat Loss Fact
Ground meats can be fairly high in fat; it’s generally a smart
choice to choose the leanest option available when trying
to limit calorie intake. Each pound of 97% lean ground beef
contains 430 less calories and 54g less fat compared to 85%
lean ground beef!
Storage / Prep Hack
Prepare the patties ahead of time and store some in the
fridge and/or freezer for later use.
builtwithscience.com
MAIN MENU
86
Meat Lover’s Veggie Burger
1
5
SERVING
Calories
399
MIN PREP
Fat
3g
Carbs
10
MIN COOK
Protein
65g
28g
Vegan
Fiber
17g
Ingredients
Instructions
0g or 1/4 sweet onion, finely diced
4
70g (2/3 cup) mushrooms, finely diced
3/4 tsp garlic powder
1/2 tsp paprika
1/2 tsp salt
1/4 tsp pepper
30g (1/3 cup) cauliflower rice
63g (1/3 cup) cooked black beans
10mL (2 tsp) regular or low-sodium soy
sauce
3 18g (2 tbsp) nutritional yeast
3 7g (1 tbsp) all-purpose flour
3 1 low-calorie whole wheat hamburger bun,
toasted (aim for 150-180 calories per bun)
1 Heat a large skillet over medium heat and spray with non
stick spray. When hot, add the finely diced onion, finely diced
mushrooms, garlic powder, paprika, salt and pepper and cook
for 5 minutes, or until the onions are softened.
3
3
3
3
3
3
3
3
3
Optional for serving:
Tomato slices, dill pickles,
low-sugar or sugar-free ketchup,
and our No Fat French Fries
Little Fat Loss Ingredient Tweaks
Regular Hamburger Bun Breadcrumbs Oil Regular Ketchup Built with science cookbook
Low Calorie Hamburger Bun
C auliflower Rice and
Nutritional Yeast
Non-Stick Spray
Low Sugar or Sugar-Free Ketchup
2 Add the cauliflower rice and cook for 3-4 more minutes, or
until the vegetable mixture starts to dry out.
3 Meanwhile, in a mixing bowl, mash and mix the cooked beans
with the soy sauce and nutritional yeast until smooth. Add the
cooked veggies to the bowl with the beans, along with the
flour and stir well until uniform.
4 Shape the mixture into a patty about 3 inches wide.
5 Return the skillet to medium heat and spray with non-stick
spray. When hot, add the patty to the skillet and cook for
about 2 minutes per side, or until browned.
6 Toast the bun and serve the burger with tomatoes, pickles,
low-sugar or sugar-free ketchup, and a side of our No Fat
French Fries if you like.
Health Fact
Increasing your consumption of plant-based protein is a
great way to incorporate more fiber, micronutrients, and
some healthy fats into your day. This can include protein
from soy, beans and legumes, peas, whole grains, nuts,
seeds, and vegetables.
builtwithscience.com
MAIN MENU
87
DINNER
PASTA & LASAGNA
Built with science cookbook
builtwithscience.com
Creamy Penne Shrimp Alfredo
1
5
SERVING
Calories
418
MIN PREP
Fat
2g
Carbs
15
MIN COOK
Protein
54g
46g
BWS
Favorite
Fiber
9g
Ingredients
Instructions
3 60g (~2/3 cup) whole wheat penne pasta
1 Bring a large pot of well-salted water to a boil. When boiling,
add the pasta and cook according to package instructions.
Reserve 1 cup of pasta cooking water before draining the pasta
as this will be needed later on. Let the cooked pasta cool in the
colander for 5 minutes.
3 1 garlic clove, minced
3 113g (4 oz) large thawed shrimp, peeled
and deveined
3 115g (1/2 cup) plain fat-free Greek yogurt,
at room temperature
3 9g (1 tbsp) nutritional yeast
3 1 tsp stevia (optional)
3 1/2 tsp paprika
3 20g (3 tbsp) shredded low-fat parmesan
cheese (optional)
3 Salt and pepper to taste
3 1 tbsp minced fresh parsley
Little Fat Loss Ingredient Tweaks
Alfredo Sauce P lain Fat Free Greek Yogurt
and Nutritional Yeast
Full Fat Cheese Low Fat Cheese
Butter or Oil Non-Stick Spray
Built with science cookbook
2 Meanwhile, heat a medium skillet over medium heat and spray
with non-stick spray. Add the minced garlic and cook for
1 minute, or until fragrant. Add the shrimp and cook for about
3 minutes, until just starting to turn pink.
3 Remove the skillet from the heat and let cool for at least
5 minutes. It is very important that you let the skillet cool to
room temperature as this will prevent the yogurt from
curdling after you add it in.
4 Meanwhile, in a small bowl, whisk 2 tbsp of the warm pasta
water into the yogurt until smooth. Add the nutritional yeast,
stevia (if using), and paprika into the mixture and stir until
uniform.
5 Add the yogurt mixture, cooked pasta, and cheese (if using)
to the cooled skillet with the shrimp and stir to combine well.
Season to taste with salt and pepper. If you like a thinner
sauce, add more of the pasta water, 1 tbsp at a time, to reach
your desired consistency.
6 Sprinkle with parsley and serve hot.
builtwithscience.com
MAIN MENU
89
Baked Mac and Cheese
2
5
SERVINGS
Calories
295
25
MIN PREP
Fat
7g
Carbs
35g
MIN COOK
Protein
23g
Vegetarian
BWS
Favorite
Fiber
7g
*Per Serving (1/2 Of The Mac And Cheese)
Ingredients
Instructions
3 3
0g (1/4 cup) elbow macaroni pasta
3 300g (1/2 of a medium head) cauliflower,
cut into bite-sized florets
3 10g (2 tsp) light butter
3 30g or 1/4 white onion, diced
3 7g (1 tbsp) all-purpose flour
3 240mL (1 cup) unsweetened almond milk
3 1/2 tsp garlic powder
3 1/2 tsp salt, to taste
3 1/4 tsp pepper
3 18g (2 tbsp) nutritional yeast
3 125g (1/2 cup) low-fat cottage cheese
3 28g (1/4 cup) shredded low-fat
mozzarella cheese
3 30g (1 cup) baby spinach
3 15g (1/4 cup) Shake ‘n Bake or Panko
breadcrumbs
1 Preheat the oven to 190°C/375°F.
2 Bring a large pot of well-salted water to a boil. When boiling, add
the pasta. After 5 minutes, add the cauliflower florets and cook for
4-5 more minutes, until the cauliflower is fork tender and the pasta
is al dente. Drain the pasta and cauliflower.
3 Meanwhile, melt the butter in a small, oven-safe skillet over low
heat. Add the diced onion and cook, stirring, for 3 minutes, until
softened. Add the flour and cook, stirring, until thick and pasty,
about 2 more minutes.
4 Whisk in the almond milk, garlic powder, salt, pepper, and
nutritional yeast and bring to a simmer until thick and smooth,
stirring constantly to prevent burning on the bottom.
5 In a small bowl, stir a few tablespoons of the hot liquid mixture
from the skillet into the cottage cheese until uniform, then add the
cottage cheese into the skillet with the mixture until melted and
fully combined.
Optional for serving:
6 Remove the skillet from the heat and add the shredded cheese
into the mixture. Stir until melted and season to taste with more
salt, pepper and/or nutritional yeast. Add the cooked pasta,
cauliflower, and spinach to the sauce in the skillet. Stir
to coat fully in the sauce.
Low sugar or sugar-free ketchup
7 Sprinkle the top with breadcrumbs and spray with non-stick spray.
Little Fat Loss Ingredient Tweaks
Macaroni Pasta
Half Macaroni Pasta and Half Cauliflower
Butter
Light Butter
Full Fat Cheese
Low Fat Cheese
Regular Milk or Cream
Unsweetened Almond Milk
Built with science cookbook
8 Bake for 10 minutes, until golden and crispy on top. Serve hot with
low sugar or sugar-free ketchup (optional).
Fat Loss Fact
Cauliflower is once again the savior of this recipe! Replacing 300g of
cooked macaroni with 300g of cauliflower saves you 400 calories and
85g of carbs. This is enough calories to afford you another serving of
the recipe. This is an example of the “volumetrics” of food at play, which
allows you to eat more volume of food for less calories.
builtwithscience.com
MAIN MENU
90
Creamy Tomato Protein Pasta
1
10
SERVING
Calories
547
10
MIN PREP
Fat
Carbs
15g
MIN COOK
Protein
62g
41g
Fiber
13g
Ingredients
Instructions
3 45g whole grain spaghetti
1 Bring a large pot of salted water to a boil. Cook the spaghetti
according to package instructions.
3 150g or 1 medium zucchini, spiralized
2 Place the spiralized zucchini in a serving bowl.
3 2 garlic cloves, minced
3 Heat a medium skillet over medium heat and spray with non
stick spray. When hot, add the minced garlic and diced onion
and cook for 2 minutes, then season with salt and pepper. Next,
add the sliced mushrooms and extra lean ground beef to the
mix. Cook for another 3 minutes, then add the paprika and red
pepper flakes.
3 130g (1/2 cup) diced yellow onion
3 Salt and pepper to taste
3 50g (1/2 cup) sliced mushrooms
3 113g (4oz) raw 93% lean or leaner ground
beef (or ground turkey/chicken or shrimp)
3 1/2 tsp paprika
3 1/2 tsp red pepper flakes
3 125g (1/2 cup) tomato sauce
3 30g (2 tbsp) light cream cheese
3 63g (1/4 cup) diced canned tomatoes
Optional
Optional for
for serving:
serving:
Low
sugarcheese
or sugar-free ketchup
Parmesan
Little Fat Loss Ingredient Tweaks
Spaghetti
High Fat Ground Meat Regular Cream Cheese
Oil Built with science cookbook
H alf Spaghetti
and Half Spiralized Zucchini
Extra Lean Ground Meat
Low-Fat Cream Cheese
Non-Stick Spray
4 Reduce the heat to low, add the tomato sauce, cream cheese,
and diced tomatoes, and bring to a simmer. Simmer for 2-5
minutes, or until slightly thickened, then turn off the heat. For
a thicker sauce, simmer for longer. Season with more salt and
pepper to taste.
5 When the pasta is cooked, drain it and add to the serving bowl
with the zucchini noodles. Add the creamy tomato sauce on
top of your pasta and serve hot topped with parmesan cheese
(optional).
Fat Loss Fact
To reduce calories while getting in a burst of micronutrients,
try replacing half or all of your pasta with spiralized
vegetables, such as zucchini, butternut squash, cucumbers,
carrots, beets, and sweet potatoes!
Customize This Recipe!
If you don’t eat red meat, simply swap the extra lean ground
beef for turkey or chicken. Or you can make this recipe
vegetarian by using extra firm tofu instead!
builtwithscience.com
MAIN MENU
91
Loaded Cheesy Veggie Lasagna
4
SERVINGS
Calories
285
15
MIN PREP
Fat
13g
Carbs
45
MIN COOK
Protein
18g
24g
Vegetarian
Fiber
5g
*Per Serving (1/4 Of The Lasagna)
Ingredients
Instructions
3 330g extra firm tofu, roughly chopped
1 Preheat the oven to 180°C/350°F. Grease a 9x9-inch baking dish
with non-stick spray.
or crumbled
2 Heat a large skillet over medium heat and spray with non-stick
spray. When hot, add the chopped tofu and sliced mushrooms,
and cook for 10 minutes, breaking the tofu up into small pieces
with a wooden spoon as you cook.
3 200g (2 cups) mushrooms, sliced
3 392g or 1 14-ounce can tomato puree
3 1/2 tsp garlic powder
3 Stir in the tomato puree, garlic powder, basil, nutritional yeast,
salt, and pepper. Bring to a simmer, then remove from the heat.
3 1/2 tsp dried basil
4 If your cream cheese is cold, warm it in the microwave for 10 to
20 seconds. Add to a small bowl and stir together the cream
cheese and egg whites to create a thick, smooth sauce.
3 18g (2 tbsp) nutritional yeast
3 Salt and pepper to taste
5 Slice the zucchini lengthwise into very thin strips the long way.
You can also use a mandolin to make very thin slices.
3 100g (~1/2 cup) low-fat cream cheese,
at room temperature
3 30g (2 tbsp) egg whites
3 500g or ~4 small zucchinis
3 60g (~1/2 cup) shredded low-fat mozzarella
Little Fat Loss Ingredient Tweaks
6 Spread half of the tofu mixture into an even layer in the bottom
of the prepared baking dish. Cover the tofu with half of the
zucchini slices and sprinkle with salt, then spread half of the
cream cheese mixture over the zucchini. Repeat with the
remaining tofu, zucchini and cream cheese, then spread the
shredded cheese evenly over the top.
7 Cover the lasagna with tin foil then bake for 20 minutes. Then
remove the foil and cook for another 10 minutes or until the
cheese is nicely browned. Remove from the oven and let the
lasagna rest for 10 minutes on the counter.
8 Slice and enjoy hot!
Eggs Egg Whites
Full Fat Cheese Low Fat Cheese
Muscle Building Fact
High Fat Ground Meat Extra-Firm Tofu
Pasta
Zucchini Strips
Regular Cream Cheese Low Fat Cream Cheese
Tofu is made from soy milk - you can think of it as the cheese of soy!
Soy is one of the few sources of plant-based complete protein, meaning
it contains all of the essential amino acids, which helps to optimally
stimulate muscle protein synthesis.
Built with science cookbook
builtwithscience.com
MAIN MENU
92
DINNER
PIZZA
Built with science cookbook
builtwithscience.com
I Can’t Believe It Worked Cheese Pizza
1
10
SERVING
Calories
431
MIN PREP
Fat
31g
Carbs
35
MIN COOK
Protein
5g
33g
Vegetarian
BWS
Favorite
Fiber
1g
Ingredients
Instructions
3 90g (3/4 cup) shredded low-fat
1 Preheat the oven to 180°C/350°F. Spray an 8-inch skillet,
6-inch baking dish, or personal frying pan with non-stick spray.
mozzarella, divided
3 50g (3 tbsp) egg whites
3 56g (~1/4 cup) low-fat cream cheese, at
room temperature
3 1/2 tsp dried oregano
3 1/2 tsp garlic powder
2 In a small bowl, stir together half of the mozzarella cheese
(45g), the egg whites, cream cheese, oregano, garlic powder,
salt and pepper until smooth and no lumps of cream cheese
remain. Pour the cheese mixture into the prepared pan, spread
flat with a rubber spatula, and bake for 20 to 25 minutes or
until it begins to form a crust and browns on the edges.
3 Remove from the oven and top the crust evenly with the
tomato puree or sauce and remaining 45g of mozzarella
cheese.
3 1/4 tsp salt
3 Pepper to taste
3 43g (~1/4 cup) canned tomato puree or
low-sugar tomato sauce
4 Bake for another 10 minutes or until the cheese on top is
melted. Remove from the oven and let it cool for 5 minutes
before serving. Enjoy!
Little Fat Loss Ingredient Tweaks
Compared to Pizza Hut’s Cheese Lover’s Personal
Pan Pizza, you save 223 calories and 67g carbs in
this recipe by making these swaps:
Flour and Oil Full Fat Cheese Oil Built with science cookbook
E gg Whites, Low Fat Cream
Cheese, and Low Fat Mozzarella
Low Fat Cheese
Non-Stick Spray
Customize This Recipe!
Feel free to spice up your cheesy pizza with low-calorie
toppings such as turkey pepperoni, mushrooms, and bell
peppers. Or make it a Hawaiian pizza by adding sliced
pineapple and ham!
builtwithscience.com
MAIN MENU
94
Big BBQ Chicken Pizza
1
10
SERVING
Calories
762
MIN PREP
Fat
14g
Carbs
104g
25
MIN COOK
Protein
55g
BWS
Favorite
Fiber
4g
Ingredients
Instructions
3 120g (1 cup) self-rising flour, plus more
1 Preheat the oven to 205°C/400°F and spray a baking sheet with
non-stick cooking spray or line with parchment paper.
for dusting
3 180g (3/4 cup) plain fat-free Greek yogurt
2 In a large bowl, mix together the self-rising flour and yogurt
until it comes together to form a dough ball.
3 Transfer the dough to a lightly floured work surface and use
your hands to begin flattening and shaping the ball into about
a 12-inch (30 cm) pizza round. For a thinner crust, flatten the
dough as much as possible without it tearing. If the dough
begins to stick while you are flattening it, slowly sprinkle more
flour in the dough.
3 60g (1/4 cup) sugar-free BBQ sauce
(G-Hughes) or our homemade Tangy
BBQ Sauce
3 55g (1/2 cup) shredded low-fat
mozzarella cheese
4 Once flattened, transfer the dough to the prepared baking sheet.
3 Optional Toppings: mushrooms,
5 Spread the BBQ sauce evenly across the dough, then add the
cheese, and vegetables of your choice (optional). Season with
salt, pepper, and garlic powder to taste.
spinach, pineapple or vegetables of
your choice, sliced
3 Salt, pepper, and garlic powder to taste
6 Bake for 15 minutes then remove from the oven. Add the sliced
chicken breast, then place in the oven for 5-10 more minutes,
until the cheese has melted and the crust has turned goldenbrown and crispy.
3 42g (1.5 oz) cooked chicken breast, sliced
7 Remove from the oven and let cool for 5-10 minutes.
Little Fat Loss Ingredient Tweaks
Flour and Oil Full Fat Cheese BBQ Sauce Chicken Thighs Oil Built with science cookbook
8 Slice, serve, and enjoy!
S elf Rising Flour and
Plain Fat-Free Greek Yogurt
L ow Fat Cheese
S ugar-Free BBQ Sauce
C hicken Breast (boneless, skinless)
N on-Stick Spray
builtwithscience.com
MAIN MENU
95
Heavenly Hawaiian
1
10
SERVING
Calories
794
MIN PREP
Fat
14g
Carbs
25
MIN COOK
Protein
111g
56g
Fiber
6g
Ingredients
Instructions
3 120g (1 cup) self-rising flour, plus more
1 Preheat the oven to 205°C/400°F and spray a baking sheet with
non-stick cooking spray or line with parchment paper.
for dusting
3 180g (3/4 cup) plain fat-free Greek yogurt
3 80g (1/3 cup) low calorie pizza sauce
2 In a large bowl, mix together the self-rising flour and yogurt
until it comes together to form a dough ball.
3 50g (5 tbsp) pineapple, chopped
3 Transfer the dough to a lightly floured work surface and use
your hands to begin flattening and shaping the ball into about
a 12-inch (30 cm) pizza round. For a thinner crust, flatten the
dough as much as possible without it tearing. If the dough
begins to stick while you are flattening it, slowly sprinkle more
flour in the dough.
3 Vegetables of your choice (optional)
4 Once flattened, transfer the dough to the prepared baking sheet.
3 Salt, pepper, and garlic powder to taste
5 Spread the pizza sauce evenly across the dough, then add the
cheese, deli ham, and pineapples. Feel free to also add in any
other vegetables of your choice (optional). Season with salt,
pepper, and garlic powder to taste.
3 55g (1/2 cup) shredded low-fat
mozzarella cheese
3 50g (~2 thick slices) deli ham (~35 calories
per slice)
Optional for serving:
Our homemade Creamy Ranch
Little Fat Loss Ingredient Tweaks
Compared to a full Domino Pizza’s Medium
Hawaiian Feast Pizza, you save 1046 calories and
42g of fat in this recipe by making these swaps:
Flour and Oil S elf Rising Flour and
Plain Fat-Free Greek Yogurt
Full Fat Cheese L ow Fat Cheese
Sugary Pizza Sauce L ow Calorie Pizza Sauce
Oil N on-Stick Spray
Built with science cookbook
6 Bake for 20-25 minutes, until the cheese has melted and the
crust has turned golden-brown and crispy.
7 Remove from the oven and let cool for 5-10 minutes.
8 Slice and serve with a side of our homemade Creamy Ranch
(optional)!
Customize This Recipe!
Once you’ve made your pizza dough, you can easily
add whatever toppings you’d like to re-create your own
personal pizza.
builtwithscience.com
MAIN MENU
96
Meat Lover’s Calzone
1
5
SERVING
Calories
444
MIN PREP
Fat
16g
Carbs
30g
15
MIN COOK
Protein
45g
Fiber
4g
Ingredients
Instructions
3 5
0g (2 slices) turkey bacon
3 100g or 1 small raw boneless,
skinless chicken breast, diced into
bite-sized pieces
3 30g or 2-3 medium mushrooms, sliced
3 1 large low-calorie whole wheat tortilla
(aim for 150-180 calories per tortilla)
3 30g (2 tbsp) canned tomato puree or lowsugar tomato sauce, plus more for serving
3 1/2 tsp dried oregano
3 1/2 tsp garlic powder
3 Salt and pepper to taste
3 30g (1/4 cup) shredded low-fat mozzarella
3 10g (2 tsp) egg whites
1 Preheat the oven to 180°C/350°F.
Optional for serving:
5 Add the cooked chicken, diced turkey bacon, mushrooms and
shredded cheese to one half of the tortilla.
Tomato sauce
Little Fat Loss Ingredient Tweaks
Dough and Oil
L ow Calorie Tortilla Wrap
Pepperoni T urkey Bacon and Chicken Breast
(boneless, skinless)
Full Fat Cheese
L ow Fat Cheese
Oil N on-Stick Spray
Built with science cookbook
2 Heat a large frying pan over medium heat and spray with non
stick spray. When hot, add the turkey bacon to one side and
the diced chicken to the other. Cook the turkey bacon for 5-7
minutes, turning once or twice, until crispy, then transfer to a
plate. Cook the chicken for 7-9 minutes, stirring occasionally,
until cooked through and no longer pink in the center. Remove
from the skillet.
3 Add the sliced mushrooms to the skillet and cook for 3-5
minutes, or until brown and softened. While the mushrooms
cook, chop the cooked turkey bacon into small pieces.
4 Lay the tortilla on a baking sheet and evenly spread it with the
tomato puree, leaving a 1/2-inch border all the way around.
Sprinkle with the oregano, garlic powder, and a pinch of salt
and pepper.
6 Brush the egg whites around the edge of the tortilla to help
hold it together then fold in half to seal the ingredients inside.
Use your fingers or a fork to crimp all the way around the
edges to seal closed.
7 Bake in the oven for 10 - 15 minutes, until golden and crispy
on the edges.
8 Serve hot with more tomato sauce on the side for dipping
(optional).
builtwithscience.com
MAIN MENU
97
SIDES
Built with science cookbook
builtwithscience.com
No Fat French Fries
1
5
SERVING
Calories
200
MIN PREP
Fat
0g
Carbs
15
MIN COOK
Protein
40g
10g
Vegan
Fiber
5g
Ingredients
Instructions
3 200g or 1 medium potato (can also
1 Make fries by slicing the potato in lengthwise, 1/4-inch-wide
sticks.
use sweet potato or yams)
3 9g (1 tbsp) nutritional yeast
3 1/2 tsp garlic powder
3 1/2 tsp salt, to taste
3 1/2 tsp black pepper, to taste
2 Pat the potatoes dry with paper towels and place in a mixing
bowl. Spray with non-stick spray and sprinkle with the
nutritional yeast, garlic powder, salt, and pepper. Toss to coat
the fries well in the seasonings.
3 Add the fries in an even layer to your air fryer basket. Fry
at 193°C/380°F for 15 minutes, tossing halfway through,
until crisp.
4 Serve hot with one of our homemade sauces or low sugar
or sugar-free ketchup (optional).
Optional for serving:
One of our homemade sauces,
or low-sugar or sugar-free ketchup
Little Fat Loss Ingredient Tweaks
Compared to a medium order of McDonald’s
French Fries, you save 150 calories and 17g of fat
in this recipe by making these swaps
Deep Fryer
Oil Built with science cookbook
A ir Fryer or Oven-Baked
N on-Stick Spray
builtwithscience.com
MAIN MENU
99
Cheesy Cauliflower
2
5
SERVINGS
Calories
Fat
165
20
MIN PREP
5g
Carbs
17g
MIN COOK
Protein
13g
Vegetarian
BWS
Favorite
Fiber
6g
*Per Serving (1/2 Of The Cauliflower)
Ingredients
Instructions
3 420g or 1/2 large-sized head cauliflower,
1 Preheat the oven to 218°C/425°F. Line a baking sheet with
parchment paper.
cut into bite-sized pieces
3 Salt and pepper to taste
3 10g (1 1/2 tbsp) all-purpose flour
3 180mL (3/4 cup) unsweetened
almond milk
3 9g (1 tbsp) nutritional yeast
3 1/2 tsp garlic powder
3 35g (2 tbsp) plain fat-free Greek yogurt,
room temperature
3 30g (1/4 cup) low-fat shredded
cheddar cheese
2 Chop the cauliflower into bite-sized pieces. Place the
chopped cauliflower on the prepared baking sheet and spray
the cauliflower with non-stick spray. Sprinkle with a pinch of
salt and pepper and toss to coat. Spread into an even layer.
3 Roast for 12-15 minutes, until you can easily pierce the
cauliflower with a fork.
4 Meanwhile, place a pot or saucepan over medium heat and
add the flour. Toast the flour by stirring constantly, until it
just starts to color and is steaming, about 3 minutes. Add
the almond milk, nutritional yeast, garlic powder, and a pinch
of salt and pepper. Stir well and bring to a simmer, until the
sauce starts to thicken.
5 Once the sauce is thickened, remove the pan from the heat.
To avoid curdling, place the yogurt in a small bowl and scoop
some of the warm sauce into the bowl with the yogurt. Stir
the yogurt until it’s smooth, then add the yogurt mixture to
the rest of the sauce in the pot.
6 Whisk the cheese into the sauce until it’s smooth and fully
melted. Season to taste with more salt and pepper.
Little Fat Loss Ingredient Tweaks
7 When the cauliflower is done roasting, add it to the pot with
the sauce and stir to combine well.
8 Serve hot and enjoy!
Potatoes
C auliflower
Full Fat Cheese
L ow Fat Cheese
Cream
P lain Fat Free Greek Yogurt, Nutritional
Serving Size
Yeast, and Unsweetened Almond Milk
To make the serving size of this recipe just for yourself,
simply half all the ingredients and nutritional information!
Built with science cookbook
builtwithscience.com
MAIN MENU
100
Cauliflower Mashed Potatoes
2
5
SERVINGS
Calories
185
MIN PREP
Fat
1g
Carbs
20
MIN COOK
Protein
27g
17g
Vegetarian
Fiber
11g
*Per Serving (1/2 Of The Potatoes)
Ingredients
Instructions
3 8
40g or 1 large head cauliflower,
cut into bite-sized pieces
1 Place the chopped cauliflower in a large pot and cover with
several inches of cold water and and add the salt. Bring to a
boil over high heat.
3 2 tsp salt, divided
3 2 tsp garlic powder
3 1 tsp paprika (optional)
3 18g (2 tbsp) nutritional yeast
3 6
0g (1/4 cup) plain fat-free Greek yogurt,
room temperature
Optional for serving:
A side of protein (try our Crispy
Chicken Strips, Maple Garlic
Chicken Wings, or Classic Hot Buffalo
Wings) and one of our homemade sauces
Little Fat Loss Ingredient Tweaks
Potatoes Mashed Cauliflower
Butter N utritional Yeast and
Plain Fat Free Greek Yogurt
Built with science cookbook
2 When the water reaches a boil, reduce the heat to a
simmer. Cover the pot and cook for 8-10 minutes, or until
the cauliflower can easily be pierced with a fork. Drain the
cauliflower.
3 Add the drained cauliflower, garlic powder, paprika (if using),
nutritional yeast, and yogurt to a food processor. Blend until
you’ve achieved a smooth texture. If you don’t have a food
processor, you can accomplish this step using a potato masher
or large spoon.
4 Serve with a side of protein and one of our homemade sauces
(optional)!
Fat Loss Fact
An entire large-sized cauliflower contains only 210 calories,
along with a host of micronutrients, and 17g of fiber to
help keep you full! This makes cauliflower a very voluminous,
low calorie, and healthy option that can be used to
replace starches such as rice, pasta, mashed potatoes,
and pizza crust.
Meal Prep Tip
Make a double batch of this recipe and serve with a source
of protein all week long for lunch.
builtwithscience.com
MAIN MENU
101
SHARE FOR A
CHANCE TO WIN!
What’s your favorite recipe? Follow the steps below for a chance
to win your choice of either:
• a tub of BWS Whey Protein
• a free BWS program
•
1 month free on our
3-on-1 Coaching Program
Here’s an example below:
Here are the steps:
Step 1: M
ake one of the recipes from our
cookbook (feel free to add your
own creative twist to it!).
Step 2: T
ake a picture or video of your
creation, post it on your
Instagram feed or story using
the tag #LFITCOOKBOOK and
tag us @builtwithscience and
@jeremyethier.
Step 3: K
eep a close eye on your direct
messages to see if you’ve won!
Built with science cookbook
builtwithscience.com
MAIN MENU
102
SNACKS
Built with science cookbook
builtwithscience.com
Sweet Chili Chips
2
5
SERVINGS
Calories
180
MIN PREP
Fat
4g
Carbs
15
MIN COOK
Protein
29g
7g
Vegan
BWS
Favorite
Fiber
5g
*Per Serving (1/2 Of The Chips)
Ingredients
Instructions
3 9g (1 tbsp) nutritional yeast
1 Preheat the oven to 140°C/300°F.
3 1 tsp chili powder
2 In a small bowl, combine the nutritional yeast, chili powder,
onion powder, garlic powder, paprika, cumin and salt.
3 1/4 tbsp onion powder
3 1/2 tbsp garlic powder
3 1/2 tsp paprika
3 1 tsp cumin
3 1 tsp salt
3 2 large low-calorie whole wheat tortilla
(aim for 150-180 calories per tortilla)
Little Fat Loss Ingredient Tweaks
Deep Fried Tortilla Chips Full Fat Cheese Oil Deep Fryer Built with science cookbook
Oven Baked Low Calorie Tortillas
Nutritional Yeast
Non-Stick Spray
Air Fryer or Oven-Baked
3 Place the tortillas on a cutting board and spray with non-stick
spray on both sides. Sprinkle both sides of the tortilla with the
nutritional yeast mixture. Stack them on top of each other and
cut the tortillas into 6 equal wedges.
4 Add the tortilla wedges to a baking pan and place in the oven
for 10-15 minutes. Alternatively, to air fry the wedges, place
the tortillas in a single layer in the air fryer basket. Cook at
190°C/370°F for 5 minutes, then toss the chips and make sure
none are sticking to each other. Cook for another 4 minutes,
until crispy.
5 Allow the chips to cool for 3 minutes before serving.
Customize This Recipe!
This recipe can be easily customized by adding your
favourite seasonings or combining it with other recipes.
Try using these chips as the base for our Loaded Beef
Nachos or Holy Shi*t Nachos!
builtwithscience.com
MAIN MENU
104
Sweet and Salty Popcorn
1
5
SERVING
Calories
122
0
MIN PREP
Fat
2g
Carbs
23g
MIN COOK
Protein
3g
Vegan
Fiber
4g
Ingredients
Instructions
3 33g (1 mini bag) Orville SmartPop!
1 Pop the popcorn according to package instructions in
the microwave.
or 33g (2 2/3 tbsps) Popcorn Kernels
3 2 tsp stevia, divided
3 1/2 tsp salt, divided
2 Transfer the popcorn into a mixing bowl and coat with
non-stick spray. Add half of the stevia and half the salt,
then mix together. Coat the popcorn again with non-stick
spray, and add the remaining half of the stevia and salt.
3
Little Fat Loss Ingredient Tweaks
Regular Popcorn Orville SmartPop!
Sugar Stevia
Oil Non-Stick Spray
Built with science cookbook
Enjoy!
Fat Loss Fact
Air-popped popcorn is a high-volume low calorie snack one cup popped contains only 30 calories. It can also be
easily tweaked with seasonings and sauces to pack
a flavourful punch!
builtwithscience.com
MAIN MENU
105
DESSERTS
Cookies
Built with science cookbook
builtwithscience.com
Soft Chocolate Chip Cookies
12
10
SERVINGS
Calories
80
11
MIN PREP
Fat
4g
Carbs
9g
MIN COOK
Protein
2g
Vegetarian
BWS
Favorite
Fiber
1g
*Per Serving (1 Cookie)
Ingredients
Instructions
3 120g (1 cup) all-purpose flour
1 Preheat the oven to 190°C/375°F.
2
3 1/2 tsp baking soda
In a mixing bowl, combine the flour, baking soda and salt.
3 3/4 cup stevia or granulated sweetener
3 In a separate bowl, use an electric whisk to beat together the
butter, stevia, and vanilla until light and creamy. Beat in the
egg. Reduce the speed to low and gradually add the flour
mixture until just combined. If you don’t have an electric whisk,
you can use a hand mixer as well.
3 1/2 tsp vanilla extract
4
3 1 egg
5 Divide the dough into tablespoon-sized balls and arrange on
a baking sheet with 1-2 inches of space between each cookie.
The dough should make about 12 cookies.
3 1/2 tsp salt
3 113g (1/2 cup) light butter
3 30g (2 tbsp) sugar-free or low-sugar
chocolate chips
Fold in the chocolate chips.
6 Bake for 9-11 minutes, until golden brown and set in the center.
Remove from the oven and cool on the baking sheet for
2 minutes.
7 Transfer to a wire rack to cool completely and enjoy!
Little Fat Loss Ingredient Tweaks
Butter Light Butter
Sugar Stevia
Chocolate Chips S ugar-Free or Low-Sugar
Chocolate Chips
Built with science cookbook
Health Fact
One egg contains about 70% of your daily value for
cholesterol. However, studies have suggested that it may
not be dietary cholesterol that increases blood cholesterol
levels and the risk for cardiovascular disease, but rather
higher intakes of saturated fat and trans fat. The bottom line
is that eggs can be a part of a healthy, balanced diet when
consumed in moderation.
builtwithscience.com
MAIN MENU
107
Perfect Peanut Butter Cookies
12
10
SERVINGS
Calories
96
10
MIN PREP
Fat
4g
Carbs
11g
MIN COOK
Protein
4g
Vegetarian
Fiber
1g
*Per Serving (1 Cookie)
Ingredients
Instructions
3 120g (1 cup) all-purpose flour
1 Preheat the oven to 180°C/350°F. Line a baking sheet with
parchment paper.
3 48g (1/2 cup) powdered peanut
butter (PB2)
3 1/2 tsp salt
2 In a small bowl, mix the flour, powdered peanut butter, salt,
baking powder, and stevia together. Set aside.
3 In a separate mixing bowl, whisk together the melted butter,
mashed banana, egg, and vanilla, until smooth.
3 1 tsp baking powder
3 1 1/4 cup stevia
3 113g (1/2 cup) light butter, melted
3 60g or 1/2 medium ripe banana, mashed
4 Gradually add the dry ingredient mixture into the wet
ingredient mixture, mixing until they are completely combined
and a dough is formed. The dough should be thick and
slightly sticky.
5 Shape the dough into 12, 1-inch balls and place on the
prepared baking sheet. Gently flatten each ball to 1/4-inch
thick cookies with a fork, making a crisscross pattern on
the top of each cookie.
3 1 egg
3 1 tsp vanilla extract
6 Bake for 10-12 minutes, until the cookies are set in the center.
Remove from the oven and cool for 5-10 minutes on the baking
sheet before removing to a wire rack to cool completely.
Little Fat Loss Ingredient Tweaks
Regular Peanut Butter Powdered Peanut Butter
Butter Light Butter
Sugar Stevia
Built with science cookbook
Health Fact
Peanut butter is a high source of healthy fat, though
having too much can quickly pack on the calories. To make
powdered peanut butter, roasted peanuts are pressed to
remove the fat, then ground into powder. This leaves you
with the protein and peanut butter flavor that contains
85% less fat compared to regular peanut butter.
builtwithscience.com
MAIN MENU
108
DESSERTS
CAKES
Built with science cookbook
builtwithscience.com
Your Next Birthday Cake
1
5
SERVING
Calories
*
Without Frosting
307
With Frosting
358
15
MIN PREP
MIN COOK
Fat
Carbs
Protein
Fiber
5g
40g
33g
15g
8g
43g
36g
15g
*
*
*
Vegetarian
BWS
Favorite
*
Ingredients
Instructions
3 30g (6 tbsp) unsweetened cocoa powder
1 Preheat the oven to 190°C/375°F. Grease a small ramekin or
6-inch baking dish with non-stick spray. If you’re using a larger
dish, such as a bread loaf pan or an 8x8-inch pan, double the
recipe and cook slightly longer (20-25 minutes).
(we recommend Hershey’s Cocoa)
3 2 tbsp stevia
3 30g (1/4 cup) oat flour*
3 20g (2/3 scoop) protein powder
3 1/2 tsp baking powder
3 120mL (1/2 cup) water
3 120g (1/2 cup) egg whites
3 15g (1 tbsp) sugar-free or low-sugar
chocolate chips (optional)
FROSTING (optional)
3 15g (1 tbsp) light cream cheese
3 15g (1 tbsp) plain fat-free Greek yogurt
3 1 tsp unsweetened cocoa powder
3 Stevia to taste
3 Sugar-free syrup (optional)
*A
ll-purpose flour can work as well,
but oat flour will deliver the best results
(and nutrients!).
2 In a separate mixing bowl, add the cocoa powder, stevia,
oat flour, protein powder, and baking powder. Mix the dry
ingredients together thoroughly before adding the wet
ingredients in the next step.
3 Pour in the water and egg whites and stir until you have a
smooth batter with no dry lumps of flour or cocoa powder
remaining. You can mix in the chocolate chips during this
step if you wish to include them.
4 Pour the batter into the prepared 6-inch baking dish or small
loaf pan. Bake for 15 minutes, until set in the center. Remove
from the oven and cool for 10 minutes in the pan before eating.
5 To make the optional frosting, in a small mixing bowl add
the cream cheese, yogurt, cocoa powder, and stevia (or any
sugar-free sweetener) to taste. Mix until the cocoa powder
is fully dissolved and then layer the frosting on top of your
cake. Feel free to top with sugar-free syrup for some extra
sweetness! You can eat the whole cake for just over 300
calories, or slice it up into smaller portions, you decide!
Little Fat Loss Ingredient Tweaks
Eggs + Oil Flour
Sugar Buttercream Built with science cookbook
Egg Whites + Extra Baking Powder
Oat Flour + Protein Powder
Stevia
Light Cream Cheese
+ Plain Fat Free Greek Yogurt
builtwithscience.com
MAIN MENU
110
DESSERTS
BROWNIES
Built with science cookbook
builtwithscience.com
SHARE FOR A
CHANCE TO WIN!
What’s your favorite recipe? Follow the steps below for a chance
to win your choice of either:
• a tub of BWS Whey Protein
• a free BWS program
•
1 month free on our
3-on-1 Coaching Program
Here’s an example below:
Here are the steps:
Step 1: M
ake one of the recipes from our
cookbook (feel free to add your
own creative twist to it!).
Step 2: T
ake a picture or video of your
creation, post it on your
Instagram feed or story using
the tag #LFITCOOKBOOK and
tag us @builtwithscience and
@jeremyethier.
Step 3: K
eep a close eye on your direct
messages to see if you’ve won!
Built with science cookbook
builtwithscience.com
MAIN MENU
112
Not Your Typical Brownie
16
10
SERVINGS
Calories
76
MIN PREP
Fat
4g
Carbs
25
MIN COOK
Protein
12g
2g
Vegetarian
Fiber
3g
*Per Serving (1 Brownie)
Ingredients
Instructions
3 56g (1/4 cup) light butter, melted
1 Preheat the oven to 180°C/350°F. Spray a 8x8 inch baking dish
with non-stick spray.
3 1 egg
2 In a bowl, whisk together the melted butter, egg, vanilla, and
applesauce until smooth.
3 2 tsp vanilla extract
3 60g (1/4 cup) unsweetened applesauce
3 In a separate bowl, mix together the stevia, cocoa, flour, salt,
and baking soda.
3 3/4 cup stevia
3 20g (1/4 cup) unsweetened cocoa powder
3 120g (1 cup) all-purpose flour
4 Slowly add the dry mixture into the wet ingredient mixture and
whisk together until fully combined and smooth.
5 With a spatula, fold in the grated zucchini and chocolate chips.
3 1/2 tsp salt
3 3/4 baking soda
3 90g (1 cup or ~1 small-sized) finely
grated zucchini
3 120g (1/2 cup) sugar-free or low-sugar
chocolate chips
6 Pour the batter into the prepared baking pan and bake for 20
24 minutes, until an inserted toothpick comes out clean.
7 Set aside and let cool for 10 minutes.
8 Transfer to a wire rack and slice into 16 pieces.
9 Top with fat-free whipped cream or your favorite low-calorie
ice-cream (optional) and enjoy!
Optional for serving:
Fat-free whipped cream
or low-calorie ice cream
Little Fat Loss Ingredient Tweaks
Butter Sugar
Regular Chocolate Chips Flour Built with science cookbook
Light Butter
Stevia
Sugar-Free or Low-Sugar
Chocolate Chips
Half Flour and Grated
Zucchini Chocolate Chips
Health Fact
Sneak some veggies into your baked goods for a kick of
micronutrients and fiber! Other veggies to add into baked
foods can include grated carrots, beets, avocados, and
sweet potatoes.
builtwithscience.com
MAIN MENU
113
DESSERTS
BLONDIES
Built with science cookbook
builtwithscience.com
Birthday Cake Blondies
8
SERVINGS
Calories*
Without Frosting
129
With Frosting
153
10
25
MIN PREP
MIN COOK
Fat*
Carbs*
Protein*
Fiber*
5g
17g
4g
1g
5g
20g
7g
1g
Vegetarian
*Per Serving (1 Blondie)
Ingredients
Instructions
BLONDIES
3 112g (1/2 cup) light butter, melted
1 Preheat the oven to 180°C/350°F. Spray a 6x6 inch baking dish
with non-stick spray.
3 2
eggs, lightly beaten (at room
temperature)
3 60mL (1/4 cup) sugar free syrup
3 1 tsp vanilla extract
3 1 1/2 cups stevia (preferably brown)
3 174g (1 1/2 cups) all-purpose flour
3 1/2 tsp baking powder
3 1/2 tsp salt
FROSTING (optional)
3 11g sugar-free, fat-free vanilla instant
pudding mix
3 30g (1 scoop) vanilla protein powder
3 30mL (2 tbsp) unsweetened almond milk
3 1 tbsp sprinkles (optional)
2 In a mixing bowl, combine the melted butter, beaten eggs,
sugar free syrup, and vanilla.
3 In a separate bowl, whisk together the stevia, flour, baking
powder and salt.
4 Add the dry ingredient mixture to the wet ingredients and stir
until just combined.
5 Pour the batter into the prepared pan and bake for 24-28
minutes, until a toothpick in the center comes out clean.
Remove from the oven and cool for 10 minutes in the pan.
6 Transfer to a wire rack, then cut into 8 bars.
7 If you’d like to serve it with frosting (highly recommended),
stir together the pudding mix, protein powder, and almond
milk until smooth. For a thinner frosting, add more milk, 1 tbsp
at a time, until you’ve reached your desired consistency.
8 Top the blondies with frosting and sprinkles, and enjoy!
Little Fat Loss Ingredient Tweaks
Butter Sugar Regular Milk Regular Maple Syrup High Fat, Sugary Frosting Built with science cookbook
Light Butter
Stevia
Unsweetened Almond Milk
Sugar Free Maple Syrup
Sugar-Free, Fat-Free Vanilla
Pudding Mix and Vanilla Protein
Powder
builtwithscience.com
MAIN MENU
115
DESSERTS
DONUTS
Built with science cookbook
builtwithscience.com
Vanilla Sprinkle Donut
6
10
SERVINGS
Calories
122
20
MIN PREP
Fat
2g
Carbs
19g
MIN COOK
Protein
7g
Vegetarian
BWS
Favorite
Fiber
1g
*Per Serving (1 Donut)
Ingredients
Instructions
DONUT
1 Preheat the oven to 175°C / 350°F. Thoroughly spray a 6-well
donut pan with nonstick cooking spray.
3 120g (1 cup) all-purpose flour
2 In a large bowl, whisk together the flour, stevia, baking powder
and salt.
3 3/4 cup stevia
3 1 tsp baking powder
3 In a separate bowl, whisk together melted butter, egg, almond
milk, and vanilla.
3 1/2 tsp salt
3 28g (2 tbsp) light butter, melted
3 1 egg
3 80mL (1/3 cup) unsweetened almond milk
3 1 tsp vanilla extract
5 Pour the batter into the prepared pan, filling each well about
3/4 full. Smoothen the batter in the well until flat.
FROSTING
3 11g sugar-free, fat-free vanilla instant
pudding mix
3 30g (1 scoop) vanilla protein powder
3 30mL (2 tbsp) unsweetened almond milk
3 1 tbsp sprinkles (optional)
Little Fat Loss Ingredient Tweaks
Butter Sugar Regular Milk Deep Fryer
High Fat, Sugary Frosting Built with science cookbook
4 Add the wet ingredients to the dry ingredients and stir
together until there’s no visible flour remaining. Avoid
overmixing the batter.
Light Butter
Stevia
Unsweetened Almond Milk
Oven-Baked
Sugar-Free, Fat-Free Vanilla
Pudding Mix and Vanilla Protein
Powder
6 Bake for 10-15 minutes, until set in the center. Let the donuts
cool in the pan before frosting and serving.
7 To make the frosting, stir together the pudding mix, protein
powder, almond milk, and sprinkles (if using) until smooth.
If you have lumps, you can blend the frosting in a blender or
food processor until totally smooth. For a thinner frosting, add
more milk, 1 tbsp at a time, until you’ve reached your desired
consistency.
8 Take the cooled donut and dip the top of the donut in
the frosting.
9 Set aside and continue with remaining donuts, and enjoy!
builtwithscience.com
MAIN MENU
117
Blueberry Lemon Donut
6
SERVINGS
Calories*
Without Frosting
102
With Frosting
122
10
20
MIN PREP
MIN COOK
Fat*
Carbs*
Protein*
Fiber*
2g
18g
3g
1g
2g
19g
7g
1g
Vegetarian
BWS
Favorite
*Per Serving (1 Donut)
Ingredients
Instructions
DONUT
1 Preheat the oven to 175°C / 350°F. Thoroughly spray a 6-well
donut pan with non-stick cooking spray.
3 120g (1 cup) all-purpose flour
2 In a large bowl, whisk together the flour, stevia, baking powder
and salt.
3 3/4 cup stevia
3 1 tsp baking powder
3 In a separate bowl, whisk together melted butter, egg, almond
milk, vanilla, and lemon zest.
3 1/2 tsp salt
3 28g (2 tbsp) light butter, melted
3 1 egg
3 80mL (1/3 cup) unsweetened almond milk
3 2 tsp vanilla extract
3 1/2 tsp lemon zest
3 100g (2/3 cup) fresh blueberries
FROSTING (optional)
3 120g (1/2 cup) plain fat-free Greek yogurt
3 15g (1/2 scoop) vanilla protein powder
3 1 tsp vanilla extract
3 2 tbsp stevia
Little Fat Loss Ingredient Tweaks
4
Add
the wet ingredients to the dry ingredients and stir together
until there’s no visible flour remaining. Add in the blueberries
and stir until just combined. Avoid over mixing the batter.
5 Pour the batter into the prepared pan, filling each well about
3/4 full. Smoothen the batter in the well until flat.
6 Bake for 10-15 minutes, or until golden brown on the edges
and the top is firm when you press on it, being careful not to
overbake. Remove from the oven and run a knife around the
edge of each donut to remove the donuts from the pan and
transfer to a wire rack to cool completely.
7 To make the frosting (highly recommended), stir together
the yogurt, protein powder, vanilla, and stevia until smooth.
If you have lumps, you can blend the frosting in a blender or
food processor until totally smooth. For a thinner frosting, add
more milk, 1 tbsp at a time, until you’ve reached your desired
consistency. For a thicker frosting, add more protein powder,
1 tbsp at a time.
Butter Light Butter
Sugar Stevia
Regular Milk Unsweetened Almond Milk
8 Take the cooled donut and dip the top of the donut in the
frosting.
Deep Fryer Oven-Baked
9 Set aside and continue with remaining donuts, and enjoy!
Built with science cookbook
builtwithscience.com
MAIN MENU
118
APPLE FRITTER
3
10
SERVINGS
Calories*
Without Frosting
122
With Frosting
178
20
MIN PREP
MIN COOK
Fat*
Carbs*
Protein*
Fiber*
2g
21g
5g
2g
6g
21g
10g
2g
Vegetarian
BWS
Favorite
*Per Serving (1 Donut)
Ingredients
Instructions
FRITTER
3 60g (1/2 cup) all-purpose flour
1 In a large bowl, stir together the flour, stevia, salt, cinnamon,
and baking powder.
3 2 tbsp stevia
3 1/8 tsp salt
2 Add the butter and use a fork to work the butter into the dry
ingredients until it’s crumbly.
3 14g (1 tbsp) light butter
3 Add the diced apple and toss to coat in the flour mixture. Stir
in the yogurt and add almond milk starting with 2 tbsp and
adding in an additional tbsp more as necessary until you have
a lumpy, sticky dough.
3 1 00g or 2/3 red apple, peeled and
finely diced
4 Divide the dough into thirds and shape into three flat ovals,
about 1/2-inch thick.
3 1/4 tsp cinnamon
3 1/2 tsp baking powder
3 70g (~1/3 cup) plain fat-free Greek yogurt
3 3
0-45mL (2-3 tbsp) unsweetened
almond milk
FROSTING (optional)
3 56g (~1/4 cup) low-fat cream cheese,
room temperature
3 15g (1/2 scoop) vanilla protein powder
3 15mL (1 tbsp) unsweetened almond milk
5 Spray the air fryer basket with non-stick spray. Place the
fritters in the basket and spray each fritter with non-stick spray.
Fry at 190°C/370°F for 5 minutes, then flip and fry for another
3 minutes, until golden brown on top and still soft in the center.
6 If making the frosting (highly recommended), stir together the
room temperature cream cheese (warm it in the microwave for
10-12 seconds if necessary), protein powder, and almond milk
until smooth. If you have lumps, you can blend the frosting in a
blender or food processor until totally smooth.
7 Once the fritters are cooled, spread frosting on top and enjoy
right away!
Little Fat Loss Ingredient Tweaks
Butter Light Butter
Sugar Stevia
Deep Fryer Air Fryer or Oven-Baked
Built with science cookbook
Cooking Tip
We recommend adding the frosting just before serving to
avoid sogginess and to reheat, pop the (unfrosted) fritter
into the air fryer at 190°C/370°F for 3-5 minutes, until crisp.
builtwithscience.com
MAIN MENU
119
Chocolate Frosted Donut
6
10
SERVINGS
Calories
114
MIN PREP
Fat
2g
Carbs
17g
20
MIN COOK
Protein
7g
Vegetarian
Fiber
1g
*Per Serving (1 Donut)
Ingredients
Instructions
DONUT
1 Preheat the oven to 175°C / 350°F. Thoroughly spray a 6-well
donut pan with non-stick cooking spray.
3 120g (1 cup) all-purpose flour
2 In a large bowl, whisk together the flour, stevia, baking powder
and salt.
3 3/4 cup stevia
3 1 tsp baking powder
3 In a separate bowl, whisk together melted butter, egg, almond
milk, and vanilla.
3 1/2 tsp salt
3 28g (2 tbsp) light butter, melted
3 1 egg
3 80mL (1/3 cup) unsweetened almond milk
3 1 tsp vanilla extract
5 Pour the batter into the prepared pan, filling each well about
3/4 full. Smoothen the batter in the well until flat.
FROSTING
6 Bake for 10-15 minutes, until set in the center. Let the donuts
cool in the pan before frosting and serving.
3 11g sugar-free, fat-free chocolate instant
pudding mix
7 To make the frosting, stir together the pudding mix, protein
powder, and almond milk until smooth. If you have lumps, you
can blend the frosting in a blender or food processor until
totally smooth. For a thinner frosting, add more milk, 1 tbsp at
a time, until you’ve reached your desired consistency.
3 30g (1 scoop) chocolate protein powder
3 30mL (2 tbsp) unsweetened almond milk
Little Fat Loss Ingredient Tweaks
Compared to Krispy Kreme’s Chocolate Iced Glazed
Donut, you save 126 calories and 19g of sugar in this
recipe by making these swaps:
Butter Sugar Regular Milk Deep Fried Sugary Chocolate Glaze Built with science cookbook
4 Add the wet ingredients to the dry ingredients and stir
together until there’s no visible flour remaining. Avoid
overmixing the batter.
8 Take the cooled donut and dip the top of the donut in the
frosting.
Light Butter
Stevia
Unsweetened Almond Milk
Oven-Baked
Sugar-Free, Fat-Free Chocolate
Pudding Mix and Chocolate Protein
Powder
9 Set aside and continue with remaining donuts, and enjoy!
builtwithscience.com
MAIN MENU
120
Cinnamon Spice And Everything Nice Donut
6
10
SERVINGS
Calories
107
MIN PREP
Fat
3g
Carbs
17g
20
MIN COOK
Protein
3g
Vegetarian
Fiber
1g
*Per Serving (1 Donut)
Ingredients
Instructions
DONUT
1 Preheat the oven to 175°C / 350°F. Thoroughly spray a 6-well
donut pan with nonstick cooking spray.
3 120g (1 cup) all-purpose flour
2 In a large bowl, whisk together the flour, stevia, baking powder
and salt.
3 3/4 cup stevia
3 In a separate bowl, whisk together melted butter, egg, almond
milk, and vanilla.
3 1 tsp baking powder
3 1/2 tsp salt
4 Add the wet ingredients to the dry ingredients and stir
together until there’s no visible flour remaining. Avoid
overmixing the batter.
3 28g (2 tbsp) light butter, melted
3 1 egg
3 80mL (1/3 cup) unsweetened almond milk
5 Pour the batter into the prepared pan, filling each well about
3/4 full. Smoothen the batter in the well until flat.
3 1 tsp vanilla extract
6 Bake for 10-15 minutes, until set in the center. Let the donuts
cool in the pan before frosting and serving.
TOPPING
7 Meanwhile, in a bowl combine stevia and cinnamon and mix
together.
3 1 tbsp cinnamon
3 3 tbsp stevia
3 21g (1 1/2 tbsp) light butter, melted
8 Use a basting brush and lightly brush the top of the donuts
with the melted butter. If you don’t have a basting brush, very
lightly dip the top of the donut in the butter.
9 Take the cooled donut and dip the top of the donut in the
cinnamon sugar mixture.
10 Set aside and continue with remaining donuts, and enjoy!
Little Fat Loss Ingredient Tweaks
Butter Sugar Regular Milk Deep Fried Built with science cookbook
Light Butter
Stevia
Unsweetened Almond Milk
Oven-Baked
Cooking Tip
Cinnamon is a natural sweetener that contains zero
calories! You can add it to many different foods, such
as cereal, oatmeal, yogurt, smoothies, baked goods,
and of course, donuts!
builtwithscience.com
MAIN MENU
121
DESSERTS
CHEESECAKES
Built with science cookbook
builtwithscience.com
IT’s that easy vanilla cheesecake
2
SERVINGS
Calories*
Without Crust
152
With Crust
217
5
20-25
MIN PREP
MIN COOK
Fat*
Carbs*
Protein*
Fiber*
4g
4g
25g
0g
5g
16g
27g
1g
Vegetarian
BWS
Favorite
*Per Serving (1/2 Cheesecake)
Ingredients
Cheesecake
Instructions
Cheesecake
3 250g (1 cup) low fat cottage cheese
3 1 large egg
3 15g (1/2 scoop) vanilla protein powder or
15g sugar-free, fat-free vanilla pudding mix
3 2 tbsp stevia
3 1 tsp vanilla extract
CRUST (optional, but recommended)
3 30g graham cracker crumbs (8 small
rectangular pieces or 4 squares, crushed)
3 30g (2 tbsp) plain fat-free Greek yogurt
3 1 tbsp stevia
Optional for serving:
Sugar-free raspberry jam and
fat-free whipped cream
Little Fat Loss Ingredient Tweaks
Regular Cream Cheese Sugar Regular Jam Butter Built with science cookbook
Low-Fat Cottage Cheese
Stevia
Sugar-Free Jam
Plain Fat-Free Greek Yogurt
1 Preheat the oven to 160°C/325°F. Spray a 6-inch (or smaller)
springform cake pan with non-stick spray.
CRUST: If you are not making crust, please proceed to step 4
2
In a medium bowl, mix together the graham cracker crumbs,
yogurt, and stevia, until uniform. Press mixture firmly into the
prepared baking pan.
3 Bake the crust for 5 minutes at 160°C/325°F, until set. Remove
from the oven and cool fully while you prepare your filling.
4 If your cottage cheese is especially watery, drain it of any
excess liquid. Then add the cottage cheese, egg, protein
powder or pudding mix, stevia, and vanilla into a blender or
food processor and blend until smooth and combined. If you
don’t have a blender or food processor, you can mix all of
the ingredients together in a mixing bowl.
5 Transfer the batter into the prepared pan and bake for 20-25
minutes, until the center is set. If the center is not set, bake
for 5-10 more minutes but keep a close eye on it to ensure you
don’t overcook the cheesecake.
6 Turn off the oven, crack open the door and leave the cake
inside while it cools down, for about 20-30 minutes. Once the
oven has cooled, remove the cheesecake.
7 For the best texture, cover the cake with plastic wrap and
place in the fridge for at least 10 hours to firm up before
serving. To serve, spread the jam over the top of the
cheesecake and top with fat-free whipped cream (optional).
builtwithscience.com
MAIN MENU
123
It’s That Easy Peanut Butter Chocolate Cheesecake
2
SERVINGS
Calories*
Without Crust
219
With Crust
288
5
MIN PREP
20-25
MIN COOK
Fat*
Carbs*
Protein*
Fiber*
7g
11g
28g
3g
8g
23g
31g
4g
Vegetarian
*Per Serving (1/2 Cheesecake)
Ingredients
Instructions
CHEESECAKE
3 250g (1 cup) low fat cottage cheese
3 1 large egg
3 15g (1/2 scoop) chocolate protein powder
or 15g sugar-free, fat-free chocolate
pudding mix
3 2 tbsp stevia
3 1 tsp unsweetened cocoa powder
3 15mL (1 tbsp) unsweetened almond milk
3 12g (2 tbsp) powdered peanut
butter (PB2)
3 1 tsp vanilla extract
3 15g (1 tbsp) low sugar or sugar-free
chocolate chips
CHEESECAKE
CRUST (optional, but recommended)
3 3
0g graham cracker crumbs (8 small
rectangular pieces or 4 squares, crushed)
3 30g (2 tbsp) plain fat-free Greek yogurt
3 1 tbsp stevia
Optional for serving:
Fat-free whipped cream
Little Fat Loss Ingredient Tweaks
Regular Cream Cheese Sugar Regular Chocolate Chips Regular Peanut Butter Butter Built with science cookbook
Low-Fat Cottage Cheese
Stevia
Low Sugar or
Sugar-Free Chocolate Chips
Powdered Peanut Butter
Plain Fat-Free Greek Yogurt
1 Preheat the oven to 160°C/325°F. Grease a 6-inch (or smaller)
springform cake pan with non-stick spray.
CRUST: If you are not making crust, please proceed to step 4
2 In a medium bowl, mix together the graham cracker crumbs,
yogurt, and stevia, until uniform. Press mixture firmly into the
prepared baking pan.
3 Bake the crust for 5 minutes at 160°C/325°F, until set. Remove
from the oven and cool fully while you prepare your filling.
4 If your cottage cheese is especially watery, drain it of any
excess liquid. Then add the cottage cheese, egg, protein
powder or pudding mix, stevia, cocoa, almond milk, powdered
peanut butter, and vanilla into a blender or food processor and
blend until smooth and combined. If you don’t have a blender
or food processor, you can mix all of the ingredients together
in a mixing bowl.
5 Transfer the batter into the prepared pan and then fold in the
chocolate chips. Bake for 20-25 minutes, until the center is set.
If the center is not set, bake for 5-10 more minutes but keep a
close eye on it to ensure you don’t overcook the cheesecake.
6 Turn off the oven, crack open the door and leave the cake
inside while it cools down, for about 20-30 minutes. Once the
oven has cooled, remove the cheesecake.
7 For the best texture, cover the cake with plastic wrap and
place in the fridge for at least 10 hours to firm up before
serving. Serve with fat-free whipped cream (optional) and
enjoy!
builtwithscience.com
MAIN MENU
124
It’s That Easy Pumpkin Cheesecake
2
SERVINGS
Calories*
Without Crust
176
With Crust
245
5
20-25
MIN PREP
MIN COOK
Fat*
Carbs*
Protein*
Fiber*
4g
10g
25g
2g
5g
22g
28g
2g
Vegetarian
BWS
Favorite
*Per Serving (1/2 Cheesecake)
Ingredients
Instructions
CHEESECAKE
CHEESECAKE
3 250g (1 cup) low fat cottage cheese
1 Preheat the oven to 160°C/325°F. Grease a 6-inch (or smaller)
spring form cake pan with non-stick spray.
3 1 large egg
CRUST: If you are not making crust, please proceed to step 4
3 15g (1/2 scoop) vanilla protein powder or
15g sugar-free, fat-free vanilla pudding mix
3 56g (1/4 cup) canned pumpkin puree
3 1 tsp cinnamon
3 1/4-1/2 tsp pumpkin spice
3 2 tbsp stevia
3 1 tsp vanilla extract
CRUST (optional, but recommended)
3 3
0g graham cracker crumbs (8 small
rectangular pieces or 4 squares, crushed)
3 30g (2 tbsp) plain fat-free Greek yogurt
3 1 tbsp stevia
Optional for serving:
Fat-free whipped cream
Little Fat Loss Ingredient Tweaks
Regular Cream Cheese Low-Fat Cottage Cheese
Sugar Stevia
Butter Plain Fat-Free Greek Yogurt
Built with science cookbook
2 In a medium bowl, mix together the graham cracker crumbs,
yogurt, and stevia, until uniform. Press mixture firmly into the
prepared baking pan.
3 Bake the crust for 5 minutes at 160°C/325°F, until set. Remove
from the oven and cool fully while you prepare your filling.
4 If your cottage cheese is especially watery, drain it of any
excess liquid. Then add the cottage cheese, egg, protein
powder or pudding mix, pumpkin puree, cinnamon, pumpkin
spice, stevia, and vanilla into a blender or food processor and
blend until smooth and combined. If you don’t have a blender
or food processor, you can mix all of the ingredients together
in a mixing bowl.
5 Transfer the batter into the prepared pan. Bake for 20-25
minutes, until the center is set. If the center is not set, bake for
5-10 more minutes but keep a close eye on it to ensure you
don’t overcook the cheesecake.
6 Turn off the oven, crack open the door and leave the cake
inside while it cools down, for about 20-30 minutes. Once the
oven has cooled, remove the cheesecake.
7 For the best texture, cover the cake with plastic wrap and
place in the fridge for at least 10 hours to firm up before
serving. Serve with fat-free whipped cream (optional) and
enjoy!
builtwithscience.com
MAIN MENU
125
It’s That Easy Tiramisu Cheesecake
2
SERVINGS
Calories*
5
20-25
MIN PREP
MIN COOK
Fat*
Carbs*
Protein*
Fiber*
4g
6g
25g
0g
5g
18g
27g
1g
Without Crust
160
With Crust
225
Vegetarian
*Per Serving (1/2 Cheesecake)
Ingredients
Instructions
CHEESECAKE
CHEESECAKE
3 250g (1 cup) low fat cottage cheese
1 Preheat the oven to 160°C/325°F. Grease a 6-inch (or smaller)
spring form cake pan with non-stick spray.
3 1 large egg
3 1 5g (1/2 scoop) chocolate protein powder
or 15g sugar-free, fat-free chocolate
pudding mix
3 2 tbsp stevia
3 5g (1 tbsp) regular or decaf coffee
grounds
3 1 tsp vanilla extract
CRUST (optional, but recommended)
3 3
0g graham cracker crumbs (8 small
rectangular pieces or 4 squares, crushed)
3 30g (2 tbsp) plain fat-free Greek yogurt
3 1 tbsp stevia
Optional for serving:
Fat-free whipped cream
Little Fat Loss Ingredient Tweaks
Regular Cream Cheese Low-Fat Cottage Cheese
Sugar Stevia
Butter Plain Fat-Free Greek Yogurt
Built with science cookbook
CRUST: If you are not making crust, please proceed to step 4
2 In a medium bowl, mix together the graham cracker crumbs,
yogurt, and stevia, until uniform. Press mixture firmly into the
prepared baking pan.
3 Bake the crust for 5 minutes at 160°C/325°F, until set. Remove
from the oven and cool fully while you prepare your filling.
4 If your cottage cheese is especially watery, drain it of any
excess liquid. Then add the cottage cheese, egg, protein
powder or pudding mix, stevia, coffee, and vanilla into a
blender or food processor and blend until smooth and
combined. If you don’t have a blender or food processor, you
can mix all of the ingredients together in a mixing bowl.
5 Transfer the batter into the prepared pan. Bake for 20-25
minutes, until the center is set. If the center is not set, bake for
5-10 more minutes but keep a close eye on it to ensure you
don’t overcook the cheesecake.
6 Turn off the oven, crack open the door and leave the cake
inside while it cools down, for about 20-30 minutes. Once the
oven has cooled, remove the cheesecake.
7 For the best texture, cover the cake with plastic wrap and
place in the fridge for at least 10 hours to firm up before
serving. Serve with fat-free whipped cream (optional)
and enjoy!
builtwithscience.com
MAIN MENU
126
DESSERTS
MUG CAKES
Built with science cookbook
builtwithscience.com
Microwave Molten Mug Explosion
1
2
SERVING
Calories
226
MIN PREP
Fat
6g
Carbs
1
MIN COOK
Protein
35g
8g
Vegetarian
BWS
Favorite
Fiber
8g
Ingredients
Instructions
3 30g (1/4 cup) all-purpose flour
1 Spray a large microwave safe mug with non-stick spray. Then
add and whisk together the flour, baking powder, cocoa
powder, stevia, and salt. Add the vanilla, egg whites, melted
butter, and almond milk and stir until you have a smooth, thick
batter.
3 1/2 tsp baking powder
3 5g (1 tbsp) unsweetened cocoa powder
3 2 tbsp stevia
2 Make a hole in the center of the batter and pour in the
chocolate chips. Cover the chocolate chips with the batter.
3 Pinch of salt
3 1 tsp vanilla extract
3 30g (2 tbsp) egg whites
3 5g (1 tsp) light butter, melted
3 30mL (2 tbsp) unsweetened almond milk
3 Microwave for 1 minute. The cake is done when the sides are
set and the center is slightly soft.
4 Serve hot and top with fat-free whipped cream or low-calorie
ice cream (optional)!
3 15g (1 tbsp) sugar-free or low-sugar
chocolate chips
Optional for serving:
Fat-free whipped cream or
low-calorie ice cream
Little Fat Loss Ingredient Tweaks
Eggs Chocolate Regular Chocolate Chips Whole Milk Sugar Butter Built with science cookbook
Egg Whites
Unsweetened Cocoa Powder
Low Sugar or Sugar-Free
Chocolate Chips
Unsweetened Almond Milk
Stevia
Light Butter
Cooking Tip
Depending on your microwave strength, you may need more
or less time in the microwave so keep an eye on it to avoid
overcooking or overflowing.
builtwithscience.com
MAIN MENU
128
Apple Cinnamon Mug Cake
1
2
SERVING
Calories
194
MIN PREP
Fat
2g
Carbs
1
MIN COOK
Protein
37g
7g
Vegetarian
Fiber
3g
Ingredients
Instructions
3 30g (1/4 cup) all-purpose flour
1 Spray a large microwave-safe mug with non-stick spray. Then
add and whisk together the flour, baking powder, stevia, and
salt. Add the vanilla, egg whites, melted butter, almond milk,
and applesauce and stir until you have a smooth, thick batter.
3 1/2 tsp baking powder
3 2 tbsp stevia
2
3 Pinch of salt
Add in the chopped apples and stir until combined.
3 Microwave for 90 seconds. The cake is done when the sides
are set and the center is slightly soft.
3 1 tsp vanilla extract
3 30g (2 tbsp) egg whites
3 5g (1 tsp) light butter, melted
4 Serve hot and top with fat-free whipped cream, sugar-free
syrup, or your choice of toppings (optional)!
3 15mL (1 tbsp) unsweetened almond milk
3 15g (1 tbsp) unsweetened applesauce
3 75g or 1/2 small apple, chopped into
small squares
Optional for serving:
Fat-free whipped cream or
sugar-free syrup
Little Fat Loss Ingredient Tweaks
Eggs Regular Milk Sugar Butter Built with science cookbook
Egg Whites
Unsweetened Almond Milk
Stevia
Light Butter
builtwithscience.com
MAIN MENU
129
DESSERTS
MILKSHAKES
Built with science cookbook
builtwithscience.com
Peanut Butter Cup Milkshake
1
3
SERVING
Calories
333
MIN PREP
Fat
5g
Carbs
0
Protein
38g
Vegan
MIN COOK
34g
(with vegan
protein powder)
BWS
Favorite
Fiber
8g
Instructions
Ingredients
3 100g (1 cup) ice
3 ~113g or 1 frozen medium banana
3 120mL (1/2 cup) unsweetened almond
or cashew milk
1 Add all ingredients to a blender and blend to a smooth, thick
consistency. Add more ice for an icier/thicker consistency, or
use less ice for a more liquidy consistency.
2 Transfer to a cup and serve immediately with crushed walnuts
or toppings of your choice (optional)!
3 10g (2 tbsp) unsweetened cocoa powder
3 12g (2 tbsp) powdered peanut
butter (PB2)
3 30g (1 scoop) chocolate or peanut butter
protein powder
Optional for serving:
Walnuts, crushed
Little Fat Loss Ingredient Tweaks
Chocolate Regular Cream Regular Peanut Butter Sweeteners Built with science cookbook
Unsweetened Cocoa Powder
Unsweetened Almond Milk and
Protein Powder
Powdered Peanut Butter
Frozen Banana
Fat Loss Fact
With the vast amount of protein powder flavors out there,
adding protein powder to your food can be a practical way
to sweeten foods (most are flavored with sweeteners) while
boosting protein content! When choosing protein powders,
protein isolate contains the highest percentage of protein
(about 90%). Protein concentrates contain less protein
(ranges 25-80%), along with more carbs and fats.
builtwithscience.com
MAIN MENU
131
Blueberry Cheesecake Milkshake
1
5
SERVING
Calories
165
MIN PREP
Fat
5g
Carbs
0
MIN COOK
Protein
25g
5g
Vegetarian
Fiber
4g
Ingredients
Instructions
3 60g or 1/2 ripe medium frozen banana
1 Place the banana, yogurt, cream cheese, almond milk, sugar
free syrup, and frozen blueberries in a food processor or
blender. Blend until smooth. If necessary, scrape down the
sides of the blender to ensure everything is mixed together
smoothly.
3 30g (2 tbsp) plain fat-free Greek yogurt
3 15g (1 tbsp) low-fat cream cheese
3 60mL (1/4 cup) unsweetened almond milk
3 10mL (2 tsp) sugar-free maple syrup,
2 Pour into a glass, top with fresh blueberries and fat-free
whipped cream if you like, and serve immediately.
to taste
3 80g (1/2 cup) frozen blueberries
Optional for serving:
Fresh blueberries and
fat-free whipped cream
Little Fat Loss Ingredient Tweaks
Regular Cream Cheese Low-Fat Cream Cheese
Sugar Banana and Sugar-Free Syrup
High-Fat Yogurt Plain Fat-Free Greek Yogurt
Regular Milk Unsweetened Almond Milk
Built with science cookbook
Health Fact
Did you know that frozen fruits and vegetables are just as
healthy for you and contain just as much nutrients compared
to fresh fruits and vegetables? They also last much longer in
the freezer! This can make it a convenient and less expensive
option. You can also freeze your own if your fresh ones are
about to go bad!
builtwithscience.com
MAIN MENU
132
DESSERTS
Soft serve / ice cream
Built with science cookbook
builtwithscience.com
Salted Caramel Crack Soft Serve
1
3
SERVING
Calories
378
0
MIN PREP
Fat
6g
Carbs
61g
Vegan
MIN COOK
Protein
20g
(with vegan
protein powder)
BWS
Favorite
Fiber
7g
Ingredients
Instructions
SALTED CARAMEL DRIZZLE
1 Add the date, sugar-free syrup, coconut milk, and salt to a
food processor or blender. Blend until a smooth paste forms.
Transfer the caramel sauce to a small bowl and set aside.
3 24g or 1 pitted date (medjool)
3 30mL (2 tbsp) sugar-free maple syrup
3 15mL (1 tbsp) light coconut milk
3 Pinch of salt
SOFT SERVE
3 160g or 1 1/2 medium frozen bananas
3 12g (2 tbsp) powdered peanut
2 In the same food processor or blender, add the frozen bananas,
powdered peanut butter, vanilla protein powder, and coconut
milk, and blend to a smooth, thick consistency, about 40
seconds. If you’re using a blender and the mixture gets stuck,
add more milk, 1 tbsp at a time, until you’ve reached your
desired consistency.
3 Transfer to a serving bowl and drizzle the salted caramel sauce
on top and make sure to serve it right away!
butter (PB2)
3 15g (1/2 scoop) vanilla protein powder
3 45mL (3 tbsp) light coconut milk
Little Fat Loss Ingredient Tweaks
Heavy Cream Light Coconut Milk
Caramel Sauce Pitted Dates, Sugar Free Syrup,
and Light Coconut Milk
Regular Syrup Sugar-Free Syrup
Sweeteners Frozen Bananas
Built with science cookbook
Health Fact
Although fruits contain sugar, these sugars are naturally
occurring. When you eat whole fruit, you also consume
fiber and many micronutrients along with it. In general,
there is no need to avoid fruit and fruit is healthy to
consume in moderation as part of a healthy diet.
builtwithscience.com
MAIN MENU
134
Chocolate Peanut Butter Soft Serve
1
3
SERVING
Calories
279
MIN PREP
Fat
7g
Carbs
0
Protein
53g
Vegan
MIN COOK
11g
(with vegan
chocolate chips)
Fiber
11g
Ingredients
Instructions
3 160g or 1 1/2 medium frozen bananas
1 Add all ingredients to a food processor or blender and blend
to a smooth, thick consistency. If you’re using a blender and
the mixture gets stuck, add more milk, 1 tbsp at a time, until
you’ve reached your desired soft-serve consistency.
3 18g (3 tbsp) powdered peanut butter
(PB2)
3 30mL (2 tbsp) sugar-free syrup
3 15g (1 tbsp) sugar-free or low-sugar
chocolate chips
3 15-30mL (1-2 tbsp) unsweetened
2 Transfer to a serving bowl and serve immediately with
toppings of your choice. If you plan on having it later, freeze
the soft-serve but make sure to let it thaw for 15-30 minutes
before serving.
almond milk (optional)
Little Fat Loss Ingredient Tweaks
Heavy Cream Regular Peanut Butter
Regular Chocolate Chips
Sweeteners
Built with science cookbook
Light Coconut Milk
Powdered Peanut Butter
L ow-Sugar or
Sugar Free Chocolate Chips
Fresh Fruit and Sugar-Free Syrup
Customize This Recipe
You can easily customize this recipe by adding toppings
such as fresh fruit, cereal, or fat-free whipped cream.
builtwithscience.com
MAIN MENU
135
Strawberry Banana Dream Ice Cream
1
5
SERVING
Calories
298
MIN PREP
Fat
6g
Carbs
0
MIN COOK
Protein
41g
20g
Vegetarian
BWS
Favorite
Fiber
5g
Ingredients
Instructions
3 80mL (1/3 cup) canned light coconut milk,
1 Add the coconut milk, yogurt, strawberries, banana, protein
powder, salt, stevia (if using), and vanilla (if using) to a food
processor or blender and blend until thick and smooth. If
you’re using a blender and the mixture gets stuck, add more
milk, one tbsp at a time until you’ve reached your desired icecream consistency.
chilled in the fridge overnight
3 60g (1/4 cup) plain fat-free Greek yogurt
3 110g (1/2 cup) frozen strawberries
3 ~113g or ~1 medium frozen banana
3 15g (1/2 scoop) vanilla protein powder
3 1/4 tsp salt
3 1 tbsp stevia (optional if using sweet
protein powder)
3 1/4 tsp vanilla extract (optional)
2 Transfer the ice cream to a small bowl and freeze for 60-90
minutes before serving, until texture becomes creamy. You can
also serve the ice cream right away or store it in the freezer,
but if the ice cream becomes fully frozen, let it thaw for at least
15-30 minutes before serving.
3 Serve with desired toppings such as fresh banana, cereal, or
fat-free whipped cream (optional), and enjoy!
Optional for serving:
Fresh banana, cereal
or fat-free whipped cream
Little Fat Loss Ingredient Tweaks
Heavy Cream Sugar
Sweeteners Built with science cookbook
L ight Coconut Milk and
Plain Fat-Free Greek Yogurt
Stevia
Vanilla Protein Powder
and Fresh Fruit
Meal Prep Tip
To freeze fresh bananas, peel and chop them into 1/4 - 1/2
inch coins. Place them on a parchment paper-lined baking
sheet, and place this in the freezer for at least 30 minutes
or until frozen. Remove the frozen banana coins from the
baking sheet and store them back in the freezer in a
freezer-safe plastic bag until use.
builtwithscience.com
MAIN MENU
136
Mint Chocolate Chip Soft Serve
1
3
SERVING
Calories
256
MIN PREP
Fat
8g
Carbs
0
MIN COOK
Protein
42g
4g
Fiber
9g
Instructions
Ingredients
3 160g or 1 ½ medium frozen bananas
3 60mL (1/4 cup) unsweetened almond
or cashew milk
3 15g (2 tbsp) cacao nibs
3 Handful of fresh mint leaves
Little Fat Loss Ingredient Tweaks
Heavy Cream Regular Chocolate Chips Sweeteners Built with science cookbook
Vegan
U nsweetened Almond or
Cashew Milk
Cacao Nibs
Frozen Bananas
1 Add all ingredients to a food processor and blend to a smooth,
thick consistency, about 40 seconds. If you don’t have a food
processor, you can also use a blender but reduce the amount
of milk to 45mL (3 tbsp).
2 Transfer to a serving bowl and serve immediately with
toppings of your choice. If you plan on having it later, freeze
the soft-serve but make sure to let it thaw for 15-30 minutes
before serving.
Health Fact
Trying to balance body composition goals while still
enjoying different foods, the social aspect of food, and life
in general? Try the “80/20” rule: Consume 80% of your
food intake from whole, minimally processed foods, with
a leeway of 20% from more processed foods, if desired.
builtwithscience.com
MAIN MENU
137
HOMEMADE SAUCES
Built with science cookbook
builtwithscience.com
Tangy BBQ Sauce
4
3
SERVINGS
Calories
4
0
MIN PREP
Fat
0g
Carbs
1g
MIN COOK
Protein
0g
Vegan
BWS
Favorite
Fiber
0g
*Per Serving (1 Tbsp)
Ingredients
Instructions
3 3 tbsp stevia
1 Add all ingredients except for the cornstarch into a mixing
bowl and mix until smooth. For a thinner sauce, you can serve
it right away.
3 45g (3 tbsp) low-sugar or
sugar-free ketchup
3 15mL (1 tbsp) red wine vinegar
3 15mL (1 tbsp) water
3 1/2 tsp worcestershire sauce
3 1 tsp dry mustard
3 1/4 tsp paprika
3 1/4 tsp salt
3 1/4 tsp black pepper
3 1 tsp cornstarch
(optional, for thicker sauce)
Little Fat Loss Ingredient Tweaks
Compared to 4 tbsp of regular BBQ sauce, you save
120 calories in this recipe by making these swaps:
Sugar Stevia
Regular Ketchup Low Sugar or Sugar-Free Ketchup
Built with science cookbook
2
If you’d like a thicker sauce, add the sauce to a saucepan and
bring to a simmer over low heat and simmer for 3-5 minutes.
In a small bowl, stir the cornstarch with 1 tsp cold water until
smooth. Add the cornstarch mixture to the sauce and bring to
a simmer, stirring constantly. As soon as it reaches a simmer
(about 30 seconds), immediately remove from the heat and
transfer to a bowl to serve. Watch closely, as the sauce can
burn easily after you add the cornstarch.
3 Serve right away or store in an airtight container in the fridge
for up to five days.
Fat Loss Fact
By using sugar-free alternatives and spices, this BBQ
sauce contains virtually zero calories. Spices are a great
way to flavor foods, and essentially contribute zero
calories for the small amounts that are normally used
in recipes.
builtwithscience.com
MAIN MENU
139
Tzatziki
4
5
SERVINGS
Calories
24
0
MIN PREP
Fat
0g
Carbs
3g
MIN COOK
Protein
3g
Vegetarian
BWS
Favorite
Fiber
0g
*Per Serving (3 Tbsp)
Instructions
Ingredients
3 115g (1/2 cup) plain fat-free Greek yogurt
3 80g or 2 mini cucumbers, peeled
and diced
3 15mL (1 tbsp) lemon juice
1 Add the yogurt, diced cucumbers, lemon juice, garlic powder,
dill, salt and pepper to a bowl and stir to combine well. Adjust
the seasoning to taste with salt and pepper.
2 Serve right away or store in an airtight container in the fridge
for up to three days.
3 1 tsp garlic powder
3 1 tsp dried or 1 tbsp fresh dill
3 1/2 tsp salt, to taste
3 Pepper to taste
Little Fat Loss Ingredient Tweaks
Compared to Hidden Valley’s Tzatziki Dip, you save
126 calories and 15g of fat per serving of this recipe
by making these swaps:
High-Fat Yogurt Plain Fat-Free Greek Yogurt
Oil Fresh Herbs and Spices
Built with science cookbook
Fat Loss Fact
Cucumbers are composed of about 95% water, which is why
they are so low in calories. This helps to both keep you full
and maintain hydration. This is also the same case for many
other vegetables and fruits.
builtwithscience.com
MAIN MENU
140
Sweet Thai Chili
4
5
SERVINGS
Calories
28
MIN PREP
Fat
0g
Carbs
6g
10
MIN COOK
Protein
1g
Vegan
BWS
Favorite
Fiber
1g
*Per Serving (1 Tbsp)
Instructions
Ingredients
1 Place the minced chilis, minced ginger, minced garlic, apple
cider vinegar, stevia, and soy sauce in a small saucepan.
3 2 Thai red chilis, minced
3 2 tbsp minced fresh ginger
2
3 3 garlic cloves, minced (or 1 1/2 tsp garlic
powder)
3 240mL (1 cup) apple cider vinegar
3 2 tbsp stevia (or more for a sweeter sauce)
3 30mL (2 tbsp) regular or low-sodium
soy sauce
3 5g (2 tsp) cornstarch
Little Fat Loss Ingredient Tweaks
Chili Paste Fresh Herbs, Corn Starch, and Vinegar
Sugar Stevia
Built with science cookbook
Bring to a simmer over low heat and simmer for 5 minutes.
3 In a small bowl, stir the cornstarch with 2 tsp cold water until
smooth. Add the cornstarch mixture to the sauce and bring to
a simmer, stirring constantly. As soon as it reaches a simmer
(about 30 seconds), immediately remove from the heat and
transfer to a bowl to serve. Watch closely, as the sauce can
burn easily after you add the cornstarch.
4 Serve right away or store in an airtight container in the fridge
for up to three days. Before serving again, make sure to re-stir
the sauce.
Fat Loss Fact
Stevia is a zero-calorie sweetener derived from the stevia
plant that can be used to minimize calorie and sugar intake.
This recipe contains 5g less sugar per tbsp compared to
common sweet thai chili sauces.
builtwithscience.com
MAIN MENU
141
Holy Guacamole
4
2
SERVINGS
Calories
43
MIN PREP
Fat
3g
Carbs
2g
0
MIN COOK
Protein
2g
Vegan
BWS
Favorite
Fiber
1g
*Per Serving (2 Tbsp)
Instructions
Ingredients
3 70g or 1/2 avocado
3 75g (1/3 cup) fat-free plain Greek yogurt
3 Squeeze of fresh lime or lime juice
3 1/4 tsp garlic powder
3 1/4 tsp salt
3 1 tbsp cilantro, chopped
3 40g (1/4 cup) red onion, diced (optional)
Little Fat Loss Ingredient Tweaks
Full Avocado Half an Avocado and Half Greek Yogurt
Built with science cookbook
1 Halve and pit the avocado. Scoop 1/2 the avocado out into a
bowl and mash it with a fork until smooth.
2 Mix in the yogurt, lime juice, garlic powder, salt, cilantro, and
diced onion (if using). Adjust to taste with more spices based
on your preferences.
3 Serve right away or store in an airtight container in the
refrigerator.
Health Fact
Avocados are an excellent source of the healthy unsaturated
fat. Aside from being used to make guacamole, mashed
avocados can also be used to replace mayonnaise as a
binder in recipes like egg salad, tuna salad, or chicken salad!
This helps to save calories and offers a boost in heart health.
builtwithscience.com
MAIN MENU
142
Chocolate Sauce
4
3
SERVINGS
MIN PREP
0
MIN COOK
Vegan
(with vegan
protein powder)
Calories
32
Fat
0g
Carbs
2g
Protein
6g
BWS
Favorite
Fiber
0g
*Per Serving (1 Tbsp)
Instructions
Ingredients
3 11g sugar-free, fat-free chocolate instant
pudding mix
3 30g (1 scoop) chocolate protein
1 Stir together the pudding mix, protein powder, and
unsweetened almond milk, until smooth. For a thinner frosting,
add more milk, 1 tbsp at a time, until you’ve reached your
desired consistency.
2 Serve right away or store in an airtight container in the fridge
for up to five days.
powder
3 30mL (2 tbsp) unsweetened
almond milk
Customize This Recipe
You can easily turn this into a vanilla sauce by replacing the
chocolate pudding mix and chocolate protein powder with
vanilla pudding mix and vanilla protein powder!
Muscle Building Fact
Little Fat Loss Ingredient Tweaks
Chocolate Sauce
C hocolate Protein Powder and
Sugar Free, Fat Free Chocolate
Pudding Mix
Regular Milk Unsweetened Almond Milk
Built with science cookbook
Adding protein powder to your diet can be a convenient
and practical way to help you reach your protein targets. We
generally do recommend to obtain your nutrients through
whole foods first. However, if your protein requirements are
higher, you may find it difficult to reach your target through
whole foods alone. That’s where supplements such as protein
powder come in, to literally supplement what are you are
unable to obtain through whole foods first!
builtwithscience.com
MAIN MENU
143
Creamy Ranch
4
5
SERVINGS
Calories
20
0
MIN PREP
Fat
0g
Carbs
2g
MIN COOK
Protein
3g
Vegetarian
Fiber
0g
*Per Serving (2 Tbsp)
Instructions
Ingredients
3 120g (1/2 cup) plain fat-free Greek yogurt
1 Add the yogurt, garlic powder, lemon juice, chives and salt to
a bowl or jar and stir or shake to combine.
3 1 tsp garlic powder
2 Add water as necessary to reach a pourable consistency.
For a dippable texture, add 2 tbsp water. For a pourable
dressing, add 3-4 tbsp water. Season to taste with salt after
adding water.
3 10mL (2 tsp) lemon juice
3 1 tsp dried chives or 1 tbsp fresh
minced chives
3 Serve right away or store in an airtight container in the fridge
for up to three days.
3 1/2 tsp salt, to taste
3 30-60mL (2-4 tbsp) water
Little Fat Loss Ingredient Tweaks
Health Fact
Compared to common ranch dressings, you save
110 calories and 13g of fat per serving of this recipe
by making these swaps:
Dairy products, such as plain fat free Greek yogurt, low fat
cheese, low fat cottage cheese, low fat milk, soy milk, and
fortified almond/cashew milks, are an excellent source of
calcium. Adequate calcium intake throughout life helps to
lower the risk for osteoporosis later on in life.
High Fat Buttermilk Built with science cookbook
Plain Fat Free Greek Yogurt
builtwithscience.com
MAIN MENU
144
Spicy Mayo
4
2
SERVINGS
Calories
44
MIN PREP
Fat
4g
Carbs
2g
0
MIN COOK
Protein
0g
Vegetarian
Fiber
0g
*Per Serving (1 Tbsp)
Instructions
Ingredients
3 55g (1/4 cup) light mayonnaise
1 Add the mayonnaise, sriracha, salt, and lime juice to a bowl and
stir to combine. Season to taste with more sriracha and/or salt.
3 1 tbsp sriracha, to taste
2 Serve right away or store in an airtight container in the fridge
3 1/4 tsp salt, to taste
for up to three days.
3 1 tsp of lime juice or fresh lime
Little Fat Loss Ingredient Tweaks
Compared to regular mayonnaise, you save
45 calories and 6g of fat per tbsp of this recipe
by making these swaps:
Full Fat Mayonnaise Built with science cookbook
Light Mayonnaise
Fat Loss Fact
Dipping sauces and dressings can be fairly high in calories.
Some contain over 100 calories per tablespoon. In general,
choosing the light or low fat version when possible is a good
strategy if your goal is fat loss - as long as you don’t increase
the portion size to compensate!
builtwithscience.com
MAIN MENU
145
Ketchup-Mayo
4
2
SERVINGS
Calories
35
MIN PREP
Fat
3g
Carbs
2g
0
MIN COOK
Protein
0g
Vegetarian
Fiber
0g
*Per Serving (1 Tbsp)
Instructions
Ingredients
3 55g (1/4 cup) light mayonnaise
3 15g (1 tbsp) low sugar or sugar-free
1 Add the mayonnaise, ketchup, stevia, and salt to a bowl and
stir to combine. Season to taste with more ketchup and/or salt.
2 Serve right away or store in an airtight container in the fridge
for up to three days.
ketchup, to taste
3 1 tsp stevia
3 Pinch of salt
Little Fat Loss Ingredient Tweaks
Compared to Heinz’s Mayochup, you save 45 calories
and 4g of fat per tbsp in this recipe by making
these swaps:
Mayonnaise
Light Mayonnaise
Ketchup Low Sugar or Sugar-Free Ketchup
Sugar
Stevia
Built with science cookbook
Fat Loss Fact
Light (low fat) mayonnaise contains only 1/3 the amount
of calories and fat compared to regular mayonnaise
builtwithscience.com
MAIN MENU
146
Honey Mustard Dressing
4
5
SERVINGS
Calories
4
MIN PREP
Fat
0g
Carbs
1g
0
MIN COOK
Protein
0g
Vegan
Fiber
0g
*Per Serving (1 Tbsp)
Instructions
Ingredients
3 60g (1/4 cup) Dijon mustard
3 15mL (1 tbsp) balsamic vinegar
3 1 tbsp stevia
1 Add the dijon mustard, vinegar, stevia, garlic powder, and salt
to a bowl and stir to combine. Season to taste with salt or
more stevia for a sweeter flavor.
2 Serve right away or store in an airtight container in the fridge
for up to five days.
3 1/2 tsp garlic powder
3 1/2 tsp salt, to taste
Little Fat Loss Ingredient Tweaks
Honey and Sugar Built with science cookbook
Stevia
Fat Loss Fact
With only 4 calories per tbsp, you can add this to your
meal as you’d like as a “free sauce”! Typical honey mustard
dressings can range from 20-70 calories per tbsp. This can
really add up considering that 1 tbsp is only about the size
of the tip of your thumb.
builtwithscience.com
MAIN MENU
147
Sweet Teriyaki Sauce
4
5
SERVINGS
Calories
16
MIN PREP
Fat
0g
Carbs
3g
5
MIN COOK
Protein
1g
Vegan
Fiber
0g
*Per Serving (1 Tbsp)
Instructions
Ingredients
3 70g (1/4 cup) tomato puree
3 15mL (1 tbsp) regular or low-sodium
soy sauce
3 1/2 tsp garlic powder or fresh
garlic, minced
3 1/2 tsp smoked paprika
3 1 tbsp stevia
1 In a small saucepan over medium heat, stir together the
tomato puree, soy sauce, garlic powder, paprika, and stevia.
Bring to a simmer, reduce the heat and simmer for 5 minutes,
stirring regularly.
2 In a small bowl stir together the cornstarch and 1 tsp cold
water until smooth. Add the cornstarch mixture to the pot
with the sauce and bring to a simmer over low heat, stirring
constantly. As soon as you reach a simmer (about 30 seconds),
immediately remove the pan from the heat (if you keep it on
the heat, it will burn easily).
3 Serve right away or store in an airtight container in the fridge
for up to five days.
3 1 tsp cornstarch
Fat Loss Fact
Little Fat Loss Ingredient Tweaks
Sugar Built with science cookbook
Stevia
1 tbsp of sugar contains about 50 calories. This can add up
over time especially if you consume sugar more frequently.
Sugar-free alternatives, such as stevia, artificial sweeteners,
sugar-free syrups, and diet soda can help to lower your
calorie intake (they are often calorie-free), while still providing
a sweet taste. Additionally, you can aim for no sugar added
products, such as switching from sweetened almond milk to
unsweetened almond milk, flavored yogurt to plain yogurt,
and flavored oatmeal to plain oats.
builtwithscience.com
MAIN MENU
148
Maple Garlic
4
5
SERVINGS
Calories
8
5
MIN PREP
Fat
0g
Carbs
1g
MIN COOK
Protein
1g
Vegan
Fiber
0g
*Per Serving (1 Tbsp)
Instructions
Ingredients
3 30mL (2 tbsp) regular or low-sodium
soy sauce
3 15mL (1 tbsp) rice vinegar
3 45mL (3 tbsp) sugar-free syrup
3 2 garlic cloves, minced (or 1 tsp garlic
powder)
3 2 tsp minced fresh ginger
3 1/4 - 1/2 tsp red pepper flakes, to taste
(optional)
3 45mL (3 tbsp) water
3 1 tsp cornstarch (optional, for
thicker sauce)
Little Fat Loss Ingredient Tweaks
Sugar Stevia
Maple Syrup Sugar Free Maple Syrup
Built with science cookbook
1 Place the soy sauce, rice vinegar, sugar-free syrup, garlic,
ginger, red pepper flakes (if using), and water in a small skillet.
2 Stir and bring to a simmer over low heat. Simmer for 5 minutes.
For a thinner sauce, you can serve it right away.
3 If you prefer a thicker sauce, in a small bowl, stir the cornstarch
with 1 tsp cold water until smooth. Add the cornstarch mixture
to the sauce and bring to a simmer, stirring constantly. As
soon as it reaches a simmer (about 30 seconds), immediately
remove from the heat and transfer to a bowl to serve. Watch
closely, as the sauce can burn easily after you add the
cornstarch.
4 Serve right away or store in an airtight container in the fridge
for up to five days.
Health Fact
Regular garlic consumption can help provide cardiovascular
health benefits, improve immunity, and infer anti-aging
properties. Ideally, garlic should be crushed or sliced prior to
cooking, as this helps to release compounds to help maximize
health benefits.
builtwithscience.com
MAIN MENU
149
Low Calorie Approved Sauces
The problem with most sauces, oils, and condiments is that they contain a lot of calories
for a small portion size that can add up quickly. The good news is that there are lower
calorie alternatives out there that you can use to swap out these higher-calorie items.
Below is a list of low calorie sauces and condiments that we’d highly recommend if
you’re looking to add additional flavour to your meals while keeping calories low:
•
Sugar Free BBQ Sauce (G Hughes)
•
Sugar Free Sweet Thai Chili Sauce (G Hughes)
•
Sugar Free Ketchup (Heinz)
•
Mustard
•
Light or Non-Fat Mayo
•
Coconut Aminos or Liquid Aminos (Bragg)
•
Low Sodium Soy Sauce
•
Tamari
•
Sugar Free Syrup (Walden Farms, Mrs. Buttersworth’s)
•
Hot Sauce
•
Salsa
•
Plain Fat-Free Greek Yogurt (to replace sour cream)
Built with science cookbook
builtwithscience.com
MAIN MENU
150
LFIT MEAL PLANS
Our team of Dietitians at Built With Science have created LFIT Meal Plans that show you
what a day of eating for fat loss could look like using only the recipes in this cookbook.
There are a total of 13 LFIT meal plans ranging from 1500-2700 calories, and each meal
plan is customized to ensure you get an optimal amount of protein for the day.
As studies suggest that having 3-6 protein-rich meals per day is optimal for maximizing
muscle protein synthesis, each template consists of 3 meals, 1 snack, and 1 dessert.
How To Incorporate Your Fat Loss Meal Plans:
1. Determine Your Daily Caloric Intake
a. If you are unsure of how many calories you need to be consuming each day, use
this calculator to get a quick estimate, or if you are a BWS Program Build, Shred,
or Lean member, refer to the calories provided on your nutrition spreadsheet.
2. Choose Appropriate Fat Loss Meal Plan
a. Match your daily calories with the closest fat loss meal plan on the following page.
You don’t need to worry about hitting your calories perfectly; a 50-100 calorie
range is more than sufficient. The key is to be consistent. Once you’ve found the
meal plan you would like to use, simply search it up on the MyFitnessPal app using
the “MFP Name” specified below and add it to your diary!
E.g. If you need to consume 1830 calories per day, simply choose the 1800 calorie
fat loss meal plan and search “LFIT BWS 1800” on MyFitnessPal to add it to
your diary.
3. Adding Variety Over Time
a. If you would like to create additional meal plans using the cookbook, you can
simply replace the meals and snacks with alternative one(s) in this cookbook as
long as they are +/-100 calories and +/-5g protein from one another.
E.g. You can swap the Crunchy Mango Beef Tacos (438 calories, 29g protein) for
the Toned Turkey Tacos (441 calories, 31g protein).
Built with science cookbook
builtwithscience.com
MAIN MENU
151
LFIT MEAL PLANS
1500–2000 CALORIES
Calories
1500
1600
1700
1800
1900
2000
MACROS
42g Fat
168g Carbs
110g Protein
47g Fat
156g Carbs
133g Protein
47g Fat
188g Carbs
132g Protein
49g Fat
216g Carbs
132g Protein
57g Fat
200g Carbs
146g Protein
51g Fat
225g Carbs
160g Protein
MFP NAME*
LFIT BWS
1500
LFIT BWS
1600
LFIT BWS
1700
LFIT BWS
1800
LFIT BWS
1900
LFIT BWS
2000
BREAKFAST
Muscle
Griddle (1)
Classic Eggs
Benedict (1)
Savory
Chaffles (1)
Apple Crisp
French Toast
(1)
Pumpkin Pie
Pancakes (1)
Banana Nut
Waffles (1)
SNACK
Microwave
Molten Mug
Explosion (1)
Apple
Cinnamon
Mug Cake (1)
Sweet
and Salty
Popcorn (1)
Protein
Puffed
Cereal (1)
Guiltless
Grilled
Cheese (1)
Sweet Chili
Chips (1)
LUNCH
Loaded
Veggie Taco
Bowl (1)
Meat Lover’s
Calzone (1)
French Dip
(1) + 1/2
Creamy
Cauliflower
Mashed
Potatoes
Meat Lover’s
Veggie
Burger (1)
Copycat
Crunchwrap
Supreme (1)
Crunchy
Thai Turkey
Burger (1) +
Margherita
Pizza Bites
(1)
DINNER
Unbuttered
Butter
Chicken
(1) served
with 1/2
cup Cooked
Rice + 1 cup
Cauliflower
Rice
Loaded
Veggie Taco
Bowl (1)
Creamy Pad
Thai (1)
I Can’t
Veggie
Believe It
Lover’s Fried
Worked
Rice (1)
Cheese Pizza
(1)
Chicken
Chow Mein
(1)
DESSERT
Perfect
Peanut
Butter
Cookies (1)
It’s That Easy
Tiramisu
Cheesecake
(without
crust) (1)
Salted
Caramel
Crack Soft
Serve (1)
Strawberry
Banana
Dream Ice
Cream (1)
Birthday
Cake
Blondies
(with
frosting) (2)
It’s That Easy
Pumpkin
Cheesecake
(with crust)
(1)
ADDITIONAL NOTES
• The number of servings for each recipe are in brackets next to the recipe.
• MFP NAME = MyFitnessPal Name
Built with science cookbook
builtwithscience.com
MAIN MENU
152
LFIT MEAL PLANS
2100–2700 CALORIES
Calories
2100
2200
2300
2400
2500
MACROS
56g Fat
202g Carbs
177g Protein
61g Fat
239g Carbs
174g Protein
55g Fat
273g Carbs
173g Protein
55g Fat
278g Carbs
186g Protein
64g Fat
75g Fat
284g Carbs
301g Carbs
190g Protein 189g Protein
68g Fat
314g Carbs
211g Protein
MFP
NAME*
LFIT BWS
2100
LFIT BWS
2200
LFIT BWS
2300
LFIT BWS
2400
LFIT BWS
2500
LFIT BWS
2600
LFIT BWS
2700
Eggs Royale
(1)
Sausage and
Sun-Dried
Tomato
Breakfast
Wrap (1)
Monte Cristo
(1)
Savory
Chaffles (1)
+ Protein
Puffed
Cereal (1)
Sausage &
Sun-Dried
Tomato
Breakfast
Wrap (1)
Muscle
Griddle (2)
BREAKFAST Savory
Chaffles (1)
2600
2700
SNACK
Blueberry
Lemon
Pancakes (1)
Pumpkin Pie
Pancakes (1)
Banana
French Toast
Sticks (1)
Blueberry
Lemon
French Toast
(1)
Strawberry
Cheesecake
French Toast
(1)
Monte Cristo
(1)
Apple Crisp
French Toast
(1)
LUNCH
Loaded
Veggie Taco
Bowl (1)
Toned Turkey
Tacos (1)
+ Crispy
Teriyaki
Cauliflower
Bites (1)
Pizza Sub
(1) + Dreamy
Jackfruit
Nachos (1)
Guiltless
Grilled
Cheese (1) +
Loaded Beef
Nachos (1)
Baked Mac
and Cheese
(2)
Copycat
Crunchwrap
Supreme (1)
+ Loaded
Beef Nachos
(1)
Crunchy
Mango
Beef Tacos
(1) served
with Holy
Guacamole
(1) + Creamy
Cauliflower
Mashed
Potatoes (2)
DINNER
Bigger Big
Mac (1) +
Cauliflower
Mashed
Potatoes (1)
Your Classic
American
Cheeseburger
(1) + No Fat
French Fries
(1)
Fat Chicken
Burrito (1) +
Sweet Chili
Chips (1)
Creamy
Tomato
Protein Pasta
(1)
General Tso’s Heavenly
Chicken (1)
Hawaiian
served with
Pizza (1)
1 1/2 cups
Cooked
Rice + 1 cup
Cauliflower
Rice
Loaded
Cheesy
Veggie
Lasagna (2)
DESSERT
It’s That Easy
Pumpkin
Cheesecake
(without
crust) (1)
It’s That
Easy Peanut
Butter
Chocolate
Cheesecake
(wIth crust)
(1)
It’s That
Easy Vanilla
Cheesecake
(with crust)
(1)
Peanut
Butter Cup
Milkshake (1)
Salted
Caramel
Crack Soft
Serve (1)
Strawberry
Banana
Dream Ice
Cream (1)
Mint
Chocolate
Chip Soft
Serve (1)
ADDITIONAL NOTES
• The number of servings for each recipe are in brackets next to the recipe.
• MFP NAME = MyFitnessPal Name
Built with science cookbook
builtwithscience.com
MAIN MENU
153
FAQS
If you have any additional questions not covered below, please submit them to
contact@builtwithscience.com, and we’ll address them as soon as possible!
WHAT IS THE SERVING SIZE FOR EACH RECIPE?
Besides the appetizers, desserts, and homemade sauces, most recipes make 1 serving,
unless otherwise specified. The top of the recipe specifies how many servings it makes.
If you’d like to prepare a recipe for numerous people, simply multiply the servings of
each ingredient by the number of individuals you’d like to prepare for. For example,
if you are preparing for 3 people, multiply all the ingredients by 3. Please note that
cooking time should also be adjusted based on the changes you make.
WHAT IF I DON’T HAVE ACCESS TO ALL THE INGREDIENTS?
We’ve tried to make the ingredients included in our recipes ones that you can find
at your local grocery store or on Amazon. In addition, we’ve created an Ingredient
Shopping Guide that includes the calories, serving sizes, and recommended brands to
look out for.
CAN I USE DIFFERENT SWEETENERS?
Yes, we’ve created a sweetener conversion table if you don’t have stevia or would prefer
to use another sweetener. Use Appendix 1B to simply convert the amount of stevia
required in the recipe with the sweetener you have on hand.
DO I NEED TO MEASURE THE FOOD?
Yes, each recipe has been tested to fit the proper ingredient ratios and should be
measured when prepping. In addition, if you aren’t measuring your food, it will be very
difficult to know the exact calorie and macro content.
DO I NEED A FOOD SCALE TO PREPARE THE RECIPES?
We highly recommend using a food scale to prepare the recipes. They’re not overly
expensive and can be easily purchased from Amazon or your local department store.
However, in the case that you don’t have one, use Appendix 1A for standard gram to
cup conversions. Additionally, most ingredients in the recipes are listed in both grams/
mL and tbsp/cups.
Built with science cookbook
builtwithscience.com
MAIN MENU
154
FAQS
DO YOU HAVE VEGAN/VEGETARIAN RECIPES?
Yes, we have included plenty of vegan and vegetarian recipes in our cookbook.
These recipes are marked with the appropriate
(vegan) and
(vegetarian) icons.
ARE OPTIONAL INGREDIENTS IN THE RECIPE INCLUDED
IN THE CALORIE AND MACRO COUNT?
Optional ingredients are not included in the calorie and macro count. If you decide
to add them into the recipe, please note that this may change the total calories for
the meal.
DOES HOW I COOK THE FOOD MATTER?
Yes, you want to avoid cooking with oil, butter, and other calorie-containing condiments
if they aren’t listed in the recipes as this can quickly add up in calories and may lead
to unwanted weight gain. Instead, if needed, stick with a zero-calorie cooking spray
(e.g. Pam).
Built with science cookbook
builtwithscience.com
MAIN MENU
155
WHAT’s Next
We hope that this cookbook becomes a staple item in your fitness toolbox that you
continuously use to stay on track with your nutrition and accelerate closer to your
fitness goals. Make these recipes as often as you want and whenever you want so you
can enjoy the foods you love while getting results.
However, we do understand that some people might still struggle with holding
themselves accountable, lack motivation and consistency, or would rather have a team
of experts get rid of all the guesswork for them.
If that sounds like you, then we’d highly recommend taking a look into our 3-on-1 Coaching
Program.
3 1-on-1 coaching
Jeremy &
the BWS team
Your
coach
You
Your
dietician
The 3-on-1 Coaching Program is a personalized coaching program where your meals will
be created specifically for you by your hand-picked dietitian and your workouts will be
specifically created for you by your hand-picked coach who will then guide you every
step of the way and keep you accountable to your plan.
You can learn more about this program by booking in a discovery call with one of our
team members:
CLICK HERE TO BOOK YOUR FREE DISCOVERY CALL
Built with science cookbook
builtwithscience.com
MAIN MENU
156
APPENDICES
Built with science cookbook
builtwithscience.com
APPENDICES
1A: Standard Master Conversions
In the case that you don’t have access to a food scale, use the following metrics
conversion table when measuring out the ingredients in your recipes.
Please note that these are all approximations and there are some foods that do not
follow these standard conversions, so we highly recommend a food scale if you want
to be the most accurate.
Cups
Grams
Tablespoons
Teaspoons
Milliliters
1/4 cup
56 grams
4 tbsps
12 tsps
59 mL
1/3 cup
75 grams
5 tbsps
15 tsps
79 mL
1/2 cup
112 grams
8 tbsps
24 tsps
119 mL
3/4 cup
168 grams
12 tbsps
36 tsps
178 mL
1 cup
224 grams
16 tbsps
48 tsps
237 mL
1 1/2 cups
336 grams
24 tbsps
72 tsps
356 mL
2 cups
448 grams
32 tbsps
96 tsps
474 mL
Built with science cookbook
builtwithscience.com
MAIN MENU
158
APPENDICES
1B: Sweetener Conversions
If you don’t have the exact sweetener that’s used in the ingredient list, use the following
sweetener conversion chart to help determine how much of your own sweetener you’ll
need to replace the appropriate amount in the recipe. Although this table will be a good
reference point, please note that the sweetness levels can also vary depending on the
brand of sweetener you use.
Sugar
1 tsp
1 tbsp
1/4 cup
1/3 cup
1/2 cup
Stevia (liquid)
5 drops
15 drops
(1/8 tsp)
1/2 tsp
3/4 tsp
1 tsp
Stevia (powder)
20 mg
60 mg
240 mg
320 mg
1/8 tsp
Monk Fruit (liquid)
6 drops
18 drops
72 drops
96 drops
144 drops
Monk Fruit (powder)
N/A
N/A
1/6 tsp
1/4 tsp
1/3 tsp
Splenda
1 tsp
1 tbsp
1/4 cup
1/3 cup
1/2 cup
Honey
1 tsp
1 tbsp
3 tbsp
1/4 cup
1/3 cup
Sugar Free Maple
Syrup
1 tsp
1 tbsp
3 tbsp
1/4 cup
1/3 cup
*tsp = teaspoon
*tbsp = tablespoon
Built with science cookbook
builtwithscience.com
MAIN MENU
159
APPENDICES
1C: Shopping For The Right Ingredients
PROTEIN
Calories Per Serving
Recommended Brands
Protein Powder
100-130 per scoop (~ 30 g)
Built With Science, PEScience, Optimum Nutrition
Extra Lean Ground
Beef/Chicken/Turkey
140-170 per 4 oz or 113 grams
93/7 (93% fat 7% lean) or leaner. As long as the fat % is the
same (93% or leaner), you can interchange any ground meat for
one another in recipes.
Flank Steak
140-170 per 4 oz or 113 grams
Often found in the fresh meats or butcher section of the grocery
store. Aim for Select quality as this is the leanest version (Prime
is the highest in fat, followed by Choice which is moderate in fat).
Extra Firm Tofu
80-110 per 3 oz or 85 grams
House Foods, Fontaine Santé, Wildwood
Turkey Bacon
30-50 per slice or 15-25
grams
Lilydale, Butterball, Wellshire
BREAD
Calories Per Serving
Recommended Brands
Sliced Bread Whole Wheat
70-100 per slice
Dave’s Killer Bread, Wonder
Tortilla Wraps Whole Wheat
150-180 per large tortilla (50g), or
100 per lavash or flatbread (53g)
Mission Tortilla, Joseph’s Lavash Bread, Flatout Wrap
English Muffins Whole Wheat
120-150 per English muffin (60g)
Thomas’ English Muffins, Dave’s Killer Bread, Wonder
Hamburger Buns and
Sub Rolls - Whole
Wheat
150-180 per bun (60g)
Dave’s Killer Bread, Wonder, Rudi’s Rocky Mountain Bakery
DAIRY
Calories Per Serving
Recommended Brands
Fat Free Plain Greek
Yogurt*
90-120 per 3/4 cup or 170g
Oikos, Liberté, Chobani, Fage
Low Fat Cottage
Cheese
80-110 per 1/2 cup or 125g
Dairyland, Island Farms, Gaylea Nordica
Low Fat Cheese
70-100 per 1/4 cup, 1 oz, or 28 grams Kraft, Cracker Barrel
Low Fat Cream Cheese 70-100 per 2 tbsp or 28g
Philadelphia
* If unable to locate the fat free version at the grocery store, aim for 1% of 2% instead.
OTHER
Calories Per Serving
Recommended Brands
Non Stick Spray
0 per 1/3 second spray (0.25g)
Pam, Smart Balance
Stevia
0 per 2 tbsp
Truvia, Stevia in the Raw
Sugar-Free Syrup
0-30 per 2 tbsp or 30mL
Mrs. Buttersworth, Walden Farms, Maple Grove Farms
Powdered Peanut
Butter
40-70 per 2 tbsp or 30g
PB2, PBfit, Naked PB
Low Sugar or SugarFree Chocolate Chips
50-80 per 1 tbsp or 15g
Lily’s, Hershey’s, ChocZero
Built with science cookbook
builtwithscience.com
MAIN MENU
160
APPENDICES
grains
PROTEINS
1D: Built With Science LFITs
instead of...
use
calories saved
High Fat Ground
Meat
Extra Lean
Ground Meat
-205 per113g (4 oz)
Pork Sausage
Chicken Or Turkey
Sausage
-170 per100g (3.5 OZ)
Bacon
Turkey Bacon
-160 per2slices
Chicken Thighs
Chicken Breast
(boneless, skinless)
-115 per113g (4 oz)
Eggs
Egg Whites
-90 per100g (1/3 CUP)
Pepperoni
Turkey Pepperoni
-60 per10slices
instead of...
use
calories saved
White Rice
Cauliflower Rice
-185 per1cup
Pasta
Spiralized Vegetables
(examples: zucchini, carrots)
-170 per1cup
Regular Bread
Low Calorie Bread
-120 per2slices
Deep Fried
Tortilla Chips
Oven Baked Low
Calorie Tortilla
-90 per12chips
Regular Tortilla
Low Calorie
Tortilla Wrap
-60 perwrap
Sub Roll
Low Calorie Sub Roll
-60 perroll
Built with science cookbook
builtwithscience.com
MAIN MENU
161
APPENDICES
fats
dairy
grains
1D: Built With Science LFITs
instead of...
use
calories saved
Regular Bun
Low Calorie Bun
-40 perbun
Regular English
Muffin
Low Calorie
English Muffin
-30 perenglish muffin
instead of...
use
calories saved
Regular Milk
Unsweetened
Almond Milk
-120 per240mL (1 cup)
Full-Fat Sweetened
Yogurt
Plain Fat-Free
Greek Yogurt
-105 per120g (½ cup)
Sour Cream
Plain Fat-Free
Greek Yogurt
-85 per60g (¼ cup)
Full Fat Cheese
Low Fat Cheese
-60 per56g (½ cup)
Full Fat Cottage
Cheese
Low Fat Cottage
Cheese
-30 per125g (½ cup)
Regular Cream
Cheese
Low Fat Cream
Cheese
-30 per30g (2 tbsp)
instead of...
use
calories saved
Butter
Light Butter
-130 per28g (2 tbsp)
Regular Peanut
Butter
Powdered
Peanut Butter
-130 per2tbsp
Oil
Non Stick Spray
1 tbsp/
spray
-110 per2 second
Built with science cookbook
builtwithscience.com
MAIN MENU
162
APPENDICES
other
fats
1D: Built With Science LFITs
instead of...
use
calories saved
Full Fat Mayo
Low Fat Mayo
-110 per28g (2 tbsp)
Butter
Non Stick Spray
1 tbsp/
spray
-95 per2 second
Full Fat Coconut Milk
Low Fat Coconut Milk
-50 per60mL (¼ cup)
Chocolate
Unsweetened
Cocoa Powder
-60 per1square/1 tbsp
Regular Chocolate
Chips
Low Sugar or SugarFree Chocolate Chips
-45 per30g (2 tbsp)
instead of...
use
calories saved
Sugar
Stevia
-110 per2tbsp
Regular Syrup
Sugar-Free Syrup
-105 per30mL (2 tbsp)
Regular BBQ Sauce
Sugar-Free
BBQ Sauce
-60 per30g (2 tbsp)
Regular Ketchup
Low Sugar or SugarFree Ketchup
-30 per30g (2 tbsp)
Built with science cookbook
builtwithscience.com
MAIN MENU
163
DISCLAIMER
The content provided in this PDF is for informational and educational purposes
only. Jeremy Ethier is not a medical doctor, psychologist, therapist, nutritionist, or
registered dietitian. The contents of this document should not be construed as medical,
psychological, dietary, nutritional, or healthcare advice of any kind. The contents of this
document are not intended to diagnose, treat, cure, or prevent any health conditions,
nor are they intended to replace a physician, dietitian, nutritionist, or other qualified
healthcare professional’s advice. You should always consult your physician, dietitian,
or other qualified healthcare professional on any matters regarding your health,
engagement in physical activity, and/or diet before starting any fitness program or
meal plan to determine if it is suitable for your needs. This is especially important if you
(or your family members) have a history of high blood pressure or heart disease, if you
have ever experienced chest pain while exercising, or if you have experienced chest
pain in the past month when not engaged in physical activity. You should also consult
your physician, dietitian, or other qualified healthcare professional before starting any
fitness program, meal plan, or dietary regimen, in particular if you smoke, have high
cholesterol, are obese, or have a bone or joint problem that could be made worse by a
change in physical activity or diet. Do not start or continue any fitness program, meal
plan, or dietary regimen if your physician, dietitian, or health care provider advises
against it. If you experience faintness, dizziness, pain, shortness of breath or any other
form of discomfort at any time while exercising or while following any meal plan/dietary
regimen, you should stop immediately. If you think you are having a medical or health
emergency, call your health care provider, or 911, immediately.
Please note the following:
• any and all exercise that you do as a result of what you read in this PDF shall be
performed solely at your own risk;
• any and all meal plans that you follow or adhere to as a result of what you read in
this PDF shall be used solely at your own risk; and
• any and all foods or beverages that you consume as a result of what you read in
this PDF shall be consumed solely at your own risk.
No part of this report may be reproduced or transmitted in any form whatsoever,
electronic or mechanical, including photocopying, recording, or by any informational
storage or retrieval system without the express written, dated, and signed permission
from the author (Jeremy Ethier and/or Built With Science Holdings Corp.). All
copyrights are reserved. Built With ScienceTM may not be copied or used for any
purpose without express written consent.
Built with science cookbook
builtwithscience.com
MAIN MENU
164
CREDITS
A BIG THANK YOU TO THE TEAM AND EVERYONE
WHO MADE THIS COOKBOOK HAPPEN!
This book would not have been possible without the encouragement and help from
the following individuals, as well as the feedback from our BWS community:
HEAD PROJECT
MANAGER
Ethan Ethier
BUILT WITH
SCIENCE DIETITIAN
Kelly McKinnon,
MS, RD, LD
BUILT WITH
SCIENCE DIETITIAN
Courtney Kyle,
MS, RD, CD, EP-C
HEAD CHEF AND
FOOD SCIENTIST
Elizabeth Briskin
BUILT WITH
SCIENCE DIETITIAN
Helen Tieu, RD, MAN, CDE
BUILT WITH
SCIENCE DIETITIAN
Kelly Adams,
MS, RDN, LD
Built with science cookbook
builtwithscience.com
MAIN MENU
165
CREDITS
RECIPE TESTER
AND CRITIC
Raza Khataw
RECIPE TESTER
AND CRITIC
Nicole Martin
RECIPE TESTER
AND CRITIC
Ash May
RECIPE TESTER
AND CRITIC
Tahnee Szalay
RECIPE TESTER
AND CRITIC
Andrea Toth
GRAPHIC DESIGNER
Antonio Ruiz
Built with science cookbook
builtwithscience.com
MAIN MENU
166