Mar 2023
RAHUL KAMAT
100+ LOW-CALORIE & HIGH-PROTEIN RECIPES
TO HELP YOU LOSE WEIGHT AND KEEP IT OFF EFFORTLESSLY
Mar 2023
WELCOME!!!
Thank you so much for purchasing my cookbook. It truly
means the world to me and I appreciate you and your
support so much.
My goal is to help you reach your goals while enjoying the
foods you love.
The recipes in this cookbook helped me lose 100lbs and
completely changed my life. I hope these recipes can
show you that losing weight and eating healthy does not
have to feel hard, boring, and unmaintainable.
I want to make eating healthy feel effortless and
incredibly enjoyable, so you’re able to eat good, lose
weight, keep it off, and stay fit.
Share your creations with me at
@rahul__kamat on Instagram!
I can’t wait to see what you make!
Mar 2023
ABOUT ME
Hey! I’m Rahul.
I love food (maybe a little too much) and for most of my life I’ve been fat,
chubby, fluffy, insert better word here. Over the past 4 years, I’ve lost 100
pounds, got into the best shape of my life, and became healthier than ever.
I lost most of the weight within the first year.
Then learned how to keep it off.
Since then I’ve been building muscle and my current goal is to continue to
pack on muscle.
My lifestyle, diet, exercise, and nutrition have completely changed from
when I was fat and I want to share that with you. This book contains recipes
that allow me to eat the foods I love in a healthier, lower calorie way.
This is the key to losing weight and keeping it off effortlessly! These recipes
changed my life and I hope they can change yours.
Now you can eat the foods you crave and love while reaching your goals. This
is the secret and it is truly life changing.
Mar 2023
Frequently Asked
Questions
Can liquid egg whites from a carton be substituted for real egg whites?
If you need to whip the egg whites into stiff peaks, then no. Carton egg whites are pasteurized which
means they’ve been cooked at a really low temperature to kill bacteria. This means you can drink carton
egg whites safely out of the carton, but they won’t whip up to form stiff peaks.
If a recipe doesn’t need you to whip up the egg whites, then substituting carton liquid egg whites
should be fine. In the ingredients, I’ve listed “Liquid Egg Whites” when it is fine to use.
Substitution: 1 Egg White = 30g Carton Egg Whites
What does SF mean?
SF = sugar free
What is the difference between natural cocoa, dark cocoa, and black cocoa
powders?
Natural cocoa is not alkalized, dark cocoa is alkalized, and black cocoa is extremely alkalized. When you
alkalize cocoa powder, you darken the color of the cocoa and reduce the acidity/bitterness.
Natural cocoa is tastes very bitter and very chocolatey. Black cocoa is not very bitter and does not
taste very chocolatey. Dark cocoa is somewhere in the middle. I made a video called Why Oreos Don’t
Taste Like Chocolate comparing, tasting, and explaining the differences.
For recipes, if I’ve listed black cocoa and you want to substitute dark or natural cocoa, you’ll probably
need to use more sweetener to balance out the added bitterness.
What is a dry ingredient?
A POWDER! Greek yogurt is not a damn dry ingredient. If you can put a paper napkin in the ingredient
and the napkin gets wet, then it is NOT a dry ingredient.
Mar 2023
Frequently Asked
Questions
My egg whites won’t whip up, HELP!?!?
Make sure there are no drops of egg yolks that have leaked into the egg whites. Not even a tiny droplet
of egg yolk. The fat in yolks will prevent the egg whites from whipping up properly. Separating eggs is a
tough task and them yolks be poppin.
Double check that your bowl and whisks are clean. Even the fat from oily fingers/hands can potentially
mess up the whipping.
If you’re having trouble whipping up eggs, try these tips:
●
●
Dip a kitchen paper towel in vinegar or lemon juice and rub down your bowl and whisking sticks.
This helps remove any residue.
Use a glass or metal bowl to whip egg whites. Plastic bowls can trap small fat particles because
of the porous molecule structure of plastic.
Can I substitute a different sweetener for erythritol?
No.
What about my big bag of stevia? I’ll use that instead.
Oh please no.
Why?
Erythritol bakes and crystallizes like sugar. Other sweeteners don’t. This crystallization property
provides structure to baked goods and can completely change the texture and taste of the recipe.
Those big bags of stevia are very light and far less dense. Subbing 30g of erythritol for 30g of
sweetener can be a hugeeeee difference in volume. ¼ cup of erythritol might weigh the same amount
as over 1 cup of a different sweetener.
If you have a monk fruit or stevia sweetener blend, check the ingredients. If the first ingredient is
erythritol, you’re probably fine.
I’m guessing they are adding stevia or monk fruit to make the sweetener sweeter, because erythritol is
approximately 75% as sweet as sugar. Monk fruit and stevia can be 200 times sweeter than sugar. So a
blend of erythritol plus a tiny bit of monk fruit can match the sweetness of sugar.
If you’re going to use something different than erythritol, proceed at your own risk.
Mar 2023
Frequently Asked
Questions
What are some of the key ingredients used in recipes and why are they used?
Here are some ingredients used in recipes that help drastically reduce calories and control macros.
Pumpkin Puree - Acts as a fat substitute and helps keep recipes moist. It replaces butter or oil.
Pumpkin has 100 Calories per 1 Cup where as Oil has 1,910 Calories per 1 Cup.
Psyllium Husk - Adds fiber and acts as a binder. It adds elasticity and flexibility to dough. It also holds
onto more moisture, keeping the end product softer, fluffier, chewier, and moister.
Whipped Egg Whites - Whipping egg whites into fluffy, stiff peaks breaks the chemical bonds in the
egg whites and causes air bubbles to be trapped in the whipped egg whites. When you heat these
captured air bubbles, they expand as the gas inside them also is heated. The egg whites solidify in the
heat and trap in the air bubbles, preventing the structure from collapsing.
Cocoa Powder - Not only does cocoa provide a rich, chocolate flavor in baked goods, but also
provides a higher water absorption than an equal weight of flour. That’s why I use a lot of cocoa in
recipes. It keeps the recipes moist.
Whey Protein Powder - Adds rise, dryness, and stability to baked goods. Easily can make a baked
good too dry and rubbery because it does not hold onto moisture well.
Casein Protein Powder - Great for producing thick products like protein pudding. Holds onto moisture
when baked, but does not rise and give you good structure/dryness.
Greek Yogurt - Adds a lot of protein to baked goods. It adds creaminess to help keep things moist. It’s
great as a substitute for sour cream or mayonnaise because it’s creamy and tangy without the calories.
Mar 2023
Frequently Asked
Questions
The calories and macros in some recipes don’t make sense? Why don’t they
equate?
tl;dr: The calories and macros in recipes are accurate, but they might not equal each other because of
different carb sources having different calories. The carbs listed in recipes include fiber, but fiber does
not have the same calories as regular carbs.
Calculating Calories and Macros:
● Protein contains 4 calories per gram
● Carbs contains 4 Calories per gram
● Fats contains 9 Calories per gram
So if a recipe has 10g Protein, 5g Carbs, 2g Fat then it should contain 78 Calories.
40 Calories from Protein (10 x 4 = 40)
20 Calories from Carbs (5 x 4 = 20)
18 Calories from Fats (2 x 9 = 18)
Total: 78 Calories
This is true until you take other factors into account like fiber. Fiber is listed as a carb when counting
macros, but fiber does not have 4 calories per gram like normal carbs do. Fiber has between 0-2g of
calories per gram.
Why does fiber have either 0 or 2 calories per gram?
There are two types of fibers, soluble fiber and insoluble fiber. Soluble fiber dissolves in water and has 2
calories per gram. Insoluble fiber does not dissolve in water and has 0 calories per gram. Insoluble fiber
is not metabolized by your body which means the fiber just passes right through you.
So if a food has 0g Protein, 10g Carbs, and 0g Fats, you would expect it to have 40 Calories. But if this
food has 10g of Fiber (all the carbs are coming from fiber), then it can have anywhere from 0 Calories 20 Calories depending on the type of fiber.
This is why the calories and macros might not make sense in some recipes.
Are nutrition facts accurate?
Nutritional labels on food products can be off by as much as 20%. In general, trust the calories and
don’t stress about the macros. The calories and macros for every recipe were calculated as accurately
as possible by me. The calories, protein, and fat in a recipe will be correct and the carbs might include
fiber because I did not count net carbs. In general, don’t stress too much, use a food scale to weigh
your food to the gram, and you will be fine!
Mar 2023
Table of Contents
Breakfast
Low Calorie Breakfast Burrito
$1.40 Breakfast Burritos
Bagels
Crepes
Frosted Apple Pie Pull Apart Skillet
French Toast
Apple Pie French Toast
Magic Rice Cakes
Overnight Oats
Chocolate Chip Cookie Dough Overnight Oats
Double Chocolate Chip Cookie Dough Overnight Oats
Carrot Cake Overnight Oats
Apple Pie Overnight Oats
Fruit and Nut Overnight Oats
Peanut Butter Cup Overnight Oats
Pancakes
OREO Pancakes
Soufflé Pumpkin Pancakes
High Fiber Protein Pancake
100% Protein Pancakes
Lava Protein Pancakes
This table of contents is clickable :)
Mar 2023
Table of Contents
Savory
Tandoori Chicken
Thai Coconut Curry
Chicken Tikka Masala
Juicy Chicken Breast Meal Prep
Naan
Air Fryer Salmon
Smiley Fries :)
Stuffed Crust Protein Pizza
Flatbread
Protein Pizza
Mediterranean Chicken
Cauliflower Pizza
Tzatziki
3 Ingredient Tacos
Chicken Shawarma
Fiesta Potatoes
Jumbo Soft Pretzels
Carrot Fries
Blackened Chicken Breast
Crispy Chicken Nuggets
Zucchini Noodles
1 Pot Mac & Cheese
Creamy Avocado Salad Dressing
Mac & Cheese Burrito
Cloud Bread Burger Buns
Tuna Salad Sandwiches
Buffalo Chicken Sliders
A Low Calorie Fancy Fish Dinner
Spinach Dip Pasta
Spaghetti Squash
Spinach and Artichoke Dip
Stir Fry Spaghetti Squash
Spicy Garlic Broccoli
Spaghetti Squash with Meat
Sauce
Bison Burrito Bowl
“Mexican” Tacos
“Mexican” Burritos
Fat Wraps for Fat Loss
Nachos
Shirataki Noodle Ramen
Velvet Chicken
Pad Thai
Mushroom Chicken Stir Fry
Quick Cauliflower Rice
This table of contents is clickable :)
Mar 2023
Table of Contents
Sweet
OREO Cheesecake Cinnamon Rolls
3 Ingredient Cheesecake
19 Calorie Fudgey Brownies
Cloud Crust
24 Calorie Brookies
Oreo Cheesecake
21 Calorie Blondies
Plain Cheesecake
Super Low Calorie Brownies
Cherry Cheesecake
Chewy Chocolate Chip Cookies
Cheesecake Bread
Single Serve Chocolate Chip
Cookie
Blueberry Compote
Single Serve Double Chocolate
Chip Cookie
Oatmeal Chocolate Chip Cookies
Chocolate Peanut Butter Cereal
Protein Bars
Doughy Peanut Butter Cup Protein
Bar
Protein Butterfinger
Creamy Chocolate Custard Cake
Reese’s Peanut Butter Cups
Chocolate Covered Strawberries
Magic Shell
Cinnamon Sugar Pretzel Bites
Cloud Custard Toast
Sour Candy Grapes
Spicy Candy Grapes
Apple Fritter
2 Ingredient Weight Loss Cake
2 Ingredient Weight Loss Jam
Cake
Peanut Butter Cup Yogurt Bowl
Donuts
Boston Cream Donut
1 Minute High Volume Peanut
Butter
0 Calorie Graham Crackers
0 Calorie Marshmallows
Crunch Bar
Single Serve Cinnamon Roll
Chocolate Chip Skillet Cookie
Chocolate Skillet Brownie
Snickerdoodle Skillet Cookie
Chocolate Peanut Butter Skillet
Cookie
This table of contents is clickable :)
Mar 2023
BREAKFAST
11
Mar 2023
YIELD:
COOK TIME:
1
10 MINUTES
Low calorie
Breakfast Burrito
ENTIRE RECIPE
CALORIES
207
CARBS
22
PROTEIN
27
FAT
5
This is a quick breakfast burrito you can make in under 10
minutes and it’s packed with flavor. The spicy greek
yogurt spread makes this extra creamy and flavorful.
INGREDIENTS
DIRECTIONS
1 50 Calorie High Fiber
Tortilla
1.
In a small bowl, mix together greek yogurt and hot sauce. Set
aside spicy greek yogurt mixture.
3 Egg Whites or 92g
Liquid Egg Whites
2.
Tear or chop deli meat into small bite sized pieces.
3.
Heat a pan on medium heat and spray with oil.
4.
Add in veggies and saute for 3 minutes or until veggies are soft
and spinach has wilted.
5.
Add in egg whites and deli meat. Wait 15s for the bottom of the
eggs to settle and solidify a bit. Then gently move around and
fold egg whites to scramble. Add seasonings. Cook scrambled
egg whites until slightly glossy and almost fully cooked. Sprinkle
cheese on top of the egg whites. Turn off heat.
6.
Spread spicy greek yogurt on the tortilla. Add scrambled egg
whites. Wrap into a burrito.
7.
Heat a pan on medium-high heat and spray with oil. Place the
burrito seam side down and sear that side for 1 minute or until
golden brown. Flip and sear the other side for 1 minute.
8.
Serve immediately or wrap in foil to keep the burrito warm.
28g (1 oz) Sliced Turkey
Deli Meat
35 Calories of
Vegetables (I use
Spinach, Shredded
Purple Cabbage, Frozen
Peppers and Onions)
14g Shredded Cheese
Pinch of Salt, Garlic
Powder, Black Pepper,
Red Crushed Pepper,
Oregano
30g Greek Yogurt
10g (2 tsp) Hot Sauce (I
use Valentina Salsa
Picante because it’s a
Mexican Hot Sauce that’s
very flavorful)
12
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
10 MINUTES
$1.40 Breakfast
Burritos
ENTIRE RECIPE
CALORIES
458
CARBS
39
PROTEIN
23
FAT
23
Meal prep these breakfast burritos and throw them in your freezer. They cost $1.40 each (calculated
using San Francisco Bay Area, California pricing). And all you need is a microwave to make this recipe!
Multiply the ingredients by the number of burritos you want to make.
DIRECTIONS
INGREDIENTS
1 Burrito Sized Tortilla
(210 Calories & 34g
Carbs) ($0.25)
1.
Dump the frozen peppers and onions mix on a glass plate.
Microwave on high in 1 minute intervals. After each interval, mix
the peppers with a spoon and then put it back in the
microwave. Repeat this in 3-4 cycles until thawed and warm.
Drain the excess water until the peppers and onions are dry. Set
aside.
2.
Crack your 2 eggs in a large glass bowl. Whisk them up.
Microwave on high in 1 minute intervals, taking them out and
stirring to scramble the eggs. Repeat this until your eggs are
almost fully cooked, but still have a little bit of runniness to
them. They will continue to cook with the residual heat and you
don’t want to overcook the eggs and dry them out.
3.
Add your seasonings and peppers and onions into the eggs and
stir.
4.
Take out a tortilla and put it on a glass plate. Sprinkle cheese on
the tortilla and microwave for 20s. Then add your egg mixture
(and some hot sauce if you like it spicy) and wrap your burrito.
5.
Wrap burrito in plastic wrap or foil and freeze.
6.
To reheat from frozen, microwave for 4 minutes on high or air
fry 350°F (180°C) for 12 minutes flipping halfway. Or thaw
overnight in the fridge and cut the heating times in half.
2 Eggs ($0.60)
28g (¼ Cup) Shredded
Cheese ($0.23)
75g Frozen Peppers and
Onions Mix ($0.32)
¼ tsp each of Salt, Garlic
Powder, Oregano, Red
Crushed Pepper, &
Smoked Paprika
PRO
TIPS
●
To decrease calories, use these Low Calorie Burrito Tortillas
(110 Calories each) or 50 Calorie High Fiber Tortillas.
●
Make breakfast tacos using the same egg mixture and these
Low Calorie Taco Corn Tortillas.
13
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
2
25 MINUTES
Bagels
ENTIRE RECIPE
CALORIES
590
CARBS
82
PROTEIN
26
FAT
3
ONE SERVING
CALORIES
245
CARBS
41
PROTEIN
13
FAT
1.5
These are real deal chewy bagels. Although lower calorie and higher protein, these taste exactly like real
bagels.
INGREDIENTS
DIRECTIONS
90g (3/4 Cups) Flour
1.
20g (3 Tbs) Coconut
Flour
Add all the dry ingredients into a bowl and mix to avoid
clumping.
2.
Add the greek yogurt and mix until a dough ball forms.
140g Greek Yogurt
3.
Knead the dough ball for 2 minutes until it is soft and stretchy.
6g (1 tsp) Baking Powder
4.
Divide the dough ball in half. Roll each half into a bagel.
Pinch of Salt
5.
Microwave a bowl full of water until the water is boiling. Place
your 2 bagel in this hot water for 60s.
6.
Take your bagels out of the water and place them on a baking
tray lined with parchment.
7.
Add everything bagel seasoning, or poppy seeds, or sesame
seeds, or any other seasoning of choice on the bagels now. The
seasoning will stick to the wet bagels.
8.
Spray the top of the bagels with oil and bake at 350°F (180°C)
for 12-15 minutes.
9.
Slice in half and spread on some cream cheese, jam, peanut
butter, etc.
PRO
TIPS
●
The longer you leave the bagel in the water, the chewier the
bagel will be.
●
For a high protein bagel egg and cheese, stuff these with
cooked eggs/egg whites, cheese, and some deli meat.
14
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
12 MINUTES
CREPES
JUST THE CREPES
CALORIES
366
CARBS
38
PROTEIN
24
FAT
14
CREPES & FILLING
CALORIES
426
CARBS
45
PROTEIN
31
FAT
14
Low calorie crepes with a creamy fruit filling. 60
calories per crepe and you can stuff them with your
favorite filling.
INGREDIENTS
DIRECTIONS
1.
Add all dry ingredients for the Crepes into a blender and blend
until a fine powder.
51g (1/4 Cup) Greek
Yogurt
2.
Crack 2 eggs into the blender and blend until a thick batter has
formed.
2 Eggs
3.
Spray pan with oil spray. Add some of the batter to the middle
of the pan, then tip and rotate the pan to spread the batter as
thinly as possible.
4.
Cook until firm on both sides (about 1 minute on the first side,
then flip and cook for 30s on the other side).
5.
Mix ingredients for the filling. Fill the crepes and serve.
Crepes:
50g (2/3 Cup) Oatmeal
1 tsp Baking Soda
Pinch of Salt
Filling:
75g (1/3 Cup) Greek
Yogurt
34g (2 Tbs) SF Jam
PRO
TIPS
●
Use a nonstick pan to make your life easy, like this 10 inch
Nonstick Crepe Pan.
15
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
40 MINUTES
Frosted Apple Pie
Pull Apart Skillet
ENTIRE RECIPE
CALORIES
436
CARBS
77
PROTEIN
30
FAT
5
This is a 3 way collab between apple pie + french toast + bread pudding.
INGREDIENTS
DIRECTIONS
Bread Pudding:
4 Slices of Bread
100g Almond Milk
100g Egg Whites
15g Erythritol
5g (1 tsp) Vanilla Extract
5g (1 tsp) Butter Extract
5g (1 tsp) Cake Batter Extract
Pinch of Salt
2 tsp of Cinnamon
1.
Chop apples into small cubes. Add to a bowl along with all the
other ingredients for the Apple Mixture. Mix well and set aside.
2.
Bake or air fry bread at 450°F (220°C) for 90s or lightly toast
bread on a pan for 1 minute each side. Drying the bread out
slightly will allow the bread to soak more liquid.
3.
Chop bread into cubes and set aside.
4.
Stir together all Bread Pudding ingredients in a shallow dish.
Toss in the cubes of bread and mix well until the bread has
absorbed all the liquid.
5.
Spray a skillet or baking pan with oil spray and toss in your ⅔ of
the soaked bread. Add apples in an even layer. Add remaining
bread on top. Bake at 350°F (180°C) for 10 minutes. Then cover
with foil to prevent the top bread from getting too toasted and
bake for an additional 20 minutes or until apples are soft and
fork tender.
6.
Stir together all your ingredients for the frosting. Top the
skillet(s) with frosting and SF maple syrup. Serve warm.
Apple Mixture:
2 Small Apples (~298g of
Apples)
5g (1 tsp) Lemon Juice
5g (1 tsp) Vanilla Extract
15g (1 Tbs) SF Maple Syrup
Pinch of Salt
2 tsp of Cinnamon
Frosting:
100g Greek Yogurt
10g (2 tsp) SF Maple Syrup
8g White Chocolate Pudding
Mix
5g (1 tsp) Vanilla Extract
Pinch of Salt
1 tsp of Cinnamon
PRO
TIPS
●
I used 45 Calories per slice bread.
●
I used 3 mini cast iron skillets instead of 1 large skillet.
16
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
6
12 MINUTES
French toast
ENTIRE RECIPE
CALORIES
368
CARBS
51
PROTEIN
27
FAT
7
ONE SERVING
CALORIES
61
CARBS
8.5
PROTEIN
4.5
FAT
1
Low calorie, high protein french toast that I ate almost
everyday for 6+ months. I would meal prep a weeks
worth of batter in a giant jug. Then every day, I would
shake the jug, pour out some egg white mixture, soak
some bread, throw it on the griddle, and freshly
cooked meal prep french toast in minutes!
INGREDIENTS
DIRECTIONS
6 Slices of Bread (I use
45 Calorie Bread)
1.
Whisk egg whites, almond milk, vanilla, cinnamon, sweetener,
and salt together in shallow bowl. Use a fork or a whisk.
138g (½ Cup + 1 Tbs)
Liquid Egg Whites (or 5
Egg Whites)
2.
Heat a nonstick griddle pan, an electric griddle, or a flat pan on
medium-high heat. Spray with oil.
3.
Dunk slices of bread in the
egg white mixture, soaking
both sides. Then remove the
bread from the mixture, let
the excess drip off. Put
the bread on the pan. Cook
for 3-4 minutes, then flip
and cook for another 3-4
minutes or until golden.
4.
Top with SF Maple Syrup
and optionally add
microwaved frozen fruit.
Serve warm.
180g (¾ Cup) Almond
Milk
1 tsp Cinnamon
5g (1 tsp) Vanilla Extract
3 Packets of Sweetener
Pinch of Salt
PRO
TIPS
●
Add extracts to the batter. Some options are Maple Extract,
Coconut Extract, Caramel Extract, Red Velvet Extract,
Cookie Butter Extract, Cake Batter Extract, or my favorite
Almond Extract which makes this taste like a pastry.
●
Use more egg whites and less almond milk for more protein.
17
Mar 2023
YIELD:
COOK TIME:
1
15 MINUTES
Apple Pie
French Toast
ENTIRE RECIPE
CALORIES
471
CARBS
74
PROTEIN
28
FAT
8
If there is a variation of french toast that I find the most satiating, it’s this one. Apples are one of my
favorite fruits and I find them very filling. Turn some apples into an apple pie topping and pair it with some
french toast.
INGREDIENTS
DIRECTIONS
1 Entire Recipe of French
Toast
1.
200g Chopped Apples (2
Medium Apples)
Make the entire recipe of French Toast but add a pinch of
nutmeg into the french toast batter. Add french toast to a plate
and set aside.
2.
30g (2 Tbs) SF Maple
Syrup
Wash and core your apples. Optionally peel them but I don’t
because I don’t mind the peel.
3.
Chop apples into small cubes and place in a glass bowl. Add the
rest of the ingredients to the apples and toss to mix everything
together.
4.
Microwave the apples in 20s intervals until you get your desired
softness/tenderness. Mix apples with a spoon between each
interval. If you like them softer, you’ll need to microwave for
more intervals. I like my apples crunchier so I microwave for
only 2-3 intervals.
5.
Top plate of french toast with apple mixture. Pour over some SF
Maple Syrup, dust on some powdered erythritol, and sprinkle on
a little extra cinnamon (or as you can see in the picture, sprinkle
on a boat load of cinnamon like I do).
½ tsp Cinnamon
⅛ tsp Nutmeg
⅓ tsp Lemon Juice
5g (1 tsp) Vanilla Extract
24g Erythritol or 2
Packets of Sweetener
Pinch of Salt
PRO
TIPS
●
Add some Caramel Extract to the apple mixture for some
caramel apple vibes.
●
Top french toast with greek yogurt or a powdered peanut
butter drizzle.
18
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
5 MINUTES
Magic rice cakes
ENTIRE RECIPE (SPREAD ONLY)
CALORIES
97
CARBS
4
PROTEIN
17
FAT
2
I call these Magic Rice Cakes because I use 15 Calorie Magic Pop Rice Cakes. These are the lowest calorie
rice cakes I’ve ever found. Another option is 22 Calorie Thin Rice Cakes.
Spread this on any rice cakes and add the calories & macros for the rice cakes you use.
This is a go-to pre-workout meal that is light and digests quickly..
INGREDIENTS
DIRECTIONS
30g Greek Yogurt
1.
Mix all the ingredients together. in a small bowl.
20g Protein Powder
2.
Freeze for 5 minutes or refrigerate for at least 30
minutes.
3.
Spread onto rice cakes and enjoy!
1 tsp Black Cocoa
Powder
1 tsp Extract of Choice
(See Tips)
Rice Cakes
●
PRO
TIPS
●
●
Use thin rice cakes. You get to eat more rice cakes
for the same amount of calories.
Use whey protein because it gives the spread a
sticky consistency. A whey/casein blend can work. I
use MyProtein Whey Protein Powder..
Get creative with the extracts to mix up the flavors.
Here are some I love:
○ Red Velvet Extract
○ Cookie Butter Extract
○ Cake Batter Extract
19
Mar 2023
OVERNIGHT
OATS
20
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
5 MINUTES
Chocolate Chip Cookie
Dough Overnight Oats
ENTIRE RECIPE
CALORIES
352
INGREDIENTS
CARBS
43
PROTEIN
25
FAT
11
DIRECTIONS
27g (1/3 Cup) Oatmeal
1.
23g (1 Scoop) Vegan
Protein Powder
Add all the dry ingredients (not including oats) to a bowl and
mix well to avoid clumping.
2.
Add vanilla extract and slowly add cold water, stirring until you
have a thick consistency that resembles pancake batter or
drippy peanut butter.
3.
Add in your oats and stir.
4.
Top with chocolate chips.
5.
Refrigerate overnight or for a minimum of 2 hours.
24g (4 Tbs) Powdered
Peanut Butter
Pinch of Salt
1 tsp Vanilla Extract
Sweetener (optional & to
taste)
15g (1 Tbs) Mini
Chocolate Chips
Water
PRO
TIPS
●
Vegan protein powder is more absorbent than whey protein.
If you use whey, use less water to keep this thick. Or use a
whey/casein blend protein.
●
Substitute powdered peanut butter for more protein powder
and optionally add in 4g pudding mix.
●
I recommend these mason jars to meal prep this recipe and
make it portable.
21
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
5 MINUTES
Double Chocolate Chip
Cookie Dough
Overnight Oats
ENTIRE RECIPE
CALORIES
264
INGREDIENTS
CARBS
48
PROTEIN
28
FAT
13
DIRECTIONS
27g (1/3 Cup) Oatmeal
1.
23g (1 Scoop) Vegan
Protein Powder
Add all the dry ingredients (not including oats) to a bowl and
mix well to avoid clumping.
2.
Add vanilla extract and SF syrup. Then slowly add cold water,
stirring until you have a thick consistency that resembles
pancake batter or drippy peanut butter.
24g (4 Tbs) Powdered
Peanut Butter
10g (2 Tbs) Black Cocoa
Powder
3.
Add in your oats and stir.
4.
Top with chocolate chips.
Pinch of Salt
5.
Refrigerate overnight or for a minimum of 2 hours.
15g (1 Tbs) SF Maple
Syrup
1 tsp Vanilla Extract
Sweetener (optional & to
taste)
15g (1 Tbs) Mini
Chocolate Chips
Water
PRO
TIPS
●
Vegan protein powder is more absorbent than whey protein.
If you use whey, use less water to keep this thick. Or use a
whey/casein blend protein.
●
Substitute powdered peanut butter for more protein powder
and add in 4g pudding mix if you have it.
●
I recommend these mason jars to meal prep this recipe and
make it portable.
22
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
5 MINUTES
Carrot Cake
Overnight Oats
ENTIRE RECIPE
CALORIES
310
CARBS
43
PROTEIN
24
FAT
6
All the flavors of carrot cake stuffed into a jar to make
overnight oats.
INGREDIENTS
DIRECTIONS
40g (½ Cup) Oatmeal
1.
Grate your carrots.
170g (¾ Cup) Greek
Yogurt
2.
Add the carrots along with all your ingredients into a mason jar
or bowl and stir. If using a mason jar, you can put the lid on and
shake well.
3.
Refrigerate overnight or for a minimum of 2 hours.
85g Carrots
5 Almonds
45g (3 Tbs) SF Maple
Syrup
1/2 tsp Cinnamon
1 tsp Vanilla Extract
Pinch of Salt
60g (¼ Cup) Water
PRO
TIPS
●
Use mason jars to meal prep this recipe and make it
portable.
23
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
5 MINUTES
Apple Pie
Overnight Oats
ENTIRE RECIPE
CALORIES
292
CARBS
47
PROTEIN
20
FAT
5
An apple pie in a jar for breakfast. Apples might be one of my favorite fruits. Currently, I’m eating 3 green
apples a day. Green apples are the best kind of apples because they’re nature’s sour candy. And they give
my jaw a good workout.
INGREDIENTS
DIRECTIONS
40g (½ Cup) Oatmeal
1.
Chop ½ an apple into small cubes.
100g (½ Cup) Greek
Yogurt
2.
Add chopped apple cubes along with all your ingredients into a
mason jar or bowl and stir. If using a mason jar, you can put the
lid on and shake well.
3.
Refrigerate overnight or for a minimum of 2 hours.
½ an Apple (75g)
12g (2 Tbs) Powdered
Peanut Butter
45g (3 Tbs) SF Maple
Syrup
½ tsp Cinnamon
1 tsp Vanilla Extract
Pinch of Salt
60g (1/4 cup) Water
PRO
TIPS
●
Use mason jars to meal prep this recipe and make it
portable.
24
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
5 MINUTES
Fruit and Nut
Overnight Oats
ENTIRE RECIPE
CALORIES
330
CARBS
47
PROTEIN
20
FAT
8
These are inspired by one of my favorite chocolate bars: Cadbury Fruit & Nut Chocolate Bar. The
chocolate flavor combined with the burst of fruit and crunchy nuts make this so tasty.
INGREDIENTS
DIRECTIONS
40g (1/2 Cup) Oatmeal
1.
55g (1/4 Cup) Greek
Yogurt
Add all your ingredients into a mason jar or bowl and stir. If
using a mason jar, you can put the lid on and shake well.
2.
Refrigerate overnight or for a minimum of 2 hours.
70g (1/2 Cup) Blueberries
45g (3 Tbs) SF Maple
Syrup
16g (2 Tbs + 1 tsp)
Powdered Peanut Butter
5 Almonds
15g (1 Tbs) SF Chocolate
Syrup
1 tsp Vanilla Extract
Pinch of Salt
90g (1/3 cup) Water
PRO
TIPS
●
Use mason jars to meal prep this recipe and make it
portable.
●
Both fresh and frozen blueberries work for this recipe.
25
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
5 MINUTES
Peanut Butter Cup
Overnight Oats
ENTIRE RECIPE
CALORIES
327
CARBS
47
PROTEIN
30
FAT
6
How could I not make overnight oats inspired by
Reese’s!? My favorite chocolate of all time.
Enjoy a creamy peanut butter center surrounded by
chocolate overnight oats.
INGREDIENTS
DIRECTIONS
40g (1/2 Cup) Oatmeal
1.
Mix all the ingredients for the PB Spread and set aside.
85g (1/4 Cup + 2 Tbs) Greek
Yogurt
2.
Add all your ingredients into a mason jar or bowl and stir. If
using a mason jar, you can put the lid on and shake well.
15g (1 Tbs) SF Maple Syrup
3.
Plop in your PB Spread into the center of the oat mixture but
don’t stir it in.
4.
Refrigerate overnight or for a minimum of 2 hours.
10g (2 Tbs) Cocoa Powder
30g (2 Tbs) SF Chocolate
Syrup
1 tsp Vanilla Extract
Pinch of Salt
60g (1/4 cup) Water
PB Spread:
16g (2 Tbs + 1 tsp)
Powdered Peanut Butter
30g (2 Tbs) SF Maple Syrup
85g (1/4 Cup + 2 Tbs) Greek
Yogurt
PRO
TIPS
●
Use mason jars to meal prep this recipe and make it
portable.
26
Mar 2023
PANCAKES
27
Mar 2023
YIELD:
COOK TIME:
1
15 MINUTES
OREO PANCAKES
ENTIRE RECIPE
CALORIES
428
CARBS
27
PROTEIN
71
FAT
5
This was my go-to dessert before bed when I was trying
to lose the last 10 lbs of weight. I ate this almost every
night for at least 3 months. I’m not a big breakfast person
so I treat these as a dessert. They’re fudgey pancakes
that are absolutely loaded with protein.
INGREDIENTS
DIRECTIONS
30g Whey Protein
(Chocolate Flavor works
best)
26g Casein Protein
14g (2 Tbs) Coconut
Flour
1.
Mix all the dry ingredients together in a bowl to avoid
clumping.
2.
Add the pumpkin puree, greek yogurt, and egg whites to
the dry ingredients and mix.
3.
Optionally add water to the batter. The more water you
add, the more voluminous the batter will be and the more
pancakes you can make. However, the pancakes will be
thinner and less fluffy. The less water you add, the fluffier
the pancakes will be because they will rise more. I like to
use just a little bit of water (around 1-2 Tbs) to make a thick
batter that resembles brownie batter.
4.
Heat a pan on medium heat and spray with oil spray. Pour
in spoonfuls of pancake batter. Cook on one side for 2
minutes. Flip and cook on the other side for an additional
1.5 minutes. Don’t overcook and take the pancakes off the
heat when they look slightly undercooked and gooey in the
middle.
15g (3 Tbs) Black Cocoa
Powder
4 Egg Whites or 120g
Liquid Egg Whites
60g (¼ Cup) Canned
Pumpkin Puree
56g (¼ Cup) Greek
Yogurt
2 Packets of Sweetener
or 24g (2 Tbs) Erythritol
Pinch of Salt
½ tsp Baking Powder
Water
PRO
TIPS
●
I like to top these with SF Maple Syrup and SF Chocolate
Syrup and a tiny sprinkle of salt (I love a sweet and salty
chocolatey combo). I also mix 56g (¼ Cup) Greek Yogurt
with 1 packet of Sweetener to dollop in the middle.
28
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
25 MINUTES
Soufflé Pumpkin Pancakes
ENTIRE RECIPE
CALORIES
326
CARBS
41
PROTEIN
30
FAT
1
These are so fluffy! They’re high fiber, high protein, low
calorie, and the perfect fall time recipe.
INGREDIENTS
DIRECTIONS
Pancake Batter:
122g (1/2 Cup) Pumpkin
Puree
150g Egg Whites
1.
Mix together all the ingredients for the Pancake Batter and
set aside.
2.
Whip up Fluffy Stuff mixture by beating 3 egg whites with
an electric mixer on high for 2-3 minutes. Add erythritol,
corn starch, and salt. Beat for 2-3 more minutes until stiff
peaks. Add vanilla and butter extract and beat for 1 more
minute.
3.
Gently fold in Fluffy Stuff into Pumpkin Pancake Batter.
4.
Heat a pan on low heat. Spray pan with oil spray and pour
in pancake batter. Cover and cook on one side for 3
minutes. Flip, cover, and cook on the other side for an
additional 2 minutes.
5.
Pour over some SF Maple Syrup or put the syrup in a bowl
for dipping if you made mini pancakes.
10g Whole Psyllium
Husks
20g Flour
5g (1 tsp) Vanilla Extract
5g (1 tsp) Butter Extract
1/2 tsp Baking Powder
Pinch of Salt
3 Sweetener Packets
Fluffy Stuff:
3 Egg Whites
35g Erythritol
10g (4 tsp) Corn Starch
5g (1 tsp) Vanilla Extract
5g (1 tsp) Butter Extract
Pinch of Salt
PRO
TIPS
●
Both Psyllium Husk Powder and Whole Psyllium Husks work
for this recipe.
29
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
10 MINUTES
High Fiber
Protein Pancake
ENTIRE RECIPE
CALORIES
140
CARBS
10
PROTEIN
16
FAT
1
Don’t eat a bunch of these, or you’ll face the consequences on the porcelain throne. These can replace
fiber supplementation to help you get your fiber in. This recipe has 8g fiber and 2g of net carbs.
INGREDIENTS
DIRECTIONS
5g (1 Tbs) Whole
Psyllium Husks
1.
Mix together all the ingredients.
2.
Spray a pan with oil spray and cook the pancake on
medium heat for 4 minutes
Flour
3.
Flip and cook for an additional 2-4 minutes.
140g Egg Whites (4
Large Egg Whites)
4.
Serve warm.
10g (4 tsp) Coconut
¼ tsp Baking Powder
1 tsp Vanilla Extract
Sweetener (I like to use
1 Tbs of Erythritol)
Pinch of Salt
PRO
TIPS
●
Add cinnamon, cocoa powder, blueberries, low calorie
chocolate chips, etc into the batter to make it even more
delicious!
30
Mar 2023
YIELD:
COOK TIME:
1
12 MINUTES
100%
Protein Pancakes
ENTIRE RECIPE
CALORIES
173
CARBS
1
PROTEIN
36
FAT
0
I call these 100% protein pancakes because they combine 2 major protein sources to magically form
fluffy pancakes. If you don’t like drinking protein shakes, you can make these pancakes instead. The 1g of
carb comes from the protein powder you use.
Both casein protein powder and egg whites have magical food science
properties that cause them to fluff up when whipped. Combine them
together and the fluffiness is taken to the next level!
DIRECTIONS
INGREDIENTS
20g Casein Protein
Powder
184g Egg Whites (6
Large Egg Whites)
1.
Add all dry ingredients to
a bowl and mix to avoid
clumping.
2.
Add the egg whites and vanilla extract to dry ingredients.
Mix on high with an electric mixer for 4-5 minutes or until
the mixture is thick and fluffy.
3.
Heat a pan on medium-low heat and spray oil. Add add
spoonfuls of batter to form circular 3 inch pancakes. Cook
the pancakes for 1-2 minutes, then flip and cook for 1-2
minutes or until golden brown and slightly undercooked.
4.
Remove from pan and add to a plate. The residual heat will
continue to cook the pancakes.
5.
Drizzle on some SF Maple Syrup and serve warm.
¼ tsp Baking Powder
⅛ tsp Xanthan Gum
(optional)
1 tsp Vanilla Extract
24g (2 Tbs) of
Erythritol or 2 Packets
of Sweetener
Pinch of Salt
PRO
TIPS
●
Top with microwaved berries, cinnamon, low calorie
chocolate chips, and a powdered peanut butter drizzle.
●
I use MyProtein Cookies & Cream Casein Protein Powder.
31
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
20 MINUTES
Lava Protein Pancakes
ENTIRE RECIPE
CALORIES
244
CARBS
38
PROTEIN
20
FAT
1
Chocolatey, red molten lava oozing out these protein pancakes! It’s like a lava cake, but pancakes!
INGREDIENTS
DIRECTIONS
Pancakes:
1.
Mix together the ingredients for the Red Lava Disks in a
bowl. Pour mixture onto parchment into 3 round circles and
freeze for 30 minutes or until solid.
2.
Mix together all the dry ingredients for the pancakes. Add
all the wet ingredients (except for the egg whites) and mix
together.
3.
Whip up the 2 egg whites in a separate bowl, on high using
an electric mixer, for 2-3 minutes or until stiff peaks. Fold in
the egg whites into the pancake batter.
4.
Heat a pan on medium heat and spray with oil. Use ½ the
batter to form 3 pancakes. Take your frozen red lava disks
out of the freezer and place them on the center of each
pancake. Cover each pancake with the remaining batter.
Cover with a lid and cook on one side for 2 minutes. Flip,
cover, and cook for another 2 minutes.
5.
Place pancakes on a plate. Mix your Topping up in a bowl
and pour over your pancakes.
30g (¼ Cup) Flour
7g (1 Tbs) Coconut Flour
2g (½ tsp) Psyllium Husk
Powder
85g (⅓ Cup) Greek
Yogurt
12g (1 Tbs) Erythritol
5g (1 tsp) Vanilla Extract
½ tsp Baking Powder
Pinch of Salt
45g (3 Tbs) Water
2 Egg Whites
Red Lava Disks:
45g (3 Tbs) SF Chocolate
Sauce
1 tsp Red Velvet Extract
Topping:
30g (2 Tbs) SF Maple
Syrup
1 tsp Red Velvet Extract
PRO
TIPS
●
Substitute Red Velvet Extract for red food coloring, or leave
it out and this will be molten chocolate pancakes.
32
Mar 2023
SAVORY
33
Mar 2023
YIELD:
COOK TIME:
10
30 MINUTES
Tandoori Chicken
ENTIRE RECIPE
CALORIES
1374
CARBS
8
PROTEIN
231
FAT
46
ONE SERVING
CALORIES
137
CARBS
1
PROTEIN
23
FAT
5
No oil and no ghee makes this a perfect healthy, macro friendly meal prep chicken recipe.
INGREDIENTS
DIRECTIONS
2.5 lbs (1,120g/40oz)
Chicken Thighs
112g (½ Cup) Greek
Yogurt
2 tsp Smoked Paprika & 2
tsp Cayenne Pepper (or
4 tsp Kashmiri Chili
Powder)
1.
Trim fat from chicken thighs and score the chicken thighs by
making deep cuts with a knife. Place chicken thighs in a large
bowl along with the rest of the ingredients.
2.
Mix well to coat all of the chicken in the marinade.
3.
Cover with plastic wrap and refrigerate for anywhere between 2
to 12 hours.
4.
Turn your oven on broil and get it as hot as it can possibly get.
Place chicken on a wire rack or a sheet pan covered in foil. Put
the chicken on the top rack of your oven, as close to the broiler
as possible. Broil for 10 minutes, then flip all the chicken pieces
over, and broil the other side for 5-10 minutes. If the chicken is
not fully cooked, bake at 350°F (180°C) on the middle rack of
the oven until fully cooked.
5.
Remove and let the chicken rest for 5 minutes before eating.
2 tsp Garam Masala
½ tsp Turmeric
⅓ tsp Cumin
2 tsp Salt
16g (1 Tbs) Lemon Juice
2 Garlic Cloves, Minced
14g (2 inch piece)
Ginger, Minced
Red Food Coloring
PRO
TIPS
●
Substitute the fresh garlic and ginger for 1.5 Tbs
Ginger-Garlic Paste.
●
Serve with sautéed bell peppers, raw onions, and sliced
lemon wedges for squeezing on top.
34
Mar 2023
YIELD:
COOK TIME:
3
30 MINUTES
Chicken Tikka Masala
ENTIRE RECIPE
CALORIES
836
CARBS
55
PROTEIN
112
FAT
19
ONE SERVING
CALORIES
279
CARBS
18
PROTEIN
37
FAT
6
My go-to order at every Indian restaurant made low calorie! This is warm comforting food that hits the
spot.
INGREDIENTS
DIRECTIONS
4 Servings of Tandoori
Chicken Recipe
2 Medium Onions (220g)
2 Tbs Garam Masala
1.
Chop onions into a fine dice. Tear Tandoori Chicken into
bite-sized pieces. Mince garlic and ginger.
2.
Add onions to a medium-high heat pan sprayed with oil and
cook until they’ve browned and softened. Add garlic and onions
and stir constantly for 30s. Add ketchup and spices and stir
constantly for 30s. Add tomato sauce and reduce heat to low.
Simmer for 10 minutes, stirring frequently and scraping up
browned bits from the bottom of the pot, until the sauce has
reduced and is caramelizing.
3.
Add in as much water as you want to get a smooth, silky
texture. Add in greek yogurt and mix. Add tandoori chicken
pieces and stir. Simmer for 3-4 more minutes and add more
water if the sauce gets too thick.
4.
Garnish with cilantro and serve with rice or the Protein Naan
recipe.
1 Tbs Smoked Paprika & 1
Tbs Cayenne Pepper (or 2
Tbs Kashmiri Chili Powder)
2 tsp Turmeric
2 tsp Garlic Powder
1 tsp Salt
15g (1 Tbs) Tomato Ketchup
378g (1 ½ Cups) Canned
Tomato Sauce
2 Garlic Cloves
14g (2 inch piece) Ginger
112g (½ Cup) Greek Yogurt
Water
8g (2 tsp) Erythritol (or any
sweetener)
Cilantro
PRO
TIPS
●
Taste the final product and add more cayenne/chili powder
for more spicyness. Also taste and add more salt if desired.
35
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
2
15 MINUTES
NAAN
ENTIRE RECIPE
CALORIES
245
CARBS
44
PROTEIN
14
FAT
1
ONE SERVING
CALORIES
122
CARBS
22
PROTEIN
7
FAT
0.5
I love naan but it’s just wayyyyyyy too high calorie. Not anymore!
I was looking at pre-packaged naan at the grocery store and the serving size was ⅓ of a naan…… now this
is ridiculous. The entire naan was tiny. I could easily eat 3 naans, which is a reasonable serving size.
INGREDIENTS
DIRECTIONS
45g (¼ Cup + 2 Tbs) Flour
1.
Mix together all your dry ingredients in a bowl.
10g (1.5 Tbs) Coconut
Flour
2.
Add greek yogurt and mix until a dough forms.
3.
Knead the dough ball on a flat surface for 2 minutes until it is
soft and stretchy. If it gets too sticky, sprinkle on some flour to
prevent sticking.
70g Greek Yogurt
4.
3g (½ tsp) Baking
Powder
Divide the ball into 2 smaller dough balls. Roll each one out into
a naan shape.
5.
Heat a pan on medium-high heat. Spray with oil. Cook naan for
2 minutes per side.
6.
Spread some minced garlic and parsley on top and enjoy naan
warm.
1g (1/4 tsp) Psyllium Husk
Powder
2g (⅓ tsp) Garlic Powder
Pinch of Salt
PRO
TIPS
●
Eat this with the Chicken Tikka Masala recipe.
36
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
22 MINUTES
Smiley Fries
ENTIRE RECIPE
CALORIES
303
CARBS
58
PROTEIN
8
FAT
4
Under 25 cals per smiley! And these are the best fry shape. It’s not my opinion, it’s a fact.
INGREDIENTS
DIRECTIONS
55g of Dry Potato Flakes
+ 160g (⅔ Cup) Boiling
Water
20g (2 Tbs) Corn Starch
1.
Boil ⅔ cup of water and add it to your bowl of potato flakes. Mix
to form mashed potatoes.
2.
Add remaining ingredients and mix to form a dough ball.
3.
Place the dough ball between 2 sheets of plastic wrap and roll it
out until ¼ inch thick. Cut out 1.5 inch circles using the rim of a
glass cup or small bowl.
4.
Place all your circles on a baking sheet lined with parchment.
Reroll and cut out the excess dough to form 12 circles.
5.
Use the end of a straw, cut out two circles for the eyes. Use a
spoon to cut out the mouths. Spray smiley fries with oil spray
and bake at 425°F (220°C) for 12-15 minutes.
14g (2 Tbs) Shredded
Cheese
1 tsp of Garlic Powder
1 tsp of Salt
PRO
TIPS
●
Use any cheese you like, my favorite is cheddar.
●
Use 1 Cup of any mashed potatoes instead of potato flakes.
:)
37
Mar 2023
YIELD:
COOK TIME:
1
10 MINUTES
FlatbreaD
ENTIRE RECIPE
CALORIES
121
CARBS
20
PROTEIN
6
FAT
1
This flatbread is great for wraps. It’s great stuffing
with cold cuts or with veg and any protein source. I
use it for the shawarma.
DIRECTIONS
INGREDIENTS
22g (3 Tbs) Flour
1.
Mix all the dry ingredients together.
5g (2 tsp) Coconut Flour
2.
Add greek yogurt and mix until a dough ball forms.
35g (2.5 Tbs) Greek
Yogurt
3.
Knead the dough ball for 1 minute until it is soft and stretchy.
4.
Roll it out into a flatbread shape.
1/4 tsp Baking Powder
5.
Spray a pan with oil and cook flatbread on a medium-high heat
for 60-90s per side.
1/4 tsp Garlic Powder
Pinch of Salt
PRO
TIPS
●
If the dough ball gets too sticky when rolling, add a tiny
pinch of flour to the surface of the dough ball to prevent
sticking.
38
Mar 2023
YIELD:
COOK TIME:
8
35 MINUTES
Mediterranean Chicken
ENTIRE RECIPE
CALORIES
1080
CARBS
3
PROTEIN
183
FAT
36
ONE SERVING
CALORIES
135
CARBS
0.4
PROTEIN
23
FAT
4.5
This is a meal prep recipe to make a big batch of chicken, but feel free to scale this recipe up/down.
INGREDIENTS
DIRECTIONS
2 Lbs (900g) Chicken
Thighs
1.
Trim chicken thighs and remove excess fat.
2.
Add chicken thighs to a large bowl along with greek yogurt,
lemon juice, and seasonings.
3.
Let chicken marinate for 1-2 hours or overnight. If you don’t
have time to marinate, it’s ok. Start cooking baby!
4.
Throw all your chicken on a baking pan lined with foil and bake
at 450°F (230°C) for 25-30 minutes.
5.
Let the chicken rest for 10 minutes before chopping into cubes.
Cover with plastic wrap and store in the fridge.
75g Greek Yogurt
2 tsp each of Cumin,
Turmeric, Salt, Oregano,
Garlic Powder, Smoked
Paprika
15g (1 Tbs) Lemon Juice
PRO
TIPS
●
Don’t marinate the chicken longer than ~12 hours. The acid
from the lemon juice can start to cook the chicken, which
gives the chicken a mushy texture that is not enjoyable.
●
Replace chicken thighs for chicken breast if you want a
leaner source of protein. Shrimp also works great.
39
Mar 2023
YIELD:
COOK TIME:
2
5 MINUTES
Tzatziki
ENTIRE RECIPE
CALORIES
70
CARBS
8
PROTEIN
11
FAT
0
ONE SERVING
CALORIES
35
CARBS
4
PROTEIN
5.5
FAT
0
This is the chunkiest tzatziki ever! But I like it this way because I can add a ton of vegetables to make this
dip high volume and more filling.
INGREDIENTS
DIRECTIONS
100g Greek Yogurt
1.
Chop up your cucumber, onion, and parsley into a very fine
dice. You can also grate your cucumber and onion if you don’t
want to chop.
2.
Add all the ingredients into a bowl along with chopped
vegetables and mix.
3.
Use immediately or refrigerate.
50g Cucumber
25g Onion
Chopped Parsley or Mint
1/4 tsp each of Oregano,
Garlic Powder, Cumin
10g (2 tsp) Lemon Juice
Pinch of Salt
PRO
TIPS
●
Use baby seedless cucumbers if you can. If not, remove the
seeds from your cucumber and pat dry after chopping to
remove excess water. No one wants a soggy tzatziki!
●
This dip tastes better the longer it sits, so make a big batch
and refrigerate.
40
Mar 2023
YIELD:
COOK TIME:
1
5 MINUTES
Chicken Shawarma
ENTIRE RECIPE
CALORIES
328
CARBS
41
PROTEIN
28
FAT
5
This is one of the best healthy sandwiches I’ve ever
had. Actually no. Not just one of the best “healthy”
sandwiches. This is one of the best sandwiches I’ve
ever had. Trust me, it’s insanely good.
Wait… this a wrap. Does a wrap count as a sandwich…
INGREDIENTS
DIRECTIONS
1 Serving of
Mediterranean Chicken
1.
Lay your flatbread down and add ¾ of your Tzatziki (use the rest
for dipping!)
1 Serving of Flatbread
2.
Heat your chicken up in the microwave until it’s warm and add it
on top of the tzatziki.
3.
Add your toppings and dig in!
2 Servings of Tzatziki
Toppings:
Roasted Red Bell
Peppers
Cherry Tomatoes
Cucumber
Pickled Onions
Parsley
PRO
TIPS
●
Don’t give me a hard time for crossing cultural boundaries,
but I really like sriracha on this.
●
Use any vegetables for your toppings. The ones I listed are
just my favorite and I did not track them in the
calories/macros.
41
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
2
25 MINUTES
Jumbo Soft Pretzels
ENTIRE RECIPE
CALORIES
490
CARBS
88
PROTEIN
28
FAT
2
ONE SERVING
CALORIES
245
CARBS
44
PROTEIN
14
FAT
1
These taste exactly like the Auntie Anne’s mall food court pretzels that I grew up eating, except now I’m
your auntie and I care about your calories and macros. Call me Auntie Rah.
INGREDIENTS
DIRECTIONS
1.
Mix all the dry ingredients in a bowl. Add the greek yogurt and
mix until a dough forms.
20g (3 Tbs) Coconut
Flour
2.
Knead dough for 3 minutes until the dough ball is soft and
stretchy.
2g (½ tsp) Psyllium Husk
Powder
3.
Divide the dough ball in half. Roll out each half to form 2
pretzels.
140g Greek Yogurt
4.
To a large pan, add water and baking soda for the Baking Soda
Bath. Heat on high until the water is boiling.
5.
Take the pan off the heat and add the pretzels to the water. Let
the pretzels soak for 20-30s. Then remove pretzels and add
them to a sheet of parchment paper.
6.
Add the parchment paper and pretzel to your air fryer basket. If
both pretzels don’t fit in your air fryer, air fry one at a time.
7.
Spray the top of the pretzel with oil, add sesame seeds, and
bake at 400°F (200°C) for 12-15 minutes or air fry at 350°F (180°
C) for 8-10 minutes.
8.
Remove and sprinkle on some flakey salt.
Pretzels:
90g (¾ Cup) Flour
6g (1 tsp) Baking Powder
Baking Soda Bath:
60g (4 Tbs) Baking Soda
1080g (4.5 Cups) Water
PRO
TIPS
●
Add Everything Bagel Seasoning to these pretzels right
before baking.
42
Mar 2023
YIELD:
COOK TIME:
2
20 MINUTES
Blackened
Chicken Breast
ENTIRE RECIPE
CALORIES
176
CARBS
0
PROTEIN
37
FAT
3
ONE SERVING
CALORIES
88
CARBS
0
PROTEIN
19
FAT
1.5
This is a flavorful protein source great for meal prep. I love to have this with the 1 Pot Mac & Cheese.
INGREDIENTS
DIRECTIONS
1 Chicken Breast
(175g/6oz Raw)
1.
Mix all your seasonings in a small bowl.
2.
Slice your chicken breast in half to get 2 thin sliced chicken
breasts. Cover each one in plastic wrap and pound them out to
an even thickness.
3.
Season chicken with seasoning blend, rubbing it in well.
4.
Preheat the air fryer to 375ºF (190°C) for 5 minutes. Spray air
fryer basket with oil, place
chicken breasts in the basket,
then spray the chicken with oil.
5.
Air fry for 5 minutes, then
and air fry for another 5
minutes.
6.
Transfer chicken to a plate
and let it rest for 5 minutes
before slicing and serving.
1 tsp Paprika
½ tsp Oregano
½ tsp Cumin
½ tsp Garlic Powder
½ tsp Onion Powder
½ tsp Cayenne Pepper
½ tsp Smoked Paprika
½ tsp Ground Black
Pepper
1 tsp Salt
PRO
TIPS
●
flip
If using an oven, cook at 425ºF (220°C) for 10 minutes,
flipping halfway through.
43
Mar 2023
YIELD:
COOK TIME:
1
15 MINUTES
Zucchini noodles
ENTIRE RECIPE
CALORIES
154
CARBS
12
PROTEIN
24
FAT
2.5
If you’re hungry and don’t have a lot of calories to
spare, this is a small yet filling meal.
INGREDIENTS
DIRECTIONS
1 Serving of the
Blackened Chicken
Recipe
2 Medium Zucchinis
(~400g)
½ tsp Each of Garlic
Powder, Black Pepper,
Salt, Red Crushed
Pepper, Onion Powder,
Dried Basil, Oregano
PRO
TIPS
1.
Make 1 serving of the Blackened Chicken recipe. Cut blackened
chicken breast into cubes or slices and set aside.
2.
Wash your zucchinis and pat dry with a paper towel.
3.
Use a spiralizer to make zucchini noodles.
4.
Heat a pan on medium high heat. Spray with oil and add
zucchini noodles to the pan. add all your seasonings and saute
for 1-2 minutes. Then turn off the heat and let the residual heat
continue to soften the zucchini noodles.
5.
Drain noodles if there is excess water in the pan. Then add to a
bowl and add your sliced blackened chicken.
●
Sub the chicken for any protein source.
●
Add your favorite pasta sauce to the zucchini noodles.
44
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
5
5 MINUTES
Creamy Avocado
Salad Dressing
ENTIRE RECIPE
CALORIES
131
CARBS
7
PROTEIN
6
FAT
10
ONE SERVING
CALORIES
26
CARBS
1.4
PROTEIN
1.2
FAT
2
It’s absolutely absurd how high calorie salad dressings can be. It’s unfortunate, but this homemade
dressing can help fix the salad dressing crisis.
This dressing can be 5 servings if you want to follow the rules of store bought salad dressings that
always say 2 Tbs is a serving. But there are no rules here! This entire recipe makes over ½ Cup of
dressing and is less calories than 1 serving of most regular dressings. So add this entire recipe to a giant
salad and enjoy an insanely creamy salad!
INGREDIENTS
DIRECTIONS
56g Avocado
1.
Add all the ingredients to a blender and blend on a medium
speed until a creamy dressing.
2.
Use immediately or refrigerate for up to 5 days.
50g Greek Yogurt
90g Almond Milk
5g (1 tsp) Lemon Juice
1 tsp each of Garlic
Powder, Parsley,
Oregano, Salt, and
Pepper
PRO
TIPS
●
Add this to your favorite vegetables and protein source to
make a super creamy salad.
45
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
4
35 MINUTES
Cloud Bread
Burger Buns
ENTIRE RECIPE (4 Buns)
CALORIES
103
CARBS
12
PROTEIN
14
FAT
0
ONE SERVING (1 Bun)
CALORIES
98
CARBS
3
PROTEIN
3.5
FAT
0
These are the highest protein lowest calorie burger/slider buns I’ve ever made.
INGREDIENTS
DIRECTIONS
4 Egg Whites
1.
Add the egg whites and cream of tartar to a bowl. Use an
electric mixer to beat the egg whites for 2 minutes until fluffy.
2.
5g (1 tsp) Psyllium Husk
Powder
Add corn starch and salt to egg whites. Beat for 2-3 more
minutes until stiff peaks.
3.
¼ tsp Salt, Pepper, Garlic
Powder
Add psyllium husk, pepper, and garlic powder. Beat for 1 more
minute.
4.
Line a baking tray with parchment. Divide the whipped mixture
into 4 dome shaped buns.
5.
Bake at 325°F (160°C) for 20-25 minutes.
6.
Slice in half and serve with your burger patty of choice.
10g (1 Tbs) Corn Starch
¼ tsp Cream of Tartar
PRO
TIPS
●
Top the buns with everything bagel seasoning before baking.
●
Use these for the Buffalo Chicken Sliders recipe.
46
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
4
15 MINUTES
Buffalo Chicken Sliders
ENTIRE RECIPE (Patties + Cloud Buns, Total 4 Sliders)
CALORIES
390
CARBS
35
PROTEIN
67
FAT
4
ONE SERVING (1 Slider)
CALORIES
98
CARBS
9
PROTEIN
17
FAT
1
This is actually a protein bomb. All the flavors of buffalo
chicken wings packed into tasty, low calorie sliders.
INGREDIENTS
DIRECTIONS
Entire Recipe of the
Cloud Bread Burger Buns
1.
Make the Cloud Bread Burger Buns recipe. The entire recipe
makes 4 buns, perfect for this recipe which makes 4 sliders.
224g (8oz) Ground
Chicken (I used 98%
Lean 2% Fat)
2.
Combine all the ingredients and form into 4 patties.
3.
Heat a pan on medium-high heat. Spray pan with oil. Cook the
chicken patties for 2 minutes. Then flip, spoon some buffalo
sauce on top of each patty, and let it cook for 2 more minutes.
4.
Toss the chicken in some buns and spread some more buffalo
sauce on the patties. Serve with carrots and celery.
85g Carrots
85g Celery
30-45g (2-3 Tbs) Buffalo
Sauce
¼ tsp Salt, Pepper, Garlic
Powder
PRO
TIPS
●
Feel free to use normal burger buns or low calorie bread.
47
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
2
25 MINUTES
Spinach dip pasta
ENTIRE RECIPE
CALORIES
306
CARBS
42
PROTEIN
28
FAT
4
ONE SERVING
CALORIES
153
CARBS
21
PROTEIN
14
FAT
2
I love a good creamy spinach dip. I can endlessly keep dipping bread or chips in spinach dip and the
calories add up fast. Honestly, I could eat spinach dip with a spoon. Also, I could eat peanut butter and
nutella with a spoon, but that’s besides the point and I’m getting off topic now…
Ok so this pasta is an alternative to eat a big bowl of spinach dip without all the calories and fat. This
whole recipe has 16g of Fiber which will help keep you full.
INGREDIENTS
DIRECTIONS
28oz Can of Hearts of
Palm Pasta
1.
Let fat free cream cheese sit out at room temperature for at
least 30 minutes, which makes it easier to mix.
85g (2 Cups) Fresh
Spinach
2.
In a large bowl, mix greek yogurt, cream cheese, minced garlic,
and seasonings.
125g Greek Yogurt
3.
28g (2 Tbs) Fat-Free
Cream Cheese
Drain can of hearts of palm pasta. If using another pasta, cook it
and drain it.
4.
Dump pasta into the large bowl and add spinach to the bowl as
well. Mix everything until all the spinach and pasta is coated in
the dip.
5.
Spray a baking dish with oil and add the contents to the baking
dish. Top with shredded mozzarella cheese. Bake at 350°F (180°
C) for 15 minutes.
6.
Let it cool for 5-8 minutes before digging in.
1 Garlic Clove, Minced
2 tsp Garlic Powder
2 tsp Italian Seasonings
1 tsp Oregano
1 tsp Salt
1 tsp Pepper
14g Mozzarella Cheese
PRO
TIPS
●
Use light/fat-free cheese to make this lower calorie & higher protein.
●
I used Hearts of Palm Pasta because it’s low calorie. Other alternatives
are Edamame Pasta (high protein) or High Fiber Pasta (25% fewer
calories than regular pasta). Regular pasta works too!
48
Mar 2023
YIELD:
COOK TIME:
2
25 MINUTES
Spinach and artichoke Dip
ENTIRE RECIPE
CALORIES
298
CARBS
30
PROTEIN
36
FAT
5
ONE SERVING
CALORIES
149
CARBS
15
PROTEIN
18
FAT
2.5
Spinach and artichoke dip might be my favorite dip of all
time right next to queso. Unless peanut butter counts as
a dip? If yes, then peanut butter is my favorite dip cause I
can dip absolutely anything in a jar of peanut butter. My
favorite thing to dip in a pb jar is a spoon. It’s a solid
vehicle to deliver peanut butter to my mouth.
DIRECTIONS
INGREDIENTS
14 oz Can of Artichoke
Hearts (255g Drained)
1.
Let fat free cream cheese sit out at room temperature for at
least 30 minutes, which makes it easier to mix.
85g (2 Cups) Fresh
Spinach
2.
In a large bowl, mix greek yogurt, cream cheese, minced garlic,
and seasonings.
125g Greek Yogurt
3.
28g (2 Tbs) Fat-Free
Cream Cheese
Drain can of artichokes and add to the bowl. Chop or tear
spinach into smaller pieces and add to the bowl.
4.
Spray a baking dish with oil and add the contents to the baking
dish. Top with shredded mozzarella cheese. Bake at 350°F (180°
C) for 15 minutes.
5.
Remove from oven.
Top with parmesan.
Let it cool for 5-8
minutes before
digging in. Pair with
your favorite veggies.
I like celery because
it’s incredibly low in
calories and not
strongly flavored,
allowing this flavorful
dip to shine.
1 Garlic Clove, Minced
2 tsp Garlic Powder
2 tsp Italian Seasonings
1 tsp Oregano
1 tsp Salt
1 tsp Black Pepper
20g Light Mozzarella
Cheese
5g (2 tsp) Grated
Parmesan Cheese
PRO
TIPS
●
Make sure your canned artichoke hearts are in water and not
in oil!
49
Mar 2023
YIELD:
COOK TIME:
4
20 MINUTES
Spicy Garlic Broccoli
ENTIRE RECIPE
CALORIES
143
CARBS
23
PROTEIN
13
FAT
0
ONE SERVING
CALORIES
36
CARBS
6
PROTEIN
3
FAT
0
Broccoli is one of my favorite vegetables. They’re little
trees that make me feel like a giant. They’re also sauce
mops because you can use them to soak and mop up
flavorful sauce. Making them crispy and spicy turns
broccoli into a really tasty side dish. Meal prep this and
get your veggies in!
INGREDIENTS
DIRECTIONS
448g (1 Lb) Broccoli
(Fresh or Frozen)
1.
Chop broccoli into bite size pieces and place in an air fryer
basket or on a baking sheet covered in foil.
1.5 tsp Garlic Powder
2.
1 tsp Red Crushed
Pepper
Spray broccoli with oil spray. Air fry at 350°F (180°C) for 5
minutes or bake 350°F (180°C) for 7 minutes.
3.
Now season the broccoli with seasonings (salt, garlic powder,
onion powder, red crushed pepper). Toss to coat all the broccoli
in seasoning. Air fry at 350°F (180°C) for 5-6 more minutes or
bake 350°F (180°C) for 7-8 more minutes.
4.
Remove and place broccoli in a bowl. Season with umami
seasoning, soy sauce, and sambal chili sauce. Toss to coat in
seasoning.
5.
Serve immediately or cover in plastic wrap and refrigerate.
1.5 tsp Salt
½ tsp Onion Powder
1 tsp Umami Seasoning
30g (2 Tbs) Soy Sauce
30g (2 Tbs) Sambal Chili
Sauce
PRO
TIPS
●
This recipe works great with cauliflower instead of broccoli.
50
Mar 2023
YIELD:
COOK TIME:
1
30 MINUTES
Bison Burrito Bowl
ENTIRE RECIPE
CALORIES
863
CARBS
124
PROTEIN
52
FAT
19
Bison is one of my favorite meats and I had a month in
my life where I ate this almost daily for dinner. This is a
large meal, but I like to eat large dinners and this is super
filling.
INGREDIENTS
DIRECTIONS
Meat & Spices:
168g (6 oz) Ground Bison (90%
Lean)
1 tsp Salt
¼ tsp Each of Garlic Powder,
Cumin, Onion Powder,
Smoked Paprika, Paprika,
Oregano
Rice:
90g (½ Cup) Basmati Rice (dry
weight)
1 tsp Salt
15g (1 Tbs) Lemon/Lime Juice
Chopped Cilantro
Toppings:
130g (½ Cup) Canned Black
Beans (drained from can)
¼ tsp each of Salt, Garlic
Powder (for beans)
½ of a Bell Pepper (60g)
½ of a Medium Red Onion
(55g)
1 tsp Salt (for peppers and
onions)
86g (⅔ Cup) Corn
½ tsp Salt (for corn)
60g (¼ Cup) Salsa
PRO
TIPS
1.
Cook your rice and place the cooked rice in a bowl. Add
lemon/lime juice, salt, and chopped cilantro. Mix and set aside.
2.
Heat a pan on medium-high heat and spray with oil. Add the
bison and the seasonings. Saute the bison for 5 minutes until
cooked through and no longer pink, breaking it up with a
spatula while cooking. Remove cooked bison from the pan and
put it in a separate bowl. Set this bowl aside.
3.
Chop your bell pepper and onion into fajita strips. In the same
pan that you cooked the bison, add your bell pepper, onion, and
1 tsp of salt. Saute veggies for 3-4 minutes or until veggies start
to soften and brown a bit.
4.
Microwave corn until defrosted and warm. Add a pinch of salt
to the corn and mix. Set aside.
5.
Put drained beans in a bowl and add a pinch of salt and some
garlic powder. Add 2 Tbs of water to the beans and microwave
for 1 minute. Stir and microwave for 1 more minute. The beans
should be warm and fork tender.
6.
Add rice to a large bowl. Add black beans next. Then add bell
peppers and onions. Add bison. Add corn. Add salsa. Add
chopped cilantro to garnish (and jalapeños for more spice).
●
Add a small sprinkling of mozzarella cheese on top.
●
For more protein, add greek yogurt as a sour cream substitute.
●
Use cauliflower rice instead of regular rice to lower the calories
significantly.
51
Mar 2023
YIELD:
COOK TIME:
6
5 MINUTES
“Mexican” Tacos
ENTIRE RECIPE
CALORIES
752
CARBS
113
PROTEIN
39
FAT
17
ONE SERVING
CALORIES
125
CARBS
19
PROTEIN
6.5
FAT
3
I’d pair this meal with the Bison Burrito Bowl, using half
the bowl for tacos and eating the other half as a burrito
bowl.
INGREDIENTS
DIRECTIONS
½ the Entire Recipe of
the Bison Burrito Bowl
1.
Make ½ of the entire Bison Burrito Bowl recipe.
2.
Get out 6 corn tortillas and heat each one on a skillet, on
medium-high heat, for 1 minute each side.
3.
Put the tortillas on a plate. Divide the ½ batch burrito bowl
between the 6 tortillas. Sprinkle mozzarella cheese evenly
between the 6 tacos.
6 Corn Tortillas
28g Part Skim Mozzarella
Cheese
PRO
TIPS
●
Add some hot sauce for some heat! If you can handle some
heat, use Tabasco Scorpion Hot Sauce.
●
For more protein, add greek yogurt as a sour cream substitute.
52
Mar 2023
YIELD:
COOK TIME:
2
5 MINUTES
“Mexican” BURRITOS
ENTIRE RECIPE
CALORIES
531
CARBS
94
PROTEIN
34
FAT
12.5
ONE SERVING
CALORIES
265
CARBS
47
PROTEIN
17
FAT
6
I’d pair this meal with the Bison Burrito Bowl, using half
the bowl for burritos and eating the other half as a
burrito bowl. It adds 100 calories to that meal, but feels
like you’re eating way more food. Dieting hack right here.
INGREDIENTS
DIRECTIONS
½ the Entire Recipe of
the Bison Burrito Bowl
2 Tortillas (I use 50
Calorie High Fiber
Wraps)
PRO
TIPS
1.
Make ½ of the entire Bison Burrito Bowl recipe.
2.
Get some kitchen paper towel and dampen with water.
3.
Get out 2 tortillas and place them in the damp paper towel.
Microwave for 20s. This gets the tortillas soft, strechy, and
pliable.
4.
Put a tortilla on a sheet of foil. Take ½ of the the ½ batch burrito
bowl and add it to the tortilla. Add some of your favorite hot
sauce. Wrap the burrito and then use the foil to tightly cover the
burrito. This will keep the burrito warm and steamy. Repeat to
make the 2nd burrito.
●
Meal prep these and keep them in your freezer.
●
For more protein, add some greek yogurt as a sour cream
substitute inside these burritos.
53
Mar 2023
YIELD:
COOK TIME:
2
5 MINUTES
Fat wraps For Fat Loss
ENTIRE RECIPE (2 Wraps)
CALORIES
330
CARBS
57
PROTEIN
34
FAT
7
ONE SERVING (1 Wrap)
CALORIES
115
CARBS
29
PROTEIN
17
FAT
3.5
These wraps can be made in 5 minutes and they’re massive. The tortilla acts as a vehicle to deliver a salad
to your mouth. The romaine acts as a base to prevent the tortillas from getting soggy. The sauce acts as
glue for the seasoning and spinach. These are way too low calorie for how filling they are. Stuff these with
your favorite vegetables. The key to this recipe is to customize it to your liking.
INGREDIENTS
DIRECTIONS
2 Tortillas (I use 50
Calorie High Fiber
Wraps)
30g Romaine Lettuce
70 Calories of
Vegetables (I use Onions,
Tomatoes, Pickles, and
Air Fried Zucchini Cubes)
112g Deli Meat (I use
Chicken/Turkey that’s 60
Calories per 56g) or 3
Low Calorie Hot Dogs (I
use 45 Calorie Turkey
Franks)
20 Calories of Sauce
Seasonings (I use Umami
Seasoning, Salt, Black
Pepper, Garlic Powder,
Red Crushed Pepper)
85g Spinach
PRO
TIPS
●
1.
Heat a pan on medium heat and heat tortillas for 30s on each
side. This is optional but I like the tortillas slightly toasted.
2.
Place tortillas on plates and let them cool for 1 minute.
3.
Place a base of romaine lettuce over the bottom of the tortilla.
4.
Chop vegetables and add them on top of the romaine.
5.
Add deli meat or turkey franks. If using turkey franks, I like to
chop them into thin slices and air fry for 5 minutes at 375°F
(190°C) or until crispy.
6.
Add sauce of choice to each wrap.
7.
Add seasoning to each wrap,
sprinkling an even layer over.
8.
Top wraps with spinach.
Pile on as much spinach
as you want.
9.
Fold these massive wraps
as best you can and eat!
My favorite sauces are Low Calorie Ketchup, Sugar-Free Low
Calorie Barbecue Sauce, Sugar-Free Sweet Chili Sauce,
Sugar-Free Polynesian (Sweet & Sour) Sauce, Sugar-Free
Mango Habanero Sauce, and Jalapeno Mustard,
54
Mar 2023
YIELD:
COOK TIME:
1
20 MINUTES
NACHOS
ENTIRE RECIPE
CALORIES
395
CARBS
79
PROTEIN
42
FAT
4
Nachos are a salad if you top them off with lettuce. So
this is actually a salad recipe…
INGREDIENTS
DIRECTIONS
3 Tortillas (I use 50
Calorie High Fiber
Wraps)
2 Low Calorie Hot Dogs (I
use 45 Calorie Turkey
Franks)
1.
Preheat your oven to 450°F (220°C). Cut your hot dogs into ½
inch pieces. Bake for 10 minutes or until crispy. Set aside.
2.
Spray both sides of your tortillas with oil spray. Cut your tortillas
into small squares to form chip shapes.
3.
Preheat your oven to 375°F (190°C). Line a baking sheet with foil
and lay out your chips in a single layer with minimal overlap.
Sprinkle salt on the chips and bake for 5-7 minutes. Keep an eye
on them, they burn QUICK!!!!
4.
While the chips are baking, slice your cheese squares into thin ¼
inch strands.
5.
Remove chips from the oven and place on a plate. Spread your
cheese strands over the hot chips to melt the cheese. Put the
hot dog pieces on top. Add vegetables. Drizzle taco sauce. Add
shredded lettuce for volume.
6.
Mix your greek yogurt in a small bowl to get it smooth and
runny. Dollop it in the middle of your nachos for dipping.
2 Slices American
Cheese Squares (I use
fat free)
35 Calories of
Vegetables (I use
tomatoes, pickled
jalapeños, onions, and
banana peppers)
170g (3 Cups) Shredded
Lettuce
56g (¼ Cup) Greek
Yogurt
16g (1 Tbs) Taco Sauce
1 tsp Salt
PRO
TIPS
●
Customize this with your favorite nacho toppings.
●
Replace the turkey franks with your protein source of
choice. The ones I use are 45 cals / 5C / 6P / 0F each.
55
Mar 2023
YIELD:
COOK TIME:
1
20 MINUTES
Thai Coconut curry
ENTIRE RECIPE
CALORIES
502
CARBS
22
PROTEIN
34
FAT
22
If you want something warm and comforting while also
bring low calorie and filling, this is the recipe! Load it up
with your favorite veggies for a nutritious curry. Feel free to
use any protein source you like, I just happen to love shrimp
and it’s one of the leanest protein sources.
INGREDIENTS
DIRECTIONS
30g Red Curry Paste
1 13.66 fl oz Can Light
Coconut Milk (400g) (1 ⅔
Cup)
224g Shrimp
100g Broccoli Florets
35 Calories of Vegetables (I
use carrots, bell peppers,
and onions)
15g (1 Tbs) Soy Sauce
1.
Prep shrimp if needed by peeling, deveining, and thawing
shrimp. Or buy the frozen peeled and deveined shrimp and
thaw it out.
2.
Cut peppers and onions into strips. Cut carrots into thin slices.
3.
Heat a pan or wok on medium-high heat. Spray with oil and add
in the garlic, ginger, and red curry paste. Saute for 30s. Then
add your seasonings and saute for 15s.
4.
Add in the coconut milk, soy
sauce, tamarind paste, lime
juice, and water. Stir everything
together and bring to a gentle boil.
5.
Add in shrimp and veggies.
Cover the pan and turn the heat
to low. Simmer for 12-15 minutes
until the shrimp is fully cooked
and the veggies are tender.
6.
Serve with rice or cauliflower rice.
5g (1 tsp) Lemon/Lime
Juice
7g (½ Tbs) Tamarind Paste
¼ tsp Salt, Onion Powder,
Garlic Powder, Turmeric
½ tsp Coriander Powder
2 Garlic Cloves, Minced
14g (2 inch piece) Ginger,
Minced
½ Cup (120g) Water
PRO
TIPS
●
Use a low calorie pita bread for dipping and soaking up the
thai curry.
56
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
20 MINUTES
Juicy Chicken Breast
ENTIRE RECIPE
CALORIES
328
CARBS
41
PROTEIN
28
FAT
5
Using greek yogurt as a marinade for chicken breast
is a game changer. It keeps the chicken incredibly
juicy and moist while adding more protein! And with
this recipe, the chicken breast is incredibly flavorful.
INGREDIENTS
DIRECTIONS
224g Chicken Breast
1.
Cut the chicken breast into 2 inch cubes. Poke 2 holes with a
knife or fork into each chicken breast cube so the marinade can
get through.
23g Greek Yogurt
¼ tsp each of Salt, Black
Pepper, Turmeric,, Garlic
Powder, Onion Powder,
Smoked Paprika, Cumin
2.
In a separate bowl, mix together greek yogurt, lemon juice, and
seasonings.
3.
½ tsp of Paprika or Chili
Powder (depending on
how spicy you want it)
Add the marinade to the chicken and mix. Either cook
immediately or cover with plastic wrap and refrigerate for up to
12 hours.
4.
Line a baking pan with foil. Spray foil with oil. Lay your chicken
pieces on foil and space them out so none of the chicken
pieces are touching.
5.
Spray chicken with oil.
Broil on the top rack of
your oven at 450°F (230°C)
for 12 minutes.
6.
Let it cool for 5 minutes
before eating.
10g (2 tsp) Lemon Juice
PRO
TIPS
●
Squeeze on some lemon juice before eating the chicken, it
pairs so well with the spicyness.
●
Pair this with air fried veggies. In the picture, I paired with air
fried zucchini, broccoli, and cauliflower.
57
Mar 2023
YIELD:
COOK TIME:
1
15 MINUTES
Air fryer salmon
ENTIRE RECIPE
CALORIES
340
CARBS
0
PROTEIN
37
FAT
20
Although a lot of the recipes in this cookbook are low fat, it’s important to make sure you incorporate fats
in your diet. Salmon is one of my favorite sources of healthy fat and this air fryer salmon is perfect for
adding fats into my diet in a tasty, satiable way. The top of the salmon gets crispy and the inside stays
flakey. This is the perfect weeknight dinner protein source.
INGREDIENTS
DIRECTIONS
7 oz Salmon Fillet (196g)
1.
Preheat the air fryer to 400°F (200°C).
¼ tsp of Garlic Powder
2.
Rub salmon fillet with seasoning and erythritol.
¼ tsp Cracked Pepper
3.
Air fry salmon for 8-10 minutes.
¼ tsp Onion Powder
4.
Let salmon cool for 2 minutes before eating.
⅛ tsp Paprika or Smoked
Paprika
⅛ tsp Parsley
Salt
Small Pinch of Erythritol
(optional but
recommended)
PRO
TIPS
●
If baking in the oven, bake at 450°F (230°C) for 10-12
minutes.
●
Serve with the Protein Mac & Cheese Recipe and your
favorite veggies.
58
Mar 2023
YIELD:
COOK TIME:
1
30 MINUTES
Stuffed Crust
Protein Pizza
ENTIRE RECIPE
CALORIES
830
CARBS
91
PROTEIN
55
FAT
27
I remember when I first saw a commercial for stuffed crust pizza. I was mind blown. It seemed like a new
level of fatness. Take pizza, which is already unhealthy, loaded with fat and carbs, and make it even
unhealthier and even more calorie dense. I wanted to try it immediately… lol I like food ok!
But now, by making this recipe, you can eat stuffed crust pizza on a regular basis and feel good after.
INGREDIENTS
DIRECTIONS
1.
Mix all the dry ingredients together.
90g (¾ Cups) Flour
2.
Add greek yogurt and mix until a dough ball forms.
20g (3 Tbs) Coconut
Flour
3.
Knead the dough ball for 2 minutes until it is soft and stretchy.
4.
Roll dough into a large circle.
140g Greek Yogurt
5.
Cut 3 cheese sticks into 1 inch long pieces. Arrange the cheese
pieces around the edge of the crust, leaving a ¾ inch space
from the edge. Fold the edges of the dough over the cheese,
pinching down to seal.
6.
Dice the remaining 2 cheese sticks into small cubes. Top your
pizza with the pizza sauce and throw on your diced cheese.
7.
Bake at 450ºF (230°C) for 20-25 minutes. Broil for an additional
1-2 minutes if you want your cheese more golden brown.
8.
Slice and enjoy!
Pizza Dough:
6g (1 tsp) Baking Powder
¼ tsp Garlic Powder
¼ tsp Oregano
Pinch of Salt
Toppings:
56g (¼ Cup) Pizza Sauce
5 Low Moisture Part Skim
Mozzarella Cheese Sticks
(80 Cals and 7g Protein
per stick)
PRO
TIPS
●
If the bottom of the pizza doesn’t get as crispy as you want it
to be, add the pizza to a pan and heat on your stovetop,
medium-high heat for 2-3 minutes or until crispy.
59
Mar 2023
PROTEIN PIZZA! One of my favorite
recipes of all time. I’ve made this
pizza 100+ times and ate this for
dinner almost everyday for months.
Every night was a different variation
of toppings…
like this white pizza:
no sauce and topped
with minced garlic,
mozzarella
cheese, and
part-skim ricotta
cheese
or this spicy bacon pizza:
topped with mozzarella
cheese, turkey bacon,
and jalapeños
or this bbq chicken pizza:
topped with low calorie bbq
sauce, mozzarella cheese,
grilled chicken, jalapeños,
banana peppers, and onions
Just this recipe can CHANGE YOUR
LIFE, allowing you to eat real deal
pizza while losing weight. It’s low
calorie, high protein, and easily
customizable so you never get bored.
60
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
4
25 MINUTES
PROTEIN Pizza
ENTIRE RECIPE
CALORIES
390
CARBS
44
PROTEIN
30
FAT
8
ONE SERVING
CALORIES
98
CARBS
11
PROTEIN
7.5
FAT
2
This recipe makes 4 large slices of pizza but I’ve only ever had the entire pizza (or two pizzas) in one
sitting. I slice it because eating it without slicing, aka gnawing on a giant pizza circle, seems a little too
savage.
INGREDIENTS
DIRECTIONS
40g Self Rising Flour (or
White Flour + 1 tsp
Baking Powder)
1.
Mix flour and coconut flour in a bowl. Add greek yogurt and egg
whites and mix well for 3-4 minutes until a batter forms.
2.
Line a pizza pan or baking tray with parchment paper. Pour the
pizza batter and use a spoon to spread the batter into a thin,
large circle. Bake at 450°F (220°C) for 7-10 minutes until the
crust is golden brown.
3.
Take the crust out and move it to a wire rack. Add pizza sauce
and cheese. For more flavor, sprinkle garlic powder and
oregano on top of the pizza sauce before adding cheese.
4.
Broil at 500°F (260°C) for 5 minutes or until the cheese melts.
This gets the crust super crispy because most ovens are hottest
at the bottom, which is where the heat comes from.
5.
Move the pizza to the top highest rack and broil pizza for 2-3
minutes until cheese is melted. If your cheese has melted
enough, you can skip this step.
6.
Slice and serve!
10g Coconut Flour
100g Greek Yogurt
69g Egg Whites
56g (¼ Cup) Pizza Sauce
28g (¼ Cup) Mozzarella
Cheese
PRO
TIPS
●
To get a more golden brown crispy bottom, heat a pan on
medium-high heat and spray with oil. Add the pizza (after
baking so the cheese has melted) to the pan and let the
bottom crust brown up and get extra crispy.
61
Mar 2023
bbq chicken pizza.
low calorie bbq sauce.
mozzarella cheese.
grilled chicken.
jalapeños.
banana peppers.
onions.
62
Mar 2023
turkey pepperoni pizza.
pizza sauce.
double mozzarella cheese.
turkey pepperoni.
63
Mar 2023
veggie lovers pizza.
pizza sauce.
spinach.
mozzarella cheese.
veggies from your fridge.
64
Mar 2023
extra cheese please.
65
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
4
55 MINUTES
Cauliflower Pizza
ENTIRE RECIPE
CALORIES
469
CARBS
53
PROTEIN
34
FAT
8
ONE SERVING
CALORIES
117
CARBS
13
PROTEIN
8.5
FAT
2
This recipe makes 4 square slices of pizza, but it’s low calorie enough to eat the entire pizza.
INGREDIENTS
DIRECTIONS
16 oz Bag of Frozen
Cauliflower Rice
1.
Heat cauliflower rice on a pan, for 7-8 minutes on medium heat,
until warm and dry. Set aside and let the cauli rice cool down.
40g Flour (or 30g Flour +
10g Oat Fiber)
2.
Add flour, coconut flour, baking powder, and seasonings to a
bowl and mix. Add greek yogurt and egg whites and mix until a
batter forms. Add all the cauliflower rice and stir.
3.
Line a 9x9 inch baking pan with parchment and pour the
cauliflower crust batter in. Using a spoon, flatten the mixture to
a even flat layer. Spray the top of the crust with oil. Bake at 450°
F (220°C) for 20-25 minutes until the crust is golden brown.
4.
Take the crust out of the oven and add pizza sauce and cheese.
5.
Bake at 500°F (260°C) on the bottom floor of your oven for 5
minutes. This gets the crust super crispy because most ovens
are hottest at the bottom, where the heat comes from.
6.
Lastly, broil pizza at the top rack of the oven for 2-3 minutes, or
until the cheese is melted. If the cheese has already melted
enough, you can skip this step.
7.
Slice and serve!
10g Coconut Flour
1 tsp Baking Powder
100g Greek Yogurt
69g Egg Whites
1/2 tsp each of Salt,
Pepper, Garlic Powder,
Onion Powder, Oregano,
Red Crushed Pepper,
Basil
75g (⅓ Cup) Pizza Sauce
28g (¼ Cup) Mozzarella
Cheese
PRO
TIPS
●
I recommend using mozzarella cheese sticks because it
melts well and is low moisture (to avoid sogginess).
●
Add ⅛ tsp Psyllium Husk Powder to the crust, along with the
seasonings, to add some more fiber.
66
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
21
30 MINUTES
3 Ingredient Tacos
ENTIRE RECIPE
CALORIES
2058
CARBS
168
PROTEIN
210
FAT
63
ONE SERVING
CALORIES
98
CARBS
8
PROTEIN
10
FAT
3
These might be tacos… or these might be quesadillas… but they can replace eating protein bars! Two
servings is just under 200 calories and provide 20g of protein, which is equivalent or better than most
protein bars you can buy.
And I’m sorry I didn’t count the spices as an ingredient. Please don’t be mad at me
INGREDIENTS
DIRECTIONS
588g (21 oz) Chicken
Breast
1.
Butterfly chicken breast and pound until a flat even ½ inch
thickness. Rub the seasonings well into the chicken.
147g Cheese
2.
Spray a pan with oil and cook chicken on medium-high heat for
5 minutes. Flip and cook for an additional 5 minutes. Turn down
heat to medium-low and cover the pan with a lid. Cook for 5
more minutes or until fully cooked.
3.
Let the chicken rest for 10 minutes, then cut into small cubes.
4.
Toss cubed chicken into a pan along with all the cheese. Put the
pan on a low heat and keep mixing until all the cheese has
melted. Turn off the heat.
5.
Heat a pan on medium heat and warm up a corn tortilla on the
pan for 20-30s. Then add a spoonful of the chicken & cheese
filling, fold into a taco, and toast on the pan (1-2 minutes per
side) until golden brown. Repeat to make 21 tacos.
6.
Wrap tacos individually in plastic wrap or foil and store in the
freezer. Reheat in the microwave or in the oven.
21 Corn Tortillas
½ tsp of each Salt, Garlic
Powder, Smoked Paprika,
Red Crushed Pepper,
Oregano
PRO
TIPS
●
I like using cheddar cheese or mexican blend cheese for
these.
●
Serve with a side of salsa and greek yogurt (my go-to sour
cream substitute) for dipping.
67
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
25 MINUTES
Fiesta Potatoes
ENTIRE RECIPE
CALORIES
270
CARBS
52
PROTEIN
16
FAT
0
I grew up eating fiesta potatoes and they are my 2nd
favorite item at Taco Bell. Chicken crunch wrap is #1
INGREDIENTS
DIRECTIONS
1 Potato (~250g)
1.
Wash your potato and cut it into ¾-inch cubes.
2 Slices of Cheese (I used
Fat Free)
2.
Add your corn starch and spices into a small bowl and mix to
form a spice rub.
30g (2 Tbs) Greek Yogurt
3.
Toss your potatoes in this spice rub, making sure all the
potatoes are evenly coated in the spice rub.
4.
Spray your air fryer with oil and toss your potatoes in. Spray
potatoes with oil and air fry at 450°F (230°C) for 15 minutes.
5.
Add your hot potatoes into a bowl and layer on your 2 slices of
cheese. Cover the bowl with a lid or plastic wrap for 3 minutes
or until the cheese melts.
6.
Add greek yogurt to a small bowl and mix it with a fork to get it
smooth and runny. Add the greek yogurt on top of the cheese,
garnish with chopped parsley or chives, and enjoy warm.
Spice Rub:
5g (½ Tbs) Corn Starch
½ tsp of Paprika
½ tsp of Garlic Powder
½ tsp of Onion Powder
½ tsp of Black Pepper
1 tsp of Salt
PRO
TIPS
●
If baking, bake at 450°F for 20 minutes. Flip the potatoes
halfway through and spray with oil.
●
If you can handle some heat, top these with some drops of
Tabasco Scorpion Hot Sauce. Beware, it’s reallyyyy
spicyyyyy.
68
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
25 MINUTES
Carrot Fries
ENTIRE RECIPE
CALORIES
217
CARBS
50
PROTEIN
5
FAT
0
These are the low calorie alternative to sweet potato fries that are ACTUALLY crispy. It’s a great side dish
and a great way to get your veggies in.
INGREDIENTS
DIRECTIONS
1 lb Baby Carrots
1.
Cut your baby carrots lengthwise in half, then cut each half in
half again to form matchsticks. Each baby carrot should be
turned into 4 thin strips.
2.
Mix all your seasonings and corn starch in a large bowl. Add
water and mix to form a batter. Add all your carrots to this
batter and mix to coat all the carrots.
3.
Spray your air fryer with oil and toss your carrots in. Spray
carrots with oil again and air fry at 450°F (230°C) for 10 minutes.
Take your air fryer basket out and shake it around. Air fry for
5-10 more minutes or until the carrots are crispy.
10g (1 Tbs) Corn Starch
1 tsp Garlic Powder
1 tsp Smoked Paprika
1 tsp Paprika
1 tsp of Black Pepper
Powder
2 tsp of Salt
30g (2 Tbs) Water
PRO
TIPS
●
If baking, bake at 450°F for 20 minutes. Flip the carrots
halfway through and spraying with oil.
●
Some of my favorite dipping sauces are Low Calorie
Ketchup, Sugar-Free Low Calorie Barbecue Sauce, and
Jalapeno Mustard.
69
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
25 MINUTES
Crispy Chicken Nuggets
ENTIRE RECIPE
CALORIES
202
CARBS
9
PROTEIN
29
FAT
6
I grew up eating McDonald’s Happy Meals and the chicken nuggets were my favorite part (along with the
toy). And the best chicken nugget dipping sauce is mayo but since I care about calories it’s mustard.
INGREDIENTS
DIRECTIONS
112g (4oz) Ground
Chicken (I used 98%
Lean 2% Fat)
28g Carrots
14g (1 Tbs) Cheese
1.
Grate carrots into a bowl.
2.
Add chicken, cheese, and seasonings to the grated carrots and
mix well.
3.
Form into nuggets (I made 8).
4.
Coat the chicken in breadcrumbs by sprinkling ½ Tbs over the
nuggets, then flipping and sprinkling the remaining
breadcrumbs. Press in the breadcrumbs slightly so they stick to
the chicken nuggets.
5.
Spray both sides of the nuggets with oil. Air fry for 8-10 mins at
400°F (200°C) or oven bake for 8-10 mins at 450°F (220°C),
flipping halfway through to get both sides crispy.
7g (1 Tbs) Breadcrumbs
⅛ tsp each of Salt,
Pepper, Garlic Powder,
Onion Powder
PRO
TIPS
●
Some of my favorite dipping sauces are Low Calorie
Ketchup, Sugar-Free Low Calorie Barbecue Sauce, and
Jalapeno Mustard. And yes, I like to dip nuggets in mustard…
I just really really like mustard. Don’t give me a hard time ok!
70
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
15 MINUTES
1 Pot Mac & Cheese
ENTIRE RECIPE
CALORIES
450
CARBS
61
PROTEIN
42
FAT
4
Super creamy mac & cheese that you can make with just 1 pot or pan in under 15 minutes.
INGREDIENTS
DIRECTIONS
85g (3 oz) Pasta
1.
3 Slices Fat Free
American Cheese
Add pasta into a dry unheated pan. Use approximately a 10-inch
pan so that the pasta lays in a flat, even layer.
2.
Add enough water to submerge the pasta (around ½ Cup).
3.
Heat on high heat until the pasta has absorbed most of the
water. If the pasta is not al dente, add some more water, and
heat until the pasta absorbs it.
4.
Take the pan off the heat and add in the rest of the ingredients
except for the shredded cheese.
5.
Add the pan back on a medium heat and stir until a thick cheese
sauce forms and all the pasta is coated in it. Add a splash of
water if the sauce gets too thick.
6.
Sprinkle shredded cheese on top and serve warm.
56g (¼ Cup) Greek
Yogurt
60g (¼ Cup) Almond Milk
¼ tsp of Turmeric
½ tsp of Salt
¼ tsp of Garlic Powder
¼ tsp of Onion Powder
1 tsp of Mustard
(optional)
7g Shredded Cheese
PRO
TIPS
●
I used Sweet Potato Pasta which is 200 Cal and 13g Protein
per 56g/2oz. Feel free to use any pasta you want! Here are
some other high protein pasta options: Edamame Pasta,
Chickpea Pasta, Black Bean Pasta
71
Mar 2023
YIELD:
COOK TIME:
4
25 MINUTES
Mac & Cheese Burrito
ENTIRE RECIPE
CALORIES
840
CARBS
125
PROTEIN
100
FAT
12
ONE SERVING
CALORIES
210
CARBS
31
PROTEIN
25
FAT
3
I still don’t know why I craved this, but no regrets. This tastes like it should be so unhealthy but it’s not!
Each burrito has 11g of fiber and 25g of protein.
INGREDIENTS
DIRECTIONS
4 Tortillas (I use 50
Calorie High Fiber
Tortillas)
1 Serving of the 1 Pot
Mac & Cheese
1.
Make your 1 Pot Mac & Cheese.
2.
Season your mahi mahi with all your seasonings. Spray with oil
and air fry or bake at 400°F (200°C) for 10-12 minutes or until
fully cooked.
3.
Lay out 4 tortillas and divide your Mac & Cheese between the 4
tortillas. Flake mahi mahi into small chunks and divide between
the 4 tortillas. Add your favorite hot sauce of choice. Wrap into
4 burritos.
4.
Heat a pan on medium-high heat. Place the burritos into the
pan seam-side down and cook until golden brown and crisp on
the bottom, turn over and cook until golden brown on the other
side (about 1.5-2 minutes per side).
5.
Wrap each burrito in foil to keep them warm.
224g (8 oz) Mahi Mahi
(any protein source
works)
¼ tsp each of Garlic
Powder, Onion Powder,
Paprika, Smoked Paprika,
Black Pepper, Oregano,
Cayenne
½ tsp Salt
Hot Sauce of choice
PRO
TIPS
●
Substitute the seasonings for 1 Tbs Cajun Seasoning
●
Substitute the Mahi Mahi for any lean fish, lean ground
chicken/turkey, or chicken breast and the calories/macros
will be similar.
●
I like to use 0 Calorie Frank's Red Buffalo Hot Sauce for this.
72
Mar 2023
YIELD:
COOK TIME:
4
10 MINUTES
TunA Salad Sandwiches
ENTIRE RECIPE (4 SANDWICHES)
CALORIES
540
CARBS
100
PROTEIN
52
FAT
2
ONE SERVING (1 SANDWICH)
CALORIES
135
CARBS
25
PROTEIN
13
FAT
0.5
There was a 3 month span on 2019 when I was obsessed with english muffins. I was eating them
everyday, and not just 1 but around 4-6 english muffins a day. This Tuna Salad recipe was one of my go to
recipes during that time and making it with greek yogurt instead of mayo made this a low calorie, high
protein recipe.
INGREDIENTS
DIRECTIONS
4 English Muffins
1.
Drain your can of tuna and add it to a bowl.
75g Greek Yogurt
2.
5 oz Can of Albacore
Tuna (113g drained)
Chop pickles, carrots, onions, and celery into a small dice and
add to the tuna.
3.
28g Hamburger Pickle
Chips
Add seasonings, sweetener, lemon juice, and greek yogurt to
tuna and mix well.
4.
Serve immediately by adding to toasted english muffins or
cover tuna salad with plastic wrap and refrigerate.
35 Calories of
Vegetables (Red Onions,
Celery, Carrots)
5g (1 tsp) Lemon Juice
½ tsp Each of Salt, Garlic
Powder, Curry Powder,
Onion Powder Pepper
Small Pinch of Erythritol
PRO
TIPS
●
Meal prep this tuna salad and refrigerate because it tastes
better the longer it sits.
●
The curry powder is optional but I think it makes this super
tasty.
●
I use Light English Muffins that are 80 calories each.
73
Mar 2023
YIELD:
COOK TIME:
1
25 MINUTES
A Low Calorie Fancy
Fish Dinner
ENTIRE RECIPE
CALORIES
329
CARBS
48
PROTEIN
35
FAT
0
Ok… so this is going to shock you like it shocked me,
but those tiny green cabbage balls are actually called
“Brussels Sprout” NOT “Brussel Sprouts”.
WHAT THE!? I’ve been calling them “Brussel Sprouts”
for my whole life.
Well I’m not listening and I’m going to continue to call
them “Brussel Sprouts”. This is ridiculous.
INGREDIENTS
DIRECTIONS
150g Orange Roughy
1.
Season your orange roughy with garlic powder, smoked
paprika, salt, black pepper, onion powder, oregano. Spray with
oil and air fry or bake at 400°F (200°C) for 8 minutes or until
fully cooked.
2.
Slice brussel sprouts in half. Season brussel sprouts with garlic
powder, pepper, and salt. Spray with oil and air fry or bake at
375°F (190°C) for 5-7 minutes. Then toss to move the brussel
sprouts around, spray with oil, and cook for 2-5 more minutes.
3.
Place frozen mashed potatoes in a glass bowl, cover, and
microwave for 2 minutes. Then remove the cover, stir, and
microwave uncovered for an additional 1-2 minutes or until fully
heated. Add a pinch of salt and mash with a fork until smooth. If
needed, add 1 Tbs of water to the potatoes to get them
smoother.
4.
Spread sweet potato mash on a plate. Add fish to one side of
the plate. Arrange brussel sprouts across the plate. Put your
monocle and top hat on and enjoy.
170g Frozen Mashed
Sweet Potatoes
112g Brussel Sprouts
Pinch of Garlic Powder,
Smoked Paprika, Onion
Powder, Black Pepper,
Oregano
Salt
PRO
TIPS
●
If you don’t have frozen mashed sweet potatoes, boil/steam
170g of sweet potatoes and mash.
●
Use any lean fish/protein source instead of orange roughy.
74
Mar 2023
YIELD:
COOK TIME:
2
30 MINUTES
Spaghetti Squash
ENTIRE RECIPE
CALORIES
200
CARBS
38
PROTEIN
8
FAT
2
ONE SERVING
CALORIES
100
CARBS
19
PROTEIN
4
FAT
1
I never realized how filling and low calorie spaghetti
squash is until I tried it. It’s extremely low calorie and
healthy. It tastes more watery and less al dente than real
pasta, but it’s an awesome way to eat vegetables and it
is incredibly high volume. Top this with your favorite
protein source and good luck finishing the whole thing.
INGREDIENTS
DIRECTIONS
1 Small Spaghetti Squash
(~2 lb.)
1.
Using a knife, pierce the spaghetti squash in 10 spots.
2.
256g (1 Cup)
Marinara/Pasta Sauce (I
use 60 Calorie per ½ Cup
Pasta Sauce)
Microwave the squash for 5 minutes. Flip it over to the other
side and microwave for 5 more minutes. It should be soft when
you touch it, if not then microwave for 2 more minutes at a time,
flipping over each time.
3.
Remove the squash from the microwave and let it cool for 10
minutes.
4.
Using a sharp knife, carefully cut the squash in half (NOT
lengthwise but horizontally/longitudinally similar to how you
would slice hamburger buns). Allow it to cool for 5 minutes or
until easier to handle.
5.
Scoop out seeds and pulp from the center. Use a fork to scrape
the squash stands and create spaghetti strands.
6.
Toss each squash half with seasonings and ½ cup pasta sauce.
Eat straight out the squash using the outer skin as a bowl!
Salt, Oregano, Red
Crushed Pepper, Black
Pepper, Garlic Powder,
Onion Powder, Umami
Seasoning
PRO
TIPS
●
Use oven mitts to handle the spaghetti squash because it
gets very hot when microwaved.
●
Cutting the spaghetti squash horizontally allows for longer
pasta strands because the strands follow a circular motion/
If you cut lengthwise (top to bottom), you’ll get shorter
spaghetti stands.
75
Mar 2023
YIELD:
COOK TIME:
2
10 MINUTES
Stir Fry
Spaghetti Squash
ENTIRE RECIPE
CALORIES
180
CARBS
39
PROTEIN
8
FAT
1
Spaghetti squash is great at absorbing sauce and tastes
like what you season it with. The natural sweetness of
the squash pairs perfectly with this spicy, garlicky stir
fry.
INGREDIENTS
DIRECTIONS
400g Spaghetti Squash
(cooked)
1.
See Spaghetti Squash recipe for how to cook spaghetti squash.
Cook your squash and weigh out 400g of cooked spaghetti
squash strands.
2.
In a small bowl, mix soy sauce, erythritol, chili sauce, minced
garlic, minced ginger, and seasonings. Chop your vegetables
into thin strips.
3.
Heat a pan on medium-high heat and spray with oil.
4.
10g (2 tsp) Sambal Chili
Sauce (or any Chili
Sauce)
If adding a protein source (chicken and shrimp are my favorite),
add it to a pan and stir fry until cooked. If not, then skip this
step and move on to the vegetables.
5.
Add your vegetables to the pan and stir fry for 2 minutes, until
slightly softened but not too soft/mushy.
60g (¼ Cup) Soy Sauce (I
use Low Sodium Soy)
6.
Add spaghetti squash to the pan along with your stir fry sauce.
Stir fry for 2-3 minutes or until all the spaghetti squash is warm.
7.
Garnish with scallions and/or sesame seeds.
50 Calories of
Vegetables (I used
Onions, Carrots, and Red
Bell Pepper)
2 Cloves Garlic, Minced
7g (1 inch piece) Ginger,
Minced
¼ tsp Each of Red
Crushed Pepper, Black
Pepper, Garlic Powder
8g (2 tsp) Erythritol
PRO
TIPS
●
Substitute Sambal Chili Sauce for Sriracha. Sambal is
Sriracha but unblended and without any sugar, which makes
it spicier.
●
Add ½ tsp Umami Seasoning to the seasonings if you have it.
76
Mar 2023
YIELD:
COOK TIME:
2
10 MINUTES
Spaghetti Squash
with MEAT SAUCE
ENTIRE RECIPE
CALORIES
285
CARBS
29
PROTEIN
31
FAT
5
When you’re hungry but don’t have too many calories,
whip this up! It’s quick, low calorie, and quite satiating.
INGREDIENTS
DIRECTIONS
400g Spaghetti Squash
(cooked)
112g (4 oz) Ground
Chicken Breast
120g (½ Cup) Pasta
Sauce
50 Calories of
Vegetables (I used
Onions, Celery, Carrots,
and Bell Pepper)
1.
See Spaghetti Squash recipe for how to cook spaghetti squash.
Cook your squash and weigh out 400g of cooked spaghetti
squash strands. Add this to a serving bowl.
2.
Chop your vegetables into small pieces and set aside.
3.
Heat a pan on medium-high heat and spray with oil.
4.
Add ground chicken and seasonings to the pan and saute for 2
minutes until halfway cooked through. Break up any chicken
chunks into small pieces with a spatula while sauteing. Then add
the veggies and garlic to the pan and saute everything for 4-5
more minutes or until the chicken is no longer pink and the
veggies have softened.
5.
Add the pasta sauce to the pan and mix everything together.
Lower the heat to medium-low and cook for 3-5 minutes.
6.
Pour the meat sauce over the spaghetti squash. Toss together
and top with chopped parsley.
2 Cloves Garlic, Minced
¼ tsp Each of Red
Crushed Pepper, Onion
Powder, Black Pepper,
Garlic Powder, Paprika
½ tsp of Salt
PRO
TIPS
●
Sub ground chicken for any ground meat of your choice.
●
Add ½ tsp Umami Seasoning to the seasonings if you have it.
It adds a lot of savory flavor to this meal.
77
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
15 MINUTES
Shirataki noodle
ramen
ENTIRE RECIPE
CALORIES
113
CARBS
27
PROTEIN
7
FAT
2
This is a really low calorie and high volume meal. Use leftover veggies from your fridge and load up! Pair
this with your favorite protein source for a giant warm bowl of food that’ll fill you up.
INGREDIENTS
DIRECTIONS
2 8oz Bags of Shirataki
Noodles
1.
Wash and drain the shirataki noodles. Boil them for 2 minutes
and then drain. If they smell bad, toss them in 1 Tbs of vinegar
and let them sit for 5 minutes, then wash and drain them again.
Optionally, if you want to dry them out, microwave the noodles
in 30s intervals until they are drier. This will make them taste a
bit less chewy.
2.
Chop vegetables into small bite size pieces and add to a pot.
Add the minced garlic, garlic powder, onion powder, turmeric,
and umami seasoning to the pot. Mix everything and cook on
medium heat for 2 minutes.
3.
Add the stock, soy sauce, sambal, and sriracha to the pot. Stir
and cook on medium heat until the veggies are fork tender and
soft enough to your liking.
4.
Add shirataki noodles to a serving bowl and pour veggies and
broth over the noodles. Add your favorite topping! I like a fried
egg, kimchi, cilantro, and sesame seeds (not included in
calories/macros)
50 Calories of
Vegetables (I use
Carrots, Spinach, Bell
Pepper, Cilantro)
Ramen Broth:
360g (1.5 Cups) Miso
Ginger Stock (or any
stock)
10g (2 tsp) Soy Sauce
5g (1 tsp) Sriracha
5g (1 tsp) Sambal Chili
Sauce
1 tsp Garlic Powder
1 tsp Onion Powder
1 tsp Turmeric
1 Garlic Clove, minced
1 tsp Umami Seasoning
PRO
TIPS
●
The Miso Ginger Stock I use is 15 Calories per Cup.
Substitute this for any stock (such as chicken or veggie
stock). Add 1 tsp of Minced Ginger and 2 tsp Miso Paste for
flavor.
78
Mar 2023
YIELD:
COOK TIME:
1
15 MINUTES
Velvet chicken
ENTIRE RECIPE
CALORIES
187
CARBS
2
PROTEIN
37
FAT
3
I always wondered why the steamed chicken in Chinese food
tasted so soft and tender. Chicken breast is known to dry out,
yet I’ve never had chicken and broccoli where the chicken was
dry. I researched and learned about this Chinese cooking
technique called Velveting.
Velveting is when you marinade meat in water and corn starch
(usually some oil too but not here cause we want to keep this
healthy!) and then cooking the meat in boiling water (usually
Chinese restaurants cook the meat in oil but come on, we
want to keep it healthy!!!). This cooking technique helps the
meat stay super juicy and tender.
Add this chicken to stir-frys or (cauli)fried rice and never eat
dry chicken again!
INGREDIENTS
168g (6 oz) Chicken
Breast
DIRECTIONS
1.
Slice the chicken breast against the grain into thin strips.
2.
Place sliced chicken in a bowl along with the rest of the
ingredients.
3.
Stir everything together very well or use your hands and
massage the chicken. There should be no visible corn starch
powder and it should coat the chicken breast completely.
4.
Set aside the chicken at room temperature for 30 minutes to let
the chicken marinade.
5.
In a large wok or pot, bring 5 cups of water to a boil. Add the
chicken, and stir to separate the pieces. Cook until the chicken
turns opaque. Then let the chicken cook for 15 seconds longer
and remove a strainer.
6.
Add the velveted chicken to any stir-fry, pairing it with your
favorite vegetable and stir-fry sauce.
3g (1 tsp) Corn Starch
30g (2 Tbs) Water
Pinch of Black Pepper
Powder
Pinch of Salt
PRO
TIPS
●
After velveting, the chicken is 85% cooked and will become 100%
cooked in your stir-fry. We undercook it a bit so it doesn’t
overcook in your stir-fry. If you don’t plan to cook the chicken any
longer in a stir-fry, then you can let the chicken sit in the boiling
water for an additional 30 seconds or until fully cooked.
79
Mar 2023
YIELD:
COOK TIME:
1
20 MINUTES
Pad Thai
ENTIRE RECIPE
CALORIES
642
CARBS
100
PROTEIN
48
FAT
6
If there is a recipe that hits your taste buds with sweet,
salty, sour, spicy, and UMAMI flavors all at the same
time, this is it! This pad thai sauce will take your taste
buds on a wild ride.
DIRECTIONS
INGREDIENTS
1 Serving Velvet Chicken
112g (4 oz) Pad Thai Rice
Noodles
35 Calories of
Vegetables (I use
Broccoli, Onions,
Scallions, Bean Sprouts)
1.
Cook rice noodles according to package instructions. I like to
boil them for a few minutes until al dente, then immediately
drain and rinse with cold water to stop the cooking process.
2.
Mix together all the ingredients for the Sauce in a bowl and set
aside.
3.
Heat a wok/pan on medium-high heat and spray with oil. Add
vegetables and saute until veggies have softened a bit. Add the
veggies that take the longest to cook first (like broccoli or
carrots) and cook these for 1-2 minutes before adding the
veggies that soften faster (like bean sprouts).
4.
Optionally crack an egg in and cook until firm. I don’t to save on
calories. I’m ok not having an egg in this, but you might like eggs
in pad thai more than I do.
5.
Push all veggies to the side of the wok/pan and add your
chicken. Let the chicken sit and brown for 60s. Then stir the
chicken around. Add pad thai noodles and sauce in and stir
everything together. Mix well and cook for 3-5 minutes or until
noodles are heated and tender.
6.
Serve and garnish with chopped scallions, chopped cilantro,
crushed peanuts (or sprinkle on some powdered peanut
instead), and a drizzle of sriracha.
Sauce:
30g (2 Tbs) Soy Sauce
10g (2 tsp) Tamarind
Paste
5g (1 tsp) Lime Juice or
White Wine Vinegar
15g (1 Tbs) Sambal Chili
Sauce or Sriracha
18g (1.5 Tbs) Erythritol
Pinch of Red Crushed
Pepper, Garlic Powder,
Onion Powder
PRO
TIPS
●
Meal prep this recipe! Or meal prep the chicken and sauce
and cook up fresh pad thai for a 15 minute weeknight dinner.
●
Add 1 tsp of Umami Seasoning to the sauce for a crazy boost
in flavor.
80
Mar 2023
YIELD:
COOK TIME:
1
10 MINUTES
Mushroom chicken
stir fry
ENTIRE RECIPE
CALORIES
241
CARBS
11
PROTEIN
45
FAT
4
This was inspired by Panda Express Mushroom
Chicken, a trifecta of chicken, mushroom, and
zucchini stir fried with a ginger garlic soy sauce.
Except this recipe is lower calorie and doesn’t use oil
or sugar like Panda Express does.
INGREDIENTS
DIRECTIONS
1 Serving Velvet Chicken
1.
150g Zucchini (~ 1
Medium Zucchini)
Mix together all the ingredients for the Sauce in a bowl and set
aside.
2.
Slice mushroom and chop zucchini into small half inch cubes.
3.
Heat a wok/pan on medium-high heat and spray with oil. Add
the velvet chicken, mushrooms, and zucchini and saute for 3
minutes or until veggies and chicken start to brown.
7g (1.5 tsp) White Wine
Vinegar
4.
Add the sauce to the pan and mix everything together. Cook for
1-2 more minutes.
1 Garlic Clove, Minced
5.
Serve with rice or cauliflower rice.
85g Mushrooms
Sauce:
30g (2 Tbs) Soy Sauce
1 tsp of Minced Ginger
8g (2 tsp) Erythritol
Pinch of Red Crushed
Pepper
PRO
TIPS
●
Top with Sambal Chili Sauce or Sriracha for some heat.
81
Mar 2023
YIELD:
COOK TIME:
1
10 MINUTES
Quick
cauliflower rice
ENTIRE RECIPE
CALORIES
90
CARBS
14
PROTEIN
6
FAT
0
I’ve made this cauliflower rice countless times to pair with a protein source and veggies for a quick and
easy meal. It’s spicy, flavorful, garlicky, and comes together in just a few minutes. In the picture, I’ve
paired it with the Mushroom Chicken Stir Fry Recipe.
INGREDIENTS
DIRECTIONS
336g Cauliflower Rice
(12oz Frozen Bag)
30g (2 Tbs) Soy Sauce
7g (1.5 tsp) White Wine
Vinegar
1.
Heat a pan on medium heat and spray with oil.
2.
Dump the entire bag of frozen cauliflower rice into the pan.
3.
Let the cauliflower rice thaw in the pan and stir to break up the
frozen rice.
4.
Saute for 7 minutes or until thawed and all the water has
evaporated. The rice should look dry and possibly browning just
a bit.
5.
Add the soy sauce, white wine vinegar, sambal/sriracha, and
seasonings to the cauliflower rice and saute for 3 more minutes.
Serve warm.
10g (2 tsp) Sambal Chili
Sauce or Sriracha
½ tsp Garlic Powder
¼ tsp Each of Onion
Powder, Red Crushed
Pepper, Smoked Paprika,
Turmeric
PRO
TIPS
●
Add veggies to this recipe to get even more veggies on
veggies
●
Sprinkle Umami Seasoning on top, I love the savory flavor it
adds.
82
Mar 2023
DESSERT
83
Mar 2023
YIELD:
COOK TIME:
6
30 MINUTES
OREO Cheesecake
Cinnamon Rolls
ENTIRE RECIPE
CALORIES
578
CARBS
99
PROTEIN
33
FAT
4
ONE SERVING
CALORIES
96
CARBS
17
PROTEIN
5
FAT
0.7
These are cinnamon rolls without the cinnamon. They’re so soft, so sweet, and so fluffy!
INGREDIENTS
DIRECTIONS
1.
Mix together the dry ingredients for the Dough. Then add the
greek yogurt and mix to form a dough ball.
20g (3 Tbs) Coconut
Flour
2.
Knead dough ball for 2 minutes. Then roll it out into a large, thin
rectangle.
140g Greek Yogurt
3.
Mix together all the ingredients for the Filling. Spread ¾ of the
filling on the dough and save the rest to use as the icing.
4.
Take an Oreo and remove the cream. Crumble 1 Oreo cookie
(one side of the entire Oreo) over the filling.
75g Greek Yogurt
5.
6g Vanilla/White
Chocolate/Cheesecake
Pudding Mix
Tightly roll dough up and slice into 6 rolls. Add rolls on a
parchment paper lined baking tray and bake at 350°F (180°C)
for 20 minutes.
6.
Drizzle your remaining icing and crumble the other Oreo cookie
on top.
Dough:
90g (¾ Cup) Flour
6g (1 tsp) Baking Powder
3 Packets of Sweetener
Filling:
15g (1 Tbs) SF Maple
Syrup
1 tsp Vanilla Extract
Topping:
1 Oreo, Both Cookies
Only (No Cream!!!)
PRO
TIPS
●
Here’s some Oreo math, you can now call me Professor Rah:
○
1 Oreo = 53 Calories
○
1 Oreo (2 Cookies & No Cream) = 30 Calories
○
1 Oreo Cream Filling Only = 23 Calories
84
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
16
30 MINUTES
19 CALORIE
FUDGEY BROWNIES
ENTIRE RECIPE
CALORIES
296
CARBS
45
PROTEIN
34
FAT
4
ONE SERVING
CALORIES
18.5
CARBS
3
PROTEIN
2
FAT
0.25
So I said 16 servings, but I don’t have something called portion control. Usually when I make this, it lasts 1
day. Maybeeee 2 days max. So realistically for me this is 1-2 servings. But that’s what makes these
brownies so great!
A whole tray for under 300 calories, loaded with protein, and they’re chocolatey and fudgey.
INGREDIENTS
20g (¼ Cup) Oatmeal
DIRECTIONS
1.
Add the dry ingredients (oats, cocoa, sweetener, instant coffee,
baking powder, salt) to a blender and blend on high until
everything is a fine powder. Add the blended dry ingredients to a
mixing bowl and set aside.
170g (¾ Cup) Greek
Yogurt
2.
Crack 3 eggs and get rid of the egg yolks. You can give them to
your dog, or my dog if you don’t have a dog.
96g (½ Cup) Erythritol
3.
Beat the 3 egg whites on high for 4 minutes or until stiff peaks.
Set aside the whipped egg whites.
4.
Add wet ingredients (yogurt, almond milk, vanilla) to dry
ingredients. Mix until a thick brownie batter forms. Taste this to
see if you want to add more sweetener, it should taste sweet.
5.
Add ⅓ of the whipped egg whites into the brownie batter and
mix until incorporated. Add the next ⅓ and mix. Finally add your
last ⅓ and mix.
6.
Line a 9x9 inch baking tray with parchment paper. Pour your
brownie batter in and bake at 375°F (190°C) for 18-20 minutes.
When a fork goes in and comes out cleanly, it’s done.
7.
Let it cool for 5 minutes. Cut it into pieces (or don’t and eat a
giant brownie!).
40g (½ Cup) Cocoa
Powder
5g (1 tsp) Vanilla Extract
5g (1 tsp) Instant Coffee
(optional)
30g (2 Tbs) Almond Milk
or Water
½ tsp Baking Powder
Pinch of Salt
3 Egg Whites
PRO
TIPS
●
Top these with chocolate chips, a powdered peanut butter drizzle,
or some sugar free jam.
●
Use instant oatmeal or rolled oats, NOT steel cut!!!
●
I like to use 30g dark cocoa and 10g natural cocoa.
85
Mar 2023
YIELD:
COOK TIME:
16
25 MINUTES
24 CALORIE BROOKIES
ENTIRE RECIPE
CALORIES
388
CARBS
48
PROTEIN
32
FAT
11
ONE SERVING
CALORIES
24
CARBS
3
PROTEIN
2
FAT
0.69
These brookies (brownie cookies) hit the spot! I’ve
maybeeeee had an entire tray of these multiple days in
a row. They’re too good and it feels like these should be
so high calorie but they’re not!
Cut these into 16 small brookies or 9 large brookies or 2
GIANT brookies if you’re like me.
INGREDIENTS
40g (½ Cup) Oatmeal
DIRECTIONS
1.
Add the oats, erythritol, baking powder, and salt to a blender and
blend on high until everything is a fine powder. Add the greek
yogurt, vanilla extract, cracked egg, and almond milk to the
blender. Blend until smooth. Scrape down the sides to help
everything blend.
2.
Pour ¾ of the blended batter into one bowl and ¼ into another
bowl.
3.
45g (3 Tbs) Almond Milk
or Water
Add the cocoa powder to ¾ of the batter and mix until
incorporated. Line a 9x9 inch baking tray with parchment paper
and pour this chocolate batter in.
4.
15g (3 Tbs) Dark Cocoa
Powder
Add the powdered peanut butter to ¼ of the batter and mix until
incorporated. Pour this over the chocolate batter.
5.
6g (1 Tbs) Powdered
Peanut Butter
Top with mini chocolate chips and bake at 375°F (190°C) for 15-18
minutes. When a fork goes in and comes out cleanly, it’s done.
6.
Let it cool for 5 minutes. Cut it into pieces and enjoy!
170g (¾ Cup) Greek
Yogurt
96g (½ Cup) Erythritol
5g (1 tsp) Vanilla Extract
1 Egg
1 tsp Baking Powder
Pinch of Salt
5g (1 tsp) Mini Chocolate
Chips
BE
KING
E BA
FOR
86
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
16
30 MINUTES
21 Calorie Blondies
ENTIRE RECIPE
CALORIES
341
CARBS
34
PROTEIN
43
FAT
5
ONE SERVING
CALORIES
21
CARBS
2.1
PROTEIN
2.7
FAT
0.3
You can either bleach the 19 calorie brownie recipe or make this recipe. Both result in blondies. One
results in death or a superhuman ability discovery.
INGREDIENTS
20g (¼ Cup) Oatmeal
DIRECTIONS
1.
Add the dry ingredients (oats, powdered pb, sweetener, baking
powder, salt) to a blender and blend on high until everything is a
fine powder. Add the blended dry ingredients to a mixing bowl
and set aside.
170g (¾ Cup) Greek
Yogurt
2.
Whip the 3 egg whites on high until stiff peaks. Set aside the
whipped egg whites.
96g (½ Cup) Erythritol
3.
Add wet ingredients (yogurt and vanilla) to dry ingredients. Mix
until a thick batter forms. Taste this to see if you want to add
more sweetener, it should taste sweet.
4.
Add ⅓ of the whipped egg whites into the batter and mix until
incorporated. Add the next ⅓ and mix. Finally add your last ⅓ and
mix.
5.
Line a 9x9 inch baking tray with parchment paper. Pour your
blondie batter in and any toppings you like (I like chocolate chips
or mini Reese's Pieces). Bake at 350°F (180°C) for 20-25 minutes.
When a fork goes in and comes out cleanly, it’s done.
6.
Let it cool for 5 minutes. Cut it into pieces.
30g (5 Tbs) Powdered
Peanut Butter
5g (1 tsp) Vanilla Extract
½ tsp Baking Powder
Pinch of Salt
3 Egg White
PRO
TIPS
●
Top these with chocolate chips, a powdered peanut butter drizzle,
or Mini Reese’s Pieces (my favorite topping for these).
●
Use instant oatmeal or rolled oats, NOT steel cut!!!
●
Make a quick frosting with greek yogurt, powdered pb, and SF
maple syrup. Tastes so good on these!
87
Mar 2023
YIELD:
COOK TIME:
8
25 MINUTES
Super Low Calorie
Brownies
ENTIRE RECIPE
CALORIES
117
CARBS
25
PROTEIN
7
FAT
3
ONE SERVING
CALORIES
15
CARBS
3
PROTEIN
1
FAT
0.4
These easy brownies are super fudgey and low calorie. They’re also very filling and healthy because
you’re eating a ½ cup of pumpkin.
INGREDIENTS
DIRECTIONS
25g (5 Tbs) Cocoa
Powder
1.
Mix all the ingredients together. Taste and add more sweetener
if desired.
122g (½ Cup) Canned
Pumpkin Purée
2.
Line a baking pan with parchment and bake at 350°F (180°C) for
30 minutes.
30g (2 Tbs) Liquid Egg
Whites (or 1 Egg White)
3.
Let it cool to room temperature for an hour before slicing and
serving.
48g (¼ Cup) Erythritol or
4 Packets Sweetener
Pinch of Salt
PRO
TIPS
●
Add chocolate chips or a powdered peanut butter drizzle.
88
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
8
15 MINUTES
Chewy Chocolate
Chip Cookies
ENTIRE RECIPE
CALORIES
215
CARBS
25
PROTEIN
22
FAT
4
ONE SERVING
CALORIES
27
CARBS
3
PROTEIN
3
FAT
0.5
The little bit of gelatin makes these extra chewyyyyyyy!
INGREDIENTS
20g Flour
DIRECTIONS
1.
Add dry ingredients to a bowl and mix to avoid clumping. Then
add wet ingredients and mix to form a thick batter.
2.
Line a baking tray with parchment and form 8 cookies by adding
scoops of batter to parchment, spreading each one into a
circular cookie shape. Leave 1-2 inches between cookies
because they will expand a bit when baked.
3.
Add chocolate chips now to each cookie, or you can add them
earlier into the cookie dough before forming cookies.
4.
Bake at 350°F (180°C) for 6-8 minutes. Let the cookies rest for
2-3 minutes before eating.
15g Protein Powder
40g Erythritol
½ tsp Baking Soda
3g (1 tsp) Gelatin
Pinch of Salt
30g Greek Yogurt
15g SF Maple Syrup
½ tsp Vanilla Extract
14g Chocolate Chips
PRO
TIPS
●
If these come out too pancakey, you baked them too long.
Reduce the baking time by 1-2 minutes.
●
I use MyProtein Whey Protein Powder for this because it’s
the most affordable, high quality protein powder I’ve found.
89
Mar 2023
YIELD:
COOK TIME:
1
5 MINUTES
Single serve
Chocolate Chip Cookie
ENTIRE RECIPE
CALORIES
131
CARBS
17
PROTEIN
5
FAT
4
All you need for this warm, gooey chocolate chip
cookie are a few of ingredients, a few minutes, and a
microwave.
INGREDIENTS
DIRECTIONS
15g (2 Tbs) Flour
1.
Add dry ingredients to a bowl and mix to avoid clumping.
12g (1 Tbs) Erythritol
2.
In a separate small bowl, add peanut butter, vanilla extract, and 1
Tbs of water. Microwave for 20-30s or until peanut butter has
melted. Then mix with a spoon until wet ingredients are
combined.
3.
Add the dry ingredients to the wet in 3 parts, mixing in ⅓ of the
dry ingredients at a time. If needed, add a few droplets of water
to form a really thick cookie dough, but be careful and do not
add too much water.
4.
Get a sheet of parchment paper and cut out a 10x10 inch
square. Add the cookie dough to the parchment and use your
fingers to press the dough down and form a cookie shape.
5.
Press in the chocolate chips into the
cookie dough. It should look like this ➞
6.
Microwave the cookie for 30s.
If you like them gooey and chewy
like I do, do not overcook. If you want
a firmer cookie, you can microwave
for an additional 15-30s.
6g (1 Tbs) Powdered
Peanut Butter
⅛ tsp of Baking Soda
Pinch of Salt
5g (1 tsp) Peanut Butter
⅓ tsp Vanilla Extract
5g (1 tsp) Chocolate
(Chips or Chunks)
1 Tbs of Water (Add More
Droplets If Needed Until
Cookie Dough Forms)
PRO
TIPS
●
Meal prep these by making a large batch and storing them in
the fridge.
●
To help with mixing, add 1 tsp (5g) of water to the peanut
butter, then microwave it, then add 2 tsp (10g) of water.
90
Mar 2023
YIELD:
COOK TIME:
1
5 MINUTES
Single serve double
Chocolate Chip Cookie
ENTIRE RECIPE
CALORIES
141
CARBS
20
PROTEIN
5
FAT
4
A single serve double chocolate chip cookie with just a
few of ingredients, a few minutes, and a microwave.
INGREDIENTS
DIRECTIONS
15g (2 Tbs) Flour
1.
Add dry ingredients to a bowl and mix to avoid clumping.
12g (1 Tbs) Erythritol
2.
In a separate small bowl, add peanut butter, vanilla extract, SF
maple syrup and 1 Tbs of water. Microwave for 20-30s or until
peanut butter has melted. Then mix with a spoon until wet
ingredients are combined.
3.
Add the dry ingredients to the wet in 3 parts, mixing in ⅓ of the
dry ingredients at a time. If needed, add a few droplets of water
to form a really thick cookie dough, but be careful and do not
add too much water.
4.
Get a sheet of parchment paper and cut out a 10x10 inch
square. Add the cookie dough to the parchment and use your
fingers to press the dough down and form a cookie shape.
5.
Press in the chocolate chips into the
cookie dough. It should look like this ➞
6.
Microwave the cookie for 30s.
If you like them gooey and chewy
like I do, do not overcook. If you want
a firmer cookie, you can microwave
for an additional 15-30s.
6g (1 Tbs) Powdered
Peanut Butter
5g (1 Tbs) Cocoa Powder
⅛ tsp of Baking Soda
Pinch of Salt
5g (1 tsp) Peanut Butter
10g (2 tsp) SF Maple
Syrup
⅓ tsp Vanilla Extract
5g (1 tsp) Chocolate
(Chips or Chunks)
1 Tbs of Water (Add More
Droplets If Needed Until
Cookie Dough Forms)
PRO
TIPS
●
To help with mixing, add 1 tsp (5g) of water to the peanut
butter, then microwave it, then add 2 tsp (10g) of water.
●
Substitute SF Maple for 4-8g (1-2 tsp) Erythritol.
91
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
20
35 MINUTES
Oatmeal Chocolate
Chip Cookies
ENTIRE RECIPE (20 Cookies)
CALORIES
1214
CARBS
204
PROTEIN
54
FAT
26
ONE SERVING (1 Cookie)
CALORIES
60
CARBS
10
PROTEIN
2.6
FAT
1.3
This recipe makes a whole bunch of cookies that are perfect to eat for breakfast throughout the week.
INGREDIENTS
DIRECTIONS
2 Bananas (~250g)
1.
In a large bowl, mash your bananas with a fork until they are
smooth and pureed.
2.
Add your greek yogurt, powdered peanut butter, SF maple
syrup, cinnamon, vanilla, sweetener to a bowl and mix to form a
thick peanut butter. Add this to your bananas and mix.
3.
Add oats, salt, baking powder, and chocolate chips to your
banana peanut butter mixture and mix to form a batter. Let this
batter sit for 15 minutes to thicken up.
4.
Line a baking sheet with parchment and form 20 cookies. Form
the cookie shape now because these don’t spread out when
baked. Bake at 350°F (180°C) for 25 minutes.
5.
Let them cool for 5 minutes before digging in.
80g (2 Cups) Oatmeal
120g (½ Cup) Greek
Yogurt
48g (½ Cup) Powdered
Peanut Butter
30g (2 Tbs) SF Maple
Syrup
1 tsp Cinnamon
2 tsp Vanilla Extract
1 tsp Baking Powder
4 Packets of Sweetener
Pinch of Salt
28g (2 Tbs) Chocolate
Chips
PRO
TIPS
●
Use Low Calorie Chocolate Chips to lower the calories slightly.
●
Store these in tupperware in your fridge. They hold up great for
meal prep.
92
Mar 2023
93
Mar 2023
YIELD:
COOK TIME:
2
10 MINUTES
Chocolate Peanut Butter
Cereal Protein Bars
ENTIRE RECIPE
CALORIES
406
CARBS
53
PROTEIN
40
FAT
10
ONE SERVING
CALORIES
203
CARBS
26
PROTEIN
20
FAT
5
These are super chocolatey and taste like a combo of rice krispy treats, cereal bars, chocolate fudge, and
melted ice cream. Quite the combo!
If you’ve ever had the Reese’s Puffs Breakfast Cereal Bars (which I used to love as a kid), these remind me
of those bars. Except 8 year old Rahul did not care about his protein intake, but now I do.
INGREDIENTS
DIRECTIONS
30g (5 Tbs) Powdered
Peanut Butter
1.
Mix together powdered peanut butter, cocoa powder, protein
powder, and pinch of salt.
25g (1 Scoop) Chocolate
Whey Protein Powder
2.
Microwave SF maple syrup for 30s or until bubbling.
3.
Pour warm syrup over the dry ingredients and mix to form a
very thick batter.
4.
Add 1 Tbs of cold water at a time until you get the consistency
of thick peanut butter.
5.
Add your Cheerios (or cereal of choice) to this bowl and mix
well until all the cereal is coated well.
6.
Pour this mixture in a protein bar mold or on plastic wrap. Press
firmly to form a tight rectangle. Freeze for at least 30 minutes.
7.
Take the protein bars out of the freezer and slice in half to form
2 bars. Let it thaw for a 3-4 minutes before eating.
45g (3 Tbs) SF Maple
Syrup
39g (1.5 Cups) Cheerios
(original Cheerios)
10g (2 Tbs) Cocoa
Powder
Pinch of Salt
Cold Water
Topping:
4g (2 tsp) Powdered
Peanut Butter
Splash of Water or SF
Maple Syrup
PRO
TIPS
●
Use different cereals and get creative with this!
●
I used whey protein powder because it gives the bars a
sticky fudgey texture. A whey/casein blend or vegan protein
will work, but you’ll need more water and the bars will be
doughier/thicker.
94
Mar 2023
YIELD:
COOK TIME:
1
5 MINUTES
Doughy Peanut butter
Cup Protein BAR
ENTIRE RECIPE
CALORIES
209
CARBS
18
PROTEIN
27
FAT
4
The calorie to protein ratio for this protein bar is wayyyy better than basically every store bought protein
bar I’ve ever seen. A 200 calorie protein bar with 20g protein is what I consider ideal when I eat store
bought protein bars. This beats the 1g protein per 10 calories rule I like to follow for protein bars.
INGREDIENTS
DIRECTIONS
Peanut Butter Dough:
1.
Mix all the dry ingredients for the Peanut Butter Dough. Add
vanilla extract. Slowly add cold water or almond milk until a
cookie dough consistency forms. Make into a bar shape and
place on parchment or wax paper.
2.
Combine all the ingredients for the Chocolate Layer and spread
on top of the Peanut Butter Dough bar.
3.
Freeze for 5 minutes or refrigerate for 15 minutes.
15g (½ Scoop) Vanilla
Casein Protein Powder
16g (4 tsp) Powdered
Peanut Butter
5g Coconut Flour
1 Packet of Sweetener or
12g (1 Tbs) Erythritol
1 tsp Vanilla Extract
Cold Water or Almond
Milk
Chocolate Layer:
10g Chocolate Whey
Protein Powder
40g Canned Pumpkin
Puree
5g (1 Tbs) Cocoa Powder
1 Packet of Sweetener or
12g (1 Tbs) Erythritol
PRO
TIPS
●
I like using this Chocolate Peanut Butter flavored whey
protein powder because it takes the flavor of this protein bar
to the next level.
95
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
15 MINUTES
Protein Butterfingers
ENTIRE RECIPE
CALORIES
203
CARBS
37
PROTEIN
16
FAT
2
Butterfingers seem to always be stale and the candy bar is not one of my favorite. But the flavor of
Butterfingers is too good. That crunchy, peanut buttery, chocolatey flavor combo is too good.
These homemade Protein Butterfingers are only 200 Calories and more than 3 times the amount of
protein as normal Butterfinger candy bars! This recipe is quick and easy and way healthier without the
poor quality fat sources and sugar that Butterfingers have. It tastes like a candy bar with the calories and
macros of a protein bar!
DIRECTIONS
INGREDIENTS
10g Whey Protein
Powder
1.
In a bowl, mix together whey protein, powdered peanut butter,
psyllium husk, and salt.
15g Powdered Peanut
Butter
2.
Add vanilla extract, butter extract, and SF maple syrup. Mix to
form a thick spread.
3.
Add cornflakes to this thick spread and mix well so that the
spread covers all the corn flakes. Don’t worry if some of the
corn flakes get crushed and break apart into smaller pieces.
4.
Mold into a protein bar. I use a silicone protein bar mold. If you
don’t have this, you can use plastic wrap.
5.
Freeze bar for 10 minutes.
6.
While the bar is in the freezer, make your chocolate coating by
mixing the ingredients in a small bowl. It should form a thick
chocolate spread.
7.
Take bar out of the freezer. Spread on the chocolate spread in
an even layer on top of the bar. Freeze the bar for at least 15
more minutes or 1 hour if you have time.
8.
Remove from freezer and let it thaw for 3 minutes before
eating.
2g (½ tsp) Psyllium Husk
Powder
5g (1 tsp) Vanilla Extract
5g (1 tsp) Butter Extract
Pinch of Salt
60g SF Maple Syrup
21g Corn Flakes
Chocolate Coating:
15g SF Chocolate Syrup
3g (2 tsp) Dark Cocoa
Powder
PRO
TIPS
●
I use MyProtein Whey Protein Powder because it’s affordable
and high quality. The Salted Caramel flavor works great but
any Chocolate or Vanilla flavored protein powder will work.
96
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
4
40 MINUTES
Creamy Chocolate
Custard Cake
ENTIRE RECIPE
CALORIES
642
CARBS
60
PROTEIN
60
FAT
22
ONE SERVING
CALORIES
160
CARBS
15
PROTEIN
15
FAT
5
A slice of this cake can replace eating a protein bar! It’s basically like eating eggs and greek yogurt,
except in a whole new form. And ¼th of this cake is a HUGE slice.
INGREDIENTS
DIRECTIONS
340g (1.5 Cups) Greek
Yogurt
1.
Aggressively whisk eggs until the mixture is uniform in color.
Add greek yogurt to the eggs and mix well.
4 Eggs
2.
Add the remaining ingredients to the bowl and mix to form a
custard.
3.
Pour into a 9 inch cake pan linked with parchment and bake at
350°F (180°C) for 30-35 minutes. Bake for less time than more
to prevent this cake from being too firm.
4.
Let this cool down for an hour or until room temperature, then
refrigerate for at least 2-3 hours.
5.
Slice and serve.
44g (5 Tbs) Corn Starch
15g (3 Tbs) Cocoa
Powder
1 tsp Vanilla Extract
6 Packets of Sweetener
Pinch of Salt
PRO
TIPS
●
This cake does not taste good warm because it tastes too
eggy.
●
Top this with Sugar Free Chocolate Syrup.
97
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
2
15 MINUTES
Reese’s Peanut
Butter Cups
ENTIRE RECIPE
CALORIES
90
CARBS
10
PROTEIN
6
FAT
4
ONE SERVING
CALORIES
45
CARBS
5
PROTEIN
3
FAT
2
Reese’s cups are my favorite chocolate. I grew up eating them and I just had to turn them into a low
calorie version. These are less than ½ the calories of Reese’s PB Cups and TWICE the size!
INGREDIENTS
DIRECTIONS
Peanut Butter Filling:
1.
Add all the ingredients (except for water) for the Chocolate
Outer Cup into a small glass bowl. Heat up a small bowl of water
and add 1tsp of water at a time into the Chocolate Outer Cup
mix, stirring each time you add water. Stop adding water as
soon as a thick sludge forms.
2.
Get 2 cupcake molds and add ¼ of your chocolate mixture into
each mold. Spread it around to form the base for the pb cup.
Freeze for 10 minutes.
3.
Add all your ingredients for the Peanut Butter Filling in a small
glass bowl and mix to form a pb sauce. Microwave for 30s (the
heat enhances the peanutty flavor). Mix to form a thick pb
sludge.
4.
Take your frozen chocolate cups out of the freezer. Add ½ of
the pb sludge onto each one. Add the remaining chocolate
sludge to the 2 cups. If the chocolate sludge has hardened too
much, add a tiny amount of warm water to get it spreadable
again.
5.
Freeze pb cups for 1 hour or until solid.
12g (2 Tbs) Powdered
Peanut Butter
12g (4 tsp) Powdered
Erythritol
10g (2 tsp) SF Maple Syrup
Pinch of Salt
20g (4 tsp) Water
Chocolate Outter Cup:
5g (1 Tbs) Dark Cocoa
Powder
4g (2 tsp) SF Chocolate
Pudding Mix
12g (4 tsp) Powdered
Erythritol
2g (½ tsp) Coconut Oil
Pinch of Salt
~50g (10 tsp) Water (add a
little at a time until a thick
sludge forms)
PRO
TIPS
●
Use the least amount of water possible to get these to
harden properly.
98
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
15 MINUTES
Chocolate Covered
Strawberries
ENTIRE RECIPE
CALORIES
185
CARBS
21
PROTEIN
13
FAT
7
Chocolate covered strawberries can be so unhealthy because you’re taking one of the best, lowest
calorie fruits and making it extremely high calorie. These are actually healthy so you can enjoy chocolate
covered strawberries in a low calorie way.
INGREDIENTS
DIRECTIONS
13 Strawberries
1.
Mix together your ingredients for the Chocolate Coating in one
bowl. Mix together your ingredients for the Vanilla Coating in
another bowl.
2.
Dip half of your strawberries into the Chocolate Coating and
place on parchment paper. Dip the other half of your
strawberries into the Vanilla Coating and place on parchment
paper.
3.
Freeze for 1 hour.
4.
To make your magic shell, microwave your coconut oil until it is
liquidy (around 20-30s). Add in your cocoa powder and stir.
Remove strawberries from the freezer. Drizzle the magic shell
on strawberries and watch it harden immediately!
Chocolate Coating:
60g (¼ Cup) Greek
Yogurt
15g (1 Tbs) SF Chocolate
Syrup
Vanilla Coating:
60g (¼ Cup) Greek
Yogurt
15g (1 Tbs) SF Maple
Syrup
5g (1 tsp) Vanilla Extract
Magic Shell Topping:
7g (½ Tbs) Coconut Oil
3g (½ Tbs) Black Cocoa
Powder
PRO
TIPS
●
You want to freeze these just so the outer greek yogurt
coating hardens, but the strawberries aren’t completely
frozen.
●
If your magic shell sits out at room temp, it will harden. Just
microwave it for 20s and it’ll be liquidy again.
99
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
2 MINUTES
Magic Shell
ENTIRE RECIPE
CALORIES
130
CARBS
3
PROTEIN
0
FAT
14
This is a syrup that is liquidy when warm and magically hardens into a crispy shell when poured onto a
cold surface. Use this to top greek yogurt, ice cream, fruits, or any sweet treat! Watch it harden in just a
few seconds. I use this to get my healthy fats in in a tasty, fun way.
INGREDIENTS
DIRECTIONS
14g (1 Tbs) Coconut Oil
1.
Microwave the coconut oil for 30s or until completely liquid.
5g (1 Tbs) Cocoa Powder
2.
Add your cocoa powder and sweetener in and mix.
1 Packet of Sweetener
(optional)
3.
Pour over something cold and watch it harden.
PRO
TIPS
●
Add this magic shell to greek yogurt bowls or protein ice
cream (shown in picture).
●
If your magic shell sits out at room temp, it will harden. Just
microwave it for 20s and it’ll be liquidy again.
100
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
20 MINUTES
CinnaMON Sugar
Pretzel Bites
ENTIRE RECIPE
CALORIES
250
CARBS
45
PROTEIN
14
FAT
1
I’ve never had cinnamon sugar pretzel bites from Auntie
Anne’s because I’ve always gone for the savory jumbo
pretzels, but now I’m never going to try them because I
can make these instead.
INGREDIENTS
DIRECTIONS
Pretzel Bites:
1.
Mix all the dry ingredients for the Pretzel Bites in a bowl. Add
the greek yogurt and mix until a dough forms.
2.
Knead dough for 3 minutes until the dough ball is soft and
stretchy.
3.
Roll the dough into a long rope and cut 1.5-2 inch pieces to
make bites.
4.
To a large pan, add water and baking soda for the Baking Soda
Bath. Heat this on high until the water is boiling.
5.
Take the pan off the heat and add the bites to the water. Let the
bites soak for 30s. Then remove and add them to a bowl.
6.
Make your Cinnamon Sugar by mixing the erythritol and
cinnamon together in a bowl. Set aside ⅓ of this mixture for
later and toss the pretzel bites with the remaining ⅔.
7.
Spray the bites with oil and bake at 400°F (200°C) for 10
minutes or air fry at 350°F (180°C) for 8 minutes.
8.
Remove and sprinkle with the rest of your cinnamon sugar. Mix
together ingredients for icing and drizzle on top.
45g (¼ Cup + 2 Tbs) Flour
10g (1.5 Tbs) Coconut Flour
1g (¼ tsp) Psyllium Husk
Powder
70g Greek Yogurt
3g (½ tsp) Baking Powder
2g (⅓ tsp) Cinnamon
½ tsp Salt
Cinnamon Sugar:
12g (1 Tbs) Erythritol
5g (1 tsp) Cinnamon
Icing:
12g (1 Tbs) Powdered
Erythritol
2g SF Pudding Mix
Tiny Splash of Almond Milk
Baking Soda Bath:
60g (4 Tbs) Baking Soda
1080g (4.5 Cups ) Water
PRO
TIPS
●
Replace the icing with a powdered pb drizzle for cinnamon
sugar pb pretzel bites.
101
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
45 MINUTES
Cloud Custard Toast
ENTIRE RECIPE
CALORIES
100
CARBS
9
PROTEIN
15
FAT
0
Combining viral cloud bread and custard toast trends into one giant low calorie pastry that reminds me
of a cheese danish. This can be your new egg white omelet with a side of greek yogurt and fruit.
INGREDIENTS
DIRECTIONS
Cloud Toast:
2 Egg Whites
24g (2 Tbs) Erythritol
6g (2 tsp) Corn Starch
2g (1 tsp) Whole Psyllium
Husks
5g (1 tsp) Vanilla Extract
1.
Beat the egg whites with an electric mixer on high for 2
minutes or until foamy.
2.
Add cornstarch, erythritol, and pinch of salt. Beat for an
additional 3 minutes.
3.
Add vanilla extract, butter extract, and psyllium husk. Beat for 1
more minute or until stiff peaks.
4.
Spread whipped egg white mixture onto a baking tray lined with
parchment paper. Create a divot (inverse dome shape) in the
middle so we can fill in our custard later. Bake at 350°F (180°C)
for 25 minutes.
5.
Mix together all the ingredients for the Custard and set aside.
6.
Remove the egg white cloud from the oven and pour the
custard into the center divot. Bake for 10 more minutes until
custard is set.
7.
Press some blueberries into the custard and dig in!
5g (1 tsp) Butter Extract
Pinch of Salt
Custard:
1 Egg White or 30g (2
Tbs) Carton Egg Whites
45g (3 Tbs) Greek Yogurt
15g (1 Tbs) SF Maple
Syrup
PRO
TIPS
●
This tastes great both warm and cold. I like it more after
refrigerating. Feel free to make a bunch and refrigerate for
later.
102
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
2 MINUTES
Sour Candy Grapes
ENTIRE RECIPE
CALORIES
154
CARBS
34
PROTEIN
5
FAT
1
This is how you eat sour candy in a healthy, high volume way that will actually fill you up! Sour candy
grapes are on the right side of the plate in the picture.
INGREDIENTS
DIRECTIONS
200g (2 Cups) Grapes
1.
30g (2 Tbs) Lemon/Lime
Juice
Add grapes to a ziploc bag. Then add in the rest of your
ingredients and mix it around.
2.
Freeze for 1 hour.
8g SF Jello Mix
Squirt of Lemonade
Water Enhancer
(optional)
PRO
TIPS
●
If you don’t have lemonade water enhancer, substitute it for 1
Tbs of Erythritol and ½ Tbs of Lemon/Lime Juice.
103
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
2 MINUTES
Spicy Candy Grapes
ENTIRE RECIPE
CALORIES
134
CARBS
34
PROTEIN
1
FAT
1
The spicy chilli lime seasoning makes these sooo addicting! Spicy candy grapes are on the left side of the
plate in the picture.
INGREDIENTS
DIRECTIONS
200g (2 Cups) Grapes
1.
30g (2 Tbs) Lemon/Lime
Juice
Add grapes to a ziploc bag. Then add in the rest of your
ingredients and mix it around.
2.
Freeze for 1 hour.
4 tsp Chili Lime
Seasoning
PRO
TIPS
●
If you don’t have Chili Lime Seasoning, substitute it for 1/2
tsp of Chilli Powder and ½ Tbs of Lemon/Lime Juice.
104
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
20 MINUTES
Apple Fritter
ENTIRE RECIPE
CALORIES
175
CARBS
25
PROTEIN
16
FAT
1
The calories & macros for this entire apple fritter are
way better than most protein bars. This is the perfect
sweet treat to have for breakfast, dessert, or as a snack!
INGREDIENTS
DIRECTIONS
Apple Fritter:
1.
Mix together all the dry ingredients for the Apple Fritter to avoid
clumping.
2.
Add in the wet ingredients (greek yogurt, SF syrup, and vanilla
extract) and mix until a batter forms. Do not overmix.
3.
Peel and chop an apple into small cubes. Add in 50g of apple
cubes into the fritter batter. Stir to fold in the apples.
4.
Line your air fryer or baking sheet with parchment paper. Pour
in the batter to form a circle. Air fry for 10-12 mins at 400°F
(200°C) or oven bake for 18-20 mins at 400°F.
5.
Mix together the ingredients for the glaze, adding a tiny amount
of almond milk to the erythritol and mixing.
6.
Pour the glaze over the apple fritter, let it cool for 2-3 minutes,
and watch the glaze harden! Enjoy warm.
20g Flour
15g Protein Powder
40g Erythritol
1/2 tsp Baking Powder
1/2 tsp Cinnamon
1/8 tsp Nutmeg
Pinch of Salt
30g Greek Yogurt
15g SF Maple Syrup
½ tsp Vanilla Extract
50g Peeled Diced Apple
Glaze:
20g Powdered Erythritol
6-8g (~1 tsp) Almond
Milk
PRO
TIPS
●
Use whey protein for the ideal fluffiness and rise. A
whey/casein blend works too. I like MyProtein Salted Caramel
Whey Protein Powder for this.
105
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
8
120 MINUTES
3 Ingredient Cheesecake
ENTIRE RECIPE
CALORIES
375
CARBS
35
PROTEIN
60
FAT
0
ONE SERVING
CALORIES
47
CARBS
45
PROTEIN
7.5
FAT
0
This cheesecake can actually replace protein bars. It has more protein per 100 calories than any protein
bar I’ve ever found. I like having this for breakfast alongside some fresh berries, it’s truly a great combo.
INGREDIENTS
DIRECTIONS
450g (2 Cups) Greek
Yogurt
20g SF Pudding Mix (I
used 10g Vanilla Pudding
Mix and 10g Cheesecake
Pudding Mix)
138g (9 Tbs) (½ Cup + 1
Tbs) Liquid Carton Egg
Whites
1.
If you want a crust, make the 0 Calorie Graham Cracker Recipe
and pour into a springform pan lined with parchment paper.
Bake at 300°F (150°C) for 50 minutes. Remove from the oven
and let cool while you make the filling.
2.
Mix all your ingredients (except for egg whites) together in a
bowl to form a cheesecake batter and set aside
3.
Add your egg whites to a large bowl and beat on high with an
electric hand mixer for 3 minutes.
4.
Fold egg whites into your cheesecake batter. Pour this mixture
into your springform pan and bake at 350°F (180°C) for 55-65
minutes with a water bath or 40-45 minutes without a water
bath.
5.
Remove cheesecake from the oven and let it cool down to
room temperature for 1-2 hours. Cover in plastic wrap and
refrigerate cheesecake overnight or for at least 8 hours.
10g (2 tsp) Vanilla Extract
3-4 Tbs of Erythritol or
3-4 packets of
Sweetener
Pinch of Salt
PRO
TIPS
●
This will have a very thin crust. If you want a thicker crust,
make a double batch of the 0 Calorie Graham Cracker
Recipe and bake at 300°F (150°C) for 70 minutes.
●
If you’re using a water bath, wrap foil on the outside of your
springform pan to make sure no water gets in.
106
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
15 MINUTES
Cloud Crust
ENTIRE RECIPE
CALORIES
81
CARBS
8
PROTEIN
11
FAT
0
This crust is great for cheesecakes and it’s super high in protein.
INGREDIENTS
DIRECTIONS
3 Egg Whites
1.
Crack 3 eggs and toss the yolks. Whip the 3 egg whites on high
for 2 minutes until thick and foamy.
2.
Add corn starch, erythritol, and salt to egg whites. Whip on high
for 3 minutes until stiff peaks. You can add a pinch of cream of
tartar into the egg whites to help them blend and form stiff
peaks, but this isn’t necessary.
3.
Pour into a springform pan lined with parchment paper. Bake at
350°F (180°C) for 35 minutes. Remove from the oven and let the
crust cool for 5 minutes before pouring in any filling/batter.
35g Erythritol
10g (4 tsp) Corn Starch
5g (1 tsp) Vanilla Extract
PRO
TIPS
●
Fold in 1 Tbs of cocoa powder or 2 Tbs of powdered peanut
butter after stiff peaks have formed to make a chocolate
(right picture) or peanut butter (left picture) cloud crust.
107
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
8
20 MINUTES
Oreo Cheesecake
ENTIRE RECIPE
CALORIES
655
CARBS
89
PROTEIN
80
FAT
5
ONE SERVING
CALORIES
82
CARBS
11
PROTEIN
10
FAT
0.6
The Black Cocoa Powder gives this the signature Oreo taste,
while keeping the calories and sugar low.
INGREDIENTS
DIRECTIONS
1.
Make the
Cloud Crust Recipe.
2.
Add all the ingredients for the Cheesecake Filling into a bowl
and mix on high for 3 minutes until a smooth cheesecake filling
forms. Set this aside.
3.
Make your Meringue by cracking 4 eggs and tossing the yolks.
Beat the 4 egg whites on high for 2 minutes until thick and
foamy.
4.
Add corn starch and erythritol to egg whites. Beat on high for 3
minutes until stiff peaks. You can add a pinch of cream of tartar
into the egg whites to help them blend and form stiff peaks, but
this isn’t necessary. Add vanilla extract and beat for 20 seconds.
5.
Fold in the Meringue into the Cheesecake Filling in 3 stages
(adding ⅓ of the Meringue at a time and folding in).
4 Egg Whites
6.
Pour filling over crust and bake at 325°F (160°C) for 80 minutes.
50g Erythritol
7.
Remove cheesecake from the oven and let it cool down to
room temperature for 1-2 hours. Cover in plastic wrap and
refrigerate cheesecake overnight or for at least 8 hours.
Cheesecake Filling:
226g/8oz (½ Cup) Fat Free
Cream Cheese
255g Greek Yogurt
70g Erythritol
50g (½ Cup + 2 Tbs) Black
Cocoa Powder
30g (2 Tbs) SF Maple Syrup
15g (1 Tbsp) Vanilla Extract
Pinch of Salt
2-4 Sweetener Packets
(optional but
recommended if you like
things sweeter)
Meringue:
10g (4 tsp) Corn Starch
5g (1 tsp) Vanilla Extract
PRO
TIPS
●
If you don’t have black cocoa powder, you can use dark
cocoa powder or regular/natural cocoa powder. You’ll need
more sweetener because dark and regular cocoa powders
are more bitter than black cocoa.
108
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
8
20 MINUTES
Plain Cheesecake
ENTIRE RECIPE
CALORIES
526
CARBS
51
PROTEIN
66
FAT
5
ONE SERVING
CALORIES
66
CARBS
6.4
PROTEIN
8.25
FAT
0.6
Sometimes, a plain vanilla cheesecake hits the spot.
Get creative with extracts to flavor this up how you
want!
DIRECTIONS
INGREDIENTS
1.
Make the Cloud Crust Recipe if you want a crust (not factored
into calories/macros).
2.
Crack 4 eggs in a bowl and set 1 yolk aside for the cheesecake
filling. Toss the other 3 yolks.
3.
In a separate bowl, add all the ingredients for the Cheesecake
Filling and mix on high for 3 minutes until a smooth cheesecake
filling forms. Set this aside.
Pinch of Salt
4.
2-4 Sweetener Packets
(optional)
Make your Meringue by beating the 4 egg whites on high for 2
minutes until thick and foamy.
5.
Add corn starch and erythritol to egg whites. Beat on high for 3
minutes until stiff peaks. You can add a pinch of cream of tartar
into the egg whites to help them blend and form stiff peaks, but
this isn’t necessary. Add vanilla extract and beat for 20 seconds.
6.
Fold in the Meringue into the Cheesecake Filling in 3 stages
(adding ⅓ of the Meringue at a time and folding in).
7.
Pour filling into a springform pan lined with parchment and bake
at 325°F (160°C) for 80 minutes.
8.
Remove cheesecake from the oven and let it cool down to
room temperature for 1-2 hours. Cover in plastic wrap and
refrigerate cheesecake overnight or for at least 8 hours.
Cheesecake Filling:
226g/8oz (½ Cup) Fat Free
Cream Cheese
255g (1 Cup) Greek Yogurt
1 Egg Yolk
70g Erythritol
15g (1 Tbsp) Vanilla Extract
3-6g (1-2 tsp) Other
Extract of Choice (I used
Maple Extract)
Meringue:
4 Egg Whites
50g Erythritol
10g (4 tsp) Corn Starch
5g (1 tsp) Vanilla Extract
PRO
TIPS
●
I used Maple Extract as my Other Extract of Choice.
Coconut, Caramel, and Almond Extract all work great!
109
Mar 2023
YIELD:
COOK TIME:
8
20 MINUTES
Cherry Cheesecake
ENTIRE RECIPE
CALORIES
578
CARBS
75
PROTEIN
64
FAT
0
ONE SERVING
CALORIES
72
CARBS
9
PROTEIN
8
FAT
0
The sweetness and tartness of the cherry topping makes this an
incredibly indulgent dessert that’s very low calorie.
DIRECTIONS
INGREDIENTS
Cheesecake Filling:
226g/8oz (½ Cup) Fat Free
Cream Cheese
255g (1 Cup) Greek Yogurt
1.
Make the Cloud Crust Recipe if you
want a crust (not factored into
calories/macros).
2.
Add all the ingredients for the Cheesecake Filling into a bowl
and mix on high for 3 minutes until a smooth cheesecake filling
forms. Set this aside.
3.
Make your Meringue by cracking 4 eggs and tossing the yolks.
Beat the 4 egg whites on high for 2 minutes until thick and
foamy.
4.
Add corn starch and erythritol to egg whites. Beat on high for 3
minutes until stiff peaks. You can add a pinch of cream of tartar
into the egg whites to help them blend and form stiff peaks, but
this isn’t necessary. Add vanilla extract and beat for 20 seconds.
5.
Fold in the Meringue into the Cheesecake Filling in 3 stages
(adding ⅓ of the Meringue at a time and folding in).
6.
Pour filling into a springform pan lined with parchment. Add
dollops of your cherry pie filling onto the batter and swirl it in.
Bake at 325°F (160°C) for 1 hour and 45 minutes.
7.
Remove cheesecake from the oven and let it cool down to
room temperature for 1-2 hours. Cover in plastic wrap and
refrigerate cheesecake overnight or for at least 8 hours.
70g Erythritol
Pinch of Salt
2-4 Sweetener Packets
(optional)
15g (1 Tbsp) Vanilla Extract
3g (1 tsp) Almond Extract
Meringue:
4 Egg Whites
50g Erythritol
10g (4 tsp) Corn Starch
5g (1 tsp) Vanilla Extract
Topping:
255g (1 Cup) Sugar Free
Cherry Pie Filling
PRO
TIPS
●
If you notice the top of your cheesecake getting too
browned (around the 90 minute mark), put a piece of foil
over the springform pan and continue baking.
●
Instead of swirling in before baking, you can top this off with
the cherry pie filling after baking and before refrigerating.
110
Mar 2023
YIELD:
COOK TIME:
8
25 MINUTES
Cheesecake bread
ENTIRE RECIPE
CALORIES
384
CARBS
49
PROTEIN
47
FAT
0
ONE SERVING
CALORIES
48
CARBS
6
PROTEIN
6
FAT
0
This is the middle ground between fluffy bread and creamy cheesecake. And it’s 68% protein! For
comparison, a protein bar that’s 200 calories and 20g of protein is only 40% protein.
DIRECTIONS
INGREDIENTS
Cheesecake Bread:
4 Egg Whites
300g (1 Cup + ¼ Cup + 1
Tbs) Greek Yogurt
48g (¼ Cup) Erythritol
1.
Make the entire recipe for the Blueberry Compote and set
aside.
2.
Crack 4 eggs and toss the yolks. Beat the 4 egg whites on high
for 2 minutes until thick and foamy.
3.
Add corn starch and erythritol to egg whites. Beat on high for 3
minutes until stiff peaks. Add 1 tsp of vanilla extract and beat for
20 seconds.
4.
In a separate bowl, mix together the greek yogurt, 2 packets of
sweetener, and 1 tsp of vanilla extract.
5.
Fold in the whipped egg whites into the greek yogurt in 3 stages
(adding ⅓ of the whipped egg whites at a time and folding in).
6.
Cover a springform pan with parchment and pour in the filling.
Bake at 350°F (180°C) for 35-40 minutes.
7.
Remove cheesecake bread from the oven and let it cool down
to room temperature for 30 minutes. Cover in plastic wrap and
refrigerate cheesecake bread for at least 1 hour.
8.
Remove cheesecake bread from fridge, top with blueberry
compote, slice, and serve!
10g (1 Tbs) Corn Starch
2 Packets of Sweetener
(optional)
10g (2 tsp) Vanilla Extract
Pinch of Salt
Topping:
1 Entire Recipe of
Blueberry Compote
PRO
TIPS
●
Drizzle on a powdered peanut butter spread before serving.
111
Mar 2023
YIELD:
COOK TIME:
4
5 MINUTES
Blueberry compote
ENTIRE RECIPE
CALORIES
118
CARBS
29
PROTEIN
2
FAT
0
ONE SERVING
CALORIES
30
CARBS
7
PROTEIN
0.5
FAT
0
This compote tastes like blueberry pie. It’s incredibly
fresh tasting. This compote is great for topping desserts
or for spreading on a slice of toast.
INGREDIENTS
DIRECTIONS
157g Frozen Blueberries
1.
Heat a pan on medium heat.
10g (1 Tbs) Corn Starch
2.
Add frozen blueberries to the pan and let them defrost. Then
mash them with the back of a spoon or spatula. The juices
should come out of the blueberries.
3.
Cook for 5-8 minutes stirring frequently.
4.
While the blueberries are cooking, in a small bowl, make a corn
starch slurry by combining corn starch with a little bit of water
(~ 1.5 Tbs of water).
5.
Turn off the heat. Add vanilla extract to the blueberries. Add
corn starch slurry into the blueberries and mix immediately. The
entire mixture should thicken up and turn into a thick jammy
compote.
6.
Add compote to a glass bowl or jar and cover so it’s air-tight.
Refrigerate.
5g (1 tsp) Vanilla Extract
24g (2 Tbs) Erythritol or 2
Packets of Sweetener
(optional)
PRO
TIPS
●
If desired, blend this mixture to make a smooth blueberry
compote. I like it chunky so I don’t blend.
112
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
16
30 MINUTES
2 Ingredient
Weight Loss Cake
ENTIRE RECIPE
CALORIES
190
CARBS
36
PROTEIN
16
FAT
0
ONE SERVING
CALORIES
12
CARBS
2.25
PROTEIN
1
FAT
0
This has the texture of a very moist sponge cake and is incredibly low calorie. It’s like an apple cloud.
INGREDIENTS
DIRECTIONS
360g (1.5 Cups) Apple
Sauce
14g (4.5 tsp) (2 Packets)
Gelatin
1.
Put applesauce in a bowl and sprinkle the gelatin on top. Set
aside for 10 minutes to let the gelatin bloom. During this time,
line a 9x9 inch baking pan with plastic wrap.
2.
After 10 minutes, mix the gelatin into the applesauce. The
gelatin will thicken the applesauce. Now microwave this bowl
for 3 intervals that are 30s each, mixing between intervals, until
the gelatin has warmed up and the mixture is much less thick.
3.
Beat on high with a hand mixer for 15 minutes, until the mixture
is foamy and looks like whipped cream.
4.
Taste this and add some sweetener if you want the cake
sweeter. Add vanilla extract. Mix/beat this for 1 more minute.
5.
Pour mixture into baking pan, cover with plastic wrap, press the
plastic wrap down so the cake is in an even layer, and
refrigerate for at least 1 hour but the longer the better.
Erythritol/Sweetener
(optional)
1 tsp Vanilla Extract
PRO
TIPS
●
Add food coloring the same time you add vanilla extract.
●
Serve with greek yogurt or top with protein powder mixed
with a tiny amount of water to form a sludge. This will add
more protein and increase the essential amino acid profile.
113
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
16
30 MINUTES
2 Ingredient WEIGHT
Loss JAM Cake
ENTIRE RECIPE
CALORIES
160
CARBS
25
PROTEIN
16
FAT
0
ONE SERVING
CALORIES
10
CARBS
1.5
PROTEIN
1
FAT
0
This is like a jam square that’s both airy and dense, and it melts in your mouth as soon as you eat it.
INGREDIENTS
DIRECTIONS
205g (¾ Cup) (12 Tbs) SF
Jam
1.
Put jam in a bowl and mix to make it smooth and less gelatinous.
Microwave for 30s and mix again. Add the gelatin and mix. Add
sweetener and vanilla and mix. Set aside for 10 minutes to let
the gelatin bloom. During this time, line a tupperware container
with plastic wrap.
2.
After 10 minutes, mix the mixture should be thicker. Now
microwave this bowl for 3 30s intervals, mixing between
intervals, until the gelatin has warmed up and the mixture is
much liquidy.
3.
Beat on high with a hand mixer for 15 minutes, until the mixture
is foamy and looks like whipped cream.
4.
Pour mixture into tupperware, cover with plastic wrap, press the
plastic wrap down so the cake is in an even layer, and
refrigerate for at least 1 hour but the longer the better.
14g (4.5 tsp) (2 Packets)
Gelatin
Erythritol/Sweetener
(optional)
1 tsp Vanilla Extract
PRO
TIPS
●
Mix jams for different flavor combos.
●
Drizzle a powdered peanut butter sauce on top for PB&J
vibes!
114
Mar 2023
YIELD:
COOK TIME:
1
5 MINUTES
Peanut Butter CUP
Yogurt Bowl
ENTIRE RECIPE
CALORIES
317
CARBS
31
PROTEIN
42
FAT
4
This is a quick dessert to satisfy any peanut butter cup
craving. If you’re like me, you love peanut butter and this
will satisfy you. I love having this late at night right
before bed. It’s thick, creamy, and satiating for a sweet
dessert before bed.
INGREDIENTS
DIRECTIONS
227g Greek Yogurt
1.
Mix casein, powdered pb, pudding mix, and sweetener in a bowl
to avoid clumping. Add almond milk and mix well. Then add
greek yogurt and mix until a thick pudding consistency.
2.
Put ¼ of this mixture in a separate bowl and add in the cocoa
powder and mix. Then swirl this chocolate pudding into the
peanut butter pudding.
3.
Top with mini chocolate chips and eat immediately, or
refrigerate for 20 minutes (or freeze for 5 minutes) to get it cold
before eating.
15g (½ Scoop) Casein
Protein Powder
18g (3 Tbs) Powdered
Peanut Butter
8g White Chocolate SF
Pudding Mix
80g (⅓ Cup) Almond Milk
5g (1 Tbs) Cocoa Powder
5g (⅓ Tbs) Mini
Chocolate Chips
2 Packets of Sweetener
or 18g (1.5 Tbs) Erythritol
PRO
TIPS
●
I use MyProtein Casein Protein Powder because it’s
affordable and high quality. Casein mixes super thick which
is key for this dessert.
●
Use less almond milk for a thicker consistency or more
almond milk for more volume.
115
Mar 2023
YIELD:
COOK TIME:
6
30 MINUTES
Donuts
ENTIRE RECIPE (All 6 Donuts and Frosting)
CALORIES
328
CARBS
38
PROTEIN
28
FAT
9
ONE SERVING
CALORIES
55
CARBS
6
PROTEIN
5
FAT
1.5
These low calorie & high protein donuts that are
extremely moi*t (I won’t say it don’t worry).
DIRECTIONS
INGREDIENTS
Donuts:
40g (½ Cup) Oatmeal
1.
Add the oatmeal to a blender and blend to get oat flour.
2.
Add the oat flour to a bowl along with all the dry ingredients for
the Donuts and mix together.
3.
In a separate bowl, crack the egg and whisk. Then add the greek
yogurt to the whisked eggs and mix together. Add this mixture
to the dry ingredients and mix to form a batter.
4.
Add the batter to silicone donut mold and divide to form 6
donuts. Bake at 350°F (180°C) for 12-15 minutes.
5.
While the donuts are baking, mix together all the ingredients for
the frosting in a small bowl. Add a little bit of water at a time to
get a thick frosting consistency. Set this aside.
6.
Remove donuts from oven once they’re done baking. Let them
cool for 10 minutes. Then pop them out of the silicone mold,
add frosting, and serve.
100g (7 Tbs) Greek Yogurt
1 Egg
24g (2 Tbs) Erythritol
5g (1 Tbs) Black Cocoa
Powder
½ tsp of Baking Powder
Pinch of Salt
1 tsp Vanilla Extract
Frosting:
5g (1 Tbs) Black Cocoa
Powder
10g Protein Powder
15g SF Chocolate Syrup or
SF Maple Syrup
1 Packet of Sweetener or
10g Powdered Erythritol
Water
PRO
TIPS
●
Add 20 Calories of Toppings per Donut for 75 Calorie Donuts. I used:
○
1/4 of a snack size Reese’s Cup, chopped
○
1/4 of a fun size Butterfinger, chopped
○
A bit less than half an Oreo, crumbled
116
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
20 MINUTES
Boston cream donut
ENTIRE RECIPE
CALORIES
250
CARBS
39
PROTEIN
26
FAT
2
Boston cream donuts are my favorite donut. Why?
Because when I was a kid, my mom used to tell me
it’s her favorite donut and I wanted to be like her. But
boston cream donuts are one of the highest calorie
donuts out there. This ginormous donut is under 250
calories and is has insane macros.
INGREDIENTS
Cloud Donut:
DIRECTIONS
1.
Start by making the Cloud Donut. Crack eggs and toss the
yolks. Use a hand mixer and whip the egg whites on high for 2
minutes until thick and foamy.
2.
Add corn starch, erythritol, and salt to egg whites. Whip on high
for 3 minutes until stiff peaks. Add vanilla and psyllium husks to
whipped eggs. Whip on high for 30s.
3.
Line a baking pan with parchment paper. Add the whipped egg
whites to the pan and form a dome shape so it looks like a giant
circular donut. Bake at 350°F (180°C) for 45-60 minutes.
4.
While the donut is baking, make the Cream Filling. Mix all the
ingredients together in a bowl. Place in the fridge.
5.
Make the Chocolate Frosting by mixing all the ingredients
together in a bowl. Place in fridge.
6.
Once the donut is done baking, remove from oven and use a
butter knife to puncture a hole in the side of the donut. Fill this
hole with the cream filling, using a spoon to push the filling in.
7.
Top with chocolate frosting and enjoy!
4 Egg Whites
12g Corn Starch
50g Erythritol
5g (1 tsp) Vanilla Extract
5g (1 Tbs) Whole Psyllium
Husks
Pinch of Salt
Cream Filling:
85g Greek Yogurt
30g Powdered Erythritol
10g Vanilla Pudding Mix
5g (1 tsp) Vanilla Extract
45g (3 Tbs) Almond Milk
Pinch of Salt
Chocolate Frosting:
20g Greek Yogurt
30g Powdered Erythritol
30g SF Chocolate Syrup
10g (2 Tbs) Dark Cocoa
Powder
Pinch of Salt
117
Mar 2023
YIELD:
COOK TIME:
1
5 MINUTES
1 Minute High Volume
peanut butter
ENTIRE RECIPE
CALORIES
256
CARBS
39
PROTEIN
16
FAT
6
I loveee peanut butter but it is extremely high calorie and not filling. Although powdered peanut butter is
a great replacement, I wanted to make powdered pb even more filling and voluminous so I added
pumpkin to it. Pumpkin is high in fiber, nutrient dense, and very satiating, making this a healthy peanut
butter spread.
INGREDIENTS
DIRECTIONS
3 Slices of Low Calorie
Bread (Mine is 45
Calories per Slice)
24g (4 Tbs) Powdered
Peanut Butter
30g (2 Tbs) Canned
Pumpkin Puree
1.
Mix powdered pb, sweetener, and pumpkin puree to form a
thick spread. Add almond milk and mix to thin it out a bit.
2.
Take ⅓ of the mixture out and mix it with cocoa powder to form
a chocolate peanut butter version.
3.
Toast 3 slices of bread. Add peanut butter spread to 2 slices and
chocolate spread to 1 slice.
30g (2 Tbs) Almond Milk
1 Packet of Sweetener or
12g (1 Tbs) Erythritol
3g (½ Tbs) Cocoa
Powder
PRO
TIPS
●
Add SF Jam to the peanut butter slices for PB&J vibes.
●
I like to eat these open faced because it is more satisfying
that way and I get more bites of food.
118
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
6
60 MINUTES
0 Calorie Graham Crackers
ENTIRE RECIPE
CALORIES
6
CARBS
1.5
PROTEIN
0
FAT
0
ONE SERVING
CALORIES
1
CARBS
0
PROTEIN
0
FAT
0
These are mainly fiber, so please don’t eat too many of them or else you won’t be happy the next
morning. And although there is 1 calorie per graham cracker, I call these 0 calorie because it sounds
cooler. And you’ll burn more calories making these than the amount in these.
INGREDIENTS
DIRECTIONS
25g (3 Tbs) Oat Fiber
1.
Add all your ingredients (except for water) to a bowl. Slowly add
1 tsp of water at a time and mix until you form a super thick
batter.
2.
Pour this batter into your silicone graham cracker mold to make
6 graham crackers. If you don’t have this mold, use parchment.
3.
Bake at 250°F (120°C) for 45 minutes.
4.
Remove from the oven and freeze for 10 minutes to cool the
crackers down quickly and solidify them.
½ tsp of Cinnamon
30g (2.5 Tbs) Erythritol
Pinch of salt
15g (1 Tbs) SF Maple
Syrup
3g (½ tsp) Caramel
Extract
20-30g (4-6 tsp) Water
PRO
TIPS
●
The brand of oat fiber you use can make a significant
difference in taste. Some brands taste like cardboard. I
recommend Kate Naturals Oat Fiber.
119
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
40
60 MINUTES
0 Calorie Marshmallows
ENTIRE RECIPE
CALORIES
20
CARBS
0
PROTEIN
5
FAT
0
ONE SERVING
CALORIES
0.5
CARBS
0
PROTEIN
0
FAT
0
It’s crazyyyyy how these taste exactly like real
marshmallows. And they’re basically 100% protein. This
recipe makes 40-50 Jumbo Sized Marshmallows or 100+
Regular Sized Marshmallows
INGREDIENTS
DIRECTIONS
7g (1 Packet) Gelatin
1.
½ Cup Erythritol/Sugar
Replacement Sweetener
Add ¼ cup cold water to a large mixing bowl. Sprinkle gelatin
over water and set aside for 10 minutes.
2.
½ Cup (120g) Water (¼
Cup cold for the gelatin
and ¼ Cup heated with
sweetener)
In a glass bowl, add ¼ cup water and ½ cup sweetener.
Microwave on high for 2 1-minute intervals, then as many 30s
intervals as needed, until the sweetener has completely
dissolved. Mix between each interval.
3.
Add your heated sweetener water mixture to your bowl of
gelatin and water. Add extracts of choice. Beat this on high, with
an electric hand mixer, for ~12 minutes until stiff peaks. The
mixture should be thick and won’t fall out of the bowl when you
turn it upside down.
4.
Quickly pour into a large dish lined with parchment paper and
spread out to form an even layer. Work quick! You don’t want the
mixture to cool much or it will harden.
5.
Refrigerate for 1-2 hours. Cut 40-50 jumbo marshmallows or
100+ regular sized marshmallows.
6g (2 tsp) Vanilla Extract
of Choice
PRO
TIPS
●
Please don’t heat or toast these. They will melt into nothingness.
I’ve tried. Learn from my mistakes. Unless you want a
marshmallow dipping sauce. Then be my guest.
●
Get creative and substitute Vanilla Extract. Try Red Velvet Extract,
Cookie Butter Extract, Cake Batter Extract, or Caramel Extract.
120
Mar 2023
YIELD:
COOK TIME:
WATCH
VIDEO
1
5 MINUTES
Crunch Bar
ENTIRE RECIPE
CALORIES
114
CARBS
20
PROTEIN
2
FAT
5
This is a low calorie candy bar that you can make in just a few minutes. It’s super crunchy and will help
satisfy that sweet tooth.
INGREDIENTS
DIRECTIONS
14g Chocolate Chips
(exactly 24 Chocolate
Chips)
1.
Put your chocolate chips and coconut oil in a glass bowl and
microwave in 20s intervals until the chocolate has melted. Stir
between each internal.
½ Cup Rice Krispies
Cereal
2.
Add rice krispies to the bowl and mix until all the cereal is
coated in chocolate.
1g (1/3 tsp) Coconut Oil
3.
Place in a protein bar mold or wrap the mixture in plastic wrap
form into a bar shape.
4.
Freeze for 10 minutes before eating.
PRO
TIPS
●
I use these Lily’s Lower Calorie Chocolate Chips.
121
Mar 2023
YIELD:
COOK TIME:
1
15 MINUTES
Single serve
Cinnamon roll
ENTIRE RECIPE
CALORIES
140
CARBS
24
PROTEIN
8
FAT
0
It’s like Cinnabon is trying to stuff as many calories as
possible with it’s 880 Calorie cinnamon roll. If you’re
craving cinnamon rolls but don’t want to subject
yourself to that unhealthy high sugar calorie bomb, this
140 personal cinnamon roll is for you!
DIRECTIONS
INGREDIENTS
Dough:
1.
Mix together the dry ingredients for the Dough. Then add the
greek yogurt and mix to form a dough ball.
2.
Knead dough ball for 2 minutes. Then roll it out into a rectangle
that’s approximately 4 inches wide and 10 inches long. Sprinkle
some flour on the dough if it’s sticking.
3.
Mix together all the ingredients for the Filling. Spread the filling
on top of the dough.
4.
Cut the dough in half lengthwise so you have 2 rectangles that
are approximately 2 inches wide and 10 inches long.
5.
Roll one rectangle into a roll, then place this on the end of the
other rectangle and roll to form a cinnamon roll.
6.
Place on parchment and bake at 350°F (180°C) for 15 minutes
then lower the temperature and bake at 300°F (150°C) for 10
minutes.
7.
While the cinnamon roll is baking, mix all the ingredients for the
frosting in a small bowl and set aside.
8.
Remove the cinnamon roll from the oven. Let it cool down for 5
minutes. Top with icing and enjoy.
30g (¼ Cup) Flour
26g (2 Tbs) Greek Yogurt
12g (1 Tbs) Erythritol
1/8 tsp of Baking Powder
Pinch of Salt
Filling:
7g (1 Tbs) Applesauce
5g (1 tsp) SF Maple Syrup
8g (2 tsp) Erythritol
⅓ tsp Cinnamon
Frosting:
26g (2 Tbs) Greek Yogurt
1 Packet of Sweetener or
12g Erythritol
2g (½ tsp) Vanilla Extract
PRO
TIPS
●
If your dough looks too dry, add 2-4g more of greek yogurt.
122
Mar 2023
123
Mar 2023
YIELD:
COOK TIME:
1
15 MINUTES
Chocolate Chip
Skillet Cookie
ENTIRE RECIPE
CALORIES
376
CARBS
24
PROTEIN
52
FAT
6
This was my last meal before bed almost everyday in April
2020. I was obsessed. An indulgent skillet cookie for under
400 calories with over 50g of protein. More than 50% of this
is protein!
DIRECTIONS
INGREDIENTS
1.
Mix all the dry ingredients together in a bowl to avoid clumping.
2.
Mix all the wet ingredients together in a separate bowl.
25g Casein Protein
Powder
3.
14g (2 Tbs) Coconut
Flour
Add the wet ingredients to the dry ingredients and mix to form
a thick cookie dough batter.
4.
Spray oil in a small skillet (I use a 6 inch cast iron skillet) and
make sure it is greased well to avoid sticking. Add cookie dough
batter and top with mini chocolate chips (press chocolate chips
into the batter).
5.
Bake at 350°F (180°C) for 6-8 minutes.
Take them out sooner than later to
prevent overcooking. I like to take it
out at 6 minutes to get a gooey,
soft center.
6.
Let it cool for 5 minutes before
digging in.
7.
Optionally top with a sprinkle of salt
(I love a salted cookie). Or top with
a scoop of low calorie ice cream
for an ice cream skillet cookie.
25g Whey Protein
Powder
24g (2 Tbs) Erythritol
69g (4.5 Tbs) Liquid Egg
Whites
50g Greek Yogurt
62g Unsweetened Apple
Sauce
Pinch of Salt
⅓ tsp Baking Powder
Pinch of Xanthan Gum
(.5g) (optional)
7g (½ Tbs) Mini
Chocolate Chips
PRO
TIPS
●
I use MyProtein Protein Powder for both Casein and Whey
because it’s affordable and high quality. I get big bulk sized
bags of both. Casein mixes super thick and stays moist,
which is key for this dessert.
124
Mar 2023
GOOEY CENTER.
SAVE THE BEST BITE FOR THE LAST BITE.
125
Mar 2023
YIELD:
COOK TIME:
1
15 MINUTES
Chocolate
Skillet BROWNIE
ENTIRE RECIPE
CALORIES
357
CARBS
24
PROTEIN
54
FAT
5
An personal brownie skillet for right above 350 calories with
over 50g of protein. Perfect to crush that chocolate sweet
tooth!
INGREDIENTS
DIRECTIONS
25g Whey Protein
Powder
1.
Mix all the dry ingredients together in a bowl to avoid clumping.
25g Casein Protein
Powder
2.
Mix all the wet ingredients together in a separate bowl.
3.
14g (2 Tbs) Coconut
Flour
Add the wet ingredients to the dry ingredients and mix to form
a thick brownie dough batter.
4.
Spray oil in a small skillet (I use a 6 inch cast iron skillet) and
make sure it is greased well to avoid sticking. Add brownie
batter and optionally top with mini chocolate chips.
5.
Bake at 350°F (180°C) for 6-8 minutes.
Take them out sooner than later to
prevent overcooking. I like to take it
out at 6 minutes to get a gooey,
soft center.
6.
Let it cool for 5 minutes before
digging in.
7.
Optionally top with a sprinkle of salt
(I love a salted brownie) and some
low calorie chocolate syrup.
8g (1.5 Tbs) Black Cocoa
Powder
30g (2.5 Tbs) Erythritol
69g (4.5 Tbs) Liquid Egg
Whites
50g Greek Yogurt
62g Unsweetened Apple
Sauce
Pinch of Salt
⅓ tsp Baking Powder
Pinch of Xanthan Gum
(.5g) (optional)
PRO
TIPS
●
I use MyProtein Protein Powder for both Casein and Whey
because it’s affordable and high quality. I get big bulk sized
bags of both. Casein mixes super thick and stays moist,
which is key for this dessert.
126
Mar 2023
YIELD:
COOK TIME:
1
15 MINUTES
Snickerdoodle
Skillet Cookie
ENTIRE RECIPE
CALORIES
341
CARBS
20
PROTEIN
52
FAT
4
This is like cinnamon toast crunch, but replace the toast
and the crunch with a skillet and a cookie.
Wow… bad joke.
INGREDIENTS
DIRECTIONS
25g Whey Protein
Powder
1.
Mix all the dry ingredients together in a bowl to avoid clumping.
25g Casein Protein
Powder
2.
Mix all the wet ingredients together in a separate bowl.
3.
14g (2 Tbs) Coconut
Flour
Add the wet ingredients to the dry ingredients and mix to form
a thick cookie dough batter.
4.
Spray oil in a small skillet (I use a 6 inch cast iron skillet) and
make sure it is greased well to avoid sticking. Add cookie dough
batter to the skillet.
5.
Bake at 350°F (180°C) for 6-8 minutes.
Take them out sooner than later to
prevent overcooking. I like to take it
out at 6 minutes to get a gooey,
soft center.
6.
Let it cool for 5 minutes before
digging in.
24g (2 Tbs) Erythritol
69g (4.5 Tbs) Liquid Egg
Whites
50g Greek Yogurt
62g Unsweetened Apple
Sauce
½ tsp Cinnamon
Pinch of Salt
⅓ tsp Baking Powder
Pinch of Xanthan Gum
(.5g) (optional)
PRO
TIPS
●
Optionally top with a sauce made out of mixing 12g (2 Tbs)
Powdered Peanut Butter, 10g (2 tsp) SF Maple Syrup, a
sprinkle of cinnamon, and a little bit of water to get your
desired consistency.
127
Mar 2023
YIELD:
COOK TIME:
1
15 MINUTES
CHOCOLATE PEANUT
BUTTER Skillet Cookie
ENTIRE RECIPE
CALORIES
398
CARBS
25
PROTEIN
60
FAT
6
If you know me, which you better by now, then you
know I loveeee peanut butter. So I had to create a
chocolate peanut butter skillet cookie.
INGREDIENTS
25g Whey Protein
Powder
25g Casein Protein
Powder
8g Coconut Flour
12g (2 Tbs) Powdered
Peanut Butter
24g (2 Tbs) Erythritol
69g (4.5 Tbs) Liquid Egg
Whites
DIRECTIONS
1.
Mix all the dry ingredients together in a bowl to avoid clumping.
2.
Mix all the wet ingredients together in a separate bowl.
3.
Add the wet ingredients to the dry ingredients and mix to form
a thick cookie dough batter.
4.
Spray oil in a small skillet (I use a 6 inch cast iron skillet) and
make sure it is greased well to avoid sticking. Add cookie dough
batter to the skillet.
5.
Bake at 350°F (180°C) for 6-8 minutes. Take them out sooner
than later to overcooking.
I like to take it out at 6
minutes to get a gooey,
soft
center.
6.
Let it cool for 5 minutes.
7.
For the toppings, mix together
the powdered peanut butter,
SF maple syrup, and a little bit
of water at a time to get your
desired consistency for the
peanut butter topping.
Top your skillet with this
mixture and then add
some SF chocolate syrup.
And maybe even a
small sprinkle of salt.
50g Greek Yogurt
62g Unsweetened Apple
Sauce
Pinch of Salt
⅓ tsp Baking Powder
Pinch of Xanthan Gum
(.5g) (optional)
Toppings:
8g (2 tsp) Powdered Peanut
Butter + 5g (1 tsp) SF Maple
Syrup + Water
10g (2 tsp) SF Chocolate
Syrup
128
Mar 2023
Thank You!!!
It means the world to me that you bought
this cookbook and I hope these recipes help
you eat the foods you love while you reach
your fitness goals.
eat good.
lose weight.
keep it off effortlessly.
stay fit.