ACKNOWLEDGMENTS
First and foremost, I would like to say thank you for your immense
support by getting this cookbook. Without you, I wouldn’t be able
to share these enjoyable and fun recipes, while being a part of your
fitness journey. Thank you for your open mind to venture into a
new way of “healthy” living.
I also want to thank my family, who have been patient with my
career path and my younger brother, Paul, who has always been
my hype man since Day 1. Massive shout out to the friends, both
past and present, who celebrated wins with me and encouraged
me when I felt lost. Lastly, a special thank you to Esther for
encouraging me to take a path of uncertainty and being someone
who had faith in my decisions. You guys are seriously unmatched.
This past year has been such a rewarding experience. Through
this e-book, I wanted to encompass my love for food and fitness
because it gave me a new chapter in my life. Here are 45 new
recipes to enjoy, so that eating healthy and losing weight can be
something you look forward to everyday. Thank you again for the
tremendous love and support. Eternally grateful to have you guys
in my life. More recipes and cookbooks to come!
­~
✌
This cookbook was created by and in collaboration with:
Calvin Kang — Recipe Development
Ella McChesney — Design
Lisa Chu — Editing
Addison and Moriah Di Francesco — Photography
TABLE OF CONTENTS
WELCOME
How To Use This Book
7
What Some of Your Favorite Experts Have to Say
8
Calvin’s Shopping List
11
Breakfast
THE GRIDDY
13
SUNDAY MORNING TACOS
14
PB&J OVERNIGHT OATS
15
PROTEIN PANCAKES
16
SNICKERS® APPLE PARFAIT
17
250 cal • 33g P • 6g F • 16g C
83 cal • 10g P • 3g F • 9g C
540 cal • 38g P • 10g F • 74g C
448 cal • 60g P • 11g F • 52g C
363 cal • 41g P • 6g F • 34g C
Lunch & Dinner
CHIPOTLE ADOBO CHICKEN
19
CHIPOTLE ADOBO STEAK
20
412 cal • 45g P • 9g F • 30g C
354 cal • 48g P • 13g F • 5g C
HONEY SRIRACHA CHICKEN
21
CHICKEN MASALA
22
BUFFALO CHICKEN PARTY DIP
23
COD AND CAULIFLOWER RICE
24
AIR-FRIED/BAKED SALMON TERIYAKI
25
SHRIMP FRIED RICE
26
HIBACHI STEAK
27
GROUND TURKEY PICO BOWL
28
NONNA’S SAUSAGE ONIONS AND PEPPERS
29
CLASSIC CHICKEN SANDWICH
30
SPICY CHICKEN SANDWICH
31
BUFFALO CHICKEN RANCH SANDWICH
32
FISH FILET SANDWICH
33
385 cal • 44g P • 9g F • 29g C
272 cal • 44g P • 5g F • 16.3g C
183 cal • 34g P • 2g F • 4g C
445 cal • 75g P • 8g F • 14g C
284 cal • 31g P • 17g F • 7g C
440 cal • 54g P • 6g F • 37g C
625 cal • 63g P • 23g F • 39g C
483 cal • 61g P • 3g F • 53g C
422 cal • 30g P • 10g F • 60g C
317 cal • 57g P • 4g F • 28g C
361 cal • 58g P • 7g F • 33g C
314 cal • 48g P • 3g F • 39g C
292 cal • 42g P • 7g F • 12g C
OUT-AND-IN BURGER
34
CREAMY CHICKEN BACON RANCH BURRITO
35
MEXAGON QUESADILLA
36
CREAMY CHICKEN JALAPEÑO QUESADILLA
37
PUDGE TUNA TOAST SANDWICH
38
GRILLED CHEESE ROLLS
39
LASAGNA ROLL UPS
40
TOSTINO POPPERS
41
SHRIMP SCAMPI
42
CREAMY CHICKEN ALFREDO
43
BAKED BACON MAC N’ CHEESE
44
PIZZA FRIES
45
O’HANA FLATBREAD
46
329 cal • 53g P • 8g F • 31g C
218 cal • 31.5g P • 6.5g F • 18.5g C
412 cal • 57g P • 9g F • 32g C
351 cal • 57g P • 3g F • 38g C
115 cal • 21g P • 5g F • 11g C
240 cal • 30g P • 4g F • 44g C
150 cal • 11g P • 3g F • 21g C
333 cal • 20g P • 9g F • 45g C
403 cal • 33g P • 15g F • 39g C
697 cal • 77g P • 12g F • 71g C
406 cal • 34g P • 5g F • 24g C
313 cal • 27g P • 10g F • 32g C
852 cal • 77g P • 5g F • 130g C
CHICKEN CAPRESE SALAD
47
ASIAN SESAME SALAD
48
CLUCKING SAUCE
49
446 cal • 47g P • 14g F • 22g C
374 cal • 52g P • 7g F • 12g C
68 cal • 10g P • 0g F • 9g C
Dessert
CHOCOLATE CHIP COOKIES
51
PROTEIN DONUTS
52
KEY LIME CHEESECAKE
53
CHEESECAKE STATE-OF-MIND
54
NO-BAKE COOKIES ‘N CREAM PIE
55
CAMPFIRE S’MORES BANANA BREAD
56
ZERO CALORIE SLUSHY
57
BUTTERFINGER® PEANUT BUTTER ICE CREAM SHAKE
58
CHOCOLATE PEANUT BUTTER ICE CREAM
59
130 cal • 8g P • 6g F • 6g C
74 cal • 7g P • 2g F • 8g C
177 cal • 10g P • 8g F • 16g C
200 cal • 11g P • 8g F • 16g C
104 cal • 8g P • 4g F • 10g C
92 cal • 6g P • 11g F • 5g C
0 cal • 0g P • 0g F • 0g C
366 cal • 36g P • 11g F • 36g C
282 cal • 34g P • 23g F • 5g C
7
WELCOME
How To Use This Book
This cookbook was specifically crafted so that weight loss and protein
intake can be easier to achieve - and a bit more fun than eating just
chicken and broccoli. All the recipes here are designed to be versions
of some of our favorite foods, while also lower in calories to help with a
more sustainable diet.
In order to lose fat, consistently maintaining a calorie deficit is key. A
high protein intake is also essential for maintaining muscle during a
deficit, as well as help with staying full for a longer period of time.
Remember, eating in a deficit doesn’t mean you eat less. Don’t be
afraid to eat a large volume of food or foods you enjoy that are lower in
calories. This is what this cookbook aims to accomplish and what I hope
can be an encouragement for you in your fitness journey.
As always, I recommend pairing whole foods in your diet with living an
active lifestyle. Fitness is a life-long journey; therefore, perfection should
never be the goal. Continue to strive for consistency and balance.
This cookbook measures all protein raw and rice cooked. When logging
food on a tracking app, be sure to check those input options. Have any
questions on fat loss, fitness, or about this cookbook? Ask away on
Cook Like I’m Book Facebook Community group. I am always happy to
answer your questions and see you Cook Like You’re Book. Always love
from my end!
­~
✌
What Some of Your Favorite
Experts Have to Say
“Calvin has some of the best, most mouth-watering macro friendly recipes
I’ve ever seen. He’s a passionate chef and is constantly looking to improve his
knowledge and expertise.”
@dr_idz
Dr. Idz, Bachelor of Medicine-Bachelor of Surgery
Masters in Nutritional Research
“Calvin is a breath of fresh air in a world riddled with diet culture misinformation!
It’s so nice to see somebody creating macro friendly recipes for food that you
actually want to eat. So excited for this cookbook!”
@zachcoen
Zach Coen, Registered Dietitian & Licensed Nutritionist
Evidence Based Dietician
“These recipes are a must-try! Uncomplicated, super doable, and tasty. I love how
Calvin makes healthy eating accessible and non-intimidating. Do yourself a favor and
buy this cookbook.”
@soheefit
Sohee Lee Carpenter, MS, CSCS*D
Author
Evidence Based Fitness Head Coach
“Calvin’s recipes are not only delicious but easy (which is important for me and my
clients). I am a big fan of Calvin’s recipes as they always emphasize protein which
is key for preserving muscle and helping us to feel more full especially while in a
calorie deficit/fat loss phase! I couldn’t recommend this cookbook more!”
@wellbalancedwithbrooke
Brooke Rosenfeld, Registered Dietitian-Nutritionist specializing in fat loss,
Co-Founder of Step Bite Step
“It’s wonderful to see Calvin create delicious macro friendly recipes that don’t
make going into a calorie deficit feel like a hassle. I’ve made a few myself as well
as recommended them to my clients frequently!”
@beefcake_brina
Sabrina McMullen, B.S Kinesiology, CPT
CEO Project Buff, Inc.®
Evidence Based Fitness Coach
8
9
A lot of “healthy” recipe books are overcomplicated and boring - but this
recipe book is the opposite that. Super simple and realistic recipes. I’m really
looking forward to trying some of these meals out!”
@lukehannanutrition
Luke Hanna
Evidence Based Nutrition | Personal Trainer
Weight loss & Fitness Coach
“Weight loss can be tricky, especially when it feels like all your favorite
foods are “bad.” Calvin’s cookbook does a fantastic job showing you how
to make all your favorite dishes lower in calories, keeping the foods high in
protein, without substituting flavor! UNREAL DOOD”
@evidencenutrition
Edin Sehovic, B.S., IOC., PT., Nutrition and Dietetics
Sports Nutritionist and Fitness Coach
“Calvin is our Chef inside of my group called The Clubhouse where he
blesses us with new recipes each month.
Not only are his recipes simple, easy to follow, but downright delicious. My
members have appreciated them and used them consistently on a weekly
basis. Calvin is also an incredibly honest, hard working, and genuine guy. I
couldn’t be happier to be working with him professionally and to call him a
friend.
You won’t be disappointed if you buy in- trust me!!”
@ericrobertsfitness
Eric Roberts
Online Fitness and Nutrition Coach
Founder: ERFClubHouse
“‘Cook Like You’re Book’ provides you with countless recipes that will equip
you to carry out a successful fitness journey, no matter what your goals are.
With a clear understanding of the importance of protein and carbohydrates
in facilitating weight loss and the development of lean body mass, this
book provides you with endless meal plan menus that do not set you up to
fail. It’s not often that I find recipes geared towards the fitness community
that do not compromise taste and flavor. If you want to make significant
changes to your body in a sustainable manner without giving up the foods
you love - this one’s for you.”
@fitwithbren
Bren, ISSA CPT/SN/GS
Evidence Based Fitness Coach
10
“I started following Calvin on Instagram before it was cool to follow
Calvin on Instagram. If you think his recipes on social media are fire,
you’re not ready for what’s inside this cookbook!”
@thefitadam
Adam Pecoraro, B.S. Exercise Science, CPT
Evidence Based Fitness & Nutrition
Online Fitness Coach
“Coming from someone that has built their entire brand around having
“Fun Foods” while still making fitness progress…I LOVE Calvin’s page
& approach to fitness. He is an EXQUISITE person with EXQUISITE
recipes. He takes the cake (pun intended) as THE Master of low
calorie, high protein recipes that are LEGIT tasty. Extremely excited for
all to get their hands (and eventually mouths) on these recipes”
@gainsbypat
Pat Wilson
Head Fitness Coach & Foodie
“One of the biggest challenges my clients face during weight-loss is
finding food that tastes great AND fits their diet - this book gives you
exactly that. It’s the blueprint for success.”
@trainbloom
Tony Coffey, NASM, CPT,
Certified Weight Loss Specialist, Educator, Motivational Speaker
“One of the hardest things to do when you’re trying to lose weight and
eat healthier is to find low calorie, high nutrient recipes that are really
tasty. Calvin solves this problem by providing a boatload of recipes
that anyone can prepare. This cookbook is a super power when it
comes to weight loss.”
@iknowforrest
Forrest Jung
Owner of CrossFitSouthBay l Online Fitness & Nutrition Coach
11
Calvin’s Shopping List
These are my grocery staples. The recipies and macros in this book
were developed using the ingredients outlined below, so if you use
different products, keep in mind that may affect the dish and macros.
Don’t be afraid to experiment, though! ­~
✌
Protein:
⃣
⃣
⃣
⃣
⃣
⃣
⃣
⃣
Chicken breast
Chicken thigh
96/4 lean ground beef
Frozen shrimp
Fish
Center cut bacon
Egg whites/egg beaters
PBfit™
Dairy:
⃣
⃣
⃣
⃣
⃣
⃣
⃣
Fat-free shredded cheese
Fat-free American cheese
1/3 Fat cream cheese
Low fat cottage cheese
Light butter
Dannon Light+Fit® Greek yogurt
Plain fat-free Greek yogurt
Fats and Sauces:
⃣
⃣
⃣
⃣
⃣
Sesame oil
Cooking spray
Sugar-free maple syrup
Low sodium soy sauce
Your favorite low cal sauces/
condiments
Carbs:
⃣
⃣
⃣
⃣
⃣
⃣
Low calorie bread (I use 40 cal slices)
Low calorie buns (I use Aldi Keto Buns [70 cal])
Low calorie wraps (I use Xtreme Wellness tortilla wraps, all 3 sizes [25, 50, or 80 cal])
Protein pasta
Rice
Panko breadcrumbs
Fruits and Veggies:
⃣
⃣
⃣
⃣
⃣
Garlic cloves
Bananas
Your favorite fruits
Your favorite veggies
Parsley flakes
Other:
⃣
⃣
⃣
⃣
⃣
Erythritol
Swerve Sweetener
Almond milk
Sugar-free maple syrup
Protein powder (I use Legion,
use code CookLikeImBook for
20% off)
BREAKFAST
13
THE GRIDDY
Yield: 3 servings | Prep: 5 min • Cook: 20-25 min
250 cal • 33g P • 6g F • 16g C
@cooklikeimbook
Ingredients:
¼ cup (32g) oats
½ cup (64g) cottage cheese
1 cup (150g) egg whites
1 scoop protein powder
(flavor of your choice)
1 tsp (2g) baking powder
Sugar-free maple syrup
1 egg
3 slices center cut bacon
1 slice fat-free American
cheese
Instructions:
1. In a blender, add oats, cottage cheese,
egg whites, protein powder, and baking
powder. Blend until smooth consistency
2. Over medium heat, pour batter into a pan
and cook approximately 6 small pancakes.
Once cooked set pancakes aside
3. In the pan over medium heat, cook the
bacon and set aside. Then whisk an egg
and cook in pan
4. Assemble the Griddy with two pancakes,
one slice of cheese, 1 folded egg, and 1.5
slices of bacon
5. Top with syrup or use syrup as a dipping
sauce
Calvin’s Tips:
To replicate a McDonald’s McGriddle, add a tsp of sugar-free maple syrup to
each pancake before flipping.
I use center cut bacon because of the lower fat content and lower calorie.
14
SUNDAY MORNING
TACOS
Yield: 4 servings | Prep: 2 min • Cook: 15 min
83 cal • 10g P • 3g F • 9g C
@cooklikeimbook
Ingredients:
4 slices center cut bacon
1 cup (150g) egg whites
Cilantro (chopped)
¼ cup (30-40g) onions
(chopped)
4 low calorie corn tortillas
Instructions:
1. Cook bacon in a baking tray at 400°F for 8
minutes or desired crisp
2. In a small mixing bowl, add egg whites and
season as desired
3. In a pan, spray oil and cook your eggs over
medium heat
4. Microwave tortillas until softened, approx.
5-7 seconds
5. Add egg, one piece of bacon, and onion to
each tortilla, and garnish with cilantro. Enjoy!
Calvin’s Tips:
I use center cut bacon, which has a lower fat and calorie content.
Add any other of your favorite taco sauces or toppings.
You can also use an air fryer to cook your bacon.
15
PB&J OVERNIGHT
OATS
Yield: 1 serving | Prep: 5 min • Cook: overnight
540 cal • 38g P • 10g F • 74g C
@cooklikeimbook
Ingredients:
2 tbsp (16g) PBfit™ peanut
butter
Water
1.25 cups (60g) rolled oats
2 tbsp (40g) sugar-free jam of
choice
½ cup (120mL) almond
milk
1 scoop (30g) vanilla protein
powder
Instructions:
1. Prepare PBfit™ peanut butter by
combining water until you reach desired
peanut butter consistency
2. In a mason jar, layer the oats, peanut
butter, and jam
3. In a shaker bottle, combine almond milk
and protein powder. Shake until combined
and pour the protein shake into the mason
jar
4. Refrigerate overnight and enjoy!
Calvin’s Tips:
Add a pinch of salt to elevate the sweetness.
16
PROTEIN PANCAKES
Yield: 1 serving | Prep: 5 min • Cook: 10 min
448 cal • 60g P • 11g F • 52g C
@cooklikeimbook
Ingredients:
¼ cup (30g) rolled oats
2.5 oz (64g) fat-free cottage
cheese
1 cup (150g) cartoned egg
whites
1 scoop protein powder
1 tsp (2g) baking powder
Sugar-free maple syrup
Instructions:
1. Using a blender, combine oats, cottage
cheese, egg whites, protein powder, and
baking powder
2. Blend until smooth consistency
3. Cook the pancakes in a pan over medium
heat (estimate 6-7 pancakes depending on
size)
4. Cook 2-3 minutes each side. Serve with
sugar-free maple syrup and enjoy!
Calvin’s Tips:
To get a smooth pancake, spray oil your pan and then wipe the pan with a paper
towel to spread the oil evenly.
17
SNICKERS®
APPLE PARFAIT
Yield: 1 serving | Prep: 5-10 min • Cook: N/A
363 cal • 41g P • 6g F • 34g C
@cooklikeimbook
Ingredients:
Instructions:
¾ cup (170g) fat-free Greek
yogurt
1. In a bowl, combine Greek yogurt and
protein powder
1 scoop protein powder
2. Stir in chopped Snickers® pieces and
apple
½ Snickers® bar (chopped)
½ green apple (chopped)
Fat-free whipped cream
(optional)
3. Top with fat-free whipped cream and
enjoy!
Calvin’s Tips:
You may also use Dannon® Light+Fit® Greek yogurt; however, calories and
protein count will differ. I recommend green apples for this one even though I
prefer Fuji or honey-crisp.
LUNCH & DINNER
19
CHIPOTLE ADOBO
CHICKEN
Yield: 1 serving | Prep: 5 min • Cook: 5-7 min
412 cal • 45g P • 9g F • 30g C
@cooklikeimbook
Ingredients:
Instructions:
1 can chipotle peppers in
adobo sauce
1. In a blender, add chipotle peppers in adobo
sauce and water. Blend until smooth
8oz boneless skinless chicken
thighs
2. Pour sauce over chicken until evenly coated.
Save remainder of the sauce for another
time
½ cup water
3. Cook chicken in a pan over medium-low
heat for 5-7 minutes on each side and
enjoy!
Calvin’s Tips:
Marinate your chicken for 2+ hours for best results.
20
CHIPOTLE ADOBO
STEAK
Yield: 1 serving | Prep: 5 min • Cook: 5 min
354 cal • 48g P • 13g F • 5g C
@cooklikeimbook
Ingredients:
8oz (226g) flat iron steak
Garlic powder
Salt
Black pepper
1 can chipotle peppers in
adobo sauce
½ cup water
Instructions:
1. Season steak with salt, pepper, and garlic
as desired. Once seasoned place steak in a
gallon bag
2. Blend chipotle peppers in adobo sauce with
water in a blender. Add sauce to steak in
the gallon bag
3. Massage steak in the marinade for 30
minutes (the longer the better)
4. Cook in a pan over medium heat for 90
seconds on each side and enjoy!
Calvin’s Tips:
Cook your steak longer if you do not like your steak medium rare to medium
done.
21
HONEY SRIRACHA
CHICKEN
Yield: 1 serving | Prep: 5 min • Cook: 12-16 min
385 cal • 44g P • 9g F • 29g C
@cooklikeimbook
Ingredients:
8oz skinless boneless chicken
thighs
Instructions:
Pepper
1. In a medium bowl, season chicken with
garlic powder, salt, and pepper as desired.
Add in honey, Sriracha, zest of 1 lemon,
juice of ½ lemon, soy sauce, and red onion
Garlic powder
2. Toss the chicken in the marinade
1 tbsp (14g) honey
3. In a pan over medium heat, cook chicken
thighs for 6-8 minutes on each side. Enjoy!
Salt
2 tsp (8g) Sriracha
1 lemon
¼ cup red onion (chopped)
1oz soy sauce
Calvin’s Tips:
The longer you marinade the better (~2+ hours), but if you’re pressed for time,
you can cook it right away. Continue to baste in the pan as you cook.
22
CHICKEN MASALA
Yield: 3 servings | Prep: 8 min • Cook: 80 min
272 cal • 44g P • 5g F • 16.3g C
@cooklikeimbook
Ingredients:
17oz (500g) chicken breast (chopped)
½ tbsp garam masala
½ tbsp chili powder
½ tbsp turmeric powder
5 cloves garlic (minced)
1 tbsp ginger (or 2 tsp ginger powder)
2/3 cup (120g) fat-free Greek yogurt
Salt
Black pepper
For sauce:
1 can (28oz) crushed tomatoes
Instructions:
1. In a mixing bowl, combine chicken marinade
ingredients together
2. Place chicken in marinade and marinate for at least
1 hour in the fridge
3. Once chicken is marinated, spray oil in a pan and
cook over medium heat
4. Once chicken is 80% cooked, add in crushed
tomatoes and sauce ingredients. Stir until
combined and simmer on low for 5-10 minutes
5. Plate chicken masala, garnish with cilantro, and
enjoy!
½ onions (chopped)
5 garlic cloves (minced)
2 tsp paprika
2 tsp ginger powder
½ tbsp turmeric powder
½ tbsp garam masala
½ tbsp chili powder
½ cup (120mL) fat-free half & half
Salt
Black pepper
Calvin’s Tips:
Seasonings can be adjusted as you cook. Everyone’s
taste palate is different so don’t be afraid to add more
or less. Calories will not be added.
23
BUFFALO CHICKEN
PARTY DIP
Yield: 2 servings | Prep: 5-8 min • Cook: 10-15 min
183 cal • 34g P • 2g F • 4g C
@cooklikeimbook
Ingredients:
4oz (113g) cottage cheese
80mL fat-free milk
1 tbsp garlic powder
Pinch of black pepper
50mL buffalo hot sauce
1oz (28g) shredded fat-free
cheddar cheese (can replace
with low fat mozzarella)
4oz chicken breast (shredded/
cooked)
Instructions:
1. In a blender, combine cottage cheese, milk,
garlic powder, and pepper. Blend until
smooth
2. In a pot on medium-low heat, add shredded
chicken, blended mixture, and buffalo hot
sauce
3. Once warm, add in cheese and stir until
melted
4. Serve in a bowl and enjoy!
Calvin’s Tips:
To make your own protein tortilla chips, cut up a protein tortilla wrap and bake
in the oven at 350°F for 8 minutes or desired crisp.
24
COD AND
CAULIFLOWER RICE
Yield: 1 serving | Prep: 5-10 min • Cook: 15-20 min
445 cal • 75g P • 8g F • 14g C
@cooklikeimbook
Ingredients:
8oz cod filet
Salt
Black pepper
2 cups cauliflower rice
1oz (28g) fat-free cheese
Vegetable of choice
Instructions:
1. Dry cod filet and season with salt and
pepper as desired
2. Bake in the oven at 400°F for 15-20
minutes
3. In a pan over medium heat, cook cauliflower
rice until water appears in the pan
4. Then add in cheese and mix until melted
and rice is desired consistency
5. Cook your vegetable of choice
6. Plate vegetables with cauliflower rice and
cod and enjoy!
Calvin’s Tips:
You may also use plain cauliflower rice instead of the “stir fry” option.
25
AIR-FRIED/BAKED
SALMON TERIYAKI
Yield: 1 serving | Prep: 5 min • Cook: 15-20 min
284 cal • 31g P • 17g F • 7g C
@cooklikeimbook
Ingredients:
3 cloves garlic (minced)
2 tbsp (30mL) soy sauce
1¾ tbsp (25mL) sugar-free
maple syrup
½
tbsp (2g) ginger
Black pepper
1 tbsp lemon juice
5oz (170g) salmon
Instructions:
1. In a mixing bowl, add minced garlic, soy
sauce, syrup, ginger, black pepper, and
lemon juice
2. Add salmon to the marinade and mix
3. Air fry salmon at 390°F for 12 minutes or
until desired crisp, or cook it in the oven at
410°F for 15-20 minutes
4. Remove salmon when finished and baste
with leftover marinade. Pair with whatever
vegetable and carb you prefer
Calvin’s Tips:
Any protein can work well with this marinade!
26
SHRIMP FRIED
RICE
Yield: 1 serving | Prep: 5 min • Cook: 12-15 min
440 cal • 54g P • 6g F • 37g C
@cooklikeimbook
Ingredients:
Spray oil
12oz shrimp
4oz vegetable medley
100g day-old cooked white
rice
1 tbsp (15mL) soy sauce
1 tsp (5g) sesame oil
1 tsp (3g) ginger powder/fresh
minced
3 (10g) garlic cloves (minced)
8 tbsp (120g) yellow egg
whites
Instructions:
1. Spray oil in a pan on medium heat. Add in
the vegetable medley and shrimp. Cook
shrimp until pink
2. Once shrimp is cooked, add in the day-old
rice, soy sauce, sesame oil, ginger, and
minced garlic
3. Stir in your egg whites and continuously
stir until the egg is fully cooked
4. Finish off with black pepper and green
onions. Sesame seeds are optional
5. Plate and enjoy!
Black pepper
Green onions (chopped)
Sesame seeds (optional)
Calvin’s Tips:
Day old rice gives the fried rice a better texture while avoiding a mushy fried rice.
27
HIBACHI STEAK
Yield: 1 serving | Prep: 5 min • Cook: 20-30 min
625 cal • 63g P • 23g F • 39g C
@cooklikeimbook
Ingredients:
3oz (92g) cartoned egg whites
½ cup (113g) day-old cooked
white rice
10mL soy sauce
1 tsp (4g) sesame oil
½ cup zucchini (chopped)
½ cup carrots (chopped)
8oz (226g) flat iron steak
Salt
Black pepper
2 tsp sesame seeds
Green onions (chopped)
Instructions:
1. In a pan over medium heat, cook the egg whites
and season with salt as desired
2. Add day-old cooked rice to eggs and then
immediately add in soy sauce and sesame oil. Mix
until evenly combined
3. In a separate pan over medium heat, cook zucchini
and carrots until they begin to brown (approx. 30
seconds-1 minute)
4. Remove vegetables and set aside
5. Season steak with salt and pepper as desired. Add
steak to the pan over medium heat and cook to
desired “done-ness”
6. Let steak rest for 5-7 minutes, then chop steak into
cubes
7. Plate fried rice and top with steak and vegetables
8. Garnish with sesame seeds and green onions.
Enjoy!
Calvin’s Tips:
To make a low calorie Yum Yum Sauce: in a bowl, mix 1 tbsp light mayo, 1 tbsp water,
1 tsp ketchup, 1 tsp paprika, 2 tsp sweetener, and mix. The Yum Yum sauce also pairs
well with the SHRIMP FRIED RICE recipe in this book.
28
GROUND TURKEY
PICO BOWL
Yield: 1 serving | Prep: 10 min • Cook: 6-8 min
483 cal • 61g P • 3g F • 53g C
@cooklikeimbook
Ingredients:
2 Roma tomatoes (diced)
½ red onion (diced)
1 lime
¼ lemon
Salt
Black pepper
½ cup cilantro (chopped)
8oz (226g) ground turkey
Cumin
Paprika
Salt
Instructions:
1. In a medium sized bowl, prepare the pico
by combining tomatoes, red onion, cilantro,
juice from 1 lime, juice from ¼ lemon, salt,
and pepper
2. In a pan over medium heat, season ground
turkey with cumin, paprika, salt, pepper,
garlic powder, chili powder, and onion
powder as desired
3. Cook ground turkey until golden brown,
approx. 6-8 minutes
4. Serve ground turkey over rice and top with
pico and enjoy!
Pepper
Garlic powder
Chili powder
Onion powder
1 cup (6oz) Jasmine rice
(cooked)
Calvin’s Tips:
Wash the rice for a less starchy texture and a cleaner cook.
29
NONNA’S SAUSAGE
ONIONS AND PEPPERS
Yield: 1 serving | Prep: 5 min • Cook: 15-20 min
422 cal • 30g P • 10g F • 60g C
@cooklikeimbook
Ingredients:
Instructions:
4oz (113g) or 2 chicken/turkey
sausage links
1. Sauté sausage in a pan over medium-high
heat. Remove from pan when browned
2 bell peppers, any color
(sliced)
2. Add bell peppers and onions to the pan on
medium heat and sauté until translucent
and aromatic
½ white onion (sliced)
½ cup tomato sauce
1 cup (160g) rice (cooked)
3. Add in tomato sauce and browned sausage.
Simmer on low for 2-4 minutes
4. Serve over rice and enjoy!
Calvin’s Tips:
This dish also pairs really well with penne pasta or cauliflower rice.
30
CLASSIC CHICKEN
SANDWICH
Yield: 1 serving | Prep: 5 min • Cook: 15-20 min
317 cal • 57g P • 4g F • 28g C
@cooklikeimbook
Ingredients:
Instructions:
6oz chicken breast
(butterflied)
1. Season chicken with salt and pepper as
desired
Salt
Black pepper
2. Coat chicken by pressing breadcrumbs
down into chicken
1 tbsp (10g) Italian
breadcrumbs
3. Air fry at 390°F for 12 minutes and flip.
Cook until desired crisp
Pickles (optional)
Low calorie hamburger bun
4. Place chicken on a low calorie bun. Top
with pickles and favorite low calorie sauces
and enjoy!
Calvin’s Tips:
Air fryers/ovens run on different temperatures depending on the brand. Cook
your chicken until desired crisp and keep an eye on it at the stated time.
You can cook your chicken in the oven instead, although it might not be as
cripsy.
31
SPICY CHICKEN
SANDWICH
Yield: 1 serving | Prep: 5 min • Cook: 12-15 min
361 cal • 58g P • 7g F • 33g C
@cooklikeimbook
Ingredients:
5.3oz (150g) chicken breast
(butterflied)
Salt
Black pepper
2 tbsp (30mL) hot sauce
1 tbsp (10g) panko crumbs
Low calorie hamburger bun
1 tsp (3g) Sriracha
1½ tbsp (25mL) low calorie
mayonnaise
Pickles (any kind)
1 slice fat-free cheese
1-2 tomato slices (any type)
Romaine lettuce
Instructions:
1. Season chicken with salt and black pepper
2. Coat chicken in hot sauce then coat in
panko crumbs until completely covered
3. Cook chicken in air fryer at 390°F for 8
minutes
4. Remove chicken from the air fryer and baste
with hot sauce
5. Put back in air fryer and cook for another 4
minutes at 390°F or desired crisp
6. Mix the sriracha and mayonnaise in a bowl
and sauce the bottom bun
7. Layer on the pickles, chicken, cheese,
tomato, and lettuce
8. Top off the bun and enjoy!
Calvin’s Tips:
The spicy chicken filet goes well in a protein wrap too.
Air fry to your desired crisp! You can cook your chicken in the oven instead,
although it might not be as cripsy.
32
BUFFALO CHICKEN
RANCH SANDWICH
Yield: 3 servings | Prep: 10 min • Cook: 13-15 min
314 cal • 48g P • 3g F • 39g C
@cooklikeimbook
Ingredients:
1¼ oz (40g) flour
1¼ tbsp (20g) cornstarch
5 tbsp (100g) egg whites
Instructions:
1. In a bowl, whisk together flour, cornstarch,
and egg whites
Onion powder
2. Season batter with onion powder, garlic
powder, salt, and pepper as desired
Garlic powder
3. Dip chicken in batter until evenly coated
Salt
4. Air fry chicken at 390°F for 13-15 minutes
Black pepper
¾ cup zero calorie buffalo
sauce
5. Place chicken on hamburger bun and top
with yogurt ranch and pickles. Enjoy!
16oz (450g) chicken breast
3 low calorie hamburger buns
1 tbsp (14g) yogurt ranch
Dill chip pickles
Calvin’s Tips:
You can cook your chicken in the oven instead, although it might not be as
cripsy.
33
FISH FILET
SANDWICH
Yield: 1 serving | Prep: 10 min • Cook: 8-20 min
292 cal • 42g P • 7g F • 12g C
@cooklikeimbook
Ingredients:
6 oz (150g) cod filet
Instructions:
1 tbsp (10g) all-purpose flour
1. Combine all the tatar sauce ingredients and
stir until smooth consistency, set aside
1 egg
2. Coat cod evenly in all-purpose flour
1 tbsp (10-15g) panko crumbs
3. Cover the floured cod with egg wash
Low calorie hamburger bun
Low fat or fat-free American
cheese
4. Shake off any excess egg wash and evenly
coat with panko crumbs
1 tbsp (10g) light mayonnaise
5. Bake in air-fryer at 390°F for 8-10 minutes
or until desired crisp, or in oven at 410°F for
15-20 minutes
1½ tbsp (20g) fat-free greek
yogurt
6. Assemble fish sandwich (bun, cheese, fish,
sauce, bun)
For Tartar Sauce:
1 tbsp (10g) sweet relish
Pinch of salt
7. Take a picture and enjoy!
Pink of black pepper
1 tsp lime juice
2 tsp dill
Calvin’s Tips:
Instead of getting tartar sauce ingredients, you could also get tzatziki sauce and
add in sweet relish to save time.
34
OUT-AND-IN
BURGER
Yield: 1 serving | Prep: 5 min • Cook: 15 min
329 cal • 53g P • 8g F • 31g C
@cooklikeimbook
Ingredients:
1 tbsp (14g) light mayonnaise
1 tbsp relish
1 tsp mustard
1 tsp ketchup
Garlic powder
½ tsp white vinegar
½ tsp paprika
5 oz (140g) 96/4 ground beef
Salt
Black pepper
Instructions:
1. In a small bowl, combine mayonnaise,
relish, mustard, ketchup, garlic, vinegar, and
paprika for your sauce
2. Season ground beef with salt and pepper
as desired and separate into 2 thin patties
3. In a pan over medium heat, cook the two
patties for 3-4 minutes on each side
4. Spread sauce on bun and layer with sliced
tomato, lettuce, beef patty, cheese, and
another beef patty. Enjoy!
Low calorie bun
Tomato (sliced)
Romaine lettuce
1 slice fat-free American
cheese
Calvin’s Tips:
To save time, Kraft has a great fat free Thousand Island Dressing that is very
similar to the sauce from In-N-Out.
35
CREAMY CHICKEN
BACON RANCH
BURRITO
Yield: 2 servings | Prep: 15 min • Cook: 5 min
218 cal • 31.5g P • 6.5g F • 18.5g C
@cooklikeimbook
Ingredients:
4 oz (113g) low fat cottage
cheese
2 tbsp (30mL) unsweetened
almond milk
½ tsp (1g) ranch packet
1 tsp (3g) garlic powder
4.5 oz (130g) chicken breast
(cooked/shredded)
2 slices center cut bacon
2 large Xtreme Wellness
tortilla wraps
Instructions:
1. In a blender, combine cottage cheese,
almond milk, ranch packet, and garlic
powder. Blend until smooth
2. In a mixing bowl, add blended mixture and
shredded chicken
3. Chop cooked bacon into small bacon bits
and add to the bowl with chicken. Stir until
combined
4. Add chicken and bacon mix onto Xtreme
Wellness tortilla wrap and roll into a burrito
5. In a pan over medium heat, toast the open
edge of the burrito first to seal and then all
other sides. Enjoy!
Calvin’s Tips:
To wrap, tuck in the ends of the tortilla, roll the burrito in until sealed. Don’t be
afraid to get your hands messy.
I use center cut bacon because of its lower calorie and fat content.
You can also seal your burrito using the air fryer.
36
MEXAGON
QUESADILLA
Yield: 1 serving | Prep: 5 min • Cook: 12-15 min
412 cal • 57g P • 9g F • 32g C
@cooklikeimbook
Ingredients:
Spray oil
4.5oz (130g) lean ground beef
1 package taco seasoning
Instructions:
1. Spray oil in a pan over medium heat and cook beef
until browned. Add in taco seasoning and water
according to package instructions
¾ cup water
2. Once beef is cooked, remove from the pan
1 small Xtreme Wellness tortilla
wrap (or any low calorie, high
protein tortilla wrap)
3. In another pan, over medium heat, add almond
milk, American cheese, cheddar cheese, and a
pinch of salt. Stir until melted
1 large Xtreme Wellness tortilla
wrap
1 hard shell taco
2 tbsp (30mL) almond milk
2 slices fat-free American cheese
1oz (20g) shredded fat-free
cheddar cheese
Pinch of salt
Diced tomatoes
Shredded lettuce
1 tbsp (28g) Greek yogurt
4. Spread the melted cheese mixture in the middle
of the large tortilla wrap. Then layer with beef,
lettuce, and tomatoes
5. With the hard shell taco, break it in half at the
bend, and spread Greek yogurt on each half of the
shell. Put it on top with Greek yogurt facing down
6. Next, add a small tortilla wrap on top of the hard
shell and fold the wrap into a hexagon
7. In a pan over medium heat, toast the bottom side
of the Mexagon until toasted shut. Flip and toast
the other side until golden brown. Enjoy!
Calvin’s Tips:
When toasting the bottom, the bottoms may come undone a bit. When this happens,
use a spatula to tuck in the bottoms.
37
CREAMY CHICKEN
JALAPEÑO
QUESADILLA
Yield: 1 serving | Prep: 5 min • Cook: 15 min
351 cal • 57g P • 3g F • 38g C
@cooklikeimbook
Ingredients:
1oz (30g) plain fat-free Greek
yogurt
Chili powder
Garlic powder
1 tbsp (8g) jalapeños
(chopped) from the jar
3.5oz (100g) chicken breast
(cooked/shredded)
1 packet taco seasoning
1 large Xtreme Wellness
tortilla wrap
¼ cup (40g) fat-free
mozzarella cheese
Instructions:
1. In a mixing bowl combine Greek yogurt,
chili powder, garlic powder, splash of
jalapeño juice, and jalapeños to make a
sauce
2. In a pan over medium-high heat, add in
chicken, taco seasoning packet, and water
as directed on the packet. Once chicken is
evenly covered in seasoning remove from
heat
3. Place the Xtreme Wellness tortilla wrap
in a separate pan over medium heat. On
one half of the wrap, place 20g of cheese,
chicken, sauce, and then another 20g of
cheese. Fold quesadilla and cook till both
sides are golden brown
4. 4. Cut the quesadilla into 4 pieces and
serve with Taco Bell® hot sauce. Enjoy!
Calvin’s Tips:
Toast your quesadilla slowly on medium low heat for a golden brown color.
38
PUDGE TUNA TOAST
SANDWICH
Yield: 2 servings | Prep: 10 min • Cook: N/A
281 cal • 41g P • 8g F • 9g C
@cooklikeimbook
Ingredients:
1 packet/can of tuna
Instructions:
2 baby carrots (chopped)
1. In a small bowl, combine tuna, carrots,
green onions, red onions, and mayonnaise
1 tbsp green onions
(chopped)
2. Toast all 4 slices of bread until golden
brown
1 tbsp red onions
(chopped)
3. Assemble each sandwich with tuna
mixture, lettuce, and 2 slices of tomato.
Enjoy!
1½ tbsp (45g) light
mayonnaise
4 slices low calorie bread
4 slices tomato (any kind)
Romaine lettuce
Calvin’s Tips:
Instead of bread, you could also use a wrap to make tuna wraps.
39
GRILLED CHEESE
ROLLS
Yield: 1 serving | Prep: 3 min • Cook: 4 min
240 cal • 30g P • 4g F • 44g C
@cooklikeimbook
Ingredients:
Instructions:
3 pieces low calorie bread
1. Flatten all slices of bread into thin slices
4½ slices low fat American
cheese
2. Add 1½ slice of cheese to flattened bread
3. Pinch and roll up each bread slice
4. Place cheese rolls in air fryer with sealed
edge facing up to prevent cheese from
sticking
5. Air fry cheese rolls on 390°F for 4 minutes
Calvin’s Tips:
Pairs well with your favorite tomato soup!
40
LASAGNA ROLL
UPS
Yield: 12 servings | Prep: 10-15 min • Cook: 40-45 min
150 cal • 11g P • 3g F • 21g C
@cooklikeimbook
Ingredients:
12 lasagna sheets
11oz lean ground meat (beef/
turkey/chicken)
Salt
Black pepper
Onion powder
Garlic powder
2 cup tomato sauce
1/3 cup (50mL) reduced fat half
& half
Parsley flakes
4oz fat-free ricotta (or low
fat)
Oregano
1.5oz (42g) fat-free shredded
mozzarella
Calvin’s Tips:
Instructions:
1. Bring a large pot of salted water to boil. Add
in lasagna sheets, cook according to package
directions and drain
2. In a medium bowl, season meat with salt, pepper,
onion powder, and garlic powder as desired
3. In a pan over medium heat, cook meat until 90%
done. Stir in tomato sauce and half & half. Simmer
on low for 6-7 minutes then add parsley
4. In a mixing bowl, season ricotta with oregano and
garlic as desired
5. Lay lasagna sheets on a flat surface. Layer ricotta
filling and meat sauce
6. Roll lasagna sheets and place in oven safe pan and
top with shredded mozzarella
7. Bake at 375°F for 20-25 minutes. Garnish with
parsley and enjoy!
To make it more cheesy, add in mozzarella cheese into the rolled lasagne. However,
calories and protein count will vary depending on the brand you used.
41
TOSTINO POPPERS
Yield: 1 serving | Prep: 10 min • Cook: 6 min
333 cal • 20g P • 9g F • 45g C
@cooklikeimbook
Ingredients:
12 wonton wraps
6 tsp (56g) marinara sauce
12 slices turkey pepperoni
12 ovalini mozzarella pearls
2 tbsp (28g) light butter
(optional)
Garlic (minced) (optional)
Salt
Parsley flakes (optional)
Instructions:
1. Lay wonton paper on a flat surface. Add
½ tsp of sauce, 1 mozzarella pearl, and
1 pepperoni slice in the middle of the
wonton
2. Wet the edges of the wonton paper with
water and starting from one corner of the
wonton, roll into the shape of a Cannoli.
Then fold the remaining corners into the
center forming a square pizza roll
3. Air fry pizza rolls at 400°F for 6 minutes
and allow to cool
4. Top with parsley flakes and enjoy!
5. (optional) In a medium bowl, combine light
butter, minced garlic, salt, and parsley.
Toss cooked pizza rolls in garlic butter
mixture
Calvin’s Tips:
Wonton papers can be purchased next to the tofu. For this recipe, I used vegan
wonton papers.
42
SHRIMP SCAMPI
Yield: 1 serving | Prep: 10 min • Cook: 25 min
403 cal • 33g P • 15g F • 39g C
@cooklikeimbook
Ingredients:
2oz (56g) protein angel hair
pasta
100mL chicken stock
Spray oil
8oz (224g) shrimp
2 tbsp (25g) light butter
1 tbsp garlic (minced)
Salt
Black pepper
Parsley flakes
Lemon juice
Instructions:
1. Cook angel hair pasta according to box
instructions. Save and set aside 2 cups of
pasta water
2. In a pan over medium heat, combine
chicken stock and 1 cup of pasta water.
Then add in garlic and butter
3. Spray oil in separate pan and cook shrimp
over medium heat until pink (if precooked/
frozen, cook until thawed and reheated)
4. Add shrimp and pasta to the sauce and stir
until evenly coated. If sauce is too thick, add
in the remaining pasta water
5. Plate pasta, then top with lemon juice and
garnish with parsley. Enjoy!
Calvin’s Tips:
Under cook your pasta because it will continue to cook as you integrate it with
the sauce.
43
CREAMY CHICKEN
ALFREDO
Yield: 1 serving | Prep: 5 min • Cook: 20-25 min
697 cal • 77g P • 12g F • 71g C
@cooklikeimbook
Ingredients:
7 oz (200g) chicken breast
(butterflied)
3.5 tbsp (50mL) fat-free milk
2 garlic cloves
1 cup (112g) low fat cottage
cheese
2 tbsp (30mL) fat-free half &
half
1 tbsp (15g) Parmesan
Reggiano cheese
3oz (84g) fettuccine pasta
(cooked)
Black pepper
Garlic powder
Instructions:
1. In a pan over medium heat, cook seasoned
chicken until golden brown on each side.
Once cooked, remove chicken and set aside
2. In a blender, combine cottage cheese, milk,
garlic cloves, and parmesan cheese. Blend
until smooth
3. In the pan over medium-low heat, add
blended mixture, half & half, cooked rigatoni
pasta, pepper, pinch of garlic, and parsley.
Stir until combined
4. Once combined, remove pasta from the
pan and plate. Then slice the chicken breast
and place on top of the pasta. Top with the
remainder of sauce from the pan and enjoy!
Parsley
2 tbsp (20mL) pasta water
Calvin’s Tips:
Don’t be afraid to add more pasta water if the sauce gets too thick or clumpy in
the pan.
44
BAKED BACON
MAC N’ CHEESE
Yield: 1 serving | Prep: 10-15 min • Cook: 15 min
406 cal • 34g P • 5g F • 24g C
@cooklikeimbook
Ingredients:
2oz (56g) macaroni protein
pasta
3 tbsp (50mL) almond milk
(original unsweetened)
Instructions:
1. Cook protein pasta according to box
instructions. Once cooked, drain water and
put back on stove
1oz (28g) fat-free shredded
cheddar
2. Add in almond milk, shredded cheese, 2
slices American cheese, garlic powder,
mustard, and salt
2 fat-free American cheese
3. Stir until fully melted and cheesy
2 tsp garlic powder
1 tsp dijon mustard
Pinch of salt
3 tbsp (20g) panko crumbs
2 slices center cut bacon
(cooked and chopped)
Calvin’s Tips:
4. Add to oven safe dish and sprinkle panko
breadcrumbs and bacon bits on top
5. Place in the oven and broil at 500°F for 2
minutes or until desired crisp (or use air
fryer at 400°F until crisp)
If you are making big batches, the milk amount will not be accurate. It will be
30mL of milk per serving you make for larger servings.
45
PIZZA FRIES
Yield: 1 serving | Prep: 5 min • Cook: 5 min
313 cal • 27g P • 10g F • 32g C
@cooklikeimbook
Ingredients:
Instructions:
6oz (168g) frozen fries
1. Cook fries according to bag directions
½ cup (56g) fat-free/low fat
shredded mozzarella cheese
2. Once cooked, add to oven safe dish and
top with 28g of shredded cheese, a layer
of pepperoni, then another layer of 28g
cheese
8 slices turkey pepperoni
Parsley flakes
Marinara sauce
3. Bake in oven at 400°F until cheese is
melted
4. Garnish with parsley, serve with marinara
dipping sauce, and enjoy!
Calvin’s Tips:
Get creative! Make Hawaiian pizza fries or meat lovers. The world is your oyster.
46
O’HANA
FLATBREAD
Yield: 1 serving | Prep: 5 min • Cook: 25-30 min
852 cal • 77g P • 5g F • 130g C
@cooklikeimbook
Ingredients:
Instructions:
132g flour
1. Preheat oven at 400°F
5oz (170g) plain Greek
yogurt
¼ cup (64g) marinara sauce
2. Mix together flour and Greek yogurt until
you have a ball of dough. Flatten dough out
into a flat rectangle
3oz fat-free shredded
mozzarella cheese
3. Place on a baking tray and bake dough at
400°F for 5 minutes
2 slices Canadian bacon
(chopped)
2 slices canned pineapple
(chopped)
4. Remove dough from oven and top with
marinara sauce, pineapple, Canadian bacon,
and mozzarella cheese
5. Finish baking your O’hana Hawaiian
flatbread in the oven at 400°F for 20-25
minutes. Enjoy!
Calvin’s Tips:
All ovens run on different temperatures. Go longer if need be or until desired
crisp.
47
CHICKEN CAPRESE
SALAD
Yield: 1 serving | Prep: 10 min • Cook: 5-7 min
446 cal • 47g P • 14g F • 22g C
@cooklikeimbook
Ingredients:
6oz chicken breast
Salt
Black pepper
Instructions:
1. Season chicken with salt, pepper, and garlic
powder as desired. Cook in a pan over
medium heat for 5-7 minutes
1 head romaine lettuce
2. Add romaine lettuce and arugula to a salad
bowl and top with tomatoes
1 handful arugula
3. Slice chicken and add to salad
2oz cherry tomatoes
(chopped)
4. Finish the salad with crumbled goat cheese
and balsamic glaze. Enjoy!
Garlic powder
2oz (56g) goat cheese
2 tbsp balsamic glaze
Calvin’s Tips:
Goat cheese is what makes this salad; however, mozzarella and feta cheese also
pairs well.
Chicken can also be cooked in an oven or air fryer.
48
ASIAN SESAME
SALAD
Yield: 1 serving | Prep: 15 min • Cook: 2 min
374 cal • 52g P • 7g F • 12g C
@cooklikeimbook
Ingredients:
8oz chicken breast (Butterflied)
Romaine lettuce (chopped)
½ Fuji apple (sliced/chopped)
Sesame seeds
Marinade Ingredients:
1 tbsp (15mL) soy sauce
4 tsp (20mL) sugar-free maple
syrup
1 tsp ginger paste
1 tsp garlic paste
Black pepper
Instructions:
1. In a medium bowl, combine all the marinade
ingredients
2. Add in chicken breast and let it marinate for 15
minutes
3. Once chicken is marinated, cook in a pan over
medium-low heat (you can also cook chicken in
air fryer or oven). Remove once cooked and let
it rest
4. Prepare dressing by mixing all dressing
ingredients
Dressing Ingredients:
5. In a serving bowl, add in lettuce and top with
sliced chicken, apples, and dressing
1 tbsp (15mL) soy sauce
6. Garnish with sesame seeds and enjoy!
4 tsp (20mL) sugar-free maple
syrup
1 tsp (5g) sesame oil
1 tsp ginger paste
1 tsp garlic paste
Calvin’s Tips:
To save time, Kraft has an Asian Sesame Lite dressing that tastes very similar to the dressing in this
recipe. Should be next to the fat-free Thousand Island in the dressing aisle of your local grocery store.
49
CLUCKING SAUCE
Yield: 1 serving | Prep: 5 min • Cook: N/A
68 cal • 10g P • 0g F • 9g C
@cooklikeimbook
Ingredients:
½ tsp (2g) garlic powder
2 tbsp (25-30g) yellow
mustard
½ cup (80g) plain greek
yogurt
Instructions:
1. Combine all ingredients together in a
serving bowl
2. Stir until smooth consistency and enjoy!
¼ cup (55g) sugar-free BBQ
sauce
½ tsp apple cider vinegar
1oz lemon juice
Calvin’s Tips:
Sweet Baby Ray’s® BBQ No Added Sugar sauce works the best in terms of
replicating this sauce.
DESSERT
51
CHOCOLATE
CHIP COOKIES
Yield: 6 servings | Prep: 10 min • Cook: 9-10 min
130 cal • 8g P • 6g F • 6g C
@cooklikeimbook
Ingredients:
3 tbsp zero calorie brown
sugar (Swerve®)
1 tbsp (14g) almond flour
1 tbsp (14g) coconut flour
½ tbsp baking powder
½ tbsp (20g) oats
1 scoop (30g) casein protein
powder
¼ tsp baking soda
Salt
1oz (28g) coconut oil (solid)
1 egg
2 tbsp (30g) mini chocolate
chips
Instructions:
1. Preheat oven to 350°F
2. In a mixing bowl, combine brown sugar,
almond flour, coconut flour, baking powder,
oats, casein protein powder, baking soda, and
salt
3. Add in egg and stir until combined. Then add
in mini chocolate chips and stir in evenly
4. Dough should be a “crumbly” texture. Form
dough into six balls
5. Flatten them out by squeezing in between your
two palms
6. Place cookie dough on a baking sheet with
parchment paper
7. Bake in oven for 9-10 minutes
8. Remove from the oven and allow to cool for 20
minutes, then enjoy!
Calvin’s Tips:
DO NOT use any other protein powder besides casein powder. You will not get the
same texture. I don’t want you wasting your precious protein powder.
52
PROTEIN DONUTS
Yield: 6 ser ving | Prep: 5 min • Cook: 15 min
74 cal • 7g P • 2g F • 8g C
@cooklikeimbook
Ingredients:
1 cup (160g) rolled oats
2/3 cup (100g) Greek yogurt
240mL almond milk
2 scoops protein powder
1 tsp (3g) baking powder
1½ tsp vanilla extract
1oz (30g) zero calorie
sweetener
For Icing:
Sprinkles (optional)
20mL almond milk
110g zero calorie
confectioners sugar
Instructions:
1. In a blender, add oats, 100g Greek yogurt,
240mL almond milk, protein powder,
baking powder, vanilla extract, and
sweetener. Blend until smooth consistency
2. Spray donut mold pan with cooking spray
and fill donut molds ¾ full
3. Bake in oven at 350°F for 12 minutes
4. Meanwhile, in a small mixing bowl, mix
together 10mL almond milk and 50g Greek
yogurt for your icing
5. Once donuts are baked, allow to cool. Then
dip each donut into icing. Add sprinkles
(optional) Enjoy!
Calvin’s Tips:
Rolled oats can be substituted with all-purpose flour for a more doughy
consistency.
53
KEY LIME
CHEESECAKE
Yield: 8 servings | Prep: 10 min • Cook: 12-15 min
177 cal • 10g P • 8g F • 16g C
@cooklikeimbook
Ingredients:
2 scoops (60g) vanilla protein
powder
2 tbsp (30g) egg whites
½ cup (150g) vanilla Greek
yogurt
4oz (110g) 1/3 fat cream
cheese
1 whole egg
8 mini graham cracker pie
crusts
3 limes
Green food coloring (optional)
Instructions:
1. Preheat oven to 350°F
2. In a large mixing bowl, combine protein
powder, egg whites, Greek yogurt, cream
cheese, and egg. Mix until smooth
3. Juice the limes and add lime juice to pie
filling
4. Stir in green food coloring until you’ve
reached desired color (optional)
5. Add pie filling to mini graham cracker pie
crusts
6. Place the pies on a baking tray and add
enough water to cover the bottom of the
tray
7. Bake in the oven at 350°F for 12-15
minutes and enjoy!
Calvin’s Tips:
Though it may add more calories, adding more cream cheese will give this
recipe a better texture. I like this recipe the way it turns out, but everyone has a
different taste palate :)
54
CHEESECAKE
STATE-OF-MIND
Yield: 8 servings | Prep: 5 min • Cook: 85 min
200 cal • 11g P • 8g F • 16g C
@cooklikeimbook
Ingredients:
3.6oz (100g) 1/3 reduced fat
cream cheese
2/3 cup (170g) Dannon® Light
+ Fit® Vanilla Greek yogurt
2 scoops (60g) vanilla protein
powder
Instructions:
1. In a blender, blend together cream
cheese, yogurt, protein powder, egg
whites, egg, and syrup
2. Add filling to pie crust
3. Bake in oven at 350°F for 25 minutes
1 egg
4. Remove from oven, allow to cool, and
refrigerate for 1 hour
1 tbsp (15mL) sugar-free
syrup
5. Top with strawberries and whipped
cream (optional) and enjoy!
46g (2 tbsp) egg whites
1 Keebler® pie crust
Strawberries and whipped
cream (optional)
Calvin’s Tips:
For storage of protein cheesecakes, cover in saran wrap to avoid chewy texture
and dryness.
55
NO-BAKE COOKIES
‘N CREAM PIE
Yield: 12 servings | Prep: 5 min • Cook: 120 min
104 cal • 8g P • 4g F • 10g C
@cooklikeimbook
Ingredients:
Instructions:
3 cups (450g) Dannon®
Light+Fit® Greek vanilla
yogurt
1. In a mixing bowl, combine Greek yogurt,
protein powder, cream cheese, Cool Whip,
and crushed Oreos®
2 scoops cookies and cream
protein powder
2. Pour filling into pie crust. Refrigerate for 2
hours and enjoy!
¾ cup (110g) 1/3 fat cream
cheese
Oreo® pie crust
3.5oz (100g) sugar-free Cool
Whip
4 Oreos® (crushed)
Calvin’s Tips:
Do not freeze. It will be very difficult to cut and the texture will not be as
pleasant when frozen.
56
CAMPFIRE S’MORES
BANANA BREAD
Yield: 10 servings | Prep: 5 min • Cook: 23-25 min
92 cal • 6g P • 11g F • 5g C
@cooklikeimbook
Ingredients:
2 bananas
½ cup (55g) flour
100mL almond milk
2 scoops (60g) vanilla protein
powder
Instructions:
1. In a medium bowl, mash bananas, then
mix in flour, almond milk, protein powder,
marshmallows, chocolate chips, sweetener,
cinnamon, baking powder, and vanilla
extract
1oz (30g) mini marshmallows
2. Pour batter into a loaf pan
1oz (30g) chocolate chips
3. Bake in the oven at 350° for 23-25 minutes.
Enjoy!
35g zero calorie sweetener
1 tsp cinnamon
1 tsp (4g) baking powder
1 tsp vanilla extract
Calvin’s Tips:
For chocolatey flavor in each bite, layer chocolate chips into the batter instead of
throwing it all on top.
57
ZERO CALORIE
SLUSHY
Yield: 1 serving | Prep: 4 min • Cook: N/A
0 cal • 0g P • 0g F • 0g C
@cooklikeimbook
Ingredients:
Instructions:
2 handfuls of ice
1. Add two handfuls of ice to a blender cup
2-4oz water
2. Fill with water half way up to the ice (approx.
2-4oz)
Zero calorie MiO or water
flavoring of your choice
Calvin’s Tips:
3. Add in flavor of your choice and blend until
slushy consistency
This recipe is an easy way to stay hydrated while snacking on something when
your mouth is bored during a calorie deficit. The more ice you add, the more
satiated you will feel.
58
BUTTERFINGER®
PEANUT BUTTER ICE
CREAM SHAKE
Yield: 1 serving | Prep: 5-10 min • Cook: N/A
366 cal • 36g P • 11g F • 36g C
@cooklikeimbook
Ingredients:
1 cup (140g) frozen banana
2/3 cup (150mL) almond milk
4 tsp (20mL) water
1 scoop vanilla protein powder
1 tbsp (16g) PBfit™
1 handful of ice
Instructions:
1. In a blender, add in all ingredients in
no particular order. Blend until smooth
consistency
2. Pour into a cup/glass of choice and top
with whipped cream and Butterfinger®
pieces. Enjoy!
2 mini Butterfinger®
(crumbled)
Pinch of salt
Fat-free whipped cream
(optional)
Calvin’s Tips:
Instead of Butterfingers® , this can also quickly turn into a Reese’s or a
NutterButter shake just by switching the topping.
59
CHOCOLATE PEANUT
BUTTER ICE CREAM
Yield: 1 serving | Prep: 4 min • Cook: 120-240 min
282 cal • 34g P • 5g F • 23g C
@cooklikeimbook
Ingredients:
5oz (140g) frozen banana
1/3 cup (80mL) of almond milk
1 tsp (2g) cocoa powder
1 scoop chocolate protein
powder
2 tbsp (16g) PBfit™
Handful of ice
Instructions:
1. In a blender, add in your frozen bananas
and then your almond milk
2. Add in the rest of your ingredients in no
particular order
3. Blend until smooth
4. Pour in a tupperware
5. Freeze for 3-5 hours before serving and
enjoy!
Calvin’s Tips:
Frozen banana slices seemed to work better than whole bananas during the
blending process. Freeze for a minimum for 3 hours to get the correct texture of
ice cream. Add on any toppings and enjoy!
THANK YOU