Cookbook
Cookbook
Cookbook
cookbook.pdf
Saved to Dropbox • 14 Dec 2021 at 12:57
cookbook
reverse
eating!
˚。⋆˚an eating
disorder cookbook⋆⋆
。˚ ⋆
this book is brought to
you by yours truly,
please add low cal
recipes, tips and tricks
to the next few pages!
this is a safe space to
come back to when
you’re in a rush and
looking for a good
meal🫐
a few rules:
● do not erase any
recipes / tips
● don’t spam or
mess things up
● be respectful
● when creating a
recipe, specify
calories and if it’s
vegan/vegetarian/
else🍰
● you can add
food photos for
recipes!
● you can add
your twt user
when adding a
recipe!
recipes:
this section is meant for
recipes, please only add,
do not erase other recipes!
+ just a note: i
changed the
format of the
docs so that
people will have
to make
suggestions and
not be able to
make drastic
changes without
approval! (so that
no one deletes
everything at
once)❤
+ YOU GUYS
ARE STILL
ABLE TO MAKE
CHANGES AND
ADD RECIPES
& TIPS!
a few of my (@stravdangel
on twt) oatmeal recipes!
berry oat🍓 🫐 (vegan, low
cal)
ingredients:
° 27 grams oatmeal ( 100
c4| )
° 4 strawberries ( 15 c4| )
° 10 blueberries ( 8 c4| )
° 20 ml hazelnut milk ( 14
c4| )
-or milk of choichhjj
° cinnamon
° salt
° water
— total : 137 c4|
directions:
add the oats and an equal
amount of water + the
cinnamon and a bit of salt!
into a pot, let them get to a
boil then reduce the heat.
add half the blubes and half
the strawberries (chopped)
and keep mixing a bit.
place the oats in a bowl, add
the rest of the berries as
toppings, add the milk and
enjoy!
apple cinnamon crisp oats
🍏 : (vegan, low cal)
ingredients:
° green (or red) apple (50-80
c4|s)
° cinnamon
° 20 grams of oats (78 c4|s)
° 20 ml hazelnut milk ( 14
c4| )
- or milk of choice
° water- 20 ml
directions:
add the oats, cinnamon, salt
& the water into a pot,
simmer, reduce heat.. stir
and place in a bowl.
add the chopped apple,
(optional- nuts/almonds
butter) and top with
cinnamon and the milk!💋
— total: 142 c4|s, (change
depending on size of apple
& toppings!)
Ingredients:
• 1 egg
• Half a banana
• 2tbsp milk
• 1tbsp flour
• Stevia (optional)
directions:
Mix it all together and cook
in a non-sticking pan at a
very low heat. When
bubbles start forming, you
can flip them.
— total (1 pancake): 18
calories
Recipe by
@meridahatesfood on twt,
check out their account!
Ingredients:
Instructions:
Recipe by:
@chem1kcalwh0re
Ingredients:
Instructions:
Recipe by:
@chem1kcalwh0re
Ingredients:
1 or 2 potatoes
Olive Oil
Cayenne
Garlic powder
Instructions:
Literally just
Instructions:
🏷 : low cal
Ingredients :
60 g tuna ( 60 cals )
sriracha ( 0 cal )
Instructions :
Smash tuna with a fork
until separated, stir in
sriracha. You can also add
other seasonings if you
want ofc. I cook the tuna
on a pan at first, but it is
optional. Beat egg whites in
a bo wl with a fork until
foamy. Pout them into an
empty pan and swirl them
around until they cover the
whole pan. Add kale and
tuna to one side of the
omelette when the corners
start to turn up, then flip it
onto the side.
recipe by @boybmi :)
Pita Pizza
Ingredients:
3 or 4 tablespoons tomato
sauce (25 cals)
24 grams shredded
mozzarella (70 cals)
ingredients:
directions:
mix all ingredients until well
combined and drop by
teaspoonful on a cookie
sheet, add just a splash of
water (if needed) to make
dough stick together
Coconut cookies
15 servings
Ingredients:
—2 eggs
—sweetener
Procedure;
recipe by @strberrycals on
twt <3
Egg-Cabbage Pancake
(Baechujeon)
🏷 vegetarian, breakfast,
snack
1 serving
Ingredients:
1 cup cabbage
¼ onion
2 scallions/green onions
1 egg
¼ tbsp butter
Instructions:
1 serving
Ingredients
¼ cabbage head
3 green onions
1 chiecken breast
Non-stick spray
Instructions:
Chop cabbage, onion, &
green onions into big chunks.
Mix garlic,
gochujang/sriracha, soy
sauce, cooking wine/white
wine vinegar, sugar/stevia,
plum extract/hoisin, sesame
oil, and a pinch of pepper in a
small bowl to create
marinade. Coat a saucepan in
non-stick spray and heat up
to medium heat. Add
chopped & cleaned chicken
breast, add pepper & salt to
season, stir fry for a couple
minutes. Add cabbage,
onion, and leek, and stir fry
until cabbage & onion just
start to wilt. Add a glass of
water to the pan, and the
marinade. Stir fry until stew
is bubbling and chicken is
fully cooked.
Chicken-Veggie Spring
Rolls
🏷 dinner
11 servings
Ingredients
4 oz lean ground chicken
Salt &
pepper
2 cups kimchi
¼ cabbage
2 carrots
4 green onions
Non-stick spray
Egg-Cabbage Sandwich
🏷 lunch, sandwich
1 serving
Ingredients
⅙ cabbage
● 1 egg
1 egg white
1 tsp mayo
1 tsp ketchup
Instructions:
Chop cabbage into slivers.
Whisk together egg & egg
white. Season with salt &
pepper. Mix with cabbage.
Pour mixture into a non-stick
spray-lined saucepan. Cook
until cooked on both sides.
Lightly toast bread slices, and
spread ketchup & mayo on
the slices. Assemble sandwich
with egg-cabbage pancake.
Optionally, sub the 1 egg
with 2 more egg whites, and
add 1 oz low-fat mozzarella to
the sandwich. Adds 40 cals.
Veggie Omelette
🏷 breakfast
1 serving
Ingredients
1 leek
1 small carrot
½ zucchini
1 egg
2 egg whites
Non-stick spray
Instructions:
by @rebrandedlia on twt
Ingredients:
1 egg
rice cakes!
salt
chili flakes/chili pepper (to
taste)
cals:
frozen watermelon
smoothie bowl
<3 (cautiouscritter twt)
1 ½ cup watermelon
20 blueberries
cals:
146 with!l
by @zerocalboba on twt
ingredients
instructions
● in a non
stick/regular frying
pan heat 2 parts
sugar and 1part
water till boiled
● when boiled and
combined turn off
heat and let cool
my favourite porridge
flavours <3
basic ingredients:
- ¼ cup / 25 grams
rolled oats
- ¼ cup / 60 mL
water
- ¼ cup / 60 mL
light soy milk
toppings:
- strawberry
porridge:
- ⅓ cup
halves / 4
medium
frozen
strawberrie
s
- 1 fresh
strawberry
- peachy porridge:
- ½ whole
peach (60
g)
- ⅓ green
apple (50 g)
- 1 tsp / 3
grams
cinnamon
instructions:
2. OPTIONAL: stir
in a sweetner packet
(strawberries can be
a bit tart so it helps
add sweetness but
it’s not necessary for
the apples or
peaches).
ingredients:
- 1 egg
- 2 teaspoons / 10
mL light soy milk
- ⅓ cup / 10 grams
spinach
- 4 cherry tomatoes
instructions:
3. whisk together
your egg and soy
milk until you get a
bubbly mixture.
4. mix in your
cherry tomatoes and
spinach into the egg
mixture and lightly
mix.
ingredients:
- 1 egg white
- 2 teaspoons / 10
mL water
- ¼ teaspoon / 1
gram salt
- ⅛ teaspoon / less
than 1 gram baking
powder
- 1 teaspoon / 5
grams flour
instructions:
1.
:: Lemon Blueberry
Cupcakes
ingredients;
-½ cup of frozen
blueberries (42 calories)
-¼ of water
directions;
● Cook the
blueberry and
the lime juice
with the water
on low heat until
it looks almost
like jam
● in the oven,
180-200°C
(356°F)
● for 25-30
minutes
● enjoy!! ^^
Nourish bowl <3
-1 egg
-1 tbsp garlic(optional)
[recipe by @minimarkly on
twitter]
- 1 ½ tablespoon
all purpose flour
(42 cals)
- 2 tablespoons
egg whites or 1
egg white (16
cals)
- 2 tablespoons
milk (i'm using
lactose free 2%
for 16 cals but
may vary based
on what you use)
- 2 tablespoons no
added sugar
applesauce (12
cals)
- Cinnamon (0
cals)
- Pinch of baking
powder (0 cals)
- Sweetener (0
cals)
Directions
Blueberry
Oatmeal 100kcals
By
@faerybonez/@dizzyloon
ymoony on twt
100kcal/serving, recipe
makes 4 Servings
Ingredients:
● 1 cup old
fashioned rolled
oats (300kcal)
● 1 cup frozen
blueberries (70kc
al)
● 2 cups
water adjust to
change texture
● Zero calorie
sweetener (I
recommend
allulose or stevia)
● 1 cup
unsweetened
almond milk
(30kcal)
Directions: combine
oats, water, and frozen
blueberries in a large
bowl (or pot if using
oven). Microwave (or
cook on stovetop at
medium-low heat)
checking and stirring
every 1-2 minutes until
oatmeal is desired
texture. Add zero cal
sweetener of your choice
to taste. Weigh or
measure and divide by 4
to get one serving size
(varies based on
water/cooking time).
Separate one serving
and store the rest, or
store all of your oatmeal.
Add ¼ cup almond milk
to each serving
individually. I
recommend reheating
before adding almond
milk for leftovers.
20cal mini chocolate
chip
cookies@lyricfemme
vegetarian
ingredients:
-2 tsp applesauce
-⅛ tsp salt
directions:
INGREDIENTS: ok
- 2 cabbage leaves
- ½ a cucumber
- 3 tbsp of
avocado
- 100g of tomato
- 30g of onion
- ½ a zucchini
- 15g of red
pepper
DIRECTIONS:
First of all, dont break the
leaves, you’ll need them
whole since they are the
wrapping. Boil then until
they’re soft.
1. anytime you
feel hungry eating
1/4th of a
teaspoon of carom
seeds helps as it’s
a natural laxative
and curbs your
appetite (note -
it’s kinda hot)
3. drink a glass of
water before
eating, then 3 sips
of water before
and after each
bite. it helps with
getting full faster
4. Eating spicy
food helps reduce
sugar cravings
and helps boost
metabolism!
5. When you’re
hungry wait the
most possible and
only eat a portion
that you control
(no more food
than wasn’t
supposed to be
eaten)
6. Use small
plates and chew
slowly
7. Using
chopsticks can
help you slow
down as for most
people it takes a
bit longer to eat
with them
8. Instead of
drinking a full
glass of milk, just
put some and mix
it up with water
so it has half the
calories for the
same amount (you
can also add
sweetener to it).
9. Hungry? Deep
clean your room,
do some
homework, go for
a walk, read a
book! Works
wonders.
11. If you’re
having bad
cravings write
them down, wait
30 mins and then
decide if you
want to have a
small amount of
it.
14. Exercise is an
excellent appetite
suppressant.
15. If you finished
your meal but
you’re still
hungry, instead of
going for seconds,
get up and do
your dishes, clean
the kitchen and
everything you
used for making
your meal, it
helps calm the
hunger anxiety.
Proposing this
part
20. Visualize
your goals, look
at thinspo or
motivational
things
24. If you’re
really hungry or
feel like you’re
about to binge,
make yourself eat
in front of a
mirror. You will
eat a lot less if
you have to watch
it. Also body
check before
eating to make
you not want to
eat.
25.
Macronutrients
are really
important, all
calories are not
the same. Carbs=
what your body
uses for
immediate energy,
if you completely
cut them out you
usually end up
binging. Protein=
keeps your body
tissues and
muscles from
deteriorating,
makes you feel
full for longer.
Fats= absorb
vitamins, protect
organs, cell
growth. Overall
fats are the ones
you can cut out
the most, but still
try to get a little
bit of each.
26. Volume
eating!! This
means eating
foods that give a
lot of physical
size .for low
calories, because
they will
physically fill
your stomach. A
good example of
these foods is
almost all kinds
of vegetables.
You can fill your
stomach for less
than 100 cals if
you eat only
vegetables. To
make this more
sustainable and
realistic, add a
protein source
like tuna, salmon,
or tofu so that the
full feeling lasts
longer, and you
have a bomb ass
salad, usually for
a c4lorie range of
150-300
depending on
your specific
ingredients.