Cookbook

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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!)

banana muffin oat “cereal”


🧁 (vegan, low cal)
ingredients:
° 20 grams oats (78 c4|s)
° one small banana (around
90 c4|s)
° cinnamon best
°?? milk ??
- optional 1 tsp of maple
syrup (or any sweetener)
directions:
take the banana and mash
it, grab a pan and spray a
bit of oil/ use a non
stick pan. toast the oats on
the pan and then add the
banana, cinnamon (and
sweetener), mix them
together (on the pan) and
they should stick together
and form little balls of
oatmeal and banana!
when the little oat and
banana balls get toasted
enough to your liking, turn
off the heat and place them
in a bowl. add milk and
enjoy!!
— total : 168 c4|s!
(without the milk &
sweetener)

bread toast (low


cal) (@totheboner on twt)
ingredients -
• bread of your choice
• oil of your choice
• salt
• red chilli powder
directions -
• use coconut or canola oil
and spread a thin layer on
ur pan
• place the bread slices and
let them sort of toast for a
while
• once they’re golden
brown add a pinch of salt
and red chilli powder
[ i usually eat 2 slices of
brown bread but
multigrain bread would
probably be better. this is
pretty filling without all the
calories that a normal
cheese toast or a butter
toast would have ]
— total : 170 cals

low cal pancakes

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!

Spicy Noodles w/Egg


(low cal)
Ingredients
1 fried egg (90 cal)
200 gram Shirataki Noodle
(10-15 cal depending on
brand)
1 cup spinach (7 cal)
Hot Sauce (0 cal)
Coconut Amino soy sauce
replacement (0 cal)
directions
In a pot, boil 1-2 cups of
water. Add hot sauce and
soy sauce replacement to
taste. Rinse your spinach
thoroughly. When the
water boils, add your
spinach and noodles, and
allow them to cook for 5-10
minutes. In a pan, fry one
egg. Serve and enjoy.
Total cal: 107-112
(recipe by ayanamicalz on
twitter)

Miso soup w Egg+Tofu


🏷 low carb
Ingredients:
1 packet instant miso soup -
16 cal
1 egg - 70 cal
40g Tofu - 30 cal
Directions:
Add 1 cup of water to a
small saucepan and bring it
to a boil then crack the egg
into the water. Turn off the
heat and let the egg cook
until it’s completely solid.
Add the instant miso and
tofu. Serve and enjoy 🤗
Total cals: 116
(Very good breakfast meal
esp in colder climates 🥶 )
Recipe by @dumplingcals

Ridiculously Low Cal


“Nutella”
🏷 low carb, vegan,
vegetarian, spread, dessert
Ingredients:
Cocoa Powder
Milk of choice (i used
unsweetened soy milk)
0 cal sweetener
Directions:
Mix all the ingredients in
the bowl. That's it. Adjust
the liquid content based on
the desired consistency. You
can add additional flavours
if you want, like PB2 or
vanilla essence. Microwave
it if you want a looser
consistency. Can be stored
in the fridge for as long as
the milk lasts.
Total Cals: 130 cals/100g
(100 cals if you used water)
(It tastes great on bread.
Since its so low-cal I like to
drench my shit in this.
Check the next recipe for a
low-cal meal with this
spread)

Low Cal Choco-Cheese


Toast
🏷 vegan, vegetarian, street
food, dessert
Ingredients:
2 slices of bread of choice
(white works best but
brown works too)
1-2 tbsp low-cal nutella (see
previous recipe)
1 cheese slice
Directions:
Spread the chocolate spread
on both slices of bread and
place the cheese in between
them. Toast it up, drizzle
some more of the low-cal
chocolate spread on top, or
sprinkle some PB2 for
garnish and serve hot.
Calories: 260 cals (with 50g
of the chocolate spread and
2 regular white bread slices)

Spicy Enoki Mushroom


“Noodles”
🏷 vegetarian
Ingredients:
200g Enoki mushrooms -
74 cal
1 tbsp chili oil w/ crunchy
garlic - 105 cal
(Optional sesame seeds)
3 tbsp tomato concentrate -
30 cal
Directions:
Add ½ cup of water and
tomato concentrate to a
small saucepan. Let it cook
for a few mins until the
weird taste is gone. Let it
reduce till it’s a thick sauce
or add more water if it’s too
thick. Turn off the heat.
Add the enoki and mix it w
the sauce then add the chili
oil + sesame seeds. Serve
and enjoy 👹
Total cals: 229 (recipe by
@dumplingcals)
Low Cal Grilled cheese
- Two slices white
bread, Crust
removed (64)
- 1 teaspoon
margarine (34)
- Kraft singles slice
(60)
INSTRUCTIONS
1. Place 1 teaspoon
Margarine in a Pan,
put on stove top
Until sizzling
2. Place two pieces
White bread on
your pan, press
down on it!!
3. Flip The bread
once it Appears
toasted,
-

Low Cal Chocolate


Sponge Cake

Tags: vegetarian, low cal,


dessert

Ingredients:

20g all purpose flour (73)

10g cocoa powder (23)


2 egg whites (34)

Sweetener of choice (I use


stevia, works just fine, but 2
tbsp of allulose(14) also
works! Sugar will make it
have a lot more calories
(1tbsp - 48))

Instructions:

Preheat the oven to 170C


(340F). Beat eggs until they
form soft peaks, then add
your sweetener and beat
until they become firm. In a
separate bowl, mix flour
and cocoa (baking
powder/soda is optional,
adds to the fluffiness and is
0cal).Fold in flour+cocoa
mixture into the eggs with
gentle movements (try to
use as few as possible so the
eggs don’t get broken up!).
Put in a baking tin and
bake for about 20 minutes,
or until “it feels/looks
right”. When done, turn off
the oven and open it
slightly, let the cake cool
inside for 10 minutes (so it
keeps its shape). Enjoy
dears!

Total cals in the whole


cake and ⅛ (a slice):

Stevia version: 130 calories


for the whole cake (one
slice is 16)

Allulose version: 144


calories for the whole cake
(one slice is 18)

Sugar version: 178 calories


for the whole cake (one
slice is 22)

Recipe by:
@chem1kcalwh0re

Pineapple Ice Cream

Tags: vegan, vegetarian,


dessert, fruit based, cold

Ingredients:

150g pineapple (75)

⅓ cup of almond milk (20)

Sweetener optional (1tbsp


maple syrup 52)

Pinch of salt optional (0)

Instructions:

Freeze pineapple chunks


(about 2-4 hours or more).
In a blender, combine
frozen pineapple, almond
milk and sweetener if you
are using one. Blend
thoroughly, until it is
relatively smooth.
Tips, Suggestions,
Alternatives

Using orange juice instead


of almond milk is also a
way to do it! The ratio is
one to one

You can add ice cubes when


blending (enhances
volume)

Honey instead of maple


syrup is also an option,
only it won’t be vegan
anymore

Total calories (entire


recipe)

Almond milk, no maple


syrup: 95

Almond milk with maple


syrup: 147

Orange juice, no maple


syrup: 112

Orange juice with maple


syrup: 164

Recipe by:
@chem1kcalwh0re

Air fried potatoes


Tags: vegan, vegetarian,
dinner

Ingredients:

1 or 2 potatoes

Olive Oil

Cayenne

Garlic powder

Salt and pepper

Instructions:

Cut your potatoes as


desired, add a tad bit of
olive oil to make seasonings
stick, and then season as
you want. cook for 8-10
minutes or until tender and
crisp.

Total cals for one potato


and 4 potatoes

One potato is estimated


about 45 kcals

Four potatoes estimated


about 180 kcals

Hummus Rice cakes


(luvextra211 on twt)

Tags: vegan, vegetarian,


savory
Ingredients:

Literally just

1- Hummus usually 30-50


calories (I prefer spicy
hummus)

2- Plain rice cake (30


calories) (could be any
flavor of your choice)

Overall calories: About 60-


80

Instructions:

Literally just spread the


hummus on the rice cake. If
I’m using spicy hummus I
squeeze ½ lemon juice on
top cuz yum

Egg white tuna omelette

🏷 : low cal

Ingredients :

3 large egg whites ( 34 - 51


cals )

60 g tuna ( 60 cals )

½ cup chopped kale ( 3


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.

Total calories : 114

recipe by @boybmi :)

Pita Pizza

Tags: low cal, dinner

Ingredients:

1 small pita bread 38g (100


cals)

3 or 4 tablespoons tomato
sauce (25 cals)

24 grams shredded
mozzarella (70 cals)

1 slice of 12 gram serrano


ham (28 cals)
Instructions:

Preheat oven to 350


degrees. Spread tomato
sauce on pita bread evenly.
Add most of the cheese
(not all) on top of pita
bread. Cut serrano ham
into little pieces and place
ion the pita bread.

Put into the oven for ~4 or


5 minutes. Take out of the
oven, top with remaining
cheese, and place back into
oven for another 2 minutes.
Serve and enjoy

Makes 1 individual pizza.


Total: 230 cals

low cal chocolate chip


cookies (@LINOkilo on
twt)

ingredients:

1/2 cup granulated sugar

1/2 cup brown sugar


1/4 cup butter or margarine,
melted
1 egg white
1 cup flour
1/2 tsp. baking soda
1/2 cup chocolate chips

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

bake at 350 for 8-11 minutes


and enjoy!

each cookie is supposedly


83.1 cals

total fat: 2.9g

Coconut cookies

🏷 vegetarian, dessert, snack

15 servings

about 20 cals each

Ingredients:

—100 grams coconut

—2 eggs

—sweetener

Procedure;

1.Mix all ingredients

2. Make cookies with the


mixture

3.Bake at 180° for 20 mins

recipe by @strberrycals on
twt <3
Egg-Cabbage Pancake
(Baechujeon)

🏷 vegetarian, breakfast,
snack

1 serving

145 cals total

Ingredients:

1 cup cabbage

¼ onion

2 scallions/green onions

1 egg

¼ tbsp butter

Salt & pepper

Instructions:

Slice cabbage and onion into


thin slivers. Chop scallions.
Mix everything with egg in a
mixing bowl, with a whisk or
spatula-like spoon. Season
with salt & pepper. Melt
butter in a saucepan. Pour
pancake “batter”
into saucepan, and cook until
both sides are golden brown.

Chicken-Veggie Stir Fry


🏷 dinner

1 serving

With substitutions, 316 cals.


Without, 401 cals. (original
recipe is more authentic to
Korean cuisine)

Ingredients

¼ cabbage head

½ large white onion

3 green onions

1 tsp minced garlic

1 tbsp gochujang (sub.,


sriracha)

2 tsp soy sauce

2 tsp cooking wine (sub.,


white wine vinegar)

1.5 tsp sugar (sub., 1 tsp


stevia)

2 tsp plum extract (sub.,


Hoisin sauce)

1 tsp sesame oil

Salt & pepper

1 chiecken breast

Non-stick spray

Optional: 2 tsp chili powder

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.

Optionally, eat with kimchi


&/or noodles of your choice;
garnish with 1 tsp of sesame
seeds.

Chicken-Veggie Spring
Rolls

🏷 dinner

11 servings

71 cals each, makes 11 spring


rolls. 2 is filling enough.

Ingredients
4 oz lean ground chicken

2 tsp white wine vinegar

Salt &
pepper

2 cups kimchi

¼ cabbage

2 carrots

4 green onions

1 tsp minced garlic

2 tsp soy sauce

1.5 tsp Stevia

2-4 tsp chili powder

11 rice paper/spring roll


wrappers

Non-stick spray

Mix chicken & white wine


vinegar in a bowl. Season
with salt and pepper. Chop
up the kimchi, cabbage,
carrots, and green onions into
small pieces. Mix into the
bowl with chicken. In a
separate, small bowl, mix the
garlic, soy sauce, sugar/stevia,
& chili powder. Mix this
sauce into the filling bowl.
Place a bit of the filling into
the center of a sheet of rice
paper. Fold in the four sides,
then roll tightly. Don't
overfill or roll too tightly
since the paper is thin. Place
onto a parchment paper-lined
baking sheet/tray. Spray over
top of the spring rolls with
non-stick spray. Bake in the
oven on 350 degrees F for ~15
minutes (until golden).

Egg-Cabbage Sandwich

🏷 lunch, sandwich

1 serving

252 cals total

Ingredients

2 slices Nature’s Own bread

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

190 cals total

Ingredients

1 leek

1 small carrot

½ zucchini

1 egg

2 egg whites

1 tbsp soy sauce

Non-stick spray
Instructions:

Chop leek, carrot, and


zucchini into tiny pieces.
Whisk together the egg, egg
whites, and soy sauce until
slightly fluffy. Line pan with
non-stick. Pour in egg
mixture. Pour in vegetables
onto the omelet. Flip and
cook until golden

banana & Cinnamon Skewer


(🏷 sweet, snack, fruit based

by @rebrandedlia on twt

ingredients: 1 banana (~100


cals), cinnamon (to taste, 19
cals per tbsp)

directions: cut banana into


medium slices, i dip the end
of each slice into cinnamon as
i go, and put each one on a
skewer stick! it's nice & easy,
makes me feel productive. i
usually have this for lunch as
a main course.

variations: mix in some sliced


strawberries (5 cals each) with
only ½ a banana and it can
potentially cut to roughly 65
(not including cinnamon)
cals

experiment with your fruits


of choice! all types of fruit
skewers are go to’s personally
total cals banana: 119,
varying on how much banana
& cinnamon used. banana &
strawberry: 81

low cal avocado and egg


breakfast :) (cautiouscritter
twt heh)

🏷 low cal, breakfast, snack,


vegetarian

Ingredients:

1 egg

~0.1 medium avocado (per


cake))

rice cakes!

salt
chili flakes/chili pepper (to
taste)

fry egg in a non stick pan,


(sunny side up or normal),
whilst that is happening
prepare 1-2 rice cakes (hungar
preference) with a thin layer
of avocado (you really don’t
need much! it’s a fear good
for a lot i know but it’s so
good for you in small
amounts!) take the egg off
and place it on top of rice
cake :) then add salt and chili
flakes for taste (paprika is also
good)

cals:

1 cake and 1 egg: ~131

2 cakes and 1 egg: ~190

2 cakes and 2 eggs: ~262

frozen watermelon
smoothie bowl
<3 (cautiouscritter twt)

🏷 low cal, breakfast, snack,


vegetarian
ingredients:

1 ½ cup watermelon

20 blueberries

30g greek yogurt

around ½ cup water

freeze yourself the


watermelon and blueberries
(make sure watermelon is
chopped into SMALL pieces
i recommend ½ inch ish),
then in a food processor/
blender simply add the
ingredients and blend, adding
more or less water to create
more of a smoothie
consistency. i love also adding
½ cup of frozen pi apple it
takes it next level! if you want
more creamy add almond/oat
milk :)

cals:

105 cals w/out pineapple

146 with!l

low cal starbucks vanilla


sweet cream cold brew
(homemade version)

by @zerocalboba on twt

ingredients

1 tsp vanilla essence/ extract


(20 cals)

10g brown sugar (38 cals)

¼ cup unsweetened almond


milk (8 cals)

cold brew (measurement


depends on how bitter you
want it )

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

● mix essence and


milk in a bowl along
with the cooled
sugar water

● pour your select


amount of cold
brew into your
preferred cup and
pour the vanilla
sweet cream on top

total cals (without cb) 66 cals

my favourite porridge
flavours <3

🏷 low cal, breakfast,


vegetarian, vegan, gluten free

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)

- apple pie porridge:

- ⅓ green
apple (50 g)

- 1 tsp / 3
grams
cinnamon

instructions:

1. cut your chosen


fruit into small bite-
sized pieces (tip:
leave about ⅛ of the
apple/peach and cut
that into thin slices
for presentation
later).

put your heat on high and


bring your water to a boil and
add your fruit and ¾ of the
cinnamon if making the
apple pie porridge (note: if
making strawberry porridge
don’t add the fresh
strawberry) and keep stirring
until the fruit softens. the
peach and strawberries will
soften quickly, but the apple
will take a while.

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).

3. once the fruits


have softened, lower
your heat to
medium-low and
stir in the oats. if a
lot of water
evaporated feel free
to add some more
here but remember
you’ll be adding
more liquid later.
4. once the oats have
absorbed all the
liquid, take your
porridge off of the
heat and stir in your
chosen milk type.

5. top with the fruit


you set aside
(peach/apple/fresh
strawberry slices)
and sprinkle the
remaining
cinnamon on the
apple pie porridge.

notes: although there’s only


¼ cup of oats, by cooking
them with the fruit it adds a
lot of volume (and flavour
too!). for the apple pie
porridge, you can cook your
apples in a small bowl with
about a tablespoon of water
and the cinnamon (and a bit
of sweetener if you want) to
speed up the process and then
add that to the boiling water
because it takes apples a long
time to soften. also, if you
want to make this gluten free
just use gluten free oats
(they’re usually a bit more
expensive).

strawberry porridge: 130 cals

peachy porridge: 130 cals

apple pie porridge: 140 cals


egg muffins (makes three)

🏷 low cal, breakfast, gluten


free

ingredients:

- 1 egg

- 2 teaspoons / 10
mL light soy milk

- ⅓ cup / 10 grams
spinach

- 4 cherry tomatoes

instructions:

1. preheat your oven


to 180º C / 350º F.

2. cut your cherry


tomatoes into
quarters and thinly
slice your spinach.

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.

5. line three holes of


a cupcake baking
tray with baking
paper and pour the
mixture into these
three holes.

6. bake for 15-20


minutes until the
egg muffins are set.
if you have an
airfryer, you can
bake them for 10-15
minutes and then
remove them from
the baking paper
and throw them
into the air fryer for
about 5 minutes to
get them crispier on
the outside.

90 cals for all three / 30 cals


each

super low cal tortillas


(makes 2)

🏷 low cal, staples

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

l0w c4l, snack, not vegan


safe :D

the total recipe is 9


servings

70 cals per serving

ingredients;
-½ cup of frozen
blueberries (42 calories)

-a lil bit of lime juice

-2 eggs (140 calories)


-4 tbsps of low fat greek
yogurt (70 calories)

-1 cup of oat flour (375


calories)

-tsp of baking powder

-¼ of water

-stevia sugar (optional)

directions;
● Cook the
blueberry and
the lime juice
with the water
on low heat until
it looks almost
like jam

● when its done,


put it in a bowl
and add the rest
of the
ingredients

● mix them up,


and add a lil bit
of blueberries
(optional)

● in the oven,
180-200°C
(356°F)
● for 25-30
minutes

● you can add a


little bit of greek
yogurt,
blueberries and
lemon on the top
for decoration

● enjoy!! ^^
Nourish bowl <3

-1 egg

-1 cup kale/spinach (kale


recommended)

-¼ cup black beans/beans


of choice

-1-2 tbsp tomato paste

-1 tbsp garlic(optional)

-a bit of onion (optional)


-¼ cup chopped broccoli
(optional)

add spinach/kale to a pan


(medium heat) with a bit
of salt and sauté down
until leaves are limp and
desired texture. remove
from pan and into a bowl
and immediately add in
beans+tomato paste (and
optional onion and garlic)
after spraying pan w/
quick 0cal spray. cook
until heated and place on
top of kale/spinach in a
bowl. spray your pan one
more time and crack an
egg! let it cook on med
heat and plate on top of
vegetarian “chili”
bean+tomato paste mix u
made earlier!! feel free to
cook broccoli and place it
around bowl. this whole
thing is 172 calories with
12 grams protein, 4.8 g
fat, and 21.6 g of healthy
complex carb sources!! (it
also tastes like chili and i
eat it to fuel me for
athletics!!)
it’s not the prettiest but
its divine!

[recipe by @minimarkly on
twitter]

Low Cal Pancakes


Ingredients

- 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

Beat egg whites to form


stiff peaks

Mix in a separate bowl


flour cinnamon, baking
powder, and sweetner (if
dry)

Then add in the same


bowl the applesauce,
milk, and sweetner (if it
was a liquid)
Add the egg whites and
mix

Cook on medium heat and


spread it into a pancake
shape with a spoon

Makes around 5 pancakes


depending on the size and
only 86 calories for all of
them!

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 tbsp salted butter


(softened)

-2 tsp applesauce

-½ cup brown sugar

-1 tsp vanilla extract

-⅛ tsp salt

-1 large egg white

-¾ cup all purpose flour

-¼ tsp baking soda

-⅓ cup chocolate chips

directions:

-preheat oven to 375°F

-cream together butter,


applesauce, and sugar.
then add vanilla extract,
salt, and egg white and
mix well
-in a separate bowl, mix
flour and baking soda. stir
into batter and add
chocolate chips

204 kcal veggie wraps


(two wraps)

Its pretty big and filling, i


usually have 2 a day and I
dont feel hungry or even
have cravings.

INGREDIENTS: ok

- 2 cabbage leaves

- 1tbsp of olive oil

- 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.

Put the oil in a pan or wok


and add the onions. Once
you see them lose color
add the zucchini and the
cucumber. Wait a minute
or two and add the tomato
and red pepper.

Don't let anything sit.


You’ll gonna have to stir
it so nothing gets burned
and it all cooks evenly.
You’ll know when its all
done.

Then use the leaves as


wrappers, add the cooked
veggies and the avocado.

Its really tasty and super


filling.

I use olive oil for the


omegas, but you can
switch it for whatever you
like. You can also add
corn, or other legumes.
food tips & tricks!
please add your food
hacks and any other tips u
have!

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)

2. eat slow and


avoid swallowing
air to prevent
bloating

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.

10. Go out. Don’t


stay at home if it
makes you
anxious and
makes you eat.
For me, when I
make plans and
go out, I forget to
eat as I am busy.

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.

12. If you have


food at home that
you know will
cause you to
binge or ruin your
diet just throw it
away. You will
forget about it and
won’t be anxious
or questioning
whether to eat it.

13. If you are


tired of drinking
water, buy some
water flavoring.
There are many
brands like the
Crystal flavorings
and it's actually
cheaper than
buying zero
drinks.

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.

16. If you tend to


binge, don’t stash
any food
anywhere. When
grocery shopping,
stack up on
berries so you
don’t overeat
anything
unhealthy.

17. Quite basic


but honestly so
helpful: GREEN
TEA!!! Appetite
suppressant, can
burn up to 100
calories
18. if green tea
isn’t yr thing,
white tea is a
great alternative !!
it is the best
appetite
suppressing tea
and its roughly 2
cals / cup (as with
most teas)

Proposing this
part

19. Watch gross


mukbangs!!! Big
appetite
suppressant

20. Visualize
your goals, look
at thinspo or
motivational
things

21. Drink coffee!


Ita natural
laxative, energizer
and an appetite
suppressant
22. Try drinking
soda and other
dark coloured
things with straws
if you can't keep
to just water. Dark
liquids stain your
teeth and you
might be drinking
a lot to fill up
your tummy

23. Eat frozen


fruit! It is tastier
and it makes you
eat slower and
chew more. I
recommend
berries, grapes,
mango, and
melon.

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.

27. Try not to


snack. Instead, if
you have a calorie
limit, save those
cals for a meal or
two, preferably
later in the day.
This way you will
get used to fast
and wont have
cravings as often.

28. Replace your


snacks with fruit
and vegetables. If
you wanna b!nge,
eat them instead
so you won't feel
guilty about it.

29. Try and give yourself


little treats after reaching
a set gw to prevent
binging, for example a
100cal mug cake or some
pasta to keep yourself
motivated and binge
free!!

30. whenever you feel


hungry and can not resist
eating, you might be
craving flavor not food.
so add more flavor, like
extra seasoning,
overpowering spices and
herbs, etc. small portion
loads of flavor will leave
you satisfied and prevent
binging <3
31. only eat if the meal
looks pretty. this way, you
would spend more time
preparing your meal and
you would eat less :0

31. do exercise you


actually enjoy! workouts
like sydney cummings
can get exhausting and
boring, but doing things
like putting a yoga mat
with blankets on the floor
and letting the
slipperiness simulate a
treadmill as u run in place
(it sounds insane but as a
track runner it actually
feels like a treadmill) so u
can run without going
outside makes working
out more enjoyable!

32. to avoid “skinny-fat”,


find some form of
exercise you enjoy!
exercising doesn’t just
burn cals, it’s been proven
to improve memory and
boost endorphins :) i
recommend trying pilates
with
“imsweatyandiknowit” on
youtube!

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