BWS Cookbook

TABLE OF CONTENTS
HOW WILL THIS COOKBOOK HELP ME? 3
LITTLE FAT LOSS INGREDIENT TWEAKS 4
RECOMMENDED KITCHEN EQUIPMENT 5
SHOPPING FOR THE RIGHT INGREDIENTS 6
HOW TO GET STARTED 9
MAIN MENU 11
BREAKFAST 22
LUNCH 49
DINNER 74
SIDES 98
SNACKS 103
DESSERTS 106
HOMEMADE SAUCES 138
LFIT MEAL PLANS 151
1500–2000 CALORIES 152

2100–2700 CALORIES 153
FAQS 154
WHAT’S NEXT 156
APPENDICES 157
1A: STANDARD MASTER CONVERSIONS 158

1B: SWEETENER CONVERSIONS 159
1C: SHOPPING FOR THE RIGHT INGREDIENTS 160
1D: BUILT WITH SCIENCE LFITs 161
DISCLAIMER 164
CREDITS 165
Built with science cookbook builtwithscience.com 2

How Will This Cookbook Help Me?
Your nutrition is arguably the most important factor in helping you build the body
you’ve always dreamed of and can not be neglected. At the same time, we understand
that no one can eat boring, bland foods day in and day out (nor should anyone feel
like they have to). The recipes in this book will help make staying on track with your
nutrition so much more enjoyable and sustainable in the long run!
You’ll notice that every single one of our recipes:
• uses little fat loss ingredient tweaks to reduce calories and maintain taste
• has foolproof instructions so that you or your family can easily follow them
• is integrated with MyFitnessPal so that you can easily plug it into your daily nutri-
tion by searching up the recipe name!
You no longer need to make a trade-off between the foods you love and your fitness
goals (fat loss, muscle building, and body recomposition). We hope you enjoy these meals
and realize that “dieting” does not mean you can’t enjoy the food that you’re eating!
JOIN OUR PRIVATE FACEBOOK COMMUNITY

Take advantage of our exclusive Facebook Community. In this group, you’ll receive
additional tips and tricks to help you with your recipes, as well as receive support
on your fitness goals from our community of like-minded individuals.
Your secret codeword to access the Facebook Community is “BWSLFIT”.
Lastly, our team worked very hard to

put together this book for you and we
truly appreciate your purchase.
Please take this into consideration
before redistributing this
e-book without permission.

little fat loss ingredient tweaks
WHAT ARE LFITs?
LFITs stand for Little Fat Loss Ingredient Tweaks. An LFIT is an ingredient that has a
similar texture, taste, and is roughly the same size or greater in volume compared to its
higher calorie counterpart, but has fewer calories.
HOW THEY WILL HELP YOU

The LFITs we’ve found and tested are what make the delicious recipes in this cookbook
possible, but cooking our recipes is just one way to use them. You can incorporate these
LFITs into your own meals and can also eat many of the LFITs individually!
Learning how to use and incorporate these LFITs will allow you to enjoy the foods you
love while saving you hundreds of calories.
For each recipe, we’ve noted all the LFITs used and their higher calorie comparisons
we’ve swapped them out for so that you can start doing the same!
P.S. - If you’d like to see a list of every single LFIT we used in our cookbook, you can see
them in Appendix 1D: Built With Science LFITs.
WHERE TO FIND THEM

The majority of our LFITs can be easily found at your local grocery store or online on
Amazon. However, if you’re unable to find them, we have provided specific links for you
to purchase the main ones in Appendix 1C: Shopping For The Right Ingredients.

RECOMMENDED KITCHEN EQUIPMENT
Although the recipes in this book were designed so that you can prepare them with
your basic kitchen appliances, here are some additional kitchen tools we love because
they make our lives easier and help spice things up!
Most of these items can be purchased at your local department store or on Amazon:
Food Scale Mini Waffle Iron Air Fryer Blender
Measuring Cups Microplane

Mixing Bowl Whisk
and Spoons Grater
Panini Press Baking Sheets Donut Pan Food Processor

Shopping For The Right Ingredients
Many of the common foods we eat on a daily basis range in calories depending on the
brand and variation (e.g. bread, cheese, and meat). Use the following guide to eliminate
some of the guesswork.
For each common food type, we have provided a nutrition label with specific calories
and serving sizes to look out for, as well as recommended brands to choose from that
you should be able to find at your local grocery store or on Amazon. You can use these
nutritional labels as a reference when making your grocery list for the recipes below, or
incorporate them into your regular meals if you’d like!
Please note that the following nutrition labels are the reference amount that the
nutrition facts pertain to. Keep in mind that one container of a food may contain several
serving sizes.
PROTEINS
PROTEIN POWDER GROUND MEATS (Chicken/Turkey/Beef/Pork)
Aim for 100-130 calories Aim for 140-170 calories
Nutrition Facts per scoop or 30g Nutrition Facts per 4 oz or 113g
30 servings per container 4 servings per container
Serving size 1 scoop (30 g) Serving size 4oz (113 g)
Amount Per Serving Look for these words Amount Per Serving Look for these words
Calories 120 on the package:
“protein isolate”, ideally.
93% lean, 7% fat or leaner.
% Daily Value* This means the powder % Daily Value* As long as the fat % is the
Total Fat 1 g 1% is essentially pure protein Total Fat 8 g 10% same (93% or leaner), you
Saturated Fat 0.5 g 3% and contains minimal Saturated Fat 3.5 g 18% can interchange any of
Trans Fat 0 g carbohydrates and fats. Trans Fat 0 g the ground meats
Cholesterol 20 mg 7% Cholesterol 70 mg 23%
Recommended Brands: in recipes.
Sodium 60 mg 3% Sodium 75 mg 3%
Total Carbohydrate 4 g 1% Built With Science, Total Carbohydrate 0 g 0% Recommended Brands:
Dietary Fiber 0 g 0% PEScience, Optimum Dietary Fiber 0 g 0% Ground meats are usually
Total Sugars 1 g Nutrition. Total Sugars 0 g in the fresh meats section
Includes 0 g Added Sugars 0% Includes 0 g Added Sugars 0% of the grocery store.
Protein 24 g 48% Protein 24 g 48% Often, there is no
brand listed.
TOFU
Aim for 80-110 calories
Nutrition Facts per 3 oz or 85 grams
5 servings per container
Serving size 3 oz (85 g)
Amount Per Serving Look for these words
The words “extra firm”.
% Daily Value* This generally equates to
Total Fat 4.5 g 6% a higher protein content
Saturated Fat 0.5 g 3% compared to “soft” or
Trans Fat 0 g “medium firm” varieties.
Cholesterol 0 mg 0%
Sodium 10 mg 0% Recommended Brands:
Total Carbohydrate 2 g 1% House Foods, Wildwood,
Dietary Fiber 1 g 4% Fontaine Santé
Total Sugars 0 g
Includes 0 g Added Sugars 0%
Protein 7 g 14%

Wheat
SLICED BREAD TORTILLA WRAPS
Aim for 70-100 Aim for 150-180 calories
Nutrition Facts calories per slice Nutrition Facts per large tortilla
Serving size 1 slice of bread Serving size 1 tortilla (50 g)
Amount Per Serving Amount Per Serving
Calories 80 Look for these words

on the package: Calories 150 Look for these words
on the package:
% Daily Value* “whole grain” or “whole % Daily Value* “whole grain” or “whole
Total Fat 1.5 g 2% wheat”. Total Fat 5 g 6% wheat”.
Saturated Fat 0 g 0% Recommended Brands: Saturated Fat 1.5 g 8% Recommended Brands:
Trans Fat 0 g Dave’s Killer Bread, Trans Fat 0 g Mission Tortilla, Joseph’s
Wonder, Orowheat. Lavash Bread, Flatout
Wrap.
Total Carbohydrate 13 g 5% Total Carbohydrate 23 g 8%
Dietary Fiber 3 g 11% Dietary Fiber 4 g 14%
Total Sugars 1 g Total Sugars 0 g
Includes 0 g Added Sugars 0% Includes 0 g Added Sugars 0%
Protein 3 g 6% Protein 4 g 8%
HAMBURGER BUNS AND SUB ROLLS ENGLISH MUFFINS

Aim for 150-180 calories Aim for 120-150 calories
Nutrition Facts per bun or roll Nutrition Facts per English muffin
Serving size 1 Bun (60g) Serving size 1 Muffin (60g)
Amount Per Serving Amount Per Serving

on the package: Calories 130 Look for these words
on the package:
% Daily Value* “whole grain” or “whole % Daily Value* “whole grain” or “whole
Total Fat 2 g 3% wheat”. Total Fat 1.5 g 2% wheat”.
Saturated Fat 0.5 g 3% Recommended Brands: Saturated Fat 0.5 g 3% Recommended Brands:
Trans Fat 0 g Dave’s Killer Bread, Rudi’s Trans Fat 0 g Thomas’ English Muffins,
Rocky Mountain Bakery, Dave’s Killer Bread,
Wonder. Wonder.
Total Carbohydrate 30 g 11% Total Carbohydrate 24 g 9%
Dietary Fiber 3 g 11% Dietary Fiber 3 g 11%
Total Sugars 2 g Total Sugars 2 g
Includes 0 g Added Sugars 0% Includes 0 g Added Sugars 0%
Protein 6 g 12% Protein 5 g 10%

DAIRY
CHEESE (SHREDDED) GREEK YOGURT
im for 70-100 calories
A Aim for 90-120 calories
Nutrition Facts per 1/4 cup, 1 oz, or 28g Nutrition Facts per 3/4 cup or 170g
32 servings per container 5 servings per container
Serving size 1/4 cup (28 g) Serving size 3/4 cup (170 g)
Amount Per Serving Look for these words Amount Per Serving Look for these words
“fat free”, “light” or Calories 100 on the package:
“plain”, “Greek”, and
% Daily Value* “partly-skimmed” on the % Daily Value* “fat-free” or “0%”. Plain
Total Fat 5 g 6% package. Total Fat 0 g 0% indicates the yogurt is not
Saturated Fat 3.5 g 18% Recommended Brands: Saturated Fat 0 g 0% flavored with any added
Trans Fat 0 g Kraft, Cracker Barrel. Trans Fat 0 g sugars and contains
Cholesterol 15 mg 5% Cholesterol 10 mg 3% only naturally-occurring
Sodium 190 mg 8% Sodium 70 mg 3% sugars. Greek yogurt
Total Carbohydrate 1 g 0% Total Carbohydrate 8 g 3% has about double the
Dietary Fiber 0 g 0% Dietary Fiber 0 g 0% protein content compared
Total Sugars 0 g Total Sugars 8 g to regular yogurt, and
Includes 0 g Added Sugars 0% Includes 0 g Added Sugars 0% a thicker and creamier
Protein 6 g 12% Protein 16 g 32% texture.
Recommended Brands:
Oikos, Liberté, Chobani,
Fage.
COTTAGE CHEESE
Aim for 80-110 calories
Nutrition Facts per 1/2 cup or 125g
Serving size 1/2 Cup (125g)
Amount Per Serving

on the package:
% Daily Value* “fat-free”, “0%”, “light”,
Total Fat 1.5 g 2% “1%”, or “2%” for a low-fat
Saturated Fat 1 g 5% version.
Trans Fat 0 g Recommended Brands:
Cholesterol 10 mg 3%
Dairyland, Island Farms,
Sodium 290 mg 13%
Gaylea Nordica.
Total Carbohydrate 6 g 2%
Dietary Fiber 0 g 0%
Total Sugars 6 g
Includes 0 g Added Sugars 0%
Protein 15 g 30%

how to get started
The menu pages below provide the following summary for each recipe:
• Recipe Name
• Recipe Photo
• Calories and Protein
• Tags (Favorites/Vegan/Vegetarian)
Once you’ve found a recipe that you’d like to try out on the menu, simply click
on the recipe photo and you’ll be directed to that recipe… it’s that simple!
Here are a few additional items to make note of for our recipes:
1. Each of our recipes are integrated with MyFitnessPal. Simply add a “Built With
Science - ” before the recipe name to find it on the app. For example, if you’d like
to add the “Apple Fritter” into your nutrition diary, search “Built With Science -
Apple Fritter” in the app.
2. If you have any questions while you’re looking through or creating the recipes,
refer to the FAQ section.
We have listed all of our ingredients in grams and we ask that you measure the
ingredients using a food scale. They are extremely helpful, fairly cheap, and can
be purchased at most department stores or on Amazon. However, if you don’t
have access to a food scale, please refer to Appendix 1A for standard gram to
cup/tbsp conversions.
3. For many of our recipes, we’ve also used stevia as the default sweetener. If you
prefer to use a different sweetener, please refer to Appendix 1B for sweetener
conversions as the amount of sweetener you use is dependent on the type of
sweetener.
4. If you are unsure of which brand or variation of a food type you should purchase
when preparing a recipe, refer to Appendix 1C for our Ingredient Shopping Guide.
5. At the bottom of each recipe, we’ve listed out the Little Fat Loss Ingredient Tweaks
(LFITs) that helped to reduce calories and maintain taste!
We hope you enjoy all the meals and are able to progress! Now, let’s get cooking!

SHARE FOR A
CHANCE TO WIN!
What’s your favorite recipe? Follow the steps below for a chance
to win your choice of either:
• a tub of BWS Whey Protein
• a free BWS program
•
1 month free on our Here’s an example below:
3-on-1 Coaching Program
Here are the steps:

Step 1: M
ake one of the recipes from our
cookbook (feel free to add your
own creative twist to it!).
Step 2: T
ake a picture or video of your
creation, post it on your
Instagram feed or story using
the tag #LFITCOOKBOOK and
tag us @builtwithscience and
@jeremyethier.
Step 3: K
eep a close eye on your direct
messages to see if you’ve won!

MAIN MENU
BREAKFASTS = Vegetarian Recipe l = Vegan Recipe l = BWS Favorite
PANCAKES Pgs 23-26
Page 23 Page 24 Page 25 Page 26
Ginger-Spiced Carrot Cake Lemon Blueberry Banana Chocolate Chip Pumpkin Pie
Pancakes Pancakes Pancakes Pancakes
309 Calories 442 Calories 377 Calories 301 Calories
Protein: 21g Protein: 47g Protein: 18g Protein: 17g
FRENCH TOAST Pgs 28-32
Page 28 Page 29 Page 30 Page 31 Page 32
Strawberry Cheesecake Apple Crisp Blueberry Lemon Banana French Monte Cristo
French Toast French Toast French Toast Toast Sticks
485 Calories 430 Calories 427 Calories 336 Calories 340 Calories
Protein: 27g Protein: 23g Protein: 23g Protein: 15g Protein: 32g
WAFFLES Pgs 34-37
Banana Nut Cinnamon Pumpkin Crispy Chicken and Savory Chaffles

Waffles Waffles Waffles
SANDWICHES & WRAPS Pgs 39-41
Page 39 Page 40 Page 41
Muscle Griddle Lean English Sausage & Sun-Dried

Muffin Tomato Breakfast Wrap
265 Calories 247 Calories 442 Calories
Protein: 26g Protein: 25g Protein: 40g
Built with science cookbook builtwithscience.com MAIN MENU 11

MAIN MENU
BREAKFASTS = Vegetarian Recipe l = Vegan Recipe l = BWS Favorite
CLASSIC BREAKFasts & Omelettes Pgs 43-46
Classic Eggs Benedict Eggs Royale Grande Tex-Mex Rainbow Scramble

Omelette
CEREAL Pg 48
Page 48
Protein Puffed
Cereal
232 Calories
Protein: 28g

MAIN MENU
LUNCH = Vegetarian Recipe l = Vegan Recipe l = BWS Favorite
SANDWICHES Pgs 50-54
How Is It Healthy Not Pulled Pork Guiltless Grilled French Pizza

Chicken Sandwich Sandwich Cheese Dip Sub
BURRITOS, WRAPS, & QUESADILLAS Pgs 56-59
Fat Chicken Chili-Lime Steak Copycat Crunchwrap Cheesy Shrimp

Burrito Burrito Supreme Quesadilla
TACOS Pgs 61-63
Crunchy Mango Loaded Veggie Toned Turkey

Beef Tacos Taco Bowl Tacos
ASian fast food: Meat dishes Pgs 65-67
General Tso’s Chicken Unbuttered Butter Orange Chicken

Chicken

MAIN MENU
LUNCH = Vegetarian Recipe l = Vegan Recipe l = BWS Favorite
ASIAN FAST FOOD: NOODLES Pgs 69-70
Page 69 Page 70
Creamy Pad Thai Chicken Chow Mein
459 Calories 445 Calories

Protein: 47g Protein: 49g
ASIAN FAST FOOD: FRIED RICE Pgs 72-73
Page 72 Page 73
Shrimp Fried Rice Veggie Lover’s

Fried Rice

MAIN MENU
DINNER = Vegetarian Recipe l = Vegan Recipe l = BWS Favorite
Appetizers Pgs 75-82
Classic Hot Maple Garlic Holy Sh*t Loaded Beef Cheesy

Buffalo Wings Chicken Wings Nachos Nachos BBQ Fries
Crispy Teriyaki Margherita Crispy Chicken

Cauliflower Bites Pizza Bites Strips
BURGERS Pgs 84-87
Bigger Crunchy Thai Your Classic Meat Lover’s

Big Mac Turkey Burger American Cheeseburger Veggie Burger
PASTA & LASAGNA Pgs 89-92
Creamy Penne Baked Creamy Tomato Loaded Cheesy

Shrimp Alfredo Mac and Cheese Protein Pasta Veggie Lasagna

MAIN MENU
DINNER = Vegetarian Recipe l = Vegan Recipe l = BWS Favorite
PIZZA Pgs 94-97
I Can’t Believe It Big BBQ Heavenly Hawaiian Meat Lover’s

Worked Cheese Pizza Chicken Pizza Pizza Calzone
SIDES Pgs 99-101
No Fat Cheesy Cauliflower Mashed

French Fries Cauliflower Potatoes

MAIN MENU
SNACKS = Vegetarian Recipe l = Vegan Recipe l = BWS Favorite
Pgs 104-105
Page 104 Page 105
Sweet Chili Sweet and Salty

Chips Popcorn

MAIN MENU
DESSERTS = Vegetarian Recipe l = Vegan Recipe l = BWS Favorite
COOKIES Pgs 107-108
Page 107 Page 108
Soft Chocolate Perfect Peanut Butter

Chip Cookies Cookies
Cakes Pg 110
Page 110
Your Next Birthday Cake
307 Calories
Protein: 33g
BROWNIES Pg 113
Page 113
Not Your Typical

Brownie
76 Calories
Protein: 2g
BLONDIES Pg 115
Page 115
Birthday Cake
Blondies
129 Calories
Protein: 4g

MAIN MENU
DONUTS Pgs 117-121
Vanilla Sprinkle Blueberry Lemon Apple Fritter Chocolate Frosted Cinnamon Spice and
Donut Donut Donut Everything Nice Donut
CHEESECAKES Pgs 123-126
It’s That Easy It’s That Easy Peanut Butter It’s That Easy It’s That Easy Tiramisu
Vanilla Cheesecake Chocolate Cheesecake Pumpkin Cheesecake Cheesecake
MUG CAKES Pgs 128-129
Page 128 Page 129
Microwave Molten Apple Cinnamon

Mug Explosion Mug Cake
MILKSHAKES Pgs 131-132
Page 131 Page 132
Peanut Butter Cup Blueberry Cheesecake

Milkshake Milkshake

MAIN MENU
SOFT SERVE / ICE CREAM Pgs 134-137
Salted Caramel Crack Chocolate Peanut Butter Strawberry Banana Mint Chocolate
Soft Serve Soft Serve Dream Ice Cream Soft Serve

MAIN MENU
HOMEMADE SAUCES = Vegetarian Recipe l = Vegan Recipe l = BWS Favorite
Pgs 139-149
Tangy BBQ Sauce Tzatziki Sweet Thai Holy Guacamole Chocolate Sauce
Chili
Creamy Ranch Spicy Mayo Ketchup-Mayo Honey Mustard Sweet Teriyaki

Dressing Sauce
Page 149
Maple Garlic
8 Calories
Protein: 1g

BREAKFAST
PANCAKES
Built with science cookbook builtwithscience.com

Ginger-Spiced Carrot Cake Pancakes
Vegetarian BWS
Favorite
1 10 10
SERVING MIN PREP MIN COOK
Calories Fat Carbs Protein Fiber

309 5g 45g 21g 9g
Ingredients Instructions
3 100g or 2 small carrots, shredded 1 If you’re using whole carrots, shred them on the largest side
of a box grater.
3 1/2 tsp ground ginger
3 1/2 tsp cinnamon
2 In a mixing bowl, mix together the shredded carrots, ginger,
cinnamon, baking powder, flour, egg whites, stevia, almond
3 1/2 tsp baking powder milk and salt until evenly mixed.
3 50g (~1/3 cup) oat or all-purpose flour

3 Heat a large skillet over medium-low heat. Spray with non-
3 100g (~1/3 cup) egg whites stick spray. When the pan is hot, scoop 1/4 cup portions of the
3 1 tsp stevia pancake batter onto the skillet and cook for 5 minutes, until
golden brown and firm all the way through. Flip and cook for
3 30mL (2 tbsp) unsweetened almond milk
3-4 minutes, until puffed up and golden on the other side.
3 Pinch of salt
4 Serve hot with sugar-free syrup and walnuts (optional).
Optional for serving:

Sugar-free syrup and
chopped walnuts

Health Fact
Little Fat Loss Ingredient Tweaks Oats are great source of soluble fiber. Soluble fiber can help
Eggs Egg Whites with management of weight, blood sugars levels, cholesterol
levels, regular bowel movements, and helps to promote
Sugar Stevia
satiety.
Regular Milk Unweetened Almond Milk
Regular Syrup Sugar-Free Syrup Cooking Tips
Butter Non-Stick Spray You can make oat flour by blending oats in a food
processor or blender until they are ground up.

Lemon Blueberry Pancakes
Vegetarian BWS
Favorite
1 5 10

442 6g 50g 47g 7g
3 75g (1/4 cup) low-fat cottage cheese*
1 Drain the cottage cheese of excess liquid and then add it into a
small blender or food processor. Blend the cottage cheese until
3 50g (~1/3 cup) oat or all-purpose flour smooth and curds have disappeared.
3 1 1/2 tsp baking powder
2 Transfer the blended cottage cheese into a medium bowl and
3 30g (1 scoop) protein powder stir in the flour, baking powder, protein powder, lemon zest,
egg whites, vanilla, sugar-free syrup, almond milk, and salt until
3 1/2 tsp lemon zest
uniform.
3 30g (2 tbsp) egg whites
3 Add the blueberries and stir until evenly combined.
3 1/4 tsp vanilla extract

4 Heat a large skillet over medium-low heat. Spray with non-stick
3 30mL (2 tbsp) sugar-free maple syrup, spray. When hot, scoop 1/4-cup portions of the pancake batter
plus more for serving onto the skillet and cook for 3 minutes on the first side, until
golden brown and firm. The pancake is ready to flip when it
3 75mL (1/3 cup) unsweetened almond milk
releases from the pan as one piece. Cook for 1-2 minutes on the
3 Pinch of salt second side, until golden. Repeat with any remaining batter.
3 80g (1/2 cup) blueberries, plus more 5 Serve hot with more blueberries and sugar-free syrup.
for serving
* If your cottage cheese is especially watery,
drain it well before adding it to the batter.
Little Fat Loss Ingredient Tweaks

Eggs Egg Whites MUSCLE BUILDING FACT
Dairy products, including cottage cheese, are a good
Full Fat Cottage Cheese Low-Fat Cottage Cheese
source of casein protein, a slow-digesting protein.
Regular Milk or Cream Unsweetened Almond Milk Consuming casein-rich proteins before bed may help to
Butter Non-Stick Spray maintain the rate of muscle protein synthesis overnight
while you are sleeping.
Regular Syrup Sugar-Free Syrup

Banana Chocolate Chip Pancakes
Vegetarian
1 5 8

377 9g 56g 18g 12g
3 50g or 1/2 small ripe banana, plus more
1 In a mixing bowl, mash the banana until smooth. Add the egg
whites, yogurt, stevia, flour, baking powder, cinnamon, salt,
for serving and almond milk and stir until smooth. The batter should be
3 30g (2 tbsp) egg whites thick and bubbly.
3 40g (~3 tbsp) plain fat-free Greek yogurt
2 Gently stir in the chocolate chips. Be careful not to overmix
the batter, as it will make your pancakes tough, especially if
3 2 tsp stevia
you’re using all-purpose flour.
3 50g (~1/3 cup) oat or all-purpose flour

3 1/2 tsp baking powder stick spray. When hot, scoop 1/4-cup portions of the pancake
3 1/2 tsp cinnamon batter onto the skillet and cook for 3 minutes on the first
side, until golden brown and firm. The pancake is ready to
3 Pinch of salt
flip when it releases from the pan as one piece. Cook for 1-2
3 50mL (1/4 cup) unsweetened almond milk minutes on the second side, until golden.
3 15g (1 tbsp) sugar-free or low-sugar
4 Serve hot with sugar-free syrup and more chocolate chips
chocolate chips, plus more for serving and banana slices (optional).

Sugar-free syrup

Regular Chocolate Chips L ow-Sugar or Sugar-Free
Chocolate Chips
Full-Fat Sweetened Yogurt Plain Fat-Free Greek Yogurt MAKE IT A FAMILY MEAL!
Sugar Stevia You can make this healthy and delicious meal for the entire
Eggs Egg Whites family by simply multiplying the ingredients by the number
Regular Milk Unsweetened Almond Milk of people you’d like to prepare it for!
Butter Non-Stick Spray

Pumpkin Pie Pancakes
Vegetarian
1 5 5

301 13g 29g 17g 6g
3 60g (1/4 cup) pumpkin puree 1 In a mixing bowl, stir together the pumpkin puree, egg whites,
yogurt, pumpkin pie spice/cinnamon, baking powder, stevia,
3 30g (2 tbsp) egg whites salt, flour, and almond milk until smooth.
3 60g (1/4 cup) plain fat-free Greek yogurt
3 1/2 tsp pumpkin pie spice or cinnamon stick spray. When hot, scoop 1/4-cup portions of the pancake
batter onto the skillet and cook for 3 minutes on the first
3 1/2 tsp baking powder
side, until golden brown and firm. The pancake is ready to
3 1 1/2 tsp stevia flip when it releases from the pan as one piece. Cook for 1-2
3 1/4 tsp salt minutes on the second side, until golden.
3 28g (1/4 cup) oat or all-purpose flour 3 Serve hot with sugar-free syrup and walnuts (optional).

Sugar-free syrup
and chopped walnuts

Full-Fat Sweetened Yogurt Plain Fat-Free Greek Yogurt
Health Fact
Eggs Egg Whites
Pumpkin is a rich source of vitamin A, which helps to
Sugar Stevia
support eye health and immune health. Other good
Regular Milk Unsweetened Almond Milk sources of vitamin A include liver, fish, dairy products,
Butter Non-Stick Spray carrots, sweet potatoes, and spinach.

BREAKFAST
FRENCH TOAST

Strawberry Cheesecake French Toast
Vegetarian BWS
Favorite
1 5 8

485 17g 56g 27g 8g
3 100g (~1/3 cup) egg whites
1 In a small blender or food processor, add the egg whites, stevia,
almond milk, vanilla, and salt and blend until uniform. You can
3 1 tsp stevia
also do this in a mixing bowl with a whisk.

2 Transfer the mix into a large bowl and place the bread slices
3 1 tsp vanilla extract into the mixture and soak for 30 seconds to 1 minute per side,
3 Pinch of salt until soft all the way through. Lighter bread will need less
3 4 slices thick-sliced low-calorie bread soaking time. Denser bread can stay in the liquid for up to 1
minute, but if your bread looks soggy, remove it.
(aim for 70-100 kcal/slice - the thicker the

3 Heat a large skillet over medium-low heat and spray with non-
slices the better)
stick spray.
FROSTING
4 When hot, place as many slices of bread as will fit comfortably
3 56g (~1/4 cup) low-fat cream cheese, in the skillet. Cook until lightly browned and cooked through,
about 3-4 minutes per side. Monitor the heat carefully to avoid
room temperature
burning. Repeat with remaining bread slices.
3 15-30mL (1-2 tbsp) unsweetened almond milk

5 Meanwhile, make the frosting by stirring together the room
3 1 tbsp stevia temperature cream cheese (warm it in the microwave for 10-12
seconds if necessary), almond milk, and stevia until smooth.
Optional for serving: If you have lumps, you can blend the frosting in a blender or
Fresh strawberries
food processor until totally smooth.
and sugar-free syrup
6 Once the French toast is cooled, layer each piece of bread with

Little Fat Loss Ingredient Tweaks frosting and serve with fresh strawberries and sugar-free syrup
Regular Bread Low Calorie Bread (optional).
Sugar Stevia
Regular Cream Cheese Low-Fat Cream Cheese
Fat Loss Fact
Egg Egg Whites
Egg whites are essentially pure protein, contain zero fat, and
Regular Milk or Cream Unsweetened Almond Milk
can be a low-calorie ingredient used to increase the volume
of a dish to promote satiety.

Apple Crisp French Toast
Vegetarian BWS
Favorite
1 5 15

430 5g 75g 23g 17g
3 150g or 1 small apple, diced
1 Heat a large skillet over medium heat and spray with non-stick
spray. Add the diced apple and 15mL (1 tbsp) sugar-free syrup
3 45mL (3 tbsp) sugar-free syrup, divided, and cook, stirring, until the apples are caramelized and brown,
about 10 minutes. Remove the apple mixture from the skillet.
plus more for serving

2 In a large shallow bowl, whisk together the remaining 30mL
3 90g (~1/3 cup) egg whites (2 tbsp) sugar-free syrup, egg whites, almond milk, vanilla,
cinnamon, and salt.

3 Place the bread slices in the mixture and soak for 30 seconds
3 1 tsp vanilla extract to 1 minute per side, until soft all the way through. Lighter bread
will need less soaking time. Denser bread can stay in the liquid
3 1/2 tsp cinnamon
for up to 1 minute, but if your bread looks soggy, remove it.
3 Pinch of salt
4 Heat the now empty skillet over medium heat and spray with
non-stick spray. When hot, place as many slices of bread on the
3 4 slices low-calorie bread (aim for skillet as will fit comfortably. Cook until lightly browned, about
70-100 kcal/slice - the thicker the slices 3-4 minutes per side. Repeat with remaining bread slices.
the better)
5 Serve hot with the caramelized apple sauce and more sugar-
free syrup on top.

Compared to one serving of IHOP’s Original
French Toast, you save 310 calories and 31g of fat
Fat Loss Fact
in this recipe by making these swaps: One tbsp of regular maple syrup contains 50 calories.
Most people add more than 1 tbsp which can easily
Regular Bread Low Calorie Bread
add up. Consuming an extra 150 calories per day on
Eggs Egg Whites top of your daily calorie intake would equate to about
Regular Milk or Cream Unsweetened Almond Milk 15lbs (~7kgs) of weight gain over one year!

Blueberry Lemon French Toast
Vegetarian
1 5 5

427 7g 68g 23g 8g
1 Add the egg whites, stevia, lemon zest, jam, cream cheese,
almond milk, and salt into a blender and blend until uniform.
3 1 tbsp stevia Alternatively, you can use a bowl and whisk the ingredients in
this step.
3 1 tsp lemon zest

2 Place the bread slices in the mixture and soak for 30 seconds
to 1 minute per side, until soft all the way through. Lighter bread
blueberry jam, plus more for serving will need less soaking time. Denser bread can stay in the liquid
for up to 1 minute, but if your bread looks soggy, remove it.
3 15g (1 tbsp) low-fat cream cheese, at

3 Heat a large skillet over medium-low heat and spray with
room temperature
non-stick spray.
4 When hot, place as many slices of bread in the skillet as will
3 Pinch of salt fit comfortably. Cook until lightly browned, about 3-4 minutes
per side. Repeat with remaining bread slices.
3 4 slices low-calorie bread (aim for

5 Serve hot with sugar-free syrup or jam and fresh blueberries
70-100 kcal/slice - the thicker the slices on top (optional).
the better)

Sugar-free syrup or jam and
fresh blueberries

Regular Cream Cheese Low Fat Cream Cheese Health Fact
Eggs Egg Whites
Blueberries are an excellent source of antioxidants. Overall,
Regular Syrup Sugar-Free Syrup eating a balanced diet with plenty of fruits and vegetables
Butter Non-Stick Spray may help to reduce the risk for chronic disease.
Sugar Stevia

Banana French Toast Sticks
Vegetarian
1 5 5

336 4g 60g 15g 8g
3 3 slices low-calorie bread (aim for
1 Slice the bread into 1-inch sticks.
70-100 kcal/slice - the thicker the slices

2 In a blender, puree the banana, egg whites, almond milk,
the better) almond extract, cinnamon, stevia, and salt.
3 60g or 1/2 medium-sized ripe banana

3 Soak the bread sticks in the egg mixture for 30 seconds
per side.

spray. When hot, place as many sticks of bread in the skillet
3 1/2 tsp almond or vanilla extract as will fit comfortably. Cook until lightly browned, about
2-3 minutes per side. Repeat with remaining bread sticks.
3 1/4 tsp cinnamon

5 Serve hot with sugar-free syrup on the side for dipping
3 3/4 tsp stevia
(optional).
3 Pinch of salt

Sugar-free syrup

Compared to IHOP’s Strawberry Banana French Toast,
you save 504 calories and 27g fat by making these swaps:
Regular Bread Low Calorie Bread Make It A Family Meal!
Eggs Egg Whites You can make this healthy and delicious meal for the entire
Sugar Stevia family by simply multiplying the ingredients by the number
Regular Milk or Cream Unsweetened Almond Milk of people you’d like to prepare it for!

Monte Cristo
1 5 5

340 8g 35g 32g 4g
1 In a shallow dish, whisk together the egg whites, almond milk,
sugar-free syrup, cayenne pepper, and a pinch of salt and
3 30mL (2 tbsp) unsweetened almond milk pepper.
3 30mL (2 tbsp) sugar-free syrup
2 You’ll first want to assemble the sandwich by layering the
cheese and ham on a slice of bread and topping with the
3 Pinch of cayenne pepper
second slice of bread.
3 Salt and pepper to taste

3 45g (~2 slices) low-fat cheese slices spray.
3 56g (~2 thick slices) deli ham

4 Soak the assembled sandwich in the egg white mixture for
about 1 minute per side. When the skillet is hot, place the
3 2 slices low-calorie bread (aim for sandwich in the skillet. Pour any remaining egg white mixture
70-100 kcal/slice - the thicker the slices over the sandwich in the skillet and cook for 2-3 minutes per
side, until golden.
the better)
5 Serve hot with low sugar or sugar-free ketchup (optional).

Low sugar or sugar-free ketchup

Fat Loss Fact
Eggs Egg Whites Sweeteners such as ones found in sugar-free options are a
Full Fat Cheese Low-Fat Cheese great way to save on calories and still get that same sweet
Regular Milk Unsweetened Almond Milk taste that you’d find from sugar-containing products! When
Regular Syrup Sugar-Free Syrup consumed in moderation, there is no evidence to support
Butter Non-Stick Spray that these are harmful for your health or have negative
Regular Ketchup Low-Sugar or Sugar-Free Ketchup impacts on hunger and appetite regulation.

BREAKFAST
WAFFLES

Banana Nut Waffles
Vegetarian
1 5 5

355 7g 37g 36g 9g
3 30g (1 scoop) vanilla or chocolate
1 Preheat a waffle iron and spray the top and bottom with
non-stick spray.
protein powder

2 In a mixing bowl or blender, combine the protein powder,
3 20g (3 tbsp) oat or all-purpose flour flour, baking powder, and salt. Add the vanilla, mashed
3 1/2 tsp baking powder banana, egg whites, and almond milk. Stir or blend until
smooth, adding more almond milk or water 1 tbsp at a
3 Pinch of salt
time until the batter is pourable but not as thin as pancake
3 1/2 tsp vanilla extract batter. The batter here should be relatively thick. Stir in the
3 60g or 1/2 medium banana, mashed chocolate chips until uniform.
3 Pour half the batter into the hot waffle iron (or all of the
batter for a large waffle iron), close the iron and cook until
the waffle is crisp and cooked through, about 5 minutes. If
3 15g (1 tbsp) sugar-free or low-sugar your waffle maker has an indicator light, wait for it to turn
chocolate chips green before removing. Repeat with the remaining waffle
batter.

4 Transfer to a plate and top with walnuts, sugar-free syrup,
Optional for serving: and a side of fresh fruit (optional).
Walnuts, sugar-free syrup,
and fresh fruit

Sugar Banana
Eggs Egg Whites
Butter or Oil Non-Stick Spray
Cooking Tips
Regular Syrup Sugar-Free Syrup Be sure to grease both sides of your waffle maker before
Regular Milk Unsweetened Almond Milk adding the batter!
Regular Chocolate Chips L ow Sugar or
Sugar-Free Chocolate Chips

Cinnamon Pumpkin Waffles
Vegetarian
1 5 5

173 1g 8g 33g 3g
3 30g (1 scoop) protein powder
1 Preheat a waffle iron and spray the top and bottom with non-
stick spray.

2 In a mixing bowl, stir together the protein powder, baking
3 Pinch of salt powder, salt, and cinnamon. Add the vanilla (if using), stevia,
3 1/2 tsp cinnamon, plus more for serving pumpkin puree, egg whites, and almond milk. Stir until smooth.
3 1/2 tsp vanilla extract (optional) 3 Pour half the batter into the hot waffle iron (or all of the batter

for a large waffle iron), close the iron and cook until the waffle
3 1/2 tsp stevia
is crisp and cooked through, about 4 minutes. If your waffle
3 60g (1/4 cup) pumpkin puree maker has an indicator light, wait for it to turn green before
removing. Repeat with the remaining waffle batter.
4 Transfer waffles to a plate and serve with walnuts, sugar-free

syrup, and a sprinkle of cinnamon (optional).

Walnuts and sugar-free syrup

Flour Pumpkin Puree and Protein Powder
Eggs
Egg Whites
Serving Size
To increase the serving size of this recipe, simply multiply all
Regular Milk Unsweetened Almond Milk
the ingredients and nutritional information by the amount
Butter or Oil Non-Stick Spray you’d like to increase it by!

Crispy Chicken and Waffles
1 10 20

479 7g 36g 68g 6g
CHICKEN 1 Season the chicken on all sides with salt and pepper.
3 140g or 1 medium-sized raw boneless,
2 Place the egg whites in a shallow dish. In a second shallow
skinless chicken breast, cut into 3 long dish, stir together the flour, cheese, nutritional yeast, paprika
strips about 1/2-inch thick and a pinch of salt. Dip each chicken strip first into the egg
3 Salt and pepper to taste whites, then into the dry mixture, turning to coat all sides.
Spray the coated chicken on all sides with non-stick spray.
3 10g (~1 tbsp) egg whites
3 7g (1 tbsp) all-purpose flour 3 Place the chicken strips in the air fryer basket and cook for

3 10g (~1 tbsp) low-fat shredded cheese 5 minutes at 380°F. Flip the chicken and cook for another
4 minutes, until crisp on all sides.
3 18g (2 tbsp) nutritional yeast
3 1/2 tsp paprika
4 Meanwhile, preheat a mini waffle iron and spray with non-stick
spray on both the top and bottom.
WAFFELS

5 In a mixing bowl, stir together the flour, protein powder, baking
3 20g (3 tbsp) all-purpose flour
powder, salt, stevia, and nutmeg. Add the vanilla, mashed
3 20g (~2/3 scoop) protein powder
banana, egg whites, and almond milk. Stir until thick and no
3 1/4 tsp baking powder lumps remain.
3 Pinch of salt

6 Pour half the batter into the hot waffle iron (or all of the batter
3 1 1/2 tsp stevia for a large waffle iron), close the iron and cook until the waffle
3 Pinch of nutmeg (optional) is crisp and cooked through, about 4 minutes. If your waffle
3 1/4 tsp vanilla extract maker has an indicator light, wait for it to turn green before
3 35g or ~1/4 ripe banana, mashed removing. Repeat with the remaining waffle batter.
3 20g (~1 1/2 tbsp) egg whites 7 Transfer chicken and waffles to a plate and top with sugar-free

3 15mL (1 tbsp) unsweetened almond milk syrup and fresh fruit to serve (optional).

Optional for serving: Chicken Thighs Chicken Breast (boneless, skinless)
Full Fat Cheese Low Fat Cheese
Sugar-free syrup and fresh fruit Eggs Egg Whites
Sugar Stevia

Savory Chaffles
Vegetarian BWS
Favorite
1 5 5

245 17g 2g 21g 0g
3 56g (1/2 cup) low-fat shredded
1 Preheat a waffle iron and spray the top and bottom with non-
stick spray.
mozzarella cheese

2 In a mixing bowl, whisk together the cheese, egg, garlic, basil,
3 1 large egg and salt until the egg is smooth.
3 1 garlic clove, minced
3 Pour the mixture into the waffle iron. You can make two mini
(or 1/2 tsp garlic powder) or one regular sized waffle with this recipe.
3 1/2 tsp dried basil
4 Close the iron and cook until the waffle is crisp and cooked
through, about 4 minutes. If your waffle maker has an
3 1/4 tsp salt
indicator light, wait for it to turn green before removing.

5 Serve hot with shredded potatoes, fresh fruit, and tomato
sauce or low sugar or sugar-free ketchup (optional).

Shredded potatoes, fresh fruit,
tomato sauce or low sugar or
sugar-free ketchup
Little Fat Loss Ingredient Tweaks Fat Loss Fact

Although this recipe is higher in fat compared to some of
Full Fat Cheese Low-Fat Cheese our other recipes, fat intake itself will not cause fat gain -
Butter Non-Stick Spray unless it leads to a calorie surplus. Fats help the body to
Regular Ketchup L ow Sugar or absorb fat-soluble vitamins, including vitamins A, D, E, and K,
and make up the cell walls of every single one of our trillions
Sugar-Free Ketchup
of cells! Fats also assist with proper hormone production,
including estrogen, testosterone, and progesterone.

BREAKFAST
SANDWICHES & WRAPS

Muscle Griddle
BWS
Favorite
1 5 10

265 5g 29g 26g 5g
3 25g (~1 large slice) turkey bacon
1 Heat a skillet over medium heat and spray with non-stick
spray. When hot, add the turkey bacon and cook until crisp,
3 70g (1/4 cup) egg whites about 5 minutes, flipping once or twice. Transfer to a plate
3 1/4 tsp salt and turn off the heat.
3 1/8 tsp pepper

2 In a small bowl, whisk the egg whites with the salt, pepper,
sugar-free syrup, and nutritional yeast.
3 15mL (1 tbsp) sugar-free maple syrup,

3 Return the skillet to medium heat and spray with non-stick
plus more for serving
spray. Add the egg white mixture and cook until just set, about
3 9g (1 tbsp) nutritional yeast 4-5 minutes. Fold the egg whites in half, then into quarters.
3 1 low-calorie whole wheat English muffin
4 While the eggs cook, toast the English muffin.
(aim for 120-150 calories per muffin)

5 Top the English muffin with the eggs, cheese, and turkey
bacon.
3 23g (~1 slice) low-fat cheese
(~45 calories per slice) 6 Serve hot with more sugar-free syrup if you like.

Compared to McDonald’s Bacon, Egg & Cheese
McGriddle, you save 165 calories and 16g of fat by
making these swaps:
Regular English Muffin Low Calorie English Muffin
Bacon Turkey Bacon
Eggs Egg Whites

Lean English Muffin
Vegetarian BWS
Favorite
1 5 5

247 3g 30g 25g 5g
1 In a small bowl, whisk the egg whites with the salt, pepper,
garlic powder, and nutritional yeast, if using.
3 1/4 tsp salt
3 1/8 tsp pepper
2 Heat a medium skillet over medium heat and spray with non-
stick spray. Add the egg white mixture and cook until just
3 1/4 tsp garlic powder set, about 4-5 minutes. Fold the egg whites in half, then into
3 9g (1 tbsp) nutritional yeast (optional) quarters.
3 1 low-calorie whole wheat English muffin 3 While the eggs cook, toast the English muffin.
4 Top the English muffin with the eggs and then the cheese.
3 15g (2 tbsp) shredded low-fat cheese
5 Serve hot with low sugar or sugar-free ketchup (optional).
or 1 slice low-fat cheese

Low-sugar or
sugar-free ketchup

Fat Loss Fact
The original Egg McMuffin is made with butter. One tbsp of
Eggs Egg Whites regular butter contains 105 calories and 12g of fat. Compare
Full Fat Cheese Low Fat Cheese this to 1 spray (1/3 of a second) of non-stick spray which only
Butter Non-Stick Spray contributes 2 calories and 0.2g of fat. Non-stick spray is an
Regular Ketchup L ow-Sugar or Sugar-Free Ketchup extremely easy way to save on unwanted calories!

Sausage & Sun-Dried Tomato Breakfast Wrap
1 5 10
SERVING MIN PREP MIN COOK BWS
Favorite

442 14g 39g 40g 7g
3 1 large low-calorie whole wheat tortilla 1 Place the wrap on a large serving plate.
(aim for 150-180 calories per tortilla) or

2 Heat a medium skillet over medium-high heat and spray with
non-stick spray.
Joseph’s Lavash

3 When hot, add the diced sausage and cook, stirring, until
3 85g (3oz) cooked Italian chicken or
crispy on the edges, about 4 minutes. Add the diced sun-
turkey sausage link, diced dried tomatoes and spinach onto the pan and cook for
3 14g (2 tbsp) diced sun-dried tomatoes or another 1-2 minutes, until the spinach is wilted.
40g (1/4 cup) diced cherry tomatoes 4 In a small bowl, whisk the egg whites with a pinch of salt and
3 Large handful of baby spinach pepper and the garlic powder, then add the egg whites to the
skillet. Sprinkle with the nutritional yeast and cheese. Cook
until the eggs are set all the way through and no longer runny
3 Salt and pepper to taste in the center, about 3 to 4 minutes.
3 1/4 tsp garlic powder 5 Transfer the egg mixture to the center of the wrap.

6 Top with your sauce of choice and fold the tortilla closed to
3 20g (~2 tbsp) shredded low-fat shape a burrito by tucking the top and bottom of the tortilla
mozzarella cheese over the filling and wrapping the sides in to overlap down the
center of the roll. Serve hot.
3 Low-calorie sauce of choice (low sugar
or sugar-free ketchup, our homemade
Spicy Mayo, hot sauce, sriracha, etc.)

Regular Tortilla Low Calorie Tortilla Wrap Fat Loss Fact
Eggs Egg Whites
Pork Sausage Lean Chicken or Turkey Sausage Per 100g (3.5oz), chicken or turkey sausages generally
Full Fat Cheese Low Fat Cheese contain 100 less calories, 80% less (20g less) fat, and
Oil Non-Stick Spray 7g more protein compared to regular pork sausages!
Regular Sauce Low Calorie Sauce

BREAKFAST
CLASSIC BREAKFASTS
& OMELETTES

Classic Eggs Benedict
1 5 10
SERVING MIN PREP MIN COOK Vegetarian BWS
Favorite

331 11g 30g 28g 5g
3 15mL (1 tbsp) white vinegar
1 Fill a deep skillet with three inches of water and the tbsp of
white vinegar. Heat the skillet on the stove over medium-low
3 2 eggs heat and bring to a low simmer. Crack the eggs into a small
3 45g (3 tbsp) plain fat-free Greek yogurt ramekin or bowl.
3 1 tsp lemon juice

2 In a small bowl, whisk together the yogurt, 1 tbsp water, lemon
3 9g (1 tbsp) nutritional yeast juice, nutritional yeast, herbs, and salt until uniform.
3 1 tbsp fresh tarragon or other herb

3 When the water is just barely simmering, gently transfer the
eggs into the water. To avoid breaking the yolk, lower the bowl
(basil, parsley, cilantro, thyme, oregano)
with the egg very close to the water and gently tip it into the
3 1/4 tsp salt, to taste water to avoid splashing. Simmer until the yolks are just set,
3 1 low-calorie whole wheat English muffin about 3 minutes. Remove with a slotted spoon and pat the
eggs dry with paper towels.
4 Meanwhile, toast the English muffin.

5 Top the English muffin with the eggs and drizzle with sauce.
Serve hot.

Compared to an average eggs Benedict that you
would find at a restaurant, you save 322 calories
and 27g of fat in this recipe by making these swaps:

Regular Hollandaise Sauce P lain Fat-Free Greek Yogurt,
Nutritional Yeast,
and Fresh Herbs

Eggs Royale
1 5 10

405 13g 33g 39g 6g
3 15mL (1 tbsp) white vinegar
1 Fill a deep skillet with three inches of water and the tbsp of
white vinegar. Heat the skillet on the stove over medium-low
3 45g (3 tbsp) plain fat-free Greek yogurt heat and bring to a low simmer. Crack the eggs into a small
3 1 tsp lemon juice ramekin or bowl.
3 1 tsp everything bagel seasoning

2 In a small bowl, whisk together the yogurt, lemon juice,
everything bagel seasoning, nutritional yeast, dill (if using), 1
3 9g (1 tbsp) nutritional yeast tbsp water, and salt until uniform.
3 2 tsp minced dill (optional)
3 When the water is just barely simmering, gently transfer the
3 1/4 tsp salt, to taste eggs into the water. To avoid breaking the yolk, lower the
bowl with the egg very close to the water and gently tip it
3 2 eggs into the water to avoid splashing. Simmer until the yolks are
3 1 low-calorie whole wheat English muffin just set, about 3 minutes. Remove with a slotted spoon and
pat the eggs dry with paper towels.
4 Meanwhile, toast the English muffin.
3 90g or 1 small tomato, sliced thinly

5 Top the English muffin with the sliced tomatoes, smoked
3 56g (2 oz) smoked salmon
salmon, then the eggs and drizzle with sauce. Serve hot.

Health Fact
Regular English Muffin Low Calorie English Muffin Nutritional yeast is a common plant-based topping that
Regular Hollandaise Sauce P lain Fat-Free Greek Yogurt, imparts a cheesy and nutty flavor. It contains a number of
Nutritional Yeast, and micronutrients that may be lower in a plant-based diet, such
Fresh Herbs as vitamin B12.

Grande Tex-Mex Omelette
Vegetarian
1 5 10

307 7g 14g 47g 3g
3 100g (~1 cup) mushrooms, diced
spray. Add the diced mushrooms and diced onions and cook
3 30g (~1/4 cup) red onion, diced until the onions begin to brown. Add the spinach and cook
until wilted, then remove the vegetables from the pan.
3 Handful of spinach

2 Meanwhile, in a medium mixing bowl, beat or whisk the egg
3 300g (~1 1/2 cup) egg whites whites with a pinch of salt and pepper and the taco seasoning,
3 Salt and pepper to taste until soft peaks form. Spray the skillet again with non-stick
spray and return to medium heat. When hot, pour in the egg
3 1 tsp taco seasoning whites and spread flat with a spatula. Stir until the egg whites
start to set on the bottom.
3 30g (1/4 cup) low-fat shredded cheese

3 Reduce the heat then lightly tap the pan 5 times on the stove
3 Fresh minced cilantro grates to remove any air bubbles.
3 25g (1 tbsp) pico de gallo or salsa
4 Spread the cooked vegetable mixture and cheese over half of
the omelette and cover the top of the pan with a lid. Once the
3 20g (1 1/2 tbsp) fat-free plain Greek yogurt
egg whites are set, use a spatula to fold half of the omelette
over the filling. Hold closed for 30 seconds to seal the edge
closed.

5 Slide the omelette onto a plate or hold a plate over the skillet
and flip the pan to gently transfer.
6 Sprinkle with cilantro and serve with pico de gallo and yogurt.

Muscle Building Fact
Eggs Egg Whites
This is a great choice if you’re behind on your protein target
Full Fat Cheese Low Fat Cheese for the day. Research suggests that for resistance training
Sour Cream Plain Fat Free Greek Yogurt individuals, 1.6-2.2 g/kg body weight (0.73-1 g/lb) is optimal
Butter or Oil Non-Stick Spray for building muscle.

Rainbow Scramble
1 5 10
SERVING MIN PREP MIN COOK Vegetarian

209 1g 16g 34g 6g
3 150g or 1 medium zucchini, diced
spray.
3 70g or 1/2 red bell pepper, diced

2 Add the diced zucchini, diced bell pepper, sliced mushrooms
3 70g (1 cup) sliced mushrooms and minced jalapeño and cook until softened, 5-7 minutes.
3 1/2 jalapeño pepper, minced (remove Season with salt and pepper.
seeds for less heat)

3 Pour in the egg whites and sprinkle with nutritional yeast and
basil. Cook, stirring, until just set, about 5 minutes.

4 Immediately remove the eggs from the skillet and serve hot
3 200g (3/4 cup) egg whites, lightly beaten with low sugar or sugar-free ketchup and toasted bread
3 9g (1 tbsp) nutritional yeast (optional).
3 1 tbsp minced fresh basil (or sub 1 tsp

dried basil)

Low sugar or sugar-free
ketchup and low-calorie whole
wheat bread (aim for 70-100
calories per slice)

Negative calories are a common misconception. Vegetables are
Eggs Egg Whites
generally very low in calories, though most of the calories will
Full Fat Cheese Nutritional Yeast still be absorbed by your body. We still recommend eating lots
of vegetables, however, as they generally contain less calories
compared to other foods and help to keep you full for longer!

BREAKFAST
CEREAL

Protein Puffed Cereal
Vegan
(with vegan
protein powder)
1 5 0

232 4g 21g 28g 6g
3 30g (1 scoop) vanilla protein powder
1 In a shaker bottle, add the protein powder, almond milk,
cinnamon, and stevia (if using), and shake until no lumps of
3 360mL (1 1/2 cup) unsweetened protein powder remain.
almond milk

2 Place the cereal in a bowl and pour the protein milk on top.
3 1/2 tsp cinnamon Top with fresh fruit and serve immediately.
3 3/4 tsp stevia (optional)
3 16g (1 cup) wheat puffs or other
puffed cereal
3 75g (1/2 cup) fresh sliced strawberries,
banana, or other berry
Meal Prep / Storage Hack

Pack the cereal and fruit in a container, carry your
shaker bottle with the protein shake, and take it
with you on the go!
Milk Unsweetened Almond Milk
Sugary Cereal Puffed Rice Cereal Muscle Building Fact
This is a great meal to have before your workout
if you’re short on time (30-60 minutes before)
as it contains an adequate amount of protein
and quick-digesting carbohydrates to fuel
your performance.

LUNCH
SANDWICHES

How Is It Healthy Chicken Sandwich
1 20 15
Favorite

433 8g 48g 48g 7g
3 1 70g or 1 large raw boneless, skinless
1 On a cutting board, place the chicken between two pieces of
plastic wrap and pound it with a meat mallet or rolling pin until
chicken breast
flat and 1/4-inch thick.

2 In a shallow bowl, stir together the almond milk, 15mL (1 tbsp)
3 20mL (1 tbsp + 1 tsp) lemon juice, divided lemon juice, 1/2 tsp paprika, 1/2 tsp garlic powder and salt.
3 1 tsp paprika, divided Add the chicken, cover, and marinate for at least 10 minutes (or
3 1 tsp garlic powder, divided overnight for more flavor) in the fridge.
3 1/4 tsp salt

3 Place the breadcrumbs in a shallow dish and sprinkle with
a pinch of salt and remaining 1/2 tsp paprika. Remove the
3 1 5g (1/4 cup) Shake ‘n Bake or
chicken from the marinade, discard remaining marinade and
Panko breadcrumbs coat the chicken on all sides in the breadcrumbs. Place the
3 30g (2 tbsp) plain fat-free Greek yogurt breaded chicken in an air fryer basket and fry at 200°C/390°F
3 1 tsp Frank’s Red Hot Sauce for 13 minutes, flipping after 6 minutes.
3 1 low-calorie whole wheat hamburger bun

4 Meanwhile, in a small bowl, whisk together the yogurt, hot
(aim for 150-180 calories per bun) sauce, remaining 5mL (1 tsp) lemon juice and remaining 1/2 tsp
garlic powder. Season to taste with salt and pepper.

5 Toast the bun if you like. Spread each piece of bun with sauce,
then add the chicken and top with pickles and the remaining
Sliced pickles, our No Fat French
bun. Serve immediately with a side of our No Fat French Fries
Fries, and low sugar or sugar-free ketchup
and low-sugar ketchup or sugar-free ketchup (optional).

Regular Hamburger Bun Low Calorie Hamburger Bun
High Fat Buttermilk U nsweetened Almond Milk
and Lemon Juice
Deep Fryer Air Fryer
Heavy Breading Shake ‘n Bake or Panko Breadcrumbs
Full Fat Mayonnaise H omemade Sauce with Plain Fat Free
Greek Yogurt

Not Pulled Pork Sandwich
1 2 8
SERVING MIN PREP MIN COOK Vegan BWS
Favorite

620 4g 113g 33g 24g
3 170g (3/4 cup) cooked black beans,
1 Heat a medium saucepan over medium heat, and stir together
the drained black beans, drained jackfruit, paprika, and BBQ
drained and rinsed sauce. Once the jackfruit is heated up, make sure to use your
3 140g (5 oz) young jackfruit, drained spoon to break the jackfruit into shreds and slightly mash the
beans. Cook until warmed through, about 5 minutes, then stir
3 1/4 tsp smoked paprika in the nutritional yeast until uniform.
3 80g (1/3 cup) sugar-free BBQ sauce 2 Meanwhile, toast the hamburger bun.
(G-Hughes) or our homemade Tangy
3 When the jackfruit pulled pork mixture is hot, serve it on the
BBQ Sauce toasted bun with sliced pickles (optional).

(aim for 150-180 calories per bun)

Sliced pickles

Health Fact
Regular BBQ Sauce Sugar Free BBQ Sauce This recipe is high in fiber. In the United States, the
recommended daily intake is 14g of fiber per 1000 calories
Pulled Pork Shredded Jackfruit
you consume. For the average adult, this equates to 25g
Regular Hamburger Bun Low Calorie Hamburger Bun for females and 38g for men. Fiber is generally a good thing,
as it helps to keep you full, promote bowel movements,
Full Fat Cheese Nutritional Yeast
and may help to lower your “bad” LDL cholesterol levels.

Guiltless Grilled Cheese
1 5 5

385 9g 44g 32g 5g
3 2 slices low-calorie whole wheat bread
1 Place the bread on a cutting board and top each slice with a
slice of cheese. Place the deli ham and apple slices on one slice
(aim for 70-100 calories per slice) of bread. Drizzle with the balsamic glaze/vinegar and close the
3 45g (2 slices) of low-fat cheese sandwich.

2 Heat a panini press, large grill pan, or skillet to medium heat
3 85g (~3 slices) deli ham and spray with non-stick spray. Add the sandwich and cover
the pan with a lid to melt the cheese faster. Cook for 2-3
3 40g or 1/4 red apple, cored and sliced
minutes per side, until the cheese is melted and the bread is
very thinly into half moons golden.
3 10mL (2 tsp) balsamic glaze or vinegar
3 Serve immediately with low sugar or sugar-free ketchup, or
tomato sauce (optional).

Low-sugar or sugar-free ketchup Muscle Building Fact
or tomato sauce Try this pre or post-workout! This contains an adequate
amount of carbs to fuel your workout (or next workout),
enough protein to maximally stimulate muscle protein
synthesis, and has a lower fat content to minimize any
Little Fat Loss Ingredient Tweaks stomach or digestion upset during your workout.
Full Fat Cheese Low Fat Cheese Make It Vegetarian!

You can also make this a vegetarian lunch by skipping
Bacon Lean Ham Slices
the ham or replacing it with sautéed mushrooms or
Regular Ketchup L ow-Sugar or Sugar-Free Ketchup caramelized onions!

French Dip
1 5 15

402 14g 36g 33g 6g
3 55g or 1/2 small yellow onion, thinly sliced
1 Heat a medium skillet over medium-low heat and spray with
non-stick spray. When the skillet is hot, add the thinly sliced
3 Salt and pepper to taste onion and a pinch of salt and cook until softened and lightly
brown, about 10 minutes.
3 100g (~3 1/2 slices) lean roast beef, sliced

2 Add the sliced roast beef to the skillet and cook for about
into thin strips 1 minute, until heated through.

3 Push the onions and beef into a pile in the skillet and sprinkle
the top with cheese. Remove from the heat and cover the
mozzarella cheese skillet with a lid until the cheese is melted, about 2 minutes.
3 1 whole wheat sub roll (aim for 150-180

4 Toast the roll in an oven toaster or by heating it up on a
pan. Heat the broth in the microwave for 2 minutes, or until
calories per sub) steaming. Season the broth with salt and pepper to taste.
3 120mL (1/2 cup) low-sodium beef broth

5 Transfer the beef and cheese to the toasted roll and serve
the sandwich with warm broth on the side for dipping.

Compared to Arby’s Classic French Dip &
Swiss, you save 128 calories and 7g of fat in Health Fact
this recipe by making these swaps: This recipe is free of trans-fat compared to other Roast
Beef Dips. Trans-fat is the most harmful type of fat that
Sub Roll Low Calorie Sub Roll
increases your “bad” LDL cholesterol, lowers your “good”
Roast Beef Lean Roast Beef
HDL cholesterol, and may raise your risk for heart disease.
Butter or Oil Cooking Spray

PIZZA SUB
1 8 2

302 10g 35g 18g 5g
3 1 whole wheat sub roll
1 Preheat the broiler to high.
(aim for 150-180 calories per sub)

2 Toast the sub roll in the toaster or under the broiler for
3 45g (3 tbsp) low-sugar tomato sauce 2-5 minutes, until golden and crisp.
or tomato puree
3 Place the sub roll on a baking sheet. Layer on the tomato

3 15g (~10 slices) turkey pepperoni sauce, turkey pepperoni, onion, and cheese. Place under the
broiler until the cheese is melted, about 2 minutes. Keep a
3 20g (2 tbsp) minced sweet onion close eye on it, as all broilers differ.
(optional)
4 Fold the sandwich closed and serve hot.
mozzarella cheese

Compared to a Pizza Sub from Subway with
various toppings, you save ~150 calories and Meal Prep Tip
~12g of fat by making these swaps: To save on time, you can make the sandwich in the morning,
wrap it in tin foil and easily reheat it for lunch in an oven or
Sub Roll Low Calorie Sub Roll microwave. If you heat it up in the microwave, please make
Pepperoni Turkey Pepperoni sure to remove the tin foil beforehand!

LUNCH
BURRITOS, WRAPS
& QUESADILLAS

Fat Chicken Burrito
1 10 15
Favorite

448 12g 34g 51g 6g
3 170g or 1 large raw boneless, skinless
1 Sprinkle the chicken strips with the taco seasoning and a pinch
of salt and toss to coat.
chicken breast, cut into 1/4-inch thick strips

3 2 tsp taco seasoning spray. When hot, add the chicken strips and cook for 6-8 minutes,
3 Pinch of salt turning the chicken every few minutes for even cooking. When
the chicken is fully cooked, remove it from the skillet.
3 85g (1 cup) cauliflower rice

3 Spray the skillet again with non-stick spray. Add the cauliflower
3 1-3 tsp taco or hot sauce, to taste
rice, taco/hot sauce and spinach and cook until the spinach
3 Large handful of spinach is wilted and the cauliflower is cooked through, about 2-3
3 1 large low-calorie tortilla (aim for 150-180 minutes. Season to taste with salt, pepper, and more taco/hot
sauce if you like.
calories per tortilla) or Joseph’s Lavash
4 lace the wrap on a cutting board and fill it with the cauliflower
P
3 20g (3 tbsp) low-fat shredded cheese
rice and spinach in a line down the center. Add the chicken
3 35g (2 tbsp) plain fat-free Greek yogurt alongside the cauliflower and top with the cheese. If you like,
(optional) add dollops of yogurt on top (we’d highly recommend this!).

5 Wrap the burrito by folding the top and bottom of the tortilla
inwards and over the filling, then wrap in the sides so they
overlap down the center.
Fresh salsa and hot sauce

6 Heat the skillet over medium heat and sear the burrito on all
sides until golden brown. Serve hot with fresh salsa or more
Little Fat Loss Ingredient Tweaks hot sauce (optional).
Chicken Thighs C hicken Breast (boneless, skinless)
Full Fat Cheese L ow Fat Cheese
Oil N on-Stick Spray Meal Prep Tip
Regular Tortilla L ow Calorie Tortilla Wrap You can make the filling for this burrito for meal prep,
Sour Cream P lain Fat-Free Greek Yogurt then assemble it in the morning for a packable lunch.
White Rice C auliflower Rice The filling will stay fresh in the fridge for up to four days.

Chili-Lime Steak Burrito
1 10 10

539 15g 61g 40g 14g
3 1 tsp garlic powder 1 In a Ziploc bag or container, whisk together the garlic powder,
3 1 1/2 tsp taco seasoning, divided 1/2 tsp taco seasoning, cumin, taco sauce, salt, and pepper until
3 1/2 tsp cumin smooth. Add the sliced steak and marinate for at least
3 2 tbsp taco sauce 10 minutes and up to overnight for maximum flavour.
3 113g (4oz) lean flank or sirloin steak, sliced spray. When hot, add the sliced bell pepper and sliced onion and
thinly (aim for 140-170 calories per 4 oz) cook, stirring, for about 5 minutes, until softened. Add the cauliflower
3 60g or 1/2 red or green bell pepper, rice and beans and cook for 1 minute, until heated through.
sliced thinly Sprinkle with the remaining 1 tsp taco seasoning and a pinch of salt
3 60g or 1/2 small sweet onion, sliced thinly and pepper, stir to combine, and push the veggies to one side of
the skillet.
3 50g (~1/2 cup) cauliflower rice
3 43g (1/4 cup) cooked black beans, drained 3 Add the steak to the other side of the skillet and cook for about

and rinsed 2-3 minutes per side, until cooked through. Add the lime juice and
3 1/2 fresh lime, juiced or 2 tsp lime juice stir to combine.
3 1 large low-calorie tortilla (aim for 150-180
4 Lay the tortilla on a flat work surface. Place the cauliflower rice,
calories per tortilla) or Joseph’s Lavash beans and fajita veggie mixture in a line down the center, followed
3 7g (2 tbsp) shredded lettuce by the steak. Top with lettuce, salsa, guacamole and yogurt.
3 35g (2 tbsp) no-sugar-added salsa 5 Wrap the burrito by folding the top and bottom of the tortilla

3 30g (2 tbsp) guacamole or our inwards and over the filling, then wrap in the sides so they overlap
Holy Guacamole down the center.
3 30g (2 tbsp) plain fat-free Greek yogurt
6 Heat the skillet over medium heat and sear the burrito on all sides
until golden brown (optional). Serve hot.

Regular Tortilla L ow Calorie Tortilla Wrap
High Fat Cuts of Steak L ean Flank or Sirloin Steak
Creatine is one of the most well-researched supplements that may
White Rice C auliflower Rice
help with building muscle mass in conjunction with resistance training.
Sour Cream P lain Fat-Free Greek Yogurt
In addition to finding it in a supplement form, creatine can be found
Oil N on-Stick Spray in food such as meat, fish, and poultry.

COPYCAT CRUNCHWRAP SUPREME
1 5 15

484 20g 43g 33g 4g
3 40g or 1/4 white onion, diced
1 Heat a large skillet over medium-high heat and spray with
3 70g or 1/2 bell pepper, diced non-stick spray. When hot, add the diced onion and diced
pepper and cook, stirring, until softened, about 4 minutes.
3 1 13g (4oz) 93% lean or leaner raw
Add the ground beef, taco seasoning and a big pinch of salt.
ground beef (or extra-lean ground

2 Cook, breaking the meat up into small pieces, until no longer
chicken or turkey)
pink, about 4 minutes. Add the lime juice and season to taste
3 1 tsp taco seasoning with salt and pepper.
3 15mL (1 tbsp) lime juice
3 Place the tortilla on a cutting board and add the yogurt, salsa
3 Salt and pepper to taste and lettuce in the center. Next, top with most of the ground beef
filling (save any that doesn’t fit to serve on the side), then the
3 1 large low-calorie tortilla (aim for 150-180
cheese. Crush up the tortilla chips and place them on top.
calories per tortilla) or Joseph’s Lavash

4 Fold the edges of the tortilla up around the center. If there is an
3 15g (1 tbsp) plain fat-free Greek yogurt opening in the top, cut a small circle from another tortilla and
3 15g (1 tbsp) salsa, plus more for serving place it in the hole to cover.
3 7g (2 tbsp) chopped lettuce
5 Heat a panini press, large waffle iron, or skillet and spray with
non-stick spray. When hot, add the sandwich seam side down
3 20g (~2 tbsp) low-fat shredded cheese
and sear for about 2 minutes per side, until golden.
3 10g (5 chips) Quaker Mini tortilla chips

6 Serve hot with more fresh salsa or hot sauce for
dipping (optional).
Fresh salsa and hot sauce

Regular Tortilla Low Calorie Tortilla Wrap
Cooking Tips
To assemble your wrap, fold the sides up over the filling,
High Fat Ground Meat Extra Lean Ground Meat
overlapping the tortilla to hold everything in place. Then grill
Deep Fried Tortilla Chip Oven Baked Low Calorie Tortillas your wrap, seam side down, until it’s golden and crispy
Full Fat Cheese Low Fat Cheese all over. The low-fat cheese will help keep your sandwich
Sour Cream Plain Fat Free Greek Yogurt closed as it melts.

CHEESY SHRIMP QUESADILLA
1 5 10
Favorite

383 11g 31g 40g 7g
3 1 large low-calorie, whole wheat tortilla 1 Place the tortilla on a serving plate.
(aim for 150-180 calories per tortilla) or
2 In a medium bowl, toss the diced shrimp with the taco
Joseph’s Lavash seasoning/chili powder, nutritional yeast, lime juice, and a pinch
of salt and pepper.
3 113g (4 oz) thawed shrimp, diced

3 1/2 tsp taco seasoning or chili powder spray. When hot, add the finely diced pepper and cook for
3 9g (1 tbsp) nutritional yeast about 2 minutes, until softened.
3 2 tsp lime juice
4 Add the shrimp and any remaining seasoning to the skillet and
cook until they just turn pink, 2-3 minutes, then turn off the
heat. Transfer the filling to one half of the tortilla and sprinkle
3 60g or 1/2 red bell pepper, finely diced with the cheese. Fold in half to close.
3 30g (1/4 cup) shredded low-fat cheese
5 Return the skillet to medium-high heat and spray with non-
stick spray. Gently place the quesadilla in the pan. Cook until
the cheese is melted and the quesadilla is golden brown, about
2 minutes per side.
Guacamole, sugar-free BBQ 6 Serve hot with guacamole, sugar-free BBQ sauce, or yogurt

sauce, or more plain fat-free Greek yogurt (optional).

Little Fat Loss Ingredient Tweaks Shrimp is fat-free, high in protein, and filled with
micronutrients. A good rule of thumb is that one
Regular Tortilla Low Calorie Tortilla Wrap shrimp contains 1g of protein!
Full Fat Cheese L ow-Fat Cheese and
Nutritional Yeast
Meal Prep Tip
Make several quesadillas at once. Let them cool and
Oil Non-Stick Spray
wrap them in aluminum foil or store in an airtight
container in the fridge for up to three days.

LUNCH
TACOS

Crunchy Mango Beef Tacos
1 5 10
(3 Tacos)

432 16g 40g 32g 6g
3 55g or 1/2 small white onion, diced 1 eat a large skillet over medium heat and spray with non-stick
H
3 113g (4oz) 93% lean or leaner raw ground spray. When hot, add the diced onion and cook until softened,
about 4 minutes.
beef (or extra-lean ground chicken

2 Add the ground beef and taco seasoning, and cook until no
or turkey)
longer pink, breaking up the meat into small pieces, about 5
3 2 tsp taco seasoning minutes. Season to taste with salt and pepper.
3 In a small bowl, toss together the diced tomato, diced mango,
3 100g or 1 small tomato, diced minced scallion/onion, minced cilantro, lime juice, sriracha,
and a pinch of salt. Add more lime and salt to taste.
3 20g (2 tbsp) mango, diced

4 Fill the taco shells with the meat, mango salsa, yogurt, and
3 1 tbsp minced scallion or white onion
guacamole if you like. Serve hot.
3 2 tbsp minced fresh cilantro
3 1/2 fresh lime, juiced or 2 tsp lime juice
3 1/2 tsp sriracha or other hot sauce
3 3 hard shell taco shells (~50-60 calories
per taco)
3 30g (2 tbsp) guacamole (optional)
Little Fat Loss Ingredient Tweaks Health Fact

Spices are a fantastic way to add flavor to a recipe with no
High Fat Ground Meat Extra Lean Ground Meat or minimal contribution to calories. The spices listed in these
Sour Cream Plain Fat Free Greek Yogurt recipes are a starting point- you are welcome to add more
or less (or other spices and herbs) to tailor to your personal
Oil Non-Stick Spray
preferences.

Loaded Veggie Taco Bowl
1 10 15
SERVING MIN PREP MIN COOK Vegan

450 14g 53g 28g 15g
3 200g extra-firm tofu, diced 1 eat a large skillet over medium heat and spray with non-stick
H
3 Salt and pepper to taste spray. When hot, add the diced tofu, sprinkle with salt, and
sear the tofu for 2-3 minutes per side, until browned on each
3 100g or 1 small tomato, diced side. Add the diced tomato and diced pepper and cook until
softened, about 5 minutes.
3 100g or 1 medium bell pepper, diced

2 Add the white rice, cauliflower rice, chopped spinach, garlic
3 80g (1/2 cup) cooked white rice powder, paprika, and taco sauce or seasoning to the skillet and
stir until warmed through, 3 to 4 minutes. Season to taste with
3 85g (1 cup) cauliflower rice salt, pepper, and/or more taco sauce.
3 Handful of chopped spinach 3 Transfer the tofu mixture to a serving bowl and top with

guacamole and salsa, and serve. You can store leftovers in an
3 1/2 tsp garlic powder airtight container for up to four days in the fridge.
3 1 tsp smoked paprika
3 1 tbsp taco sauce or 2 tsp taco seasoning
3 30g (2 tbsp) guacamole or our

Holy Guacamole
3 50g (~1/4 cup) no sugar added salsa
Little Fat Loss Ingredient Tweaks Muscle Building Fact

Tofu is a source of complete protein, meaning it contains
High Fat Meat Extra-Firm Tofu
all of the essential amino acids, which makes it a staple
White Rice H alf White Rice and
plant-based protein source. We recommend choosing the
Half Cauliflower Rice
extra firm variety when possible, as this contains the most
Oil Non-Stick Spray amount of protein!

Toned Turkey Tacos
1 5 10
(2 Tacos)

462 14g 51g 33g 9g
3 60g or 1/2 yellow white onion, diced 1 eat a large skillet over medium heat and spray with non-stick
H
spray. When hot, add the onion and bell pepper and cook until
3 140g or 1 small red or green bell softened, about 5 minutes.
pepper, diced
2 Add the ground turkey and cook until no longer pink, breaking
up the meat into small pieces, about 2 minutes.
3 113g (4 oz) 93% lean or leaner raw ground

3 Stir in the salsa and bring to a simmer. Cook for 1-2 minutes,
turkey (or extra-lean ground chicken or
until hot. Then season to taste with salt and pepper.
beef)
4 Heat the tortillas in the microwave until pliable, about

3 113g (1/2 cup) no sugar added chunky 30 seconds.
salsa, plus more for serving 5 Fill the tortillas with the turkey and vegetable mixture and top

with lettuce, yogurt, and more salsa if you like.
3 2 8-inch whole wheat tortillas (aim

for 70-100 calories per tortilla)
3 35g (2/3 cup) chopped lettuce Meal Prep / Storage Hack

Prepare the ground turkey filling ahead of time and store in
3 35g (2 tbsp) plain fat-free Greek yogurt the fridge. Reheat once you’re ready and assemble the tacos!
Little Fat Loss Ingredient Tweaks Make It For The Family!

Regular Tortillas L ow Calorie Tortilla Wraps For a fun build-your-own taco night, you can double or triple
High Fat Ground Meat E xtra Lean Ground Meat the ingredients and use a large skillet. Fill bowls with your
Sour Cream P lain Fat Free Greek Yogurt favorite toppings and let everyone build their own tacos.
Oil N on-Stick Spray

LUNCH
Asian Fast Food: Meat dishes

General Tso’s Chicken
1 5 10
Favorite

221 5g 4g 40g 0g
3 170g or 1 large raw boneless, skinless AIR FRYER METHOD

1 Spray the air-fryer basket with cooking spray and add
chicken breast, cut into bite-sized pieces
the chicken. Season the chicken with salt and pepper. Air
3 Salt and pepper to taste fry at 205°C/400°F for 10 minutes, tossing the chicken
3 30g (2 tbsp) low sugar or sugar-free ketchup halfway through.
3 15mL (1 tbsp) regular or low-sodium soy
2 Meanwhile, place a medium saucepan over low heat and spray
sauce with non-stick spray. Add and whisk together the ketchup, soy
sauce, stevia, garlic, ginger, and red pepper flakes. Bring to a
3 1/2 tsp stevia (optional)
boil, then simmer for 2-3 minutes, or until the sauce thickens.
3 1 garlic clove, minced or 1/2 tsp Remove the pan from heat.
garlic powder
3 When the chicken is cooked, add the chicken to the pan with
3 1/4 tsp minced fresh ginger the sauce and mix until well covered.
3 1/4 tsp red pepper flakes
4 Sprinkle the chicken with sesame seeds and scallions if you
3 1 tsp sesame seeds (optional) like. Serve with 1 cup cauliflower rice and 1/2 a cup of cooked
white rice (optional).
3 1 tbsp minced scallions (optional)
STOVE TOP METHOD

1 Heat a medium skillet over medium-high heat and spray with
non-stick spray. When hot, add the chicken and cook, stirring,
85g (1 cup) cauliflower rice and
73g (1/2 cup) cooked white rice until fully cooked through, about 5-7 minutes.

2 Spray the empty skillet with non-stick spray again and place
Little Fat Loss Ingredient Tweaks over low-heat. Add and whisk together the ketchup, soy
sauce, stevia, garlic, ginger, and red pepper flakes. Bring to a
Chicken Thighs Chicken Breast (boneless, skinless)
boil, then simmer for 2-3 minutes, or until the sauce thickens.
Regular Ketchup Low Sugar or Sugar-Free Ketchup
Remove the pan from heat.
Sugar Stevia
3 Sprinkle the chicken with sesame seeds and scallions if you

Oil Non-Stick Spray
like. Serve with 1 cup cauliflower rice and 1/2 a cup of cooked
White Rice H alf White Rice and Half Cauliflower Rice white rice (optional).

Unbuttered Butter Chicken
1 10 15
Favorite

333 13g 14g 40g 3g
3 60g or 1/2 small yellow onion, sliced thinly 1 eat a large skillet over medium heat and spray with non-stick
H
3 1 garlic clove, minced spray. When hot, add the sliced onion and cook for 5 minutes,
or until softened.
3 1 tbsp minced ginger

2 Add the garlic and ginger, and stir for 1 minute, until fragrant.
3 170g or 1 large raw boneless, skinless Add the diced chicken and sprinkle with salt and pepper. Cook
chicken breast, cut into bite-sized pieces while stirring, until browned on all sides, about 5 minutes. Add
in the paprika and curry powder, then stir for an additional 30
seconds.
3 1 tsp paprika

3 Add the tomato puree, coconut milk, and stevia. Use a wooden
3 1 tsp curry powder spoon to scrape up any browned bits on the bottom of the
3 25g (2 tbsp) tomato puree pan. Bring to a simmer, then reduce the heat to low and cook
for 5-7 minutes, or until the chicken is cooked through and no
3 120mL (1/2 cup) light coconut milk
longer pink on the inside. Stir in the lime juice and cilantro
3 1 tsp stevia (if using) and season to taste with salt and pepper.
3 15mL (1 tbsp) lime juice
4 Serve hot with 1 cup cauliflower rice and 1/2 cup cooked white
3 1 tbsp fresh cilantro (optional) rice (optional).

73g (1/2 cup) cooked white rice

Chicken Thighs Chicken Breast (boneless, skinless) Fat Loss Fact
Regular Ketchup Low Sugar or Sugar-Free Ketchup By using light coconut milk, we consume only 1/3 of
the calories and fat compared to full-fat coconut milk.
Sugar Stevia
Reducing the fat content of a meal can be a strategy
Oil
Non-Stick Spray to reduce overall calorie intake because fat is the most
White Rice H alf White Rice and Half Cauliflower Rice calorie-dense macronutrient.

Orange Chicken
1 10 10

301 5g 21g 43g 1g
3 30g (1/4 cup) cornstarch 1 Stir together the cornstarch and salt in a shallow bowl.
3 1/2 tsp salt
2 In a separate bowl, toss the chicken pieces with the egg
3 170g or 1 large raw boneless, skinless whites. Transfer the chicken to the bowl with the cornstarch,
chicken breast, cut into bite-sized pieces shaking off any excess egg whites. Toss to coat the chicken in
3 30g (2 tbsp) egg whites the cornstarch, then shake off any excess cornstarch.
3 20mL (1 tbsp + 1 tsp) fresh orange juice
3 Heat a large skillet over medium-high heat and spray with non-
3 1/2 tsp orange zest stick spray. When hot, add the chicken and cook until browned
3 15mL (1 tbsp) regular or low-sodium soy on all sides, turning the chicken every few minutes until cooked
sauce through, about 6-7 minutes.
3 2 tsp minced fresh ginger 4 Meanwhile, in a small bowl, stir together the orange juice,

3 1/2 tsp garlic powder orange zest, soy sauce, ginger, garlic powder, ketchup, and
3 15g (1 tbsp) low sugar or stevia (if using).
sugar-free ketchup
5 Add the sauce to the skillet and reduce the heat to low. Quickly
3 2 tsp stevia (optional, for a sweeter dish) stir the chicken to coat fully in the sauce, until sticky then
3 1 tbsp minced scallions (optional) remove from heat.

6 Sprinkle with scallions and serve hot with 1 cup cauliflower rice
Optional for serving: and 1/2 a cup of cooked white rice (optional).
73g (1/2 cup) cooked white rice

Chicken Thighs Chicken Breast (boneless, skinless) Fat Loss Fact
Eggs Egg Whites Chicken breast is one of the leanest protein sources out there!
Sugar Stevia Per 100g (3.5 oz) raw contains 120 calories, 22.5g protein, and
Oil
Non-Stick Spray only 2.5g of fat. Generally, the chicken breast is the leanest,
White Rice H alf White Rice and Half Cauliflower Rice followed by the drumstick, thigh, and wings.

LUNCH
ASIAN FAST FOOD: NOODLES

Creamy Pad Thai
1 5 15
Favorite

459 7g 52g 47g 8g
3 28g (1 oz) pad Thai rice noodles 1 Bring a small pot of water to a boil. Add the rice noodles and

3 19g (3 tbsp) powdered peanut cook for 6 minutes, or according to package instructions. Drain
butter (PB2) the noodles and run under cold water.
3 30mL (2 tbsp) regular or low-sodium
2 In a small bowl, stir together the powdered peanut butter, soy
soy sauce sauce, chili garlic sauce, fish sauce (optional), ginger, garlic,
3 1 tsp chili garlic sauce (or 1/2 tsp crushed stevia, and lime juice until smooth.
red pepper flakes)
3 1 tsp fish sauce (optional but recommended) 3 eat a large skillet over medium-high heat and spray with non-stick
H
3 2 tsp minced fresh ginger spray. When hot, add the diced chicken and cook, stirring, until
3 1 garlic clove, minced browned and cooked through, about 6 minutes. Transfer to a plate.
3 1 tbsp stevia
4 Spray the empty skillet with non-stick spray again and add the
3 1/2 fresh lime, juiced or 2 tsp lime juice sliced onion, sliced carrot, and sliced bell pepper. Cook over
3 140g or 1 medium raw boneless, medium heat until softened, about 3 minutes.
skinless chicken breast, diced into bite-

5 Add the noodles and chicken to the skillet and add the sauce.
sized pieces
3 60g or 1/2 small onion, diced
6 Cook until the sauce is thickened and coats the chicken and
3 80g or 1 large carrot, sliced vegetables, about 1-2 minutes. Season with salt and pepper to taste.
3 100g or 1 medium bell pepper, sliced 7 Serve hot with crushed peanuts and fresh cilantro on top if you like.

Crushed roasted peanuts
and fresh cilantro

Fat Loss Fact
Regular Peanut Butter Powdered Peanut Butter Traditional pad Thai sauces are made using regular peanut butter.
Chicken Thighs Chicken Breast (boneless, skinless) By using 3 tbsp of powdered peanut butter in our sauce, we
Oil Non-Stick Spray easily save 225 calories and 23g of fat compared to 3 tbsp of
regular peanut butter!
Sugar Stevia

Chicken Chow Mein
1 5 15

445 9g 42g 49g 8g
3 2 8g (1 oz) chow mein noodles or Hokkien 1 ring a small pot of water to a boil. Add the chow mein
B
noodles* noodles and cook for 1-2 minutes without stirring, until
3 30mL (2 tbsp) regular or low-sodium softened. Drain the noodles.
soy sauce
2 In a small bowl, stir together the soy sauce, vinegar, hoisin
3 15mL (1 tbsp) rice wine vinegar (or 15mL sauce, sriracha, garlic powder, ginger, and sesame seeds
(1 tbsp) lime juice + 1 tsp stevia) until smooth.
3 15mL (1 tbsp) hoisin sauce
3 1/2 -1 tsp sriracha, to taste non-stick spray. When hot, add the diced chicken and cook,
3 1 tsp garlic powder stirring, until browned and cooked through, about 5-7 minutes.
3 2 tsp minced fresh ginger Transfer to a plate.
3 2 tsp sesame seeds
4 Spray the skillet with non-stick spray again and add the
3 170g or 1 large boneless, skinless chicken shredded cabbage, diced onion, and sliced snap peas. Cook
breast, diced into bite-sized pieces for about 4 minutes, or until the vegetables are slightly
softened and the peas are bright green.
3 100g (1 1/2 cup) shredded savoy cabbage
3 60g or 1/2 small onion, diced
5 Add the noodles to the skillet and cook for 2 minutes. Return
3 60g (~1/2 cup) snap peas, sliced into the chicken to the skillet along with the sauce and cook,
stirring, until the chicken is heated through and the sauce
bite-sized pieces
is coating everything.
6 Season to taste with salt and pepper, sprinkle with chopped

3 1 scallion, chopped scallions and serve hot.
* When looking for chow mein or Hokkien noodles, select

brands that have around 200 calories per 2 oz serving
and are relatively low in fat.
Meal Prep Tip

Go ahead and make a big batch for lunch for the week!
Chicken Thighs C hicken Breast (boneless, skinless) You can store it for up to four days in an airtight container
Oil N on-Stick Spray in the fridge.

LUNCH
ASIAN FAST FOOD: FRIED RICE

Shrimp Fried Rice
1 5 15

354 2g 45g 39g 8g
3 3
0mL (2 tbsp) regular or low-sodium
1 In a small bowl, whisk together the soy sauce, miso, rice
soy sauce vinegar, ginger, and red pepper flakes.
3 1 tsp white miso paste or 1 tsp stevia
(optional) non-stick spray. When hot, add the shrimp and a pinch of salt
3 15mL (1 tbsp) rice vinegar or lime juice and cook, stirring, until the shrimp is pink and cooked through,
about 3 minutes. Transfer the shrimp to a plate.
3 1 tsp minced ginger

3 Spray the skillet with more non-stick spray and return to
3 1 /2 tsp red pepper flakes or hot sauce,
medium-high heat. Add the egg whites, diced onion, minced
to taste
garlic, and diced bell pepper. Cook until the onions are
3 1 13g (4 oz) large shrimp, peeled and softened, about 5 minutes.
deveined

4 Add the spinach, cooked brown/white rice, cauliflower rice,
3 Pinch of salt and sauce, and stir until the greens are wilted and everything
3 60g (1/4 cup) egg whites is well combined. Return the shrimp to the skillet and mix until
3 60g or 1/2 small onion, diced everything is warmed through.
3 1 garlic clove, minced 5 Serve hot.
3 160g or 1 1/2 medium bell pepper, diced

3 Large handful of spinach or kale
3 7
3g (1/2 cup) cooked brown or white rice
and 85g (1 cup) cauliflower rice

Eggs Egg Whites Fat Loss Fact
White Rice H alf White Rice and
If you are trying to limit your calorie intake, replacing half
Half Cauliflower Rice
of the regular rice for cauliflower rice is a smart option to
High Fat Meats / Seafood Shrimp
help keep you full, while still mimicking the texture of rice.
Oil Non-Stick Spray

Veggie Lover’s Fried Rice
1 5 15

484 10g 62g 36g 15g
1 In a small bowl, whisk together the soy sauce, orange juice,
soy sauce ginger, garlic, and red pepper flakes.
3 30mL (2 tbsp) fresh orange juice or

2 Heat a large skillet over medium-high and spray with non-stick
spray. When hot, add the cubed tofu and cook for 3-4 minutes
lime juice
per side, until seared and browned.
3 1 tsp minced ginger

3 Add the egg whites, sliced onion, sliced carrots, and snap peas.
3 1 garlic clove, minced Cook until softened, about 4-5 minutes.
3 1/4 tsp red pepper flakes, to taste
4 Add the cooked brown/white rice and cauliflower rice and stir
3 196g (7 oz) extra-firm tofu, cubed to heat the rice through and combine with the sauce. Season
to taste with salt and pepper and serve hot.
3 60g (1/4 cup) egg whites
3 60g or 1/2 small yellow onion, sliced thinly
3 130g or 1 large carrot, sliced thinly
3 75g (2/3 cup) snap peas Cooking Tips
3 73g (1/2 cup) cooked brown or white rice To prepare cauliflower rice from scratch, wash the cauliflower,
and 85g (1 cup) cauliflower rice dry it, and remove all greens. Next, cut the cauliflower into
large pieces and grate it using a box grater into “rice”. You
3 Salt and pepper to taste can also cut the cauliflower into small pieces and pulse it in
a food processor until it becomes “rice”. You may need to
work in batches. To serve, enjoy it raw, or cook it by sautéing
it in a skillet coated with non-stick spray over medium heat!

Eggs Egg Whites Meal Prep Tip
White Rice H alf White Rice and If you’re on the go and want to whip this recipe up
Half Cauliflower Rice even quicker, you can use instant rice instead of
High Fat Meats Extra-Firm Tofu cooking your own!
Oil Non-Stick Spray

DINNER
APPETIZERS

Classic Hot Buffalo Wings
2 10 20
SERVINGS MIN PREP MIN COOK

433 29g 3g 40g 0g
*Per Serving (6 Wings)
3 454g (1 pound) or about 12 chicken wings
1 Preheat the oven to 218°C/425°F. Line a baking sheet with
parchment paper or place a wire rack on a baking sheet
3 3/4 tsp salt (for crispier chicken).

2 In a mixing bowl, pat the chicken wings dry. Spray with non-
3 1/4 tsp pepper stick spray, then add the salt, pepper, onion powder, garlic
powder, and cayenne. Toss to coat.
3 1/2 tsp onion powder

3 Arrange the chicken on the prepared baking sheet in a single
layer. Roast for 20-25 minutes, while flipping the wings halfway
3 1/2 tsp garlic powder
through. The longer you roast the wings, the crispier they will
become, but be careful not to over roast as the chicken can
3 1/4 tsp cayenne pepper easily become dry.

4 Meanwhile, heat the hot sauce in a small saucepan over
3 120mL (1/2 cup) Frank’s Red Hot sauce
low heat.
or hot sauce of your choice

5 In a small bowl, whisk the cornstarch with 1 tsp cold water
until smooth. Add the cornstarch mixture to the sauce and
3 1 tsp cornstarch
bring to a simmer, until the sauce has thickened. Turn off the
heat. When the wings are cooked, toss them in the hot sauce
to coat.

6 Serve hot with the homemade sauce of your choice and celery
sticks (optional).
Homemade sauce of your choice
and celery sticks
Cooking Hack
Little Fat Loss Ingredient Tweaks For a lower fat dish, swap the chicken wings for one boneless
chicken breast, sliced into strips! Or if you’d like to make the
Heavy Breading Cornstarch
serving size of this recipe just for yourself, simply half all the
Oil Non-Stick Spray ingredients!

Maple Garlic Chicken Wings
2 10 20

477 29g 12g 42g 1g
*Per Serving (6 Wings)
3 454g (1 pound) or about 12 chicken wings
1 Preheat the oven to 218°C/ 425°F. Line a baking sheet with
parchment paper or place a wire rack on top of a baking sheet
3 1 1/2 tsp salt (for crispier wings).
3 1/2 tsp pepper
2 Pat the wings dry with paper towels and place in a bowl. Spray
the wings with non-stick spray on all sides. Then add the salt,
3 1 tsp garlic powder pepper, garlic powder, and 2 tbsp of cornstarch and toss to
3 18g (2 tbsp + 1 tsp) cornstarch, divided combine.

3 Arrange the wings on the prepared baking sheet in an
even layer. Roast for 25 minutes, flipping halfway through.
soy sauce Alternatively, air-fry at 218°C/425°F for 20 minutes, flipping
3 15mL (1 tbsp) rice vinegar halfway through.

4 Meanwhile, place a small saucepan over medium heat, and
add and stir together the soy sauce, vinegar, sugar-free syrup,
3 2 garlic cloves, minced (or 1 tsp garlic minced garlic, minced ginger, red pepper flakes (if using)
and water. Bring to a simmer, reduce the heat, and continue
powder)
to simmer for about 10 minutes. Stir regularly to prevent the
3 2 tsp minced fresh ginger mixture from burning.
3 1/4-1/2 tsp red pepper flakes, to taste

5 When the wings are done, remove them from the oven. Add
and whisk the remaining 1 tsp cornstarch to the sauce. Turn off
(optional)
the heat when the sauce is thickened.
3 45mL (3 tbsp) water
6 Pour the sauce over the wings, either directly on the baking
sheet or in a mixing bowl. Toss to coat. For stickier wings,
return them to the baking sheet and place under the broiler for
Little Fat Loss Ingredient Tweaks 1-2 minutes, until crispy all over. Keep a close eye on the wings,
Honey Garlic Sauce Homemade Sauce as all broilers differ.
Heavy Breading Cornstarch

7 Cool for 5-10 minutes before serving. Note that the sauce will
thicken as it cools, so stir the wings every few minutes.
Oil Non-Stick Spray

Holy Sh*t Nachos
2 10 25
SERVINGS MIN PREP MIN COOK Vegetarian BWS
Favorite

354 6g 60g 15g 10g
*Per Serving (1/2 Of The Nachos)
3 1 large low-calorie whole wheat tortilla
(aim for 150-180 calories per tortilla) parchment paper or aluminum foil.

2 Slice the tortillas into quarters. Place the tortilla chips on the
prepared baking sheet and spray the tortilla chips on both
3 1/4 tsp paprika sides with non-stick cooking spray. Sprinkle with the nutritional
3 Salt and pepper to taste yeast, paprika and salt and toss to coat. Bake for 8-10 minutes,
until crisp, flipping halfway through.
3 50g or 1/2 medium white onion, diced

3 Meanwhile, heat a large skillet over medium heat and spray
3 180g (1 cup) canned young jackfruit, with non-stick spray. Add the diced onion and cook until
drained and rinsed softened, about 5 minutes. Add the jackfruit, cooked beans
and BBQ sauce and bring to a simmer.
3 130g (1/2 cup) canned, cooked black

4 Once the jackfruit mixture is simmering, break up the jackfruit
beans, drained and rinsed
with a wooden spoon, until the sauce is somewhat thickened
3 120g (1/2 cup) sugar-free BBQ sauce and everything is heated through. Season to taste with salt and
(G-Hughes) or our homemade Tangy pepper.
BBQ Sauce
5 Arrange the chips in a pile on the prepared baking sheet. Top
the chips with jackfruit mixture and cheese and place under
3 30g (1/4 cup) low-fat shredded cheese the broiler for 2 minutes, until the cheese is melted. Keep a
3 2 scallions, sliced thinly close eye on them, as all broilers differ.
3 100g or 1 small tomato, diced

6 Remove from the oven and top with sliced scallions and diced
tomatoes. Serve hot.
Deep Fried Tortilla Chips Oven Baked Low Calorie
Customize This Recipe
Whole Wheat Tortillas
This recipe can be easily customized based on your topping
Regular BBQ Sauce Sugar Free BBQ Sauce
preferences, such as by adding guacamole, plain fat free Greek
Oil Non-Stick Spray
yogurt (to replace sour cream), or meat protein alternatives!

Loaded Beef Nachos
2 10 25
SERVINGS MIN PREP MIN COOK BWS
Favorite

319 11g 31g 24g 4g
*Per Serving (1/2 Of The Nachos)
3 2 large low-calorie whole wheat tortillas
(aim for 150-180 calories per tortilla) parchment paper or aluminum foil.

2 Slice the tortillas into quarters. Place the tortilla pieces on the
3 1/2 tsp paprika, divided
prepared baking sheet and spray the tortilla pieces on both
3 1/2 tsp salt, to taste sides with non-stick spray. Sprinkle with 1/4 tsp paprika and
salt and toss to coat. Bake for 8-10 minutes, until crisp, flipping
3 113g (4 oz) 93% lean or leaner raw ground halfway through.
beef (or extra-lean ground chicken or
3 Meanwhile, heat a large skillet over medium heat and spray
turkey) with non-stick spray. Add the ground beef, remaining 1/4 tsp
paprika, hot sauce, cumin, garlic powder, and additional salt
3 1-2 tsp hot sauce, to taste
and pepper to taste. Cook until the beef is no longer pink,
3 1/2 tsp cumin breaking it up into small pieces, about 3 minutes. Turn off
the heat.

4 Turn the oven to broil. Arrange the chips in a pile in the
3 30g (1/4 cup) low-fat shredded cheese center of the baking sheet. Top the chips with the beef
mixture and sprinkle on the cheese. Place the baking sheet
3 100g or 1 small tomato, diced on the upper rack of the oven under the broiler for 2-3
minutes, until the cheese is melted. Keep a close eye on them,
as all broilers differ.
3 60g or 1/2 diced red onion
5 Remove the nachos from the oven and top with diced
tomatoes, yogurt, and diced red onion. Serve hot.
Deep Fried Tortilla Chips Oven Baked Low
Calorie Whole Wheat Tortillas
Sour Cream Plain Fat Free Greek Yogurt
Oil Non-Stick Spray

Cheesy BBQ Fries
1 10 30
Favorite

519 19g 42g 45g 7g
FRIES
1 Preheat the oven to 204°C/400°F.
3 200g or 1 medium potato
2 To make the fries, slice the potato lengthwise into 1/4 inch
3 9g (1 tbsp) nutritional yeast sticks. Pat the fries dry with paper towels and place into a
3 1/2 tsp garlic powder mixing bowl. Spray the fries with non-stick spray and sprinkle
with the nutritional yeast, garlic powder, salt, and pepper.
3 1/2 tsp salt and pepper, to taste
Toss the fries to coat well with the seasonings.
TOPPING

3 Roast the fries for 25-30 minutes, tossing halfway through,
3 50g (~2 slices) turkey bacon
until crisp. Alternatively, air-fry at 380°F for 15 minutes,
3 113g (4oz) 93% lean, 7% fat or leaner flipping halfway through.
ground turkey or chicken

4 Meanwhile, heat a skillet over medium heat and spray with
3 60g (1/4 cup) sugar-free BBQ sauce non-stick spray. When hot, add the turkey bacon and cook
(G-Hughes) or our homemade Tangy until crisp, flipping once or twice, about 5 minutes. Transfer
BBQ Sauce, plus more for serving to a plate. When cooled, dice into small pieces.
5 Add the ground turkey/chicken to the skillet over medium
mozzarella cheese heat and cook until browned and cooked through, breaking
it up into small pieces with a wooden spoon, about 5 minutes.
Add the BBQ sauce and stir to coat the meat in the sauce.
6 When the fries are crispy, transfer them to an oven-safe
Low-sugar or sugar-free ketchup baking dish in a pile. Cover the fries with the turkey/chicken,
then the diced bacon and cheese.

7 Place in the oven for 2 to 3 minutes, or until the cheese
is melted.

8 Serve hot with more BBQ sauce or low-sugar or sugar-free
High Fat Ground Meat Extra Lean Ground Meat ketchup (optional).
Regular BBQ Sauce Sugar Free BBQ Sauce
Bacon Turkey Bacon
Oil Non-Stick Spray

Crispy Teriyaki Cauliflower Bites
2 10 20
SERVINGS MIN PREP MIN COOK Vegan BWS
Favorite

177 1g 33g 9g 5g
*Per Serving (1/2 Of The Bites)
3 420g (1/2 of a large head) cauliflower, cut
into medium-sized florets parchment paper.
3 30g (1/4 cup) all-purpose flour

2 Spray the cauliflower florets with non-stick spray and place in
a large ziploc bag. Add the flour, garlic powder, pinch of salt,
and toss until evenly coated. Then add the almond milk and
3 Pinch of salt breadcrumbs, and toss to coat.
3 Arrange the coated cauliflower on the prepared baking sheet
3 30g (1/2 cup) Shake ‘n Bake or Panko and roast for 25 minutes, flipping halfway through, until crisp
breadcrumbs, finely crushed on all sides and fork-tender. Alternatively, you can air fry at
218°C/425°F for 12 minutes, flipping halfway through. Be sure
not to crowd the air fryer or the baking sheet.
soy sauce

4 Meanwhile, place a small saucepan over medium heat. Add and
3 1 tsp chili garlic sauce, to taste stir together the soy sauce, chili garlic sauce, sugar-free syrup,
3 30mL (2 tbsp) sugar-free maple syrup minced ginger, and water. Bring to a simmer, then whisk in
3 2 tsp minced fresh ginger the cornstarch and reduce the heat to low. Allow the sauce to
simmer for 5 more minutes, stirring regularly.
3 45mL (3 tbsp) water
5 When the bites are done, remove them from the oven.
3 5g (2 tsp) cornstarch

6 Add the sauce to the bites in a mixing bowl and toss to coat.
Optional for serving: For stickier bites, return them to the baking sheet and place
under the broiler for 1-2 minutes, until crispy all over. Keep a
Sesame seeds
close eye on the bites, as all broilers differ.

7 Allow the wings to cool for 5-10 minutes before serving.
Little Fat Loss Ingredient Tweaks Top with sesame seeds (optional) and enjoy!
High Fat Chicken Wings Cauliflower
Maple Syrup Sugar Free Maple Syrup

Margherita Pizza Bites
1 5 15

319 7g 40g 24g 13g
3 100g or ~1/4 eggplant, cut into 1/4-inch
1 If you have time, place the eggplant slices in a strainer and
sprinkle both sides with salt. Let sit for 5 to 30 minutes, then
thick rounds
gently squeeze dry with a clean dish towel. This helps remove
3 60g (1/2 cup) canned tomato sauce excess moisture so the eggplant crisps up in the air fryer.
or puree However, if you would like to prep this dish up quickly, you
can skip this step and move to step 2.
3 100g (1/2 cup) cooked white beans,

2 In a blender or bowl, puree or mash the tomato sauce,
drained and rinsed
cooked beans, nutritional yeast, garlic, basil and salt until
3 9g (1 tbsp) nutritional yeast completely smooth.
3 Arrange the eggplant slices in a single layer in the air fryer.
3 1/2 tsp dried basil Fry at 190°C/380°F for 8 minutes, then flip and fry for
another 2 minutes. Repeat with the remaining eggplant slices.
3 1/2 tsp salt

4 Remove the eggplant from the air fryer and spread each
slice of eggplant with the tomato-bean sauce. Sprinkle with
mozzarella cheese (or vegan cheese) cheese, then return to the air fryer for another 3 minutes at
190°C/380°F until the cheese is melted.
5 Garnish with basil (optional) and serve hot.
Fresh or dried basil
Oven Cooked Method

If you’d like to make this recipe in the oven, preheat the oven
Refined Grains Eggplant to 204°C/400°F and roast the eggplant slices for 10 minutes,
Full Fat Cheese Low Fat Cheese flipping halfway through. Cover the eggplant bites with the
Regular Pizza Sauce Low Calorie Tomato Sauce sauce and toppings, then roast for another 5 minutes, until
the cheese is melted and crisp on the edges.

Crispy Chicken Strips
1 5 15

296 4g 13g 52g 4g
3 1 70g or 1 large raw boneless, skinless 1 Season the chicken on all sides with salt and pepper.
chicken breast, cut into 3-4 long strips
about 1/2-inch thick
2 Add and stir the egg whites and garlic powder in one shallow
dish. Then add and stir the breadcrumbs and nutritional yeast
3 Salt and pepper to taste (if using) in a second shallow dish.
3 20g (1 1/2 tbsp) egg whites

3 Dip each chicken strip first into the egg whites, then into
3 1/2 tsp garlic powder the breadcrumbs, turning to coat all sides. Spray the coated
chicken strips on all sides with non-stick spray.
3 1 5g (1/4 cup) Shake ‘N Bake or
Panko breadcrumbs 4 Place the chicken strips in the air fryer basket and cook for

5 minutes at 204°C/400°F. Flip the chicken and cook for
3 1 8g (2 tbsp) nutritional yeast (optional, another 4 minutes, until crisp on all sides. Serve hot with
or use more breadcrumbs) low sugar or sugar-free ketchup (optional).

Low-sugar or sugar-free ketchup Fat Loss Fact
This is a low fat, low carb, and high protein option for days
when you are behind on your protein target but still want
Little Fat Loss Ingredient Tweaks something tasty!
Eggs Egg Whites
Make It A Meal!
To turn this appy into a full meal, pair it with our No Fat
Oil
Non-Stick Spray French Fries or Cauliflower Mashed Potatoes!

DINNER
BURGERS

Bigger Big Mac
1 5 10
Favorite

486 14g 50g 40g 7g
BURGER
1 Shape the beef into two thin patties about 1/4-inch thick and
3 1 13g (4oz) 93% lean or leaner raw ground season both sides with salt and pepper. If you’re having trouble
beef (or extra-lean ground chicken or getting the patties thin, let the meat rest for a few minutes.
turkey)
2 Heat a large skillet or grill pan over medium-high heat and
3 Salt and pepper to taste spray with non-stick spray. When hot, place the patties in and
cook for 2 minutes. Flip, then add half of a slice of cheese
3 23g (1 slice) low-fat cheese slice, cut in half to each patty and cook for another minute, or until cooked
3 1 1/2 low-calorie whole wheat hamburger through. The interior should no longer be pink and the
buns (aim for 150-180 calories per bun) temperature should measure 71°C/160°F or higher.
3 8
round pickle slices or 1 pickle cut into 3 Meanwhile, toast the buns if you like.
round slices
4 To make the sauce, in a small bowl, whisk together the
3 20g (2 tbsp) diced sweet onion mayonnaise/yogurt, ketchup, minced dill pickles and salt to
taste, until the texture is uniform.
3 10g (3 tbsp) shredded lettuce

5 To assemble the burger, place a toasted bottom bun on a plate.
Top with one patty, then half of the sauce, pickles, onion, and
HOMEMADE BIG MAC SAUCE lettuce, and a second bottom bun. Add the second patty, then
3 1 5g (1 tbsp) low-fat mayonnaise or plain the remaining sauce, pickles, onion, and lettuce, and a top bun.
fat-free Greek yogurt
6 Serve immediately with any remaining sauce for dipping and
3 8
g (1/2 tbsp) low sugar or our homemade No Fat French Fries on the side (optional).
sugar-free ketchup
3 1 1/2 tbsp minced dill pickles
Compared to McDonald’s Grand Big Mac, you save 334 calories
3 Pinch of salt and 36g of fat in this recipe by making these swaps:
High Fat Ground Beef Extra Lean Ground Beef
Our homemade No Fat French Fries
Big Mac Sauce Low Calorie Homemade Sauce

Crunchy Thai Turkey Burger
1 5 10
Favorite

412 16g 37g 30g 5g
3 1 13g (4 oz) 93% lean or leaner raw
1 In a mixing bowl, combine the ground turkey with the minced
ground turkey (or extra-lean ground scallion, minced ginger, minced garlic, sriracha, soy sauce, and
chicken or beef) a pinch of salt and pepper. Use your hands to mix everything
3 1 scallion, minced until it’s evenly distributed. Shape the meat into two 3-inch
3 1/2 tsp minced fresh ginger patties.
3 1 garlic clove, minced (or 1/2 tsp garlic

powder) spray with non-stick spray. When hot, place the patties in
and cook for about 3-4 minutes per side. The interior should
3 1/2 tsp sriracha, plus more for serving
no longer be pink and the temperature should measure
3 1 tsp regular or low-sodium soy sauce 71°C/160°F or higher. The texture will be firm in the center.
3 In a small bowl, toss the shredded cabbage with the lime juice,
3 45g (1/2 cup) shredded purple cabbage mayonnaise, and 1/4 tsp salt.
3 1/2 lime, juiced or 15mL (1 tbsp) lime juice 4 Toast the bun.
3 1 4g (1 tbsp) low-fat mayonnaise (or our

5 When the patty is done cooking, serve it on the toasted bun
homemade Spicy Mayo if you’d like and top it with the cabbage slaw.
more spice)
3 1 low-calorie whole wheat hamburger
bun, toasted (aim for 150-180 calories
per bun)

Fat Loss Fact
You can easily lower the carbs and boost your micronutrient
High Fat Ground Turkey Extra Lean Ground Turkey
intake in this meal by swapping the buns for lettuce wraps,
Full Fat Mayonnaise Light Mayonnaise portobello mushrooms, or sliced eggplant.
Oil Non-Stick Spray

Your Classic American Cheeseburger
1 5 10

368 12g 30g 35g 4g
3 1 13g (4oz) 93% lean or leaner raw
1 Shape the beef into a 3-inch patty and season both sides with
ground beef (or extra-lean ground salt and pepper.
chicken or turkey)
spray with non-stick spray. When hot, place the patty in and
3 Salt and pepper to taste cook for 4 minutes per side until medium or well-done. The
interior should no longer be pink and the temperature should
3 23g (1 slice) low-fat cheese slice
measure 71°C/160°F or higher. Add the cheese on top during
the last 2 minutes of cooking.
(aim for 150-180 calories per bun) 3 Meanwhile, toast the bun.

4 Serve the patty hot on toasted buns with toppings of choice,
3 O
ptional toppings: sliced tomatoes, along with our No Fat French Fries and low sugar or sugar-free
lettuce, red onion, ditll pickles ketchup, or our homemade Spicy Mayo (optional).

Our homemade No Fat French
Fries and low sugar or sugar-free
ketchup, or our Spicy Mayo Fat Loss Fact
Ground meats can be fairly high in fat; it’s generally a smart
choice to choose the leanest option available when trying
Little Fat Loss Ingredient Tweaks to limit calorie intake. Each pound of 97% lean ground beef
contains 430 less calories and 54g less fat compared to 85%
Regular Hamburger Bun Low Calorie Hamburger Bun lean ground beef!
High Fat Ground Beef Extra Lean Ground Beef
Storage / Prep Hack
Full Fat Mayonnaise Light Mayonnaise
Prepare the patties ahead of time and store some in the
Oil Non-Stick Spray fridge and/or freezer for later use.

Meat Lover’s Veggie Burger
1 5 10

399 3g 65g 28g 17g
3 0g or 1/4 sweet onion, finely diced
4
1 Heat a large skillet over medium heat and spray with non-
3 70g (2/3 cup) mushrooms, finely diced stick spray. When hot, add the finely diced onion, finely diced
mushrooms, garlic powder, paprika, salt and pepper and cook
for 5 minutes, or until the onions are softened.
3 1/2 tsp paprika
3 1/2 tsp salt
2 Add the cauliflower rice and cook for 3-4 more minutes, or
until the vegetable mixture starts to dry out.
3 1/4 tsp pepper
3 30g (1/3 cup) cauliflower rice
3 Meanwhile, in a mixing bowl, mash and mix the cooked beans
3 63g (1/3 cup) cooked black beans with the soy sauce and nutritional yeast until smooth. Add the
cooked veggies to the bowl with the beans, along with the
3 10mL (2 tsp) regular or low-sodium soy
flour and stir well until uniform.
sauce
3 18g (2 tbsp) nutritional yeast 4 Shape the mixture into a patty about 3 inches wide.

5 Return the skillet to medium heat and spray with non-stick
3 1 low-calorie whole wheat hamburger bun, spray. When hot, add the patty to the skillet and cook for
toasted (aim for 150-180 calories per bun) about 2 minutes per side, or until browned.

6 Toast the bun and serve the burger with tomatoes, pickles,
low-sugar or sugar-free ketchup, and a side of our No Fat
French Fries if you like.
Tomato slices, dill pickles,
low-sugar or sugar-free ketchup,
and our No Fat French Fries

Regular Hamburger Bun Low Calorie Hamburger Bun Increasing your consumption of plant-based protein is a
Breadcrumbs C auliflower Rice and great way to incorporate more fiber, micronutrients, and
Nutritional Yeast some healthy fats into your day. This can include protein
Oil Non-Stick Spray from soy, beans and legumes, peas, whole grains, nuts,
Regular Ketchup Low Sugar or Sugar-Free Ketchup seeds, and vegetables.

DINNER
PASTA & LASAGNA

Creamy Penne Shrimp Alfredo
1 5 15
Favorite

418 2g 54g 46g 9g
3 60g (~2/3 cup) whole wheat penne pasta
1 Bring a large pot of well-salted water to a boil. When boiling,
add the pasta and cook according to package instructions.
3 1 garlic clove, minced Reserve 1 cup of pasta cooking water before draining the pasta
as this will be needed later on. Let the cooked pasta cool in the
3 113g (4 oz) large thawed shrimp, peeled
colander for 5 minutes.
and deveined
2 Meanwhile, heat a medium skillet over medium heat and spray

3 115g (1/2 cup) plain fat-free Greek yogurt, with non-stick spray. Add the minced garlic and cook for
at room temperature 1 minute, or until fragrant. Add the shrimp and cook for about
3 minutes, until just starting to turn pink.

3 Remove the skillet from the heat and let cool for at least
3 1 tsp stevia (optional) 5 minutes. It is very important that you let the skillet cool to
room temperature as this will prevent the yogurt from
3 1/2 tsp paprika curdling after you add it in.
3 20g (3 tbsp) shredded low-fat parmesan
4 Meanwhile, in a small bowl, whisk 2 tbsp of the warm pasta
water into the yogurt until smooth. Add the nutritional yeast,
cheese (optional)
stevia (if using), and paprika into the mixture and stir until
3 Salt and pepper to taste uniform.
3 1 tbsp minced fresh parsley

5 Add the yogurt mixture, cooked pasta, and cheese (if using)
to the cooled skillet with the shrimp and stir to combine well.
Season to taste with salt and pepper. If you like a thinner
sauce, add more of the pasta water, 1 tbsp at a time, to reach
your desired consistency.
6 Sprinkle with parsley and serve hot.
Alfredo Sauce P lain Fat Free Greek Yogurt
and Nutritional Yeast

Baked Mac and Cheese
2 5 25
Vegetarian BWS
Favorite

295 7g 35g 23g 7g
*Per Serving (1/2 Of The Mac And Cheese)
3 3 0g (1/4 cup) elbow macaroni pasta
3 300g (1/2 of a medium head) cauliflower,
2 Bring a large pot of well-salted water to a boil. When boiling, add
cut into bite-sized florets the pasta. After 5 minutes, add the cauliflower florets and cook for
3 10g (2 tsp) light butter 4-5 more minutes, until the cauliflower is fork tender and the pasta
is al dente. Drain the pasta and cauliflower.
3 30g or 1/4 white onion, diced
3 Meanwhile, melt the butter in a small, oven-safe skillet over low

heat. Add the diced onion and cook, stirring, for 3 minutes, until
3 240mL (1 cup) unsweetened almond milk softened. Add the flour and cook, stirring, until thick and pasty,
3 1/2 tsp garlic powder about 2 more minutes.
3 1/2 tsp salt, to taste 4 Whisk in the almond milk, garlic powder, salt, pepper, and

3 1/4 tsp pepper nutritional yeast and bring to a simmer until thick and smooth,
3 18g (2 tbsp) nutritional yeast stirring constantly to prevent burning on the bottom.
3 125g (1/2 cup) low-fat cottage cheese
5 In a small bowl, stir a few tablespoons of the hot liquid mixture
3 28g (1/4 cup) shredded low-fat from the skillet into the cottage cheese until uniform, then add the
cottage cheese into the skillet with the mixture until melted and
mozzarella cheese
fully combined.
3 30g (1 cup) baby spinach

6 Remove the skillet from the heat and add the shredded cheese
3 15g (1/4 cup) Shake ‘n Bake or Panko
into the mixture. Stir until melted and season to taste with more
breadcrumbs salt, pepper and/or nutritional yeast. Add the cooked pasta,
cauliflower, and spinach to the sauce in the skillet. Stir
Optional for serving: to coat fully in the sauce.
Low sugar or sugar-free ketchup 7 Sprinkle the top with breadcrumbs and spray with non-stick spray.

8 Bake for 10 minutes, until golden and crispy on top. Serve hot with

low sugar or sugar-free ketchup (optional).
Macaroni Pasta Half Macaroni Pasta and Half Cauliflower Fat Loss Fact
Cauliflower is once again the savior of this recipe! Replacing 300g of
Butter Light Butter
cooked macaroni with 300g of cauliflower saves you 400 calories and
Full Fat Cheese Low Fat Cheese 85g of carbs. This is enough calories to afford you another serving of
the recipe. This is an example of the “volumetrics” of food at play, which
allows you to eat more volume of food for less calories.

Creamy Tomato Protein Pasta
1 10 10

547 15g 62g 41g 13g

1 Bring a large pot of salted water to a boil. Cook the spaghetti
3 45g whole grain spaghetti
according to package instructions.
3 150g or 1 medium zucchini, spiralized 2 Place the spiralized zucchini in a serving bowl.
3 2 garlic cloves, minced

3 Heat a medium skillet over medium heat and spray with non-
3 130g (1/2 cup) diced yellow onion stick spray. When hot, add the minced garlic and diced onion
and cook for 2 minutes, then season with salt and pepper. Next,
add the sliced mushrooms and extra lean ground beef to the
3 50g (1/2 cup) sliced mushrooms mix. Cook for another 3 minutes, then add the paprika and red
3 113g (4oz) raw 93% lean or leaner ground pepper flakes.
beef (or ground turkey/chicken or shrimp)

4 Reduce the heat to low, add the tomato sauce, cream cheese,
and diced tomatoes, and bring to a simmer. Simmer for 2-5
3 1/2 tsp paprika minutes, or until slightly thickened, then turn off the heat. For
3 1/2 tsp red pepper flakes a thicker sauce, simmer for longer. Season with more salt and
pepper to taste.
3 125g (1/2 cup) tomato sauce

5 When the pasta is cooked, drain it and add to the serving bowl
3 30g (2 tbsp) light cream cheese with the zucchini noodles. Add the creamy tomato sauce on
3 63g (1/4 cup) diced canned tomatoes top of your pasta and serve hot topped with parmesan cheese
(optional).
Optional
Optional for
for serving:
serving: Fat Loss Fact
Low sugarcheese
Parmesan or sugar-free ketchup To reduce calories while getting in a burst of micronutrients,
try replacing half or all of your pasta with spiralized
vegetables, such as zucchini, butternut squash, cucumbers,
carrots, beets, and sweet potatoes!
Spaghetti H alf Spaghetti
and Half Spiralized Zucchini Customize This Recipe!
If you don’t eat red meat, simply swap the extra lean ground
Regular Cream Cheese Low-Fat Cream Cheese
beef for turkey or chicken. Or you can make this recipe
Oil Non-Stick Spray
vegetarian by using extra firm tofu instead!

Loaded Cheesy Veggie Lasagna
4 15 45
SERVINGS MIN PREP MIN COOK Vegetarian

285 13g 18g 24g 5g
*Per Serving (1/4 Of The Lasagna)
3 330g extra firm tofu, roughly chopped
1 Preheat the oven to 180°C/350°F. Grease a 9x9-inch baking dish
with non-stick spray.
or crumbled

3 200g (2 cups) mushrooms, sliced spray. When hot, add the chopped tofu and sliced mushrooms,
and cook for 10 minutes, breaking the tofu up into small pieces
3 392g or 1 14-ounce can tomato puree
with a wooden spoon as you cook.
3 Stir in the tomato puree, garlic powder, basil, nutritional yeast,
salt, and pepper. Bring to a simmer, then remove from the heat.
3 1/2 tsp dried basil

4 If your cream cheese is cold, warm it in the microwave for 10 to
3 18g (2 tbsp) nutritional yeast 20 seconds. Add to a small bowl and stir together the cream
cheese and egg whites to create a thick, smooth sauce.

5 Slice the zucchini lengthwise into very thin strips the long way.
3 100g (~1/2 cup) low-fat cream cheese, You can also use a mandolin to make very thin slices.
at room temperature
6 Spread half of the tofu mixture into an even layer in the bottom
of the prepared baking dish. Cover the tofu with half of the
3 30g (2 tbsp) egg whites zucchini slices and sprinkle with salt, then spread half of the
3 500g or ~4 small zucchinis cream cheese mixture over the zucchini. Repeat with the
remaining tofu, zucchini and cream cheese, then spread the
3 60g (~1/2 cup) shredded low-fat mozzarella shredded cheese evenly over the top.

7 Cover the lasagna with tin foil then bake for 20 minutes. Then
remove the foil and cook for another 10 minutes or until the
cheese is nicely browned. Remove from the oven and let the
lasagna rest for 10 minutes on the counter.
Little Fat Loss Ingredient Tweaks 8 Slice and enjoy hot!
Eggs Egg Whites
Full Fat Cheese Low Fat Cheese Muscle Building Fact
High Fat Ground Meat Extra-Firm Tofu Tofu is made from soy milk - you can think of it as the cheese of soy!
Pasta Zucchini Strips Soy is one of the few sources of plant-based complete protein, meaning
it contains all of the essential amino acids, which helps to optimally
Regular Cream Cheese Low Fat Cream Cheese
stimulate muscle protein synthesis.

DINNER
PIZZA

I Can’t Believe It Worked Cheese Pizza
1 10 35
Favorite

431 31g 5g 33g 1g
3 90g (3/4 cup) shredded low-fat
1 Preheat the oven to 180°C/350°F. Spray an 8-inch skillet,
6-inch baking dish, or personal frying pan with non-stick spray.
mozzarella, divided

2 In a small bowl, stir together half of the mozzarella cheese
3 50g (3 tbsp) egg whites (45g), the egg whites, cream cheese, oregano, garlic powder,
3 56g (~1/4 cup) low-fat cream cheese, at salt and pepper until smooth and no lumps of cream cheese
remain. Pour the cheese mixture into the prepared pan, spread
room temperature
flat with a rubber spatula, and bake for 20 to 25 minutes or
3 1/2 tsp dried oregano until it begins to form a crust and browns on the edges.
3 Remove from the oven and top the crust evenly with the
3 1/4 tsp salt tomato puree or sauce and remaining 45g of mozzarella
cheese.
3 Pepper to taste

4 Bake for another 10 minutes or until the cheese on top is
3 43g (~1/4 cup) canned tomato puree or melted. Remove from the oven and let it cool for 5 minutes
low-sugar tomato sauce before serving. Enjoy!

Compared to Pizza Hut’s Cheese Lover’s Personal
Pan Pizza, you save 223 calories and 67g carbs in
Customize This Recipe!
this recipe by making these swaps: Feel free to spice up your cheesy pizza with low-calorie
toppings such as turkey pepperoni, mushrooms, and bell
Flour and Oil E gg Whites, Low Fat Cream
peppers. Or make it a Hawaiian pizza by adding sliced
Cheese, and Low Fat Mozzarella
pineapple and ham!
Oil Non-Stick Spray

Big BBQ Chicken Pizza
1 10 25
Favorite

762 14g 104g 55g 4g

1 Preheat the oven to 205°C/400°F and spray a baking sheet with
3 120g (1 cup) self-rising flour, plus more
non-stick cooking spray or line with parchment paper.
for dusting

2 In a large bowl, mix together the self-rising flour and yogurt
3 180g (3/4 cup) plain fat-free Greek yogurt until it comes together to form a dough ball.
3 60g (1/4 cup) sugar-free BBQ sauce 3 Transfer the dough to a lightly floured work surface and use

(G-Hughes) or our homemade Tangy your hands to begin flattening and shaping the ball into about
a 12-inch (30 cm) pizza round. For a thinner crust, flatten the
BBQ Sauce
dough as much as possible without it tearing. If the dough
3 55g (1/2 cup) shredded low-fat begins to stick while you are flattening it, slowly sprinkle more
mozzarella cheese flour in the dough.
4 Once flattened, transfer the dough to the prepared baking sheet.

3 Optional Toppings: mushrooms,
spinach, pineapple or vegetables of
5 Spread the BBQ sauce evenly across the dough, then add the
cheese, and vegetables of your choice (optional). Season with
your choice, sliced
salt, pepper, and garlic powder to taste.
3 Salt, pepper, and garlic powder to taste 6 Bake for 15 minutes then remove from the oven. Add the sliced

3 42g (1.5 oz) cooked chicken breast, sliced chicken breast, then place in the oven for 5-10 more minutes,
until the cheese has melted and the crust has turned golden-
brown and crispy.
7 Remove from the oven and let cool for 5-10 minutes.
Little Fat Loss Ingredient Tweaks 8 Slice, serve, and enjoy!
Flour and Oil S elf Rising Flour and
Plain Fat-Free Greek Yogurt
BBQ Sauce S ugar-Free BBQ Sauce
Chicken Thighs C hicken Breast (boneless, skinless)

Heavenly Hawaiian
1 10 25

794 14g 111g 56g 6g
3 120g (1 cup) self-rising flour, plus more
1 Preheat the oven to 205°C/400°F and spray a baking sheet with
for dusting non-stick cooking spray or line with parchment paper.
2 In a large bowl, mix together the self-rising flour and yogurt
3 80g (1/3 cup) low calorie pizza sauce until it comes together to form a dough ball.
3 55g (1/2 cup) shredded low-fat 3 Transfer the dough to a lightly floured work surface and use

your hands to begin flattening and shaping the ball into about
mozzarella cheese
a 12-inch (30 cm) pizza round. For a thinner crust, flatten the
3 50g (~2 thick slices) deli ham (~35 calories
dough as much as possible without it tearing. If the dough
per slice) begins to stick while you are flattening it, slowly sprinkle more
3 50g (5 tbsp) pineapple, chopped flour in the dough.
3 Vegetables of your choice (optional) 4 Once flattened, transfer the dough to the prepared baking sheet.

3 Salt, pepper, and garlic powder to taste
5 Spread the pizza sauce evenly across the dough, then add the
cheese, deli ham, and pineapples. Feel free to also add in any
Optional for serving: other vegetables of your choice (optional). Season with salt,
Our homemade Creamy Ranch pepper, and garlic powder to taste.

6 Bake for 20-25 minutes, until the cheese has melted and the
crust has turned golden-brown and crispy.
7 Remove from the oven and let cool for 5-10 minutes.
Compared to a full Domino Pizza’s Medium
Hawaiian Feast Pizza, you save 1046 calories and
8 Slice and serve with a side of our homemade Creamy Ranch
42g of fat in this recipe by making these swaps: (optional)!
Flour and Oil S elf Rising Flour and
Customize This Recipe!
Once you’ve made your pizza dough, you can easily
Sugary Pizza Sauce L ow Calorie Pizza Sauce add whatever toppings you’d like to re-create your own
Oil N on-Stick Spray personal pizza.

Meat Lover’s Calzone
1 5 15

444 16g 30g 45g 4g
3 5 0g (2 slices) turkey bacon
3 100g or 1 small raw boneless,
2 Heat a large frying pan over medium heat and spray with non-
skinless chicken breast, diced into stick spray. When hot, add the turkey bacon to one side and
bite-sized pieces the diced chicken to the other. Cook the turkey bacon for 5-7
3 30g or 2-3 medium mushrooms, sliced minutes, turning once or twice, until crispy, then transfer to a
3 1 large low-calorie whole wheat tortilla plate. Cook the chicken for 7-9 minutes, stirring occasionally,
until cooked through and no longer pink in the center. Remove
(aim for 150-180 calories per tortilla)
from the skillet.
3 30g (2 tbsp) canned tomato puree or low-
sugar tomato sauce, plus more for serving
3 Add the sliced mushrooms to the skillet and cook for 3-5
minutes, or until brown and softened. While the mushrooms
3 1/2 tsp dried oregano
cook, chop the cooked turkey bacon into small pieces.
4 Lay the tortilla on a baking sheet and evenly spread it with the
tomato puree, leaving a 1/2-inch border all the way around.
3 30g (1/4 cup) shredded low-fat mozzarella
Sprinkle with the oregano, garlic powder, and a pinch of salt
3 10g (2 tsp) egg whites
and pepper.

5 Add the cooked chicken, diced turkey bacon, mushrooms and
shredded cheese to one half of the tortilla.
Tomato sauce

6 Brush the egg whites around the edge of the tortilla to help
hold it together then fold in half to seal the ingredients inside.
Use your fingers or a fork to crimp all the way around the
edges to seal closed.

7 Bake in the oven for 10 - 15 minutes, until golden and crispy
Dough and Oil L ow Calorie Tortilla Wrap
on the edges.
Pepperoni T urkey Bacon and Chicken Breast

8 Serve hot with more tomato sauce on the side for dipping
(boneless, skinless)
(optional).

SIDES

No Fat French Fries
1 5 15

200 0g 40g 10g 5g
3 200g or 1 medium potato (can also
1 Make fries by slicing the potato in lengthwise, 1/4-inch-wide
sticks.
use sweet potato or yams)

2 Pat the potatoes dry with paper towels and place in a mixing
bowl. Spray with non-stick spray and sprinkle with the
3 1/2 tsp garlic powder nutritional yeast, garlic powder, salt, and pepper. Toss to coat
the fries well in the seasonings.
3 1/2 tsp salt, to taste

3 Add the fries in an even layer to your air fryer basket. Fry
3 1/2 tsp black pepper, to taste at 193°C/380°F for 15 minutes, tossing halfway through,
until crisp.

4 Serve hot with one of our homemade sauces or low sugar
or sugar-free ketchup (optional).

One of our homemade sauces,
or low-sugar or sugar-free ketchup

Compared to a medium order of McDonald’s
French Fries, you save 150 calories and 17g of fat
in this recipe by making these swaps
Deep Fryer A ir Fryer or Oven-Baked

Cheesy Cauliflower
2 5 20
SERVINGS MIN PREP MIN COOK Vegetarian BWS
Favorite

165 5g 17g 13g 6g
*Per Serving (1/2 Of The Cauliflower)
3 420g or 1/2 large-sized head cauliflower,
parchment paper.
cut into bite-sized pieces

2 Chop the cauliflower into bite-sized pieces. Place the
3 Salt and pepper to taste chopped cauliflower on the prepared baking sheet and spray
the cauliflower with non-stick spray. Sprinkle with a pinch of
3 10g (1 1/2 tbsp) all-purpose flour salt and pepper and toss to coat. Spread into an even layer.
3 180mL (3/4 cup) unsweetened
3 Roast for 12-15 minutes, until you can easily pierce the
cauliflower with a fork.
almond milk

4 Meanwhile, place a pot or saucepan over medium heat and
3 9g (1 tbsp) nutritional yeast add the flour. Toast the flour by stirring constantly, until it
just starts to color and is steaming, about 3 minutes. Add
3 1/2 tsp garlic powder the almond milk, nutritional yeast, garlic powder, and a pinch
3 35g (2 tbsp) plain fat-free Greek yogurt, of salt and pepper. Stir well and bring to a simmer, until the
sauce starts to thicken.
room temperature

5 Once the sauce is thickened, remove the pan from the heat.
3 30g (1/4 cup) low-fat shredded To avoid curdling, place the yogurt in a small bowl and scoop
some of the warm sauce into the bowl with the yogurt. Stir
cheddar cheese
the yogurt until it’s smooth, then add the yogurt mixture to
the rest of the sauce in the pot.

6 Whisk the cheese into the sauce until it’s smooth and fully
melted. Season to taste with more salt and pepper.

7 When the cauliflower is done roasting, add it to the pot with
Little Fat Loss Ingredient Tweaks the sauce and stir to combine well.
Potatoes C auliflower 8 Serve hot and enjoy!

Cream P lain Fat Free Greek Yogurt, Nutritional Serving Size
Yeast, and Unsweetened Almond Milk To make the serving size of this recipe just for yourself,
simply half all the ingredients and nutritional information!

Cauliflower Mashed Potatoes
2 5 20
SERVINGS MIN PREP MIN COOK Vegetarian

185 1g 27g 17g 11g
*Per Serving (1/2 Of The Potatoes)
3 8
40g or 1 large head cauliflower,
1 Place the chopped cauliflower in a large pot and cover with
cut into bite-sized pieces several inches of cold water and and add the salt. Bring to a
boil over high heat.
3 2 tsp salt, divided

2 When the water reaches a boil, reduce the heat to a
3 2 tsp garlic powder simmer. Cover the pot and cook for 8-10 minutes, or until
the cauliflower can easily be pierced with a fork. Drain the
3 1 tsp paprika (optional) cauliflower.
3 Add the drained cauliflower, garlic powder, paprika (if using),
nutritional yeast, and yogurt to a food processor. Blend until
3 6
0g (1/4 cup) plain fat-free Greek yogurt, you’ve achieved a smooth texture. If you don’t have a food
room temperature processor, you can accomplish this step using a potato masher
or large spoon.

4 Serve with a side of protein and one of our homemade sauces
(optional)!
A side of protein (try our Crispy
Chicken Strips, Maple Garlic
Fat Loss Fact
Chicken Wings, or Classic Hot Buffalo
Wings) and one of our homemade sauces An entire large-sized cauliflower contains only 210 calories,
along with a host of micronutrients, and 17g of fiber to
help keep you full! This makes cauliflower a very voluminous,
low calorie, and healthy option that can be used to
Little Fat Loss Ingredient Tweaks replace starches such as rice, pasta, mashed potatoes,
and pizza crust.
Potatoes Mashed Cauliflower
Butter N utritional Yeast and Meal Prep Tip

Plain Fat Free Greek Yogurt Make a double batch of this recipe and serve with a source
of protein all week long for lunch.

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SNACKS

Sweet Chili Chips
2 5 15
Vegan BWS
Favorite

180 4g 29g 7g 5g
*Per Serving (1/2 Of The Chips)

2 In a small bowl, combine the nutritional yeast, chili powder,
3 1 tsp chili powder onion powder, garlic powder, paprika, cumin and salt.
3 1/4 tbsp onion powder

3 Place the tortillas on a cutting board and spray with non-stick
spray on both sides. Sprinkle both sides of the tortilla with the
3 1/2 tbsp garlic powder nutritional yeast mixture. Stack them on top of each other and
cut the tortillas into 6 equal wedges.
3 1/2 tsp paprika

4 Add the tortilla wedges to a baking pan and place in the oven
3 1 tsp cumin for 10-15 minutes. Alternatively, to air fry the wedges, place
the tortillas in a single layer in the air fryer basket. Cook at
3 1 tsp salt 190°C/370°F for 5 minutes, then toss the chips and make sure
none are sticking to each other. Cook for another 4 minutes,
3 2 large low-calorie whole wheat tortilla until crispy.
(aim for 150-180 calories per tortilla) 5 Allow the chips to cool for 3 minutes before serving.
Little Fat Loss Ingredient Tweaks Customize This Recipe!

Deep Fried Tortilla Chips Oven Baked Low Calorie Tortillas This recipe can be easily customized by adding your
Full Fat Cheese Nutritional Yeast favourite seasonings or combining it with other recipes.
Oil Non-Stick Spray Try using these chips as the base for our Loaded Beef
Deep Fryer Air Fryer or Oven-Baked Nachos or Holy Shi*t Nachos!

Sweet and Salty Popcorn
1 5 0

122 2g 23g 3g 4g
3 33g (1 mini bag) Orville SmartPop!
1 Pop the popcorn according to package instructions in
the microwave.
or 33g (2 2/3 tbsps) Popcorn Kernels

2 Transfer the popcorn into a mixing bowl and coat with
3 2 tsp stevia, divided non-stick spray. Add half of the stevia and half the salt,
then mix together. Coat the popcorn again with non-stick
3 1/2 tsp salt, divided spray, and add the remaining half of the stevia and salt.
3 Enjoy!

Regular Popcorn Orville SmartPop! Air-popped popcorn is a high-volume low calorie snack -
one cup popped contains only 30 calories. It can also be
Sugar Stevia
easily tweaked with seasonings and sauces to pack
Oil Non-Stick Spray
a flavourful punch!

DESSERTS
Cookies

Soft Chocolate Chip Cookies
12 10 11
Vegetarian BWS
Favorite

80 4g 9g 2g 1g
*Per Serving (1 Cookie)
3 120g (1 cup) all-purpose flour
2 In a mixing bowl, combine the flour, baking soda and salt.
3 1/2 tsp baking soda

3 In a separate bowl, use an electric whisk to beat together the
3 1/2 tsp salt butter, stevia, and vanilla until light and creamy. Beat in the
3 113g (1/2 cup) light butter egg. Reduce the speed to low and gradually add the flour
mixture until just combined. If you don’t have an electric whisk,
3 3/4 cup stevia or granulated sweetener you can use a hand mixer as well.
3 1/2 tsp vanilla extract 4 Fold in the chocolate chips.
3 1 egg
5 Divide the dough into tablespoon-sized balls and arrange on
a baking sheet with 1-2 inches of space between each cookie.
The dough should make about 12 cookies.
chocolate chips
6 Bake for 9-11 minutes, until golden brown and set in the center.
Remove from the oven and cool on the baking sheet for
2 minutes.
7 Transfer to a wire rack to cool completely and enjoy!
Health Fact
Little Fat Loss Ingredient Tweaks One egg contains about 70% of your daily value for
Butter Light Butter cholesterol. However, studies have suggested that it may
not be dietary cholesterol that increases blood cholesterol
Sugar Stevia levels and the risk for cardiovascular disease, but rather
Chocolate Chips S ugar-Free or Low-Sugar higher intakes of saturated fat and trans fat. The bottom line
Chocolate Chips is that eggs can be a part of a healthy, balanced diet when
consumed in moderation.

Perfect Peanut Butter Cookies
12 10 10
Vegetarian

96 4g 11g 4g 1g
*Per Serving (1 Cookie)
parchment paper.
3 48g (1/2 cup) powdered peanut

2 In a small bowl, mix the flour, powdered peanut butter, salt,
butter (PB2) baking powder, and stevia together. Set aside.
3 1/2 tsp salt
3 In a separate mixing bowl, whisk together the melted butter,
3 1 tsp baking powder mashed banana, egg, and vanilla, until smooth.

4 Gradually add the dry ingredient mixture into the wet
3 1 1/4 cup stevia
ingredient mixture, mixing until they are completely combined
3 113g (1/2 cup) light butter, melted and a dough is formed. The dough should be thick and
3 60g or 1/2 medium ripe banana, mashed slightly sticky.

5 Shape the dough into 12, 1-inch balls and place on the
3 1 egg
prepared baking sheet. Gently flatten each ball to 1/4-inch
3 1 tsp vanilla extract thick cookies with a fork, making a crisscross pattern on
the top of each cookie.

6 Bake for 10-12 minutes, until the cookies are set in the center.
Remove from the oven and cool for 5-10 minutes on the baking
sheet before removing to a wire rack to cool completely.
Health Fact
Peanut butter is a high source of healthy fat, though
Regular Peanut Butter Powdered Peanut Butter having too much can quickly pack on the calories. To make
powdered peanut butter, roasted peanuts are pressed to
Butter Light Butter remove the fat, then ground into powder. This leaves you
Sugar Stevia with the protein and peanut butter flavor that contains
85% less fat compared to regular peanut butter.

DESSERTS
CAKES

Your Next Birthday Cake
1 5 15
Favorite
Calories *
Fat *
Carbs *
Protein *
Fiber *
Without Frosting
307 5g 40g 33g 15g
With Frosting
358 8g 43g 36g 15g
3 30g (6 tbsp) unsweetened cocoa powder
1 Preheat the oven to 190°C/375°F. Grease a small ramekin or
6-inch baking dish with non-stick spray. If you’re using a larger
(we recommend Hershey’s Cocoa)
dish, such as a bread loaf pan or an 8x8-inch pan, double the
3 2 tbsp stevia recipe and cook slightly longer (20-25 minutes).
3 30g (1/4 cup) oat flour*

2 In a separate mixing bowl, add the cocoa powder, stevia,
3 20g (2/3 scoop) protein powder oat flour, protein powder, and baking powder. Mix the dry
3 1/2 tsp baking powder ingredients together thoroughly before adding the wet
3 120mL (1/2 cup) water ingredients in the next step.
3 120g (1/2 cup) egg whites
3 Pour in the water and egg whites and stir until you have a
3 15g (1 tbsp) sugar-free or low-sugar smooth batter with no dry lumps of flour or cocoa powder
remaining. You can mix in the chocolate chips during this
chocolate chips (optional)
step if you wish to include them.
FROSTING (optional)

4 Pour the batter into the prepared 6-inch baking dish or small
3 15g (1 tbsp) light cream cheese loaf pan. Bake for 15 minutes, until set in the center. Remove
3 15g (1 tbsp) plain fat-free Greek yogurt from the oven and cool for 10 minutes in the pan before eating.
3 1 tsp unsweetened cocoa powder
5 To make the optional frosting, in a small mixing bowl add
3 Stevia to taste the cream cheese, yogurt, cocoa powder, and stevia (or any
sugar-free sweetener) to taste. Mix until the cocoa powder
3 Sugar-free syrup (optional)
is fully dissolved and then layer the frosting on top of your
*A
ll-purpose flour can work as well, cake. Feel free to top with sugar-free syrup for some extra
but oat flour will deliver the best results sweetness! You can eat the whole cake for just over 300
(and nutrients!). calories, or slice it up into smaller portions, you decide!

Eggs + Oil Egg Whites + Extra Baking Powder
Flour Oat Flour + Protein Powder
Sugar Stevia
Buttercream Light Cream Cheese
+ Plain Fat Free Greek Yogurt

DESSERTS
BROWNIES

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Not Your Typical Brownie
16 10 25
Vegetarian

76 4g 12g 2g 3g
*Per Serving (1 Brownie)
3 56g (1/4 cup) light butter, melted
1 Preheat the oven to 180°C/350°F. Spray a 8x8 inch baking dish
3 1 egg

2 In a bowl, whisk together the melted butter, egg, vanilla, and
3 2 tsp vanilla extract applesauce until smooth.
3 60g (1/4 cup) unsweetened applesauce
3 In a separate bowl, mix together the stevia, cocoa, flour, salt,
3 3/4 cup stevia and baking soda.
3 20g (1/4 cup) unsweetened cocoa powder
4 Slowly add the dry mixture into the wet ingredient mixture and
whisk together until fully combined and smooth.
5 With a spatula, fold in the grated zucchini and chocolate chips.
3 1/2 tsp salt

6 Pour the batter into the prepared baking pan and bake for 20-
3 3/4 baking soda
24 minutes, until an inserted toothpick comes out clean.
3 90g (1 cup or ~1 small-sized) finely
7 Set aside and let cool for 10 minutes.
grated zucchini
8 Transfer to a wire rack and slice into 16 pieces.
3 120g (1/2 cup) sugar-free or low-sugar

9 Top with fat-free whipped cream or your favorite low-calorie
chocolate chips ice-cream (optional) and enjoy!

Fat-free whipped cream
or low-calorie ice cream

Butter Light Butter Sneak some veggies into your baked goods for a kick of
Sugar Stevia micronutrients and fiber! Other veggies to add into baked
Regular Chocolate Chips Sugar-Free or Low-Sugar foods can include grated carrots, beets, avocados, and
Chocolate Chips sweet potatoes.
Flour Half Flour and Grated
Zucchini Chocolate Chips

DESSERTS
BLONDIES

Birthday Cake Blondies
8 10 25
Vegetarian
Calories* Fat* Carbs* Protein* Fiber*
Without Frosting
129 5g 17g 4g 1g
With Frosting
153 5g 20g 7g 1g
*Per Serving (1 Blondie)
BLONDIES
1 Preheat the oven to 180°C/350°F. Spray a 6x6 inch baking dish
3 112g (1/2 cup) light butter, melted
3 2
eggs, lightly beaten (at room
2 In a mixing bowl, combine the melted butter, beaten eggs,
sugar free syrup, and vanilla.
temperature)
3 60mL (1/4 cup) sugar free syrup
3 In a separate bowl, whisk together the stevia, flour, baking
powder and salt.
3 1 tsp vanilla extract

4 Add the dry ingredient mixture to the wet ingredients and stir
3 1 1/2 cups stevia (preferably brown)
until just combined.
3 174g (1 1/2 cups) all-purpose flour
5 Pour the batter into the prepared pan and bake for 24-28

3 1/2 tsp baking powder minutes, until a toothpick in the center comes out clean.
3 1/2 tsp salt Remove from the oven and cool for 10 minutes in the pan.
FROSTING (optional) 6 Transfer to a wire rack, then cut into 8 bars.
3 11g sugar-free, fat-free vanilla instant 7 If you’d like to serve it with frosting (highly recommended),

pudding mix stir together the pudding mix, protein powder, and almond
3 30g (1 scoop) vanilla protein powder milk until smooth. For a thinner frosting, add more milk, 1 tbsp
at a time, until you’ve reached your desired consistency.
8 Top the blondies with frosting and sprinkles, and enjoy!
3 1 tbsp sprinkles (optional)

Butter Light Butter
Sugar Stevia
Regular Maple Syrup Sugar Free Maple Syrup
High Fat, Sugary Frosting Sugar-Free, Fat-Free Vanilla
Pudding Mix and Vanilla Protein
Powder

DESSERTS
DONUTS

Vanilla Sprinkle Donut
6 10 20
Vegetarian BWS
Favorite

122 2g 19g 7g 1g
*Per Serving (1 Donut)
DONUT
1 Preheat the oven to 175°C / 350°F. Thoroughly spray a 6-well
donut pan with nonstick cooking spray.
3 3/4 cup stevia
2 In a large bowl, whisk together the flour, stevia, baking powder
and salt.
3 1 tsp baking powder

3 In a separate bowl, whisk together melted butter, egg, almond
3 1/2 tsp salt
milk, and vanilla.
3 28g (2 tbsp) light butter, melted

4 Add the wet ingredients to the dry ingredients and stir
3 1 egg
together until there’s no visible flour remaining. Avoid
3 80mL (1/3 cup) unsweetened almond milk overmixing the batter.
5 Pour the batter into the prepared pan, filling each well about
3/4 full. Smoothen the batter in the well until flat.
FROSTING
6 Bake for 10-15 minutes, until set in the center. Let the donuts
3 11g sugar-free, fat-free vanilla instant cool in the pan before frosting and serving.
pudding mix
7 To make the frosting, stir together the pudding mix, protein
3 30g (1 scoop) vanilla protein powder powder, almond milk, and sprinkles (if using) until smooth.
3 30mL (2 tbsp) unsweetened almond milk If you have lumps, you can blend the frosting in a blender or
3 1 tbsp sprinkles (optional) food processor until totally smooth. For a thinner frosting, add
more milk, 1 tbsp at a time, until you’ve reached your desired
consistency.
8 Take the cooled donut and dip the top of the donut in
Butter Light Butter the frosting.
Sugar Stevia
9 Set aside and continue with remaining donuts, and enjoy!
Deep Fryer Oven-Baked
High Fat, Sugary Frosting Sugar-Free, Fat-Free Vanilla
Pudding Mix and Vanilla Protein
Powder

Blueberry Lemon Donut
6 10 20
Vegetarian BWS
Favorite
Without Frosting
102 2g 18g 3g 1g
With Frosting
122 2g 19g 7g 1g
DONUT
donut pan with non-stick cooking spray.
3 3/4 cup stevia
and salt.

3 1/2 tsp salt
milk, vanilla, and lemon zest.
Add
4 the wet ingredients to the dry ingredients and stir together
3 1 egg
until there’s no visible flour remaining. Add in the blueberries
3 80mL (1/3 cup) unsweetened almond milk and stir until just combined. Avoid over mixing the batter.

3 1/2 tsp lemon zest 3/4 full. Smoothen the batter in the well until flat.
3 100g (2/3 cup) fresh blueberries

6 Bake for 10-15 minutes, or until golden brown on the edges
and the top is firm when you press on it, being careful not to
FROSTING (optional)
overbake. Remove from the oven and run a knife around the
3 120g (1/2 cup) plain fat-free Greek yogurt edge of each donut to remove the donuts from the pan and
3 15g (1/2 scoop) vanilla protein powder transfer to a wire rack to cool completely.
7 To make the frosting (highly recommended), stir together
3 2 tbsp stevia the yogurt, protein powder, vanilla, and stevia until smooth.
If you have lumps, you can blend the frosting in a blender or
food processor until totally smooth. For a thinner frosting, add
Little Fat Loss Ingredient Tweaks more milk, 1 tbsp at a time, until you’ve reached your desired
consistency. For a thicker frosting, add more protein powder,
Butter Light Butter 1 tbsp at a time.
Sugar Stevia
8 Take the cooled donut and dip the top of the donut in the
Regular Milk Unsweetened Almond Milk frosting.
Deep Fryer Oven-Baked 9 Set aside and continue with remaining donuts, and enjoy!

APPLE FRITTER
3 10 20
Vegetarian BWS
Favorite
Without Frosting
122 2g 21g 5g 2g
With Frosting
178 6g 21g 10g 2g
FRITTER
1 In a large bowl, stir together the flour, stevia, salt, cinnamon,
and baking powder.
3 2 tbsp stevia
2 Add the butter and use a fork to work the butter into the dry
ingredients until it’s crumbly.
3 1/8 tsp salt
3 1/4 tsp cinnamon
3 Add the diced apple and toss to coat in the flour mixture. Stir
in the yogurt and add almond milk starting with 2 tbsp and
adding in an additional tbsp more as necessary until you have
3 14g (1 tbsp) light butter a lumpy, sticky dough.
3 1 00g or 2/3 red apple, peeled and

4 Divide the dough into thirds and shape into three flat ovals,
finely diced about 1/2-inch thick.
3 70g (~1/3 cup) plain fat-free Greek yogurt

5 Spray the air fryer basket with non-stick spray. Place the
3 3
0-45mL (2-3 tbsp) unsweetened fritters in the basket and spray each fritter with non-stick spray.
almond milk Fry at 190°C/370°F for 5 minutes, then flip and fry for another
3 minutes, until golden brown on top and still soft in the center.
FROSTING (optional)

6 If making the frosting (highly recommended), stir together the
3 56g (~1/4 cup) low-fat cream cheese,
room temperature cream cheese (warm it in the microwave for
room temperature
10-12 seconds if necessary), protein powder, and almond milk
3 15g (1/2 scoop) vanilla protein powder until smooth. If you have lumps, you can blend the frosting in a
3 15mL (1 tbsp) unsweetened almond milk blender or food processor until totally smooth.

7 Once the fritters are cooled, spread frosting on top and enjoy
right away!
Butter Light Butter Cooking Tip
Sugar Stevia We recommend adding the frosting just before serving to
avoid sogginess and to reheat, pop the (unfrosted) fritter
Deep Fryer Air Fryer or Oven-Baked
into the air fryer at 190°C/370°F for 3-5 minutes, until crisp.

Chocolate Frosted Donut
6 10 20
Vegetarian

114 2g 17g 7g 1g
DONUT
3 120g (1 cup) all-purpose flour donut pan with non-stick cooking spray.
3 3/4 cup stevia

and salt.

3 1/2 tsp salt
milk, and vanilla.

3 1 egg
together until there’s no visible flour remaining. Avoid
3 80mL (1/3 cup) unsweetened almond milk overmixing the batter.
FROSTING 3/4 full. Smoothen the batter in the well until flat.
3 11g sugar-free, fat-free chocolate instant

cool in the pan before frosting and serving.
pudding mix

7 To make the frosting, stir together the pudding mix, protein
3 30g (1 scoop) chocolate protein powder
powder, and almond milk until smooth. If you have lumps, you
3 30mL (2 tbsp) unsweetened almond milk can blend the frosting in a blender or food processor until
totally smooth. For a thinner frosting, add more milk, 1 tbsp at
Little Fat Loss Ingredient Tweaks a time, until you’ve reached your desired consistency.
Compared to Krispy Kreme’s Chocolate Iced Glazed 8 Take the cooled donut and dip the top of the donut in the

Donut, you save 126 calories and 19g of sugar in this
recipe by making these swaps: frosting.
Butter Light Butter 9 Set aside and continue with remaining donuts, and enjoy!
Sugar Stevia
Deep Fried Oven-Baked
Sugary Chocolate Glaze Sugar-Free, Fat-Free Chocolate
Pudding Mix and Chocolate Protein
Powder

Cinnamon Spice And Everything Nice Donut
6 10 20
Vegetarian

107 3g 17g 3g 1g
DONUT
donut pan with nonstick cooking spray.

3 3/4 cup stevia and salt.

milk, and vanilla.
3 1/2 tsp salt

3 28g (2 tbsp) light butter, melted together until there’s no visible flour remaining. Avoid
overmixing the batter.
3 1 egg

3 80mL (1/3 cup) unsweetened almond milk 3/4 full. Smoothen the batter in the well until flat.
cool in the pan before frosting and serving.
TOPPING
7 Meanwhile, in a bowl combine stevia and cinnamon and mix
together.
3 1 tbsp cinnamon

8 Use a basting brush and lightly brush the top of the donuts
3 3 tbsp stevia with the melted butter. If you don’t have a basting brush, very
lightly dip the top of the donut in the butter.
3 21g (1 1/2 tbsp) light butter, melted

9 Take the cooled donut and dip the top of the donut in the
cinnamon sugar mixture.
10 Set aside and continue with remaining donuts, and enjoy!

Cooking Tip
Butter Light Butter
Cinnamon is a natural sweetener that contains zero
Sugar Stevia
calories! You can add it to many different foods, such
as cereal, oatmeal, yogurt, smoothies, baked goods,
Deep Fried Oven-Baked
and of course, donuts!

DESSERTS
CHEESECAKES

IT’s that easy vanilla cheesecake
2 5 20-25
Vegetarian BWS
Calories* Fat* Carbs* Protein* Fiber* Favorite
Without Crust
152 4g 4g 25g 0g
With Crust
217 5g 16g 27g 1g
*Per Serving (1/2 Cheesecake)
Cheesecake Cheesecake
3 250g (1 cup) low fat cottage cheese
1 Preheat the oven to 160°C/325°F. Spray a 6-inch (or smaller)
springform cake pan with non-stick spray.
3 1 large egg
3 15g (1/2 scoop) vanilla protein powder or
CRUST: If you are not making crust, please proceed to step 4
2 In a medium bowl, mix together the graham cracker crumbs,
15g sugar-free, fat-free vanilla pudding mix
yogurt, and stevia, until uniform. Press mixture firmly into the
3 2 tbsp stevia prepared baking pan.
3 Bake the crust for 5 minutes at 160°C/325°F, until set. Remove
from the oven and cool fully while you prepare your filling.
CRUST (optional, but recommended)

4 If your cottage cheese is especially watery, drain it of any
3 30g graham cracker crumbs (8 small
excess liquid. Then add the cottage cheese, egg, protein
rectangular pieces or 4 squares, crushed) powder or pudding mix, stevia, and vanilla into a blender or
3 30g (2 tbsp) plain fat-free Greek yogurt food processor and blend until smooth and combined. If you
3 1 tbsp stevia don’t have a blender or food processor, you can mix all of
the ingredients together in a mixing bowl.
5 Transfer the batter into the prepared pan and bake for 20-25
Sugar-free raspberry jam and minutes, until the center is set. If the center is not set, bake
fat-free whipped cream for 5-10 more minutes but keep a close eye on it to ensure you
don’t overcook the cheesecake.

6 Turn off the oven, crack open the door and leave the cake
inside while it cools down, for about 20-30 minutes. Once the
Little Fat Loss Ingredient Tweaks oven has cooled, remove the cheesecake.

7 For the best texture, cover the cake with plastic wrap and
Regular Cream Cheese Low-Fat Cottage Cheese
Sugar Stevia place in the fridge for at least 10 hours to firm up before
Regular Jam Sugar-Free Jam serving. To serve, spread the jam over the top of the
Butter Plain Fat-Free Greek Yogurt cheesecake and top with fat-free whipped cream (optional).

It’s That Easy Peanut Butter Chocolate Cheesecake
2 5 20-25
Vegetarian
Without Crust
219 7g 11g 28g 3g
With Crust
288 8g 23g 31g 4g
CHEESECAKE CHEESECAKE
1 Preheat the oven to 160°C/325°F. Grease a 6-inch (or smaller)
3 1 large egg springform cake pan with non-stick spray.
3 15g (1/2 scoop) chocolate protein powder
or 15g sugar-free, fat-free chocolate
pudding mix
3 2 tbsp stevia yogurt, and stevia, until uniform. Press mixture firmly into the
3 1 tsp unsweetened cocoa powder prepared baking pan.
3 12g (2 tbsp) powdered peanut from the oven and cool fully while you prepare your filling.
butter (PB2)

3 1 tsp vanilla extract excess liquid. Then add the cottage cheese, egg, protein
3 15g (1 tbsp) low sugar or sugar-free powder or pudding mix, stevia, cocoa, almond milk, powdered
chocolate chips peanut butter, and vanilla into a blender or food processor and
blend until smooth and combined. If you don’t have a blender
CRUST (optional, but recommended) or food processor, you can mix all of the ingredients together
3 3
0g graham cracker crumbs (8 small in a mixing bowl.
rectangular pieces or 4 squares, crushed)

5 Transfer the batter into the prepared pan and then fold in the
3 30g (2 tbsp) plain fat-free Greek yogurt chocolate chips. Bake for 20-25 minutes, until the center is set.
3 1 tbsp stevia If the center is not set, bake for 5-10 more minutes but keep a
Optional for serving: close eye on it to ensure you don’t overcook the cheesecake.
Little Fat Loss Ingredient Tweaks oven has cooled, remove the cheesecake.
Regular Cream Cheese Low-Fat Cottage Cheese
Sugar Stevia
place in the fridge for at least 10 hours to firm up before
Regular Chocolate Chips Low Sugar or
Sugar-Free Chocolate Chips serving. Serve with fat-free whipped cream (optional) and
Regular Peanut Butter Powdered Peanut Butter enjoy!
Butter Plain Fat-Free Greek Yogurt

It’s That Easy Pumpkin Cheesecake
2 5 20-25
Vegetarian BWS
Favorite
Without Crust
176 4g 10g 25g 2g
With Crust
245 5g 22g 28g 2g

3 1 large egg spring form cake pan with non-stick spray.
3 15g (1/2 scoop) vanilla protein powder or CRUST: If you are not making crust, please proceed to step 4
15g sugar-free, fat-free vanilla pudding mix
3 56g (1/4 cup) canned pumpkin puree yogurt, and stevia, until uniform. Press mixture firmly into the
prepared baking pan.
3 1 tsp cinnamon
3 1/4-1/2 tsp pumpkin spice
from the oven and cool fully while you prepare your filling.
3 2 tbsp stevia
excess liquid. Then add the cottage cheese, egg, protein
powder or pudding mix, pumpkin puree, cinnamon, pumpkin
CRUST (optional, but recommended) spice, stevia, and vanilla into a blender or food processor and
3 3
0g graham cracker crumbs (8 small blend until smooth and combined. If you don’t have a blender
rectangular pieces or 4 squares, crushed) or food processor, you can mix all of the ingredients together
3 30g (2 tbsp) plain fat-free Greek yogurt in a mixing bowl.
3 1 tbsp stevia 5 Transfer the batter into the prepared pan. Bake for 20-25

minutes, until the center is set. If the center is not set, bake for
Optional for serving: 5-10 more minutes but keep a close eye on it to ensure you
Fat-free whipped cream don’t overcook the cheesecake.

oven has cooled, remove the cheesecake.

Regular Cream Cheese Low-Fat Cottage Cheese place in the fridge for at least 10 hours to firm up before
Sugar Stevia serving. Serve with fat-free whipped cream (optional) and
Butter Plain Fat-Free Greek Yogurt enjoy!

It’s That Easy Tiramisu Cheesecake
2 5 20-25
Vegetarian
Without Crust
160 4g 6g 25g 0g
With Crust
225 5g 18g 27g 1g

spring form cake pan with non-stick spray.
3 1 large egg
3 1 5g (1/2 scoop) chocolate protein powder
or 15g sugar-free, fat-free chocolate
pudding mix yogurt, and stevia, until uniform. Press mixture firmly into the
prepared baking pan.
3 2 tbsp stevia

3 5g (1 tbsp) regular or decaf coffee from the oven and cool fully while you prepare your filling.
grounds

3 1 tsp vanilla extract excess liquid. Then add the cottage cheese, egg, protein
powder or pudding mix, stevia, coffee, and vanilla into a
CRUST (optional, but recommended) blender or food processor and blend until smooth and
3 3
0g graham cracker crumbs (8 small combined. If you don’t have a blender or food processor, you
rectangular pieces or 4 squares, crushed) can mix all of the ingredients together in a mixing bowl.

5 Transfer the batter into the prepared pan. Bake for 20-25
minutes, until the center is set. If the center is not set, bake for
3 1 tbsp stevia
5-10 more minutes but keep a close eye on it to ensure you
don’t overcook the cheesecake.
oven has cooled, remove the cheesecake.

Little Fat Loss Ingredient Tweaks place in the fridge for at least 10 hours to firm up before
Regular Cream Cheese Low-Fat Cottage Cheese serving. Serve with fat-free whipped cream (optional)
Sugar Stevia and enjoy!
Butter Plain Fat-Free Greek Yogurt

DESSERTS
MUG CAKES

Microwave Molten Mug Explosion
1 2 1
Favorite

226 6g 35g 8g 8g
1 Spray a large microwave safe mug with non-stick spray. Then
add and whisk together the flour, baking powder, cocoa
3 1/2 tsp baking powder powder, stevia, and salt. Add the vanilla, egg whites, melted
3 5g (1 tbsp) unsweetened cocoa powder butter, and almond milk and stir until you have a smooth, thick
batter.
3 2 tbsp stevia

2 Make a hole in the center of the batter and pour in the
3 Pinch of salt
chocolate chips. Cover the chocolate chips with the batter.

3 Microwave for 1 minute. The cake is done when the sides are
3 30g (2 tbsp) egg whites set and the center is slightly soft.
3 5g (1 tsp) light butter, melted
4 Serve hot and top with fat-free whipped cream or low-calorie
3 30mL (2 tbsp) unsweetened almond milk ice cream (optional)!
chocolate chips

Fat-free whipped cream or
low-calorie ice cream

Eggs Egg Whites
Chocolate Unsweetened Cocoa Powder Cooking Tip
Regular Chocolate Chips Low Sugar or Sugar-Free
Depending on your microwave strength, you may need more
Chocolate Chips
or less time in the microwave so keep an eye on it to avoid
Whole Milk Unsweetened Almond Milk
Sugar Stevia overcooking or overflowing.
Butter Light Butter

Apple Cinnamon Mug Cake
1 2 1

194 2g 37g 7g 3g
1 Spray a large microwave-safe mug with non-stick spray. Then
add and whisk together the flour, baking powder, stevia, and
3 1/2 tsp baking powder salt. Add the vanilla, egg whites, melted butter, almond milk,
and applesauce and stir until you have a smooth, thick batter.
3 2 tbsp stevia
2 Add in the chopped apples and stir until combined.
3 Pinch of salt

3 Microwave for 90 seconds. The cake is done when the sides
3 1 tsp vanilla extract are set and the center is slightly soft.
3 30g (2 tbsp) egg whites
4 Serve hot and top with fat-free whipped cream, sugar-free
syrup, or your choice of toppings (optional)!
3 5g (1 tsp) light butter, melted
3 15g (1 tbsp) unsweetened applesauce
3 75g or 1/2 small apple, chopped into

small squares

Fat-free whipped cream or
sugar-free syrup

Eggs Egg Whites
Sugar Stevia
Butter Light Butter

DESSERTS
MILKSHAKES

Peanut Butter Cup Milkshake
1 3 0 Vegan
SERVING MIN PREP MIN COOK (with vegan
BWS
Favorite
protein powder)

333 5g 38g 34g 8g
3 100g (1 cup) ice
1 Add all ingredients to a blender and blend to a smooth, thick
consistency. Add more ice for an icier/thicker consistency, or
3 ~113g or 1 frozen medium banana use less ice for a more liquidy consistency.
3 120mL (1/2 cup) unsweetened almond
2 Transfer to a cup and serve immediately with crushed walnuts
or cashew milk or toppings of your choice (optional)!
3 10g (2 tbsp) unsweetened cocoa powder
3 12g (2 tbsp) powdered peanut
butter (PB2)
3 30g (1 scoop) chocolate or peanut butter
protein powder

Walnuts, crushed
Fat Loss Fact

Little Fat Loss Ingredient Tweaks With the vast amount of protein powder flavors out there,
adding protein powder to your food can be a practical way
Chocolate Unsweetened Cocoa Powder
to sweeten foods (most are flavored with sweeteners) while
Regular Cream Unsweetened Almond Milk and
boosting protein content! When choosing protein powders,
Protein Powder
Regular Peanut Butter Powdered Peanut Butter protein isolate contains the highest percentage of protein
Sweeteners Frozen Banana (about 90%). Protein concentrates contain less protein
(ranges 25-80%), along with more carbs and fats.

Blueberry Cheesecake Milkshake
1 5 0

165 5g 25g 5g 4g
3 60g or 1/2 ripe medium frozen banana
1 Place the banana, yogurt, cream cheese, almond milk, sugar-
free syrup, and frozen blueberries in a food processor or
3 30g (2 tbsp) plain fat-free Greek yogurt blender. Blend until smooth. If necessary, scrape down the
sides of the blender to ensure everything is mixed together
3 15g (1 tbsp) low-fat cream cheese smoothly.
3 60mL (1/4 cup) unsweetened almond milk 2 Pour into a glass, top with fresh blueberries and fat-free

whipped cream if you like, and serve immediately.
3 10mL (2 tsp) sugar-free maple syrup,
to taste
3 80g (1/2 cup) frozen blueberries

Fresh blueberries and
fat-free whipped cream

Did you know that frozen fruits and vegetables are just as
Regular Cream Cheese Low-Fat Cream Cheese healthy for you and contain just as much nutrients compared
Sugar Banana and Sugar-Free Syrup to fresh fruits and vegetables? They also last much longer in
High-Fat Yogurt Plain Fat-Free Greek Yogurt the freezer! This can make it a convenient and less expensive
option. You can also freeze your own if your fresh ones are
about to go bad!

DESSERTS
Soft serve / ice cream

Salted Caramel Crack Soft Serve
1 3 0 Vegan
BWS
Favorite
protein powder)

378 6g 61g 20g 7g
SALTED CARAMEL DRIZZLE
1 Add the date, sugar-free syrup, coconut milk, and salt to a
food processor or blender. Blend until a smooth paste forms.
3 24g or 1 pitted date (medjool) Transfer the caramel sauce to a small bowl and set aside.
3 30mL (2 tbsp) sugar-free maple syrup
2 In the same food processor or blender, add the frozen bananas,
3 15mL (1 tbsp) light coconut milk powdered peanut butter, vanilla protein powder, and coconut
milk, and blend to a smooth, thick consistency, about 40
3 Pinch of salt
seconds. If you’re using a blender and the mixture gets stuck,
add more milk, 1 tbsp at a time, until you’ve reached your
SOFT SERVE
desired consistency.
3 160g or 1 1/2 medium frozen bananas

3 Transfer to a serving bowl and drizzle the salted caramel sauce
3 12g (2 tbsp) powdered peanut on top and make sure to serve it right away!
butter (PB2)
3 15g (1/2 scoop) vanilla protein powder
3 45mL (3 tbsp) light coconut milk

Although fruits contain sugar, these sugars are naturally
Heavy Cream Light Coconut Milk
occurring. When you eat whole fruit, you also consume
Caramel Sauce Pitted Dates, Sugar Free Syrup,
fiber and many micronutrients along with it. In general,
and Light Coconut Milk
there is no need to avoid fruit and fruit is healthy to
consume in moderation as part of a healthy diet.
Sweeteners Frozen Bananas

Chocolate Peanut Butter Soft Serve
1 3 0 Vegan
chocolate chips)

279 7g 53g 11g 11g
3 160g or 1 1/2 medium frozen bananas
1 Add all ingredients to a food processor or blender and blend
to a smooth, thick consistency. If you’re using a blender and
3 18g (3 tbsp) powdered peanut butter
the mixture gets stuck, add more milk, 1 tbsp at a time, until
(PB2) you’ve reached your desired soft-serve consistency.
2 Transfer to a serving bowl and serve immediately with
3 15g (1 tbsp) sugar-free or low-sugar toppings of your choice. If you plan on having it later, freeze
the soft-serve but make sure to let it thaw for 15-30 minutes
chocolate chips
before serving.
3 15-30mL (1-2 tbsp) unsweetened
almond milk (optional)

Heavy Cream Light Coconut Milk Customize This Recipe
Regular Peanut Butter Powdered Peanut Butter
You can easily customize this recipe by adding toppings
Regular Chocolate Chips L ow-Sugar or
such as fresh fruit, cereal, or fat-free whipped cream.
Sugar Free Chocolate Chips
Sweeteners Fresh Fruit and Sugar-Free Syrup

Strawberry Banana Dream Ice Cream
1 5 0
Favorite

298 6g 41g 20g 5g
3 80mL (1/3 cup) canned light coconut milk,
1 Add the coconut milk, yogurt, strawberries, banana, protein
powder, salt, stevia (if using), and vanilla (if using) to a food
chilled in the fridge overnight processor or blender and blend until thick and smooth. If
3 60g (1/4 cup) plain fat-free Greek yogurt you’re using a blender and the mixture gets stuck, add more
milk, one tbsp at a time until you’ve reached your desired ice-
3 110g (1/2 cup) frozen strawberries
cream consistency.
3 ~113g or ~1 medium frozen banana

2 Transfer the ice cream to a small bowl and freeze for 60-90
3 15g (1/2 scoop) vanilla protein powder minutes before serving, until texture becomes creamy. You can
3 1/4 tsp salt also serve the ice cream right away or store it in the freezer,
but if the ice cream becomes fully frozen, let it thaw for at least
3 1 tbsp stevia (optional if using sweet
15-30 minutes before serving.
protein powder)

3 Serve with desired toppings such as fresh banana, cereal, or
3 1/4 tsp vanilla extract (optional) fat-free whipped cream (optional), and enjoy!

Fresh banana, cereal
or fat-free whipped cream
Little Fat Loss Ingredient Tweaks Meal Prep Tip

To freeze fresh bananas, peel and chop them into 1/4 - 1/2
Heavy Cream L ight Coconut Milk and
inch coins. Place them on a parchment paper-lined baking
sheet, and place this in the freezer for at least 30 minutes
Sugar Stevia
or until frozen. Remove the frozen banana coins from the
Sweeteners Vanilla Protein Powder
and Fresh Fruit baking sheet and store them back in the freezer in a
freezer-safe plastic bag until use.

Mint Chocolate Chip Soft Serve
1 3 0

256 8g 42g 4g 9g

3 160g or 1 ½ medium frozen bananas
1 Add all ingredients to a food processor and blend to a smooth,
thick consistency, about 40 seconds. If you don’t have a food
3 60mL (1/4 cup) unsweetened almond processor, you can also use a blender but reduce the amount
or cashew milk of milk to 45mL (3 tbsp).
3 15g (2 tbsp) cacao nibs
2 Transfer to a serving bowl and serve immediately with
toppings of your choice. If you plan on having it later, freeze
3 Handful of fresh mint leaves
the soft-serve but make sure to let it thaw for 15-30 minutes
before serving.

Heavy Cream U nsweetened Almond or Trying to balance body composition goals while still
Cashew Milk enjoying different foods, the social aspect of food, and life
Regular Chocolate Chips Cacao Nibs in general? Try the “80/20” rule: Consume 80% of your
Sweeteners Frozen Bananas food intake from whole, minimally processed foods, with
a leeway of 20% from more processed foods, if desired.

HOMEMADE SAUCES

Tangy BBQ Sauce
4 3 0
Vegan BWS
Favorite

4 0g 1g 0g 0g
*Per Serving (1 Tbsp)
3 3 tbsp stevia
1 Add all ingredients except for the cornstarch into a mixing
bowl and mix until smooth. For a thinner sauce, you can serve
3 45g (3 tbsp) low-sugar or
it right away.
sugar-free ketchup
3 15mL (1 tbsp) red wine vinegar If you’d like a thicker sauce, add the sauce to a saucepan and
2
3 15mL (1 tbsp) water bring to a simmer over low heat and simmer for 3-5 minutes.
In a small bowl, stir the cornstarch with 1 tsp cold water until
3 1/2 tsp worcestershire sauce
smooth. Add the cornstarch mixture to the sauce and bring to
3 1 tsp dry mustard a simmer, stirring constantly. As soon as it reaches a simmer
3 1/4 tsp paprika (about 30 seconds), immediately remove from the heat and
3 1/4 tsp salt transfer to a bowl to serve. Watch closely, as the sauce can
burn easily after you add the cornstarch.
3 1/4 tsp black pepper
3 1 tsp cornstarch
3 Serve right away or store in an airtight container in the fridge
(optional, for thicker sauce) for up to five days.
Fat Loss Fact

By using sugar-free alternatives and spices, this BBQ
Compared to 4 tbsp of regular BBQ sauce, you save
sauce contains virtually zero calories. Spices are a great
120 calories in this recipe by making these swaps:
way to flavor foods, and essentially contribute zero
Sugar Stevia calories for the small amounts that are normally used
in recipes.

Tzatziki
4 5 0
Vegetarian BWS
Favorite

24 0g 3g 3g 0g

1 Add the yogurt, diced cucumbers, lemon juice, garlic powder,
dill, salt and pepper to a bowl and stir to combine well. Adjust
3 80g or 2 mini cucumbers, peeled the seasoning to taste with salt and pepper.
and diced
3 15mL (1 tbsp) lemon juice for up to three days.
3 1 tsp garlic powder
3 1 tsp dried or 1 tbsp fresh dill
3 Pepper to taste
Fat Loss Fact

Cucumbers are composed of about 95% water, which is why
Compared to Hidden Valley’s Tzatziki Dip, you save
they are so low in calories. This helps to both keep you full
126 calories and 15g of fat per serving of this recipe
by making these swaps: and maintain hydration. This is also the same case for many
other vegetables and fruits.
High-Fat Yogurt Plain Fat-Free Greek Yogurt
Oil Fresh Herbs and Spices

Sweet Thai Chili
4 5 10
Vegan BWS
Favorite

28 0g 6g 1g 1g

3 2 Thai red chilis, minced
1 Place the minced chilis, minced ginger, minced garlic, apple
cider vinegar, stevia, and soy sauce in a small saucepan.
3 2 tbsp minced fresh ginger
2 Bring to a simmer over low heat and simmer for 5 minutes.
3 3 garlic cloves, minced (or 1 1/2 tsp garlic

3 In a small bowl, stir the cornstarch with 2 tsp cold water until
powder) smooth. Add the cornstarch mixture to the sauce and bring to
a simmer, stirring constantly. As soon as it reaches a simmer
3 240mL (1 cup) apple cider vinegar
(about 30 seconds), immediately remove from the heat and
3 2 tbsp stevia (or more for a sweeter sauce) transfer to a bowl to serve. Watch closely, as the sauce can
burn easily after you add the cornstarch.

soy sauce
for up to three days. Before serving again, make sure to re-stir
3 5g (2 tsp) cornstarch the sauce.
Fat Loss Fact

Stevia is a zero-calorie sweetener derived from the stevia
plant that can be used to minimize calorie and sugar intake.
Chili Paste Fresh Herbs, Corn Starch, and Vinegar This recipe contains 5g less sugar per tbsp compared to
common sweet thai chili sauces.
Sugar Stevia

Holy Guacamole
4 2 0
Vegan BWS
Favorite

43 3g 2g 2g 1g

3 70g or 1/2 avocado 1 Halve and pit the avocado. Scoop 1/2 the avocado out into a

bowl and mash it with a fork until smooth.
3 75g (1/3 cup) fat-free plain Greek yogurt
3 Squeeze of fresh lime or lime juice
2 Mix in the yogurt, lime juice, garlic powder, salt, cilantro, and
3 1/4 tsp garlic powder diced onion (if using). Adjust to taste with more spices based
on your preferences.
3 1/4 tsp salt
3 1 tbsp cilantro, chopped 3 Serve right away or store in an airtight container in the

3 40g (1/4 cup) red onion, diced (optional) refrigerator.
Health Fact
Avocados are an excellent source of the healthy unsaturated
fat. Aside from being used to make guacamole, mashed
avocados can also be used to replace mayonnaise as a
Full Avocado Half an Avocado and Half Greek Yogurt binder in recipes like egg salad, tuna salad, or chicken salad!
This helps to save calories and offers a boost in heart health.

Chocolate Sauce
4 3 0
SERVINGS MIN PREP MIN COOK Vegan
BWS
(with vegan Favorite
protein powder)

32 0g 2g 6g 0g

3 11g sugar-free, fat-free chocolate instant 1 Stir together the pudding mix, protein powder, and

unsweetened almond milk, until smooth. For a thinner frosting,
pudding mix
add more milk, 1 tbsp at a time, until you’ve reached your
3 30g (1 scoop) chocolate protein desired consistency.
powder
for up to five days.
3 30mL (2 tbsp) unsweetened
almond milk
Customize This Recipe

You can easily turn this into a vanilla sauce by replacing the
chocolate pudding mix and chocolate protein powder with
vanilla pudding mix and vanilla protein powder!

Adding protein powder to your diet can be a convenient
Little Fat Loss Ingredient Tweaks and practical way to help you reach your protein targets. We
Chocolate Sauce C hocolate Protein Powder and generally do recommend to obtain your nutrients through
Sugar Free, Fat Free Chocolate whole foods first. However, if your protein requirements are
Pudding Mix higher, you may find it difficult to reach your target through
whole foods alone. That’s where supplements such as protein
powder come in, to literally supplement what are you are
unable to obtain through whole foods first!

Creamy Ranch
4 5 0
Vegetarian

20 0g 2g 3g 0g

3 120g (1/2 cup) plain fat-free Greek yogurt 1 Add the yogurt, garlic powder, lemon juice, chives and salt to

a bowl or jar and stir or shake to combine.
3 1 tsp garlic powder
2 Add water as necessary to reach a pourable consistency.
For a dippable texture, add 2 tbsp water. For a pourable
3 10mL (2 tsp) lemon juice
dressing, add 3-4 tbsp water. Season to taste with salt after
3 1 tsp dried chives or 1 tbsp fresh adding water.
minced chives
for up to three days.
3 30-60mL (2-4 tbsp) water

Compared to common ranch dressings, you save Dairy products, such as plain fat free Greek yogurt, low fat
110 calories and 13g of fat per serving of this recipe cheese, low fat cottage cheese, low fat milk, soy milk, and
by making these swaps: fortified almond/cashew milks, are an excellent source of
High Fat Buttermilk Plain Fat Free Greek Yogurt calcium. Adequate calcium intake throughout life helps to
lower the risk for osteoporosis later on in life.

Spicy Mayo
4 2 0
Vegetarian

44 4g 2g 0g 0g

3 55g (1/4 cup) light mayonnaise 1 Add the mayonnaise, sriracha, salt, and lime juice to a bowl and

stir to combine. Season to taste with more sriracha and/or salt.
3 1 tbsp sriracha, to taste

3 1 tsp of lime juice or fresh lime

Fat Loss Fact
Compared to regular mayonnaise, you save
45 calories and 6g of fat per tbsp of this recipe Dipping sauces and dressings can be fairly high in calories.
by making these swaps: Some contain over 100 calories per tablespoon. In general,
choosing the light or low fat version when possible is a good
Full Fat Mayonnaise Light Mayonnaise
strategy if your goal is fat loss - as long as you don’t increase
the portion size to compensate!

Ketchup-Mayo
4 2 0
Vegetarian

35 3g 2g 0g 0g

3 55g (1/4 cup) light mayonnaise
1 Add the mayonnaise, ketchup, stevia, and salt to a bowl and
stir to combine. Season to taste with more ketchup and/or salt.
3 15g (1 tbsp) low sugar or sugar-free
ketchup, to taste
3 1 tsp stevia
3 Pinch of salt

Compared to Heinz’s Mayochup, you save 45 calories
and 4g of fat per tbsp in this recipe by making Fat Loss Fact
these swaps: Light (low fat) mayonnaise contains only 1/3 the amount
Mayonnaise Light Mayonnaise of calories and fat compared to regular mayonnaise
Ketchup Low Sugar or Sugar-Free Ketchup
Sugar Stevia

Honey Mustard Dressing
4 5 0
Vegan

4 0g 1g 0g 0g

3 60g (1/4 cup) Dijon mustard
1 Add the dijon mustard, vinegar, stevia, garlic powder, and salt
to a bowl and stir to combine. Season to taste with salt or
3 15mL (1 tbsp) balsamic vinegar
more stevia for a sweeter flavor.
3 1 tbsp stevia

3 1/2 tsp garlic powder for up to five days.
Fat Loss Fact

With only 4 calories per tbsp, you can add this to your
meal as you’d like as a “free sauce”! Typical honey mustard
dressings can range from 20-70 calories per tbsp. This can
Honey and Sugar Stevia really add up considering that 1 tbsp is only about the size
of the tip of your thumb.

Sweet Teriyaki Sauce
4 5 5
Vegan

16 0g 3g 1g 0g

3 70g (1/4 cup) tomato puree
1 In a small saucepan over medium heat, stir together the
tomato puree, soy sauce, garlic powder, paprika, and stevia.
3 15mL (1 tbsp) regular or low-sodium Bring to a simmer, reduce the heat and simmer for 5 minutes,
soy sauce stirring regularly.

2 In a small bowl stir together the cornstarch and 1 tsp cold
3 1/2 tsp garlic powder or fresh water until smooth. Add the cornstarch mixture to the pot
garlic, minced with the sauce and bring to a simmer over low heat, stirring
constantly. As soon as you reach a simmer (about 30 seconds),
3 1/2 tsp smoked paprika immediately remove the pan from the heat (if you keep it on
the heat, it will burn easily).
3 1 tbsp stevia

3 1 tsp cornstarch for up to five days.
Fat Loss Fact

1 tbsp of sugar contains about 50 calories. This can add up
over time especially if you consume sugar more frequently.
Little Fat Loss Ingredient Tweaks Sugar-free alternatives, such as stevia, artificial sweeteners,
sugar-free syrups, and diet soda can help to lower your
calorie intake (they are often calorie-free), while still providing
a sweet taste. Additionally, you can aim for no sugar added
Sugar Stevia products, such as switching from sweetened almond milk to
unsweetened almond milk, flavored yogurt to plain yogurt,
and flavored oatmeal to plain oats.

Maple Garlic
4 5 5
Vegan

8 0g 1g 1g 0g

1 Place the soy sauce, rice vinegar, sugar-free syrup, garlic,
soy sauce ginger, red pepper flakes (if using), and water in a small skillet.
3 15mL (1 tbsp) rice vinegar

2 Stir and bring to a simmer over low heat. Simmer for 5 minutes.
3 45mL (3 tbsp) sugar-free syrup For a thinner sauce, you can serve it right away.
3 2 garlic cloves, minced (or 1 tsp garlic

3 If you prefer a thicker sauce, in a small bowl, stir the cornstarch
powder) with 1 tsp cold water until smooth. Add the cornstarch mixture
to the sauce and bring to a simmer, stirring constantly. As
3 2 tsp minced fresh ginger
soon as it reaches a simmer (about 30 seconds), immediately
3 1/4 - 1/2 tsp red pepper flakes, to taste remove from the heat and transfer to a bowl to serve. Watch
(optional) closely, as the sauce can burn easily after you add the
3 45mL (3 tbsp) water cornstarch.
3 1 tsp cornstarch (optional, for

thicker sauce) for up to five days.
Health Fact
Regular garlic consumption can help provide cardiovascular
health benefits, improve immunity, and infer anti-aging
Sugar Stevia properties. Ideally, garlic should be crushed or sliced prior to
cooking, as this helps to release compounds to help maximize
Maple Syrup Sugar Free Maple Syrup health benefits.

Low Calorie Approved Sauces
The problem with most sauces, oils, and condiments is that they contain a lot of calories
for a small portion size that can add up quickly. The good news is that there are lower
calorie alternatives out there that you can use to swap out these higher-calorie items.
Below is a list of low calorie sauces and condiments that we’d highly recommend if
you’re looking to add additional flavour to your meals while keeping calories low:
• Sugar Free BBQ Sauce (G Hughes)
• Sugar Free Sweet Thai Chili Sauce (G Hughes)
• Sugar Free Ketchup (Heinz)
• Mustard
• Light or Non-Fat Mayo
• Coconut Aminos or Liquid Aminos (Bragg)
• Low Sodium Soy Sauce
• Tamari
• Sugar Free Syrup (Walden Farms, Mrs. Buttersworth’s)
• Hot Sauce
• Salsa
• Plain Fat-Free Greek Yogurt (to replace sour cream)

LFIT MEAL PLANS
Our team of Dietitians at Built With Science have created LFIT Meal Plans that show you
what a day of eating for fat loss could look like using only the recipes in this cookbook.
There are a total of 13 LFIT meal plans ranging from 1500-2700 calories, and each meal
plan is customized to ensure you get an optimal amount of protein for the day.
As studies suggest that having 3-6 protein-rich meals per day is optimal for maximizing
muscle protein synthesis, each template consists of 3 meals, 1 snack, and 1 dessert.
How To Incorporate Your Fat Loss Meal Plans:
1. Determine Your Daily Caloric Intake

a. If you are unsure of how many calories you need to be consuming each day, use
this calculator to get a quick estimate, or if you are a BWS Program Build, Shred,
or Lean member, refer to the calories provided on your nutrition spreadsheet.
2. Choose Appropriate Fat Loss Meal Plan

a. Match your daily calories with the closest fat loss meal plan on the following page.
You don’t need to worry about hitting your calories perfectly; a 50-100 calorie
range is more than sufficient. The key is to be consistent. Once you’ve found the
meal plan you would like to use, simply search it up on the MyFitnessPal app using
the “MFP Name” specified below and add it to your diary!
E.g. If you need to consume 1830 calories per day, simply choose the 1800 calorie
fat loss meal plan and search “LFIT BWS 1800” on MyFitnessPal to add it to
your diary.
3. Adding Variety Over Time

a. If you would like to create additional meal plans using the cookbook, you can
simply replace the meals and snacks with alternative one(s) in this cookbook as
long as they are +/-100 calories and +/-5g protein from one another.
E.g. You can swap the Crunchy Mango Beef Tacos (438 calories, 29g protein) for
the Toned Turkey Tacos (441 calories, 31g protein).

LFIT MEAL PLANS
1500–2000 CALORIES
Calories 1500 1600 1700 1800 1900 2000
MACROS 42g Fat 47g Fat 47g Fat 49g Fat 57g Fat 51g Fat
168g Carbs 156g Carbs 188g Carbs 216g Carbs 200g Carbs 225g Carbs
110g Protein 133g Protein 132g Protein 132g Protein 146g Protein 160g Protein
MFP NAME* LFIT BWS LFIT BWS LFIT BWS LFIT BWS LFIT BWS LFIT BWS
1500 1600 1700 1800 1900 2000
BREAKFAST Muscle Classic Eggs Savory Apple Crisp Pumpkin Pie Banana Nut
Griddle (1) Benedict (1) Chaffles (1) French Toast Pancakes (1) Waffles (1)
(1)
SNACK Microwave Apple Sweet Protein Guiltless Sweet Chili

Molten Mug Cinnamon and Salty Puffed Grilled Chips (1)
Explosion (1) Mug Cake (1) Popcorn (1) Cereal (1) Cheese (1)
LUNCH Loaded Meat Lover’s French Dip Meat Lover’s Copycat Crunchy
Veggie Taco Calzone (1) (1) + 1/2 Veggie Crunchwrap Thai Turkey
Bowl (1) Creamy Burger (1) Supreme (1) Burger (1) +
Cauliflower Margherita
Mashed Pizza Bites
Potatoes (1)
DINNER Unbuttered Loaded Creamy Pad I Can’t Veggie Chicken

Butter Veggie Taco Thai (1) Believe It Lover’s Fried Chow Mein
Chicken Bowl (1) Worked Rice (1) (1)
(1) served Cheese Pizza
with 1/2 (1)
cup Cooked
Rice + 1 cup
Cauliflower
Rice
DESSERT Perfect It’s That Easy Salted Strawberry It’s That Easy Birthday
Peanut Tiramisu Caramel Banana Pumpkin Cake
Butter Cheesecake Crack Soft Dream Ice Cheesecake Blondies
Cookies (1) (without Serve (1) Cream (1) (with crust) (with
crust) (1) (1) frosting) (2)
ADDITIONAL NOTES
• The number of servings for each recipe are in brackets next to the recipe.
• MFP NAME = MyFitnessPal Name

LFIT MEAL PLANS
2100–2700 CALORIES
Calories 2100 2200 2300 2400 2500 2600 2700
MACROS 56g Fat 61g Fat 55g Fat 55g Fat 64g Fat 75g Fat 68g Fat
202g Carbs 239g Carbs 273g Carbs 278g Carbs 284g Carbs 301g Carbs 314g Carbs
177g Protein 174g Protein 173g Protein 186g Protein 190g Protein 189g Protein 211g Protein
MFP LFIT BWS LFIT BWS LFIT BWS LFIT BWS LFIT BWS LFIT BWS LFIT BWS
NAME* 2100 2200 2300 2400 2500 2600 2700
BREAKFAST Savory Eggs Royale Sausage and Monte Cristo Savory Sausage & Muscle
Chaffles (1) (1) Sun-Dried (1) Chaffles (1) Sun-Dried Griddle (2)
Tomato + Protein Tomato
Breakfast Puffed Breakfast
Wrap (1) Cereal (1) Wrap (1)
SNACK Blueberry Pumpkin Pie Banana Blueberry Strawberry Monte Cristo Apple Crisp
Lemon Pancakes (1) French Toast Lemon Cheesecake (1) French Toast
Pancakes (1) Sticks (1) French Toast French Toast (1)
(1) (1)
LUNCH Loaded Toned Turkey Pizza Sub Guiltless Baked Mac Copycat Crunchy
Veggie Taco Tacos (1) (1) + Dreamy Grilled and Cheese Crunchwrap Mango
Bowl (1) + Crispy Jackfruit Cheese (1) + (2) Supreme (1) Beef Tacos
Teriyaki Nachos (1) Loaded Beef + Loaded (1) served
Cauliflower Nachos (1) Beef Nachos with Holy
Bites (1) (1) Guacamole
(1) + Creamy
Cauliflower
Mashed
Potatoes (2)
DINNER Bigger Big Your Classic Fat Chicken Creamy General Tso’s Heavenly Loaded
Mac (1) + American Burrito (1) + Tomato Chicken (1) Hawaiian Cheesy
Cauliflower Cheeseburger Sweet Chili Protein Pasta served with Pizza (1) Veggie
Mashed (1) + No Fat Chips (1) (1) 1 1/2 cups Lasagna (2)
Potatoes (1) French Fries Cooked
(1) Rice + 1 cup
Cauliflower
Rice
DESSERT It’s That Easy It’s That It’s That Peanut Salted Mint Strawberry
Pumpkin Easy Peanut Easy Vanilla Butter Cup Caramel Chocolate Banana
Cheesecake Butter Cheesecake Milkshake (1) Crack Soft Chip Soft Dream Ice
(without Chocolate (with crust) Serve (1) Serve (1) Cream (1)
crust) (1) Cheesecake (1)
(wIth crust)
(1)
ADDITIONAL NOTES
• The number of servings for each recipe are in brackets next to the recipe.
• MFP NAME = MyFitnessPal Name

FAQS
If you have any additional questions not covered below, please submit them to
[email protected], and we’ll address them as soon as possible!
WHAT IS THE SERVING SIZE FOR EACH RECIPE?

Besides the appetizers, desserts, and homemade sauces, most recipes make 1 serving,
unless otherwise specified. The top of the recipe specifies how many servings it makes.
If you’d like to prepare a recipe for numerous people, simply multiply the servings of
each ingredient by the number of individuals you’d like to prepare for. For example,
if you are preparing for 3 people, multiply all the ingredients by 3. Please note that
cooking time should also be adjusted based on the changes you make.
WHAT IF I DON’T HAVE ACCESS TO ALL THE INGREDIENTS?

We’ve tried to make the ingredients included in our recipes ones that you can find
at your local grocery store or on Amazon. In addition, we’ve created an Ingredient
Shopping Guide that includes the calories, serving sizes, and recommended brands to
look out for.
CAN I USE DIFFERENT SWEETENERS?

Yes, we’ve created a sweetener conversion table if you don’t have stevia or would prefer
to use another sweetener. Use Appendix 1B to simply convert the amount of stevia
required in the recipe with the sweetener you have on hand.
DO I NEED TO MEASURE THE FOOD?

Yes, each recipe has been tested to fit the proper ingredient ratios and should be
measured when prepping. In addition, if you aren’t measuring your food, it will be very
difficult to know the exact calorie and macro content.
DO I NEED A FOOD SCALE TO PREPARE THE RECIPES?

We highly recommend using a food scale to prepare the recipes. They’re not overly
expensive and can be easily purchased from Amazon or your local department store.
However, in the case that you don’t have one, use Appendix 1A for standard gram to
cup conversions. Additionally, most ingredients in the recipes are listed in both grams/
mL and tbsp/cups.

FAQS
DO YOU HAVE VEGAN/VEGETARIAN RECIPES?
Yes, we have included plenty of vegan and vegetarian recipes in our cookbook.
These recipes are marked with the appropriate (vegan) and (vegetarian) icons.
ARE OPTIONAL INGREDIENTS IN THE RECIPE INCLUDED

IN THE CALORIE AND MACRO COUNT?
Optional ingredients are not included in the calorie and macro count. If you decide
to add them into the recipe, please note that this may change the total calories for
the meal.
DOES HOW I COOK THE FOOD MATTER?

Yes, you want to avoid cooking with oil, butter, and other calorie-containing condiments
if they aren’t listed in the recipes as this can quickly add up in calories and may lead
to unwanted weight gain. Instead, if needed, stick with a zero-calorie cooking spray
(e.g. Pam).

WHAT’s Next
We hope that this cookbook becomes a staple item in your fitness toolbox that you
continuously use to stay on track with your nutrition and accelerate closer to your
fitness goals. Make these recipes as often as you want and whenever you want so you
can enjoy the foods you love while getting results.
However, we do understand that some people might still struggle with holding
themselves accountable, lack motivation and consistency, or would rather have a team
of experts get rid of all the guesswork for them.
If that sounds like you, then we’d highly recommend taking a look into our 3-on-1 Coaching
Program.
3 1-on-1 coaching
Jeremy &
the BWS team
Your Your
coach dietician
You
The 3-on-1 Coaching Program is a personalized coaching program where your meals will
be created specifically for you by your hand-picked dietitian and your workouts will be
specifically created for you by your hand-picked coach who will then guide you every
step of the way and keep you accountable to your plan.
You can learn more about this program by booking in a discovery call with one of our
team members:
CLICK HERE TO BOOK YOUR FREE DISCOVERY CALL

APPENDICES

APPENDICES
1A: Standard Master Conversions
In the case that you don’t have access to a food scale, use the following metrics
conversion table when measuring out the ingredients in your recipes.
Please note that these are all approximations and there are some foods that do not
follow these standard conversions, so we highly recommend a food scale if you want
to be the most accurate.
Cups Grams Tablespoons Teaspoons Milliliters
1/4 cup 56 grams 4 tbsps 12 tsps 59 mL
1 cup 224 grams 16 tbsps 48 tsps 237 mL
1 1/2 cups 336 grams 24 tbsps 72 tsps 356 mL
2 cups 448 grams 32 tbsps 96 tsps 474 mL

APPENDICES
1B: Sweetener Conversions
If you don’t have the exact sweetener that’s used in the ingredient list, use the following
sweetener conversion chart to help determine how much of your own sweetener you’ll
need to replace the appropriate amount in the recipe. Although this table will be a good
reference point, please note that the sweetness levels can also vary depending on the
brand of sweetener you use.
Sugar 1 tsp 1 tbsp 1/4 cup 1/3 cup 1/2 cup
15 drops
Stevia (liquid) 5 drops 1/2 tsp 3/4 tsp 1 tsp
(1/8 tsp)
Stevia (powder) 20 mg 60 mg 240 mg 320 mg 1/8 tsp
Monk Fruit (liquid) 6 drops 18 drops 72 drops 96 drops 144 drops
Monk Fruit (powder) N/A N/A 1/6 tsp 1/4 tsp 1/3 tsp
Splenda 1 tsp 1 tbsp 1/4 cup 1/3 cup 1/2 cup
Honey 1 tsp 1 tbsp 3 tbsp 1/4 cup 1/3 cup
Sugar Free Maple 1 tsp 1 tbsp 3 tbsp 1/4 cup 1/3 cup
Syrup
*tsp = teaspoon
*tbsp = tablespoon

APPENDICES
1C: Shopping For The Right Ingredients
PROTEIN Calories Per Serving Recommended Brands
Protein Powder 100-130 per scoop (~ 30 g) Built With Science, PEScience, Optimum Nutrition
93/7 (93% fat 7% lean) or leaner. As long as the fat % is the

Extra Lean Ground
140-170 per 4 oz or 113 grams same (93% or leaner), you can interchange any ground meat for
Beef/Chicken/Turkey
one another in recipes.
Often found in the fresh meats or butcher section of the grocery
Flank Steak 140-170 per 4 oz or 113 grams store. Aim for Select quality as this is the leanest version (Prime
is the highest in fat, followed by Choice which is moderate in fat).
Extra Firm Tofu 80-110 per 3 oz or 85 grams House Foods, Fontaine Santé, Wildwood
30-50 per slice or 15-25

Turkey Bacon Lilydale, Butterball, Wellshire
grams
BREAD Calories Per Serving Recommended Brands
Sliced Bread -
70-100 per slice Dave’s Killer Bread, Wonder
Whole Wheat
Tortilla Wraps - 150-180 per large tortilla (50g), or
Mission Tortilla, Joseph’s Lavash Bread, Flatout Wrap
Whole Wheat 100 per lavash or flatbread (53g)
English Muffins -
120-150 per English muffin (60g) Thomas’ English Muffins, Dave’s Killer Bread, Wonder
Whole Wheat
Hamburger Buns and
Sub Rolls - Whole 150-180 per bun (60g) Dave’s Killer Bread, Wonder, Rudi’s Rocky Mountain Bakery
Wheat
DAIRY Calories Per Serving Recommended Brands
Fat Free Plain Greek

90-120 per 3/4 cup or 170g Oikos, Liberté, Chobani, Fage
Yogurt*
Low Fat Cottage
80-110 per 1/2 cup or 125g Dairyland, Island Farms, Gaylea Nordica
Cheese
Low Fat Cheese 70-100 per 1/4 cup, 1 oz, or 28 grams Kraft, Cracker Barrel
Low Fat Cream Cheese 70-100 per 2 tbsp or 28g Philadelphia

* If unable to locate the fat free version at the grocery store, aim for 1% of 2% instead.
OTHER Calories Per Serving Recommended Brands
Non Stick Spray 0 per 1/3 second spray (0.25g) Pam, Smart Balance
Stevia 0 per 2 tbsp Truvia, Stevia in the Raw
Sugar-Free Syrup 0-30 per 2 tbsp or 30mL Mrs. Buttersworth, Walden Farms, Maple Grove Farms
Powdered Peanut
40-70 per 2 tbsp or 30g PB2, PBfit, Naked PB
Butter
Low Sugar or Sugar-
50-80 per 1 tbsp or 15g Lily’s, Hershey’s, ChocZero
Free Chocolate Chips

APPENDICES
1D: Built With Science LFITs
instead of... use calories saved
High Fat Ground
Meat
Extra Lean
Ground Meat -205 per113g (4 oz)
Pork Sausage
Chicken Or Turkey
Sausage -170 per100g (3.5 OZ)
PROTEINS
Bacon Turkey Bacon

-160 per2slices
Chicken Thighs
Chicken Breast
(boneless, skinless) -115 per113g (4 oz)
Eggs Egg Whites
-90 per100g (1/3 CUP)
Pepperoni Turkey Pepperoni
-60 per10slices
White Rice Cauliflower Rice
-185 per1cup
Pasta
Spiralized Vegetables
(examples: zucchini, carrots) -170 per1cup
-120 per2slices
grains
Deep Fried
Tortilla Chips
Oven Baked Low
Calorie Tortilla -90 per12chips
Regular Tortilla
Low Calorie
Tortilla Wrap -60 perwrap
Sub Roll Low Calorie Sub Roll
-60 perroll
APPENDICES
-40 perbun
grains
Regular Bun Low Calorie Bun
Regular English
Muffin
Low Calorie
English Muffin -30 perenglish muffin
Regular Milk
Unsweetened
Almond Milk -120 per240mL (1 cup)
Full-Fat Sweetened
Yogurt
Plain Fat-Free
Greek Yogurt -105 per120g (½ cup)
Sour Cream
Plain Fat-Free
-85 per60g (¼ cup)
dairy
Greek Yogurt

-60 per56g (½ cup)
Full Fat Cottage
Cheese
Low Fat Cottage
Cheese -30 per125g (½ cup)
Regular Cream
Cheese
Low Fat Cream
Cheese -30 per30g (2 tbsp)
Butter Light Butter
-130 per28g (2 tbsp)
fats
Regular Peanut
Butter
Powdered
Peanut Butter -130 per2tbsp
Oil Non Stick Spray
-110 per2 second
1 tbsp/
spray

APPENDICES
Full Fat Mayo Low Fat Mayo
-110 per28g (2 tbsp)
Butter Non Stick Spray
-95 per2 second
1 tbsp/
spray
fats
Full Fat Coconut Milk Low Fat Coconut Milk

-50 per60mL (¼ cup)
Chocolate
Unsweetened
Cocoa Powder -60 per1square/1 tbsp
Regular Chocolate
Chips
Low Sugar or Sugar-
Free Chocolate Chips -45 per30g (2 tbsp)
Sugar Stevia
-110 per2tbsp
-105 per30mL (2 tbsp)
other
Regular BBQ Sauce

Sugar-Free
BBQ Sauce -60 per30g (2 tbsp)
Regular Ketchup
Low Sugar or Sugar-
Free Ketchup -30 per30g (2 tbsp)

DISCLAIMER
The content provided in this PDF is for informational and educational purposes
only. Jeremy Ethier is not a medical doctor, psychologist, therapist, nutritionist, or
registered dietitian. The contents of this document should not be construed as medical,
psychological, dietary, nutritional, or healthcare advice of any kind. The contents of this
document are not intended to diagnose, treat, cure, or prevent any health conditions,
nor are they intended to replace a physician, dietitian, nutritionist, or other qualified
healthcare professional’s advice. You should always consult your physician, dietitian,
or other qualified healthcare professional on any matters regarding your health,
engagement in physical activity, and/or diet before starting any fitness program or
meal plan to determine if it is suitable for your needs. This is especially important if you
(or your family members) have a history of high blood pressure or heart disease, if you
have ever experienced chest pain while exercising, or if you have experienced chest
pain in the past month when not engaged in physical activity. You should also consult
your physician, dietitian, or other qualified healthcare professional before starting any
fitness program, meal plan, or dietary regimen, in particular if you smoke, have high
cholesterol, are obese, or have a bone or joint problem that could be made worse by a
change in physical activity or diet. Do not start or continue any fitness program, meal
plan, or dietary regimen if your physician, dietitian, or health care provider advises
against it. If you experience faintness, dizziness, pain, shortness of breath or any other
form of discomfort at any time while exercising or while following any meal plan/dietary
regimen, you should stop immediately. If you think you are having a medical or health
emergency, call your health care provider, or 911, immediately.
Please note the following:
• any and all exercise that you do as a result of what you read in this PDF shall be
performed solely at your own risk;
• any and all meal plans that you follow or adhere to as a result of what you read in
this PDF shall be used solely at your own risk; and
• any and all foods or beverages that you consume as a result of what you read in
this PDF shall be consumed solely at your own risk.
No part of this report may be reproduced or transmitted in any form whatsoever,

electronic or mechanical, including photocopying, recording, or by any informational
storage or retrieval system without the express written, dated, and signed permission
from the author (Jeremy Ethier and/or Built With Science Holdings Corp.). All
copyrights are reserved. Built With ScienceTM may not be copied or used for any
purpose without express written consent.

CREDITS
A BIG THANK YOU TO THE TEAM AND EVERYONE
WHO MADE THIS COOKBOOK HAPPEN!
This book would not have been possible without the encouragement and help from
the following individuals, as well as the feedback from our BWS community:
HEAD PROJECT BUILT WITH BUILT WITH

MANAGER SCIENCE DIETITIAN SCIENCE DIETITIAN
Ethan Ethier Kelly McKinnon, Courtney Kyle,
MS, RD, LD MS, RD, CD, EP-C
HEAD CHEF AND BUILT WITH BUILT WITH

FOOD SCIENTIST SCIENCE DIETITIAN SCIENCE DIETITIAN
Elizabeth Briskin Helen Tieu, RD, MAN, CDE Kelly Adams,
MS, RDN, LD

CREDITS
RECIPE TESTER RECIPE TESTER RECIPE TESTER

AND CRITIC AND CRITIC AND CRITIC
Raza Khataw Nicole Martin Ash May
RECIPE TESTER RECIPE TESTER GRAPHIC DESIGNER

AND CRITIC AND CRITIC Antonio Ruiz
Tahnee Szalay Andrea Toth

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TABLE OF CONTENTS

HOW WILL THIS COOKBOOK HELP ME? 3

LITTLE FAT LOSS INGREDIENT TWEAKS 4

RECOMMENDED KITCHEN EQUIPMENT 5

SHOPPING FOR THE RIGHT INGREDIENTS 6

HOW TO GET STARTED 9

HOMEMADE SAUCES 138

LFIT MEAL PLANS 151

1500–2000 CALORIES 152

WHAT’S NEXT 156

1A: STANDARD MASTER CONVERSIONS 158

Built with science cookbook builtwithscience.com 2

You’ll notice that every single one of our recipes:

JOIN OUR PRIVATE FACEBOOK COMMUNITY

Lastly, our team worked very hard to

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HOW THEY WILL HELP YOU

WHERE TO FIND THEM

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Food Scale Mini Waffle Iron Air Fryer Blender

Measuring Cups Microplane

Panini Press Baking Sheets Donut Pan Food Processor

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Built with science cookbook builtwithscience.com 6

Calories 80 Look for these words

HAMBURGER BUNS AND SUB ROLLS ENGLISH MUFFINS

Calories 150 Look for these words

Built with science cookbook builtwithscience.com 7

Calories 100 Look for these words

Built with science cookbook builtwithscience.com 8

Built with science cookbook builtwithscience.com 9

3-on-1 Coaching Program

Here are the steps:

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PANCAKES Pgs 23-26

Page 23 Page 24 Page 25 Page 26

FRENCH TOAST Pgs 28-32

Page 28 Page 29 Page 30 Page 31 Page 32

WAFFLES Pgs 34-37

Page 34 Page 35 Page 36 Page 37

Banana Nut Cinnamon Pumpkin Crispy Chicken and Savory Chaffles

SANDWICHES & WRAPS Pgs 39-41

Page 39 Page 40 Page 41

Muscle Griddle Lean English Sausage & Sun-Dried

Built with science cookbook builtwithscience.com MAIN MENU 11

CLASSIC BREAKFasts & Omelettes Pgs 43-46

Page 43 Page 44 Page 45 Page 46

Classic Eggs Benedict Eggs Royale Grande Tex-Mex Rainbow Scramble

Built with science cookbook builtwithscience.com MAIN MENU 12

SANDWICHES Pgs 50-54

Page 50 Page 51 Page 52 Page 53 Page 54

How Is It Healthy Not Pulled Pork Guiltless Grilled French Pizza

BURRITOS, WRAPS, & QUESADILLAS Pgs 56-59

Page 56 Page 57 Page 58 Page 59

Fat Chicken Chili-Lime Steak Copycat Crunchwrap Cheesy Shrimp

TACOS Pgs 61-63

Page 61 Page 62 Page 63

Crunchy Mango Loaded Veggie Toned Turkey

ASian fast food: Meat dishes Pgs 65-67

Page 65 Page 66 Page 67