so… this is hella frickin dope. This shit, can’t lie, ACTUALLY tastes so good. It’s like a milkshake, but it’s healthy, and it feels like you’re eating fast food. Need I say more?
INGREDIENTS
½ banana (55)
¾ cup unsweetened almond milk (22.5)
½ tsp. vanilla extract (6)
1½ tbsp. unsweetened cocoa powder (30)
ice
INSTRUCTIONS
There’s only one instruction: Dump that shit in a blender and give it a whirl until it’s nice and creamy and smooth. Then eat it with a spoon because that’s the only way to complete the frosty experience.
This recipe is from @skinny-little-lamb , she’s absolutely fabulous and this recipe is incredible for dinners with your family or days where you just want some sort of comfort food but don’t want to go over your limit.
Here’s what the author says about it: “I just discovered this and I am OBSESSED!! It makes a huge bowl for under 200 cals, keeps you full for so long, has so many good nutrients, and is delicious!”
INGREDIENTS
¼ cup quick oats (75cal)
150g zucchini grated (26cal)
¼ cup cashew milk (6cal)
¼ cup water (0cal)
1 small apple grated (80cal)
cinnamon and vanilla extract to taste
INSTRUCTIONS
Combine all the ingredients in a small saucepan and cook over medium heat until it’s all heated through and the oats are cooked, about 5-10 minutes.
Breakfast: GREEN TEA or BLACK COFFEE – 0 calories 🍌 (if you really need breakfast, eat a banana or apple, which will just bring your total up to around 400 calories)
Lunch: WATERMELON – 92 calories 🍉 2 cups cubed!
🍉 If you aren’t sure how to cube watermelon, here’s a little tutorial for it. You’ll probably get more than two cups, so just wrap the extra in plastic wrap and keep it in the fridge for another day.
Dinner: COOKED VEGETABLES – 69 calories 🥗 1 cup of chopped brussel sprouts (38 calories) 🥗 1 cup of chopped green beans (aka green beans or haricots verts) 🥗 Cooking spray – I use Bertolli’s extra virgin olive oil (0 calories) 🥗 Salt and pepper to taste 🥗 Lemon juice to taste (probably 1 teaspoon or so, don’t bother worrying about calories because it’ll be under 5 no matter what)
Chop your brussel sprouts – cut off the brownish end of the stalk and discard, cut in half lengthwise, then cut each half into 6 pieces (or 4 if the whole brussel sprout is like the size of a walnut). Then chop your green beans – cut off the end and then chop each bean into 1 inch segments.
Heat up a medium sized nonstick pan on medium heat and spray some cooking spray. Add all your vegetables and some salt and pepper (just add a little, you can put more on later if it needs it!)
Cook for about 5 minutes, stirring constantly. When the brussel sprouts are tender and a little browned on one side. If at any point the vegetables start to stick to the pan, add a little more cooking spray.
When they’re done, squeeze part of a lemon into the pan (over your hand so you can catch the seeds!). Stir, taste, and add more pepper, salt, or lemon juice if you want.
🍄 🥕 🍆 You can use other vegetables if you want to, and cook them this way, but brussel sprouts and green beans are my favorite because they’re very filling but also super low cal.
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Dessert: BERRY SORBET – 141 calories 🍨 ½ cup frozen raspberries 🍨 ½ cup frozen blueberries 🍨 ½ cup unsweetened almond milk (or normal almond milk) 🍨 ¼ cup frozen sliced bananas 🍨 1 tsp packed brown sugar (you can skip this if you use normal almond milk)
First, if you only have fresh berries and bananas, freeze them! Put the measured amounts of berries in a ziploc bad and throw it in the freezer. Then cut up the banana in thin slices (it’ll probably take 1/3 to ½ of a banana, but you can just cut up the whole thing and freeze it for later if you want). The fruit should only take like ½ hour to freeze.
Once everything is frozen, put your fruit in a blender or cuisinart, then add the sugar and most of the almond milk. Blend it until it’s smooth – if it’s very chunky and solid, add the rest of the almond milk and blend again. Put it in a bowl with tin foil over it and freeze it for a few hours.
Nutritional Information: 302 calories, 35 g fat, 101 g carbs, 45 g protein, 0 g trans fat, 1,150 mg sodium*, 15 g fiber, 35 g calcium
Boil 1 cup of water in the kettle or microwave. Place 2 weetabix biscuits in bowl, and pour the hot water over them. Then drizzle the honey (or equivalent sweetener, such as 2 tsp sugar, agave nectar, etc.) over it and stir. It will be very hot for a few minutes – eat it as soon as you can. If you don’t have weetabix, follow the recipe in my link to part 1 for Apple Oatmeal – this has 35 calories less but is not as filling, in my opinion.)
lunch: 1 cup of black coffee or tea. If you’re feeling nauseated or bloated, drink peppermint tea.
dinner: RICE AND BEANS – 224 calories 🌾 ½ cup of either canned vegetarian refried beans, or ½ cup of canned black beans (115 calories for refried beans, 109 calories for black beans) 🌾 ½ cup of cooked brown rice (this is 1/6 of a cup of uncooked brown rice, 109 calories) 🌾 1/8 tsp salt (0 calories)
🌾 pinch of rosemary (optional, 0 calories)
Bring ½ cup of water to a boil on a very small pot on the stove. Add the rice and salt. Cover the pot and reduce to a simmer. Cook for 30-45 minutes, until done (all the water should be absorbed, and the rice should not be crunchy or mushy. You can take the lid off the pot to check once you reach 30 minutes, and then check again every 5 or so minutes afterward. If all the water is absorbed but the rice isn’t done yet, add 1 tablespoon water and continue cooking.)
Once the rice is done, add the beans to the pot and stir to combine. Turn the heat up a little and add the rosemary. Continue heating until hot and then eat.
🌿 TOTAL: 401 calories (395 if you used black beans) 🌿
🍒🍊 TIPS: drink 2 liters of water, and eat dinner at around 4:30 pm, if possible. You don’t want that sitting in your stomach overnight, so the earlier you eat it, the more chance you have to burn it off. After dinner, pour yourself another cup of black tea and then go for a ½ hour walk. 🍊🍒
🥑 Nutritional information for the day: 3g fat; 79g carbohydrates; 14g protein; 0g trans fats; 1g saturated fat; 851mg sodium; 12g fiber; 5g calcium. 🥑
breakfast: APPLE OATMEAL – 134 calories 🍏 ½ apple (36 calories) 🍏 ¼ cup of dry oats (82 calories) 🍏 1 teaspoon white sugar (16 calories) 🍏 dash of cinnamon, nutmeg, cloves, or cardamom (or a mix of those!) 🍏 dash of salt
place the oatmeal in a small pot on medium-low heat. add 1 cup of water (or ½ cup of water if using rolled/quick oats). stir every 30 seconds.
cut the apple into small slices and add to the pot, along with all the spices, the sugar, and the salt. continue stirring and cook until done (approximately 4 minutes for steel-cut oats, 2-3 for rolled/quick oats)
lunch: BREAKFAST BURRITO – 133 calories 🌯 3 egg whites (102 calories; with yolks as well this would be 234 calories)
🌯 1 small (4 inch diameter) corn tortilla (30 calories)
🌯 ¼ teaspoon black pepper (1 calorie)
🌯 salt to taste
place the tortilla in a toaster oven, microwave, or conventional oven on low heat. you aren’t trying to cook it, just warm it up.
separate the egg whites from the yolks carefully (discard the yolks, use them for someone else’s breakfast, or freeze them), place them in a small nonstick pan on medium heat. add the salt and pepper. cook until firm (just a few minutes).
when the eggs are cooked, take the tortilla and place it on a cutting board. spoon the cooked eggs onto the tortilla–in a straight horizontal line, just below the center, with 1 inch left bare on each side. fold both sides in toward the eggs, then take the bottom side and roll it over the eggs, tuck it under them, continue rolling in the same direction until you have a burrito! it might take a few tries to get the hang of it, and if you can’t, then you can just eat it like a taco.
dinner: SAVORY CARROTS – 73 calories 🌱 2 medium carrots, peeled with a knife or vegetable peeler (50 calories) 🌱 ½ teaspoon olive oil (20 calories) 🌱 salt to taste 🌱 ½ tsp of black pepper (3 calories; this is to taste so add more if you want!)
heat a pan on medium-high heat with the olive oil (other oil can be used but won’t taste nearly as good). cut the peeled carrots into pieces–the size doesnt matter as long as it’s all fairly consistant. make sure to discard the end and the tip of each carrot.
put the chopped carrots into the pan and stir. crack pepper over it and add the salt. stir every 30 seconds or so. cook for 5-10 minutes, until they are softer than a raw carrot, but still crisp, and the raw taste is completely gone. eat while hot.
dessert: BLUEBERRY FROZEN YOGURT – 106 calories 🍦 1/3 cup of frozen blueberries (28 calories; make sure the blueberries aren’t covered in crystals of ice–if they are, wash them quickly in cold water to remove the ice, pat dry, and refreeze) 🍦 1/2 cup of plain nonfat greek yogurt (approximately 62 calories; this varies depending on what brand you use!) 🍦 1 teaspoon white sugar (16 calories)
mix all ingredients thoroughly with a spoon. use the back of the spoon to smash all the blueberries. eat immediately or place in a small tupperware container and freeze for 20-30 minutes. this recipe makes almost 1 cup of frozen yogurt.
🍒 remember to drink plenty of water throughout the day as well! 🍒
Smoothies are a great breakfast alternative for rushed or lazy people and have a lot of health benefits and nutritions! It’s done in less than 5 minutes, just put all the ingredients into a blender, blend until you feel good with the consistence, pour into a jar or glass and enjoy!
Here are 5 smoothie recipes that will definitly make your day! ♥
~ Ginger-Peach Smoothie ~
97 calories | 2g Protein | 2g Fat | 21g Carbs
What you need:
~ 120ml unsweetened almond milk or rice drink
~ 235g sliced peaches
~ ¼ tsp ground ginger
~ 1-2 leaves mint (optional)
~ A few ice cubes
~ A little honey (if needed)
~ Super Oatmeal Smoothie ~
125 calories | 3g Protein | 3g Fat | 24g Carbs
What you need:
~ ½ banana
~ 1 ½ tbsp oats
~ ½ tsp cinnamon
~ 120ml water
~ ½ chopped squash (like zucchini)
~ ½ tbsp pumpkin seeds
~ A bit of ice
~ Honey if needed
~ Spicy Banana Smoothie ~
133 calories | 2g Protein | 2g Fat | 29g Carbs
What you need:
~ 1 medium banana
~ ¼ tsp ground nutmeg
~ ¼ tsp ground cinnamon
~ ¼ tsp ground cloves
~ 180ml unsweetened almond milk
~ A handfull ice
~ Almond Orange Smoothie ~
148 calories | 2g Protein | 4g Fat | 29g Carbs
What you need:
~ 120ml vanilla-flavoured almond milk
~ 60ml orange juice
~ Juice from a lemon and a lime
~ ½ tbsp honey
~ A handful ice
~ Energy-Booster Smoothie~
143 calories | 4g Protein | 2g Fat | 30g Carbs
What you need:
~ ½ peeled and chopped orange
~ ½ peeled and choped lemon
~ 2 spinach leaves
~ 1 peeled, grated carrot
~ 180ml almond milk
~ ½ chopped peach
Tip: you can change, mix and match smoothies to your liking! There is no rule except that it should be tasty!
This recipe is made so you don’t have to have a recipe for it For entire recipe 315 calories- for twelve 27.3 calories
Ingredients- Rice Cake
1 egg-72 cals (im not sure if my flax egg recipe would work, but i think it will)
1 cup (cooked) rice-204 cals
A spoonful of rolled/instant oats (if you dont have this just put normal oats in a blender to make an oat flour)-38 cals
Add to make yummy
Veggies (You should add ½ cup for each cup of grains you use, and all should be shredded) Carrots- 23 cals Beets- 30 cals Zucchini- 10 cals Sweet potato- 57 cals Celery- 7 cals (caramelled) Onion- 34 calories
Cheese (add ½ cup of cheese to mix, calories calculated for ½ cup) Goat Cheese- 253 cals Feta- 198 cals (shredded) Monterey jack cheese- 211 cals Blue cheese- 238 cals Cheddar- 288 cals American (aka the ones you get that are square for sandwiches) (for 2 slices)- 191 cals
Herbs/Spices (one handful for fresh herbs, or one spoonful for dried herbs/spices)
I’m not calculating these calories. Go to the bottom to find out why ;3
Basil Bay leaves/powder Black pepper Celery seeds Cinnamon Chives Cilantro Cloves Cumin Dill Garlic Lemon powder/rind Lemon grass powder Mint Mustard seed Nutmeg Oregano Parsley Rosemary Salt Sage Sesame seed Thyme Or any others I forgot about
Misc. Brown sugar White sugar
How To
Roll into patties. Fry in oil at 350f/177c until brown OR Cook in oven at 350f/177c until brown OR Cook like a pancake on medium heat until brown.
Challenge >:) So the entire recipe is 315 calories. I want you to use the cheese/veggies to make this recipe over375 calories Then add at least 2 spices or herbs without knowing the calories. Just know that these are really low calorie so it’s easy peasy :3 I know you can do it, and if you do it I want you to submit/send me a ask/send me a message saying that you did
-heat up water, splenda, and cinnamon in a pan, chop apple into small pieces and add to the warm water. Cook for 9 minutes or until the apples are soft.
Fried Bananas (67kcal):
-½ banana, sliced
-dime-sized amount of olive oil
-½ tablespoon cinnamon
Directions:
-Heat a pan on low, spread the olive oil on the pan, and then sprinkle on the cinnamon. Fry and scoop onto plate when lightly brown.
Hot Chocolate (20kcal):
-2tsp cocoa powder
-3tbs skim milk
-1tsp splenda
-280mL hot water
Directions:
-Heat water and mix in ingredients.
Cookie Dough (78kcal):
-2tbsp almond flour
-2tbsp low fat milk
-1tbsp brown sugar
-1 tbsp dark chocolate chips (optional—without chocolate chips, there are 25 fewer calories in the recipe)
-½ egg white
-a pinch of salt
Directions:
-Mix and enjoy.
Strawberry Sorbet (50kcal):
-1 cup of frozen strawberries
-Water (varies)
-¾ packet splenda
Directions:
-Put the frozen strawberries in a blender and add a little water. Blend, turning the blender on and off so it doesn’t break because the strawberries are hard. Blend until you get the consistency you want and mix in the Splenda.
Cinnamon & Sugar Bananas (83kcal)
-¾ banana, sliced
-1 tbsp cinnamon
-1 tbsp Splenda
-Cooking spray
Directions:
-Heat a pan well, spray, and then slice and cook the bananas until both sides are golden brown. Sprinkle with cinnamon and sugar.
Vegetable Soup (30kcal / cup)
-6 boullion cubes
-6 cups of water
-3 carrots, chopped
-1 med. cabbage, chopped
-1 onion, chopped
-3 cup fresh tomatoes, chopped
Directions:
-In a saucepan, dissolve boullion in 1 cup of boiling water. Combine other ingredients (including remaining 5 cups of water) with bullion. Simmer for 45 minutes until soup thickens.
Vegetarian Chili (85kcal) – recipe serves 10
-Large head of cauliflower
-1 small onion chopped
-1 can of black beans
-1 large can of tomato sauce
-½ bag frozen corn
-1 ½ tbsp paprika
-½ tbsp of chili powder
-1 tsp garlic powder
-2 vegetable boullion cubes
-3 cups water
Directions:
-Throw everything into a crackpot and cook until everything is tender.
secretolivia 