Drive-Thru Cravings

Citation preview

s g n i v a r C

DRIVE-THRU

fast food that satisfies fitness

― a fast food cookbook ― Calvin Kang

@cooklikeimbook

HOW TO USE THIS COOKBOOK This cookbook was specifically crafted so that weight loss and protein intake can be easier to achieve - and a bit more fun than eating just bland tuna or chicken. All the recipes here are designed to be versions of some of our favorite foods, while also lower in calories to help with a more sustainable diet. In order to lose fat, consistently maintaining a calorie deficit is important. A high protein intake is also essential for maintaining muscle during a deficit, as well as help with staying full for a longer period of time. Remember, eating in a deficit doesn’t mean you eat less. Don’t be afraid to eat a large volume of food or foods you enjoy that are lower in calorie. This is what this cookbook aims to accomplish and what I hope can be an encouragement for you in your fitness journey. As always, I recommend pairing whole foods in your diet with living an active lifestyle. Fitness is a life-long journey; therefore, perfection should never be the goal. Continue to strive for consistency and balance. This cookbook measures all ingredients raw or as they come. When logging food on a tracking app, be sure to check those input options. Have any questions on fat loss, fitness, or about this cookbook? Ask away on www.cooklikeimbook.com. I am always happy to answer your questions. Always love from my end! ~ ✌

1

HOW TO LOSE FAT When people talk about losing weight, they mean losing fat. Who wants to lose muscle? It keeps our metabolism run at a higher rate and it looks great on everyone. Fat loss is a slow and an enduring process. It has to take time because that’s how the law of thermodynamics works. Anyone can lose 10lbs in 3 weeks. However, it’s more impressive when one can lose 10lbs of fat in 3 months. So how do we lose fat? In order to lose fat, one must achieve a calorie deficit and remain consistent; burning more energy than your body consumes. We encourage a high protein diet because during fat loss, you are in a catabolic state, which is another way of saying breaking down. When you are breaking down fat, your body will also break down muscle- it’s inevitable. To preserve as much muscle as possible, continue to lift heavy in the gym and consume around your goal body weight in protein. Rest is just as important as a deficit and protein intake. Sleep affects your stress levels, energy, cravings, circadian rhythm, and overall weight management. Don’t make fat loss any harder by having your internal clock out of whack. Restful sleep depends on the individual. Some can function with 5 hours and some can function with 8 hours. As long as you are rested, fat loss will be more sustainable. Lastly, be consistent. Consistency at the minimum is 25/31 days of the month; that is 80% consistent. Which means you will have to stay on routine at least 2 out of the 4 weekends and this does not count Fridays. Is it tough? Yes. Will it get easier? Absolutely. Most people’s consistency isn’t consistent enough. Success doesn’t come without it. Do it often, do it well, and do it for a long period of time.

2

WHAT’S IN MY FRIDGE These are not required to have to make the recipes in this cookbook, but thought I’d share my grocery staples that I always like to have in my fridge ~ ✌

PROTEIN Chicken breast Chicken thigh 96/4 lean ground beef Frozen shrimp Tilapia Center cut bacon Egg whites/egg beaters PBfit

CARBS Low-calorie bread Low-calorie buns Low-calorie wraps (I use Xtreme Wraps) Low-calorie tortilla wraps Protein pasta Rice Panko breadcrumbs

DAIRY Low-fat mozzarella cheese Low-fat cottage cheese Light butter Fat-free/skim milk Dannon Light+Fit Greek yogurt Plain fat-free Greek yogurt

FRUITS & VEGGIES Garlic cloves Green onions Onions Asparagus Broccoli Frozen bananas Apples

FATS & SAUCES Sesame oil Cooking spray Sriracha Sugar-free maple syrup Low-sodium soy sauce Low-calorie sauces/ condiments

OTHERS Erythritol Almond milk Protein powder (I use Legion. Use code CookLikeImBook for 20% off)

3

MENU in-n-out

costco

12 Classic Burger

160 cal | 22g P | 3g F | 3g C

pizza hut

15 Chicken Bake

797 cal | 70g P | 18g F | 77g C

auntie anne’s

18 Big Dinna Box

21 Soft Pretzel

3542 cal | 211g P | 90g F | 418g C 350 cal | 18g P | 0g F | 61g C

panda express

26

24 Orange Chicken 306 cal | 60g P | 2g F | 8g C

Beef & Broccoli

530 cal | 57g P | 19g F | 30g C

subway

33 Italian Sub

521 cal | 39g P |22g F | 39g C

28 Chicken Teriyaki 345 cal | 53g P | 10g F | 7g C

pepper lunch

36 Beef Pepper Lunch 596 cal | 58g P | 10g F | 60g C

30 Lo Mein

290 cal | 12g P | 7g F | 43g C

raising cane’s

39 Raising Cane’s Sauce 47 cal | 0g P | 4g F | 2g C

4

MENU chipotle MEXICAN GRILL

42 Cilantro Lime Rice 210 cal | 4g P | 1g F | 44g C

44 Steak Quesadilla 535 cal | 62g P | 25g F | 15g C

287 cal | 44g P | 9g F | 1g C

Barbacoa

192 cal | 25g P | 9g F | 1g C

54 Guacamole

Chipotle Steak

368 cal | 48g P | 18g F | 1g C

52

50

48 Chipotle Chicken

46

495 cal | 6g P | 44g F | 8g C

Fajita Vegetables 130 cal | 2g P | 7g F | 11g C

56 Chips

100 cal | 2g P | 2g F | 41g C

5

MENU jollibee

59 Filipino Spaghetti 474 cal | 36g P | 11g F | 50g C

61 Fried Chicken

176 cal | 14g P | 6g F | 5g C

63 Peach Mango Pie 166 cal | 2g P | 8g F | 22g C

taco bell

68

66 Crunchwrap Supreme

Mexican Pizza

389 cal | 50g P | 10g F | 7g C

70 Doritos Locos

155 cal | 12g P | 6g F | 10g C

390 cal | 41g P | 12g F | 30g C

72 Chicken Quesadilla

401 cal | 54g P | 16g F | 8g C

74 Baja Blast

0 cal | 0g P | 0g F | 0g C

76 Big Mac Crunchwrap Supreme

392 cal | 35g P | 18g F | 26g C

6

MENU mcdonald’s

79 Nuggets

42 cal | 5g P | 2g F | 7g C

81 McChicken

196 cal | 32g P | 4g F | 9g C

85 Double Cheeseburger

87 Snack Wrap

210 cal | 21g P | 8g F | 7g C

83 Spicy McChicken 196 cal | 32g P | 4g F | 9g C

89 Egg McMuffin

212 cal | 20g P | 3g F | 25g C

312 cal | 45g P | 11g F | 7g C

91 Filet-O–Fish

198 cal | 26g P | 5g F | 16g C

93 McRib

369 cal | 38g P | 8g F | 38g C

95 Oreo McFlurry

315 cal | 36g P | 5g F | 22g C

7

MENU panera

98 Margherita Flatbread

529 cal | 32g P | 4g F | 81g C

104 Everything Bagel 320 cal | 18g P | 0g F | 56g C

100 Chicken Avocado Melt 476 cal | 36g P | 20g F | 33g C

106 Cinnamon Crunch Bagel

340 cal | 18g P | 0g F | 64g C

102 White Cheddar Mac n Cheese

590 cal | 38g P | 7g F | 94g C

108 Green Goddess Dressing 98 cal | 7g P | 5g F | 5g C

kfc

111 Famous Bowl

520 cal | 36g P | 14g F | 64g C

113 Mashed Potatoes & Gravy

115 Potato Wedges

196 cal | 6g P | 0g F | 43g C

104 cal | 5g P | 0g F | 22g C

8

MENU chick-fil-a

118 Crispy Chicken Sandwich

198 cal | 32g P | 3g F | 6g C

124 Big Waffle Fries 100 cal | 2g P | 1g F | 8g C

120 Spicy Chicken Deluxe

122 Chicken Tenders 417 cal | 72g P | 2g F | 21g C

227 cal | 31g P | 7g F | 7g C

126 Chick-fil-A Sauce 32 cal | 0g P | 1g F | 5g C

128 Polynesian Sauce 65 cal | 0g P | 0g F | 16g C

9

in-n-out

10

menu

in-n-out

CLASSIC BURGER Yield: 1 serving | Prep: 5 min | Cook: 8-10 min 160 calories

22g protein

INGREDIENTS 70g 96/4 lean ground beef 1/2 tsp garlic powder 1/2 tsp onion powder 1 tsp black pepper 1 tsp salt 1/2 slice Velveeta cheese lettuce tomato 1 Culture keto bun Sauce (Yields 6): 15g light mato 8g sweet relish

3g fat

3g carbs

DIRECTIONS 1. Season ground beef with garlic powder, onion powder, pepper, salt and combine together.

2. Make into a patty shape and cook it in a pan over medium heat, until desired doneness

3. In a small bowl, combine sauce ingredients; mayo, relish, mustard, ketchup, white vinegar, paprika, and chopped onions

4. Assemble cheeseburger; bun, tomato, lettuce, pattie, cheese, pattie, sauce, and bun

5. Enjoy!

8g mustard 8g ketchup 1 tsp white vinegar 1 tsp paprika chopped onions

12

costco

13

menu

costco

CHICKEN BAKE Yield: 1 serving | Prep: 10 min | Cook: 30-40 min 797 calories

70g protein

INGREDIENTS 150g shredded chicken breast 30g Bolthouse Farms caesar dressing 2 slices center cut bacon 28g low-fat mozzarella cheese Dough: 100g self-rising flour 1 tsp baking powder 85-88g fat-free plain Greek yogurt

18g fat

77g carbs

DIRECTIONS 1. In a bowl, combine flour, Greek yogurt, and baking powder

2. Form dough into a ball. On a flat surface, roll dough into a rectangle

3. Top dough with a layer of ranch, cooked chicken, bacon, and mozzarella cheese

4. Enclose chicken bake by folding up the sides of the dough. Use water to smooth edges and close any holes

5. Coat chicken bake with an egg wash and top with parmesan cheese

6. Bake in the oven at 350°F for 30-40 minutes

7. Garnish with green onions and enjoy!

15

pizza hut

16

menu

pizza hut

BIG DINNA BOX Yield: 1 serving | Prep: 20-25 min | Cook: 30-40 min 3542 calories

211g protein

INGREDIENTS Dough: 554g self-rising flour 429g fat-free plain Greek yogurt 15g baking powder pinch of salt Toppings: 100g low-fat mozzarella cheese 150g tomato basil sauce 15 slices turkey pepperoni Garlic Sauce: 15g light butter garlic parsley salt parmesan cheese (optional) Wings: 8 chicken wings salt black pepper zero-calorie buffalo sauce

90g fat

418g carbs

DIRECTIONS 1. In a bowl, combine flour, Greek yogurt, baking powder, and salt 2. Form dough into one fist size ball of dough and 2 large balls of dough with the remainder 3. Flour a flat surface and roll out the 2 large balls of dough into rectangles leaving the edges raised to form a crust 4. With the fist size ball of dough form into 5 breadsticks 5. Place pizza crusts and breadsticks onto a large baking sheet 6. Top the pizza dough with tomato basil sauce and mozzarella cheese 7. Top one pizza with pepperoni slices 8. In a small bowl, melt butter and add minced garlic, parsley, and salt 9. Brush garlic butter onto breadsticks 10. Bake in the oven at 350°F for 30-40 minutes 11. Season wings with salt and pepper and bake in the air fryer at 390°F for 15 minutes 12. Once cooked, toss wings in your buffalo sauce and serve with pizza and breadsticks 13. Enjoy! 18

auntie anne’s

19

menu

auntie anne’s

SOFT PRETZEL Yield: 5 servings | Prep: 10 min | Cook: 18-25 min 350 calories

18g protein

INGREDIENTS 420g all purpose flour 320-340g fat-free plain Greek yogurt 2 tsp baking powder 3 pinches of salt egg wash 25g light butter

0g fat

61g carbs

DIRECTIONS 1. In a bowl, combine flour, baking powder, Greek yogurt, and salt to form a dough

2. Divide dough into 5 portions and roll each into a long rope

3. Fold to form a pretzel and place on a greased baking sheet

4. Melt butter and spread on top of each pretzel and bake in the oven at 400°F for 18-22 minutes

5. Butter pretzel with melted butter again and sprinkle with salt

6. Enjoy!

21

panda express

22

menu

panda express

ORANGE CHICKEN Yield: 1 serving | Prep: 10 min | Cook: 25-30 min 306 calories

60g protein

INGREDIENTS 300g chicken tenderloin black pepper garlic powder 13g cornstarch 150mL chicken stock 3 garlic cloves 20mL soy sauce 100mL light orange juice 20mL sugar-free maple syrup 1 tsp ginger red pepper flakes 3g cornstarch with 30mL water

2g fat

8g carbs

DIRECTIONS 1. In a mixing bowl, add in chicken and season with garlic powder and pepper

2. Add in cornstarch and mix until chicken is evenly coated

3. Air fry at 390°F for 18 minutes or bake in oven at 420°F for 25 minutes

4. In a pan over medium heat, add in sauce ingredients; chicken stock, garlic, soy sauce, orange juice, maple syrup, ginger, and red pepper flakes

5. In a small bowl, combine cornstarch and water then add to the pan with sauce ingredients

6. Add in cooked chicken and cook until sauce is desired consistency

7. Enjoy! 24

menu

panda express

BEEF & BROCCOLI Yield: 1 serving | Prep: 10 min | Cook: 25-30 min 530 calories

57g protein

INGREDIENTS 8oz flank steak 12g cornstarch Sauce: 200mL beef stock 2 tbsp soy sauce 1 tbsp oyster sauce 3 cloves of garlic minced minced ginger/ginger powder 20-25g zero-calorie sweetener black pepper broccoli

19g fat

30g carbs

DIRECTIONS 1. In a mixing bowl, add in flank steak and cornstarch

2. Mix until steak is evenly coated 3. Air fry at 390°F for 11 minutes or bake in oven at 420°F for 25 minutes

4. In a pan over medium heat, add in sauce ingredients; beef stock, soy sauce, oyster sauce, garlic, ginger, sweetener, pepper, and broccoli

5. In a small bowl, combine cornstarch and water and then add to the pan with sauce ingredients

6. Add in cooked beef and cook until sauce is desired consistency

7. Enjoy!

26

menu

panda express

CHICKEN TERIYAKI Yield: 1 serving | Prep: 10 min | Cook: 15-20 min 345 calories

53g protein

INGREDIENTS 250g boneless/skinless chicken thighs 3 garlic cloves 25ml sugar-free maple syrup 4 tbsp soy sauce ½ tbsp minced ginger black pepper 2 tbsp lemon juice 3g cornstarch with 30mL water

10g fat

7g carbs

DIRECTIONS 1. In a mixing bowl, add in chicken, garlic, soy sauce, ginger, pepper, and lemon

2. In a pan over medium heat, cook chicken for 4-5 minutes on each side

3. Once cooked, removed chicken from pan and let it rest

4. In a pan over medium heat, add in leftover marinade

5. In a small bowl, combine cornstarch and water to create a slurry and add to the marinade

6. Cook until sauce is desired consistency and pour over sliced chicken

7. Enjoy!

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menu

panda express

LO MEIN Yield: 1 serving | Prep: 5-10 min | Cook: 5-10 min 290 calories

12g protein

INGREDIENTS 56g dry protein spaghetti noodles onion cabbage celery 15mL soy sauce 1 tbsp oyster sauce

7g fat

43g carbs

DIRECTIONS 1. In a pan over medium heat, add in onion and cabbage

2. Cook vegetables until you start to see browning on onions

3. Meanwhile, cook noodles according to package instructions and drain

4. In the pan, add in celery, cooked noodles, soy sauce, oyster sauce, and sesame oil

5. Stir until combined 6. Enjoy!

30

subway

31

menu

subway

ITALIAN SUB Yield: 1 serving | Prep: 3-5 min | Cook: 0 min 521 calories

39g protein

INGREDIENTS 1 hoagie roll (200 calories) 1 provolone cheese 100g ham 15g turkey pepperoni

22g fat

39g carbs

DIRECTIONS 1. Assemble sub; bun, mayo, provolone, pepperoni, salami, ham tomato, lettuce, onion, and banana peppers 2. Enjoy!

30g salami lettuce 10g red onion 20g banana peppers 15g light mayo

33

pepper lunch

34

menu

pepper lunch

BEEF PEPPER LUNCH Yield: 1 serving | Prep: 5 min | Cook: 5-8 min 596 calories

58g protein

INGREDIENTS 5mL cooking oil 8oz lean stir fry beef 125g corn 150g cooked rice 1 medium white onion 3 stalks green onion black pepper Sauce: 15mL soy sauce 5g zero-calorie sweetener 3 garlic cloves minced

10g fat

60g carbs

DIRECTIONS 1. In a pan over medium heat, add in cooking oil and saute sliced, white onions until browned

2. Add in cooked rice, beef, and corn 3. In a small bowl, combine sauce ingredients; soy sauce, minced garlic, and sweetener

4. Add sauce to the pan with the rest of the ingredients

5. Top with green onion and season with pepper

6. Stir all ingredients together and cook until beef is cooked to your desired doneness

7. Enjoy!

36

raising cane’s

45

menu

raising cane’s

RAISING CANE’S SAUCE Yield: 5 servings | Prep: 2 min | Cook: 0 min 47 calories

0g protein

INGREDIENTS 40g ketchup 90g light mayo 12mL Worcestershire sauce 2 tsp Cajun seasoning

4g fat

2g carbs

DIRECTIONS 1. In a small bowl, combine sauce ingredients; ketchup, mayo, Worcestershire sauce, Cajun seasoning, sweetener, pepper, and salt

2. Enjoy!

5-10g zero-calorie sweetener 2 tsp black pepper pinch of salt

39

chipotle MEXICAN GRILL

40

menu

menu

chipotle

CILANTRO LIME RICE Yield: 3 servings | Prep: 5 min | Cook: 15 min 210 calories

4g protein

1g fat

44g carbs

INGREDIENTS

DIRECTIONS

1 cup dry rice

1. Wash and rinse rice 2. In a pot over high heat, add in rice,

1 ½ cup water 2 bay leaves cilantro juice of 1 lime salt

water, and bay leaves and cover with a lid

3. Once rice begins to boil turn heat to a low simmer for 10-15 minutes

4. Once cooked, remove from heat and put into a bowl

5. Add in finely chopped cilantro, juice of 1 lime, and salt

6. Enjoy!

42

menu

chipotle

STEAK QUESADILLA Yield: 1 serving | Prep: 10 min | Cook: 5 min 535 calories

62g protein

INGREDIENTS 226g flank steak 1 bell pepper

25g fat

15g carbs

DIRECTIONS 1. In a blender, combine marinade ingredients; chipotle peppers, lime juice, water, salt, and pepper

½ white onion

2. Marinate steak in the marinade

60g shredded low-fat mozzarella cheese

3. In a pan over medium-high heat,

1 large Xtreme Wellness wrap

4. Once cooked, set aside and allow to

Steak Marinade:

5. Cook sliced onions and bell pepper

3 chipotle peppers in adobo sauce 20mL lime juice 40mL water salt black pepper

anywhere from 1 minute to 1 hour cook steak for 2-3 minutes on each rest in the pan until softened and browned

6. Slice the steak 7. Assemble quesadilla; wrap, 30g cheese, steak, fajitas, 30g cheese, and wrap

8. Place quesadilla in a pan over medium heat and cover with a lid

9. Cook until the cheese is melted and both sides are toasted.

10. Enjoy!

44

menu

chipotle

CHIPOTLE STEAK Yield: 1 serving | Prep: 5 min | Cook: 5-10 min 368 calories

48g protein

INGREDIENTS 8oz flank steak

18g fat

1g carbs

DIRECTIONS 1. In a blender, combine pepper, lime

½ can chipotle peppers in adobo sauce

juice, and garlic 2. Season your steak with salt and black pepper

1 lime

3. Place steak in a gallon bag with

3 cloves garlic salt black pepper

chipotle marinade

4. Marinate anywhere from 2 minute to 1 hour. The longer the better.

5. In a pan over medium heat, cook steak to desired level of doneness

6. Enjoy!

46

menu

chipotle

CHIPOTLE CHICKEN Yield: 1 serving | Prep: 5 min | Cook: 5-10 min 287 calories

44g protein

INGREDIENTS 8oz boneless skinless chicken thighs

9g fat

1g carbs

DIRECTIONS 1. In a blender, add chipotle peppers

1/2 can chipotle peppers in adobo sauce

in adobo sauce and lime. Blend until smooth 2. Season your chicken with salt and black pepper

1 lime

3. Pour sauce over chicken until

salt black pepper 3 garlic cloves

evenly coated. Save remainder of the sauce for another time

4. Cook chicken in a pan over medium-low heat for 5-7 minutes on each side

5. Enjoy!

48

menu

chipotle

BARBACOA Yield: 5 servings (113g) | Prep: 10 min | Cook: 90 min 192 calories

25g protein

INGREDIENTS 600g top round/London broil ½ cup water 400mL bone broth garlic salt black pepper 1 can chipotle peppers in adobo sauce Sauce: ½ tsp cumin ½ lime juice 30g minced garlic 4 bay leaves cilantro

9g fat

1g carbs

DIRECTIONS 1. Season beef with salt, pepper, and garlic

2. In a pressure cooker, sear both sides

3. In a blender, combine chipotle peppers in adobo sauce with ¼ cup water

4. Pour chipotle sauce over the london broil and add in bone broth, cumin, and juice from 1⁄2 lime

5. Pressure cook for one hour or cook in a pot over medium/low heat for 2 hours

6. Once cooked, shred the beef and add minced garlic and bay leaves

7. Pressure cook for another 10 minutes

8. Garnish with cilantro 9. Enjoy! 50

menu

chipotle

FAJITA VEGETABLES Yield: 1 serving | Prep: 5 min | Cook: 2 min 130 calories

INGREDIENTS 1 red onion 1 green bell peppers 2 tsp oregano pinch of salt ½ lime

2g protein

7g fat

11g carbs

DIRECTIONS 1. In a pan over high heat, add oil and sliced vegetables 2. Season vegetables with oregano, salt, and juice from ½ lime 3. Cook until vegetables begin to brown and soften 4. Enjoy!

6g neutral oil

52

menu

chipotle

GUACAMOLE Yield: 1 serving | Prep: 5 min | Cook: 0 min 495 calories

6g protein

44g fat

8g carbs

INGREDIENTS

DIRECTIONS

2 avocados

1. In a bowl, mash avocados 2. Add in red onion, jalapeno,

¼ red onion chopped ½ jalapeno diced 1 tbsp lemon juice

cilantro, lemon juice, lime juice, salt, and pepper

3. Enjoy!

½ lime juice salt black pepper 2 tbsp cilantro

54

menu

chipotle

CHIPS Yield: 1 serving | Prep: 2 min | Cook: 4-8 min 100 calories

2g protein

INGREDIENTS 4 low-calorie tortillas

41g carbs

DIRECTIONS 1. Cut your tortillas into triangles (1

spray oil salt

2g fat

2. 3. 4. 5. 6.

tortilla should make 8 tortilla chips) Place cut tortillas on a wire rack and spray with oil Season with salt Bake at 400°F for 4-8 minutes or until desired crisp Remove from heat and allow to rest for 2 minutes Enjoy!

56

jollibee

57

menu

jollibee

FILIPINO SPAGHETTI Yield: 4 servings | Prep: 5 min | Cook: 15-20 min 474 calories

36g protein

INGREDIENTS 100g onion 25g garlic 500g 96/4 lean ground beef 2 Hoffrey’s beef hot dogs 50g banana ketchup 20mL soy sauce 30g tomato paste 560g crushed tomato 30mL condensed milk 200g dry Barilla protein pasta

11g fat

50g carbs

DIRECTIONS 1. In a pan over medium heat, add in diced onions and minced garlic cloves

2. Cook until fragrant 3. Add in ground beef and season with salt and pepper

4. Add in chopped hot dogs, tomato paste, crushed tomatoes, banana ketchup, soy sauce, and condensed milk

5. Stir until combined 6. In a pot, cook spaghetti according to package instructions and drain

7. Top spaghetti with sauce and enjoy!

salt black pepper

59

menu

jollibee

FRIED CHICKEN Yield: 4 servings | Prep: 5 min | Cook: 10-15 min 176 calories

14g protein

INGREDIENTS 4 skinless chicken drumsticks salt black pepper 30g panko breadcrumbs

6g fat

5g carbs

DIRECTIONS 1. Season your drumsticks with salt and pepper

2. Coat the drumsticks with bread crumbs

3. Spray drumsticks with cooking spray and air fry at 390°F for 10 minutes or desired crisp

4. Pair with your favorite sauce 5. Enjoy!

61

menu

jollibee

PEACH MANGO PIE Yield: 6 servings | Prep: 15 min | Cook: 10-15 min 166 calories

INGREDIENTS 3 no-sugar-added peach cups 140g mangoes 1 roll of Pillsbury Crescent Rolls

2g protein

1. Cut up your peaches and mangoes 2. 3. 4.

5. 6.

Cornstarch Slurry: 10g corn starch 20mL water

22g carbs

DIRECTIONS

20g sweetener (Splenda) 2 pinch salt

8g fat

7.

8. 9.

into bite sized pieces In a pan, throw the peaches and mangoes in Add in sweetener, salt, and combine Once your peach mango mixture starts simmering, add in cornstarch slurry and cook until it thickens and take it off the heat Cut your Crescent Rolls into 12 rectangles in order to make 6 pies Use your hands to flatten out the Crescent Roll for a larger surface area Add in a spoonful of filling. Take another Crescent rectangle to close the pie. (use a fork to close the sides) Repeat for the other 5 Bake in the oven at 350°F for 10-15 minutes at 350°F and you are ready to enjoy!

63

taco bell

64

menu

taco bell

CRUNCHWRAP SUPREME Yield: 3 servings | Prep: 10 min | Cook: 10-15 min 390 calories

41g protein

INGREDIENTS 390g 96/4 lean ground beef 60g nacho cheese 75g fat-free plain Greek yogurt tomato lettuce 1 pkt taco seasoning 70mL water 3 hard shell taco 3 large Xtreme Wellness wrap 3 Mission zero-carb mini tortillas

12g fat

30g carbs

DIRECTIONS 1. In a pan over medium heat, combine ground beef, taco seasoning, and water according to package instructions

2. Once cooked, remove from heat and set aside

3. On the large Xtreme wrap place toppings in the center: nacho cheese, ground beef, hard taco shell broken in half, Greek yogurt, lettuce, and tomato

4. Top with Mission tortilla and fold the sides of the large wrap over top

5. In a pan over medium heat, toast both sides of the wrap until golden brown

6. Enjoy!

66

menu

taco bell

MEXICAN PIZZA Yield: 1 serving | Prep: 5 min | Cook: 10-15 min 389 calories

50g protein

INGREDIENTS 113g 96/4 lean ground beef 1 packet Taco Bell seasoning water 60g fat-free refried beans 60g enchilada sauce 2 large Xtreme Wellness wraps 28g low-fat cheese chopped tomatoes 15g fat-free plain Greek yogurt

10g fat

7g carbs

DIRECTIONS 1. In a pan over medium heat, cook beef with taco seasoning according to package instructions 2. Remove from heat and add 1 wrap to the pan 3. Top the wrap with refried beans and cooked beef. Remove from heat and set aside 4. Place the second wrap in the pan and top with enchilada sauce and cheese 5. Place the second wrap on top of the first 6. Top with Greek yogurt, chopped tomatoes, and parsley. Enjoy!

68

menu

taco bell

DORITOS LOCOS Yield: 7 servings | Prep: 2-5 min | Cook: 5-10 min 155 calories

12g protein

INGREDIENTS 7 El Paso nacho cheese taco shells 300g 96/4 lean ground beef 1 packet taco seasoning 70mL water tomato romaine lettuce

6g fat

10g carbs

DIRECTIONS 1. In a pan over medium heat, combine ground beef, taco seasoning, and water 2. Once cooked, remove from heat 3. Toast taco shells in the oven at 350°F for 3-5 minutes 4. Assemble tacos with ground beef, Greek yogurt, shredded lettuce, chopped tomato, and shredded cheddar cheese 5. Enjoy!

90g fat-free plain Greek yogurt 28g reduced fat or fat-free cheddar cheese

70

menu

taco bell

CHICKEN QUESADILLA Yield: 1 serving | Prep: 5-8 min | Cook: 5-10 min 401 calories

54g protein

INGREDIENTS 100g cooked shredded chicken breast 1 Taco Bell seasoning packet 1 large Xtreme Wellness wrap 50g shredded fat-free mozzarella cheese Quesadilla Sauce: 30g fat-free plain Greek yogurt chili powder garlic powder splash of jalapeño juice 8g jalapeño

16g fat

8g carbs

DIRECTIONS 1. In a bowl, combine quesadilla sauce ingredients: Greek yogurt, chili powder, garlic powder, jalapeño juice, and jalapeños 2. In a pan over medium heat, add in cooked chicken breast, taco seasoning, and water according to seasoning packet instructions 3. Once combined, remove from heat and place wrap in the pan 4. Top one half of the wrap with a layer of 25g mozzarella cheese, chicken, quesadilla sauce, and 25g mozzarella cheese 5. Fold quesadilla and toast each side until golden brown and cheese is melted 6. Serve with hot sauce 7. Enjoy!

72

menu

taco bell

BAJA BLAST Yield: 1 serving | Prep: 1 min | Cook: 0 min 0 calories

0g protein

INGREDIENTS Sprite Zero Mountain Dew Zero Blue Powerade or Gatorade

0g fat

0g carbs

DIRECTIONS 1. In a cup, add in Sprite Zero 1/3rd of the glass 2. Add in Mountain Dew Zero ½ way to the cup 3. Top it off with a blue sports drink 4. Enjoy!

74

menu

taco bell

BIG MAC CRUNCHWRAP SUPREME Yield: 1 serving | Prep: 2-5 min | Cook: 5-10 min 392 calories

35g protein

INGREDIENTS 113g 96/4 lean ground beef

18g fat

26g carbs

DIRECTIONS 1. In a pan over medium heat,

black pepper

cook together ground beef, salt, black pepper, and garlic powder

garlic powder

2. Once cooked, remove from

salt

20g nacho cheese pickles lettuce onion 5 Doritos 1 small low-carb tortilla 1 large Xtreme Wellness wrap Big Mac Sauce: 30g light mayo 1 tsp paprika 12g mustard 1 tsp vinegar

heat and set aside

3. On the large Xtreme wrap place toppings in the center: nacho cheese, ground beef, Doritos, Big Mac sauce, lettuce, pickles and onion

4. Top with a low-carb tortilla and fold the sides of the large wrap over top

5. In a pan over medium heat, toast both sides of the wrap until golden brown

6. Enjoy!

20g relish 3g hot sauce (optional but I added it for a kick and for extra color)

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mcdonald’s

NUGGETS Yield: 18 nuggets | Prep: 10 min | Cook: 10-15 min 42 calories

5g protein

INGREDIENTS 450 oz ground chicken breast salt black pepper 1 tsp garlic powder

2g fat

7g carbs

DIRECTIONS 1. In a medium bowl, season ground chicken with salt, pepper, garlic powder, and onion powder

2. Form the chicken into nuggets and evenly coat in panko crumbs

3. Place nuggets in the air fryer and spray with cooking oil

1 tsp onion powder

4. Air fry at 390°F for 10-15 minutes

32g panko crumbs

flipping them halfway through

5. Enjoy!

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mcdonald’s

McCHICKEN Yield: 6 servings | Prep: 5 min | Cook: 10-15 min 196 calories

32g protein

INGREDIENTS 600g chicken breast tenderloin 1 tbsp mustard 1 tsp paprika 1 tsp cayenne 2 tsp garlic powder 1 tsp onion powder 1 tsp salt 2 tsp black pepper 1 tsp celery powder 50-60g corn flake crumbs 6 Culture keto buns

4g fat

9g carbs

DIRECTIONS 1. Finely chop chicken and season with salt, pepper, cayenne, paprika, onion powder, garlic powder, celery powder, and mustard

2. Divide chicken into 6 patties and evenly coat with crushed cornflakes

3. Season patties with additional pepper

4. Air fry patties at 390°F for 10-12 minutes

5. Assemble McChicken: bun, patty, shredded lettuce, mayo, and bun

6. Enjoy!

romaine lettuce 7g light mayo

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SPICY McCHICKEN Yield: 6 servings | Prep: 5 min | Cook: 10 min 196 calories

32g protein

INGREDIENTS 600g chicken breast tenderloin zero-calorie hot sauce/buffalo sauce 1 tbsp mustard 1 tsp paprika 1 tsp cayenne 2 tsp garlic powder 1 tsp onion powder 1 tsp salt 2 tsp black pepper 1 tsp celery powder 50-60g corn flake crumbs

4g fat

9g carbs

DIRECTIONS 1. Finely chop chicken and season with salt, pepper, cayenne, paprika, onion powder, garlic powder, celery powder, and mustard

2. Divide chicken into 6 patties and evenly coat with crushed cornflakes

3. Dip each cornflake-coated patty into hot sauce/buffalo sauce

4. Season patties with additional pepper

5. Air fry patties at 390°F for 10-12 minutes

6. Assemble McChicken; bun, patty, shredded lettuce, mayo, and bun

7. Enjoy!

6 Culture keto buns romaine lettuce 7g light mayo

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mcdonald’s

DOUBLE CHEESEBURGER

Yield: 2 servings | Prep: 5 min | Cook: 10 min 312 calories

45g protein

INGREDIENTS 280g 96/4 lean ground beef 1 tsp garlic powder 1 tsp onion powder 1 tsp black pepper 2 tsp salt 2 slices velveeta cheese 25g egg whites 2 Culture keto buns

11g fat

7g carbs

DIRECTIONS 1. In a bowl, combine ground beef with garlic powder, onion powder, salt, pepper, and egg whites

2. Divide meat into 4 patties 3. In a pan over medium heat, cook patties to your preferred level of doneness

4. Place 1⁄2 slice of American cheese on each patty

5. Assemble cheeseburger: bun, two patties, ketchup, mustard, and toppings of your choice

6. Enjoy!

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SNACK WRAP Yield: 2 servings | Prep: 10 min | Cook: 10 min 210 calories

21g protein

INGREDIENTS 86g Just Bare lightly breaded chicken breast chunks or go to page 137 to make your own chicken tenders 2 large Xtreme Wellness wraps

8g fat

7g carbs

DIRECTIONS 1. Air fry chicken according to package instructions

2. Assemble snack wrap; wrap, honey mustard, lettuce, and chicken

3. Wrap it up 4. Enjoy!

romaine lettuce zero-calorie honey mustard

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mcdonald’s

EGG McMUFFIN Yield: 1 serving | Prep: 0 min | Cook: 10 min 212 calories

20g protein

INGREDIENTS 1 sourdough english muffin 50g egg beaters 2 slices Canadian bacon 1 slice Velveeta cheese

3g fat

25g carbs

DIRECTIONS 1. In a pan over medium heat, add egg beaters into a greased, round egg ring

2. Season egg as desired 3. Once cooked, removed egg from pan

4. Toast Canadian bacon and english muffin in the pan

5. Assemble McMuffin with cheese, egg, and Canadian bacon

6. Enjoy!

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mcdonald’s

FILLET-O-FISH Yield: 4 servings | Prep: 5-10 min | Cook: 10-15 min 198 calories

26g protein

5g fat

16g carbs

INGREDIENTS

DIRECTIONS

340g cod

1. Season cod with salt and pepper 2. In a bowl, submerge cod into egg

28-32g panko 4 slices Velveeta cheese 4 Culture keto buns salt black pepper 26g egg whites Tartar Sauce: 30g light mayo 50g fat-free plain Greek yogurt

whites and then dip into panko until all sides are evenly coated

3. Air fry cod at 390°F for 8-12 minutes

4. In a bowl, combine tartar sauce ingredients: mayo, Greek yogurt, dill, salt, pepper, sweetener, and relish

5. Assemble Filet-O-Fish: bun, cheese, cod, tartar sauce, and bun

6. Enjoy!

15g dill salt black pepper 5-10g zero-calorie sweetener 15g relish or sweet relish

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McRIB Yield: 3 servings | Prep: 5-10 min | Cook: 10-15 min 369 calories

38g protein

INGREDIENTS 450g ground pork loin 1 tsp garlic powder 1 tsp onion powder black pepper 3 pinch salt 1 hoagie roll (200 calories) sliced white onions dill pickle Sugar-Free BBQ Sauce: 30g no-sugar-added ketchup 10g mustard 1 tbsp Swerve zero-calorie brown sugar 15mL sugar-free maple syrup

8g fat

38g carbs

DIRECTIONS 1. Grind up your pork tenderloin with a knife or a food processor/blender.

2. In a bowl, season ground pork with salt, pepper, garlic powder, and minced onion

3. Form meat into 3 rectangular "McRib" patties

4. Combine ingredients for sugar free BBQ sauce; ketchup, mustard, brown sugar, and maple syrup

5. Coat the tops of the patties with BBQ sauce

6. In a pan over medium heat, cook patties and season with pepper

7. Once patties are cooked through, completely coat in BBQ sauce and sear both sides

8. Place patties on hoagie rolls and top with pickles and onions

9. Enjoy!

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OREO McFLURRY Yield: 1 serving | Prep: 6-8 hours | Cook: 0 min 315 calories

36g protein

INGREDIENTS 250g fat-free milk 7g Oreo pudding mix 30g vanilla protein powder 3 Oreo thins 10mL fat-free milk

5g fat

22g carbs

DIRECTIONS 1. In a Ninja Creami canister, combine 250g milk, pudding mix, and protein powder

2. Freeze for at least 6-8 hours 3. Blend on the "ice cream" setting 4. Then add in 10mL milk and oreo thins

5. Blend on the "mix-ins" setting 6. Enjoy!

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panera

MARGHERITA FLATBREAD Yield: 1 serving | Prep: 10 min | Cook: 25-30 min

529 calories

32g protein

INGREDIENTS 105g all-purpose flour 85g fat-free plain Greek yogurt 1 tsp baking powder 3 tbsp tomato sauce 28g low-fat mozzarella cheese tomatoes (any kind) basil balsamic glaze

4g fat

81g carbs

DIRECTIONS 1. In a mixing bowl, combine flour, Greek yogurt, and baking powder

2. Cover a baking sheet with parchment paper, lightly sprinkle with flour, and flatten out your dough on top

3. Cover flatbread in sauce and top with mozzarella, tomatoes, and basil

4. Bake in the oven at 350°F for 25-28 minutes

5. Drizzle with balsamic glaze and sprinkle with salt

6. Enjoy!

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CHICKEN AVOCADO MELT

panera

Yield: 1 serving | Prep: 10 min | Cook: 2-3 min 476 calories

36g protein

INGREDIENTS 75g chicken breast 2 slices smoked gouda cheese cilantro peppadew peppers 15g avocado Italian bread (80cal/slice) Chipotle Sauce: 55g fat-free plain Greek yogurt

20g fat

33g carbs

DIRECTIONS 1. In a small bowl, combine sauce ingredients: Greek yogurt, salt, and diced chipotle peppers

2. Slice your avocado and season with salt and pepper

3. Assemble sandwich: bread, gouda, sauce, shredded chicken, avocado, peppadew peppers, cilantro, sauce, and bread

4. Toast each side of the sandwich in a pan over medium heat

5. Enjoy!

salt 2 chipotle peppers in adobo sauce

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WHITE CHEDDAR MAC N CHEESE

panera

Yield: 1 serving | Prep: 5 min | Cook: 10 min 590 calories

38g protein

INGREDIENTS 150g low-fat cottage cheese

7g fat

94g carbs

DIRECTIONS 1. In a blender, combine cottage cheese, milk, and popcorn seasoning

10g white cheddar popcorn seasoning

2. Cook your pasta according to

30ml fat-free Fairlife milk

3. Meanwhile, toast breadcrumbs in a

113g pasta (any kind) 10g breadcrumbs (toasted)

package instructions pan over medium heat until golden brown

4. Remove breadcrumbs from heat and set aside

5. Place cooked pasta in the pan over medium heat

6. Pour in white cheddar sauce and toss until coated

7. Plate pasta and top with bread crumbs. Enjoy!

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panera

EVERYTHING BAGEL Yield: 2 servings | Prep: 5-10 min | Cook: 25-30 min 320 calories

18g protein

INGREDIENTS 150g all-purpose flour

0g fat

56g carbs

DIRECTIONS 1. In a mixing bowl, combine flour, Greek yogurt, and baking powder

170g fat-free plain Greek yogurt

2. In a separate bowl, whisk egg well

1 tsp baking powder

3. Separate the dough in half and

1 egg everything bagel seasoning

to make your egg wash form into two bagels

4. Place both bagels on a greased baking sheet, brush with egg wash, and sprinkle with everything bagel seasoning

5. Bake in the oven at 350°F for 25-28 minutes

6. Enjoy!

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CINNAMON CRUNCH BAGEL

panera

Yield: 2 servings | Prep: 5-10 min | Cook: 25-30 min 340 calories

18g protein

INGREDIENTS 150g all-purpose flour 170g fat-free plain Greek yogurt 1 tsp baking powder cinnamon 1 egg 20g brown sugar

0g fat

64g carbs

DIRECTIONS 1. In a mixing bowl, combine flour, Greek yogurt, baking powder, and cinnamon

2. In a separate bowl, whisk egg well to make your egg wash

3. Separate the dough in half and form into two bagels

4. Place both bagels on a greased baking sheet and brush with egg wash

5. In another bowl, combine brown sugar and cinnamon as desired and sprinkle on top of both bagels

6. Bake in the oven at 350°F for 27-30 minutes

7. Enjoy!

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GREEN GODDESS DRESSING

panera

Yield: 3 servings | Prep: 2 min | Cook: 0 min 98 calories

7g protein

INGREDIENTS 170g fat-free plain Greek yogurt 30g lite mayo 5 basil leaves 30g onions or shallots

5g fat

5g carbs

DIRECTIONS 1. In a blender, add in all your ingredients and blend until combined 2. Add in salt or more sweetener according to your taste palette and enjoy!

30g pesto 30g white vinegar 5g dijon mustard 15g sweetener

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FAMOUS BOWL Yield: 1 serving | Prep: 5 min | Cook: 15 min 520 calories

36g protein

INGREDIENTS 42g Idahoan cheddar & sour cream powdered mashed potatoes 170g lightly breaded chicken tender 60g corn 60mL Heinz homestyle turkey gravy

14g fat

64g carbs

DIRECTIONS 1. In a bowl, combine mashed potatoes and water according to package instructions

2. Air fry chicken tenders according to package instructions

3. Plate mashed potatoes and top with chopped chicken, corn, gravy, and parsley

4. Enjoy!

parsley

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MASHED POTATOES & GRAVY

kfc

Yield: 5 servings | Prep: 15 min | Cook: 0 min 104 calories

INGREDIENTS 500g golden potato 70mL fat-free milk

5g protein

black pepper

22 g carbs

DIRECTIONS 1. In a boiling pot of water, plop in 2.

30g turkey gravy salt

0g fat

3. 4. 5. 6.

your potatoes for 10-15 minutes Once the potatoes are soft, drain the water and add the potatoes to a mixing bowl Smash it up like with a spoon or a masher Add in milk, salt, and combine together until creamy Top it off with turkey gravy and black pepper, on your plate. Enjoy!

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POTATO WEDGES Yield: 1 serving | Prep: 5 min | Cook: 15-20 min 196 calories

6g protein

INGREDIENTS 246g russet potato 1 tsp white vinegar 1 tsp salt spray oil 2 tsp paprika

0g fat

43g carbs

DIRECTIONS 1. Slice your potato into wedge shaped pieces

2. Boil in water with vinegar for 2-3 minutes

3. Take them out and dry fries with a paper towel

4. Sprinkle with salt, paprika, and oil 5. Air fry for 12-18 minutes at 390°F 6. Enjoy with your favorite dipping sauce!

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CRISPY CHICKEN SANDWICH

Yield: 1 serving | Prep: 5 min | Cook: 10-15 min 198 calories

32g protein

INGREDIENTS 125g chicken breast 1 Culture keto bun 7g breadcrumbs salt black pepper garlic powder pickles

3g fat

6g carbs

DIRECTIONS 1. Butterfly chicken breast and cut in half

2. Season with salt, pepper, and garlic powder

3. Coat chicken breast in breadcrumbs

4. Air fry chicken breast at 390°F for 10-12 minutes

5. Assemble sandwich with bun, pickles, chicken, bun

6. Serve with my low-calorie Chick-fil-a sauce

7. Enjoy!

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SPICY CHICKEN DELUXE Yield: 1 serving | Prep: 5-10 min | Cook: 10-15 min 227 calories

31g protein

INGREDIENTS 120g chicken breast salt black pepper hot sauce panko crumbs 1 low-calorie hamburger bun 1 tsp Sriracha 15mL light mayonnaise pickles (any kind) 20g mozzarella cheese 1 tomato slice

7g fat

7g carbs

DIRECTIONS 1. Butterfly chicken breast and cut in half for about 120 grams

2. Season chicken with salt and pepper

3. Coat chicken in panko crumbs until completely covered

4. Air fry chicken at 390°F for 8 minutes

5. Remove chicken from the air fryer and baste in hot sauce

6. Throw it back in air fryer and cook for another 4 minutes at 390°F or desired crispy

7. Mix Sriracha and mayonnaise in a bowl and sauce the top bun

8. Layer on the pickles, lettuce, tomato, chicken, mozzarella cheese and bun

9. Enjoy! 120

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CHICKEN TENDERS Yield: 1 serving | Prep: 5 min | Cook: 10-15 min 417 calories

72g protein

INGREDIENTS 30g corn flakes 350g chicken tenderloin salt

2g fat

21g carbs

DIRECTIONS 1. In a mixing bowl, crush cornflakes and season with salt, pepper, and garlic powder

2. Add chicken to the mixing bowl

black pepper

and coat evenly with cornflake mixture

garlic powder

3. Place chicken in air fryer and spray

oil spray

with cooking spray

4. Air fry at 390°F for 10-15 minutes 5. Enjoy!

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BIG WAFFLE FRIES Yield: 5 servings | Prep: 20 min | Cook: 10 min 100 calories

2g protein

INGREDIENTS 500g peeled russet potato

1g fat

8g carbs

DIRECTIONS 1. In a pot, boil water and throw in

2g salt

your potato for 8-12 minutes or until softened 2. Preheat your waffle maker

black pepper

3. In a mixing bowl, mash up your

50g mozzarella cheese 80mL almond milk or fat-free milk

potatoes like you would for mashed potatoes

4. Add in cheese, milk, salt, and black pepper 5. Spray your waffle maker with oil and add in your potato mixtures 6. Cook for 5-8 minutes or until desired crisp 7. The top won’t look as pretty as the bottom FYI. Enjoy!

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CHICK-FIL-A SAUCE Yield: 5 servings | Prep: 2 min | Cook: 0 min 32 calories

0g protein

INGREDIENTS 20g honey 70g light mayo 20g mustard 15g sugar-free BBQ sauce (smokey hickory)

1g fat

5g carbs

DIRECTIONS 1. Combine all ingredients in a small bowl: honey, mayo, mustard, BBQ sauce, apple cider vinegar, onion powder, and sweetener

2. Enjoy!

1 tsp apple cider vinegar 1 tsp onion powder 5-10g zero-calorie sweetener

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POLYNESIAN SAUCE Yield: 1 serving | Prep: 2 min | Cook: 0 min 65 calories

0g protein

INGREDIENTS 2 tbsp fat-free Catalina dressing ½ tbsp honey

0g fat

16g carbs

DIRECTIONS 1. Combine all ingredients in a small bowl: Catalina dressing, honey, and apple cider vinegar

2. Enjoy!

1 tsp apple cider vinegar

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