drinks:

⌗ 1.5l of water daily/min

⌗ diet soda or flavored sparkling water

⌗ chamomile, nettle, hibiscus, moringa, ginger, black or green tea

⌗ black coffee with flavored syrup

⌗ warm 200ml sugar free almond milk (26cal) with 50ml coffee and barista’s finest coffee co sugar free salted caramel syrup

⌗ hot chocolate (98cal): 20g lacasa cocoa powder (72cal), 200ml sugar free almond milk, zero calorie sweetener, marshmallows (optional, 13cal/each)

⌗ dalgona coffee (26cal): whipped coffee mousse, 200ml unsweetened almond milk and zero calorie sweetener

⌗ gongcha apple green tea boba (114cal, large cup)

⌗ unsweetened almond milk and black tea boba with sweetener and tapioca pearls (~3.6cal/pearl)

⌗ unsweetened almond milk with matcha and lychee konjac jelly

⌗ lychee konjac jelly green tea ‘boba’ (7cal) — from mashibox on tiktok

⌗ strawberry milkshake (130cal) — recipe from weightlosswithveeraa on tiktok

⌗ starbucks pumpkin frappucchino (2 venti size servings, 115cal/each) — recipe from nickkaz.fit on instagram

breakfast:

⌗ overnight low fat natural yogurt (38cal/100g), 12g chia seeds (52cal) and 5g honey (15cal)

⌗ prozis belgian chocolate protein bar (118cal/each) with sugar free alpro almond milk

⌗ toasted rye bread (125cal/50g slice) with laughing cow light cheese (20cal/each) and/or low cal strawberry jam (8cal/portion) and tea

⌗ low fat natural yogurt with strawberries (4cal/each), and a super detox smoothie (58cal/100ml) and a cereal bar (66cal)

⌗ rice cakes (between 23-35cal each) with light cream cheese (15cal/10g), thinly sliced cucumber or strawberries and yopro protein shots (58cal/each)

⌗ sugar free alpro almond milk, 30g wheat cereal (100cal) and a peach (50cal)

⌗ blédina fruit (36-54cal/each) and banana (90cal/100g)

⌗ mini brioche croissants (79cal/each), with low cal jam, a clementine (35cal) and warm sugar free almond coffee and sugar free salted caramel syrup

⌗ yogurt bowl: low fat greek yogurt (~69cal/125g), chopped apple (45cal/half), rice cake snapped in bits, cinnamon (6cal/3g) and drizzled honey (30cal/10g)

⌗ egg white crepes (119cal): 3 egg whites (17cal/each) unsweetened 60ml almond milk, 15g flour and walden farms caramel dessert dip (0cal)

⌗ oven baked sweet potato (86cal/100g) with low fat yogurt, berries and honey

⌗ cheesecake yogurt bowl: 2 biscoff cookies smashed in bits (38cal/each), low calorie jam, low fat yogurt and fruit that matches the jam flavor

⌗ cloud bread french toast (139cal/serving) with raspberries (1-3cal/each)

(cloud bread recipe down below)

1 egg, 60ml unsweetened almond milk, cinnamon, prozis maple syrup (2cal/9g), sweetener, powdered sugar (20cal/5g), vanilla extract (12cal/5ml)

in a bowl, crack the egg, mix in the milk and add the cinnamon, vanilla extract and sweetener

dip the ‘bread’ in the mixture and cook it in a pan until both sides are golden brown

add toppings to liking, such as honey, cinnamon, powdered sugar and raspberries

⌗ cinnamon oats (127cal): 30g oats, stevia, 100ml unsweetened almond milk, 1tsp cinnamon. bake for 20min at 180°c. additional toppings to add before baking: chocolate, berries

⌗ pancakes (16cal/each) — recipe from fiofifi12 on tiktok

⌗ low calorie pancakes from the big man’s world website (150cal/serving) with sugar free alpro almond milk, prozis maple syrup and blueberries (1-2cal/each)

⌗ single serve cinnamon roll — recipe from onehungryturnip on tiktok

⌗ brownie baked oats (114cal) — recipe from tofuconsal_ on tiktok

⌗ smoothie (90cal/serving) — recipe from onlymymindss on tiktok

⌗ milk chia seeds pudding (60cal) — recipe from onlymymindss on tiktok

⌗ protein bagels (145cal/each, 4 servings) — recipe from eolarecipes on tiktok + cream cheese, strawberries (sweet) or extra thinly sliced ham (11cal/slice), single scrambled egg (~78cal) and cucumber (savory)

⌗ chocolate pudding waffles (~240cal/whole serving) — recipe from receptikpp on tiktok

⌗ oat okonomiyaki (~350cal) — recipe from ayaeats on tiktok

⌗ blueberry breakfast muffins (57cal/each) — recipe on yazio

lunch and dinner:

⌗ oven baked cherry tomatoes (3cal/each) with salt, pepper and low fat quark cheese (8cal/15g) with a side of sliced chicken ham (11cal/slice) and sweet canned corn (57cal/70g portion)

⌗ chinese egg drop soup (~27cal/100g)

⌗ (15 min, oven) mini pizza — portobello mushroom cap (20cal), tomato sauce (5cal/20g), light shredded cheese and basil leaves

⌗ mini tortillas (76cal/each) or egg white wraps (17cal/each) with natural hummus (~25cal/10g), grilled mushrooms (~3cal/each) and shredded cabbage

⌗ cabbage salad with croutons (40cal for 8), cherry tomato (3cal/each), chicken breast and cottage cheese ranch (~20cal/serving)

⌗ lettuce wrap with light cream cheese, extra thinly sliced ham, tomatoes (19cal/100g)

⌗ (140cal/100g) deluxe lidl mini potato gnocchi w/ tomato sauce slightly diluted in water (13cal/50g)

⌗ shirataki noodles (10cal/100g) in chicken broth (15cal) with vegetable gyoza (29cal/piece) and soy sauce (8cal/tbsp)

⌗ sauteéd oriental vegetable mix (17cal/75g) with soy sauce + tomato sauce (8cal/30g) and tiny shrimp/prawns (35cal/100g) with salt and pepper

⌗ boiled potatoes (83cal/100g), egg, carrots (~40cal/100g) with natural tuna

⌗ white rice (130cal/100g) with kimchi (16cal/100g) or sauteéd asparagus (20cal/100g), soy sauce and a sliced cucumber and cherry tomato salad (34cal/100g)

⌗ grilled chicken breast (165cal/100g) with ketchup, grilled mushrooms and steamed broccoli (31cal/100g)

⌗ oven baked bell pepper (20cal/100g) with an egg, black pepper and salt

⌗ sweet peppers (25cal/each) with light cream cheese and black pepper

⌗ oven baked salmon fillet (175cal/100g) with sautéed asparagus, broccoli or oven baked pumpkin (26cal/100g) and a boiled egg

⌗ cooked edamame beans (122cal/100g) with fried tofu (76cal/100g) and soy sauce

⌗ branzino (fish) (125cal/100g, 24g protein) with boiled cauliflower (25cal/100g)

⌗ carrot ‘fries’ (chopped carrots in fry-like shapes, air fried or oven baked with salt, paprika and pepper) (75cal/portion)

⌗ cucumber sushi (~22cal/piece, 6 servings) or salmon roe sashimi (~20cal/piece)

⌗ miso soup (77cal/240g serving)

⌗ rice paper wraps with cucumber, shrimp and soy sauce

⌗ sauteéd or natural cucumber and carrot ‘noodle’ salad with pepper and soy sauce

⌗ cucumber, canned corn and low fat greek yogurt salad with vinegar, salt and pepper

⌗ cauliflower mash with prawns and cucumber

⌗ stir fried shirataki noodles with low fat cottage cheese and tomato sauce

⌗ canned chickpeas (96cal/100g) with broccoli and an egg

⌗ japanese seaweed salad (~90cal/serving)

⌗ oven baked carrots

⌗ ratatouille from the howtocook.recipes website (140cal/215g serving)

⌗ creamy spinach pasta (350cal/serving) — recipe from sashalusslover on tiktok

⌗ chicken and mushroom pasta (385cal/whole, 2 small servings) — recipe from bakeswith_a on tiktok

⌗ low cal turkish pasta (154cal) — recipe from gobbledygook.cookingbook on tiktok

⌗ tomato soup (55cal) — recipe from drspiceofficial on tiktok

⌗ mushroom salad (160cal/serving) — recipe from levilifts on tiktok

⌗ homemade mcchicken (213cal/each) — recipe from thesamplan on tiktok

⌗ strogonoff (230cal/serving) — recipe from ruubenferreira_ on tiktok

⌗ single serving chicken pan lasagna (285cal) — recipe from bakeswith_a on tiktok

⌗ air fried chicken tender wrap (252cal/serving, 22g protein) — recipe from nutritionfromkay1 on tiktok

⌗ cabbage pancake/okonomiyaki with natural tuna (80cal/tin) and ketchup (10cal/10g)

1 large beaten egg, shredded cabbage (25cal/100g) and tuna (optional) — recipe from don_cabbage on tiktok

⌗ orange chicken (~150cal) — recipe from livcarbonero on tiktok

⌗ hash browns (73cal/each) — recipe from aussiefitness on tiktok

⌗ cabbage dumpling rolls (335cal/total, 6 rolls) — recipe from recipesbyvictoria on tiktok

⌗ tomato and potato soup (~100cal) — recipe from thalytaliisboa on tiktok

⌗ cabbage tuna rice bowl — recipe from jihobb on tiktok

⌗ cabbage soup — recipe from thalytaliisboa on tiktok

⌗ vegan mac n cheese (~343cal/serving, 4 small servings) — recipe from broccoli_mum on tiktok

⌗ pasta salad (395cal/483g full serving) — recipe from lucaslacerdanutri on tiktok

⌗ potato buns (152cal/each) — recipe from deebrix on tiktok

⌗ potato soup with cauliflower and broccoli (104cal/serving, total 4 servings) — recipe on yazio

⌗ chinese steamed eggs (~150cal) — recipe from jaida.ow on tiktok

⌗ vegetable soup (13cal/serving) — recipe from rea1do11 on tiktok

⌗ coleslaw (40cal) — from metabolism.dietitian.b on tiktok

⌗ fish fillet on vegetable bed (115cal/serving) — recipe from rea1do11 on tiktok

⌗ beef stroganoff (115cal/100g) — recipe from rea1do11 on tiktok

⌗ tomato and basil zucchini rolls: feta cheese, fresh basil leaves, diced sun dried tomatoes, pepper, zucchini. oven baked, 5-7mins, 200°c

⌗ pea pancakes (162cal): 100g cooked green peas (84cal) with an egg

⌗ chickpea and carrot nuggets (33cal/piece, 10 total)

using a food blender, mix 200g canned chickpeas, 100g cooked carrots, 1 egg, 25g flour (100cal), salt, pepper, garlic powder, paprika. oven baked or air fried at 190°c (12-18min)

⌗ egg white crust pizza (126cal for the whole pizza)

2 egg whites, 50g tomato sauce, 20g shredded mozzarella, 1 slice ham (18cal/20g), salt, pepper, paprika, oregano

with the egg whites and seasoning, make a cloud bread like base and bake it until the edges are crispy and golden brown;

once the crust is done, add the toppings and bake until the cheese is melted at 180°c (around 5min)

⌗ ‘spaghetti’ squash: 1 yellow squash (31cal) with seasoning, tomato sauce, light shredded cheese (38cal/10g) and ground chicken breast (120cal/114g).

cut the squash in half, scrape off the insides, season and bake it in the oven;

cook the ground chicken breast in a pan with the tomato sauce;

take out the squash, shred the inside of it until it looks like a bowl of pasta;

add the cooked ground chicken breast and the shredded cheese on top and cook until the cheese melts

snacks and desserts:

⌗ protein powder oreo mc flurry (170cal/whole) — recipe from tonymcaleavey on instagram

⌗ cream puffs (150cal/all 8 servings) — recipe from chef_alleyezonje on instagram

⌗ yogurt chocolate bar (80cal)— recipe from armanivot on instagram

⌗ plum muffins (70cal/each) — recipe from jemmasbalance_ on tiktok

⌗ chocolate jellies (3cal/each) — recipe from yourlowcalpal on instagram

⌗ lemon cake (138cal) — recipe from popogo35 on tiktok

⌗ yogurt tiramisu (75cal/serving) — recipe from d0llybamb1 on tiktok

⌗ edible cookie dough (54cal/serving)

⌗ homemade potato chips (190cal/whole recipe) — recipe from aussiefitness on tiktok

⌗ coffee mousse (1cal) — recipe from weightlosswithveera on tiktok

⌗ single apple pies (78cal/each) — recipe from nutritionfromkay on tiktok

⌗ chocolate pudding (50cal/serving) — recipe from gobbledygook.cookingbook on tiktok

⌗ chocolate covered apple rings — recipe from danicolexx on tiktok

⌗ zero calorie coffee ice cream — recipe from hosseinfitness_ on tiktok

⌗ cinnamon sugar donuts (80cal/each) — recipe from weightlosswithveera on tiktok

⌗ double chocolate cookies (47cal/each) — recipe from onehungryturnip on instagram

⌗ chocolate cake (270cal, whole cake) — recipe from weightlosswithveeraa on tiktok

⌗ chocolate muffins (63cal/each, 12 servings total) — recipe from deliaseddiary

⌗ basque cheesecake (290cal/whole cake) — recipe from bakeswith_a on tiktok

⌗ apple gingerbread cookies (25cal/each) — recipe from gobbledygook.cookingbook on tiktok

⌗ oreo protein cookies (49cal/each) — recipe from nickkaz.fit on instagram

⌗ 3 ingredient peanut butter cookies (38cal/each) from the website imheatherr! with nestlé dark chocolate chips (70cal/15g)

⌗ vanilla mug cake (89cal)

⌗ blueberry muffins (54cal/each) — recipe from larisaxfit on tiktok

⌗ meringue cookies (1cal/each) — recipe from melanie.koz on tiktok

⌗ cinnamon rolls (80cal/each) — recipe from fiofifi12 on tiktok

⌗ chocolate persimmon pudding — recipe from thedreamyvegan on instagram

⌗ jelly and matcha ‘mochi’ (0cal) — recipe from tallulah.roseb on tiktok

⌗ brownies (18cal/each) — recipe from azraassonmez on tiktok

⌗ sour gummy candy (57cal/whole batch) — recipe from aussiefitness on tiktok

⌗ cheesecake (80cal/slice. total 7 slices) — recipe from thesamplan on tiktok

⌗ strawberry soft serve — recipe from oatmealmeanslove on tiktok

⌗ strawberry/grape and lemon sorbet (120cal): in a blender, mix about 30 frozen strawberries or pitted grapes, lemon juice and some ice cubes

⌗ zucchini chips (17cal/100g) — recipe from d0llybamb1 on tiktok

⌗ birthday cake donuts (75cal/each)

⌗ egg yolk cookie bites (30 cookies, 15cal/each) — recipe from bobo cooking on youtube

⌗ low fat milk (35cal/100ml) and coffee jelly (0cal): 5g gelatin, 5g instant coffee, sweetener and 250ml water. mix and refrigerate, then cut into cubes and add the jelly to a bowl of milk

⌗ cinnamon banana ice cream (~165cal): 1 banana, 100ml no sugar almond milk, cinnamon, vanilla extract, ice. blend everything together and freeze

⌗ ice cream/sorbet (0cal): ice cubes, water, zero calorie salted caramel syrup. blend and freeze

⌗ jelly ‘marshmallows’: low calorie gelatin powder of any flavour (20g), hot and cold water (75ml of each)

dissolve the gelatin powder in the cold water

add in the hot water

stir until dissolved and then whisk until stiff

transfer the mixture to a container and chill in the fridge

⌗ cloud bread (~80cal/one full serving): 2 egg whites, 10g powdered sugar, vanilla extract

preheat oven to 150-175°c;

beat the egg whites until foamy and slowly add the vanilla extract;

add the powdered sugar and beat everything until the mixture becomes a fluffy meringue;

bake until golden brown

⌗ dolly parton inspired canned peach cake (6 servings, around 74cal/slice): 1 can peach with juice, 150g 0cal sweetener and 100g flour. mix and bake at 180°c until golden brown

⌗ stacked rice cakes (~180cal): 5 rice cakes, low fat yogurt, milk with vanilla extract (to soak the cakes), food colouring, rainbow sprinkles, sliced strawberry

⌗ snack plate: thinly sliced ham, blueberries or a tangerine, babybell light, salted crackers (13cal/each) and pistachios (4cal/each)

⌗ strawberry and low fat yogurt frozen bites coated with chocolate

⌗ light string cheese (45cal/each) or hearts of palm (9cal/each) with extra thinly sliced ham and sugar free jelly (10cal/each)

⌗ 1/2 sliced apple and cinnamon

⌗ celery (14cal/100g), baby carrots (35cal/100g) and hummus

⌗ berries in low fat milk

⌗ strawberries or raspberries with reddi-wip fat free whipped cream (5cal/5g)

⌗ stevia sugar native açaí (54cal/100g) with prozis maple syrup and fruit (berries, lychee (6cal/each), banana)

⌗ baked russet apple (80cal/150g) with cinnamon and low fat greek yogurt or zero sugar vanilla ice cream

⌗ pan toasted banana with low calorie ice cream (57cal/50g): cut the banana in half (vertically) and toast it

⌗ alesto pitted and dried dates (86cal/30g) with light peanut butter (57cal/10g)

⌗ frozen green grapes (3-4cal/each) with frozen low fat greek yogurt

⌗ popcorn (120cal/30g portion) with cinnamon

sauces:

⌗ calvé ketchup (8cal/tbsp)

⌗ soy sauce (8cal/tbsp)

⌗ mustard (6cal/tbsp)

⌗ low calorie caramel sauce (10cal) — recipe from fit_frese_foods on tiktok

⌗ alfredo sauce (85cal) — recipe from thetaurusbaker on tiktok

⌗ comparison between different types of sauces — from bedtimebasics on tiktok

⌗ low calorie sauce compilation — from meganvankommer on tiktok

⌗ dipping sauce (33cal/serving, 100cal/whole) — recipe from nutritionfromkay1 on tiktok

⌗ yogurt garlic sauce (39cal/serving, total ~8 servings) — recipe from its.razi on tiktok

⌗ honey chipotle sauce (23cal/2tbsp) — recipe from allenxspeigner on tiktok

⌗ homemade cane’s sauce (28cal/serving, total ~5 servings) — recipe from seansizzle_ on tiktok

⌗ buttermilk ranch dressing (25cal/serving, total ~18 servings) — recipe from ice.karimcooks on tiktok

natural appetite suppressants:

⌗ zero sugar gum

⌗ black coffee

⌗ almonds

⌗ dark chocolate — between 70-100% cocoa

⌗ apple cider vinegar

⌗ chia seeds and lemon water

⌗ ginger

⌗ lipton green tea (after each meal)

⌗ zero sugar energy drinks

⌗ moringa tea

⌗ hibiscus tea

photos from pinterest!

for more low calorie recipes:

instagram accounts:

⌗ nickkaz.fit

⌗ yourlowcalpal

tiktok accounts:

⌗ bakeswith_a

⌗ nutritionfromkay1

⌗ d0llybamb1

⌗ weightlosswithveera

⌗ lucaslacerdanutri

⌗ gobbledygook.cookingbook

note: gabbituft on instagram has really great videos analyzing the ingredient list of ‘good for you, healthy’ food alternatives that are really helpful!

Main goals:

♡ Go to the gym atleast 2 times a week for 45 minutes minimum

♡ Drink 3 bottles of water a day- 4 if you can

♡ Don't eat while at school- fast from 8 to 3

♡ Limit sugar as much as possible

Smaller goals:

♡ Clean your room before you go to sleep

♡ Pick your outfit before you go to sleep

♡ Pack your bag before you sleep

♡ Do skincare every morning and evening

♡ Dress cute and do your makeup/hair cute

♡ Spend atleast an hour actually studying

♡ Limit cigarettes and vapes

♡ Try to save up some money

Iron:

beef

pork

fish and seafood

legumes

green vegetables

nuts

dried fruit

Zinc:

Nuts

legumes

grain products

fish and seafood

pork

liver

beef

lentils

peanuts and walnuts

Iodine:

seafood

seaweed

dairy products

chicken

eggs

banana

Protein:

Beef

chicken

fish

eggs

low-fat quark

low-fat yogurt

milk

seeds

soybeans

peanut butter

nuts

oatmeal

tofu

Vitamins:

A

Carrots

sweet potatoes

pumpkin

red peppers

kale

spinach

lamb's lettuce

honeydew melon

apricots

mango

B

meat

fish

eggs

milk

D

fatty fish (including herring, mackerel, salmon)

H

Liver

egg yolk

oats

wheat germ

nuts

mushrooms

soybeans

tomatoes

spinach

potatoes

fish

grains